Heart Healthy Cooking Demo Vidoes

Diane McIlhon, our registered dietitian with the Prevention & Wellness Clinic, recently did a few heart healthy cooking demonstrations for American Heart Month. Recipes below.

Salmon and Spinach Cakes


Heart Healthy Soup for Winter



Air Fryer Salmon Fillets

4 salmon fillets, with comparable thickness

2 Tbsp. lemon juice

Lemon slices

Lemon pepper

Preheat air fryer to 400.Put lemon juice at bottom of air fryer.  Season salmon with lemon pepper.  Place 2-3 lemon slices on each fillet. Place fillets in the basket of the air fryer.  Cook for 8 minutes. When time goes off, open basket and check salmon with a fork to make sure they are done to your desired doneness.

Spinach Pancakes

8 ounces fresh spinach

1 small red onion, thinly sliced

½ cup whole wheat flour

2-4 Tbsp. cold water

1 Tbsp. olive oil

Dipping sauce:

2 Tbsp. low sodium soy sauce

2 Tbsp. lemon juice

Toasted sesame seeds

Mix soy sauce, lemon juice and sesame sauce in a small bowl. Reserve for later.

 Cut spinach into 1 ½ inch long and place in a large mixing bowl. Add onion and flour in bowl.  Add water and toss until spinach and onions are coated.  Heat oil in skillet over medium-low heat.  Place a spoonful of spinach in hot skillet, cook for approximately 3 minutes.  Flip to other side and cook for an additional 3 minutes.  Repeat with remaining spinach mixture. Serve the hot pancakes with the dipping sauce.

Mushroom Barley Soup Recipe

Extra Virgin Olive Oil

16 oz. Baby Bella mushrooms, cleaned and sliced

1 yellow onion, chopped

2 Tbsp. minced garlic

2 stalks celery, chopped

2 carrots, chopped

8 oz. white mushrooms, cleaned and chopped

1 cup canned crushed tomatoes

Black pepper, to taste

1 tsp. coriander

½ tsp. smoked paprika

½ tsp. cumin

6 cups low sodium broth (vegetable or beef)

1 cup pearl barley, rinsed

½ cup parsley, chopped

In large Dutch Oven, heat olive oil over medium heat. Add baby bella mushrooms and cook until mushrooms soften, approximately 5 minutes.  Remove from pot and sent aside.

Add onions, garlic, celery, carrots and white mushrooms to the pot.  Cook for 4-5 minutes over medium heat.  Season with pepper. Add crushed tomatoes, coriander, paprika and cumin.  Cook for an additional 3 minutes, tossing gently

Add broth and pearl barley.  Bring to a rolling boil for 5 minutes, reduce hear. Cover and let simmer at low heat for about 45 minutes or until the barley is tender.

Add cooked baby bella mushrooms back into pot.  Cook for to 5 minutes, until mushrooms are well warmed.  Finish with fresh parsley.