Healthy Recipes for the Unhealthiest American

Salmon Burger Ingredients 1 1/2 pounds wild canned salmon 2 tsp Dijon mustard 2 shallots or one onion, peeled and cut into chunks 1/2 cup whole wheat bread crumbs Salt and freshly ground black pepper 2 tbsps olive oil Lemon wedges Hot sauce Directions Place ingredients into food processor until well combined. Make sure there are no large fish chunks or the mixture is not too fine. The mixture should be right in the middle. Put the mixture into a bowl, and stir in the bread crumbs, and some salt and pepper. Shape into four burgers. (cover and refrigerate the burgers for several hours)* 4. Place the butter or oil in a nonstick skillet, and turn the heat to medium-high. Cook the burgers for 2 to 3 minutes a side, turning once. [ pagebreak ] Beet Burger Ingredients 3 tbsp finely grated raw beet 1/2 cup cooked oats (quick or regular rolled oats) 1 cup uncooked oats (quick or regular rolled oats) 3/4 cup almonds, coarsely ground 2 tbsp sesame seeds 1/2 cup peppers 1/4 cup chives 1/4 cup onion, minced 1 tsp dried basil 1/4 tsp ground sage 1/4 tsp mustard powder or horseradish 2 tbsp lite soy sauce Directions Mix all ingredients together well. Form into patties and gill until cooked through. Serve on whole wheat rolls with tomato slices and your favorite condiments. [ pagebreak ] Quinoa Fruit Pudding Ingredients Makes six 1/2 cup servings 1 cup organic quinoa 2 cups boiling water 1/2 cup dried cherries 1/2 cup dried cranberries 1/2 cup unsweetened apple juice 2 bananas 1 tsp grated orange rind 1 tsp vanilla 1/2 tsp cinnamon Directions Rinse quinoa in cold water if saponin has been removed, if not rinse in hot water. Add rinsed quinoa to boiling water and, reduce heat to low and simmer for 7 minutes. Add dried cherries, cranberries and simmer until liquid is absorbed about an additional 5 to 7 minutes. While quinoa is cooking, combine remaining ingredients in food processor and puree until smooth. Remove quinoa from heat and combine pureed mixture with quinoa and mix well. Place in serving bowls and refrigerate until ready to serve. [ pagebreak ] Chia Muffins Ingredients 1 tbsp ground chia seed 1 1/2 cups whole wheat flour 2 tsp cinnamon 1/2 tsp nutmeg 2 tsp baking soda 1/2 tsp salt 15 oz canned pumpkin 1/4 cup canola oil 2 tbsp agave nectar 1 tbsp vanilla 3/4 cup chopped walnuts 1/4 cup water or no sugar added apple juice 1 cup firmly packed fresh apple, peeled and grated (5 1/2 ounces by weight, grate apple on large hole side) Directions Pre-heat oven to 350degF. Combine first 6 dry ingredients and mix with wire whisk. In separate bowl combine pumkin, canola oil, agave nectar, vanilla and walnuts, water, mix and then fold into dry ingredients. Fold in fresh grated apple. Scoop into paper cups in muffin tins and bake for 33-35 minutes. Nutritional Info 1 muffin Calories 150 sat fat 1g sodium 270mg fiber 3g sugars 4g protein 3g