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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Nutrieat Lentil and Pasta

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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

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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 Tomato Soup: A Heart Healthy Soup Recipe

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Nutrieat Tomato Soup:

A Heart Healthy Soup Recipe From Nutrieat

Prep time: 10 minutes

Cook time: 15 minutes

Total time: 25 minutes

Number of Servings: 4

Not your traditional tomato soup, this quick-cooking dish can be a side or light main meal

Ingredients

• 1 Box (425/500 grams) no-salt-added diced tomatoes
• 1 cup jarred roasted red peppers, drained (or substitute fresh roasted red peppers)
• 1 cup fat-free evaporated milk
• 1 tsp garlic powder
• 1/4 tsp ground black pepper
• 2 Tbsp fresh basil, rinsed and chopped (or 2 tsp dried)

Directions

1. Combine tomatoes and red peppers in a blender or food processor. Puree until smooth.
2. Put tomato mixture in a medium saucepan, and bring to a boil over medium heat.
3. Add evaporated milk, garlic powder, and pepper. Return to a boil, and gently simmer for 5 minutes.
4. Add basil, and serve.
5. Optional step: Serve with whole-wheat croutons sprinkled on top.

Image:C-Lounges

Nutrition Information

4 servings per container

Serving size                                            1 cup soup

Amount Per Serving

Calories                                                 94

 % Daily Value*

Total Fat                                                0g

Saturated Fat                                           0g

Cholesterol                                             0mg

Sodium                                                    231mg

Total Carbohydrate                                 16g

Dietary Fiber                                             2g

Protein                                                     5g

Vitamin A

15%

Vitamin C

15%

Calcium

0%

Iron

2%

Potassium                                                           234mg

* 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.

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.

Pizza-dillas With Red Sauce

Star Rating

Pizza-dillas With Red Sauce

Note: These are great warm from the skillet or cold, packed for lunch with a container of sauce for dipping.

@ Imag:  Sourishnk 

Prep Time: 10–15 minutes

What you need:

• 4 whole-wheat tortillas (8 inches)
• 2/3 cup fresh or frozen spinach, finely chopped
• 2/3 cup part-skim mozzarella cheese, shredded
• 1 cup marinara sauce (store-bought or homemade)
• Cooking spray

Equipment and supplies:

• A 10- to 12-inch skillet
• Thin spatula (metal preferred)

What to do:

1. Lay 2 tortillas on a flat surface. Divide spinach and cheese between the tortillas.
2. Top with remaining 2 tortillas.
3. Place skillet over medium heat. Lightly coat pan with cooking spray.
4. Gently slide 1 pizzadilla into the pan and cook until light golden brown on one side (about 1–2 minutes).
5. Using a thin spatula, gently flip over the pizzadilla and cook for 30–60 seconds more or until cheese is fully melted.
6. Remove pizzadilla and cut into triangles. Repeat with remaining pizzadilla.
7. Serve with marinara sauce for dipping.
8. You can wrap and refrigerate leftovers to take to school for lunch.

Nutritional analysis (per serving):

• 170 calories
• 10g protein
• 5g fat
• 2.5g sat. fat
• 27g carbohydrate
• 4g fibre
• 10mg cholesterol
• 550mg sodium
• 3g sugars

Serves: 4

Serving size: half a pizzadilla

Note: Nutritional analysis may vary depending on ingredient brands used.

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