Bright Eating

    heartfelt ways to nurture body & soul

Original Recipes

by Jennifer Motl, RD

Special to Web site

•  Delicious Salmon Loaf © 2008 Jennifer Motl, RD

  Makes 8 servings

  1/2 cup minced onion

  2 stalks celery, minced

  2 tablespoons canola oil

  1 tablespoon dried parsley

  2 eggs

  1/4 cup ground flax seed or wheat germ

  1/2 cup milk (nonfat or other)

  1 (16-ounce) can boneless salmon

  Optional toppings: cup marinara sauce, pesto or cream of mushroom soup

  Directions:

  1. Preheat oven to 350 degrees.

  2. Saute onion and celery in canola oil.

  3. Beat eggs.

  4. In large bowl, mix all ingredients.

  5. Spoon mixture into loaf pan, and level with the back of a spoon. Add optional topping if desired.

  6. Bake for one hour.

  Nutritional information per serving (without topping): 126 calories, 11 g protein, 9 g fat, 3 g saturated fat, 38 mg cholesterol, 4 g carbohydrate, 1 g fiber, 125 mg calcium, 300 mg sodium

  Recipe adapted from: Lorraine Weber (Motl's grandmother)

   

•  Soothing Chicken Soup © 2008 Jennifer Motl, RD
  
  ½ chicken, skin removed (about 1 ½ lb. chicken)
  3 cups carrots, chopped
  3 cups celery, sliced
  2 cups potatoes, cubed but not peeled
  1 to 3 cloves garlic, minced
  1 tablespoon dried sage
  juice of ½ lemon (about ¼ cup)
  1 teaspoon black pepper (or ½ teaspoon cayenne)
  3 bouillon cubes
  8 to 10 cups water
  ½ cup chopped fresh parsley (or 2 tablespoons dried)
  
  1. Bring water to boil in large pot.
  2. Add all other ingredients except parsley, and bring to boil again.
  3. Cover, reduce heat, and simmer 90 minutes.
  4. Remove chicken, put on chopping block, and slice meat off the bones. Discard the bones. Return chicken meat to the stew pot.
  5. Remove from heat, add parsley and serve.
  
  Makes six hearty servings.
  
  Nutrient Analysis: 270 calories, 26 g protein, 9.4 g fat (2.5 g saturated fat), 21 g carbohydrate, 5 g fiber, 72 milligrams calcium, 2.6 milligrams iron, 940 milligrams sodium (less if low-sodium bouillon used), 800 milligrams potassium, 16,000 units vitamin A, 30 milligrams vitamin C, 63 milligrams cholesterol.
   
•  Wild rice cooking tip:

If using foraged Midwestern wild rice, simmer 1 cup rice in 1 3/4 cup water for 45 minutes.

If using farmed hybrid wild rice, simmer 1 cup rice in 2 1/2 cups water for 60 to 75 minutes.

•  Wild rice with wild salmon and wild mushrooms © 2008 Jennifer Motl, RD

2/3 cup wild rice

water (1 1/4 cup if foraged Midwestern wild rice, 1 2/3 cups if farmed wild rice)

2 tablespoons unsalted butter

1/2 cup chopped green onions (separate green tops from white bottoms)

1 cup cremini or other mushrooms, sliced

6 oz. canned wild Alaskan salmon (boneless)

1 1/2 teaspoons grated lemon zest or juice of 1/2 lemon

1/4 teaspoon salt (optional)

1/4 teaspoon black pepper

1. Combine wild rice and water in saucepan, bring to boil, reduce heat and simmer, covered, until water is absorbed and kernels begin to split open. (45 to 75 minutes, depending on type of rice).

2. Meanwhile, chop onions and slice the mushrooms. Set aside green onion tops.

3. In a frying pan over medium heat, heat butter or olive oil. Add mushrooms and white part of onions and saute until onions are translucent or slightly caramelized, 10 to 15 minutes.

4. Open canned salmon and drain. Use a fork to flake the salmon meat into a serving bowl.

5. Combine all ingredients in serving bowl. Stir or toss gently with a large spoon. Serve hot.

Serves 4.

•  Wild Rice Salad © 2008 Jennifer Motl, RD

1 cup wild rice

water (1 3/4 cup if foraged Midwestern wild rice, 2 1/2 cups if farmed wild rice)

1/2 cup chopped green onions

1 cup fresh green beans (can substitute frozen)

1/2 cup dried cranberries

4 Tablespoons olive oil

4 Tablespoons lemon juice or vinegar

1/4 teaspoon salt (optional)

1/4 teaspoon black pepper

1. Combine wild rice and water in saucepan, bring to boil, reduce heat and simmer, covered, until water is absorbed and kernels begin to split open. (45 to 75 minutes, depending on type of rice).

2. Meanwhile, wash green beans and snap off any brown ends.

3. Put green beans and 1 tablespoon water in microwavable dish with lid and microwave for 8 minutes or until tender.

4. Toss all ingredients in salad bowl and serve warm or chilled.

Serves 6.

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Copyright © 2004 Bright Eating. Last modified: January 31, 2010, by Jennifer Motl, RD.