Sky Lakes Medical Center | Live Smart | Fall 2018

Ingredients Sweet potato oven fries 4 large sweet potatoes or yams 1½ tablespoons canola oil 1 tablespoon lemon pepper seasoning blend Salmon burgers 1 can (14.75 ounces) pink or red salmon 2 green onions, chopped ½ cup red bell pepper, chopped 8 crackers, unsalted tops (saltinelike), crushed 2 teaspoons lemon juice Egg whites from 2 eggs, whisked 2 tablespoons plain low-fat yogurt ¼ teaspoon ground black pepper Cooking spray 4 whole-wheat buns 2 medium tomatoes, sliced 8 leaves Bibb lettuce Salmon burgers and sweet potato oven fries How to choose healthy fats Fat has quite the reputation as a dietary supervillain, but there’s more to fat than that. A little dietary fat is essential for good health. In addition, some types of fat (in modest amounts) may even help protect your health. Other fats, however, may harm your health if you eat them too much. Here’s a closer look at these bad and good fats. Saturated and trans fats These two fats raise LDL blood cholesterol—and with it your risk of heart disease and stroke: Saturated fat. This is found mostly in animal products, including red meat, lamb, chicken with the skin left on, butter, cheese, and full-fat or 2 percent milk. It’s also in some plant foods, such as coconut oil, palm oil and cocoa butter. Trans fat. This is found in foods with hydrogenated or partially hydrogenated vegetable oil, including baked goods such as cookies, doughnuts and snacks. It helps them have a long shelf life. Trans fat is also in some fried restaurant foods. Unsaturated fats Eating healthy, unsaturated fat instead of saturated fat may help improve cholesterol levels. The two main unsaturated fats are: Monounsaturated. Examples of foods that contain monounsaturated fats include olive and canola oil, nuts, peanut butter, and avocados. Polyunsaturated. Examples of foods that contain polyunsaturated fats include salmon; tofu; and safflower, sunflower and corn oils. Serve up some good health To help keep your diet focused on the good fats: w w Plate up more fruits, veggies and whole grains, and less red meat. w w Switch to low-fat or nonfat milk. w w When sautéing or stir-frying, use olive, canola or other oils. w w Choose soft margarine instead of butter. Look for “0 grams trans fat” listed on the label. Directions w w Place oven rack in center, and heat oven to 425 degrees. w w Wash and scrub sweet potatoes, and slice into wedges, lengthwise. w w In a large bowl, toss potato wedges with canola oil and seasoning blend. w w Spread potato wedges on cookie sheet. Roast in the oven, turning occasionally, until tender and golden brown, about 30 to 40 minutes. w w While sweet potatoes are roasting, prepare salmon burgers. Drain salmon. Place in a medium mixing bowl, and flake. w w Fold in green onions, red pepper, crushed crackers, lemon juice, egg whites, yogurt and ground black pepper. w w Shape into 4 patties. w w Coat large nonstick skillet lightly with cooking spray, and heat. w w Cook salmon burgers until golden brown, turn and continue cooking until other side is golden brown. w w Serve burgers on whole-wheat buns with sliced tomatoes and lettuce and sweet potato oven fries. Nutrition information Amount per serving: 490 calories, 14g total fat (2g saturated fat), 69g carbohydrates, 25g protein, 11g dietary fiber, 590mg sodium. Source: Produce for Better Health Foundation Makes 4 servings. THE BAD GUYS THE GOOD GUYS 2 LIVE smart | Fall 2018 EAT FRESH Find more healthy, tasty recipes at SkyLakes.org/ Recipes . NUTRITION

RkJQdWJsaXNoZXIy OTI0MzU=