February is Heart Month so treat you and your loved ones to some power houses of heart healthy nutrition.


Edamame Beans

These fresh soy beans are fibre rich, protein packed and are high in potassium


The creamy texture of ripe avocado is an excellent source of heart healthy unsaturated fat. Both this quality fat and the plant fibre help keep you feeling full between meals

Salba and Chia Seeds

These small seeds pack an omega 3 punch along with their fibre.  Add it to your cereal, yogurt or smoothie.

Greek Yogurt

With more than double the protein of regular yogurt, Greek yogurt provides hunger satisfaction at a fraction of the sodium of cottage cheese.  For those watching their blood pressure this is a great swap.


Top to bottom, beets are your heart’s desire!  The greens are packed with folate, the roots are rich in antioxidants, and both are fibre and potassium rich.


All five of these whole foods are naturally low in saturated fat and sodium – two important factors in keeping your heart healthy.

Surprize loved ones with a heart strewn salad.  For 2 salads, you’ll need:

  • 2-3 steamed or roasted beets sliced across the root
  • 2-3 cups of mixed greens
  • 1/2 cup of frozen edamame beans, shelled and thawed
  • 30-60 grams of soft goat cheese
  • 2-3 tablespoons of balsamic vinegar

Use a heart shaped cookie cutter to cut roasted beet slices into hearts.

Prepare two plates by arranging the mixed greens on a plates.

Layer the beets onto the mixed greens.

Sprinkle the salad with crumbled goat cheese and frozen, shelled edamame beans.

Drizzle with balsamic vinegar and enjoy!

Time-saving tip: look in the produce section of your local grocer for packaged pre-cooked beets

Share This