Heart Healthy Summer Recipes

Deliciously Healthy BBQ Recipes for Summer

Looking to keep your summer meals both tasty and heart-healthy? You’re in the right place. These easy, barbecue-friendly recipes prove that you don’t have to sacrifice flavour for nutrition. Whether you're hosting a backyard cookout or packing a picnic, these wholesome dishes are designed to satisfy—without the excess salt, fat or sugar.

Here’s what’s on the menu:

• Quick Chicken Salad on a Bun – A fresh, no-fuss way to use up leftover chicken
• Bison Sliders – Lean, protein-rich, and full of flavour
• Orzo Salad – Fibre-packed with colourful veggies and beans
• Barbecue Corn with Lime – Bold flavour without butter or salt
• Cucumber Water – A refreshing, sugar-free hydration boost

Simple, delicious, and good for your heart—perfect for your next summer gathering!

For additional health eating resources and recipes, click here. 

This quick and easy sandwich will help you use up an y leftover chicken beast and fresh vegetables in your fridge. Add a glass of milk and a piece of fruit to make a quick, healthy and complete meal!

Ingredients: 

2 Whole wheat hot dog buns

2 Lettuce leaves

½ cup Chicken breast, diced

¼ Red pepper, diced

4 Celery stalks, diced

2 Tbsp Plain 1% yogurt

1 Green onion, chopped

¼ tsp Paprika

¼ tsp Dill weed, dried

1 tsp Balsamic vinegar

Directions: 

1. Cut open hot dog buns and place lettuce on buns.
2. Toss together chicken breast, red pepper, celery, yogurt, green onion, paprika, dill weed, and balsamic vinegar in a bowl.
3. Divide chicken salad between buns.
4. Wrap in plastic film or parchment paper and refrigerate until ready to serve. 

Makes 2 servings 

Source: developed by Terry B. for Apple magazine

View nutrition information here: Quick Chicken Salad on a Bun

Canada’s Food Guide suggests choosing lean meats and alternatives, like bison. This recipe also uses whole wheat pita bread, which can increase your fibre intake. 

Ingredients: 

1 lb ground bison

1 cup mushrooms, finely minced

1/3 cup sun-dried tomatoes, chopped (drained if in oil)

2 cloves fresh garlic, chopped

2 tsp freshly toasted cumin seed or 1 tbsp cumin powder

2 tsp fresh rosemary, finely chopped

½ tsp freshly ground pepper

1 tsp extra virgin olive oil

10 whole wheat mini pita bread

10 lettuce leaves

2 medium ripe tomatoes, sliced

2 tbsp Dijon mustard

Directions: 

1. Combine bison, mushrooms, tomatoes, garlic, cumin, rosemary, and pepper in a bowl and mix well but gently until combined (avoid overworking as this makes burgers tough)
2. Divide into 10 portions and form patties.
3. To cook on stovetop, warm heavy-bottomed skillet (preferably cast iron) over medium heat. Add olive oil. 30 second later add patties and cook for 3 minutes before flipping.
4. Cover and continue cooking until browned, juices run clear and internal temperature reaches 160F (70C), about three minutes more. 

To cook on barbecue, heat grill for 12-15 minutes and brush on olive oil. Grill burgers until cooked through and juice runs clear (3-4 minutes per side). Internal temperature should reach 160F (70C) Serve on mini whole wheat pita bread with lettuce, tomatoes and Dijon mustard. 

Makes 5 servings

Source: Developed by Terry B. for Apple magazine 

Get the nutritional information here: Bison Sliders

This quick and simple recipe helps you meet your fibre requirement by using beans, vegetables and whole grains, like whole wheat pasta. Including fibre in your diet may help you maintain your weight and reduce your risk of chronic diseases. 

Ingredients: 

For the salad

2 cups whole grain orzo pasta or any kind of small whole grain pasta

1 cup frozen green peas

1-14 ounce can corn, drained and rinsed

4 medium tomatoes, diced

2 Tbsp red onion, diced

1-19 ounce can black beans, drained and rinsed

For the dressing

¼ cup lemon juice

¼ cup canola oil

2 cloves fresh garlic, minced or ½ tsp garlic powder

1 tsp oregano, dried

2 tsp parsley, dried

Directions: 

1. Cook pasta according to package directions.
2. Drain pasta. Add frozen peas, mix well and set aside.
3. Add corn, tomatoes, onion and beans to pasta
4. In a small bowl, mix lemon juice, oil, garlic, oregano and parsley.
5. Add dressing to pasta and toss gently.
6. Serve salad cold as a side dish or light meal. 

Makes 8 servings 

Get the nutritional information here: Orzo Salad

Corn is a tasty summertime vegetable. Using lime and chili powder instead of butter and salt makes this recipe lower in fat and sodium. Serve with a fresh salad and barbecued chicken or beef. 

Ingredients: 

4 cobs corn, fresh with husks and silk

2 limes juiced, fresh

1 tsp chili powder

Directions:

1. Fill a sink or roasting pan with cold water. Put corn into water and soak for one hour. Don’t peel back husks or remove silk.
2. Heat barbecue grill to medium temperature. Remove corn from water. Place on grill for 8-10 minutes, turning once or twice. Remove from heat and let cool slightly.
3. Cut limes in half. Set aside.
4. Wearing rubber gloves, peel back corn husks and twist to make a “handle.” Remove silk.
5. Squeeze the juice from half a lime over each cob and sprinkle with chili powder. Serve immediately. 

Makes 4 servings

Note: You can also use 1-2 Tbsp of lime juice on each cob instead of the juice from fresh limes. 
Source: Terry B for Apple magazine 

Get the nutritional information here: Barbeque Corn with Lime

If you have heard someone say, “I don’t like the taste of water,” this is a healthy way to add flavour without adding extra sugar or syrups. Water is a healthy beverage. Choose water to drink at meals. 

Ingredients: 

12 cups cold water

½ medium English cucumber, sliced in rounds or slivers

Directions: 

1. Add sliced cucumbers to water and let stand for 15-20 minutes.
2. Serve cold or at room temperature. 

Makes about 12 glasses

Source: developed by Terry B for Apple E-Parenting newsletter, Alberta Health Services. 

Get the nutrition information here: Cucumber Water