Current weekly ad Commissary - Fort Irwin - Valid from 02/05 to 02/18 - Page nb 4

Products in this weekly ad

salmon burger vegetable tuna coconut burgers seafood top salad cheese juice milk garlic crackers wheat orange sauce egg bowl plate mandarin

4 Fe = — S Ss MACROS | SERVINGSIZE %CALORIESOF MACROS | SERVING SIZE NUTRIENTS | SERVING SIZE Protein 48g | Fat 379* | Carbs 21g Calories 593 | Protein 31% | Fat 55% | Carbs 14% Fiber 5g | Sodium 899mg | Sat. Fat 9g INGREDIENTS (SERVES 4) he World Health Organization recommends adults consume at least 250-500 mg, of 15 oz. canned salmon 1 tbsp. of olive or coconut oil omega-3 fats per day. Research shows that omega-3 fats are beneficial to overall 1 tbsp. dried basil 16-20 oz. bag of fresh baby spinach health, but most Americans are not consuming near enough. Eating foods high in tsp garlic powder 145 02. can mandarin oranges ‘omega-3 fats may reduce the risk for some cancer. These fatty acids are also good for Teg % cup balsamic vinaigrette dressing the heart because they decrease triglycerides, slow/prevent the build-up of plaque in the arteries and may assist with managing blood pressure, Fish and shellfish, eggs and dairy products, flax and chia seeds, walnuts, and spinach and Brussel sprouts are examples of some foods that provide omega 3-fats, -8-10 whole wheat crackers (crumbled) Yecup walnut pieces tbsp. milk (if necessary) DIRECTIONS The American Heart Association recommends eating two servings offish/ shellfish per 1.Drain and discard the iquid from the canned salman and then pour the drained salmon into Week. Fatty fish like salmon, mackerel, herring, lake trout, sardines and tuna and shellfish amixing bowl, are great sources. A serving size offish is about 3-4 02, cooked, or about % of a cup, flaked (canned). Another great benefit of seafood, is most are a great source of protein and there are numerous low-fat choices, Just like with fruits and vegetables, itis perfectly acceptable to meet recommendations for seafood/omega 3s by using a combination of fresh, frozen and canned. Choosing those that are notin sauces, seasoned and/or breaded are the best choices as a means to limit empty calories and added sodium. To gain the greatest health benefits from fish and shellfish, while limiting the risk of 4, Heat a non-stick skillet coated with 1 tbsp. of live or coconut oil over medium heat. Once exceeding the safe levels for mercury exposure, itis important ta vary your choices and 2 Separate the salmon down the center and remove and discard the large bone, Add the dried basil, garlic powder, egg, and the whole wheat crackers (crumbled) to the salmon and then mix well, (Ifthe mixture is tao crumbly, then add milk, one tablespoon ata time; or ifitis too wet, then add a couple more crumbled crackers). 3, Divide the mixture into four equal portions and then form into “burger patties.” the oilis heated, add the salmon burgers, select mostly seafood that has lower levels of mercury. This is particularly important for 5, When the bottom ofthe burgers begin to brown abit, (about 3-4minutes),fipthem aver, _Bregnantand breastfeeding women, children, older adults and persons with weakened cover and let the ather side cook foran additional 3-4 minutes, immune systems, The United Sates Food and Drug Administration has issued guidance to assist with safely choosing, preparing and storing seafood. This meal uses canned salmon to quickly prepare a tasty, heart healthy “burger” topped with cheese, and served on a whole wheat bun. To keep the meal heart healthy and 6. While the burgers are cooking, prepare the salad by mixing the spinach leaves with athe drained mandarin oranges, balsamic vinaigrette dressing, and the walnut pieces. 7-Top each burger witha sie of your favorite cheese and serve on a whale wheat bun, Nutritious, the rest ofthe plate is filed with a fresh spinach, walnut, and mandarin salad, 8 Divide the salad into 4 equal portions and then serve one portion of salad and a salmon burger on each plate, DIETITIAN TIP Frozen seafood that is not in sauce or breaded is a quick, easy high-protein choice to broil, NOTE bake, or grill, Use a variety of herbs and spices with a just a squeeze of lemon juice just + Use Salman to top your salads, before serving. DISCLAIMER: EFFECTIVE FOR ALL U.S. STORES INCLUDING ALASKA, HAWAII AND PUERTO RICO. PRICES, SPECIFICATIONS, AND AVAILABILITY OF PRODUCTS. @O@O@ EYOURCOMMISSARY | COMMISSARIES.COM ARESUBIECTTOCHANGE PICTURES AREFOR ILLUSTRATION ONL AND PRODUCTS INCLUDED MAYBE DIFFERENT FROM THOSE PICTURED THE APPEARANCE OF "DEFENSE COM MISSARY AGENCY, GRAPHICS, PRODUCTS AND OTHER VISUAL INFORMATION DOES NOT IMPLY OR CONSTITUTE ENDORSEMENT.