No-Bake Cherry Sun Butter Squares - Doubled for Your Growing Young Athlete

Hey there!  Hope you had a fun and restful weekend.  To kick off this week I want to share with you a twist on this recipe that I previously posted.  It's yummy as originally written, but I created this modification in response to a need I commonly see in the young athletes I encounter.  Lately as I've been working with young athletes, I realize that we often talk a lot about ways to pack nutrition and /or energy into small quantities.  That's because one of the obstacles with young athletes can be getting enough calories and good nutrition in them throughout the course of their busy days and jam-packed schedules.  Breakfast has to be quick, lunch is short, snacks need to be easy.  

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With that in mind, I decided to re-make my Cherry Sun Butter Squares but this time double the recipe.  I tried them this weekend and loved them just as much as the original recipe.  The taste was the same but they were denser so more to bite into.  And being thicker, or denser, than the original recipe, made it a little easier to cut them into squares, not crumbling as much when I sliced through them (there will be some crumbling b/c there is no flour, egg, butter, etc. in these).  If you or your young athlete have trouble getting a bite in before running out the door in the morning or if your young athlete doesn't have a huge appetite in the morning, these could be an easy solution.  Now that I've doubled the recipe you get more "bang for your buck".  They are great either way, but if you're having trouble getting enough breakfast in the morning, these bars, or something like them (because you can create your own variety with your favorite dried fruits, nut / seed butters), could be a great option.

The doubled recipe is below.  For my initial post with step-by-step pictures of how I put it all together, click the link here!

INGREDIENTS:

  • 2 cups rolled oats (quick cooking)
  • 1 cup Sun Butter 
  • 1/4 cup (or 4 tablespoons) dry milk powder
  • 1 cup dried tart cherries, chopped 
  • 1/2 - 1 tsp. ground cinnamon 
  • 1/4 cup (or 4 tablespoons) honey

DIRECTIONS:

  1. Add all ingredients to a large mixing bowl.
  2. Mix ingredients together with a rubber spatula until well-incorporated (can also use a fork). 
  3. Line a 9x9 inch baking dish with parchment paper ( I actually used an 8" x 8.5")
  4. Spread oat - Sun Butter mixture out evenly along bottom of dish, making sure to get to all sides and corners
  5. Cover dish and place in the freezer.  Allow to rest in the freezer for at least 3 hours.  I leave mine in the freezer overnight.
  6. When ready, bring dish out of the freezer and lift up the bars with the parchment paper, placing parchment paper and bars on a flat surface.
  7. Run a sharp knife through hot water and then blot carefully to remove excess water.  Making the knife really hot will make it easier to slice through the cold bars.
  8. Slice evenly into 9 individual bars.  
  9. Serve bars immediately or wrap, individually in plastic wrap and store in the freezer so that squares are ready to go as you need them!

Hope you and your family enjoy these bars as much as we do!

Happy Fueling!

Taylor

Dinner without a Plan: Spinach & Feta Stuffed Salmon

Tuesday night's dinner had pretty much no plan at all but turned into something really delicious!  I want to share it with you to demonstrate that just because you don't have a plan, doesn't mean you can't get something simple and tasty on the dinner table after a long day of work / school / practices / motherhood / fatherhood / etc..  I mean, some days you just can't. Period.  I totally get that.  Been there,  This, however, is for those days when you think you can't but you know you have just a little left in you.

We were out of town last weekend and so I didn't do my normal recipe brainstorm and planning.  However, when we got in town on Sunday evening I quickly ran to the store and bought items for big salads plus a few veggies and other staples.  I also knew I had some uneaten veggies from last week that were still good.  

My initial plan was baked salmon with lemon, a spinach salad and bread.  Nothing fancy but it was dinner and it would do.  I actually talked to my husband after work around 6:15 and we almost threw in the towel and went out.  But then we decided to stick with the plan of salmon and somewhere between picking up the salmon at the grocery after work and pulling into the driveway I had concocted a whole new dinner idea pulling together simple ingredients that I knew we had at the house.

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In this post I'm going to list the ingredients I used for this dinner and how I went about getting it all on the table in about 30 minutes.  I didn't measure anything so these are ball park amounts.  I'll make it again and update with exact measurements in one of the upcoming weeks.  However, I think that's the great thing about cooking, sometimes measurements don't have to be exact.  You can play around with it to your liking and it can still be great!  

Before I give you the rundown of dinner, I want to leave you with 3 take-aways to remember so that you can create your own weeknight dinners when you have no specific plan in mind.

 

3 things to keep in mind for dinners when you don't have a plan:

  • Always have your favorite go-to ingredients stocked in the fridge / pantry.  They will be so handy when the unplanned dinner rolls around! (For me this includes things like:  feta or goat cheese, a bell pepper, an onion, mushrooms or summer squash, dried herbs, fresh whole grain bread, quinoa or pasta)
  • Tasty & healthy dinners don't have to be complicated.  If you have a few great herbs and spices, you can have a delicious dinner!
  • It's ok to keep parts of the meal basic.  I used to feel like every part of dinner had to have it's own recipe and be something glamorous.  Then I realized (a) that's a lot of pressure for one weeknight meal and (b) that's just not how it has to be.  For this meal, I focused on the salmon, then kept the veggies fairly simple and our starch even simpler with one of our favorite hearty whole grain breads toasted in the toaster.  Protein, veggies, complex carb, DONE!

 

FOR THIS DINNER YOU NEED:

  • Two 6-ounce salmon filets (I used coho salmon b/c it's a little meatier and a little less "fishy")
  • About 2 to 3 cups of fresh spinach
  • About 2 tablespoons crumbled feta cheese
  • About 1/4 cup of part-skim ricotta cheese
  • About 1/3 cup of pine nuts
  • Pinches of salt, for the spinach stuffing and for the veggies (maybe about 1/4 tsp total but taste test if for yourself)
  • Pepper, to taste
  • 1 medium zucchini, sliced and then each slice halved (so you end up with half circles)
  • 1 medium yellow bell pepper, cored and chopped into about 1/2 to 1 inch dices
  • 1/2 white onion, peeled and sliced into half moons
  • About 2 teaspoons + 2 tablespoons of Olive Oil 
  • About 1/2 tablespoon Herbs de Provence seasoning (or more, if desired)
  • 2 slices of whole grain bread (we used the Seeduction Bread from Whole Foods)

 

HOW I PULLED THIS ALL TOGETHER:

  1. My thought process on the drive home that got me from plain baked salmon & spinach salad to what was actually on the dinner table went a little something like this.......  "Can I step it up a notch so that dinner is a little more interesting?  I really don't want a salad if I think about it.  I know I have an extra pepper in the fridge and, oh yeah, the rest of that zucchini that I didn't make last week (if it's still good.  I'll have to check that).  And what if I stuffed the salmon?!  I know I always keep feta in the fridge and I bought some ricotta last week for something I now honestly can't remember, ha.  And toasted pine nuts take everything up a notch!  Yep, I think this will work".  That's how deep my thought process went - clearly, not too complicated.
  2. I got home and found an onion to add to my veggie medley, which was perfect.  I quickly sliced up the yellow bell pepper, zucchini (which I found to still be good) and half of that white onion. 
  3. In a small skillet, I heated about 2 teaspoons of olive oil on medium low heat.  To that I added about 2 to 3 cups of fresh spinach, about 2 tablespoons of crumbled feta (I used the last of what we had) and about 2 big spoonfulls of part-skim ricotta so about 1/4 cup, I would say but you could use a little more if you want.
  4. While the spinach wilted and the cheeses all melted together (you need to stir these a little) I heated about 1 - 2  tablespoons of olive oil in a large skillet on medium heat.  Once that was heated I added my sliced peppers, zucchini and onions and let those cook, stirring occasionally, until the veggies were softened and browned and the onions looked caramelized (probably around 15 minutes or so).  A few minutes into cooking the veggies I added one of my favorite seasonings, Herbs de Provence,  and a pinch of salt, stirred and continued to let those cook over the stove while I finished the rest of dinner. 
  5. After I got the veggies started I added about 1/4 - 1/2 cup of pine nuts to another small skillet and toasted on medium-low until they were browned and fragrant, about 4 minutes (watch these and you'll know when they are done.  They start to brown and you can smell the nuttiness - so good!).  You don't need to add any oil to the skillet because as the nuts heat they release their natural oils into the pan.  When the pine nuts were done I added them to my spinach & cheese mixture, incorporated well with a rubber spatula, and set aside.
  6. Then I prepped my salmon by cutting a slit in the top of each filet and creating sort of a pocket.  I then divided my spinach-cheese mixture evenly and stuffed it into the "pocket" of each salmon filet.  I sprayed a grill pan with vegetable oil , heated it to medium-high heat and turned my oven broiler on high.  Once the grill pan was hot, I added my salmon filets and let those cook about 5 to 8 minutes until you start to see it cook / turn light pink from the bottom up.  I then put my grill pan in the oven under the broiler and let that cook for about 1 1/2 minutes. 
  7. While the salmon cooked I gave the veggies another stir and then turned the heat as low as it would go just to keep them warm.  The veggies should cook in about 15 minutes.  
  8. After 1 1/2 minutes I used oven mitts to take the grill pan out of the oven.  While the salmon cooled down just a smidge I toasted 2 slices of whole grain toast in our toaster and set the table.  When the toast was done, I prepared each plate adding a stuffed salmon filet, big scoops of warm veggies and the slice of whole grain toast.  
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This was delish!  The stuffing was mild but had a little bit of a bite from the feta and a nuttiness from the toasted pine nuts.  The veggies were tender but not mushy and the toast was simple but just as good as always.

I hope this post not only leaves you with a new recipe idea but that it also encourages you and helps you get dinner on the table the next time it's 5:30 PM and you haven't yet really thought dinner through.  Remember to use what you have, keep it simple, get creative & don't be afraid to play around with ingredients.  Sometimes the best things happen when you don't have a plan!

     

    Happy Fueling!

    Taylor

    No Bake Cherry Sun Butter Squares

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    Last week I was scrolling through the recipes on my blog looking for this particular recipe and realized that over the past 3 years of making these I never posted the recipe!

    These squares are one of my favorites for breakfast or snack or paired with lunch or dinner.  I love them when I need a quick bite after a morning workout and, when time allows, I also love to sit and savor them with a cup of hot coffee, or currently, a glass of cold iced coffee.

    They are also no-bake, which means no ovens, stoves or other heat-producing appliance needed!  This is double perfect for my current situation, a resident of Dallas, Texas, where temps continue to hang out over 100 degrees (hence my suggestion of ice coffee).

    So, this weekend in attempts of staying out of the Texas heat as much as possible, I spent (a very short amount of) time throwing together a batch or two of these scrumptious squares.  They are so simple and their flavors are a mix of savory, sweet and a touch of tart (I buy organic SunButter or the Sunflower Seed spread from Trader Joe's that I just recently discovered.  Both have no sugar added).  I can't wait to enjoy these this week and I hope you love them too!

    FOR THE YOUNG ATHLETE

    These squares can also make a great addition to the young athlete's sports nutrition plan.  They are simple to make and easy to eat.  They pack a good amount of nutrition into one little square, which means that they can help fuel the busy athlete having trouble getting enough nutrition due to his/her jam-packed schedule and increased nutrition needs.  From my visits with high school sports teams and one-on-one sessions with teen athletes I also know that it is quite common for the young athlete to skip breakfast entirely, choosing more sleep over morning nutrition, which can set them up for sluggish practices and games later in the day.  The great news here is that these bars are BEST when right out of the freezer, which makes them perfect to grab and eat while running out the door, on the bus, in the car, etc.

    These squares provide energy, protein, healthy fats, zinc, magnesium, fiber, and iron in just a few small squares.  And, it's easy to change up the mix-ins to match taste preferences.  I use Sun Butter and cherries and make them nut-free; however, you can use any nut or seed butter you prefer and change the mix-ins up each time you make them.

    So, here you go - the recipe for my No Bake Cherry Sun Butter Bars.

    Happy Fueling!

    Taylor

     

    NO BAKE CHERRY SUN BUTTER SQUARES

    Makes 9 squares

    SunButter Bar Ingredients.JPG

    INGREDIENTS:

    • 1 cups rolled oats (quick cooking)
    • 1/2 cup Sun Butter 
    • 2 Tbsp dry milk powder
    • 1/2 cup dried tart cherries, chopped 
    • 1/4 - 1/2  tsp. ground cinnamon 
    • 2 Tbsp honey

     

     

    DIRECTIONS:

     1.  Add all ingredients to a large mixing bowl.

    1.  Add all ingredients to a large mixing bowl.

     2.  Mix ingredients together with a rubber spatula until well-incorporated (can also use a fork). 

    2.  Mix ingredients together with a rubber spatula until well-incorporated (can also use a fork). 

     3.  Line a 9x9 inch baking dish with parchment paper.  4.  Spread oat - Sun Butter mix out evenly along bottom of dish, making sure to get to all sides and corners.

    3.  Line a 9x9 inch baking dish with parchment paper.

    4.  Spread oat - Sun Butter mix out evenly along bottom of dish, making sure to get to all sides and corners.

     5.  Cover dish and place in the freezer.  Allow to rest in the freezer for at least 3 hours.  I leave mine in the freezer overnight.

    5.  Cover dish and place in the freezer.  Allow to rest in the freezer for at least 3 hours.  I leave mine in the freezer overnight.

     6.  When ready, bring dish out of the freezer and lift up the bars with the parchment paper, placing parchment paper and bars on a flat surface.  7.  Run a sharp knife through hot water and then blot carefully to remove excess water.  Making the knife really hot will make it easier to slice through the cold bars.  8.  Slice evenly into 8 individual bars.

    6.  When ready, bring dish out of the freezer and lift up the bars with the parchment paper, placing parchment paper and bars on a flat surface.

    7.  Run a sharp knife through hot water and then blot carefully to remove excess water.  Making the knife really hot will make it easier to slice through the cold bars.

    8.  Slice evenly into 8 individual bars.

     9.  Serve bars immediately or wrap, individually in plastic wrap and store in the freezer so that squares are ready to go as you need them!

    9.  Serve bars immediately or wrap, individually in plastic wrap and store in the freezer so that squares are ready to go as you need them!

    NOTE:  I'm also experimenting with doubling this recipe but placing in the same 9x13 baking dish to make bigger bars.  I think they will be just as good.  Will keep you posted!

     

    what's in these?

    Sun Butter:  protein, fat, iron

    Dried Cherries:  iron, fiber

    Dry Milk Powder:  protein, calcium

    Honey:  carbohydrate

    Rolled Oats:  protein, fiber, zinc, magnesium, iron

     

    What I make for dinner after being gone all weekend: Chili Lime Shrimp & Mixed Greens Salad

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    If you've been following along, you know that I have been traveling a lot lately.  It has been super fun but also doesn't leave much room for my regular routine, which usually includes weekend meal planning.  I love traveling and experiencing new foods in new cities, but, to me, there is nothing like a meal cooked in your own home.  It can be the simplest dish around -  nothing more than a grilled cheese and soup,.  However, for me the process of picking my own bread, my own perfect mix of cheeses and the fresh ingredients for a simple tomato stovetop soup is often times the perfect creative re-centering endeavor after crazy airports and plain rides and days of eating out.  

    I recently just finished back-to-back trips where I went to Belize followed by NYC.  Needless to say, there was zero meal prep done in-between.  Breakfast was pretty easy b/c I managed to stock the fridge with some less-perishable fruit and milk before we left and I always make sure to keep Sun Butter and my go-to granola bars in the pantry.  Those are staples I highly recommend keeping around. While breakfast was simple, Monday night dinner didn't come quite as easily; however, I was excited to still be able to get a fresh and fast dinner on the table.  Being tired from travel and a full day of work, I was tempted to call on my usual go-to's, Zoe's or Eatzi's, but I knew that as tired as I felt, what I really needed was to get in my kitchen and chop and toss and mix and grill.  I know myself and I know that taking an hour or so to myself after work and using that time to create something in the kitchen would leave me more rejuvenated than our standard take-out.  It's something about the mixing of flavors and textures and a variety of spices that inspires me and makes me feel like myself again.  I guess some would say that't the "creative" in me.

    Anyway, the recipe I put together this past Monday is what I want to share with you here.  I want to walk you through my train of thought and how this delicious dish got to our table.

    Ever since I made those incredibly scrumptious salmon tacos by Ina Garten back in May (see my Instagram post), I knew I wanted to try her salmon rub in other dishes.  I'd been wondering how it would turn out on shrimp for a while now and so that is what popped into my mind first. I knew the marinade would be simple and shrimp takes basically no time to cook.  I also knew that my husband and I were not going to want something super heavy after just coming home from back-to-back trips and, in general, I always tend to crave lighter dishes in the summer.  So, I mentally threw together a picture and ingredient list for this Chili Lime Shrimp Salad in between projects at work, stopped by the store on the way home, and then got to prepping in my kitchen.  This dish is so simple and full of flavor.  You whisk together a 5 - ingredient marinade and let the shrimp sit in it while you chop the mangoes, tomatoes and avocado and plate the mixed greens.  Then fire up the grill (or grill pan) and cook those shrimp before topping them on your fresh mixed greens salad.   The longer you let the shrimp marinade the better.  I let mine marinade while I prepped a few lunch items for the week so it was probably about 30 to 45 minutes but I don't think it's an absolute requirement if you're in a pinch.

    Here are the details for my quick and simple Chili Lime Shrimp & Mixed Greens Salad.  I hope you can make it a last minute go-to like I have.

    Happy Fueling!

    Taylor

    Chili lime shrimp & mixed greens salad

    To make 2 salads I used (& we had left-over shrimp for later in the week)...

    INGREDIENTS:

    • About 5 cups of mixed greens (3 for Kyle & 2 for me)
    • 1 small yellow mango, cored, peeled and cut into larger chunks
    • 1/2 of an avocado, cubed
    • About 3/4 cup cherry tomatoes, halved
    • 1/2 pound of peeled & deveined shrimp.  I put about 8 shrimp on Kyle's plate and 5 shrimp on my plate and had about 5 more shrimp leftover, which will perfect for another one of these salads again this week
    • About 1/4 cup crumbled feta cheese
    • ~2 - 4 teaspoons EVOO, for dressing
    • Balsamic Vinegar, as desired for salad
    • Crusty bread, optional
    • Marinade ingredients (inspired by Ina Garten)
      • 2 teaspoons chili powder
      • 1 teaspoon grated lime zest
      • pinch of salt
      • 2 tablespoons EVOO
      • Juice of 1 lime

    DIRECTIONS:

    1. Combine ingredients for marinade in a large Ziplock bag.  Add shrimp, coat evenly and let sit about 1 hour in the refrigerator.
    2. Add mixed greens to each plate or bowl.
    3. Top mixed greens evenly with the chopped mango, avocado and tomatoes
    4. Preheat grill pan on medium high heat.
    5. Once hot, using tongs, place shrimp on grill pan and cook about 1 1/2 to 2 minutes per side or until the shrimp are pink and no longer clear in the middle.  Place cooked shrimp on a serving platter for guests to add to their salads or go ahead and plate onto dinner salads.
    6. Bake or toast crusty whole grain bread to accompany salads
    7. Serve salads with crusty bread, and drizzles of fresh lime, EVOO and balsamic vinegar as desired.
    8. Enjoy!

     

    what's in this?

    Mangoes:  vitamin A, vitamin C, vitamin B6, fiber, fluid

    Mixed Greens:  iron, vitamin K, fiber, fluid

    Tomatoes:  vitamin C, lycopene, fluid

    Avocado:  monounsaturated fat, potassium, lutein, fiber

    Shrimp:  protein, B12, iron, phosphorus, selenium

    EVOO:  monounsaturated fat, vitamin E

    Hello, World!

    Salmon Nicoise Salad

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    Hello, friends!  It's been quite a while since my last post.  This season has been a packed one that seems to have flown by.  I was super excited to get away this Memorial Day weekend.  Kyle and I took a trip to the ranch, which meant no phones or computers or social media - just family, exploring, reading, writing and grilling.  It was just the right balance of exploration and rest. We navigated our way along streams that opened to fresh pools of cold water surrounded by the greenest grass (a very unique find in the Texas - New Mexico desert) and we made ourselves at home on the large rocking chairs that lined our front porch with plenty of reading and writing material in hand (& morning visits from our peacock friend, which you know about if you saw my IG post, ha).  Given the time and lack of technology, I got to catch up on all of my fun reading, brainstorm new recipes and articles, and start making progress on recipes I have been wanting to post for some time now.

    As summer is quickly approaching, I thought getting my Salmon Nicoise Salad up would be a good first step.  It's fairly simple to throw together and, although a salad, it is hearty enough for a filling and satisfying weeknight or weekend dinner.  Not only is it simple and filling but wild salmon is also reaching its peak season as we speak, making it a perfect time to give this recipe a try!  Parts of this salad can also be prepped ahead of time, which is great if you're making this for company and want more time to talk and hang out vs being in the kitchen. I'm excited to finally get this recipe up and here it is - my Salmon Nicoise Salad.  It's recipe that friends and family have enjoyed these last few months and I think you will enjoy as well!

    Happy Fueling!

    Taylor

     

    SALMON NICOISE SALAD

    Serves 3 - 4

    INGREDIENTS (for Salad):

    Ingredients.JPG
    • Two 6-ounce salmon filets
    • 1/8 teaspoons salt, plus more to taste
    • Pepper, to taste
    • 1 medium lemon, sliced into 6 thin slices
    • 2 medium sweet potatoes, diced (about 4 cups diced raw)
    • 2 teaspoons olive oil, to cook potatoes
    • 1 cup cherry tomatoes, sliced lengthwise
    • 1/2 pound fresh green beans, ends trimmed
    • 1/4 cup Kalamata olives (drained of juice)
    • 2 tablespoons capers (drained of juices)
    • 3 cups mixed greens
    • Champagne Vinaigrette - see recipe below

    INGREDIENTS (for Dressing):

    • 4 tablespoons Extra Virgin Olive Oil (EVOO)
    • 2 tablespoons Champagne vinegar
    • 1 teaspoon honey
    • 1 tablespoon Dijon mustard

    DIRECTIONS:

    1. Preheat oven to 400 degrees F.
    2. Line a small baking sheet with parchment paper and place both salmon filets on baking sheet.
    3. Sprinkle salmon filets with a pinch of salt and cracked pepper (<1/8 teaspoon salt on each).
    4. Top each salmon filet with 3 slices of lemon, covering the length of the filet and set salmon aside.
    5. Line separate large baking sheet with parchment paper (may need 2 - see step #7).
    6. In a large mixing bowl, toss together the sweet potatoes, 2 teaspoons of olive oil and 1/8 teaspoon of salt.
    7. Spread the potatoes out onto the large prepared baking sheet (use 2 baking sheets if the pan gets too crowded).
    8. Place sweet potatoes in the preheated 400 degree oven on the top rack and cook for about 35 minutes, flipping the potatoes about 15 - 20 minutes into cooking.  If cooking potatoes on bottom shelf, turn or stir about 10 minutes into cooking to prevent burning on one side.
    9. While potatoes cook, add capers, olives, tomatoes, and mix greens to a bowl and set aside.
    10. Now start the green beans..  Fill a medium pot with about 1/2 - inch water and bring to a boil.  Add the steamer basket to the pot followed by the green beans.  Cover the pot and allow beans to steam about 5 minutes.  After the beans have cooked, turn the burner off but leave beans in the basket covered to stay warm.
    11. When the potatoes have about 15 minutes left, add the salmon filets to the oven and cook for another 15 - 20 minutes (cooking time of salmon will vary.  A general rule is to cook the salmon 10 minutes for every inch thickness). 
    12. While the salmon & sweet potatoes cook, make the dressing by whisking together all dressing ingredients.  Or add to a small jar and shake really well!
    13. Add about 1 tablespoon of the dressing to the greens-caper mix and toss to combine.
    14. After the last 15 minutes, remove the sweet potatoes from the oven and turn the oven on broil, cooking just the salmon filets about 1 more minute.  The lemons will brown and caramelize slightly.  Remove from the oven.
    15. Now that all items are cooked, to a dinner plate:  Place 1/2 salad mix.  Add 3/4 cup green beans to one side of plate.  Add 3/4 cup of sweet potatoes to another side of plate.  Flake the warm salmon in the middle.
    16. Serve with the remaining dressing, caramelized lemon slices and warm crusty bread.
    17. Enjoy!

     

     

    what's in this??

    Green Beans:  folate, vitamin C, vitamin K, vitamin A

    Sweet Potatoes:  beta carotene (vitamin A), vitamin C, B vitamins, potassium, magnesium, phosphorus, manganese

    Lemons: vitamin C

    Dressing:  monounsaturated fat, vitamin E

    Salmon:  omega 3 fatty acids, protein, B12, selenium

    Spinach:  vitamin A, vitamin C, vitamin K, folate, iron

     

    fun nutrition facts - salmon

    Did you know what the different types of salmon mean?  I didn't really until recently when I asked the man at the fish counter about it and then read an article on it in my new Cook's Illustrated magazine.  Yes, knowing the difference between these can play a role in what you choose from a nutrition perspective, but it may also help your friend or family member like salmon!  Salmon can certainly be a fishier fish, but some varieties are more mild than others.  Here is a brief rundown of what I now know....

    WILD SALMON (Coho / King / Sockeye) - leaner, tougher, a stronger flavor

    FARM RAISED (Atlantic / King salmon) - milder flavor, more omega-3's (fattier fish), a softer, flakier texture (some say "buttery").

    Want more details on the salmon varieties?  There's a good overview here. (Thanks Cook's Illustrated!) or here (thanks Food & Nutrition magazine)!

     

     

     

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     Dressing whisked!

    Dressing whisked!

     olive mix &amp; greens tossed together with dressing and added as base of dinner plate&nbsp;

    olive mix & greens tossed together with dressing and added as base of dinner plate 

     Layer roasted sweet potatoes, steamed green beans &amp; flaked salmon to dish.&nbsp; Serve with the roasted lemon slices.

    Layer roasted sweet potatoes, steamed green beans & flaked salmon to dish.  Serve with the roasted lemon slices.