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HeartSmart

The Best of HeartSmart Cooking

Paperback
$25.95 US
7.49"W x 8.92"H x 1.24"D   | 33 oz | 12 per carton
On sale Feb 28, 2006 | 480 Pages | 9780679314127
From the IACP award–winning author of Bonnie Stern’s Essentials of Home Cooking comes the best of HeartSmart™ cooking, revised and updated with 75 brand-new recipes.

For more than a decade, the partnership of Bonnie Stern and the Heart and Stroke Foundation has been instrumental in changing the way Canadians cook. Bonnie’s phenomenally successful HeartSmart cookbooks have bridged the gap between healthy eating and delicious food.

This wonderful new compendium will be a must for every kitchen and features over 300 favourite recipes from the bestselling Simply HeartSmart Cooking, More HeartSmart Cooking and HeartSmart Cooking for Family and Friends, as well as 75 brand-new recipes to add to your HeartSmart repertoire. Many of the classic recipes have been fully updated to incorporate current food trends and new nutritional information. A satisfying breakfast of Lemon Ricotta Pancakes or an easy dinner of Korean Flank Steak, Sesame Spinach and Mixed Grain Pilaf reminds us that healthy eating does not have to mean sacrificing flavour or the enjoyment of food.

As always, comprehensive nutritional analysis is provided for every recipe. The book is filled with menu ideas for everything from simple weeknight meals to elegant entertaining, and also offers valuable information on how to stock the HeartSmart pantry.

HeartSmart is certain to become the cornerstone of your cookbook collection — the latest and best word on the pleasures of eating well.
Praise for Bonnie Stern:
"Bonnie Stern is one of the greatest food enthusiasts I know."
—Madhur Jaffrey

"I’ve always thought that Bonnie Stern ran one of the best cooking schools anywhere."
—Jacques Pépin

"Bonnie Stern has created some of Canada’s most innovative recipes.
Style at Home

"Bonnie Stern has travelled the globe and studied with the top authorities in her quest to recreate and adapt authentic recipes, making them accessible for the home cook."
—Nina Simonds
© Courtesy of the author

BONNIE STERN is the founder of the Bonnie Stern School of Cooking in Toronto, which she opened and operated from 1973 to 2011. She has studied and taught cooking around the world, hosted three national cooking shows, and for 17 years, wrote a weekly column for the National Post. She has conducted popular workshops for the James Beard Foundation in New York City and leads culinary tours to various delicious destinations. Bonnie is also the creator of a groundbreaking book club in which authors are invited to discuss their work during thematic dinners. She has authored 12 bestselling cookbooks, including Bonnie Stern's Essentials of Home Cooking, which won a coveted International Association of Culinary Professionals award. Bonnie is the recipient of many awards, including the Ontario Hostelry Institute's Gold Award, the Premier's Award, and, in 2021, Bonnie was inducted into the Taste Canada Hall of Fame.

View titles by Bonnie Stern
Asian Tuna or Swordfish Burgers
Many people want to eat more fish, but they want it to taste more like meat. Chopped tuna and swordfish make great fish burgers because of their firm, meaty texture.

Serve these in the bun with grilled red onion slices.

Makes 6 servings
2 tsp (10 mL) olive oil
3 green onions, chopped
1 tbsp (15 mL) finely chopped fresh ginger root
1 clove garlic, finely chopped
1 lb (500 g) boneless, skinless fresh tuna
2 egg whites, or 1 whole egg
1/2 cup (125 mL) fresh whole-wheat or regular breadcrumbs
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
2 tbsp (25 mL) hoisin sauce
1 tbsp (15 mL) soy sauce
1 tsp (15 mL) dark sesame oil
6 whole-wheat or regular sesame seed buns

1. Heat olive oil in a nonstick skillet on medium heat. Add green onions, ginger, garlic and cook gently for a few minutes, or until fragrant.

2. Cut fish into chunks and pat dry. Chop coarsely in a food processor. Add egg whites and breadcrumbs and chop until just combined. Blend in cooled garlic mixture, salt and pepper. Shape into 6 patties, about 1/2 inch thick.

3. To prepare glaze, in a small bowl combine hoisin sauce, soy sauce and sesame oil.

4. Grill burgers for a couple of minutes. Turn and brush with glaze. Turn and brush once more, cooking burgers for a total of about 3-4 minutes per side, or until cooked through but still juicy. Serve in buns. Serves six.

Per Serving: 326 calories, 25 g protein, 10 g fat (2 g saturates), 39 mg cholesterol, 32 g carbohydrate, 3 g fibre, 730 mg sodium, 462 mg potassium.
Excellent source of Vitamin A, Thiamin, Niacin, Vitamin B12
Good source of Riboflavin, Vitamin B6, Iron


Balsamic-Maple-Glazed Lamb Chops With Sweet Potatoes
This is a great way to use a less-expensive balsamic vinegar, as it becomes sweeter when it is reduced (save your better-quality vinegar for salads).

Makes 8 servings
1 tbsp (15 mL) olive oil
3 lbs(1.5 kg) sweet potatoes, peeled and thickly sliced
8 shallots, peeled and halved
1 tbsp (15 mL) chopped fresh rosemary
1 tsp (5 mL) salt, divided
1/4 tsp (1 mL) pepper
2 cups (500 mL) balsamic vinegar
3 tbsp (45 mL) maple syrup
1 tsp (5 mL) Dijon mustard
1-inch (2.5 cm) piece orange peel
16 thin lamb rib chops (about 2 1/2 to 3 oz/75 to 90 g each), trimmed

1. Brush large sheet of heavy-duty foil with oil. Arrange sweet potato slices, overlapping slightly, over centre of foil. Sprinkle sweet potatoes with shallots, rosemary, 1/2 tsp (2 mL) salt and pepper. Fold over foil and seal and place package in or on barbecue. Cook for about 35 minutes, turning package once or twice. (Package can also be baked in a 400 degrees F / 200 degrees C oven for about 35 minutes, or until tender.)

2. Meanwhile, in a saucepan, combine vinegar, maple syrup, mustard, orange peel and remaining 1/2 tsp (2 mL) salt. Bring to a boil, reduce heat and simmer uncovered for 10-15 minutes, or until mixture is syrupy. You should have about 1 cup glaze. Discard orange peel. Reserve 1/4 cup (50 mL) of glaze for garnish.

3. Pour 1/2 cup (125 mL) glaze over chops and rub in. Grill lamb for 2 minutes. Brush with 1/4 cup (50 mL) glaze, turn and cook for 2 minutes longer for medium-rare.

4. Drizzle plates with reserved glaze. Serve chops on a bed of sweet potatoes.

Per Serving: 257 calories, 14 g protein, 7 g fat (2 g saturates), 45 mg cholesterol, 35 g carbohydrate, 4 g fibre, 220 mg sodium, 514 mg potassium.
Excellent source of Vitamin A, Niacin, Vitamin B12
Good source of Vitamin C, Riboflavin, Vitamin B6


Lemon Ricotta Pancakes
The lemon flavour in these light and delicate pancakes is wonderful to wake up to. Dust the pancakes with a little extra sifted icing sugar before serving, if you wish.

Makes 6 servings (about 20 3-inch / 7.5 cm pancakes)
1 cup (250 mL) light ricotta cheese
3 egg yolks
1/2 cup (125 mL) all-purpose flour
1/4 cup (50 mL) granulated sugar
2 tsp (10 mL) grated lemon peel
Pinch ground nutmeg
1 tbsp (15 mL) soft non-hydrogenated margarine or unsalted butter, melted
4 egg whites
1/3 cup (75 mL) lemon juice
1/4 cup (50 mL) sifted icing sugar

1. In a large bowl, whisk together ricotta, egg yolks, flour, sugar, lemon peel, nutmeg and melted margarine.

2. In a separate bowl, beat egg whites until light and fluffy. Stir one-third of whites into ricotta batter. Gently fold in remaining whites.

3. Heat a large, lightly-oiled non-stick skillet on medium heat. Add batter to pan in large spoonfuls, flattening batter slightly with back of spoon. Cook for about 2 minutes per side, or until just cooked through.

4. In a saucepan, heat lemon juice and stir in icing sugar. Brush lightly over tops of cooked pancakes.

Per Serving: 194 calories, 10 g protein, 7 g fat (2 g saturates), 120 mg cholesterol, 24 g carbohydrate, trace fibre, 118 mg sodium, 120 mg potassium.
Good source of Riboflavin, Vitamin B12
Heart and Stroke Foundation of Canada Acknowledgements
Author Acknowledgements
Preface
Introduction
The Latest Word on Healthy Eating by Fran Berkoff, RD
About the Nutrient Analysis

Appetizers
Soups
Salads and salad dressings
Pastas
Meatless Main Courses
Fish and Seafood
Poultry
Meat
Vegetables and Side Dishes
Breakfasts and Brunches
Breads
Desserts
Index

About

From the IACP award–winning author of Bonnie Stern’s Essentials of Home Cooking comes the best of HeartSmart™ cooking, revised and updated with 75 brand-new recipes.

For more than a decade, the partnership of Bonnie Stern and the Heart and Stroke Foundation has been instrumental in changing the way Canadians cook. Bonnie’s phenomenally successful HeartSmart cookbooks have bridged the gap between healthy eating and delicious food.

This wonderful new compendium will be a must for every kitchen and features over 300 favourite recipes from the bestselling Simply HeartSmart Cooking, More HeartSmart Cooking and HeartSmart Cooking for Family and Friends, as well as 75 brand-new recipes to add to your HeartSmart repertoire. Many of the classic recipes have been fully updated to incorporate current food trends and new nutritional information. A satisfying breakfast of Lemon Ricotta Pancakes or an easy dinner of Korean Flank Steak, Sesame Spinach and Mixed Grain Pilaf reminds us that healthy eating does not have to mean sacrificing flavour or the enjoyment of food.

As always, comprehensive nutritional analysis is provided for every recipe. The book is filled with menu ideas for everything from simple weeknight meals to elegant entertaining, and also offers valuable information on how to stock the HeartSmart pantry.

HeartSmart is certain to become the cornerstone of your cookbook collection — the latest and best word on the pleasures of eating well.

Praise

Praise for Bonnie Stern:
"Bonnie Stern is one of the greatest food enthusiasts I know."
—Madhur Jaffrey

"I’ve always thought that Bonnie Stern ran one of the best cooking schools anywhere."
—Jacques Pépin

"Bonnie Stern has created some of Canada’s most innovative recipes.
Style at Home

"Bonnie Stern has travelled the globe and studied with the top authorities in her quest to recreate and adapt authentic recipes, making them accessible for the home cook."
—Nina Simonds

Author

© Courtesy of the author

BONNIE STERN is the founder of the Bonnie Stern School of Cooking in Toronto, which she opened and operated from 1973 to 2011. She has studied and taught cooking around the world, hosted three national cooking shows, and for 17 years, wrote a weekly column for the National Post. She has conducted popular workshops for the James Beard Foundation in New York City and leads culinary tours to various delicious destinations. Bonnie is also the creator of a groundbreaking book club in which authors are invited to discuss their work during thematic dinners. She has authored 12 bestselling cookbooks, including Bonnie Stern's Essentials of Home Cooking, which won a coveted International Association of Culinary Professionals award. Bonnie is the recipient of many awards, including the Ontario Hostelry Institute's Gold Award, the Premier's Award, and, in 2021, Bonnie was inducted into the Taste Canada Hall of Fame.

View titles by Bonnie Stern

Excerpt

Asian Tuna or Swordfish Burgers
Many people want to eat more fish, but they want it to taste more like meat. Chopped tuna and swordfish make great fish burgers because of their firm, meaty texture.

Serve these in the bun with grilled red onion slices.

Makes 6 servings
2 tsp (10 mL) olive oil
3 green onions, chopped
1 tbsp (15 mL) finely chopped fresh ginger root
1 clove garlic, finely chopped
1 lb (500 g) boneless, skinless fresh tuna
2 egg whites, or 1 whole egg
1/2 cup (125 mL) fresh whole-wheat or regular breadcrumbs
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
2 tbsp (25 mL) hoisin sauce
1 tbsp (15 mL) soy sauce
1 tsp (15 mL) dark sesame oil
6 whole-wheat or regular sesame seed buns

1. Heat olive oil in a nonstick skillet on medium heat. Add green onions, ginger, garlic and cook gently for a few minutes, or until fragrant.

2. Cut fish into chunks and pat dry. Chop coarsely in a food processor. Add egg whites and breadcrumbs and chop until just combined. Blend in cooled garlic mixture, salt and pepper. Shape into 6 patties, about 1/2 inch thick.

3. To prepare glaze, in a small bowl combine hoisin sauce, soy sauce and sesame oil.

4. Grill burgers for a couple of minutes. Turn and brush with glaze. Turn and brush once more, cooking burgers for a total of about 3-4 minutes per side, or until cooked through but still juicy. Serve in buns. Serves six.

Per Serving: 326 calories, 25 g protein, 10 g fat (2 g saturates), 39 mg cholesterol, 32 g carbohydrate, 3 g fibre, 730 mg sodium, 462 mg potassium.
Excellent source of Vitamin A, Thiamin, Niacin, Vitamin B12
Good source of Riboflavin, Vitamin B6, Iron


Balsamic-Maple-Glazed Lamb Chops With Sweet Potatoes
This is a great way to use a less-expensive balsamic vinegar, as it becomes sweeter when it is reduced (save your better-quality vinegar for salads).

Makes 8 servings
1 tbsp (15 mL) olive oil
3 lbs(1.5 kg) sweet potatoes, peeled and thickly sliced
8 shallots, peeled and halved
1 tbsp (15 mL) chopped fresh rosemary
1 tsp (5 mL) salt, divided
1/4 tsp (1 mL) pepper
2 cups (500 mL) balsamic vinegar
3 tbsp (45 mL) maple syrup
1 tsp (5 mL) Dijon mustard
1-inch (2.5 cm) piece orange peel
16 thin lamb rib chops (about 2 1/2 to 3 oz/75 to 90 g each), trimmed

1. Brush large sheet of heavy-duty foil with oil. Arrange sweet potato slices, overlapping slightly, over centre of foil. Sprinkle sweet potatoes with shallots, rosemary, 1/2 tsp (2 mL) salt and pepper. Fold over foil and seal and place package in or on barbecue. Cook for about 35 minutes, turning package once or twice. (Package can also be baked in a 400 degrees F / 200 degrees C oven for about 35 minutes, or until tender.)

2. Meanwhile, in a saucepan, combine vinegar, maple syrup, mustard, orange peel and remaining 1/2 tsp (2 mL) salt. Bring to a boil, reduce heat and simmer uncovered for 10-15 minutes, or until mixture is syrupy. You should have about 1 cup glaze. Discard orange peel. Reserve 1/4 cup (50 mL) of glaze for garnish.

3. Pour 1/2 cup (125 mL) glaze over chops and rub in. Grill lamb for 2 minutes. Brush with 1/4 cup (50 mL) glaze, turn and cook for 2 minutes longer for medium-rare.

4. Drizzle plates with reserved glaze. Serve chops on a bed of sweet potatoes.

Per Serving: 257 calories, 14 g protein, 7 g fat (2 g saturates), 45 mg cholesterol, 35 g carbohydrate, 4 g fibre, 220 mg sodium, 514 mg potassium.
Excellent source of Vitamin A, Niacin, Vitamin B12
Good source of Vitamin C, Riboflavin, Vitamin B6


Lemon Ricotta Pancakes
The lemon flavour in these light and delicate pancakes is wonderful to wake up to. Dust the pancakes with a little extra sifted icing sugar before serving, if you wish.

Makes 6 servings (about 20 3-inch / 7.5 cm pancakes)
1 cup (250 mL) light ricotta cheese
3 egg yolks
1/2 cup (125 mL) all-purpose flour
1/4 cup (50 mL) granulated sugar
2 tsp (10 mL) grated lemon peel
Pinch ground nutmeg
1 tbsp (15 mL) soft non-hydrogenated margarine or unsalted butter, melted
4 egg whites
1/3 cup (75 mL) lemon juice
1/4 cup (50 mL) sifted icing sugar

1. In a large bowl, whisk together ricotta, egg yolks, flour, sugar, lemon peel, nutmeg and melted margarine.

2. In a separate bowl, beat egg whites until light and fluffy. Stir one-third of whites into ricotta batter. Gently fold in remaining whites.

3. Heat a large, lightly-oiled non-stick skillet on medium heat. Add batter to pan in large spoonfuls, flattening batter slightly with back of spoon. Cook for about 2 minutes per side, or until just cooked through.

4. In a saucepan, heat lemon juice and stir in icing sugar. Brush lightly over tops of cooked pancakes.

Per Serving: 194 calories, 10 g protein, 7 g fat (2 g saturates), 120 mg cholesterol, 24 g carbohydrate, trace fibre, 118 mg sodium, 120 mg potassium.
Good source of Riboflavin, Vitamin B12

Table of Contents

Heart and Stroke Foundation of Canada Acknowledgements
Author Acknowledgements
Preface
Introduction
The Latest Word on Healthy Eating by Fran Berkoff, RD
About the Nutrient Analysis

Appetizers
Soups
Salads and salad dressings
Pastas
Meatless Main Courses
Fish and Seafood
Poultry
Meat
Vegetables and Side Dishes
Breakfasts and Brunches
Breads
Desserts
Index