Eating healthy doesn’t mean that you have to stock your refrigerator and pantry with bland, boring foods and give up everything that tastes good.
In fact, the opposite is true. The proof is in the taste. Try this meal of Triple Berry Wild Salmon with Quinoa Pilaf and Mixed Salad Greens.
This menu plan uses fresh Alaskan salmon, a Responsible Choice option that will be available in Hy-Vee seafood cases through fall. When customers see the Responsible Choice label, they can feel confident the fish they’re purchasing was caught using catch or farming methods that protect the oceans and sea life for future generations.
It also follows MyPlate recommendations from the U.S. Department of Agriculture that divides foods into five groups: protein, fruits, vegetables, grains and dairy. This menu plan contains four of the five food groups, and you can always meet the dairy requirement with a glass of milk or low-fat frozen yogurt or similar healthy dairy-based dessert.
Triple Berry Wild Salmon
All you need:
- 2 tsp peanut oil
- 2 tbsp chopped onions
- 8 oz fresh Responsible Choice Alaska salmon
- 5 asparagus spears, cut into 1-inch pieces
- 1/4 cup raspberries
- 1/4 cup blueberries
- 1/4 cup sliced strawberries
- 2 tbsp orange juice, optional
All you do:
- Heat oil in a pan over medium heat. Add onions and brown slightly.
- Add salmon and asparagus; cook for 1 to 2 minutes.
- Add berries. They will release juices, but if the pan looks dry, stir in the orange juice.
- Cook until the salmon is cooked through, about 5 to 8 minutes.
All you need:
- 2 tbsp olive oil
- 1 medium onion, chopped finely
- 3 cloves garlic, minced
- 1 cup finely diced carrots
- 1 medium red pepper, chopped
- 2 cups quinoa, rinsed thoroughly in a fine sieve
- 4 cups vegetable broth
- 1 cup frozen peas, thawed
- Salt and black pepper, to taste
All you do:
- Heat oil in a large skillet, on medium-high heat. Add onion; cook until soft, 3 minutes.
- Add garlic, carrots and red pepper, cooking until soft, about 5 minutes.
- Add quinoa and broth. Bring to a boil; reduce heat to medium-low.
- Simmer, covered, 20 minutes or until water is absorbed.
- Stir in peas, salt and black pepper to taste.
Source: Suite 101.com
Use a combination of any of the following bitter and mild greens. Serve Triple Berry Salmon on top of greens or as desired.
Torn peppery and/or bitter greens: frisee, watercress, radicchio or arugula.
Mild greens: lettuce, baby spinach or baby romaine.