Recipes for Recovery

One Pan Lemon Pepper Fish is a great combination of all the recommended post stroke diets. This recipe meets the recommendations and guidelines of the MIND diet. Hybrid of Mediterranean and Dash diets, reduces the risk of cognitive decline and protects heart health and lower blood pressure. The MIND diet benefits brain health and function by including higher levels of vitamin E, omega-3 fatty acids and antioxidants, which may help lower inflammation and oxidative stress that can damage the brain.

Ingredients:

• -         1lb fresh pickerel, perch, haddock, or walleye
• -         1 ½ tsp lemon zest
• -         ½ tsp pepper
• -         ½ tsp salt, divided
• -         1 carrot, thinly sliced
• -         1 small zucchini, thinly sliced
• -         2 tbsp chopped sun-dried tomatoes in oil
• -         2 tbsp canola oil
• -         2 tbsp white wine
• -         1 tbsp lemon juice
• -         1 garlic clove, rasped
• -         Pinch each dried oregano and basil leaves

Directions:

1.     Place fish fillets in parchment paper lined 13 x 9 inch baking pan. Sprinkle with lemon, pepper, and ¼ tsp of the salt. Sprinkle with carrot, zucchini and tomatoes.

2.     In a small bowl, whisk together oil, wine, lemon juice, garlic, oregano, basil, and remaining salt. Drizzle over top of vegetables.

3.     Roast in 400 degrees Fahrenheit oven for about 20 minutes or until fish flakes when tested and vegetables are lightly golden.

Nutrition information per serving:

• -         Calories: 194 kcal
• -         Protein: 23 g
• -         Fat: 9 g
• -         Carbohydrate: 4 g
• -         Fibre: 1 g
• -         Sodium: 317 mg
• -         Calcium: 140 mg
• -         Iron: 2 mg

Recipe retrieved from: One Sheet Pan Lemon Pepper Fish and Veggies Recipe - Unlock Food

Apple Pie Oat Muffins

This recipe meets the recommendations and guidelines of the MIND diet. Hybrid of Mediterranean and Dash diets, reduces the risk of cognitive decline and protects heart health and lower blood pressure. The MIND diet benefits brain health and function by including higher levels of vitamin E, omega-3 fatty acids and antioxidants, which may help lower inflammation and oxidative stress that can damage the brain.

Ingredients:

• 3 cups large flake oats
• 2 tbsp ground cinnamon
• 2 tsp baking powder
• ¼ tsp salt
• 1 ½ cups milk
• 2 eggs
• ½ cup unsweetened apple sauce
• ¼ cup canola oil
• ¾ cup diced apple
• ¼ cup raisins 

Directions:

1.     In a large bowl, combine oats, cinnamon, baking powder and salt.

2.     In another bowl, whisk together milk, eggs, apple sauce and oil. Pour over oat mixture and stir to combine. Stir in apple and raisins.

3.     Divide mixture among 12 lightly sprayed muffin tins. Bake in preheated 350 degrees Fahrenheit oven for about 30 minutes or until tester inserted in centre comes out clean.

4.     Serve warm as is or with a drizzle of maple syrup.

Prep Time: 10 minutes

Cook Time: 30 minutes

Nutrition Information:

• Calories: 179 kcal
• Protein: 6 g
• Fat: 8 g
• Carbohydrate: 23 g
• Fibre: 4 g
• Sodium: 118 mg
• Calcium: 99 mg
• Iron: 2 mg 



Recipe retrieved from: Apple Cinnamon Baked Oatmeal - Unlock Food

Chicken Tzatziki Pita

This recipe meets the recommendations and guidelines of the Mediterranean, DASH, and MIND diets by combining poultry, leafy greens, a variety of vegetables, a serving of dairy, and whole grains.

Ingredients:

• Chopped cooked chicken 2 cups (500 mL)
• Spinach ½ cup, lightly packed
• Green onions, chopped 2
• Small red, green, orange or yellow bell pepper, chopped 1
• Shredded light cheddar cheese ½ cup (125 mL)
• Tzatziki ¼ cup (60 mL)
• Hot pepper sauce (optional) ¼ tsp (1 mL)
• Large whole wheat flour tortillas x 4

Directions:

1. In a bowl, combine chicken, spinach, onions, pepper, cheese, tzatziki and hot pepper sauce, if using.
2. Stuff pitas with chicken mixture.

Cook/Preparation Time: 10 minutes

Serves: 4

Chicken Fried Rice

This is a great recipe to make at the beginning of the week to have meal-prepped lunches and dinners ready to go! This recipe follows the recommendations and guidelines of the MIND diet by combining whole grains, vegetables, poultry, eggs while using the ginger and the low sodium alternative to classic soy sauce for the same flavor of traditional fried rice but with a lower percentage of your recommended daily salt limit.

Ingredients:

• ·        1/2 cup instant brown rice
• ·        2 tsp sesame oil
• ·        1 large red onion (diced)
• ·        2 large carrots (peeled and diced)
• ·        6 ounces boneless skinless chicken thighs (cubed)
• ·        1 tsp ground ginger
• ·        2/3 cup frozen peas (thawed)
• ·        fresh ground black pepper (to taste)
• ·        3 tsp low sodium soy or gluten-free tamari sauce
• ·        1 large egg (beaten)

Directions:

1. Cook the instant brown rice to the directions on the package.
2. When the rice is ready, set it aside. Place the sesame oil in a wok or large skillet over high heat. When the oil is very hot and nearly smoking, add the onions and carrots. Cook for about 3 to 4 minutes until the onions begin to soften.
3. Add the chicken thighs and ginger. Cook for about ten minutes, stirring frequently. Add the peas, pepper and soy or tamari sauce.
4. Add the cooked rice and toss until the rice, veggies and chicken are well blended.
5. Add the beaten egg and toss until the egg is cooked through. Serve.

Servings: 3 | Serving size: about 2 cups fried rice

Cooking Time: 30 Minutes

Caprese Frittatas

This recipe fits the recommendations and requirements of the MIND and the Mediterranean diet, with a serving of diary, eggs, vegetables, herbs and the easy option to add another serving of leafy greens to your diet!

Ingredients:

• 6 eggs
• 85 mL (⅓ cup) skim milk or unsweetened plant-based beverages
• 2 mL (½ tsp) salt
• 2 mL (½ tsp) pepper
• 2 tomatoes, chopped finely
• 5 mL (1 tsp) dried basil
• 125 mL (½ cup) grated low fat mozzarella cheese
• ½ cup sautéed spinach (optional)

Directions:

1. Preheat the oven to 400° F. Lightly spray or paper-line 6 muffin tins.
2. In a large bowl, whisk together eggs, milk, salt and pepper. Add tomatoes and basil and whisk well.
3. Using a 125 mL (½ cup) measuring cup, scoop batter into muffin tins until divided evenly. Add 15 mL (1 tbsp) of grated cheese on top of each frittata.
4. Cook frittatas in the oven for about 15 minutes. Use a digital food thermometer to check that the eggs have reached an internal temperature of 74° C (165° F).
5. Let cool for 3 – 5 minutes before removing from muffin tins.

Prep time: 12 minutes

Cook time: 15 minutes

Servings: 6

Chicken Fajitas

This recipe follows the guidelines and recommendations of the MIND diet by combining whole grains, poultry, and vegetables. The delicious flavors of this meal are enhanced with spices, herbs, and citrus instead of using salt.

Ingredients:

• 400 grams boneless, skinless, chicken breasts
• 10 mL (2 tsp) chili powder
• 2 mL (1/2 tsp) ground cumin
• 2 mL (1/2 tsp) fresh ground pepper
• 10 mL (2 tsp) canola oil, divided
• 1 onion, thinly sliced
• 2 red, orange or yellow bell peppers, thinly sliced
• 75 mL (1/3 cup) chopped fresh cilantro
• 6 small whole grain or corn tortillas or pitas

Lime Crema:

• 60 mL (1/4 cup) light sour cream or plain Greek yogurt.
• 2 mL (1/2 tsp) grated lime rind
• 30 mL (2 tbsp) lime juice

Directions:

• Using a large knife, thinly slice chicken crosswise into thin strips. Toss with chili powder, cumin and pepper.
• In a nonstick skillet, heat half of the oil over medium high heat and brown chicken. Remove to plate. Add remaining oil in same skillet and sauté onion, bell peppers and cilantro for 4 minutes or until tender crisp. Return chicken to skillet and heat through.
• For the lime crema, in a small bowl, stir together sour cream, lime rind and lime juice.
• Divide chicken-veggie mixture among tortillas and top with lime sour crema.

Prep Time: 10 minutes

Cook Time: 10 minutes

Servings: 6

*Recipe developed by Emily Richards, P.H. Ec. for Health Canada and the Heart and Stroke Foundation.

Whole Wheat Chocolate Zucchini Bread

Follows the guidelines of the Mediterranean and DASH diets

The perfect snack to satisfy your sweet tooth without compromising your healthy eating! This recipe . It incorporates a serving of healthy fats through avocado oil, a serving of healthy dairy through Greek yogurt, whole wheat, and a sneaky addition of vegetables: zucchini!

Ingredients

• 1 cup Whole Wheat Flour
• ½ cup Cocoa Powder
• ½ teaspoon Baking powder
• ¾ teaspoon Baking soda
• ¼ teaspoon Salt
• 1 cup Zucchini grated, packed
• ⅓ cup Avocado oil
• ¼ cup Greek Yogurt
• ½ cup Sugar granulated
• 2 Eggs large, room temperature
• 1 teaspoon Vanilla extract
• ¾ cup Chocolate chips

Instructions

1. Pre-heat the oven at 350°F. Grease a 4x8 inch loaf pan or line a parchment paper in the pan.
2. Take a large bowl and add the dry ingredients – whole wheat flour, cocoa powder, baking soda, baking powder and salt. Once you have mixed all the dry ingredients well, set them aside.
3. Take another large bowl and add the grated zucchini along with yogurt, oil, sugar, eggs, and vanilla extract. Mix all of them together.
4. Then fold the dry ingredients in to the wet ingredients with a spatula. Do not overmix.
5. At last, add those chocolate chips for that chocolaty goodness. Save some of the chocolate chips to add on top of the batter once you have poured it into the pan.
6. Pour the batter into the prepared baking pan. Spread the chocolate chips evenly over the batter.
7. Slide the pan into the oven and bake for up to 40-50 minutes or until done. Insert a toothpick to check whether the bread is done. If the toothpick comes out clean, take out the pan and let it cool for about 10 minutes.
8. Remove the zucchini bread from the pan and place it on the wire rack.
9. Slice and enjoy this healthy zucchini bread.

 Servings: 10 slices

 Prep Time: 10 mins

 Cook Time: 50 mins

Spaghetti with Balsamic Roasted Tomatoes

Follows the guidelines and recommendations of MIND, DASH and Mediterranean diets.

This quick meal makes great leftovers for an easy second meal or lunch. It includes whole grains, beans, and tomatoes, and is seasoned with fresh herbs rather than salt.

Ingredients:

• 5 cups (1.25 L) halved cherry tomatoes
• 2 cups (500 mL) cooked chickpeas (if using canned, be sure to thoroughly rinse) 
• 4 garlic cloves, smashed
• 3 tbsp (45 mL) canola oil
• 3 tbsp (45 mL) balsamic vinegar
• 1/4 tsp (1 mL) black pepper
• 1 box (13 oz/375 g) whole grain spaghetti
• 1/2 cup (125 mL) chopped fresh basil, plus more for garnish
• Optional garnish: 1/4 cup (60 mL) crumbled feta cheese or grated parmesan cheese

 Directions:

1. Preheat oven to 425°F (220°C). Line a rimmed 13 x 18 -inch (33 x 48 cm) baking sheet with aluminum foil or parchment paper. 
2. Place tomatoes, chickpeas, garlic, canola oil, balsamic vinegar, and black pepper in a large bowl. Gently toss. 
3. Place tomato mixture on prepared pan and roast for 15 minutes or until softened. 
4. Meanwhile, in a large pot of boiling water cook pasta according to package directions. Pasta should be tender but firm. Drain (do not rinse), reserving 1/2 cup (125 mL) of pasta water. 
5. Place pasta in a large bowl, adding in roasted tomato mixture (be sure to get all the pan juices), reserved pasta water, and fresh basil. Gently toss. 
6. Divide pasta into bowls and garnish with fresh basil leaves and cheese, if using. 

6 Servings

Prep 10 min / Cook 20 min 

*Recipe developed by the Heart and Stroke Foundation

Turkey Chili 

Follows the MIND diet. 

(MIND diet) Hybrid of Mediterranean and Dash diets, reduces the risk of cognitive decline and protects heart health 

Ingredients: 

• 1 pkg (500 g) lean ground turkey  
• 10 mL (2 tsp) canola oil  
• 1 onion, finely chopped  
• 1 green pepper, chopped  
• 4 cloves garlic, minced  
• 15 mL (1 tbsp) chili powder  
• 10 mL (2 tsp) dried oregano  
• 5 mL (1 tsp) ground cumin 
• 1 jalapeño pepper, seeded and minced  
• 1 can (796 mL/28 oz) diced tomatoes  
• 1 can (540 mL/19 oz) red kidney beans, drained and rinsed  
• 125 mL (1/2 cup) sodium reduced vegetable broth or water  
• 60 mL (1/4 cup) tomato paste  
• 2 bay leaves 

Directions: 

1. In a large saucepan, brown turkey, breaking up with spoon. Drain using a colander and set aside. Return the empty pot to medium heat. Add oil and cook onion, green pepper, garlic, chili powder, oregano and cumin for about 3 minutes or until softened.  

2. Stir in turkey and jalapeño pepper and cook, stirring for 1 minute.  

3. Add tomatoes, beans, broth, tomato paste and bay leaves. Bring to a boil; reduce heat, cover slightly and simmer, stirring occasionally for about 20 minutes or until thickened. Remove bay leaves before serving 

PREP TIME 10 min  

COOK TIME 30 min  

SERVINGS 8 

*Recipe developed by Emily Richards, P.H. Ec. for Health Canada and the Heart and Stroke Foundation.