Posts Tagged ‘heart health’

Who Loves Arugula?

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

Looking for a new salad idea? Try this one from The Recipe Critic.

Avocado, Tomato and Cucumber Arugula Salad


  • 2 avocados, sliced
  • 1 English cucumber, sliced
  • 3 Roma tomatoes, diced
  • 1/4 cup red onion, sliced
  • 1 cup arugula
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • salt and pepper
  • 1/4 cup feta cheese


  1. In a large dish combine avocado, cucumber, tomatoes, red onion and arugula. Gently toss.
  2. In a small dish whisk the olive oil and lemon juice. Add to the veggies and toss.
  3. Serve with crumbled feta cheese. 


And for dessert, try any one of Shape’s 10 Healthy Ice Cream Sandwiches.There are vegan, glutenfree and paleo options too!

It’s never too late to make healthier choices!

Yummy Broccoli Apple Salad

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

Summer means lighter meals and ones that are easy to make!

BROCCOLI APPLE SALAD – source unknown

Broccoli, pecans, cranberries, carrots and apples come together to make an amazing salad with delicious flavors and textures. The creamy dressing on top makes this salad absolutely incredible!


4 cups fresh broccoli florets (about 2 medium heads)
½ cup shredded carrots
¼ cup diced red onion
2 large apples, finely chopped (I used gala apples)
½ cup pecans, coarsely chopped
½ cup dried cranberries

Creamy dressing ingredients:

½ cup lite mayonnaise
½ cup low fat Greek yogurt
2 tablespoons lemon juice
1 tablespoon sugar
¼ teaspoon salt
⅛ teaspoon pepper


In a large dish combine broccoli, carrots, red onion, apples, pecans, and dried cranberries.

To make the dressing: Whisk together mayonnaise, Greek yogurt, lemon juice, sugar, salt and pepper.

Add the dressing to the salad and toss to coat. Chill until ready to serve.

To combine salad and a main course, try this Grilled Lemon Herb Mediterranean Chicken Salad.

And for dessert, try Kris Carr’s Raw Berry Cream Brownies.


It’s never too late to make healthier choices!

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.