21 February, 2024

February Foods for Heart Health

Plant based taco

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.


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).


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:



Thank you