Feed your heart

Breakfast- YOGHURT-ORANGE GRANOLA PARFAIT

Serves 4
Prep time: 5 minutes
Cook time: 0 minutes

2 cups plain low fat yoghurt
3 tablespoons of honey
1 cup of low fat granola
2 oranges, peeled and divided into segments

In a small bowl, combine yoghurt and honey. Put a scoop of the mixture at the bottom of a parfait glass. Follow with a scoop of granola and another scoop of yoghurt mixture. Top with orange segments and a sprinkle of granola and serve.

Lunch- FLAKED SALMON SALAD WITH BLACK BEANS

Serves 4
Prep time: 15 minutes
Cook time: 10-20 minutes

1 boneless salmon fillet
2 cups of broccoli florets
1 cup of cherry tomatoes
Salt and pepper to taste
4 cups torn assorted salad greens (trimmed, washed and dried)
1 bunch of fresh basil leaves
2 carrots, peeled and shaved into long strips
For the vinaigrette:
1 tablespoon of extra-virgin olive oil
1/4 cup bottled fat free vinaigrette
Juice of 1 large lemon (plus more to taste if necessary)
1 teaspoon Dijon mustard

Preheat oven and place salmon in a small roasting pan. Cook for 10-20 minutes, depending on the thickness of the fish (plan on 10 minutes per inch). Remove salmon from the oven and set aside. Once salmon cools, flake into bite-size piece with a fork.

Meanwhile, bring a 2-quart saucepan filled with water to a boil. Add broccoli and boil for 1 minute, or until broccoli turns bright green. Pour into a colander and rinse under cool running water. Shake to remove as much water as possible. And place the broccoli in a large bowl.

Make vinaigrette by whisking olive oil, fat free vinaigrette, lemon juice, and Dijon. Toss broccoli with the vinaigrette. Set aside. In another bowl, combine salmon, black beans, and cherry tomatoes. Season with salt and pepper if desired. Divide salad greens and basil on four plates. Top with broccoli and salmon mixture, garnish with shaved carrots and serve.

Supper- PORK TENDERLOIN WITH SPICED CHERRY COMPOTE

Serves 4
Prep time: 3 minutes
Cook time: 10 minutes

Pork tenderloin
1 tablespoon of chopped fresh rosemary
Salt and pepper to taste
Cooking spray

For the Compote:
1 cup of cold orange juice
1 teaspoon of cornstarch
1 cup of dried tart cherries
1 teaspoon of ground cayenne pepper

Preheat the oven. Sprinkle pork with rosemary, salt and pepper. Spray ovenproof skillet with cooking spray. Over a medium heat, sear the pork on all sides, for 2 minutes or until browned. Place the skillet in the oven.

Meanwhile in the food processor, pulse orange juice, cornstarch, half the cherries and cayenne pepper. Place the mixture in a large heavy saucepan and add remaining cherries.

Cook over a medium heat until the mixture boils and thickens, about 1 minute. Remove from pan heat and let cool in pan. Roast pork about 10 minutes. Let sit 5-10 minutes, and then slice into medallions. Divide onto four plates. Spoon sauce over pork and serve.