Whitesburg KY

Delicious,Nutritious Outdoor Dining




A healthy combination of plant based foods and turkey easily turns
into a quick lunch. This wrap brings
together a variety of textures with
crunchiness from the apples and
spinach, substance from the turkey
and creamy, simple dressing. Find
more quick, healthy recipes at

Turkey, Spinach
and Apple Wrap

Recipe reprinted with permission
from the American Institute for
Cancer Research

1 tablespoon reduced-fat
2 teaspoons honey mustard
2 whole-wheat lavash
wraps or flour tortillas
(8 inches each)
2 cups baby spinach leaves,
loosely packed, washed
and dried
4 thin slices turkey breast
1/4 Granny Smith apple,
sliced paper-thin



Combine mayonnaise and mustard.
Lay out both wraps. Spread edges
of each with mayonnaise mixture.
Leaving space on one side of
wraps, arrange layer of greens on
top of wraps. Top each layer with
two slices of turkey. Evenly divide
apple slices and lay lengthwise
across turkey. Fold over one end
of wrap then both sides. Roll
wrap as tightly as possible toward
opposite side.
Cover each wrap tightly in
plastic wrap and refrigerate seamside down, up to 4 hours, before
serving. To serve, remove plastic
wrap and cut each wrap in half at
an angle.

Substitution: Two large leaves of
soft, leafy green lettuce can be used
in place of baby spinach leaves.



Some of the first foods that come to mind when considering dining outdoors are greasy, messy meals. Instead, opt for a nutritious outdoor experience with a turkey wrap, grain bowl or chicken salad for a backyard bite that doesn’t go overboard. Find more nutritious recipes for outdoor dining at culinary.net. GREENS AND GRAINS

Dedicating more of your plate to fresh-from-the-garden
produce as well as rice and grains can lead to a healthier
lifestyle, according to Cheryl Forberg, registered dietitian
and award-winning chef and nutritionist for “The Biggest
To start living healthier and greener lives, Forberg
recommends starting a garden. This hands-on approach
is a fun way to learn about nutrition and where food comes
from. Following produce from seed to plate can compel
you to eat more healthfully.
Forberg furthers her personal dedication to the seed to plate journey through her involvement with Seeds
of Change, which invests in healthier and greener com-
munities by offering both organic seeds and foods, and
delivers an annual grant program that benefits school and
community gardening as well as farming programs. This
year, the grant program will award $310,000 to participants
who plan to help their communities and teach people about
sustainability and where fresh food comes from.
Learn more about starting a community garden and
living a greener, healthier life at seedsofchangegrant.com.

Warm Grain Bowl with Wild Salmon,
Almonds and Salsa Verde

Total time: 20-25 minutes
Servings: 8

8 wild salmon fillets (3 ounces each)
sea salt, to taste
fresh pepper, to taste
2 tablespoons extra-virgin olive oil, divided

1 cup asparagus, cut into 2-inch pieces
1/2 cup shitake mushroom caps, sliced
1 package Seeds of Change Quinoa,
Brown & Red Rice with Flaxseeds
cup slivered almonds

Salsa Verde (optional):
1 bunch scallions
1 clove garlic
1/2 cup packed cilantro leaves
1/2 cup packed mint leaves
1/2 cup packed basil leaves
1/2 cup lemon juice
1/3 cup extra-virgin olive oil

Heat oven to 400 F.
In oven-proof pan, season salmon with salt and pepper,
and drizzle each fillet with olive oil. Bake 12-15 minutes,
until cooked through.
In blender or food processor, combine all Salsa Verde
ingredients and pulse until fully incorporated but still rustic
and chunky. Set aside.
In medium saute pan over medium-high heat, heat
remaining olive oil. Add mushrooms and asparagus and
saute vigorously 3-5 minutes. Add grains and slivered
almonds, and continue to saute until heated through, about
5 minutes. Adjust seasoning with salt and pepper, to taste.
Divide grains among eight plates, place a piece of
salmon on each plate then finish with dollop of Salsa
Verde, if desired, and serve.

Substitution: Shitake mushroom caps may be substituted
with button mushrooms or other wild mushrooms.


Even when you plan to take dining outdoors, a
tasty salad still makes for an ideally nutritious
meal. This salad brings together an assortment
of veggies for a Tomato-Cucumber Salsa to
top succulent baked chicken and greens. Find
more recipes perfect for dining al fresco at

Baked Greek Chicken Salad

Recipe courtesy of the National Chicken Council
Servings: 4

Tomato-Cucumber Salsa:
2 plum tomatoes, diced
1 small cucumber, peeled and sliced
1/2 green pepper, julienned
1/4 purple onion, sliced
2 tablespoons red wine vinegar
1 tablespoon olive oil
2 tablespoons vegetable oil
1/8 teaspoon freshly ground pepper
1/8 teaspoon salt
1/8 teaspoon basil
1/8 teaspoon oregano
1/8 teaspoon Greek seasoning
1/8 teaspoon sugar
1/8 teaspoon dry mustard

4 boneless, skinless chicken breast halves

1/4 cup melted butter
1 lemon, juiced
1/4 teaspoon freshly ground pepper
1/2 teaspoon garlic powder
1 teaspoon oregano
1 teaspoon Greek seasoning
1 package mixed Italian salad greens
2 ounces feta cheese, crumbled
black olives
pepperoncini peppers

To make Tomato-Cucumber Salsa: In medium
bowl, mix together tomatoes, cucumber, green
pepper, purple onion, red wine vinegar, olive oil,
vegetable oil, pepper, salt, basil, oregano, Greek
seasoning, sugar and dry mustard. Chill until
ready to serve.

Heat oven to 350 F.
Place chicken in baking dish. In medium
bowl, mix together butter, lemon juice, pepper,
garlic powder, oregano and Greek seasoning;
pour over chicken. Bake about 50 minutes,
uncovered, basting occasionally.
Place salad greens in large serving bowl.
Top with Tomato-Cucumber Salsa. Slice
chicken in thin strips and arrange on top of
salad. Sprinkle with feta cheese and garnish
with olives and pepper.

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