21 February, 2024

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

Heart Health Plant-Based Taco recipe ingredients: Cauliflower, Squash, peppers and spieces

• 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

Cauliflower and Squash in a frying pan

• 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

gluten-free oats, 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.