For February Heart Month, I showed 3 heart healthy breakfast ideas on TV. Check out the recipes below and watch the full interview clip.
BLT Breakfast Salad (Barley, Lettuce, Tomato)
Recipes
BLT Breakfast Salad
BLT Breakfast Salad
Wny not try a salad for breakast (or lunch or dinner)? The "B" stands for barley!
Ingredients
Salad
- 1 cup cooked barley
- 3 cups romaine lettuce, chopped
- 1 cup grape tomatoes, sliced
- 1 cup cucumbers, diced
- 4 hard cooked eggs, sliced
Dressing
- 2 Tbsp canola oil
- 2 Tbsp cider vinegar
- 1 Tbsp lemon juice
- salt and pepper to taste
Instructions
- In a large bowl, combine barley and veggies.
- In a small bowl, whisk together dressing ingrdients.
- Drizzle dressing over salad and toss.
- Top with sliced eggs.
Chickpea Flour Waffles
Chickpea Flour Waffles
Made with chickpea flour, these waffles are a greart way to introduce beans to the family!
Ingredients
- 1 1/2 cups chickpea flour
- 2 Tbsp granulated sugar
- 2 tsp baking powder
- 1 tsp cinnamon
- 1/4 tsp salt
- 1 cup milk or plant-based beverage
- 2 eggs
- 1/2 tsp vanilla extract
Instructions
- In a large bowl, whisk together the chickpea flour, sugar, baking powder and salt.
- Stir in milk or plant-based beverage. Whisk in eggs and vanilla extract until smooth. Let batter rest for 5 minutes.
- Preheat waffle maker and spray with non-stick spray. Pour 1/3 to 1/2 cup of batter, depending on the size of your waffle maker.
- Cook waffles to desired doneness and top with fresh berries.
BBQ Tofu Burger
BBQ Tofu Burger
This is a fantastic recipe whether you're new to tofu or have been enjoying tofu for a while. The tofu is grated and baked. Make sure to use extra-firm tofu for the best texture and results.
Ingredients
- 1 350-400 g block of extra-firm tofu
- 1 tbsp vegetable oil (e.g. canola oil)
- 1 tbsp soy sauce
- 2 tsp chilli powder
- 1/2 tsp paprika or smoked paprika
- 1/2 tsp garlic powder
- 1/2 cup BBQ sauce
- 1/2 cup water
Instructions
- Preheat oven to 350F. Lightly grease or line a large baking tray.
- Drain off any excess water from the tofu and pat dry. Use the large side of a cheese grater and grate the tofu into shreds.
- In a large bowl, combine oil, soy sauce, chilli powder, paprika and garlic powder. Add the shredded tofu and gently mix so that the tofu is all coated.
- Spread the tofu in an even layer on the prepared pan. Bake for 28-33 minutes until the tofu is browned. Stir the tofu half-way through cooking.
- Heat the BBQ sauce and water. Stir in the baked tofu. Serve hot on a bun and add your favourite toppings. Or enjoy in tacos or a lettuce wrap. [Recipe is a slight modification from ItDoesn'tTakeLikeChicken.com]
Apple Pie Overnight Oats
Apple Pie Overnight Oats
This delicious breakfast features nutritious oats and the cozy flavours of apple pie. It's all made ahead of time so you can go ahead and hit that snooze button!
Ingredients
- 1/2 apple, diced
- 1 tsp maple syrup
- 3/4 tsp ground cinnamon
- 1/3 cup oats
- 1/3 cup milk
- 1/3 cup plain Greek yogurt
- 1 tsp maple syrup
- 1 tsp ground cinnamon
Instructions
- In a microwave-safe bowl, toss apples with maple syrup and cinnamon. Cook in the microwave for 45-60 seconds.
- In a container or jar, add oats, milk, yogurt, maple syrup and cinnamon. Stir well to combine.
- Spoon cooked apple on top of the oat mixture.
- Cover and refrigerate overnight. Stir before eating.
Garlic Shrimp Linguine
Garlic Shrimp Linguine
Calling all pasta lovers! This fast and easy dish is perfect for dinner on a busy weeknight or lazy weekend!
Ingredients
- 1 package (454 g) uncooked linguine
- 2 cups broccoli florets
- 3-4 cloves garlic, minced
- 400 g frozen shrimp (thawed, peeled and deveined)
- 2 T olive oil
- salt and pepper to taste
- 1/4 cup fresh lemon juice
- 1/4 cup grated Parmesan cheese
- 1/4 cup fresh parsley, chopped
Instructions
- Cook pasta ccording to package directions. Add broccoli florets during the last 2 minutes of cooking. Drain pasta and broccoli, and set aside.
- In a medium-sized bowl, toss shrimp with minced garlic.
- Heat oil over medium heat in a frying pan. Add shrimp and garlic. Season with a pinch of salt. Cook for about 2-3 minutes on one side, flip and cook for another 2 mnutes or until shrimp beginsto turn pink.
- Add cooked pasta and broccol. Season with salt and pepper.
- Pour in lemon juice. Toss until pasta is well coated.
- Garnish with chopped parsley. Sprinkle on parmesan cheese just before serving.
Best Shrimp Fried Rice
Best Shrimp Fried Rice
The secret to making the best fried rice is to use cold, leftover cooked rice. The grains are drier, giving you just the right texture. (Using freshly cooked rice results in a soggier fried rice!)
Ingredients
- 4 tsp canola oil
- 1 small onion, chopped
- 1 cup sliced mushrooms
- 1 cup frozen green peas, rinsed
- 2 eggs, slightly beaten
- 3 cups cold, leftover cooked white or brown rice
- 2 Tbsp sodium reduced soy sauce
- 1 cup cooked shriimp
Instructions
- In a large fry pan, heat 2 tsp oil over medium-high heat.
- Add onions and cook for 1 minute.
- Add mushrooms and cook for another 2 minutes.
- Add peas and cook all of these veggies for another minute.
- Place veggies aside in a bowl while you cook the eggs.
- Add 2 tsp oil to the pan. Pour in the eggs and scramble to cook. Place cooked eggs aside in the bowl with the veggies.
- Crumble the leftover rice with your hands and add to the pan. (Add a bit more oil if needed.) Mix until thoroughly heated. Add soy sauce and mix well.
- Stir in the cooked onions, mushrooms, peas, eggs and shrimp.
Watermelon Salad
Watermelon Salad
You can't have a picnic without watermelon! This Watermelon Salad is so flavourful and refreshing - enjoy!
Ingredients
Salad
- 1/2 small watermelon, peeled and cut into cubes
- 1/2 cup crumbled feta cheese (or more if you'd like)
- 1/4 cup fresh mint leaves, chopped
Dressing
- 2 Tbsp lime juice
- 1-2 Tbsp honey
- 1 Tbsp olive oil
Instructions
- Add watermelon pieces to a large bowl. Sprinkle in feta cheese and mint.
- In a small bowl or jar, whisk together the dressing ingredients.
- Drizzle dressing over salad and gently toss.
Shrimp Quinoa Bowl
Shrimp Quinoa Bowl
The orange juice and hit of hot sauce make a delicious marinade and dressing for this nutritious bowl!
Ingredients
Quinoa
- 1 cup quinoa
- 2 cups water
Marinade & Dressing
- 1 cup Florida Orange Juice
- 1 Tbsp hot sauce
- 1 Tbsp honey
- 1 Tbsp soy sauce
- 6 Tbsp vegetable oil (divided: 4 Tbsp + 2 Tbsp)
- 2 Tbsp lime juice
- 1 Tbsp white miso (optional)
Toppings for Quinoa Bowl
- 1 1/2 lb shrimp, peeled and deveined
- 1/4 tsp salt
- 1/8 tsp black pepper
- 1 orange bell pepper, diced
- 1 English cucumber, sliced into half moons
- 2-3 green onions, sliced
- 1 avocado, sliced
- 1 tsp sesame seeds
- 2 Tbsp cilantro, chopped
Instructions
- Place water and quinoa in a pot. Bring to boil. Cover and simmer for 12-15 minutes. Fluff with a fork.
- While quinoa is cooking, place Florida Orange Juice, hot sauce, honey, soy sauce, 4 Tbsp vegetable oil, lime juice and miso (optional) in a bowl. Whisk together.
- Pour half of the orange juice mixture over the shrimp. Marinate for 15 minutes. Reserve the remaining half of the orange juice mixture to use as a dressing.
- Season shrimp with salt and pepper. Add shrimp to a skillet or wok and sauté, cooking approximately 2 minutes per side until pink and cooked through.
- Place 1/2 cup quinoa in a bowl and top with shrimp, avocado, cucumber, pepper and green onions.
- Drizzle with dressing that was set aside, and garnish with sesame seeds and cilantro.
Notes
Recipe from Florida Orange Juice.
Chicken Quinoa Salad
Chicken Quinoa Salad
The peppery arugula blends wonderfully with the quinoa and chicken for a delicious salad! The salad measurements are flexibile - use more or less, depending on what you have!
Ingredients
Salad
- 2 cups cooked quinoa (about 1 cup uncooked quinoa, and cook according to package directions)
- 2 cups arugula
- 1-2 cups cooked chicken (or search for my recipe for Mediterranean Chicken Kebabs)
- 1/2 cup red onion, finely sliced
- 1 cup cucumber, diced
- 1 cup red pepper, diced
Dressing
- 2 Tbsp olive oil
- 2 Tbsp cider vinegar
- 1 garlic clove, minced
- 1 Tbsp lemon juice
- 1/2 tsp dried oregano
- 1/4 tsp pepper
Instructions
- Add cooked quinoa and salad ingredients into a large bowl.
- In a small bowl, whisk together salad dressing ingredients.
- Drizzle dressing over salad and toss gently to coat.
