Healthy sweet potato salmon cakes that take just 15 minutes to make! They’re flavorful, crispy on the outside, and perfectly moist thanks to the sweet potato. Serve with your favorite salad, veggies, and grains.
Ingredients
1/2 cup cooked quinoa I used red for this recipe because I liked the color
1 medium sweet potato boiled and mashed
1 6 oz can wild salmon (skinless and boneless if possible)
2 large eggs
4 green onions minced
2 tablespoons gluten-free cornmeal
Salt & pepper to taste
Oil for cooking
Instructions
Add all the ingredients in a large mixing bowl and mix with a wooden spoon (or your hands!) until everything is combined and a dough has formed.
Form the dough into 6 patties, place on a plate and set aside.
Heat the oil in a 10" skillet over medium heat. Saute the salmon cakes for 3 - 5 minutes per side, until browned, crispy and heated through.
Serve warm with your desired dipping sauce (we used guacamole with sriracha mixed in)
10 slices part-skim mozzarella cheese or provolone cheese
Marinara sauce, warmed, optional
Preparation
Cook lentils according to package directions; drain and cool slightly.
In a large bowl, combine eggs and seasonings; stir in cooked lentils and oatmeal. Shape into ten 3/4-in.-thick patties.
In a large nonstick skillet, heat 1 tablespoon oil over medium heat. Cook patties in batches 4-6 minutes on each side or until golden brown and a thermometer reads 160°, adding additional oil as needed. Top with cheese; cook 1-2 minutes longer or until cheese is melted. If desired, serve with marinara sauce.
Note:
Once Try this and Request to feedback at https://www.nutrieat.org | Enjoy The Taste of health|
Maintaining a healthy weight can reduce your risk of developing health issues such as high blood pressure, elevated cholesterol, heart disease, diabetes, breathing problems and certain cancers. Healthy weight loss is a lifestyle change that occurs as a result of healthy eating and physical activity. Finding the right combination of strategies that work for you can be a challenge, but it’s possible! If you’re struggling with losing weight, these strategies may help.
Eat healthy to weight loss
This requires balanced nutrition. A well-balanced diet includes lean sources of protein, carbohydrates (while making half your grain servings whole grains), 5 to 7 servings of fruits and vegetables, as well as healthy fats such as those found in nuts, seeds and olive oil. Check out the Nutrition section of our blog for great tips to help you eat healthy!
Following a balanced diet doesn’t require you to eliminate foods that you enjoy, but to enjoy them in moderation. By allowing yourself to eat for pleasure some of the time, it may help to prevent binge eating and feelings of guilt that may lead to more eating.
Eat regularly and don’t skip meals
Contrary to popular belief, eating regularly can increase your chances of weight loss. After 3 to 4 hours of not eating, our bodies can go into a “survival” mode, storing calories rather than burning them, which may result in weight gain. Plus, skipping meals can increase the likelihood of overeating when you do finally sit down for a meal.
Stay active
Physical activity is also important for weight loss, but it is not limited to exercise. Reducing sedentary behaviour is an easy strategy to raise activity levels. Find yourself sitting for a long time during work or while relaxing outside of work? The longer you sit, the bigger the health consequences, including excess storage of abdominal fat. Stand up and move around as often as you can, take short walks, perform stretching and desk exercises, or exercises (like squats, crunches, etc.) that can be performed while watching TV. .
Start exercising!
To further your weight loss goals, getting started with an exercise routine outside of your normal activities will help you see quicker results. Check with your doctor prior to beginning exercise to determine if there are any exercise limitations you should keep in mind. Examples of exercise include walking, biking, jogging, taking fitness classes, and swimming, just to name a few. Access great exercise information in the Fitness section of our blog. .
Calorie Consume vs. Expenditure
Basically, weight loss comes down to calories—if you are eating more calories than you are burning, you will gain weight. Creating a deficit in calories through healthy eating, physical activity, or both will result in weight loss over time. As 3,500 calories is equal to one pound, in order to lose one pound per week, you would have to create a deficit of 500 calories per day for 7 days through nutrition, physical activity, or ideally a combination of the two. .
How Low is Too Low?
While calories need to be reduced to lose weight, skipping meals or not eating enough is neither effective nor healthy. In fact, it can result in weight gain. The average woman requires a minimum of 1200 calories per day and the average man requires 1500 calories to maintain essential life functions. If you are active, you may have additional calorie requirements—the more active you are, the more calories you’ll need to support your activity. Weight loss and maintaining the lost weight comes from creating and implementing healthy lifestyle changes. Determining healthy changes that fit within your routine will increase your chances for success. After all, the steps you take to lose the weight are the same steps that you need to maintain to keep the weight off. .
1 cup traditional or tomato mushroom jarred pasta sauce
1 cup mozzarella cheese, shredded
Preparation
Preheat oven to 350 degrees F.
Spray baking sheet with nonstick cooking spray.
Wash hands with soap and water.
Gently rub eggplant under cold running water.
Slice eggplant into 1/2-inch thick circular slices. Place eggplant on a plate or cutting board and sprinkle with salt.
Let sit with salt on top for 20-25 minutes. Use a paper towel to remove any excess liquid and salt on the eggplant slices.
Spray both sides of prepared eggplant slices with nonstick cooking spray and sprinkle with pepper.
Place eggplant slices on baking sheet and bake for five minutes. Remove from oven and flip eggplant slices. Bake for an additional 3 to 5 minutes or until eggplant is tender.
Top each eggplant slice with 1 tablespoon pasta sauce. Sprinkle each slice with 1 tablespoon mozzarella cheese.
Bake an additional 3 to 4 minutes or until cheese is melted.
Note:
- Optional: Top with fresh or dried basil or oregano before final baking step. - Note: Recipe can also be made with zucchini squash. Adjust amount of sauce and cheese accordingly depending on size of squash. - Recipe makes approximately 16 slices, but this may vary depending on size of eggplant| Ask Nutrieat with out hesitation| .
Small changes can add up for a healthy lifestyle. Choose one change to focus on at a time and have the whole family make the change together! Children learn by watching their role models - and that's you! For example, you may decide to make sure there is a vegetable at evening meals for a week. Once you have your first change down, it's time to celebrate! Do a happy dance or high-five a friend. Then, add another change to your next week. Before you know it, you have found the healthy eating style that works for you and your family.
What is Nutrieat?
Nutrieat is an easy way to see the five food groups that build a healthy diet and can help you find a healthy eating style that works for you and your family. Nutrieat can be a good place to start seeing where healthy changes could be made. But remember focus on one change at a time!
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Nutrieat: Your Five Food Groups
Main Five Food Groups
The five food groups that make up Nutrieat are Vegetables, Fruits, Grains, Proteins, and Dairy.
Vegetables
Any whole vegetable or 100% vegetable juice counts on Nutrieat! Choose veggies that are fresh, frozen, or canned. Vegetables provide important nutrients that are important for your health.
Quick Tip: If you limit your salt intake – look for low sodium canned vegetables instead, or drain and rinse the vegetables to remove some of the sodium before cooking.
All vegetables are great choices – make some of your choices even better by choosing dark green, red, and orange veggies! Think kale, spinach, red bell peppers, and carrots to get more dark green, red, and orange in your week.
Fruits
Is fruit the perfect sweet addition to any meal or snack? We think so! What counts as a fruit on Nutrieat? Fruits that are fresh, canned, frozen, dried, or 100% fruit juice are all good choices. Choose fresh and whole fruits when you can – like a whole banana, apple, or handful of grapes. Stick with canned fruits that have 100% fruit juice or light syrup instead of heavy syrups. We recommend limiting 100% fruit juice to 1 cup (225 ml) per day.
Grains
Any food made from cereal grains like wheat, oats, and barley falls into this food group. Common grain foods include bread, pasta, crackers, rice, cereal, and tortillas! Grains are a great source of carbohydrates, which our body uses for energy. Aim to choose whole grain sources at least half of the time. These foods not only pack great flavour, but great nutrition! They contain important nutrients and fibre for good health. What are your top grain picks? We love corn tortillas, whole wheat bread, oatmeal, brown rice, and quinoa!
Proteins
Protein foods include both meat and vegetable-based choices! Meat, poultry, seafood, eggs, nuts & seeds, and beans & peas all contain protein and other nutrition for good health. Lean or lower-fat options are more heart healthy, such as lean or extra-lean ground beef, skinless chicken, unsalted nuts, or beans.
Dairy and Substitutes
Milk and many foods made from milk are part of the dairy group. Dairy products, such as milk, yogurt, and cheese, contain many nutrients, such as protein and calcium, for good health. Calcium is important for strong bones and teeth! Soy-milk is also part of the Dairy group if it is fortified with calcium (has calcium added). Aim to choose more low fat and fat-free choices! Dairy is in the blue circle to the side of Nutrieat. Two to three servings per day (1 serving = 225 ml glass of milk) can help most of us meet our daily calcium needs.
Better Beverages: They Learn from Watching You!
“I learned about how much sugar was in some of my family’s favourite drinks and was shocked! We have started cutting back and drinking more water instead. We still drink those old favourites sometimes, but now only as a treat instead of every day.”
There are so many choices when it comes to drinks and beverages! It really can be tough to know which ones are the best options for our families. Many drinks have added sugar, fat, or salt. Balance your beverage choices with activity and healthy foods for a lifestyle that works for you! Get the kids involved, too. They can help make healthy choices at home!
Good And Bad Beverages
Best Choices: Yes! Offer and choose these drinks most often to stay hydrated
Water (plain or seltzer)
Unsweetened tea or coffee (limit coffee to 4 cups per day or less)
1% or fat-free milk (3 cups per day)
Choose Less Often: Slow Down! These beverages are not as good for you
Diet Soft Drinks or Sodas
Flavoured waters
100% juice (limit to 1 cup per day)
Choose Rarely: Limit these to rare occasions! These drinks have more added sugars, fats, or alcohol.
Keep everyone healthy by focusing on food safety at home. By practicing good food safety, you reduce the risk of someone getting sick from food-borne illnesses
Storing Foods in the Refrigerator and Freezer
Why Store it In Freezer?
Follow As Under
Have a thermometer in both the refrigerator and freezer to make sure they are keeping your food cold enough to stay safe! Refrigerators should have a temperature of 40 degrees F or less. In the freezer, keep the temperature at 0 degrees or less.
Store raw meats on the bottom shelf, and ready-to-eat items (such as salad greens, cheese, or fruit) above it. Storing raw meat below these other foods keeps bacteria in the meat from dripping onto other foods and drinks.
Store milk and other dairy products in the main part of the fridge, not the door. Many times the temperature in the door of the fridge is not cold enough for milk and other dairy products.
How long can foods and beverages, such as meats, eggs, and leftovers, be kept safely in the refrigerator or freezer before needing to toss them? We recommend taking a look at the guidelines from FoodSafety.gov!
Cooking at Home
Follow As Under
Always wash your hands before you start cooking in the kitchen
Wash fresh fruits and vegetables before you prepare and eat them.
Do not wash raw meats, such as chicken or turkey! Cooking meats hot enough will kill the bacteria and other germs that many think they are washing away. All that washing meats does is get germs in other parts of your kitchen.
When handling raw meats for cooking, make sure to wash your hands and any other surfaces after you are done with preparation. Use a different cutting board for raw meats than you use for fruits and vegetables. Use separate utensils and plates to remove cooked meats from the stove or grill, instead of the ones you used to transfer the raw meats.
Make sure to cook foods to correct temperatures to keep them safe for the family to eat! These temperatures are recommended to kill bacteria and other germs that may be in foods. For meats, poultry, and fish, insert a meat thermometer into the thickest part of the meat to check the temperature.
.
Findout Accurate Temperatures
Follow to Enjoy Germfree Healthy Food
Sort a HTML Table Alphabetically
Food Item
Recomomned Temparature F॰
Ground beef Pork
160
Ground Tukey or Chiken
165
Fresh Beef Pork,(Steaks, Rost, or Chokes)
145 and Rest for 3 minuts
Whole Chiken Or Turkey
165
Chiken or turkey breast or Rost
165
Egg
Cook Until Both Yolk or White are Firm
Left Over Dishes
165
another Grains
135
Dealing with Leftovers
Can Save Your Money and time
Using leftovers from other meals can be a great time and money saver to use at home
Put leftovers in the refrigerator within 2 hours of serving to limit the growth of germs on the food. If you're outside and the temperature is over 90 degrees F, that window reduces to 1 hour!
Regular physical activity (exercise) can help lower your risk for many diseases that affect women, including heart disease and stroke. Exercise can also help relieve symptoms of some conditions, such as depression, type 2 diabetes, and high blood pressure. Women need to do different types of physical activities to reach or stay at a healthy weight and build strength and endurance.
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How can physical activity help Your health?
Getting regular physical activity is one of the best things you can do for your health. Regular physical activity can help:1
Lower your blood pressure and cholesterol
Lower your risk of dying early
Help you lose weight (if you combine it with cutting calories) or keep your weight where it is as you get older
Improve depression
Improve sleep
Lower your risk of diseases such as breast cancer, colon cancer, type 2 diabetes, heart disease, and stroke
How can physical activity help Your health as I age?
Physical activity can help with your health when you get older. Regular physical activity helps:
Keep bones strong
Prevent hip fracture (breaking your hip)
Decrease pain from arthritis
Prevent dementia
Maintain the independence to do basic everyday activities, like getting dressed, going to the bathroom, bathing, and eating
How much physical activity should I do?
Researchers know that the more physical activity you do, the more your health benefits. The more time you spend being active each week, the lower your risk is for dying early
2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic physical activity. You know you are doing a moderate-intensity activity when your heart is beating faster but you can still carry on a conversation. Try a brisk, 30-minute walk five times a week.
OR
1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity. You know you are doing a vigorous-intensity physical activity when you are breathing hard and it is difficult to have a conversation. This could be a 40-minute jog or step class twice a week.
OR
A combination of moderate- and vigorous-intensity aerobic activity
AND
Muscle-strengthening activities on two or more days
You should aim for these amounts, but any physical activity is better than no physical activity. Try to spread your activity out over the week so that you are active on at least three days. You need to be active for at least 10 minutes at a time to get health benefits.
Physical activity should be in addition to the normal activities of daily living, such as cleaning, walking from the parking lot, or taking public transportation.
Can I exercise if I have underweight, overweight, or obesity?
People who are underweight due to an eating disorder should not exercise unless their doctor tells them to. Your doctor or nurse can help you develop an exercise plan that is healthy and safe for a person of your current weight.
Women who have overweight or obesity should talk to their doctor or nurse about any concerns they have about beginning an exercise program. For most people, any amount or type of physical activity will help your overall health. Physical activity can also improve muscle strength, balance, and flexibility.1
Can I exercise if I never have before?
Yes. Start slowly if you haven’t been physically active before or if it has been a while. Talk to your doctor or nurse about exercise if you have a health condition.
Check out these tips for getting started. Also, talk to your doctor about ways you can fit physical activity into your life.
How much physical activity do I need to lose weight?
Everyone is different. How quickly you burn calories when you are physically active can be very different from other people, based on your specific genes, biology, and past. While scientists know that there are 3,500 calories in a pound, burning 500 extra calories every day (or 3,500 calories in a week) does not always result in losing exactly one pound. This is also true if you eat 500 fewer calories every day for a week, for a total of 3,500 fewer calories in one week.
Find a personalized healthy eating plan using the our weight loss section. The best way to lose weight is to combine healthy eating with exercise.
How much physical activity should I do if I’m trying to avoid weight gain?
Everyone is different. Physical activity is important to help you maintain your weight. But the amount of physical activity you need to stay the same weight depends on your specific genes, biology, past, and age.
Some women can maintain their weight by doing five hours or less of moderate-intensity activity a week. Some women may need to do more than five hours of moderate-intensity activity a week to stay at the same weight.2
Talk to your doctor or nurse about how much physical activity you need and how to do it safely.
How can I avoid gaining weight after menopause?
As you age, and especially in the years after menopause, you may find it harder to maintain your weight. You may need to increase the amount of physical activity you get and lower how many calories you eat to stay the same weight. Learn more about avoiding weight gain after menopause.
What types of physical activity should I do to be healthy or lose weight?
You should do two types of physical activities on a regular basis: aerobic and muscle-strengthening activities.
Aerobic activities
Aerobic activities (also called “cardio”) make you breathe harder and your heart beat faster. During aerobic activities, such as running or dancing, you move your whole body, or a combination of arms and legs, over and over again.
Muscle-strengthening activities
Muscle-strengthening activities include working out with weight machines, free weights, or exercise bands. You also can do exercises that use your own body weight to create resistance, such as yoga, sit-ups, or push-ups.
The muscle you build helps you have the strength to do daily activities, such as climbing stairs or carrying groceries.
During strength training, you should do different exercises to work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). You should try to do muscle-strengthening activities on two or more days each week. Allow one day in between sessions to avoid too much stress on your muscles and joints.
Will I bulk up too much if I do weightlifting or strength training?
Many women do not do any type of muscle-strengthening exercise because they are afraid of becoming too muscular. But women’s bodies are different from men’s bodies. Women naturally have more body fat and less muscle. Unless you are a professional bodybuilder or athlete, it is very unlikely that you would become more muscular or bulky than you would like from strength training.
Strength training or weightlifting is very healthy for most women.
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