Heart Healthy Recipe: Herbed Dipping Sauce

Prep time: 10 min | Refrigeration time: 1 hour | Yield: 250 mL/1 cup | Servings: 16

Make this tasty side dish or appetizer by serving with grilled vegetables.

• 250 mL (1 cup) 1% plain yogurt
• 30 mL (2 tbsp) fresh rosemary, finely chopped
• 1 garlic clove, minced
• 2 mL (1/2 tsp) ground cumin
• Pepper to taste

Directions

• Combine all the ingredients.
• Refrigerate at least one hour to let flavours blend.
• Serve with grilled vegetables.

Nutritional Information Per Serving

• Calories: 10
• Protein: 1 g
• Fat: 0 g
• Carbohydrates: 1 g
• Fibre: 0 g
• Sodium: 11 mg

Heart Healthy Recipe: Greek Veggie, Chicken and Cheese Wrap

Prep time: 10 min | Servings: 4

Wrap up this tasty vegetable mixture, chicken and zingy Canadian Feta cheese in a pita with luscious yogurt dip on the side, and your lunch will be the envy of your co-workers.

• 1/2 cup (125 mL) 2% plain yogurt
• 1 tsp (5 mL) grated lemon zest
• 1 large black olive, minced
• 4 large lettuce leaves
• 4 large (about 9 inches/23 cm) whole wheat pita breads
• 1 cup (250 mL) shredded cooked boneless skinless chicken breast
• 1 cup (250 mL) chopped English cucumber
• 1 cup (250 mL) grape or cherry tomatoes, cut in half
• 2 tbsp (25 mL) very thinly sliced red onion (optional)
• 2 1/2 oz (70 g) diced Canadian Feta cheese
• 1 tsp (5 mL) dried oregano

Directions

• In a bowl, combine yogurt, lemon zest and olive. Portion into individual containers or one container, cover and refrigerate until serving, for up to 1 day.
• Place one lettuce leaf on each pita; arrange chicken, cucumber, tomatoes, onion (if using), Canadian Feta cheese and oregano in a line down the centre of each, dividing evenly. Fold top and bottom of pita over filling, then roll up pita tightly around filling to enclose.
• Wrap tightly in plastic wrap or waxed paper and refrigerate until serving, for up to 4 hours.
• To serve, unwrap pita, cut in half crosswise, if desired, and serve with lemon-olive yogurt for dipping or spreading.

Nutritional Information Per Serving

• Calories: 312
• Protein: 22 g
• Fat: 7 g
• Carbohydrates: 42 g
• Fibre: 6 g
• Sodium: 601 mg

Heart Healthy Recipe: Pear Raspberry Yogurt Muesli

Prep time: 15 min | Cook time: 8 min | Refrigeration time: 12 hours | Makes: 6 servings

Toasted oats, seeds and nuts, plus sweet pears and tangy raspberries all combined with yogurt for a satisfying and tasty breakfast. Prepare it in the evening and you’ll be off to a great start to the next day before you even go to bed.

• 1 cup (250 mL) large-flake rolled oats (see tip below)
• 1/4 cup (50 mL) unsalted sunflower seeds
• 1/4 cup (50 mL) sliced almonds
• 1 firm-ripe pear
• 2 tbsp (25 mL) ground flax seeds
• 1/8 tsp (0.5 mL) ground nutmeg or cinnamon
• 1-1/2 cups (375 mL) 1% plain yogurt
• 2 tbsp (25 mL) maple syrup or liquid honey
• 1-1/2 cups (375 mL) fresh or frozen raspberries (thawed if frozen), divided

Directions

• In a large, dry skillet, toast rolled oats, sunflower seeds and almonds, stirring constantly, for about 5 minutes or until golden and fragrant. Transfer to a medium heatproof bowl and let cool. Set 1/4 cup (50 mL) aside for topping; cover and store at room temperature.
• Coarsely shred pear on the coarse side of a box grater. Stir pear, flax seeds, nutmeg or cinnamon, yogurt and maple syrup or honey into bowl with oat mixture. Cover and refrigerate overnight.
• To serve, stir 1 cup (250 mL) of the raspberries into yogurt mixture, mashing berries slightly as you stir. Spoon into bowls, sprinkle with reserved oat mixture and top with remaining raspberries.

Tips

• Use a mixture of rolled oats, quinoa flakes and/or barley flakes for a change in texture and flavour – just keep the total amount at 1 cup (250 mL).
• Use a pear that’s ripe and sweet but still firm enough to shred. Pears ripen from the inside first; to check for ripeness, gently squeeze the neck of the pear closest to the stem and it should give slightly.

Nutritional Information Per Serving

• Calories: 256
• Protein: 10 g
• Fat: 9 g
• Carbohydrates: 37 g
• Fibre: 7 g
• Sodium: 46 mg

World Hypertension Day

As much as we all love food and trying out all kinds of cuisines and tasty treats, it is very important that we also take care of our bodies and be mindful of what we put in it. With World Hypertension Day coming up on May 17th, we are hoping to share some useful information to help you be the healthiest person you can be.

Although Canadians have a high awareness of many chronic conditions and diseases such as cancer and diabetes, they are less aware of an equally life-threatening condition – hypertension. According to a recent Ipsos survey commissioned by Dairy Farmers of Canada, 59 per cent of Canadians are concerned with developing high blood pressure, even though in reality, 90 per cent will be diagnosed in their lifetime.

Known as the silent killer, an estimated one in six people do not know they have high blood pressure, with over six million Canadian adults affected by the condition. High blood pressure is the leading risk factor for death due to stroke and a major risk factor for heart disease. If left untreated, it can lead to coronary artery disease, dementia, heart and kidney failure, and other chronic diseases. However, the condition can be prevented or managed through lifestyle changes.

“With Canadians facing such a high risk of developing high blood pressure, we all need to make healthy lifestyle choices, like striving towards a more balanced diet,” says Nathalie Savoie, Registered Dietitian and Assistant Director, Nutrition, Dairy Farmers of Canada. “One of the tools to help prevent or manage your blood pressure is to eat a healthy diet that includes plenty of fruits and vegetables, as well as an adequate amount of milk product every day. In fact, milk products contain potassium, magnesium, calcium and protein, all of which have been shown to effectively help maintain a healthy blood pressure.”

Dairy Farmers of Canada have set out to help Canadians reduce the risk of hypertension with three yogurt-based recipes, and in partnership with The Everyday Foodie, we will be publishing three of these recipes (one on each day starting on May 17th), making prevention easy with healthy and delicious meal and snack options.

Here are some ways of incorporating yogurt, fruits and vegetables into your everyday diet:

• Use yogurt and fresh fruit to make overnight oats for a fresh and tangy breakfast.
• Combine plain yogurt with herbs and use it as a healthy dip for your fruits and veggies, or even a pita wrap.
• Prepare frozen smoothies to ‘indulge’ in a healthy treat any time of day.

Check back here next week for some delicious and healthy yogurt-based recipes!

Recipe: Georgian Bay Vodka Smash

Summer is just around the corner and for many people that means a cocktail party is in order.  To get you on the right track this summer when picking out that perfect summer sipper to share with your friends and family, we have this remarkable cocktail recipe for you to try out.

This recipe features Canada's own small batch distillers "Georgian Bay Spirit Co." and its Georgian Bay Vodka. What make's this vodka special? The small-batch vodka is made using a unique combination of single malt and a corn-based vodka, blended with spring water from what has been described as the purest reservoir on earth in Ontario's township of Springwater.

Cool, crisp and bold like the landscape that inspires it, Georgian Bay Vodka tastes fresh and lively with subtle citrus notes in each sip. The purity of the spring water used lends to the vodka's characteristic smoothness. Remarkably balanced with a creamy, vanilla finish, the handcrafted spirit pairs exceptionally well with fresh air and long weekends.

The distinguished judges of this year's World Spirits Competition in San Francisco unanimously awarded Georgian Bay Vodka top marks in a blind taste test, and ultimately was chosen as Best Vodka, a “best of the best” ruling determined in a final round of judging. As the prestigious winner of this elevated round, Georgian Bay Vodka represents the finest spirit in its class. 

To put this award winning vodka to good use, below you will find a simple recipe that will certainly be a crowd-pleaser.

Georgian Bay Vodka Smash

Ingredients:

1 oz. Georgian Bay Vodka
1⁄2 oz. lemon juice
1⁄2 oz. lime juice
1⁄2 oz. St. Germaine
1 1⁄2 oz. pomegranate blueberry juice
12-15 blueberries (15 - 20 if using wild)
4-5 raspberries
6 or 7 mint leaves
Soda water

Directions:

Add lemon juice, lime juice, blueberries, raspberries and 4 or 5 mint leaves to a cocktail shaker and muddle. Pour in St. Germaine, vodka and pomegranate blueberry juice. Add ice and stir. Strain into highball glass filled with ice. Top with 2 to 3 oz. of soda water. Garnish with remaining mint leaves.

Georgian Bay Vodka    |    $39.95    |    Available at the LCBO