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Heart Smart recipes Bring the joy of cooking to your kitchen while taking care of your heart and overall health! This book is a treasure trove of flavourful dishes crafted to support a balanced lifestyle.

Inside All recipes are approved by Heart & Stroke dietitians © Heart and Stroke Foundation of Canada, 2026 | ™ The heart and / Icon on its own and the heart and / Icon followed by another icon or words are trademarks of the Heart and Stroke Foundation of Canada.

97028BCV

• expertly curated recipes • tasting notes & tips • family-friendly meals

Heart-healthy starts in the kitchen

Recipe index Breakfast: Eat your greens frittata. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 Avocado and egg breakfast sandwich . . . . . . . . . . . . . . . . . . . . . . 2 Appetizers: Protein powered hummus. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Salmon sliders on garlic spinach. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Soup & salads: Carrot squash soup. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Avocado tomato feta salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Sides: Vegetable confetti quinoa. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Roasted lemon and rosemary potatoes. . . . . . . . . . . . . . . . . . . . 8 Kid friendly meals: Chicken and sweet potato quesadillas . . . . . . . . . . . . . . . . . . . . . 9 Chicken burritos. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

Heart & Stroke dietitians approve all our heart-healthy recipes, which are higher in fibre and lower in saturated fat, added sugars, cholesterol and salt. Did you know that up to 80% of premature heart disease and stroke cases can be prevented through healthy lifestyle behaviours, such as eating a healthy diet and being physically active? Improve your heart and brain health by eating a healthy balanced diet.

All recipes are approved by Heart & Stroke dietitians. To find these recipes and more, visit heartandstroke.ca/recipes or scan the QR Code.

Meat: Garlic herb steaks. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Crowd-pleasing turkey chili. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Desserts: Chocolate almond bites. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Oatmeal choco-cranberry cookies . . . . . . . . . . . . . . . . . . . . . . . . 14

To make a donation today in support of our life-saving research, visit heartandstroke.ca/donors or scan the QR Code.

Start your day right

Rise and shine with healthy morning recipes

Eat your greens frittata 4 servings

15 min

Ingredients - 1 container (5 oz/142 g) baby spinach - 1 red bell pepper, diced - 3 cloves garlic, minced

Directions

- ¼ tsp (1 mL) hot pepper flakes - 2 tsp (10 mL) extra virgin olive oil - 5 eggs - ⅓ cup (75 mL) water or skim milk - 2 tbsp (25 mL) grated Parmesan cheese

1. Wash hands with soap and warm water for at least 20 seconds. Wash and dry all surfaces and equipment used for food preparation. Gently rinse spinach, bell pepper and garlic under cool running water before preparing these ingredients. 2. In an ovenproof 10 inch (25 cm) nonstick skillet, cook spinach with water that is still clinging to leaves, over medium heat stirring for about 2 minutes or until wilted. Add pepper, garlic and hot pepper flakes; stir to combine. Add oil and cook for 3 minutes or until softened. 3. In a bowl, whisk together eggs, water and cheese. Pour into skillet, stirring to combine with spinach. Cook lifting edge with rubber spatula, letting runny egg go to the bottom. Let cook, until edge is starting to set. 4. Place skillet about 4 inches (10 cm) under broiler for about 3 minutes or until frittata reaches an internal temperature of 165°F (74°C) when checked with a digital food thermometer. Serve immediately. 5. Put away any leftovers into the fridge within 2 hours or sooner if they are in a warm location. Nutrition info per serving (One 2.5 in/5 cm slice) Calories 144; Protein 10 g; Sodium 150 mg; Potassium 298 mg; Total fat 10 g; Saturated fat 3 g; Cholesterol 235 mg; Carbohydrates 4 g; Fibre 1 g; Sugars 2 g; Added sugars 0 g

Avocado and egg breakfast sandwich 4 servings

18 min

Ingredients - 4 lettuce leaves - 16 slices cucumber - ½ ripe avocado, peeled, pitted and sliced - 4 eggs

- 1/4 tsp (1.25 mL) pepper - 1 tbsp (15 mL) olive oil - 1 tbsp (15 mL) lime juice - pinch each salt and pepper - 4 whole wheat English muffins, toasted

Directions 1. Wash hands with soap and warm water for at least 20 seconds. Wash and dry all surfaces and equipment used for food preparation. Gently rinse lettuce leaves, cucumber and avocado under cool running water before preparing these ingredients. 2. Whisk together eggs and pepper. In non-stick skillet, heat oil over medium-low heat; pour in egg mixture. Cook, stirring constantly, until eggs are creamy and softly set, approximately 5 minutes. 3. Mix together avocado, lime juice, and a pinch each of salt and pepper. Layer lettuce, avocado mixture, cucumber and scrambled eggs over bottom halves of English muffins. Cap with top halves of muffins.

Nutrition info per serving (1 of 4) Calories 286; Protein 14 g; Sodium 230 mg; Potassium 362 mg; Total fat 14 g; Saturated fat 3 g; Cholesterol 193 mg; Carbohydrates 27 g; Fibre 4 g; Sugars 2 g; Added sugars 1 g

Wholesome bites

Healthy appetizers & snacks to satisfy

Protein powered hummus 2½ servings

40 min

Ingredients - 1 can (15-oz/426 mL) no salt added chickpeas, rinsed and drained - 4 large hard-boiled eggs, divided - 3 tbsp (45 mL) canola oil - 3 medium garlic cloves, peeled

- 1 medium chipotle chili pepper (packed in adobo sauce) - 3 tbsp (45 mL) fresh lemon juice - ½ tsp (2 mL) ground cumin - ¼ cup (50 mL) chopped cilantro, divided - ⅓ cup (75 mL) water

Directions 1. Using a food processor or fork, combine chickpeas, 3 hard-boiled eggs, canola oil, garlic, pepper, lemon juice, cumin and all but 1 tbsp (15 mL) cilantro. Mix until smooth, adding up to 1/3 cup (75 mL) water for desired consistency. 2. In shallow serving bowl, add hummus. Slice remaining egg into wedges and garnish with remaining 1 tbsp (15 mL) cilantro.

Nutrition info per serving (1 portion) Calories 80; Protein 4 g; Sodium 35 mg; Potassium 78 mg; Total fat 5 g; Saturated fat 1 g; Cholesterol 60 mg; Carbohydrates 5 g; Fibre 1 g; Sugars 0 g; Added sugars 0 g

Salmon sliders on garlic spinach 2 servings

15 min

Ingredients - 1 green onion, chopped - 2 tbsp (25 mL) fresh parsley, chopped - 6 cups (1.5 L) baby spinach - 2 cloves garlic, minced

- 1 can (213 g) wild sockeye salmon, drained - 1 egg white - 1/2 tsp (2 mL) dried dill - Pinch black pepper - Pinch hot pepper flakes

Directions 1. Wash hands with soap and warm water for at least 20 seconds. Clean and dry all food preparation surfaces. 2. Gently rinse green onion, fresh parsley, baby spinach and garlic cloves under cool running water before preparing the ingredients. 3. In a bowl, using a fork, mash salmon. Stir in green onion, parsley, dill, pepper and egg white until mixture sticks together. Form into 4 small patties; set aside. 4. Spray large nonstick skillet with cooking spray and place over medium heat. Add spinach, garlic, hot pepper flakes and 1 tbsp (15 mL) of water. Cook, stirring for 3 minutes or until spinach is wilted. Remove to 2 plates. 5. Spray skillet with cooking spray and return skillet to medium heat. Cook salmon patties turning once for about 3 minutes per side or until golden and firm. Place 2 patties on each serving of spinach and serve.

Nutrition info per serving (1 of 2) Calories 190; Protein 25 g; Sodium 500 mg; Potassium 750 mg; Total fat 7 g; Saturated fat 1.5 g; Cholesterol 70 mg; Carbohydrates 9 g; Fibre 4 g; Sugars 0 g; Added sugars 0 g

Light, bright & good for you Delicious and balanced soup & salad recipes

Carrot squash soup 7 servings

50 min

Ingredients - 1 acorn squash, peeled and cubed - 4 large carrots, chopped - 1 onion, chopped - 3 large whole cloves garlic - 2 tsp (10 mL) curry powder - 2 tsp (10 mL) dried thyme leaves or 1 tbsp (15 mL) chopped fresh

- ½ tsp (2 mL) ground ginger or 2 tsp (10 mL) minced fresh - 4 cups (1 L) no salt added vegetable or chicken broth - ¼ cup (50 mL) light sour cream or plain yogurt - ¼ cup (50 mL) chopped fresh cilantro

Directions 1. Before chopping, scrub squash and carrots with a clean vegetable brush under cool running water. Gently rinse onions and garlic under cool running water. Gently rinse fresh herbs as well. 2. In a large pot, combine squash, carrots, onion and garlic. Stir in curry powder, thyme and ginger. Pour in broth and bring to a boil. Reduce heat, cover and simmer for about 40 minutes or until squash and carrots are very tender. 3. Ladle soup in batches, into a blender or using an immersion blender, puree the soup until smooth. Ladle into bowls and dollop with a little sour cream or yogurt and sprinkle with cilantro to serve. Nutrition info per serving (1 of 4) Calories 79; Protein 2 g; Sodium 118 mg; Potassium 409 mg; Total fat 1 g; Saturated fat 0 g; Cholesterol 2 mg; Carbohydrates 17 g; Fibre 3 g; Sugars 6 g; Added sugars 0 g

Avocado tomato feta salad 4 servings

10 min

Ingredients - 3 tomatoes, chopped - 1 avocado, diced - 1 cup (250 mL) diced cucumbers - 1 small shallot, thinly sliced - 2 tbsp (25 mL) white balsamic vinegar

- 1 tbsp (15 mL) extra virgin olive oil - 1 tbsp (15 mL) chopped fresh oregano - Pinch fresh ground pepper - ½ cup (125 mL) crumbled light feta

Directions 1. In a large bowl, combine tomatoes, avocado, cucumber and shallot. Add vinegar, oil, oregano and pepper. Toss gently. Sprinkle with feta and toss again.

Tips: Be sure to buy your avocados a few days early. Look for firm

green ones and let them ripen at home. The skin will darken and yield slightly when pressed. Cut the avocado in quarters then pull away from the pit and peel to dice.

Nutrition info per serving (1 of 4) Calories 120; Protein 3 g; Sodium 75 mg; Potassium 370 mg; Total fat 9 g; Saturated fat 2 g; Cholesterol 5 mg; Carbohydrates 9 g; Fibre 3 g; Sugars 4 g; Added sugars 1 g

Side dishes that shine

Nutritious sides to bring balance and flavour to every meal

Vegetable confetti quinoa 4-6 servings

40 min

Ingredients - 1 cup (250 mL) quinoa, rinsed - 1 cup (250 mL) sodium reduced vegetable broth - 1/2 tsp (2 mL) grated orange rind - 1/2 cup (125 mL) orange juice - 2 tsp (10 mL) canola oil

- 1 onion, diced - 2 cloves garlic, minced - 1 carrot, shredded - 1 zucchini, shredded - 1 each red and yellow pepper, diced - 1/4 tsp (1 mL) fresh ground pepper - 2 tbsp (25 mL) chopped fresh basil or parsley

Directions 1. Combine quinoa, vegetable broth, orange rind and juice in a saucepan and bring to a boil. Reduce heat to low; cover and cook for about 15 minutes or until liquid is absorbed and quinoa is tender. Fluff into a large bowl; keep warm. 2. In a large nonstick skillet, heat oil over medium heat. Cook onion and garlic for 3 minutes or until softened. Stir in carrot, zucchini, red and yellow peppers and cook for 5 minutes or until tender crisp. Add pepper. Stir into quinoa mixture with basil.

Tips: Use up leftovers in a salad and add some chickpeas and a splash of vinegar for a full meal lunch idea.

Nutrition info per serving (1⅓ cups/325mL) Calories 236; Protein 7 g; Sodium 137 mg; Potassium 579 mg; Total fat 5 g; Saturated fat 1 g; Carbohydrates 42 g; Fibre 6 g; Sugars 9 g; Added sugars 3 g

Roasted lemon and rosemary potatoes 4 servings

1 h 10 min

Ingredients - 1 ½ lbs (750 g) mini red potatoes - ¼ cup (50 mL) no salt added chicken or vegetable broth - 1 large clove garlic, minced - 1 tbsp (15 mL) chopped fresh rosemary or 1 tsp (5 mL) dried rosemary, crushed

- 2 tsp (10 mL) grated lemon rind - 2 tbsp (25 mL) lemon juice - ½ tsp (2 mL) paprika - ¼ tsp (1 mL) freshly ground black pepper - 2 tsp (10 mL) extra virgin olive oil

Directions 1. Cut potatoes in half lengthwise and place in large bowl. 2. Add broth, garlic, rosemary, lemon rind and juice, paprika and pepper; toss to coat well. 3. Spread into parchment paper lined roasting pan and roast in 220° F (425 °F) oven for 45 minutes. 4. Stir in oil and roast for about 15 minutes or until golden brown and tender.

Nutrition info per serving (1 cup/250 mL) Calories 165; Protein 4 g; Sodium 12 mg; Potassium 642 mg; Total fat 3 g; Saturated fat 0 g; Cholesterol 0 mg; Carbohydrates 33 g; Fibre 3 g; Sugars 0 g; Added sugars 0 g

Meals they’ll actually eat

Healthy meals your kids will ask for again and again

Chicken and sweet potato quesadillas 6 servings

30 min

Ingredients - 2 tsp (10 mL) canola oil - 2 boneless, skinless chicken breasts, diced (about 14 oz/400 g) - 1 tsp (5 mL) chili powder - 1 tsp (5 mL) dried oregano leaves - 1 shallot, minced - 2 cloves garlic, minced

- 1 small sweet potato (about 8 oz/250 g), peeled and shredded - ¼ cup (50 mL) no-salt-added chicken broth - Half avocado, mashed (optional) - ½ cup (125 mL) shredded lower fat cheddar cheese - 6 small (7 inch/17.5 cm) whole-grain flour tortillas

Directions 1. In large nonstick skillet, heat 1 tsp (5 mL) of the oil over medium high heat and cook chicken breasts with 1/2 tsp (2 mL) each of the chili powder and oregano. Cook for 3 minutes or until starting to brown; remove to plate. 2. Add remaining oil to skillet and cook shallot, garlic and sweet potato with remaining chili powder and oregano and broth for about 5 minutes and liquid is absorbed. 3. Return chicken to skillet and cook, stirring until chicken is no longer pink inside. Remove from heat. 4. Spread avocado among half of each side of all the tortillas, if using. Divide chicken mixture over top and sprinkle with cheese. Fold over tortilla to cover. 5. In clean nonstick skillet toast quesadillas over medium heat for about 4 minutes turning once or until golden brown and crisp on both sides. Nutrition info per serving (1 tortilla with ½ cup/125 mL of filling) Calories 258; Protein 22 g; Sodium 342 mg; Potassium 404 mg; Total fat 7 g; Saturated fat 2 g; Cholesterol 45 mg; Carbohydrates 26 g; Fibre 3 g; Sugars 4 g; Added sugars 0 g

Chicken burritos 6 servings

30 min

Ingredients - 1 tsp (5 mL) olive oil - ½ lb (250 g) boneless, skinless chicken breast, diced small - ½ tsp (2 mL) chili powder - ½ tsp (2 mL) garlic powder - ½ tsp (2 mL) onion powder - ½ tsp (2 mL) cumin - ¼ tsp (1 mL) paprika

- ½ tsp (2 mL) pepper - 1 cup (250 mL) tomatoes, diced - ½ cup (125 mL) frozen corn niblets - 2 tbsp (25 mL) water - 1 cup (250 mL) cooked brown rice - 6 tbsp (90 mL) low-fat sour cream - 1 cup (250 mL) shredded low-fat cheddar cheese - 6 small (6 inch/15 cm) whole grain tortillas

Directions 1. In a large pot, heat oil over medium heat. Add chicken and cook until no longer pink. About 10 minutes. 2. Add spices, tomatoes, corn and water and cook for 5 minutes. 3. Add rice and cook for 5 minutes, stirring frequently. 4. Add ½ cup (125 mL) of mixture to the middle of a tortilla. Top with 1 tbsp (15 mL) of sour cream and about 2 tbsp (25 mL) of cheese. Roll up and serve.

Nutrition info per serving (1 of 4) Calories 281; Protein 18 g; Sodium 326 mg; Potassium 340 mg; Total fat 9 g; Saturated fat 4 g; Cholesterol 39 mg; Carbohydrates 30 g; Fibre 3 g

Savour the flavour

Healthy recipes for a protein-packed meal

Garlic herb steaks 6 servings

35 min

Ingredients - 1 pkg (16 oz/454 g) mushrooms, sliced - 1 onion, thinly sliced - 1 tsp (5 mL) chopped fresh rosemary or thyme - ½ cup (125 mL) low sodium beef broth - 1 tbsp (15 mL) extra virgin olive or canola oil

- 3 tbsp (45 mL) red or sherry vinegar - 2 tsp (10 mL) Dijon mustard - 2 cloves garlic, minced - Pinch fresh ground pepper - 6 thin striploin steaks, excess fat trimmed (about 1 ½ lb/750g)

Directions 1. Rosemary garlic marinade: In a shallow dish, combine oil, vinegar, mustard, garlic, rosemary and pepper. Add steaks and turn to coat evenly. Let stand at room temperature for 10 minutes. 2. Meanwhile, spray nonstick skillet with cooking spray and cook mushrooms, onions over medium heat for about 10 minutes or until softened and starting to turn golden. Stir in beef broth to de-glaze the pan; set aside. 3. Place steaks on preheated medium high grill for about 5 minutes, turning a few times or until hint of pink remains. Place steaks on each plate and top with mushroom mixture. Nutrition info per serving (1 of 4) Calories 202; Protein 24 g; Sodium 96 mg; Potassium 490 mg; Total fat 9 g; Saturated fat 3 g; Cholesterol 50 mg; Carbohydrates 6 g; Fibre 2 g; Sugars 2 g; Added sugars 0 g

Crowd-pleasing turkey chili 8 servings

40 min

Ingredients - 1 onion, finely chopped - 1 green pepper, chopped - 4 cloves garlic, minced - 1 jalapeno pepper, seeded and minced - 1 pkg (1 lb/500 g) lean ground turkey - 2 tsp (10 mL) canola oil - 1 tbsp (15 mL) chili powder - 2 tsp (10 mL) dried oregano

- 1 tsp (5 mL) ground cumin - 1 can (28 oz/796 mL) diced tomatoes - 1 can (19 oz/540 mL) red kidney beans, drained and rinsed - 1/2 cup (125 mL) sodium reduced vegetable broth or water - 1/4 cup (50 mL) tomato paste - 2 bay leaves

Directions 1. Wash hands with soap and warm water for at least 20 seconds. Clean and dry all food preparation surfaces. 2. Gently rinse onion, green pepper, garlic and jalapeno pepper under cool running water before preparing the ingredients. 3. In a large saucepan, brown turkey, breaking up with spoon until it is cooked through and no longer pink. Drain using a colander and set aside. 4. Return the empty pot to medium heat. Add oil and cook onion, green pepper, garlic, chili powder, oregano and cumin for about 3 minutes or until softened. 5. Stir in cooked turkey and jalapeno pepper and cook, stirring for 1 minute. 6. Add tomatoes, beans, broth, tomato paste and bay leaves. Bring to a boil; reduce heat, cover slightly and simmer, stirring occasionally for about 20 minutes or until thickened. Remove bay leaves before serving. 7. Store any leftovers away in the fridge within two hours, or sooner if they are in a warm location.

Nutrition info per serving (1 of 8) Calories 185; Protein 16 g; Sodium 325 mg; Potassium 600 mg; Total fat 5 g; Saturated fat 1 g; Cholesterol 49 mg; Carbohydrates 19 g; Fibre 6 g; Sugars 0 g; Added sugars 0 g

Sweet recipes done right Balanced bites that satisfy your sweet tooth

Chocolate almond bites 10 servings

16 min

Ingredients - 4 Medjool dates, pitted and chopped - 1/4 cup (50 mL) water - 1 cup (250 mL) canned no salt added black beans, drained and rinsed well - 2 tbsp (25 mL) natural almond or peanut butter

- 3 tbsp (45 mL) unsweetened cocoa powder - 1 oz (30 g) bittersweet 70% cocoa chocolate, melted - 1/2 tsp (2 mL) vanilla extract - 3 tbsp (45 mL) ground almonds

Directions 1. In a microwaveable bowl combine dates and water; cover and microwave on High for 1 minute or until softened and water is absorbed. 2. Scrape date mixture and beans into food processor with almond butter and cocoa powder. Puree until very smooth; stopping and scraping down sides a couple of times. 3. Scrape mixture into a bowl and stir in chocolate and vanilla. Chill in refrigerator for about 45 minutes or until slightly firm. Using a mini ice cream scoop, tablespoon, or with clean hands, roll into balls and place on small baking sheet. Roll into ground almonds and keep covered in the refrigerator for up to one week. Nutrition info per serving (1 of 4) Calories 47; Protein 1 g; Sodium 2 mg; Potassium 101 mg; Total fat 2 g; Saturated fat 1 g; Cholesterol 0 mg; Carbohydrates 7 g; Fibre 2 g; Sugars 4 g; Added sugars 0 g

Oatmeal choco-cranberry cookies 12 servings

25 min

Ingredients - 2 very ripe bananas, peeled - ½ tsp (2 mL) vanilla extract - 1 cup (250 mL) large flake oats - 2 tbsp (25 mL) ground flax or chia seed

- ¼ tsp (1 mL) ground cinnamon - 3 tbsp (45 mL) mini chocolate chips - 3 tbsp (45 mL) dried cranberries

Directions 1. Wash hands with soap and warm water for at least 20 seconds. Wash and dry all surfaces and equipment used for food preparation. 2. In a large bowl, mash bananas until smooth. Stir in vanilla. 3. In another bowl, stir together oats, flax and cinnamon. Stir into banana mixture until well combined. Stir in chocolate chips and cranberries. 4. Scoop dough into 12 mounds onto parchment paper lined baking sheet. Flatten each slightly and bake in 350° F (180° C) oven for about 12 minutes or until cookies are firm to the touch. Let cool before removing from baking sheet.

Nutrition info per serving (1 cookie) Calories 73; Protein 2 g; Sodium 1 mg; Potassium 120 mg; Total fat 2 g; Saturated fat 1 g; Cholesterol 0 mg; Carbohydrates 13 g; Fibre 2 g; Sugars 5 g; Added sugars 2 g

Recipe notes:

16 97028PG

Heart-healthy starts in the kitchen

All recipes are approved by Heart & Stroke dietitians. To find these recipes and more, visit heartandstroke.ca/recipes or scan the QR Code.

To make a donation today in support of our life-saving research, visit heartandstroke.ca/donors or scan the QR Code.

97028BCV

• expertly curated recipes • tasting notes & tips • family-friendly meals