Your heart, we've discussed it in  February of 2009 and again in February of 2010. We've discussed strokes, exercise and even the mathematical formula for the approximate shape of a heart ( (x2+y2-1)3-x2y3=0). We spoke of the importance of exercise, weight control and quitting smoking, but, this year I won't get so technical. This year, we are going to the kitchen and having a little fun cooking and grocery shopping with help from Simply HeartSmart Cooking from Canada's cooking guru, Bonnie Stern. 

Shopping can be a dangerous event, especially if we are starving, so never do it hungry and stay focused by using a list. The Heart and Stroke Foundation follows the Canada Food Guide as a healthy way of eating by showing you what foods are important and how many daily servings you require. The average adult needs 5-12 servings of grain products, 5-10 servings of fruit and veggies, 3.4 servings of dairy and 2-3 servings of meats and alternatives. 

Upon first glance at the amount of grains, one may think that it is a lot, but it's not. The complex carbs keep our engines running and, of course, the serving amounts are based upon your age, sex and activity level, see chart here . When choosing your grain products think whole grains, add flax to your baking, try new grains as a new alternate to rice (like quinoa) and think of your fiber intake. Fiber is so important and adults should try and get about 25-35g of it daily. Not only does it keep you regular but it may also help regulate blood sugar, reduce the risk of cancer and lower blood cholesterol.

When it comes to dairy, if you are over the age of 5, choose low fat or skim milk  to get the protein and calcium benefits without all the fats.

When choosing your meats and alternatives remember to look outside the meat cooler. Fish is an excellent choice and should be considered at least twice a week (like salmon or rainbow trout) but be aware of the mercury content in your fish . Including beans and other legumes in your diet packs a huge fiber and protein punch without all the animal fats. I made this recipe this weekend and it was so good! I had my patty with a salad without a bun and my son made a monster burger with his. We added the recipe to our home recipe book.

Falafel Veggie Burgers
makes 8 burgers
1-1L4 cups cooked chickpeas or 2- 540 ml (19oz ) cans (rinsed and drained)
1 284ml/10 oz can of mushrooms, drained and patted dried.
4 slices of bread moistened and squeesed dry
1 tsp baking powder
2 cloves garlic
1 small onion finely chopped
1 small carrot grated
1/2 cup chopped fresh parsley
1Tbsp ground cumin
1 tsp ground coriander
1 tsp hot red pepper sauce
1tsp salt
1 tsp pepper
Tahini sauce:
1/2 cup soft yogurt cheese or thick yogurt
2 TBSP Tahiti
1 Tbsp lemon juice
1 garlic clove
1/4 tsp hot red pepper
salt to taste
2 Tbsp chopped fresh mint
2 Tbsp chopped fresh cilantro
1. In food processor, combine chick peas, mushrooms, bread and baking soda until finely chopped but not quite a paste (chop in batches if necessary). Add garlic, carrot, onion, parsley, cumin, coriander, hot pepper sauce, salt and pepper. Mix lightly and shape mixture gently into 8 patties.
2. Bake burgers in single layer in preheated 350F/180C oven for 30 minutes. Or brush a large non-stick skillet with oil, heat and cook burgers on both sides until brown and crisp.
3. To make sauce, combine yogurt, tahini, lemon juice, garlic, hot pepper sauce and salt in food processor or blender. Blend in mint and cilantro. taste and adjust seasonings if required. Serve burgers with sauce.

What are your Heart Smart food habits? 

 photo credits : chapters-indigo, health's delight, buy canadian first, the heart and stroke foundation