Posts Tagged ‘heart health’

Fiesta Dip

Posted on: June 9th, 2017 by Cathy Mendler No Comments


Try this super easy recipe which a neighbour shared with me.



1/2 cup olive oil
1/2 cup sugar
3/4 cup apple cider vinegar
1 tbsp. water
1 cup green onions, diced
1 cup green pepper, diced
1 cup celery, diced
1 large can black beans – drain and rinse
1 large can lentils – drain and rinse
1 small can Niblets corn – drain and rinse
1 jar pimento – drain, rinse and chop

Mix together olive oil, sugar, apple cider vinegar, water, salt and pepper. Bring to a boil until sugar dissolves. Cool mixture (20-25 mins).

Mix together the rest of the ingredients.

Once juice has cooled, combine with the vegetables. Serve with your favourite tortilla chips. Can keep in the fridge for up to 3 weeks.

You can also add your favourite hot sauce and/or cilantro.


It’s never too late to make healthier choices!

Mediterranean Chickpea Salad

Posted on: May 4th, 2017 by Cathy Mendler No Comments




  • Two 15-oz. cans chickpeas, drained and rinsed
  • 1/4 cup chopped Italian parsley
  • 2/3 cup chopped bell pepper (mix red/yellow/orange)
  • 3/4 cup halved grape tomatoes
  • 3 green onions, sliced
  • 12 kalamata olives, sliced in half
  • 1/3 cup crumbled feta cheese


  • 4 tablespoons extra-virgin olive oil
  • 2 tablespoons plain yogurt
  • 1 tablespoon freshly squeezed lemon juice
  • 1 tablespoon redwine vinegar
  • 1 small garlic clove, minced
  • 1/4 teaspoon cumin
  • salt and pepper, to taste


In a large [dish], toss together the salad ingredients. In a separate [dish], whisk together the dressing ingredients. Drizzle the dressing over the salad and toss. Transfer to a serving dish and drizzle juices on top. Refrigerate until ready to serve.

It’s never too late to make healthier choices!

Italian Herb Bruschetta Chicken

Posted on: April 7th, 2017 by Cathy Mendler No Comments

I can’t wait to try this recipe from Cafe Delites.

Italian Herb Bruschetta Chicken



  • 2 large boneless, skinless, chicken breasts, halved horizontally to make 4 fillets
  • 3 teaspoons Italian spices*
  • 2 teaspoons minced garlic
  • salt to taste
  • 1 tablespoon of olive oil (for cooking)

*If you don’t have Italian spices, use Italian dried herbs. Or combine 1 teaspoon dried oregano, 1 teaspoon dried basil, and 1 teaspoon dried parsley together.


  • 4 Roma tomatoes, finely chopped
  • ¼ of a red onion, finely chopped (or 3 cloves finely chopped garlic)
  • 4 tablespoons shredded fresh basil
  • 2 tablespoons olive oil
  • salt to taste

½ cup freshly shaved Parmesan cheese

Balsamic Glaze: (you can use store bought, or this recipe)

  • ½ cup balsamic vinegar
  • 2 teaspoons brown sugar (optional)


  1. Coat chicken with Italian spices, garlic and salt. Heat oil in a grill pan or skillet, and sear chicken breasts over medium-high heat until browned on both sides and cooked through (about 6 minutes each side). Remove from pan; set aside and allow to rest.
  2. Combine the tomatoes, red onion, basil, olive oil in a bowl. Add salt. Top each chicken breast with the tomato mixture and Parmesan cheese.
  3. Serve immediately with balsamic glaze (optional).

Balsamic Glaze:

If making your own, prepare while chicken is cooking.

Combine sugar (if using) and vinegar in a small saucepan over high heat and bring to the boil. Reduce heat to low; allow to simmer for 5-8 minutes or until mixture has thickened and reduced to a glaze. (If not using sugar, allow to reduce for 12-15 minutes on low heat).

It’s never too late to make healthier choices!



77 Recipes

Posted on: February 10th, 2017 by Cathy Mendler No Comments

Tired of the same old thing for dinner! Try 77 Recipes’ Teriyaki Chicken Casserole.

It’s never too late to make healthier choices!

Cleaning Your Grill

Posted on: October 6th, 2016 by Cathy Mendler No Comments

This month’s post is a little different.

When was the last time you gave your outside cooking grill a thorough cleaning? Check out TipHero‘s easy way to do a messy chore! 

It’s never too late to make healthier choices!

Healthy Summer Recipes!

Posted on: August 4th, 2016 by Cathy Mendler No Comments

Thanks to Dawn Fletcher for sharing her recipe!


  • 1 bunch fresh broccoli (cut into flowerettes)
  • 1 small red onion
  • 8 strips bacon (fried and crumbled)
  • sunflower seeds
  • 1 cup mayonnaise
  • 1/2 cup sugar (we use our No-Sugar Sugar)
  • 1 tbsp vinegar

Mix all ingredients and combine approximately 6 hours before serving.



Nothing’s better than an ice-cold glass of lemonade to quench your thirst on a hot summer day! This recipe (from our archives) was generously provided by Chef Dierre of Never Enough Thyme Catering.

In a water jug combine:

  • 5 lemons squeezed – 2 lemons sliced
  • agave syrup – 1/4 cup OR sugar – 1/2 cup to taste

First, squeeze the lemons into the water jug. Slice the lemon into wedges and place in the jug. Add 1/2 cup of sugar or the agave syrup. Stir well and place in the sunlight for a few hours. (This is where the anticipation comes!) Pour into a glass filled with ice and enjoy!

For more recipes, check out our GET HEALTHY archives.

Strawberries have arrived!

Posted on: June 15th, 2016 by Cathy Mendler No Comments


Strawberries are on store shelves now, and they never seem to be around very long. Support your neighbourhood market and purchase local fresh produce. In Southwestern Ontario, we are very fortunate that our farmers provide us with a tremendous variety of fruits and vegetables throughout the summer.

How are you celebrating Canada Day? Check out Kraft’s Canadian Flag Cake.

For more recipes, check out our GET HEALTHY archives.

Yummy Salad!

Posted on: May 6th, 2016 by Cathy Mendler No Comments



                  Pair this yummy salad with a healthy meal!


•    2 tablespoons extra-virgin olive oil
•    1 tablespoon fresh lemon juice
•    2 teaspoons whole-grain mustard
•    coarse salt and ground black pepper
•    1 bulb fennel, cored and thinly sliced, plus 1/4 cup fronds
•    5 radishes, thinly sliced
•    3 tablespoons freshly shaved Parmesan cheese


1. Whisk together oil, lemon juice, and mustard. Season with salt and

2. Toss dressing with fennel bulb and radishes, and adjust seasoning if
necessary. Top with Parmesan and fennel fronds.

For more recipes, check out our GET HEALTHY archives.

Mmm…Healthy Chicken and Leek Pie!

Posted on: March 31st, 2016 by Cathy Mendler No Comments


                       Comfort food doesn’t mean extra calories!


  • 1 large sweet potato cut into chunky chips
  • 4 tsp olive oil
  • 2 chicken breasts, chopped into bite-size chunks
  • 1 leek, finely sliced
  • 1 carrot chopped
  • 225ml low-sodium chicken stock
  • 2 tsp wholegrain mustard
  • 85g light soft cheese
  • 2 tbsp chopped tarragon leaves
  • 2 sheets filo pastry


1. Preheat oven to 400 F.

2. In a roasting tray toss the sweet potatoes with 2 tsp of the oil and some seasoning. Cook for 30-40 mins, until golden and crisp. Heat 1 tsp oil in a medium frying pan. Fry the chicken until browned, remove from the pan and set aside. Add the leek and a splash of water, and gently fry until soft, about 7 mins. Add the carrot and cook for 3 mins more. Pour in the stock and boil until reduced by half, then add the mustard and soft cheese, stirring well to combine. Return the chicken to the pan, add the tarragon and some seasoning.

3. Divide the mixture between 2 small ovenproof dishes. Take the filo sheets and scrunch them up. Top each pie with a sheet and brush with remaining 1 tsp oil. Cook the pies in the oven with the chips for 15 mins, until the pastry is golden.

For more recipes, check out our GET HEALTHY archives.


Our Newest Healthy Recipe…

Posted on: March 8th, 2016 by Cathy Mendler No Comments


Healthy eating doesn’t need to cost a lot of money OR time!


2 tablespoons minced garlic, divided
1 teaspoon salt
3/4 teaspoon freshly ground black pepper, divided
1/2 teaspoon dried rubbed sage
1 (3 1/2-pound) roasting chicken
Cooking spray
12 ounces red potatoes, cut into wedges
1 1/2 cups cubed peeled butternut squash (about 8 ounces)
2 tablespoons butter, melted


1. Preheat oven to 400°.

2. Combine 1 1/2 tablespoons garlic, 1/2 teaspoon salt, 1/2 teaspoon pepper, and sage in a small bowl. Remove and discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under chicken. Rub garlic mixture under loosened skin. Place chicken, breast side up, on rack of a broiler pan coated with cooking spray. Place rack in broiler pan.

3. Combine potatoes, squash, butter, 1 1/2 teaspoons garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Arrange vegetable mixture around chicken. Bake at 400° for 1 hour or until a thermometer inserted into the meaty part of the thigh registers 165°. Let stand 10 minutes. Discard skin.

For more recipes, check out our GET HEALTHY archives.