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Amy Stinnett's LiveOK- A candid look at living in Oklahoma.
Did your mom ever make salmon patties for dinner? Mine did. Maybe you’ve made them for your family. OR maybe you’ve never enjoyed one of these delectable things.
Salmon patties are so simple and perfect for a healthy, low-cost family dinner. I found a great recipe on the www.choosemyplate.gov website along with a couple of other fun recipes to add fruits and vegetables to your menu.
The dessert is Lemon Velvet Supreme. I suggest making this first, so it can chill as you prepare the rest of the meal.
Serving Size: 1/6 of recipe
Yield: 6 servings
Ingredients:
2 cups vanilla yogurt, fat-free
3 tablespoons instant, lemon pudding mix
8 squares graham crackers, crushed
1 can (4 ounces) mandarin orange slices, drained (or your favorite fruit- um, pineapple!)
Preparation:
1. Combine vanilla yogurt and pudding mix; gently stir together.
2. Layer bottom of serving dish with crushed graham crackers.
3. Pour pudding mixture over cracker crumbs.
4. Top with mandarin orange slices or your favorite fruit.
Next, make your salad and salad dressing. The “Outtasight Salad” sounded yummy. Here it is:
Serving Size: 1 cup
Yield: 4 servings
Ingredients:
2 cups salad greens of your choice
1 cup chopped vegetables (ex: tomatoes, cucumbers, carrots, green beans)
1 cup juice-packed pineapple chunks, drained, or fresh orange segments
¼ cup Dressing (see below)
2 tablespoons raisins or dried cranberries
2 tablespoons chopped nuts, any kind (or try slivered almonds)
Preparation:
1. Put mixed salad greens on a large platter or in a salad bowl.
2. In a large bowl, mix chopped vegetables and pineapple or orange segments.
3. Add dressing and stir.
4. Spoon mixture over salad greens.
5. Top with raisins and nuts.
Dressing:
¼ cup yogurt, nonfat, plain or fruit-flavored
1 tablespoon orange juice
1½ teaspoons white vinegar
Preparation:
1. In a small bowl, mix all ingredients. Refrigerate until ready to serve.
While your salad is chilling, get ready to make your Salmon Patties.
Serving Size: 1/9 of recipe
Yield: 9 servings
Ingredients:
1 can (15½ ounces) salmon, drained
1 cup whole-grain, crushed cereal or crackers
2 large eggs, lightly beaten
½ cup 1% milk
1/8 teaspoon black pepper
1 tablespoon vegetable oil (I prefer extra virgin olive oil)
Preparation:
1. Use a fork or clean fingers to flake salmon until very fine.
2. Crumble cereal or crackers into crumbs.
3. Add cereal or cracker crumbs, eggs, milk, and pepper to salmon.
4. Mix thoroughly.
5. Shape into 9 patties.
6. In a skillet, heat oil over medium heat.
7. Carefully brown both the sides until patty is thoroughly cooked.
These are very simple recipes. They’re also cheap and delicious.
This would be a great way to get your kids in the kitchen and teach them the importance of a balanced meal. For the lemon velvet supreme, let everyone choose their favorite fruit. It’d be a great conversation starter. Ask the kids why that’s their favorite. Same goes for the salad. Let them help you choose the vegetables. Then tell them all the good this yummy food will do for their bodies.
Most importantly, HAVE FUN!
Click on the image above for more recipes that load your plate with nutrients.
Amy Stinnett's LiveOK- A candid look at living in Oklahoma.
This has been a very interesting week for me.
As an AmeriCorps volunteer, I had the opportunity to spend Martin Luther King, Jr. Day at the Regional Food Bank of Oklahoma.
In all honesty, I wasn’t exactly looking forward to it. Don’t get me wrong, I love the Food Bank and certainly don’t mind getting out of the office and doing direct volunteer service. However, I don’t love getting up really early and driving toward Will Rogers World Airport during rush hour. I also had a lot of work to do and was concerned I’d fall behind.
Little did I know it would be one of the most enjoyable and fulfilling experiences of my life. If you’ve read some of my earlier blogs, you know here at Fit Kids we see the link between food insecurity and childhood obesity and are supporters of the Regional Food Bank. I even participated in their SNAP Challenge to see if families could actually eat healthy on a strict budget.
It was a great day and I had a blast getting better acquainted with other AmeriCorps volunteers in the metro area. Together we packaged 30,774 pounds of food, which is equivalent to 23,672 meals at the Regional Food Bank.
I highly recommend you take time to volunteer at the Regional Food Bank. They are so passionate about feeding hungry Oklahomans and their passion for service is highly contagious. Jasmine Bigler, my fellow AmeriCorps staffer here at OICA, said she can’t wait to bring her daughter Josephine when she turns eight. What a great idea, right?
Here we are sorting food. It’s actually a lot of fun!
Below are a couple of links if you’d like to see news coverage of the MLK Day of Service:
What you don’t see on the news segments and what I don’t think many people are aware of is the greenhouse they have behind the warehouse where they actually grow their own produce. This is part of their Urban Harvest program, which I fell in love with immediately.
Here’s a picture of the Urban Harvest director Mason Weaver giving us the tour of the greenhouse. So fascinating!
What I adore about this program is not only do they grow and donate fresh produce, but they also focus on education, community outreach and conservation. They teach people with limited resources the organic gardening methods they use so that people can grow their own food (brings to mind the “teach a man to fish” adage).
They’re also a part of the Kids Café program. In this afterschool and summer program, children learn about nutrition and how to prepare snacks and meals. They also get to do outdoor recreation, getting out and playing games, jumping rope, playing sports and having relay races.
What a great program! What a great organization!
Here’s a link to the Urban Harvest program if you’d like more information:
http://www.regionalfoodbank.org/Programs/Urban-Harvest
We’ve also been busy, busy getting ready for legislative session next month. I’ve been attending health advocate meetings and let me just tell you, there are plenty of folks out there working hard every day to improve the health of Oklahomans. This includes the health of our mothers and babies, our mentally ill, our senior citizens, and our residents struggling with weight and its adverse affects.
Real change is not going to happen though until we see it begin to take root at the community level. That’s why we’ve planned a legislative forum on Friday, January 27th at the Ardmore Convention Center where we’ll open the floor to community members and child advocates to voice their concerns. Senator Frank Simpson (R-Ardmore) and Representative Pat Ownbey (R-Ardmore) will be there to discuss these issues with their constituents. If you are interested in being a part of this conversation, please email me: This e-mail address is being protected from spambots. You need JavaScript enabled to view it . I’d be glad to send you more information.
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