These burgers are super easy and can be made in just a few minutes. Have your fishmonger remove the skin from the salmon to make this even easier. You can serve this as a burger on a bun with Sriracha mayonnaise (½ Sriracha and ½ mayo), or you can serve it on a bed of kale slaw.
Choose whole grain foods such as oatmeal, quinoa, brown rice, and popcorn. When choosing bread and pasta, look for “whole” in the first ingredient on the ingredient list (e.g., “whole grain wheat”).
Limit your sugar intake (e.g. sugar-sweetened snacks, candies, desserts, beverages, etc.) to no more than 3 servings per week.
Eat primarily plant-based foods. Replace red meat with plant-based proteins, such as beans and legumes often. Eat seafood at least three times per week. Include fatty fish, such as mackerel and salmon. Avoid fried fish. Eat white-meat poultry, such as turkey and chicken, at least twice a week.
Choose olive oil . Replace solid fats (e.g., butter and margarine) and other oils with olive oil. Use olive oil for cooking, in dressings and marinades. Aim to consume at least 4 tablespoons per day, while keeping within your calorie budget.
Get at least two servings (cups) of fruits per day. Choose a variety of colors.
Get at least three servings (cups) of vegetables per day. Choose a variety of colors and eat more of the dark green, leafy vegetables such as collards, kale, spinach, and turnip greens.
Choose at least three ounces (3 small handfuls) of nuts and seeds per week, while keeping within your calorie budget. Avoid candied, honey-roasted and heavily salted nuts and seeds.
This is an example of a recipe that can be made literally hundreds of ways. Add one or two vegetables, one or two fruits, a grain, a bean, and dress with citrus vinaigrette. This recipe uses avocado and orange. You could use cucumber, tomato, onion, or shredded squash – really any vegetable. For the fruit component, any citrus, mango, or pineapple works well. Choose any whole grain and any canned bean. This is a great way to use up leftover grains from other meals. This can be a side dish or served on top of a mixed green salad.
Everyone should have a go-to stir fry recipe. This is a basic recipe that you can vary based on availability of seasonal vegetables. The fresh grated ginger gives it a wonderful Asian flavor.
This one-pot meal is a great way to use leftover rice and/or chicken. You can use egg or shrimp instead of the chicken.
This risotto takes advantage of this grain’s great taste and creamy texture when cooked using this method.