Heart Healthy Plate

21/03/2022

Have you tried following a plant-centric diet?

Eating a plant-centric diet means taking the focus off of meat as the main component of your diet and instead making plant foods the stars!

If your goal is to eat more vegetables and reduce your intake of meats and animal products, but can’t see yourself cutting out animal foods completely then this type of eating could be a great fit!

On my latest blog post (link in bio) I break down how to build a heart healthy pantry so you can get more of these foods

The Mediterranean Diet is actually very plant-centric, and limits red meats, poultry, eggs and dairy, while boosting fish and plant proteins. It’s also been shown to be one of the best diets for our heart health.

A plant-centric diet can be accomplished by a simple change in mindset. Here’s how:

1. Start to plan your meals around the veggies you are going to make instead of the meat component of your meal

2. Use the heart healthy plate to guide your proportions on your plate: start by filling 1/2 of your plate with vegetables, then 1/4 with a grain or starch. That means that 3/4 of your plate is filled with plant foods already! Fill the last 1/4 with a protein (could be fish, chicken, lean cuts of meat, or plant proteins!).

3. Make Monday’s into and start the week off with a vegetarian meal

4. Explore vegetarian and vegan recipes online and experiment with using beans, chickpeas, lentils, tofu, tempeh and edamame as your proteins.

5. If you are someone who struggles getting in enough vegetables then try to experiment with cooking your veggies using different methods. Try roasting, boiling, sautéing and air frying and see which texture and flavour appeals most you! I personally hate boiled sweet potatoes, but absolutely love them oven roasted or in a soup, chili or stew!

Which of these 5 tips appeal most to you? Did I miss any?

22/02/2022

These are 3 signs of a heart healthy diet you need to pay attention to! Swipe to learn more.


💩 Regular poops! Constipation can be a sign of not eating enough fibre, so pay attention to those washroom habits!


⚡️💪 Good energy and hunger levels. Constantly feeling hungry and tired? Take a look at the types of carbs you’re eating with your meals. Try to choose lower glycemic index carbs more often to stabilize blood sugar levels, increase satiety, and avoid that energy crash.


⏰ Eat at regular intervals. Skipping meals usually leads to overeating and bingeing on foods that often aren’t optimal for our heart health. Plus it’s not fun being hangry all day!


Tag a friend who needs to hear this, and drop a ❤️ in the comments if you struggle with any of these!

15/05/2021

This is the most comprehensive grocery guide for heart healthy eating! I break down all the pantry, freezer, and fridge items that are key for heart health and why you need them in your diet.

The Ultimate Heart Healthy Grocery Guide For Beginners May 15, 2021 May 15, 2021 / Meal Planning By Samantha Chabior, RD DISCLAIMER: Links included in this post might be affiliate links. If you make a purchase with the links provided, Heart Healthy Plate may receive a small commission at no addition...

15/04/2021

Swipe ➡️ for 6 easy ways to cut down on red meat in your diet! The sandwich tip is my fave! 🙌

On the heart healthy plate I share plant forward recipes to help you cut down on red meat like my Super Meaty Ground Tofu Chili recipe which is completely plant based 🌱

Many heart healthy diet patterns emphasize limiting red meats and processed meats like beef, pork, lamb, & deli meats in place of poultry, fish & seafood, and plant proteins.

You don’t need to go completely vegan to get the health benefits of adding more plant foods and lean proteins to your diet. Just start with one of these swaps!

A common challenge my clients express is cutting back on convenient deli meats at lunch, so swap number 2 on this list is a common one I recommend to still have the convenience without the extra sodium and saturated fat of deli meats!

Which of these swaps do you want to try out?

12/03/2021

If you struggle with using less salt to flavour foods then you NEED to read this article - total game changer!

I share my top ways to use herbs and spices, aromatics, acids, nutritional yeast and aminos to add maximum flavour without the sodium.

Best Ways to Add Flavour Without Using Salt March 4, 2021 March 4, 2021 / Diet Tips By Samantha Chabior, RD Is salt the main way you add flavour to your food? If you’re not used to cooking without salt then being told to follow a no salt diet may sound like you’re being condemned to a boring, ta...

18/02/2021

This is the simplest Greek Yogurt Ranch Dressing recipe. No food processor required, simply mix all ingredients together in a bowl and you've got the perfect veggie dip, salad dressing, or spread for wraps and sandwiches!

INGREDIENTS
½ cup Greek yogurt plain 0% milk fat
¼ tsp dried parsley
½ tsp onion powder
½ tsp garlic powder
1 tsp fresh dill chopped
Pepper to taste
¼ tsp white wine vinegar
½ - 1 tsp lemon juice
¼ tsp dijon mustard

https://hearthealthyplate.com/simple-low-fat-greek-yogurt-ranch-dressing/

11/02/2021

Ultimate Sweet & Crunchy Cinnamon Popcorn Recipe!
This super simple recipe tastes like an indulgent treat, but is actually low in saturated fat and has minimal added sugars! Save this recipe for later!

INGREDIENTS
½ cup Popcorn kernels
⅛ cup Olive oil or canola oil
1-2 Tbsp Honey
⅛ tsp Salt
¼ tsp Vanilla extract
1 tsp Cinnamon

Head to the heart healthy plate for full step by step instructions: https://hearthealthyplate.com/ultimate-sweet-crunchy-cinnamon-popcorn/

04/02/2021

Want to cut down on sodium in your diet? In my latest article I share the Salty Six - the top six foods that contribute to the most hidden sodium in your diet! PLUS simple low sodium swaps to help you easily cut down salt without even trying.



https://hearthealthyplate.com/how-to-cut-your-salt-intake-in-half-with-these-simple-food-swaps/

10/01/2021

Hate cooking? Here are 10 ways to make healthy meals using frozen, canned or pre-made ingredients. Save time on your meal prep this week with tip number 10!

10 Lazy Ways To Make Healthy Meals Using Pre-Made, Frozen & Canned Foods January 10, 2021 January 10, 2021 / Diet Tips, Meal Planning By Samantha Chabior, RD As a Registered Dietitian I’m often telling clients to cook more often at home using whole, unprocessed foods. But what if you hate cooking?...

04/01/2021

This Artichoke & Feta Mediterranean Couscous Salad is the ultimate easy weeknight recipe that you can whip up in under 30 minutes. A perfect way to start the new year off right!

Easy Artichoke & Feta Mediterranean Couscous Salad January 4, 2021 January 4, 2021 / Recipes Jump to Recipe Print Recipe By Samantha Chabior, RD Can you believe that 2021 is finally here? I’m not going to lie, I won’t miss 2020. This has been a stressful year for so many people between dealing w...

17/12/2020

The holidays are just around the corner, and although things will look a little different this year, we can find some comfort and cheer in classic holiday recipes. Today I shared my egg-free, Super Creamy Healthier Eggnog recipe on the Heart Healthy Plate blog. It's the perfect healthier twist on a holiday classic. Head to the HHP blog to grab the full recipe!



https://hearthealthyplate.com/super-creamy-healthier-holiday-eggnog-egg-free/

16/12/2020

Well, there's no denying that winter is here! If you're looking for a delicious and simple recipe to warm you up, then this Mediterranean Bean and Kale Soup will definitely do the trick! Head to the Heart Healthy Plate blog to grab the full recipe.

Simple Mediterranean Bean And Kale Soup Recipe December 14, 2020 December 14, 2020 / Recipes Jump to Recipe Print Recipe By Samantha Chabior, RD I love one pot dinners, especially ones that are as delicious as this Mediterranean mixed bean soup with kale!This is such a versatile dinner recipe and ca...