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
RECIPES
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.