MyPlate For The Heart

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Written By Judy Doherty, MPS, PCII

Here are 15 Ways to Say, "I Love My Heart!" with MyPlate...This wonderful meal has 15 ingredients that your heart will love, and it can be made in just 30 minutes or less.

On the menu:
  • Salmon with Red Velvet Relish
  • Barley Date Walnut Pilaf
  • Steamed Broccoli
  • Apple Slaw

This 30-minute dinner would make a great Valentine’s Day meal, but you could try it on any day that you want to show your heart a little extra love.

Salmon:

2 3-ounce fillets of salmon

Red Velvet Relish:

1 cup grape or cherry tomatoes

1/4 avocado, diced

1 tablespoon chopped parsley

One dash of extra virgin olive oil

Juice from half a lemon

Broccoli:

1 cup broccoli, steamed

Apple Slaw:

1/2 apple, cut into strips

3 baby carrots, cut into strips

2 tablespoons of nonfat Greek yogurt

Drizzle of apple cider vinegar glaze (or apple cider vinegar, in a pinch)

Barley Date Walnut Pilaf:

1/2 cup quick cooking barley

1 cup water

2 tablespoons chopped dates

1 tablespoon chopped walnuts

Directions:

1. Place the salmon in a shallow dish with a bit of water at the bottom. Bake at 350 degrees until done (usually about 20 minutes).

2. Make the pilaf. Place the barley, water, chopped dates, and chopped walnuts in a rice cooker. Cook for 15 minutes.

3. Make the relish. Cut the tomatoes into quarters and mix them gently with the diced avocado, parsley, olive oil, and lemon juice.

4. Make the slaw. Mix the apple and carrot sticks with the Greek yogurt. Toss lightly.

5. Make MyPlate:

  • Place the salmon on a plate and top it with the tomato relish.
  • Arrange the broccoli, pilaf, and slaw in small groups around the salmon.
  • Top the slaw with the apple cider glaze.
  • Top the pilaf with chopped dates and nuts. Use a small ramekin to mold it onto the plate (see below).

Check out the latest heart health materials and MyPlate resources for 2012 in our store.See the winners of the USDA MyPlate Video Contest here.View the new SuperTracker tool here.You can feature this meal in our MyPlate for the Heart powerpoint show (heartmyplatemeal.ppt). The show even includes the magenta MyPlate graphic!

Judy Doherty, MPS, PCII

Judy Doherty, MPS, PCII discovered her love of cooking at her grandmother's side, stirring raisin oatmeal on a Saturday morning. By 15 she had her first food service job. At 18 she was accepted to the Culinary Institute of America, where she graduated second in her class, then went on to the Fachschule Richemont in Switzerland to study pastry arts and baking. A decade with Hyatt Hotels followed before she founded Food and Health Communications with a single conviction: food that is good for you should taste extraordinary.

Judy holds a Master of Professional Studies in Food Business from the Culinary Institute of America, a Bachelor of Science in Culinary Arts from Johnson and Wales University (Summa Cum Laude), two art certificates from UC Berkeley Extension, and the CIA's Pro Chef II certification. She has earned the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year award.

Today she develops every recipe on this site, shoots and styles food through her food photography and motion studio, and publishes nutrition education materials for dietitians, schools, extension offices, and health professionals through nutritioneducationstore.com. She uses the latest nutritional science and Dietary Guidelines to drive her creativity — whether that means a new twist on fajitas or Italian brownies made with toasted nuts and cooked honey. Her mission has never changed: help everyone make food that tastes as good as it is for them.

https://nutritioneducationstore.com
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