Healthy Favorites

Eat Healthy Food.

HEALTHY CHOICES = HAPPY CHOICES.

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.

Sweet & Spicy Salmon Tacos

INGREDIENTS

• 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 • 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

DIRECTIONS

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.

Salmon Burgers

A healthy and delicious alternative to basic beef burgers.

INGREDIENTS 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 • 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

DIRECTIONS

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.

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.

Sicilian Eggplant Caponata By Ellen Fava

You'll love the combination of savory, sweet & sour flavors in this creamy eggplant caponata recipe. Serve as an appetizer atop crostini or slices of crusty Italian bread, as a meatless main course, or next to chicken or fish as a side dish. A great make-ahead dish, it is best served at room temperature.

Lentil Soup

Lentil soup is as delicious as it is healthy! Lentils are nutritious, rich in minerals, low in fat, and high in protein and fibre. They are a terrific meat-alternative and vegetarian source of protein.

INGREDIENTS

• ¼ cup extra virgin olive oil • 1 medium onion, finely diced • 2 carrots, finely diced • 2 stalks celery, finely diced • 3 - 4 cloves garlic, minced • ½ cup white wine • 14 oz. canned crushed tomatoes • 2 cups lentils (brown or green) picked over and rinsed • 8 cups vegetable or chicken stock, low sodium • 1 bay leaf • ½ tsp. dried thyme • 4 - 5 leaves fresh basil • ½ tsp. red pepper flakes (optional) • Salt & pepper to taste • Extra olive oil for drizzling • 2 Tbsp. parsley for garnish • 2 Tbsp. grated cheese for topping (optional)

DIRECTIONS

1. Heat olive oil in a large pot over medium-high heat. 2.Lower the heat to medium, add the onion, carrots, and celery.

Saute for about 10 minutes until soft. 3.Add the garlic and saute for a 1 – 2 minutes. 4.Increase heat to medium-high, add white wine and cook for an additional minute or so. 5.Add the tomatoes, lentils, stock, bay leaf, dried thyme, basil leaves, red pepper flakes and salt and pepper to taste. 6.Bring to a boil, then cover and turn heat down to low and simmer for approximately 30 - 40 minutes or until lentils are soft. Adjust the consistency of the soup by adding water. 7. Remove bay leaf and taste and adjust seasonings. 8.Blend soup with an immersion or hand blender for just a few seconds to gently puree the soup. 9.Garnish with a drizzle of olive oil, chopped parsley and cheese.

Serve with warm rustic bread.

INGREDIENTS

• 1 large eggplant - (I prefer not to peel the eggplant, but you can peel it if you prefer) • 2/3 cup olive oil • 1 medium sized onion, chopped • 1 large celery stalk, chopped • 1 sweet red pepper, diced • 3/4 cup crushed tomatoes • 1/2 cup mixed olives, chopped (Kalamata and green) • 2 Tbsp. capers • 3 Tbsp. red wine vinegar • 1/2 Tbsp. honey or 2 Tbsp. white sugar • salt & pepper to taste

DIRECTIONS

1. Rinse eggplant and cut into 1/2-inch cubes. 2.Heat 1/2 of the olive oil in a large frying pan; add eggplant and cook over moderate heat until eggplant softens and turns golden. When done, remove eggplant from pan and set aside. 3.Add remaining olive oil to pan with the onion. Saute onion for about 4 - 5 minutes until it softens. 4.Add celery and red pepper and continue to cook until soft. 5.Stir in olives and capers. Add the crushed tomato, red wine vinegar and honey. Season with salt and pepper to taste. 6.Cook over moderate heat for approximately 8 minutes, until it starts to bubble. 7. Return eggplant to pan and mix to combine. Continue to cook for another 3-4 minutes then remove from heat. Serve immediately or, when caponata has cooled, place in glass jars and refrigerate.

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