Most people have become increasingly aware that reducing your intake of saturated fat and trans fat is a good step towards reducing your risk for heart disease – but did you know that that’s only part of the heart health equation? Achieving a diet rich in soluble and insoluble dietary fibre (and small amounts of heart friendly unsaturated fat) is equally important.

Think healthy eating equals ‘bland’? Not so sold on soy? Dare to give this plant protein-packed dish a try. You just might have a change of heart!

Serves: 4

Ingredients

• 1 block (approximately 454g) firm tofu
• 2 cups diced onion ( about two medium)
• 4 cloves garlic, finely minced
• 2 Tbsp fresh ginger root, finely minced
• 2 cups diced tomatoes (about two medium)
• 4 cups frozen edamame (soy beans)
• 2 Tbsp canola oil
• ½ cup chopped cilantro
• 1  cup low-sodium vegetable broth ( or substitute with chicken broth, if desired)
• 1 stick cinnamon, about 1-inch (or substitute ½ tsp ground cinnamon)
• ½ tsp cumin seeds
• 2 bay leaves
• 1 tsp ground turmeric
• 1 Tbsp ground coriander
• 2 tsp ground cumin
• 1 tsp cayenne pepper

Directions

1. Preheat oven to 400°. Chop tofu into small, ½- inch cubes, and pat dry with paper towel.
2. Drizzle tofu with 1-2 tsp of the canola oil, and arrange in an even layer on a cookie sheet. Bake until just lightly golden brown, or about 15 minutes.
3. While tofu is browning, get chopping! Dice onions, and mince garlic cloves and ginger. Place in a bowl and set aside. Chopped tomatoes and cilantro, and set aside in separate bowls.
4. Remove tofu from oven when it has browned, and set aside.
5. Heat the remaining canola oil in a large pan over medium-high heat. Add broken cinnamon stick, bay leaves and cumin seeds. Fry until just browned (about 5-10 seconds!)
6. Add turmeric, coriander, ground cumin, along with chopped onions, garlic, and ginger. Cook until light brown or tender (about 6-8 minutes).
7. Reduce your heat to medium. Add tomatoes, cayenne pepper, edamame, vegetable broth, and tofu cubes.
8. Cook for 8-10 minutes, allowing curry to reduce and thicken (and the tofu to absorb all of that flavour!
9. When curry is at your preferred consistency, mix in chopped cilantro, and serve with a ½ cup of brown basmati rice, bulgur, or your favourite whole grain!

Each curry serving delivers nearly 12 grams dietary fibre, 30 grams protein, nearly a full day’s worth of vitamin E and over 100% of your daily folic acid requirement- all for less than 60 mg sodium, and only 1.5 g saturated fat!

Time-saving tips: Don’t have enough time to make a curry from scratch?

1. Tofu can be browned ahead of time and stored in the fridge for 24 hours or in the freezer for up to a month – or skip the browning step all together if you would prefer a softer consistency.
2. Freshly toasted spices, fresh garlic and fresh ginger make all of the flavour difference! However, ground ginger and garlic can be substituted in a pinch (4 cloves garlic = ½ tsp garlic powder; 2 Tbsp fresh ginger = ½-1tsp ground ginger).

The post Recipe: ‘Heart’-y veggie curry appeared first on Your Health Matters.

This recipe keeps nutrients in focus while relying on tender raisins to provide natural burst of sweetness – with a touch of honey.

Serves: 12 (1 muffin per serving)

Ingredients

• 1 ½ cup wheat bran
• 1 ½ cup buttermilk (no buttermilk? Just combine 1 ½ cup skim or 1% milk with 1 Tbsp lemon juice!)
• 1 cup whole wheat flour
• ¼ cup wheat germ
• 1 tsp baking soda
• 1 tsp baking powder
• ½ tsp salt – optional
• 1 cup raisins
• 1-2 Tbsp honey (to personal taste)
• 2 tsp vanilla extract
• 1 Tbsp grated orange zest (the zest of about half a medium orange)
• ¼ cup boiling water
• 1/3 cup canola oil ( or try a canola-olive oil blend)
• 1 egg

Directions

1. Mix together wheat bran and buttermilk in a large bowl; set aside to let stand while preparing other ingredients (or about 10 minutes).
2. Combine raisins, honey, and boiling water in a bowl; set aside.
3. Preheat oven to 375°F (190° C). Lightly oil muffin cups or line with paper muffin liners.
4. In a separate bowl, sift together flour, baking soda, baking powder and salt.
5. Add raisin mixture, oil, egg, orange zest and vanilla to the buttermilk/bran mixture, and stir well to combine.
6. Stir flour mixture into buttermilk mixture, just until all ingredients are blended.
7. Spoon batter into the 12 prepared muffin cups.
8. Bake for 15 to 20 minutes -just until a toothpick inserted into the center of a muffin comes out clean.
9. Cool and enjoy!

These muffins provide nearly 150% more fibre, 60% less saturated fat, and 90% less added sugar (for less than half the calories) of the average bakery store-bought muffin.

Breakfast tip: Short on time? Pair one of these muffins with ¾ cup plain 0-1% m.f greek yogourt and ½ cup berries for a quick and nutritious start to your day!

The post Recipe: ‘Bran’ new day muffins appeared first on Your Health Matters.

The small amount of molasses and oil in this recipe is just enough to add gingerbread’s classic colour and flavour without the significant added sugars, fat, and salt of the original classic treat.

Serves: Makes 3 loaves (12 slices per loaf) = 36 servings total per recipe

Ingredients

• 8.5 cups whole wheat flour
• 3 cups luke warm water
• 4 ½ tsp of active dry yeast (not instant/quick rise)
• 2 tbsp black strap molasses
• 2 tsp ground cinnamon
• 2 tsp ground ginger
• ¼ tsp ground cloves
• ¼ tsp ground nutmeg
• 1/8 – ¼ tsp fresh ground black pepper (to personal taste)
• 1 tbsp canola oil (try walnut oil, if available, for added depth of flavour!)
• 2 tsp vanilla extract

Directions

1. Combine the yeast, warm water, molasses, and half of the flour in a large bowl. Mix well to thoroughly combine.
2. Cover mixture with a damp towel or plastic wrap, and leave to rest for 30-40 minutes. Mixture will become bubbly and expand in size.
3. Add the remaining flour and all remaining ingredients to the yeast mixture.
4. Knead together in the bowl or on a floured flat surface until the dough becomes less sticky and begins to pull away from the sides of the bowl or flat surface.
5. Knead time for this recipe of 3 loaves is approx 5- 10 minutes (Bonus – light arm workout!)
6. Place kneaded dough into the bowl, cover, and leave to rise for approx 1 hour.
7. Once dough is doubled in size, punch down, and divide into three equal portions.
8. Place each portion into a light greased 9x 5 loaf pan. Allow to rise once more until doubled (1 hour)
9.  Preheat oven to 350°, and bake loaves for 25-30 minutes – be careful to not over bake! (Tip: tap the top of a baked bread loaf and listen – if it sounds hollow, it’s done!)
10. Remove bread from pans and allow to completely cool on a wire rack.
11. Slice each loaf into 12 slices, enjoy fresh or freeze immediately for fresh bread all season long.

Try this bread as a festive start to your morning with a spread of your favourite all natural nut butter, or with a piece of low fat sharp cheddar cheese!

The post Recipe: Ginger ‘bread’ – a twist on a classic holiday treat appeared first on Your Health Matters.

Serves: 6 (as a main) OR 10-12 (as tasty side)

Ingredients

• 3 cups (1/2-inch) cubed peeled butternut squash
• 2 cups baby spinach (or other favourite dark green leafy!)
• 2 teaspoons olive oil
• 2 medium onions, chopped
• 1 garlic clove, finely minced
• 1 to 2 Tablespoon fresh Sage, finely chopped
• 2 teaspoon fresh thyme, finely chopped
• 2 cups 1% milk
• 1 cup grated fresh asiago OR parmesan cheese, divided (try a variety under 20 % milk fat)
• 1/4 teaspoon black pepper
• 1/8 teaspoon ground nutmeg
• 3 large eggs
• 2 large egg whites
• Day-old crusty bread, preferably 100% whole wheat (about 9 cups, cubed)

Directions

1. Preheat oven to 400°. Coat 1 cookie sheet with 1 tsp of the olive oil.
2. Place squash cubes in a single layer on cookie sheet.
3. Sprinkle with 1/4 teaspoon salt and bake at 400° until tender (about 12-14 minutes).
4.  Remove from oven and set aside; reduce oven temperature to 350°.
5. Heat remaining oil in a medium nonstick pan over medium-high heat.
6. Add onion; sauté 5 minutes or until tender.
7. Add garlic and spinach; sauté until wilted (about 1 minute)
8. Remove from heat; and allow to cool slightly.
9. Whisk together 1/2 cup cheese, pepper, nutmeg, sage, thyme, eggs, egg whites and milk in a large bowl.
10. Stir in squash and onion mixture.
11. Add bread, and stir gently to combine. Let stand 10-15 minutes.
12. Transfer mixture into a 9 x13 baking dish and top with remaining 1/2 cup cheese.
13. Bake at 350° for 45-50 minutes until stuffing is set and lightly browned.

Packed with protein and nearly 3 times the fibre of its traditional counterpart, this better-for-you version makes a great nutritious addition to the holiday table! Pair it with a steamed broccoli side or crisp romaine salad for added veggie goodness.

The post Holiday stuffing makeover: bring on the butternut appeared first on Your Health Matters.

Servings: 9-10

Put an autumn twist on a classic dish while boosting the nutrition with the punch of pumpkin, squash, or other winter gourd! You could also substitute the extra lean ground beef with lean ground turkey, or even a vegetarian ground alternative.

Ingredients

• 2 lbs extra lean ground beef, or alternative
• 1 large onion – Vidalia onions work great in this recipe!
• 1 whole green bell pepper, diced
• 1 whole red bell pepper, diced
• 1 (15 ounce) can kidney beans
• 1 (15 ounce ) can black beans (if cooking beans from dry: 1 cup dried beans yields 2 (15 ounce) cans)
• 1 (46 fl ounce) can tomato juice
• 1 (28 ounce) can diced tomatoes
• ½-1 cup pumpkin or squash puree
• 2-3 tsp pumpkin pie spice ( to personal taste)
• 1 Tablespoon chili powder
• Ground pepper (to personal taste)

Directions

1. Cook beef until browned In a large pot over medium heat; drain extra fat.
2. Add onion and bell pepper and cook until tender (4-5) minutes.
3. Add in beans, tomato juice, diced tomatoes and pumpkin puree.
4. Add the pumpkin spice, chili powder, black pepper.
5. Simmer 1 hour.
6. Divide chili into 9-10 serving bowls (or BPA-free containers to store for later) – serve and enjoy!

TIP: Have extra squash or pumpkin puree leftover? Divide remaining puree by 1 cup portions into individual freezer bags, press flat, and stack in your freezer for later use.

The post Recipe: ‘Gourd’geous Chili! appeared first on Your Health Matters.

Servings: 5 (each serving is approximately 1 cup)

Use this recipe to take advantage of fresh herbs and to use up that left-over local corn!

This version calls for farro (also known as emmer wheat or spelt): a nuttier-tasting type of wheat – but feel free to substitute with your favourite whole, intact grain like barley, wheat berries, or brown rice.

Ingredients

• 125 ml (1/2 cup) farro
• 1 1/2 tablespoons sherry vinegar (or substitute rice wine or red wine vinegar)
• 1 tablespoon olive oil
• 1 teaspoon Dijon mustard
• OPTIONAL : 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 garlic clove, finely minced
• 1/2 cup chopped fresh basil
• 1 bell pepper, diced OR 1 cup cherry tomatoes, halved
• ¼ cup chopped red onion
• 1 teaspoon canola oil
• 2 ears of corn (or 1 cup fresh corn kernels) – optional: grill corn cobs ahead of time for extra flavour!

Directions

1. In a large sauce pan, cover farro with approx 2 cups cold water and bring to a boil.
2. Simmer over medium heat until tender, approximately 25-30 minutes (Or per package instructions).
3. Drain farro and leave aside.
4. Add vinegar and next 5 ingredients (through garlic) to a medium bowl and whisk until combined. Set  aside.
5. Over medium-high heat, heat 1 tsp of canola olive oil in a medium pan.
6. Add fresh corn kernels to pan; sauté 3 minutes. OMIT this step if using pre-grilled or cooked corn.
7. Add cooked farro, corn, onion, bell pepper and basil to vinaigrette; toss to coat

Pair this dish with a lean meat/protein and your favourite leafy green vegetable for a nutritious and well-balanced meal.

The post Recipe: Farro-ciously good side salad appeared first on Your Health Matters.