Dr. Whitney from Bryan Heart and I are busy working on the night’s meal. We received great comments from class participants and empty plates! Recipes follow.
Massaged Kale Salad
Serves 8
All You Need:
2 bunches kale (Produce)
½ cup freshly grated Parmesan cheese (Dairy)
1/3 cup extra virgin olive oil (Aisle 4)
¼ cup Hy-Vee lemon juice (Aisle 7)
3 large cloves garlic, minced (Produce)
1 tablespoon soy sauce or Dijon mustard (Aisle 3)
½ teaspoon ground pepper (Aisle 5)
¼ teaspoon Salt for Life ™ (Aisle 5)
All You Do:
1. Strip leaves from the kale stems; discard stems. Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. Add Parmesan cheese, oil, lemon juice, garlic, soy sauce, pepper and Salt for Life™
2. With clean hands, firmly massage and crush the greens to work in the flavors. Stop when volume is reduced by half. The greens will look a little darker and shiny.
Nutrition Facts
170 calories, 12 g fat (2.5g saturated fat, 9 g monunsaturated), 5 mg cholesterol, 310 mg. sodium, 11 g carbohydrates, 7 grams protein, 230 % DV Vitamin A, 230 % DV Vitamin C, 25% Calcium, 10% DV Iron. Source: Hy-Vee
Watermelon Herb Salad
Serves: 8
All You Need:
½ watermelon (Produce)
2 cups chopped assorted tomatoes (Produce)
1 cup diced cucumber (Produce)
1 avocado, diced (Produce)
½ cup chopped fresh basil (Produce)
½ cup chopped fresh mint (Produce)
½ cup chopped fresh chives (Produce)
¼ cup fresh lime juice (Produce)
¼ cup olive oil (Aisle 4)
Salt for Life™ and pepper, to taste (Aisle 5)
All You Do:
1. Remove skin from watermelon and dice the flesh. Place into large bowl, along with other vegetables and herbs.
2. In mesauring cup, stir together lime juice, oil, Salt for Life™ and pepper.
3. Pour dressing over salad, toss well and serve.
Nutrition Facts: (per serving)
Nutrition Facts
200 calories, 11 g fat (1.5g saturated fat, 7 g monunsaturated), 0 mg cholesterol, 10 mg. sodium 26 g carbohydrates, 3grams protein, 45 % DV Vitamin A, 60 % DV Vitamin C, 4% DV Calcium, 6% DV Iron.
Source: Allergic Living September 2012.
Classic Salmon Burger
Serves: 5 (3-oz. burgers)
All You Need:
1 lb sockeye salmon (Meat)
2 tablespoons + 2 teaspoons Hellmann’s mayonnaise (Aisle 3)
3 tablespoons finely chopped scallions (Produce)
6 ½ tablespoons Hy-Vee dried potato flakes (Aisle 5)
1 tablespoon Hy-Vee lemon juice (Aisle 7)
1 tablespoon Hy-Vee Dijon mustard (Aisle 3)
1 teaspoon Salt for Life™ (Aisle 5)
1 teaspoon Citrus Grille Seasoning
1/3 teaspoon ground black pepper (Aisle 5)
Pinch of Tone’s cayenne pepper (Aisle 5)
All You Do:
1. Mince salmon. Mix salmon with remaining ingredients until well blended. Form mixture into 5 patties, shaping into about ½-inch-thick patty. Cover and chill (at least ½ hour to allow patties to set) until ready to grill.
2. Grill
a. Preheat grill to medium heat. Lightly coat both sides of burgers with cooking spray. Place patties on grill rack and grill 2-4 minutes. Carefully turn patties and grill for an additional minute (or until desired degree of doneness).
b. Enjoy plain or with bun.
3. Stovetop
a. To cook on stovetop, heat the olive oil in a grill pan over medium heat. Once oil is hot, cook patties 4 minutes per side, or until nicely browned.
Nutrition Facts: (per serving)
260 calories, 18 g fat (3.5 g saturated), 55 mg cholesterol, 280 mg sodium, 4 g carbohydrates, 19 g protein,2% DV Vitamin A, 10% DV Vitamin C, 2% DV Calcium and Iron. Source: Chef Kim from Hy-Vee.
* To Lower the Fat: Use a Light Hellmann’s Mayo or plain, non-fat Greek yogurt
Cucumber Dip
Serves 8
All you need:
2 cups non-fat, plain Hy-Vee Greek yogurt (Dairy)
1 medium cucumber, seeded, peeled and chopped (Produce)
1/4 cup sliced green onions (Produce)
2 tablespoons lemon juice (Aisle 7)
2 teaspoons dill weed (Aisle 5) Or Gourmet Gardens
1/8 tsp freshly ground pepper (Aisle 5)
All you do:
1. Place yogurt in a medium bowl. Stir in cucumber, green onions, lemon juice, dill and pepper. Cover and chill until ready to serve. Serve with fish, raw vegetables and/or pita bread wedges, if desired. Optional: if using regular nonfat plain yogurt, strain overnight for a thicker consistency.
Nutrition facts per serving:
45 calories, 4 g carbohydrate, 7 g protein,0 g fat, 0g saturated fat, 1g fiber, 5mg cholesterol, 25 mg sodium. 8% DV Vitamin C and Calcium. 2% DV Vitamin A and Iron. Source: Try-Foods International
Caramel Dip
Serves 16
All You Need:
1 (6 ounces) container light firm silken tofu (Produce)
¼ teaspoon Salt for Life™ (Aisle 5)
1 ½ teaspoons lemon juice (Aisle 7)
½ cup brown sugar (Aisle 7)
½ cup Delecta (Aisle 7) or 1/4 teaspoon NuNaturals NuStevia
Simply Syrup (HealthMarket)
All You Do:
• Mix all ingredients in a blender until smooth. Refrigerate. Serve with Honeycrisp apples.
Dip will get thick as it sits in refrigerator.
Nutrition Facts per serving:
30 calories, 0 g fat (0 saturated fat), 1 g protein, 8 g carbohydrates, 20 mg sodium, 0 mg cholesterol. Adapted from the Nebraska Soybean Board.
Eat Right and Bright 