October 17, 2017 – Appetite For Life @ Johnson & Wales University
Recipes by Chef Megan Lambert, MS, RD
Senior Instructor, College of Culinary Arts
Johnson & Wales University, Charlotte
Canned Salmon Fish Cakes with Mixed Greens & Maple-Mustard Vinaigrette
Salmon Cakes Ingredients
•1 Onion, finely chopped
•1 Red bell pepper, finely chopped
•1 clove Garlic, minced
•16 oz. Canned salmon or other canned fish
•2 Eggs
•1 cup Bread Crumbs, finely ground or panko
•2 T. Olive oil, separated
•Salt and pepper, to taste
Method
1. Sauté onion and bell pepper with 1 T. olive oil until soft and translucent. Sprinkle with salt. After the onion and pepper are softened, add the minced garlic and sauté for one minute. Set aside to cool.
2. In a bowl, combine the canded salmon and its liquid with the eggs, sautéed veggie mixture, and salt and pepper to taste. (Remove skin and bones as necessary, or purchase skinless, boneless salmon.)
3. Add bread crumbs as needed to make a moldable mixture.
4. Form the mixture into 12 equal patties.
5. Heat the remaining 1T. olive oil in a sauté pan over medium heat.
6. Press each salmon cake into the remaining bread crumbs and then place into the sauté pan. Sauté until golden brown and crisp on the outside, and serve with mixed greens.
Maple-Mustard Vinaigrette Ingredients
•2 T. Balsamic or sherry vinegar
•2 t. Whole grain mustard
•2 t. Honey, sorghum, or maple syrup
•4 T. Extra virgin olive oil
•Salt and pepper, to taste
Method
1. Whisk all ingredients together in a bowl.
2. Toss with greens and serve with salmon cakes.
Salmon Cakes Yield:
6-8 servings
Fresh Pea and Mint Hummus
Ingredients
•2 cups frozen, shelled peas, brought to room temperature (or use fresh peas)
•1/2 cup loosely packed mint leaves
•1 clove Garlic, minced
•Juice of 1 Lemon, (approx. 2 T.)
•2-4 T. Olive oil
•1 cup Extra virgin olive oil
•Salt and pepper, to taste
•Olive oil, to drizzle
Method
1. Blanch the peas in salted, boiling water, then rinse under cold running water to stop the cooking process.
2. Place all ingredients into a blender or food processor, and blend until as smooth or chunky as you like.
3. Serve with pita chips and/or fresh veggies.
Yield: about 2 cups; serves 6-8
Whole Wheat Pita Chips
Ingredients
•4 whole wheat pita bread, 6” round
•4 t. Olive oil, or other fat
•Salt and pepper, to taste
Method
1. Brush each pita bread with 1 t. oil.
2. Cut the pita breads into 8 wedges each, then pull apart the halves. You should have 64 chips.
3. Place the chips onto a sheet pan lined with parchment paper. Sprinkle with salt and pepper.
4. Bake for 8-12 minutes, or until golden brown and crisp. Check halfway through bake time and stir.
Yield: 2 servings
Lentil Spinach Soup with Indian Spices & Cucumber Raita
Lentil Spinach Soup Ingredients
•1 T. Olive oil
•1 Onion, chopped
•1 clove Garlic, minced
•1” piece Ginger, minced
•2 t. Ground tumeric
•2 t. Garam masala
•2 cups Dried Lentils
•2 Qt. Broth or Water
•10 oz. Frozen Spinach
•Salt and pepper, to taste
Method
1. Sauté onion in olive oil until soft and translucent. Sprinkle with salt. Once onion is soft, add the minced garlic and ginger, tumeric, and garam masala, and continue to sauté for one minute, until fragrant.
2. Add the liquid and lentils, bring to a boil, then reduce heat and simmer slowly until lentils are tender, about 20 minutes. Adjust the consistency of the soup by boiling longer to thicken it, or add liquid to thin it out.
3. Add frozen spinach, and bring the soup back to a simmer.
4. Turn off heat and serve with cucumber raita.
Yield: 6-8 servings
Cucumber Raita Ingredients
•1/2 cup Plain Greek yogurt
•1/2 cup Cucumber, halved and seeded
•1/2 t. Garam masala
•Salt and pepper, to taste
Method
1. Grate cucumber on a box grater. Place the cucumber shreds in a double layer of paper towel and squeeze out the extra liquid.
2. Mix all ingredients in a bowl.
3. Serve with spinach and lentil soup.
Yield: about 3/4 cup
Frozen Fruit & Yogurt Parfaits
I make these often to take in my lunch or for a quick snack on the go. Make up several in to-go containers and keep them in the refrigerator for 3-5 days. -Chef Megan Lambert, MS, RD
Ingredients
•1 cup your favorite yogurt
•1 cup Frozen blueberries, thawed
•3/4 cup Granola
Method
1. Place 1/4 cup of blueberries in a cup, top with 1/4 cup of yogurt mix, and then 1 T. of granola.
2. Repeat once more.
3. Enjoy!
Yield: 2 servings
Posted: October 17, 2017
