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All About Fats (Friday, 2/21/2020)

Breakfast - Super Seed Breakfast Cookies
Makes 16 cookies
1/2 cup agave or maple syrup
1/3 peanut butter or almond butter  
1/2 teaspoon almond or vanilla extract
1 flax egg; 1 tablespoon flaxseed mixed with 3 tablespoons water
1/4 cup hemp seeds
3 tablespoons chia seeds
1 1/4 cup rolled oats
1/4 cup almond flour   
1/2 cup raw sunflower seeds
1/4 cup pumpkin seeds
1/4 cup chopped walnuts
1/4 cup dried cranberries, blueberries, or cherries
1/3 cup dark chocolate chips
1 teaspoon cinnamon

  1. Preheat your oven to 350 degrees and line a baking sheet with a silt pat or parchment paper.
  2. In a small bowl combine your agave or maple with peanut or almond butter, extract and flax egg, mix well and set aside.
  3. In a large bowl combine the remaining ingredients, mix well and pour in the wet ingredients, mix until well combined.
  4. Form 16 cookies with a ice cream scoop or large spoon, and line on baking sheet. Slightly press down on the cookie before baking, they will not spread!
  5. Bake for 12- 14 minutes, rotating the pan halfway through the cooking process.

Lunch - Triple Bean Salad with Citrus Dressing
Serves 6
1 (15-ounce) can black, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (15-ounce) can garbanzo beans, rinsed and drained
1/2 red onion, finely chopped, soaked in water
2 celery stalks, finely chopped  
1 cucumber, diced small  
1 pint, about 2 cups grape tomatoes, halved
1 cup loosely packed, fresh, finely chopped flat-leaf parsley
1 tablespoon fresh mint, chopped

For Citrus Dressing
½  tablespoon honey
2 tablespoon lemon juice  
2 tablespoon lime juice  
1 tablespoon orange juice  
1 tablespoons champagne orange vinegar
3 tablespoons extra virgin olive oil
1 teaspoon fresh minced shallot
Salt and pepper to taste
Salad Greens to serve on
*for a stronger citrus flavor, add in some zest!

  1. In a large bowl, toss salad ingredients together.
  2. In a jar, or food processor combine the citrus ingredients together and mix well. 
  3. Toss dressing with bean salad and serve over salad greens. 

Dinner - Coconut Lime Scented Quinoa
Makes 4-5 cups
2 teaspoons grapeseed oil
½ cup onion diced, about ½ onion
2 cloves of garlic, minced
2 teaspoons curry powder
2 ¼ cup quinoa, rinsed thoroughly
1 (13.66-oz.) can of coconut milk, shaken
1 ½ cups water or vegetable stock
2 lime leaf, bruised (optional)
1 small lime, zested and juiced
½ cup chopped cilantro

  1. Heat oil over medium high heat and saute curry powder in oil until fragrant. 
  2. Add onions and garlic into curry and saute for 15 seconds.  Add in quinoa and mix well. 
  3. Pour in coconut milk, and water or vegetable stock, as well as lime leaves, and zest. 
  4. Bring the quinoa mixture to a boil, cover with a lid and simmer for 15 minutes.  Leave the lid on, remove from heat and allow to sit for at least 5 minutes. 
  5. Fluff with a fork and stir in lime juice and cilantro.  Serve.

Sweet Potato Salmon Cakes
Serves 4
1 (6 ounce) can wild salmon, drained
1 cup mashed sweet potato, about 1 large sweet potato boiled and mashed
1 large egg
3 green onions minced
2 clove garlic minced
1 ½ teaspoon turmeric 
1 teaspoon cumin
⅓ cup oat flour, more as needed  
Freshly ground salt and pepper
Corn meal to coat (optional)
Oil for pan

  1. Place salmon in a mixing bowl and flake gently with a fork.
  2. Add sweet potato, egg, green onions, garlic, turmeric, cumin, oat flour, salt, and pepper.
  3. Mix gently until combined, being careful not to overmix.  
  4. Heat oil in a pan over medium-high heat.  Add just enough oil to coat, if you are afraid to use too much, use an oil mister or coat a paper towel with oil and coat pan.
  5. Coat salmon cakes in cornmeal if desired before cooking, to create a crisp crust, or cook as is in the heated pan.  Cook for about 3- 5 minutes per side, or until lightly browned and heated through.  

*You can also bake cakes in a 375 degree oven for 20 minutes flipping half way through the cooking process