Healthy Fats and how to Enjoy Them More Often
Finding the fats that are good for you is easy and delicious with these recipes.
Honey Calypso Fruit
Serves: 8
Ingredients
- 2 cup fresh blueberries (1 pint)
- 2 bananas, peeled and sliced
- 2 cup strawberries, hulled and halved (1 pint)
- 2 cup seedless grapes
- 2 nectarines, quartered
- ½ cup orange juice
- 2 tablespoons fresh lemon juice
- 1½ tablespoons honey
- ½ cup slivered almonds, toasted
-
Fresh mint
Directions
- Combine blueberries, bananas, strawberries, grapes and nectarines in a large bowl.
- Just before serving, mix together orange juice, lemon juice and honey.
- Pour juice mixture over fruit and toss to combine, and then spoon fruit into individual serving glasses.
- Serve with toasted almonds and fresh mint.
Source: Edith Liu, MD, Avera Medical Group Integrative Medicine, adapted it based on a HyVee.com recipe.
Crunchy Walnut Crusted Salmon Patties
Serves: 4
Ingredients
Salmon patties:
- 3 5-oz. cans skinless boneless salmon, drained well
- 1¼ cups plain panko breadcrumbs, divided*
- 1 tablespoon Italian seasoning
- 3 eggs
- ¼ cup fresh parsley, finely chopped
- ⅛ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 tablespoon extra-virgin olive oil
- ½ cup California walnuts, finely chopped
Vinaigrette:
- ¼ cup extra virgin olive oil
- 1 lemon juice and zest
- 1 teaspoon honey
- 1 teaspoon stone ground mustard
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
Directions
Salmon patties:
- In a medium sized mixing bowl, combine salmon, ¾ cup breadcrumbs, eggs, parsley, salt, pepper and garlic powder.
- Spread remaining breadcrumbs and finely chopped walnuts on a plate. Using a quarter-cup measure, scoop salmon mixture into your palm and form into patties.
- Press patties into breadcrumb and walnut mixture to coat on both sides. Repeat with all patties.
- Heat olive oil in a medium-sized skillet over medium heat. Pan-fry salmon patties for 4-5 minutes on each side until lightly browned and crispy, working in batches, if needed.
- Place cooked patties on a plate.
Vinaigrette:
- In a small bowl, whisk together olive oil, lemon juice and zest, honey, mustard, salt and pepper.
- Assembly:
- Divide greens, avocado, walnuts and lemon wedges among 4 salad plates. Top with salmon patties and drizzle with vinaigrette.
- Serving Note: Instead of a salad, these patties may be served atop a toasted whole-grain or whole wheat bun or bread with a smear of sour cream or stone ground mustard with avocado, lettuce and tomato – and a lemon wedge on the side.
Recipe Note: Instead of plain breadcrumbs plus Italian seasoning, you could use reduced or low-sodium seasoned panko crumbs.
Source: Edith Liu, MD, Avera Medical Group Integrative Medicine, adapted it based on a Walnut.org recipe.