Top 10 Ingredients for Recession-Proof, Healthy Cooking

    Celebrate Heart Month by Shopping Smart for Your Heart

    WINNIPEG, Feb. 4 /CNW/ - Now is a good time to stock your kitchen with
ingredients that will help you weather tough economic times and stick with
healthy New Year resolutions. The following heart-smart ingredients are all
less than $1 per serving, free of artificial trans fat and relatively low in
saturated fat, while offering important nutrients. They are also widely
available. Combine several of these ingredients to get a range of nutritious
and delicious meals.
    "Cooking at home is one of best ways to save money and ensure healthy
choices," says Mairlyn Smith, professional home economist and co-author of the
award-winning book Ultimate Foods for Ultimate Health. "I use the following
ingredients to make simple, delicious meals for my family."

    1. Pour Your Heart into Canola Oil
    Canola oil is the perfect base for any dish. It's free of trans fat and
has the least saturated fat and the most omega-3 fatty acids (ALA) of all
common cooking oils. Canola oil may help reduce the risk of heart disease,
according to a health claim(1) by Health Canada.

    2. Pulse for Health
    Pulse crops, such as lentils and dry beans (e.g., black and red kidney
beans), contain nutrients found in both vegetable and meat food groups,
including significant protein, fiber, folate, iron and other minerals. Lentils
and dry beans are naturally low in fat, calories, sodium and sugar and

    3. Best Cluck for Your Buck
    Both the chicken and the egg come first regarding nutrition. A skinless
chicken breast has roughly 24 grams of complete protein and less than 1 gram
of saturated fat. One egg has 13 essential nutrients, including protein (6 g),
folate, choline, iron and zinc, for only 70 calories.

    4. Save Moo-lah on Lean Proteins
    Extra lean ground beef has only 2.4 grams of saturated fat and is high in
protein, zinc, B vitamins, iron, selenium and phosphorus. Low-fat cottage
cheese is a great source of protein and calcium.

    5. Go Fish
    Not only high in protein and B vitamins, canned salmon is an excellent
source of heart-smart omega-3 fatty acids (EPA and DHA). Salmon also offers a
range of minerals, such as selenium and phosphorus.

    6. Think Green
    Green vegetables like spinach, broccoli and green beans are free of
saturated fat and cholesterol and good sources of fiber and antioxidants like
vitamin C. Broccoli is also high in folate and a good source of potassium.
Spinach is high in vitamin A, iron and folate and a good source of magnesium.

    7. Choose ABC Fruits
    Apples, bananas and citrus fruits are fat-, cholesterol- and sodium-free.
Apples are particularly high in fiber. Bananas are a good source of vitamin C,
potassium and fiber. Citrus fruits are high in vitamin C; oranges are also a
good source of fiber and pink/red grapefruit is high in vitamin A.

    8. Go with the Whole Grain
    Whole grains are among the best sources of dietary fiber, which may help
reduce the risk of heart disease. They also have some valuable antioxidants
not found in fruits and vegetables as well as B vitamins, vitamin E, iron and
magnesium. Choose whole grain breads and pasta, oats and brown rice.

    9. Enjoy a Taste of the Sun
    Raisins are a good source of antioxidants, potassium, iron and fiber.
They are fat- and cholesterol- free and naturally low in sodium.

    10. Get in Touch with Your Roots
    Underground vegetables like carrots and potatoes are fat- and
cholesterol-free and low in sodium. Carrots are an excellent source of vitamin
A and good source of vitamin C with few calories. Potatoes are high in vitamin
C and a good source of potassium. Sweet potatoes are high in beta carotene and

    "This is a great combination of wholesome foods that provide essential
nutrients and good quality protein," adds Smith. "Canola oil complements all
of these foods to make a range of heart- and budget-friendly meals, such as
warm salmon pasta salad and chicken thighs with apples."
    For recipes using these ingredients, including prices per serving and
nutrient analysis, go to

    (1) A healthy diet low in saturated and trans fats may reduce the risk of
heart disease. Canola oil is low in saturated and trans fats.

    CanolaInfo is the information source for consumers, health professionals,
chefs, media, educators - everyone who wants to know more about the world's
healthiest oil - canola. The CanolaInfo team is supported by North America's
canola growers, crop input suppliers, exporters, processors, food
manufacturers and governments.

For further information:

For further information: Debbie Belanger, Tel: (204) 982-2111, E-mail:

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