READER'S ROCK LIFESTYLE MAGAZINE VOL 2 ISSUE 4 NOVEMBER 2014 VOL 2 ISSUE 8B APRIL 2015 | Page 39

need to buy a whole rack ’ s worth of spices . For most dishes , you ’ ll be good to go with pepper , cinnamon , cumin , chili powder , garlic flakes , thyme and an Italian herb blend .
8 . Whole Grains — Brown rice , whole grain pasta , oats , barley and quinoa are packed with nutrition and nicely filling . Keep them on hand to round out any meal .
9 . Quick Protein — Canned or dried beans and lentils as well as canned salmon and tuna are excellent pantry staples : nutritious , affordable and versatile . Toss them into salads , mix with whole grains or mash them into burgers .
10 . Canned Tomatoes — Essential for sauces , soups and stews , canned tomatoes are faster ( and , at most times of the year , tastier ) to use than peeling , seeding and chopping your own . Select those that are lower in sodium .
“ These are ingredients I reach for again and again ,” Bedwell added . “ With a well-stocked pantry and a little bit of planning , it ’ s truly possible to prepare healthy meals in minutes .”
This entrée or appetizer is a delicious way to incorporate whole grain and other pantry essentials .
Salmon and Quinoa Patties
Yield : 8 patties Serving size : 1 pattie
2 Tbsp canola oil , divided
1 cup minced onion
½ cup finely chopped celery
1 cup cooked quinoa
2 cans , 6.5 oz each , salmon , rinsed and drained
3 eggs 2 Tbsp green relish ½ tsp salt
In large nonstick pan , heat 1 Tbsp canola oil over medium heat . Add onion and celery and sauté for about 5 minutes . Remove from heat . In large bowl , combine prepared quinoa with cooked onions and celery . Add salmon , eggs , relish and salt . Stir well to combine . Shape mixture into 8 patties , about ⅓ cup mixture each . In saucepan , heat remaining canola oil over medium heat . Cook patties for 3 to 4 minutes , undisturbed , or until golden brown . Flip over and continue cooking for about 4 additional minutes .
Nutritional Analysis per Serving : calories : 150 ; total fat : 9 g ; saturated fat : 1.5 g ; cholesterol : 90 mg ; sodium : 360 mg ; carbohydrates : 7 g ; fiber : 1 g ; sugar : 1 g ; protein : 10 g . ____________________ ____________________ ______________
Learn More
Find more flavorful recipes using heart-smart canola oil and other pantry essentials at www . CanolaInfo . org .
need to buy a whole rack ’ s worth of spices . For most dishes , you ’ ll be good to go with pepper , cinnamon , cumin , chili powder , garlic flakes , thyme and an Italian herb blend .
8 . Whole Grains — Brown rice , whole grain pasta , oats , barley and quinoa are packed with nutrition and nicely filling . Keep them on hand to round out any meal .
9 . Quick Protein — Canned or dried beans and lentils as well as canned salmon and tuna are excellent pantry staples : nutritious , affordable and versatile . Toss them into salads , mix with whole grains or mash them into burgers .
10 . Canned Tomatoes — Essential for sauces , soups and stews , canned tomatoes are faster ( and , at most times of the year , tastier ) to use than peeling , seeding and chopping your own . Select those that are lower in sodium .
“ These are ingredients I reach for again and again ,” Bedwell added . “ With a well-stocked pantry and a little bit of planning , it ’ s truly possible to prepare healthy meals in minutes .”
This entrée or appetizer is a delicious way to incorporate whole grain and other pantry essentials .
Salmon and Quinoa Patties
Yield : 8 patties Serving size : 1 pattie
2 Tbsp canola oil , divided
1 cup minced onion
½ cup finely chopped celery
1 cup cooked quinoa
2 cans , 6.5 oz each , salmon , rinsed and drained
3 eggs 2 Tbsp green relish ½ tsp salt
In large nonstick pan , heat 1 Tbsp canola oil over medium heat . Add onion and celery and sauté for about 5 minutes . Remove from heat . In large bowl , combine prepared quinoa with cooked onions and celery . Add salmon , eggs , relish and salt . Stir well to combine . Shape mixture into 8 patties , about ⅓ cup mixture each . In saucepan , heat remaining canola oil over medium heat . Cook patties for 3 to 4 minutes , undisturbed , or until golden brown . Flip over and continue cooking for about 4 additional minutes .
Nutritional Analysis per Serving : calories : 150 ; total fat : 9 g ; saturated fat : 1.5 g ; cholesterol : 90 mg ; sodium : 360 mg ; carbohydrates : 7 g ; fiber : 1 g ; sugar : 1 g ; protein : 10 g . ____________________ ____________________ ______________
Learn More
Find more flavorful recipes using heart-smart canola oil and other pantry essentials at www . CanolaInfo . org .