Health Beat - Spring 2020 - 5
Salmon Cakes with
White Beans and
This well-rounded meal can be
pulled together mostly from
pantry and fridge staples
3 tablespoons olive oil, divided
2 cloves garlic, minced
1 cup white beans, rinsed
¼ cup water
1 lemon, halved
Salt and pepper
1 14.75-ounce can of salmon
½ cup breadcrumbs
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon oregano
¼ cup onion, chopped
2 cups raw collard greens, chopped
into ribbons with ribs removed
(about 7 large leaves)
½ shallot, minced
Heat 1 tablespoon of oil on medium heat
and sauté garlic until fragrant, about 30
to 60 seconds. Add the beans and water
and bring to a boil. Reduce and simmer
for 15 minutes. Transfer beans to a bowl
and mash with the juice of half a lemon.
Add salt and pepper to taste.
While the beans are simmering,
drain the liquid from the salmon
can and reserve. In a medium bowl,
combine salmon, egg, breadcrumbs,
spices and onion. Form into 4 patties.
If the mixture is too dry, add some of
the saved liquid.
In a large sauté pan, heat 1 tablespoon of olive oil over medium heat.
Add salmon cakes and cook for about
2 to 3 minutes on each side, flipping
once. Drain on paper towels and cover
with foil to keep warm.
Heat 1 tablespoon of olive oil on
medium-high heat until simmering.
Add collard greens and sauté for
about 6 minutes, adding the shallot after about 3 minutes. Toss with
tongs, allowing the greens to rest
against the pan at 15-to-30-second
intervals. Remove from pan and season with salt, pepper and the juice
of half a lemon. Divide greens into 4
servings and serve alongside salmon
cakes and white beans.
Makes 4 servings.
Nutritional information per serving: 340 calories; 10 g total fat; 27 g protein;
16 g carbohydrates; 115 mg cholesterol; 619 mg sodium; 3.25 g dietary fiber;
317 mg calcium.
You hear a lot about calcium-but
why is it so crucial to good health?
"Most of us know it for bone support, but we also need it for muscle
contraction, especially for the heart
as it pumps blood," says Melissa
Majumdar, a spokeswoman for the
Academy of Nutrition and Dietetics.
"Our best calcium still comes from
dairy, though we can get some from
If you're avoiding dairy, the following nondairy foods can also
bring calcium into your diet, along
with other nutrients, to keep your
bones-and your heart-strong:
Canned fish with bones. Thanks to
their soft, digestible bones, canned
fish like salmon and sardines can
be a great source of calcium and
omega-3 fatty acids.
Leafy greens. Kale, collard, turnip
and mustard greens are all rich in
calcium and other nutrients, such as
vitamins A and K. It's best to cook
leafy greens first, which can reduce
oxalic acid, a compound that can
inhibit calcium absorption.
White beans. A single cup of these
cooked legumes has about 16 percent of the recommended dietary
allowance for calcium, as well as
fiber and protein.
Tofu. Buy it fortified with calcium for
a meal rich in calcium, protein and
manganese, a mineral required for a
healthy brain and nervous system.
The National Institutes of
Health offers resources
on how to improve
bone health at
1/23/20 4:52 PM
Health Beat - Spring 2020
Table of Contents for the Digital Edition of Health Beat - Spring 2020
Health Beat - Spring 2020 - 1
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