Healthy Resolutions

Did you make New Year's Resolutions? According to many polls eating healthier, losing weight, and getting more exercise are the most popular things people would like to improve with their resolutions.  Many (including me!) make similar goals each January and hopefully make some progress on continuting  these good habits. I've recently been studying materials from Med instead of Meds website, (medinsteadofmeds.com) a collection of recipes and information on eating a Mediterranean sort of diet that may reduce the use of medications for health concerns.  
I've found several recipes to try and this lunch was a healthy choice of salmon patties, quinoa, salad, veggies and roll. Very tasty and filling. The Rancher-husband didn't even ask "Where's the beef?". While we will continue to base most of our meals around beef, I want to include more fish and poultry in our menus. 

SALMON PATTIES

Serves 4

Ingredients: 

1 (14.75 oz) can or 2 (5-6 oz.) cans salmon, skin and bones removed

2 T. dried minced onion

1 T. dried minced chives

¼ cup bread crumbs (preferable whole wheat Panko)

1 egg

1 teaspoon grated ginger (optional) or ¼ teaspoon ground ginger

Juice from 1 lime (optional)

2 teaspoons olive oil or non-stick spray

Directions:

1.    Combine all ingredients in a medium bowl. Mix until combined but do not overmix. 

2.    Shape into 4 patties. 

3.    Heat oil in a large skillet so that each patty has plenty of room.

4.    Cook over medium heat about 5 minutes per side. Lower the heat if needed to keep from burning. 

Quinoa (KEEN-wah) grows as a grass and produces an edible seed. This seed is prepared and eaten similar to a grain. It is rich in protein, fiber, B vitamins and minerals. The Incas called this ancient grain 'the mother of all grasses', and it is native to Peru and Bolivia where it is a common food. It is minimally processed and the bag will have instructions to "wash throughly before using". 

Quinoa is prepared much like rice. I prepared ours in the electric pressure cooker. Use 1 cup uncooked quinoa, 1 ¼ cup stock, and a pinch of salt. After rinsing the seeds with a fine colander for at least 30 seconds, drain. Add all to the EPC pot (I sprayed the pot with cooking spray first to be sure it didn't stick). Close and lock the lid and set the time for 1 minutes (yes, that is right!) on high pressure. When pressure time is up, allow a natural release for 15 minutes then a quick pressure release for the last bit of pressure. Remove the lid and fluff. 
If you're preparing quinoa in a sauce pan use 1 part uncooked quinoa and 2 parts water and salt to taste. In a saucepan bring the mixture to a boil over medium-high heat, then decrease the heat to a gentle simmer. Cook about 10-20 minutes until the quinoa has absorbed all the water. Remove the pot from heat, cover, and let the quinoa steam for 5 minutes, this helps make it fluffy. Remove lid and fluff with a fork. 
Quinoa can be served as you would rice - by itself or mixed with vegetables or herbs and spices or grated cheese. Leftover quinoa keeps well, refrigerated, for 4-5 days and reheats well.