Sweet Potato Salmon Cake Recipe

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SWEET POTATO

Salmon Cakes

Sweet Potato Salmon Cakes

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.

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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

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Instructions

1. 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.
2. Form the dough into 6 patties, place on a plate and set aside.
3. 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.
4. Serve warm with your desired dipping sauce (we used guacamole with sriracha mixed in)

Nutrition

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Nit	Kilograms	Percentage %
Fat	6g	9%
Cholesterol	70mg	23%
Sodium	96mg	4%
Potassium	291mg	8%
Carbohydrates	10g	3%
Fiber	1g	4%
Sugar	1g	1%
Protein	8g	16%
Vitamin A	3245IU	65%
Vitamin C	2.1mg	3%
Calcium	26mg	3%
Iron	1.1mg	6%

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Mummy Pumpkin treat

Source :WebMd

Star Rating

Italian Herb Lentil Patties with Mozzarella

Ingredients

3 cups dried lentils, rinsed

3 large eggs, lightly beaten

1 tablespoon dried minced onion

1 tablespoon dried parsley flakes

1 teaspoon dried basil

1 tablespoon dried parsley flakes

1 teaspoon salt

1/2 teaspoon dried thyme

1/4 teaspoon pepper

8 packets instant plain oatmeal (about 2 cups)

2 tablespoons canola oil

10 slices part-skim mozzarella cheese or provolone cheese

Marinara sauce, warmed, optional

Preparation 

1. Cook lentils according to package directions; drain and cool slightly.

2. In a large bowl, combine eggs and seasonings; stir in cooked lentils and oatmeal. Shape into ten 3/4-in.-thick patties.

3. 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|

.

Nutrition Facts

Servings per Recipe:

10.00

Calories

416.00

Fat

12

g

Sodium

517.00

mg

Total Carbohydrates

54.00

g

Fiber

9.00

g

Protein

26.00

g

Eggplant (Brinjal) Pizza Snacks| Nutrieat

Star Rating

Eggplant Pizza

Ingredients

2 medium eggplants (makes 16 slices)

1/2 teaspoon salt

1/4 teaspoon black pepper

1 cup traditional or tomato mushroom jarred pasta sauce

1 cup mozzarella cheese, shredded

Preparation 

1. Preheat oven to 350 degrees F.

2. Spray baking sheet with nonstick cooking spray.

3. Wash hands with soap and water.

4. Gently rub eggplant under cold running water.

5. Slice eggplant into 1/2-inch thick circular slices. Place eggplant on a plate or cutting board and sprinkle with salt.

6. 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.

7. Spray both sides of prepared eggplant slices with nonstick cooking spray and sprinkle with pepper.

8. 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.

9. Top each eggplant slice with 1 tablespoon pasta sauce. Sprinkle each slice with 1 tablespoon mozzarella cheese.

10. 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| .

Nutrition Facts

Servings per Recipe:

8.00

Calories

90.00

Fat

3.50

g

Sodium

290.00

mg

Total Carbohydrates

11.00

g

Fiber

3.00

g

Protein

5.00

g

Pumpkin pancake: Healthy Foods

Star Rating

These mouthwatering pancakes can be enjoyed any time of day.

| Image: Pumpkin pancake| Source:Nutrieat.org|

Total 8 Servings

Ingredients

• 1 cup flour
• 1 cup whole wheat flour
• 2 teaspoons baking powder
• 1.5 teaspoon salt
• 2 tablespoons brown sugar
• 1 teaspoon pumpkin pie spice
• 3/4 cup pumpkin puree 100 Gram
• 1 3/4 cups milk (nonfat) 250 ml
• 3 tablespoons vegetable oil
• 3 eggs (lightly beaten)

Steps

1. Wash hands with soap and water.
2. In a large bowl combine flours, baking powder, salt, brown sugar, and pumpkin pie spice.
3. In another bowl combine pumpkin, milk, oil and eggs. Mix until smooth.
4. Stir pumpkin mixture into the dry ingredients, mixing until moistened.
5. Spoon the batter onto a slightly greased, preheated skillet.
6. Cook slowly until bubbles appear on top and bottom becomes golden brown.
7. Turn pancakes and cook until other side is golden brown.
8. Serve warm. Top with powdered sugar or pancake syrup.

Meal Type: Breakfast 

Category: Kid-Friendly 

Food group: Vegetables, Grains 

Season: Winter, Fall

Source:- University of Illinois Extension.

Nutrieat Lentil and Pasta

Star Rating

 

Indian Lentils and Pasta

Image: nutrieat

Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes
Number of Servings: 6

Ingredients

• 1 Tablespoon vegetable oil
• 1 large onion, chopped
• 2 cloves garlic finely chopped or 1/2 teaspoon garlic powder
• 3 cups water
• 1 can (15 ounces) diced tomatoes, with juice
• 1/2 cup dry lentils, rinsed
• 1 teaspoon ground cumin
• 1 teaspoon turmeric
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 cup orzo or tiny pasta
• 1/4 cup fresh cilantro, chopped

Directions

1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet). Add onion and garlic and cook 3 to 4 minutes.
2. Stir in water, diced tomatoes with juice, lentils, cumin, turmeric, and red pepper flakes, if desired.
3. Bring to a boil. Cover and reduce heat to low (250 degrees in an electric skillet). Simmer for 25 minutes.
4. Add pasta and cook uncovered until pasta is tender, about 10 minutes.
5. Sprinkle with cilantro and serve warm.
6. Refrigerate leftovers within 2 hours.

Notes:

• Serve topped with light sour cream or plain non-fat yogurt.

Nutrition Information

6 servings per container

Serving size                      1 cup (252g)

Amount Per Serving

Calories                                                   170

% Daily Value*

Total Fat                   3g                              4%

Saturated Fat             0g                               0%

Trans Fat                  0g                               0%

Cholesterol              0mg                             7%

Sodium                   170mg                          11%

Total Carbohydrate 30g                            14%

Dietary Fiber            4g                            

Total Sugars             4g

Includes 0g Added Sugars                            0%

Protein                       7g

Vitamin A                  14mcg                       2%

Vitamin C                  12mg                        13%

Vitamin D                  0mcg                         0%

Calcium                     47mg                        4%

Iron                          2mg                           10%

Potassium                 327mg                        6%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Recipes that make it to Food Hero have had a long journey getting there. Most of the recipes have been used by our nutrition educators in the field and then submitted to the Food Hero team to be considered for the website. Recipes have the criteria found

Nutrieat Creamy Squash Soup with Shredded Apples

Star Rating

 

Nutrieat Creamy Squash Soup with Shredded Apples

A Heart-Healthy Recipe from Nutrieat

Image: Nutrieat Kitchen 

Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Number of Servings: 4

This quick-to-fix soup is bursting with warm you up flavour serve with a crisp green salad and crusty whole-wheat bread

Ingredients

• 2 boxes (900 Grams) frozen butternut squash pureed winter / or instead use pumpkin/ seed pureed
• 2 medium apples (try Golden Delicious or Gala)
• 1 Tbsp olive oil
• 1/2 tsp pumpkin pie spice
• 2 cans (750 ml ) fat-free evaporated milk
• 1/4 tsp salt
• 1/8 tsp ground black pepper

Directions

1. Place the frozen squash in a microwave-safe dish. Cover loosely. Defrost in the microwave on medium power for 5–10 minutes, until mostly thawed.
2. Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside 1/4 cup.
3. Warm oil in a 4-quart saucepan over medium heat. Add all but 1/4 cup of the apples. Cook and stir until apples soften, about 5 minutes.
4. Stir in thawed squash and pumpkin pie spice.
5. Add the evaporated milk about 1/2 cup at a time, stirring after each addition.
6. Season with salt and pepper.
7. Cook and stir over high heat just until soup is about to boil.
8. Serve into individual soup bowls. Top each with a tablespoon of the unused apples. Sprinkle with additional pumpkin pie spice, if desired.

Nutrition Information

4 servings per container

Serving size                             1 and 1/2 cup soup

                               Amount Per Serving   

Calories                                           % Daily Value*

Total Fat                                                             4g

Saturated Fat                                                       1g

Cholesterol                                                      7mg

Sodium                                                         370mg

Total Carbohydrate                                           62g

Dietary Fibre                                                        5g

Protein                                                              18g

Potassium                                                   1,142mg

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Tip: For chunkier soup, try two bags (14 oz each) frozen diced butternut squash. Or, cut a fresh butternut into small chunks, and place in a microwave-safe dish covered with 1 inch of water. Microwave on high for 5–10 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin. Place squash in blender until desired consistency.

Nutrieat's Veggie Wrap

Star Rating

A Heart-Healthy Recipe from the Nutrieat

 

Image: C-Lounges

Prep time:	15 minutes
Cook time:	15 minutes
Total time:	30 minutes
Number of Servings:	4

   

This tasty wrap is chock-full of yummy beans and vegetables and a great source of fibre.

Ingredients

• 1 medium red bell pepper, seeded and sliced
• 1 medium yellow pepper, seeded and sliced
• 1 onion, sliced
• 1 tsp canola/ healthy vegitable oil
• 1 can (15 and 1/2 oz) low-sodium black beans, drained and rinsed
• 1/2 avocado, peeled and diced
• Juice from 1 lime
• 1/2 cup chopped fresh cilantro
• 1 tsp chili powder (optional)
• 1 cup fat-free sour cream
• 4 (8-inch) whole-wheat tortillas
• 8 Tbsp Fresh Salsa

Directions

1. In a nonstick pan, sauté the peppers and onion in the canola oil for 5 minutes over medium heat. Add beans, and stir well. Reduce heat to low and simmer for about 5 minutes, then set aside.
2. In a small bowl, combine the avocado, lime juice, cilantro, and chili powder. Reserve half of the mixture for topping.
3. Add sour cream to beans, and mix well.
4. Warm tortillas in the microwave or in a pan on the stovetop.
5. Fill a warmed tortilla with 1/4 bean mixture and 1/4 avocado mixture. Drizzle 2 tablespoons of salsa over the bean and avocado mixture. Fold ends of the tortilla over, and roll up to make wraps.
6. Top the veggie wraps with remaining avocado mixture. Follow this process for the three other wraps.

Nutrition Information

4 servings per container
Serving size	1 wrap
Amount Per Serving
Calories	367
% Daily Value*
Total Fat	6g
Saturated Fat	1g
Cholesterol	5mg
Sodium	318mg
Total Carbohydrate	66g
Dietary Fiber	14g
Protein	16g
Potassium	976mg

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Recipe Breakfast: Breakfast Banana Split

Star Rating

 Breakfast Banana Split

Image: nutrieat Kitchen 

 Breakfast Banana Split

Prep time: 5 minutes
Cook time: 0 minutes
Total time: 5 minutes
Number of Servings: 2

Ingredients

• 1 small banana
• 1/2 cup oat, corn, or granola cereal
• 1/2 cup low-fat vanilla or strawberry yogurt
• 1/2 teaspoon honey, optional (skip for children under the age of one)
• 1/2 cup canned pineapple tidbits or chunks (drained)

Directions

1. Peel and split banana lengthwise. Place half in two separate cereal bowls.
2. Over each banana, spoon yogurt, sprinkle cereal and drizzle honey, if desired.
3. Top with pineapple and serve immediately.
4. Refrigerate leftovers within 2 hours.

Notes:

• Try other flavour of low fat yogurt or even cottage cheese.
• Try other fresh, frozen, or canned fruits.
• Some foods can cause choking in young children. Be sure that fruit pieces are very small and soft for toddlers. Avoid grapes, chunks of pineapple or melon. Instead, use softer canned fruit, such as fruit cocktail.
• Honey is not recommended for children under 1 year old.
• Add nuts or seeds for more protein.

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2 servings per container

Serving size

1/2 banana split (177g)

Amount Per Serving

Calories 230    % Daily Value*

Total Fat 4.5g

6%

Saturated Fat 0.5g

3%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 45mg

2%

Total Carbohydrate 44g

16%

Dietary Fiber 3g

11%

Total Sugars 28g

Includes 3g Added Sugars

6%

Protein 6g

Vitamin A 4mcg

0%

Vitamin C 9mg

10%

Vitamin D 0mcg

0%

Calcium 127mg

10%

Iron 1mg

6%

Potassium 477mg

10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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| About the Author of this |

Nutreat Healthy Recipe Team| for any information or queries please write us in “ask us form”  we will respond as soon as possible |

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