RECIPES
Eat Healthy Food. H E A LTH Y CH OI CES = HAPPY C HOIC ES.
An unhealthy diet that is high in trans fats, sugar and processed foods impacts our mental health as well as our physical health. By choosing healthy foods you can have a lesser chance of being affected by diseases and enjoy life with a healthy mind and body that work better. Give these healthy and delicious recipes a try.
Salmon Burgers A healthy and delicious alternative to basic beef burgers. IN GR ED IEN TS Patties
• 1 14.75 oz. can of salmon, drained or about 1 lb. of cooked salmon filet, chopped and flaked • ¼ cup green onion • ½ cup diced red pepper • 1 tsp. lime zest • 2 Tbsp. fresh lime juice
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2 tsp. Dijon mustard ½ cup plain Greek yogurt ½ cup panko breadcrumbs ¼ tsp. salt ¼ tsp. pepper 1 egg, lightly beaten 1 Tbsp. vegetable oil
Creamy Yogurt Sauce
• ½ cup Greek yogurt • 3 Tbsp. minced cucumber
• 1 tsp. fresh chopped dill • Pinch of salt
• 4 whole wheat or rustic buns Garnish: lettuce, tomato slices, red onion, cucumber slices D IR EC TIO N S
1. Make yogurt sauce by mixing together all ingredients. Store in refrigerator until ready to serve. 2. Combine all ingredients for the patties, except the vegetable oil, in a large bowl and mix until all ingredients are well combined and pasty. 3. Form mixture into 4 patties, each about ½ inch thick. 4. Heat vegetable oil in a large skillet over medium heat. Cook patties in skillet, 3 - 4 minutes on each side. Careful not to overcook! 5. Serve immediately with yogurt sauce on garnished buns.
Sweet & Spicy Salmon Tacos ING RE DI E N TS
• 1 16 oz. pkge. coleslaw or broccoli-slaw mix • ½ cup chopped tomatoes • 1 ripe avocado, pitted and mashed • 1 Tbsp. red onion, chopped • ½ cup nonfat plain Greek yogurt • ¼ cup mayonnaise • ¼ cup fresh lime juice
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¼ cup fresh cilantro leaves ¼ tsp. garlic powder ½ tsp. salt ½ tsp. pepper 2 Tbsp. Mexican seasoning, divided (Taco seasoning will also do) • 1 lb. salmon filet • 2 Tbsp. olive oil • 8 taco shells
D IRECT I ON S
1. Combine the mashed avocado, red onion, Greek yogurt, mayo, lime juice, cilantro, garlic powder, salt, pepper and 1 Tbsp. of the Mexican seasoning in a large bowl and mix well. 2. Add in the slaw and tomatoes, mixing gently until slaw is evenly coated. Cover the bowl and chill until ready to serve. 3. Sprinkle salmon with remaining 1 Tbsp. of seasoning. 4. Heat olive oil in a large skillet over medium-high heat. Add salmon filet; cook 4-5 minutes on each side. When completely cooked, break fish into small pieces. 5. Fill tacos with slaw mixture and salmon. Spritz with lime. Serve immediately.
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THE LIST MAGAZINE 917.559.7821
To grill patties:
Chill patties for at least 30 minutes prior to grilling so they hold together. Brush grill generously with oil so patties don’t stick. Heat grill to 450 degrees. Cook patties undisturbed under covered grill for 3 minutes; flip and cook an additional 3 minutes on other side.
