Heart Healthy Cooking Class offered at the YMCA New Berlin Wellness Center

 

NEW BERLIN, Wis. (CBS 58) -- Heart Healthy Cooking Segment at the YMCA New Berlin Wellness Center, located at  3610 Michelle Witmer Memorial Drive in New Berlin. You can still sign up for the class that starts at 5:30 p.m. Tuesday, Feb. 25.  

The demo is open to both members and nonmembers, and they can register:

-Online 

-Over the phone (262-330-5190)

-Or in person at any of our 6 locations

BAKED SALMON IN FOIL

INGREDIENTS

• 2-pounds wild caught salmon
• 5 sprigs fresh rosemary
• 2 small lemons — divided, plus extra for serving as desired
• 2 tablespoons extra virgin olive oil
• 1 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 4 cloves garlic — peeled and roughly chopped
• Additional chopped fresh herbs — such as basil, thyme, parsley, dill, or green onion (optional)

INSTRUCTIONS

• Remove the salmon from the refrigerator and let stand at room temperature for 10 minutes while you prepare the other ingredients. Heat oven to 375 degrees F. Line a large baking dish or rimmed baking sheet with a large piece of aluminum foil.
• Lightly coat the foil with baking spay, then arrange 2 sprigs of the rosemary down the middle. Cut one of the lemons into thin slices and arrange half the slices down the middle with the rosemary. Place the salmon on top.
• Drizzle the salmon with the olive oil and sprinkle with the salt and pepper. Rub to coat, then scatter the garlic cloves over the top. Lay the remaining rosemary and lemon slices on top of the salmon. Juice the second lemon, then pour the juice over the top.
• Fold the sides of the aluminum foil up and over the top of the salmon until it is completely enclosed. If your piece of foil is not large enough, place a second piece on top and fold the edges under so that it forms a sealed packet. Leave a little room inside the foil for air to circulate.
• Bake the salmon for 15-20 minutes, until the salmon is almost completely cooked through at the thickest part. The cooking time will vary based on the thickness of your salmon. If your side is thinner (around 1-inch thick) check several minutes early to ensure your salmon does not overcook. If your piece is very thick (1 1/2 inches or more), it may need longer.
• Remove the salmon from the oven and carefully open the foil so that the top of the fish is completely uncovered (be careful of hot steam). Change the oven setting to broil, then return the fish to the oven and broil for 3 minutes, until the top of the salmon and the garlic are slightly golden and the fish is cooked through. Watch the salmon closely as it broils to make sure it doesn’t overcook and the garlic does not burn. Remove the salmon from the oven. If it still appears a bit underdone, you can wrap the foil back over the top and let it rest for a few minutes. Do not let it sit too long—salmon can progress from "not done" to "over done" very quickly. As soon as it flakes easily with a fork, it's ready.
• To serve, cut the salmon into portions. Sprinkle with additional fresh herbs or top with an extra squeeze of lemon as desired

INGREDIENTS

Salad

1 cup wild rice, rinsed

½ cup sliced almonds

1 teaspoon olive oil

5 ounces arugula (about 5 packed cups)

½ cup coarsely chopped fresh basil (from one ⅔ ounce container)

½ cup dried tart cherries or cranberries, chopped

½ cup crumbled feta or goat cheese (about 2 ounces)

Lemon dressing

¼ cup olive oil

2 tablespoons lemon juice (from 1 medium lemon), to taste

2 teaspoons Dijon mustard

1 teaspoon honey or maple syrup

1 medium clove garlic, pressed or minced

¼ teaspoon fine sea salt, to taste

Freshly ground black pepper, to taste

INSTRUCTIONS

To cook the wild rice, bring a large pot of water to boil. Add the rinsed rice and continue boiling, reducing heat as necessary to prevent overflow, for 40 minutes to 55 minutes, until the rice is pleasantly tender but still offers a light resistance to the bite. Remove from heat, drain the rice and return the rice to pot. Cover and let the rice rest for 10 minutes, then remove the lid and let the rice cool.

To toast the almonds, warm one teaspoon olive oil in a small skillet over medium-low heat. Add the almonds and a pinch of salt and cook until they’re turning lightly golden and fragrant, about 4 to 5 minutes, stirring frequently. Set aside to cool.

In a small bowl, whisk together the dressing ingredients until blended.

To assemble the salad, transfer the cooled rice to a large bowl. Add the arugula, chopped basil, almonds, sour cherries and feta. Pour in the dressing, toss well, and season to taste with additional salt (I usually add another pinch or two) and pepper. If the salad needs more fresh, bright flavor, add up to 1 tablespoon more lemon juice.

Set the salad aside for 10 minutes before serving, to give the rice time to soak up some of the dressing. This salad keeps well in the refrigerator, covered, for two to three days. You might need to wake up leftovers with an extra drizzle of olive oil and squeeze of lemon (the rice absorbs the dressing over time).

CHOCOLATE AND AVOCADO PUDDING

INGREDIENTS

• 1 avocado (ripe)
• 2 tablespoons raw cacao powder (or cocoa powder)
• 2 to 3 tablespoons maple syrup
• 1/2 teaspoon vanilla
• pinch of salt
• 2 tablespoons water (or more as needed to blend)

INSTRUCTIONS

• Scoop the flesh of the avocado into a mini-food processor or blender. Add in the cacao powder, 2 tablespoons of maple syrup, vanilla, salt, and water, and blend until smooth.
• Taste the pudding and add more maple syrup if needed. (Or anything other extra flavorings you like!) You can serve this right away or put it in an airtight container in the fridge to chill.
• Leftovers can be stored in an air-tight container in the fridge for up to 48 hours. The pudding can sometimes separate but stirring it should restore the texture.