Heart Healthy Recipes

Alongside Chef David Marcus, Registered Dietitians Maria Ricupero and Margaret Brum feature recipes that will help you maintain a heart healthy lifestyle.

​​Studies show that following a Mediterranean style of eating can reduce risk factors linked to your heart condition such as high blood pressure, high cholesterol, and high blood sugar.​​

Registered Dietitian Maria Ricupero and Chef David Marcus feature recipes that are well known to the Mediterranean region to show how you can put all these aspects of the diet together.

MeasurementIngredients
5 oz portionRaw trout (one for each person)
½ cupExtra Virgin Olive Oil
1Lemon (juiced)
2 tspsDried oregano
2Garlic cloves, minced
2 tspsExtra Virgin Olive Oil
2 tspsDry long grain brown rice
4 cupsWater

Directions

  1. Make ​marinade by combining ½ cup Extra Virgin Olive Oil, juice from 1 lemon, 2 tsps dried oregano and 2 cloves minced garlic.
  2. Pour marinade over trout and place in refrigerator for 30 minutes.
  3. Make the brown rice by adding 2 tsp Extra Virgin Olive Oil into a small pot on medium heat. Add 4 cups of water and 2 cups of brown rice and bring to a boil,​ stirring regularly. Cook until done, approximately 30 minutes.
  4. Remove trout from refrigerator and place on parchment paper on baking tray.
  5. Place trout in pre-heated over set to 375 F and cook for 30 minutes (OPTIONAL: Can add sliced tomatoes and onions inside the cavity of the trout during cooking).
  6. Serve cooked trout on a bed of brown rice.
Serving size:
5 oz serves 1
Whole trout serves 4

Preparation time:
30 minutes

Total time:
2 hours

Nutrition Facts

Serving Size1plate
Servings2
Amount Per Serving
Calories100
% Daily Value *
Total Fat
Saturated Fat
Trans Fat
Total Fat
Saturated Fat
Trans Fat

​​Studies show that following a Mediterranean style of eating can reduce risk factors linked to your heart condition such as high blood pressure, high cholesterol, and high blood sugar.​​

Registered Dietitian Maria Ricupero and Chef David Marcus feature recipes that are well known to the Mediterranean region to show how you can put all these aspects of the diet together.

MeasurementIngredients
1 can‘No salt added’ chickpeas
1-2 tbspTahini or ground sesame seed paste
1Lemon (juiced)
1-2Garlic clove
1-2 tbspExtra Virgin Olive Oil
1 tspCumin
1 tspPaprika
1 tspCayenne pepper
To garnishParsley

Directions

  1. Add 1-2 tbsps of Extra Virgin Olive Oil into the food processor.
  2. Add 1-2 cloves of minced garlic.
  3. Add the juice from one lemon.
  4. Add 1-2 tbsps of tahini (ground sesame paste).
  5. Add 1 can of ‘no salt added’ chickpeas.
  6. Add 1 tsp of cumin.
  7. Blend on and off until the hummus turns into a creamy like paste.
Serving size:
6

Preparation time:
30 minutes

Total time:
1 hour
nutrition facts for hummus

​​Studies show that following a Mediterranean style of eating can reduce risk factors linked to your heart condition such as high blood pressure, high cholesterol and high blood sugar.​​

Registered Dietitian Maria Ricupero and Chef David Marcus feature recipes that are well known to the Mediterranean region to show how you can put all these aspects of the diet together.

MeasurementIngredients
1 bagGreen Beans
2 tspsRed wine vingear
2 tbspsExtra Virgin Olive Oil
3 clovesMinced garlic
2 tbspsSliced almonds

Directions

  1. Place the beans into the boiling water.
  2. Remove the beans from the boiling water and let cool.
  3. Add 2 tbsps of Extra Virgin Olive Oil.
  4. Add 2 tsps of red wine vinegar.
  5. Add 3 cloves of minced garlic.
  6. Pour dressing over the beans and let them cool off in the fridge for 2-3 hours.
Serving size:
6
Preparation time:
30 minutes

Total time:
1 hour
green bean salad nutrition facts

Sodium plays an important role in controlling blood pressure and fluid balance. Eating too much sodium, however, may cause high blood pressure in some people and a harmful build​up of fluid in people living with heart failure.

Learn more about sodium and your health »

There are many ways to include lower sodium alternatives to your daily diet. Registered Dietitian Margaret Brum and Chef David Marcus feature tips that enhance the flavour of food without the use of salt.​

MeasurementIngredients
2Whole beets
1 canMandarin oranges
3 cupsMixed greens
3 tspsExtra Virgin ​Olive Oil
2 tbspsCider vinegar
2 tspsOrange juice
¼ tspGround dry mustard
To tasteThyme and black pepper

Directions

  1. Roast ​beets in oven for 60 to 90 minutes at ​ 375F.
  2. Cool beets for a few hours before peeling off the skin.
  3. Add 3 tsp of Extra Virgin Olive Oil.
  4. Add ¼ tsp of ground dry mustard.
  5. Add in all the ingredients for the salad.
  6. Add 2 tbsps of the salad dressing.
Serving size:
4

Preparation time:
30 minutes

Total time:
2 ½ hours

Sodium plays an important role in controlling blood pressure and fluid balance. Eating too much sodium, however, may cause high blood pressure in some people and a harmful build​up of fluid in people living with heart failure.

Learn more about sodium and your health »

There are many ways to include lower sodium alternatives to your daily diet. Registered Dietitian Margaret Brum and Chef David Marcus feature tips that enhance the flavour of food without the use of salt.​

MeasurementIngredients
1 packageYeast
1 tbspHoney
1 ⅓ cupWarm water
2 tbspsExtra Virgin Olive Oil
2 to 2 ½ cupsAll-purpose flour
2 cupsWhole wheat flour
4Medium ripe tomatoes, diced
1 canLow sodium tomato paste
3 tbspsExtra Virgin Olive Oil
2 clovesGarlic, minced
1Small yellow onion, minced
1 tspDried oregano
1 tspRed pepper flakes
2 tspsDried basil
1 tspGarlic powder
1 tspWhite sugar
¼ cupMozzarella, shredded
1 cupRed, green and yellow peppers
2Grilled Chicken Breast
¼ cupBaby arugula
¼ cupBasil, chopped

Directions

  1. Add ⅓ cup warm water.
  2. Add 2 tbsps of Extra Virgin Olive Oil.​
  3. Add 1 tbsp of honey.
  4. Add 1 yeast package or 2 ¼ tsp.
  5. Add 2 cups whole wheat flour.
  6. ​Knead the dough and spread onto sheet of parchment paper. Set aside.
  7. Sauté onion and garlic​.
  8. Add in fresh tomatoes.
  9. Add 1 can of low sodium tomato paste.
  10. Add 1 teaspoon of sugar.
  11. Cook sauce for 30 minutes, stir occasionally.
  12. Let the tomato sauce cool before adding it to the pizza.
  13. Add cooled tomato sauce to the pizza dough.
  14. Add cheese, vegetables and any toppings.
  15. Set oven at 475F and bake pizza for 25-30 minutes.
  16. Top off the finished pizza with baby arugula and basil.​
Serving size:
2-4

Preparation time:
30 minutes

Total time:
1 hour

Sodium plays an important role in controlling blood pressure and fluid balance. Eating too much sodium, however, may cause high blood pressure in some people and a harmful build​up of fluid in people living with heart failure.

Learn more about sodium and your health »

There are many ways to include lower sodium alternatives to your daily diet. Registered Dietitian Margaret Brum and Chef David Marcus feature tips that enhance the flavour of food without the use of salt.​

MeasurementIngredients
1 tspExtra Virgin Olive Oil
1 cupOnion, diced
1 cupCarrot, diced
2 clovesGarlic, chopped​
½ cupParsley, chopped
2 cupsWater
1 canNavy beans
1 cupPotato, diced
4 cupsNo salt vegetable broth
1 cupZucchini, diced
1 cupCabbage
2 cupsFresh plum tomatoes
1Bay leaf, diced​
1 tspDried basil
1 tspDried oregano
1 tspDried thyme
1 cupDried thyme
To garnishSharp Cheese

Directions

  1. Sauté 1 cup chopped onions in 1 tsp of Extra Virgin Olive Oil​.
  2. Add 4 cups of vegetable broth.
  3. Add 2 cups of water.
  4. Add in all the vegetables.
  5. Add 1-2 tbsps of dried herbs and spices.
  6. Add 3-4 cloves of garlic.
  7. Bring to a boil and let simmer for 60 minutes.
Serving size:
4-6
Preparation time:
30 minutes

Total time:
1 ½ hours