Central Peninsula Hospital | Thrive | Spring 2018

Makes 4 servings. Ingredients SWEET POTATO OVEN FRIES 4 large sweet potatoes or yams 1 1 ⁄ 2 tablespoons canola oil 1 tablespoon lemon pepper seasoning blend SALMON BURGERS 1 can (14.75 ounces) pink or red salmon 2 green onions, chopped 1 ⁄ 2 cup red bell pepper, chopped 8 crackers, unsalted tops (saltinelike), crushed 2 teaspoons lemon juice Directions ●   ● Place oven rack in center, and heat oven to 425 degrees. ●   ● Wash and scrub sweet potatoes, and slice into wedges, lengthwise. ●   ● In a large bowl, toss potato wedges with canola oil and seasoning blend. ●   ● Spread potato wedges on cookie sheet. Roast in the oven, turning occa- sionally, until tender and golden brown, about 30 to 40 minutes. ●   ● While sweet potatoes are roasting, prepare salmon burgers. Drain salmon. Place in a mediummixing bowl, and flake. ●   ● Fold in green onions, red pepper, crushed crackers, lemon juice, egg whites, yogurt and ground black pepper. ●   ● Shape into 4 patties. ●   ● Coat large nonstick skillet lightly with cooking spray, and heat. ●   ● Cook salmon burgers until golden brown, turn and continue cooking until other side is golden brown. ●   ● Serve burgers on whole-wheat buns with sliced tomatoes and lettuce and sweet potato oven fries. Salmon burgers and sweet potato oven fries Sources: Academy of Nutrition and Dietetics; American Heart Association The bottom line: Replace unhealthy fats with healthier options. Healthy Examples: Avocados, canola oil, nuts, olive oil and peanut butter. Enjoy in moderation. Monounsaturated Healthy Examples: Corn oil, sesame oil, sunflower seeds and fatty fish like salmon and trout. Enjoy in moderation. Polyunsaturated Unhealthy Examples: Coconut oil, fatty meats and whole or 2 percent dairy products. Limit. Saturated Unhealthy Examples: Shortening, stick margarine and some processed and fried foods. Avoid. Trans-fatty acids Know your fats Egg whites from 2 eggs, whisked 2 tablespoons plain low-fat yogurt 1 ⁄ 4 teaspoon ground black pepper Cooking spray 4 whole-wheat buns 2 medium tomatoes, sliced 8 leaves Bibb lettuce Nutrition information Amount per serving: 490 calories, 14g total fat (2g saturated fat), 69g carbohydrates, 25g protein, 11g dietary fiber, 590mg sodium. Source: Produce for Better Health Foundation PULSE Spring 2018 5