Corny Salmon Cakes – Made with Pantry Ingredients

These one bowl, one skillet Corny Salmon Cakes are made with convenient ingredients like canned salmon, bread crumbs, frozen corn, an egg, Dijon mustard, and shredded cheese. They’re easy to assemble and provide much-needed omega-3 fats for your family.

Corny Salmon Cakes via MealMakeoverMoms.com/kitchen #seafood

When the month of March rolls around, I always think about spring cleaning my kitchen. But in reality, my spring cleaning style is more about shopping my fridge and pantry each week and cooking healthy meals with ingredients that I already have on hand and need to use up. The benefit of that spring-clean strategy is a tidier kitchen but also less food waste, since ingredients that might be languishing in the back of my pantry or on their last legs in the veggie crisper get consumed.

Corny Salmon Cakes via MealMakeoverMoms.com/kitchen #seafood

For this month’s Recipe Redux, we were challenged with creating a recipe with at least 3 ingredients already in our refrigerator or pantry and trying not to go to the store to buy anything new. I did just that with these Corny Salmon Cakes, but I did cheat a wee bit by adding chopped fresh chives as a flavor booster.

Corny Salmon Cakes via MealMakeoverMoms.com/kitchen #seafood

Corny Salmon Cakes are a Meal Makeover Mom favorite. But in true MMM fashion, I decided to tweak the recipe by adding a few flavor enhancers. From now on, I’ll be adjusting the recipe every time to brighten the flavor. Basically, what I added was the following:

The zest of half a Lemon
A tablespoon of mustard dill sauce vs. Dijon mustard
A tablespoon of chopped fresh chives

And I omitted the Old Bay, because I didn’t need it anymore

Corny Salmon Cakes
 
Getting kids to eat cute little patties is a no brainer, but seafood is another story. I think you'll find success with this recipe though since the flavor of the boneless, skinless canned salmon is really mild and the add-in like shredded cheese, kid-pleasing corn kernels, and fresh chives make these cute cakes really tasty.
Author:
Recipe type: Dinner
Serves: 4
Ingredients
  • Two 5-ounce cans boneless, skinless pink salmon, drained and finely flaked
  • ¼ cup plus 3 tablespoons dried whole wheat bread crumbs, divided
  • ⅔ cup shredded reduced-fat Cheddar cheese
  • ⅔ cup frozen corn kernels, thawed
  • ¼ cup light mayonnaise
  • 1 large egg, beaten
  • 1 tablespoon Dijon mustard or mustard dill sauce
  • 1 tablespoon chopped fresh chives
  • Zest of half a lemon
  • ¼ teaspoon reduced-sodium Old Bay Seasoning, optional
  • 1 tablespoon organic canola oil or extra virgin olive oil
Instructions
  1. Place the salmon, ¼ cup of the bread crumbs, cheese, corn, mayonnaise, egg, mustard, chives, zest, and Old Bay Seasoning as desired in a bowl and mix until well combined.
  2. Shape the mixture into 8 patties (a generous ¼ cup each) and coat with the remaining 3 tablespoons bread crumbs.
  3. Heat half the oil in a large nonstick skillet over medium-high heat. Cook the cakes until the bottoms are golden brown, 5 minutes. Flip the cakes, add the remaining oil, and cook until golden brown, an additional 4 to 5 minutes.
Notes
1 gram omega-3 per serving.
Nutrition Information
Serving size: (2 cakes), Calories: 270, Fat: 15g, Saturated fat: 4g, Carbohydrates: 16g, Sodium: 610mg, Fiber: 1g, Protein: 21g

why you need omega-3s Courtesy AlwaysOmega3.com

Adding seafood to your family’s diet twice a week whether it’s salmon, canned tuna, or tilapia is good for your heart, and these Corny Salmon Cakes are a great way to get started. Each serving has 1 gram of omega-3 fat, which most Americans don’t consume enough of. To put that number in perspective, it’s recommended that you get 250 milligrams to 1,000 milligrams of the long-chain omega-3 fats (DHA and EPA) a day. That’s a lot of numbers to think about, so I aim for 500 milligrams. To find out if you and your family consume adequate omega-3s, check out this online quiz at Always Omega3s.

Turkey & Black Bean Taco Lasagna – {The Recipe Redux}

Add an adventurous twist to Taco Tuesday by turning traditional tacos into hearty Turkey & Black Bean Taco Lasagna. This recipe is simple and nutritious thanks to ingredients like lean ground turkey, a can of black beans, bell peppers, cottage cheese, cumin, chili powder, and lots of cilantro.

Instead of noodles and ricotta cheese, I use flour tortillas and low-fat cottage cheese to create luscious lasagna layers.

Turkey & Black Bean Taco Lasagna

Rib-sticking casseroles make me happy. With two grown boys at my table (Josh is 21, if you can believe it, and Simon is 18), I often hear this question right after dinner: “Mom, what’s for dinner?” They always seem to be hungry; it takes a lot of food to fill ’em up!

We’re all big fans of tacos, and casseroles are always a hit, so my taco transformation makes sense. At least to me it does.

Turkey & Black Bean Taco Lasagna

For this month’s Recipe Redux, we were challenged with cooking up a healthy new take on tacos.
My recipe for Turkey & Black Bean Taco Lasagna is just that.

I start with lean ground turkey, rich in protein and low in saturated fat. {3 ounces of ground white meat turkey has 98 calories, 20 grams of protein, and 0 grams saturated fat.} Turkey has a mild taste, which makes it the perfect canvas for a world of interesting flavors. For this dish, I turn to cumin, chili powder, salsa, and cilantro to amp up the flavor profile.

I also use a can of black beans in the recipe. Beans are technically a vegetable, which is no surprise given their stellar nutrient profile. Beans and other pulses are filled with fiber and potassium, and they’re fat free. And if you drain and rinse a can of beans, you’ll wash away 40% of the sodium.

Turkey & Black Bean Taco Lasagna

Lasagna and Italian cooking go hand in hand. But there’s no reason you can’t shake things up, which is why I turned to the cuisine of Mexico for my lasagna re-do. Flour tortillas replace noodles, and instead of ricotta cheese and pasta sauce, I use cottage cheese and salsa. My veggies of choice are beans, corn kernels, and bell peppers, and I use flavor boosters like cumin, chili powder, and cilantro.

Turkey & Black Bean Taco Lasagna

Turkey, Black Bean Taco Lasagna
 
Whenever I survey our online community, tacos come up as one of the top family favorites. They are versatile, and you can set out a build-your-own taco bar to give the kids more control of what goes into their taco shells. I took some creative license with tacos by turning them into a lasagna. Instead of noodles, I used flour tortillas, and for the filling, I cooked up a mix of lean ground turkey, bell pepper, black beans, corn kernels, salsa, cottage cheese (vs. ricotta), spices, and cheese.
Author:
Recipe type: Dinner
Cuisine: Mexican
Serves: 8
Ingredients
  • 1 tablespoon olive oil or organic canola oil
  • 1 large bell pepper (any color), cut into ¼-inch dice
  • 1 pound lean ground turkey
  • 4 green onions, thinly sliced
  • 2 teaspoon ground cumin
  • 1½ teaspoons chili powder
  • One 16-ounce jar salsa
  • One 15½-ounce can black beans, drained and rinsed
  • 1 cup frozen corn kernels, thawed
  • 1 cup cilantro leaves, roughly chopped
  • Five 8-inch flour tortillas, cut in half
  • One 16-ounce container low-fat cottage cheese
  • 1½ cups shredded reduced-fat Cheddar cheese
Instructions
  1. Heat the oil in a large nonstick skillet over medium-high heat. Add the bell pepper and cook, stirring frequently, until tender, 5 to 7 minutes. The key here is to soften and caramelize the peppers so their natural sweetness shines through. You don’t want to burn them though, so adjust the heat accordingly!
  2. Add the turkey, green onion, cumin, and chili powder and cook, stirring frequently until the meat is no longer pink, about 5 minutes.
  3. Preheat the oven to 375°F. Add the salsa, black beans, corn, and cilantro to the skillet and stir to combine.
  4. To assemble the lasagna, arrange a third (about 2 cups) of the turkey mixture in a 9 x 13-inch baking pan or dish. Layer half the tortillas over the meat, allowing them to overlap. Spoon half of the cottage cheese and ½ cup of the Cheddar cheese over the tortillas and spread evenly.
  5. Place 2 more cups of turkey mixture over the cottage cheese. Layer with the remaining tortillas and cottage cheese. End with the turkey mixture.
  6. Top with the remaining Cheddar cheese and bake, uncovered, until the cheese melts and the lasagna is heated through, about 25 minutes.
Notes
35% vitamin C, 20% calcium, 15% iron.
Nutrition Information
Serving size: (1 slice), Calories: 360, Fat: 8g, Saturated fat: 3g, Carbohydrates: 37g, Sodium: 670mg, Fiber: 8g, Protein: 36g,

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Recipe for 3-Seed Lentil Cakes: #RecipeRedux from Laurel’s Kitchen Cookbook

These vegetarian 3-Seed Lentil Cakes are packed with great nutrition, plus they are gluten free. Like mini meat loafs you can top them with a bit of tomato sauce and serve with a side salad, coleslaw, vegetable and/or rice!

We have been participating in The Recipe Redux healthy blogger challenge for several years now, and this month’s challenge was to “Grab your nearest cookbook and ReDux the recipe on page 201, 16, 216 – or any combination of the number ‘2016.’”

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Making Holiday Pizzelles with my Dad + New Recipe for Coconut Almond Pizzelles {Recipe Redux}

Pizzelles are traditional Italian waffle cookies made with flour, eggs, sugar, butter, and flavoring. I gave these tasty treats a healthy makeover by replacing half the flour with almond flour, switching to coconut oil, and decreasing the sugar by a third.

Coconut Almond Pizzelles via Maealmakeovermoms.com/kitchen

When I think of baking cookies I think of my mom. She stills makes amazing cookies at least twice a week. However, when I think of pizzelles it’s all about dad. A very dear family friend, Lucy, used to send pizzelles over to our house on the holidays and dad always said how much he loved them. One year she gave him a pizzelle iron, and from then on, he started making them at every major holiday. I love his pizzelles and have always wanted to learn how to make them.

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Healthy Teriyaki Tofu & Veggie Protein Bowl – {Recipe Redux October Challenge}

Plant-based protein bowls are a food trend that makes me very happy. They’re easy to make, nutritious, versatile, and filled with big flavors and lots of crunch. This Teriyaki Tofu and Veggie Protein Bowl is no exception.

Healthy Teriyaki Tofu and Veggie Protein Bowl via MealMakeoverMoms.com/kitchen #vegetarian

{Picky Eater Advice}

If your family tends to shy away from vegetables, set up a build-your-own  bowl bar filled with an array of ingredients so everyone can decide what to take … or what not to take. Giving finicky eaters control over their individual food choices (especially when they’re all healthy choices) is often a big motivator for trying new foods.

Healthy Teriyaki Tofu and Veggie Protein Bowl via MealMakeoverMoms.com/kitchen #vegetarian

The bowls I like to make include some sort of whole grain including brown rice, farro, quinoa, or whole wheat pasta, crunchy vegetables, fresh herbs, and one or two protein-rich foods — beans, tofu, grilled chicken, salmon, nuts, seeds, or eggs.

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Toll House Cookies get a Makeover – Gluten-Free Almond Coconut Chocolate Chip Cookies {The Recipe Redux}

These Almond Coconut Chocolate Chip Cookies are made with almond flour, coconut oil, unsweetened shredded coconut, and mini semi-sweet chocolate chips. They’re a gluten-free makeover of the chocolate chip cookies from my childhood.

Gluten-Free Almond Coconut Chocolate Chip Cookies via Mealmakeovermoms.com/kitchen #GlutenFree

Here at Meal Makeover Moms’ Kitchen we participate in The Recipe Redux monthly blogger challenge. This month’s challenge:  Stir up some of your earliest culinary recollections and share a healthy recipe and the accompanying story about one of your first cooking memories.

Growing up, I often helped my mom make Toll House Cookies, and I always polished off a few warm-from-the-oven treats with a cold glass of milk. For The Recipe Redux, I decided to give these classic cookies a gluten-free makeover by replacing the wheat flour with almond flour, and I also swapped out mom’s Crisco for coconut oil.

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Sautéed Peaches with Walnuts, Coconut Yogurt, and Basil Za’atar Dust {The Recipe Redux}

This sliced peach dessert is sweet and nutritious, and the flavor combination of peaches, walnuts, coconut Greek yogurt, brown sugar, basil, and za’atar is unexpected yet seriously delightful. I drew inspiration for this summer dessert from Al’s Place, a restaurant in San Francisco where Chef Aaron London puts gorgeous, in-season produce on the pedestal it deserves.

Sautéed Peaches with Walnuts, Coconut Yogurt, and Basil Za'atar Dust via MealMakeoverMoms.com/kitchen #peach #dessert #TheRecipeRedux

{If you think the basil and za’atar are too out there for your kids, leave ’em out. The dessert will be just as luscious albeit a bit less intriguing.}

Sautéed Peaches with Walnuts, Coconut Yogurt, and Basil Za'atar Dust via MealMakeoverMoms.com/kitchen #peach #dessert #TheRecipeRedux

Gosh. Where to begin?

I’ve been a road warrior all summer.

Between work trips and fun getaways, I’ve been to Nantucket, New York, New Hampshire, Cleveland, DC, and as far west as Sacramento and San Francisco. Throughout my travels, I ate some terrific meals, but the most memorable by far was at Al’s Place, voted America’s Best New Restaurant last year by Bon Appetite. It was the chef’s dessert of slow roasted peach, basil/corn, candied za’atar, and coconut cream that took my breath away and my taste buds to a whole new level …

Al's Place San Francisco via MealMakeoverMoms.com/kitchen

… And it just so happens that the theme for this month’s Recipe Redux blogger cooking challenge was to cook up a healthy recipe inspired by an unforgettable meal enjoyed while traveling. There was no doubt in my mind that Chef London’s peach dessert was the perfect recipe for this assignment.

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Spiralized Summer Squash and Pistachio Salad {The RecipeRedux – Podcast Episode #290}

Summer squash is abundant this time of year at farmers’ markets, grocery stores, and in CSA baskets, and it’s the star ingredient in this recipe for Spiralized Summer Squash and Pistachio Salad. It’s easy to make and filled with flavor thanks to a lemony dressing with basil and mint.

Spiral Summer Squash and Pistachio Salad via Mealmkakeovermoms.com/kitchen

 

True confession: I do not like summer squash. I find it bland, watery, and, as my daughter would say, “meh!” However, I LOVE this salad. And I am not alone. I had two friends over for dinner the day I made this and they told me they also do not like summer squash. But, all they could do during dinner was go on and on about how much they loved this salad! The crunch and fresh flavors, not to mention the spaghetti-like shape, makes it fun for kids (even picky kids and adults) of all ages.

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Sunny Summer Panzanella Salad {Recipe Redux} – Inspired by Teaspoon of Spice Blog

Classic panzanella salad is made with tomatoes and chunks of stale (or toasted) bread. Other components include onion and fresh basil. I gave this  tasty Tuscan salad a new and even more nutritious fix by adding some extras including mozzarella cheese, paper-thin slices of English cucumber and radishes, juicy diced watermelon, and mint. I left the onions out since my kids don’t love ’em!

Sunny Summer Panzanella Salad via MealMakeoverMoms.com/kitchen #salad #watermelon

Every month, we join other like-minded healthy food bloggers for The Recipe Redux cooking challenge. This month, we’re all celebrating ReDux’s 5th birthday by celebrating each other. For the challenge, were were asked to pick a fellow ReDuxer by going to their blog and either making one of their recipes or creating a recipe inspired by theirs.

Sunny Summer Panzanella Salad via MealMakeoverMoms.com/kitchen

I chose a recipe for Portable Cherry Caprese Panzanella Salad, created by Deanna Segrave-Daly, RD. Deanna is a Philadelphia-based registered dietitian, food blogger, and co-founder of The Recipe Redux. She blogs with her dietitian partner, Serena Ball over at Teaspoon of Spice where you’ll find fast, healthy, family-pleasing recipes — the kind of food I like to make too. I discovered Deanna’s Portable Cherry Caprese Panzanella Salad when she featured it on one of her Facebook LIVE broadcasts. (If you haven’t seen any of Deanna’s Facebook LIVE broadcasts yet or her Healthy Kitchen Hacks, be sure to check them out.) I loved the panzanella-with-fruit idea so much that I decided to give classic panzanella salad my own unique spin by adding watermelon, cucumber, radishes, mint, and mozzarella. I’ve made this recipe two times in the past week, fed it to family and my interns (we have three nutrition students working with us right now!), and I plan to make it over the July 4th weekend as well.

Sunny Summer Panzanella Salad via MealMakeoverMoms.com/kitchen #salad #watermelon

This salad says summer to me. It’s juicy, crunchy, creamy, sweet, light, and refreshing. I served it as a main dish, but this salad could easily do double duty as a side dish.

For me, the watermelon and mint really make this salad special. You could also add blackberries or raspberries. Red onion or thin slices of green onions would also work really well in the mix.

Thanks for the inspiration Deanna!

Sunny Summer Panzanella Salad
 
I don't like to heat up my kitchen in the summer, which is why I turn to salads like this one. Plus, salads can be super nutritious. For my panzanella salad makeover, I use whole wheat bread versus white, add fresh mozzarella cheese for satisfying protein, and load up on the produce by going above and beyond the tomatoes, which you'd expect in a panzanella salad: English cucumber, radishes, watermelon, and mint.
Author:
Recipe type: Salad
Serves: 4 (Yield = 6½ cups)
Ingredients
  • 3 slices whole grain bread, cut into ¾-inch cubes (about 2 cups)
  • 3 to 4 tablespoon extra virgin olive oil, divided
  • 8 ounces mozzarella cheese, cut into ½-inch cubes
  • 3 to 4 radishes, cut into thin rounds or half moons (3/4 cup)
  • ½ of an English cucumber, cut into thin half moons (1-1/3 cups)
  • ¾ cup grape or cherry tomatoes, halved or quartered
  • 1½ cups cubed watermelon, (about ½-inch cubes)
  • 12 mint leaves, torn into small pieces
  • 12 basil leaves, torn into small pieces
  • Aged balsamic vinegar
Instructions
  1. Preheat the oven to 375˚F.
  2. Place the bread cubes in a bowl, drizzle with 1 tablespoon of the oil, and stir until the bread is evenly coated with the oil. Arrange on a rimmed baking sheet, and bake for about 10 minutes, until toasted and crispy. Stir every 5 minutes. Remove and set aside to cool.
  3. Place the cooled bread cubes on a large platter or in a large bowl. Add the cheese, radishes, cucumber, tomatoes, watermelon, mint, and basil and stir gently to combine. Drizzle with the remaining 2 to 3 tablespoons of the oil and the balsamic vinegar to taste. Stir gently to combine. Season with kosher salt and black pepper.

Check out all the other Recipe Redux creations this month!

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