February Foods for Heart Health
February is the month of the heart – both heart health and love! From tasty tacos perfect for an après-ski to trail-friendly snacks, we’re here with suggestions that will make your heart happy and keep it healthy at the same time.
Plant-Based Taco Duo: Cauliflower and Squash
These veggie-forward recipes provide plenty of flavour and fun for a winter pick-me-up.
Ingredients
• Cauliflower and squash and black bean fillings, as below
• 8 small whole wheat flour tortillas
• Diced avocado
• Plain greek yogurt or nondairy alternative (optional)
• Grated reduced-fat cheddar or crumbled feta cheese (optional)
Cauliflower filling
• 1 head cauliflower, trimmed and chopped into 1/2-inch pieces
• 1/2 cup (125 mL) no-salt-added vegetable broth
• 1 tbsp (15 mL) canola oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup (250 mL) crumbled extra firm tofu
• 1 red bell pepper, diced
• 1 tbsp (15 mL) chili powder
• 1 tsp (5 mL) each dried oregano leaves and ground cumin
• 1/4 tsp (1 mL) cayenne
Squash and black bean filling
• 1 medium butternut squash
• 2 tbsp (30 mL) olive oil, plus 1/2 tbsp (7.5 mL) for beans
• 1 clove garlic, diced
• 1 can (540 mL) black beans, rinsed and drained
• 1 tsp (5 mL) ground cumin
• 1/2 tsp (2.5 mL) chili powder
• Salt and pepper to taste
• 1/4 cup (60 mL) water
Preparation: Cauliflower filling
• Add chopped cauliflower to skillet with vegetable broth. Cover and simmer for 5 minutes. Pour into a bowl.
• Add oil to skillet, then add onion and garlic, cooking on medium heat for 2 minutes.
• Add tofu, red pepper and spices, and cook for 2 minutes. Add cauliflower and cook for approximately 5 minutes.
Preparation: Squash and black bean filling
• Preheat oven to 425 degrees Fahrenheit (approx. 220 degrees Celcius.
• Peel squash, cut it in half and scoop out the seeds. Drizzle with olive oil, add salt and pepper, and place face down on a baking sheet. Roast for 25 minutes.
• Meanwhile, add garlic, black beans and spices in the remaining olive oil to a pan. Add water and simmer for 5 minutes.
• Remove squash from oven and combine with the bean mixture.
Preparation: Assembly
1. Warm tacos quickly in a dry pan over low heat until they are warm but not hard.
2. Add cauliflower or squash and black bean filling, avocado, yogurt, cheese and lettuce.
3. Squeeze a splash of lime juice over the filling.
4. Enjoy!
Oatmeal chocolate cranberry cookies
These super-simple egg- and flour-free cookies make a great snack when you’re out on the Trans Canada Trail – or as a healthy-ish reward after your outing. Bonus: they’re gluten-free (make sure to buy them at a facility that certifies gluten-free oats).
Ingredients
• 2 ripe bananas, peeled and mashed
• 1/2 tsp (2.5 mL) vanilla extract
• 1 cup (90 g) large flake oats
• 2 tbsp (30 mL) ground flax seed
• Dash of ground cinnamon
• 3 tbsp (30 g) mini chocolate chips
• 3 tbsp (30 g) dried cranberries
• 1 tbsp (10 g) pumpkin seeds (optional)
How to prepare
1. Preheat oven to 350 degrees Fahrenheit (175 degrees Celcius).
2. In a bowl, add vanilla to mashed banana and stir well.
3. In a separate bowl, mix together oats, flax and cinnamon.
4. Put oat mixture into bananas, mixing well. Add chocolate chips and cranberries.
5. Scoop mounds of dough onto a lined cookie sheet and bake for 10-12 minutes or until cookies are firm.
6. Let cool and enjoy!
Recipes adapted from:
https://www.heartandstroke.ca/healthy-living/recipes/meatless-main-dishes/cauliflower-tacos
