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Eat Right!

Family medicine physician Dr. I. Monet Ouwinga of Calvert Primary Care Dunkirk, recently shared with us her favorite “Fall Dinner Menu for Two,” featuring Roasted Beet Salad, Baked Salmon served over Sautéed Beet Greens & Spinach with Cauliflower Mash and Crunchy Frozen Greek Yogurt.


Roasted Beet Salad
3-4 average size whole beets with greens/leaves (red or golden)
1 T. olive oil
Pinch of salt
¼ c. water
½ green apple (Granny Smith), cored and seeded, cut into ½-inch pieces 
½ medium red onion, thinly sliced

Preparing the beets
Preheat oven to 400. Wash the beets and greens thoroughly to remove any dirt or grit. Cut the greens/leaves off close to the beets and put aside to dry. Place the whole beets in the center of a 15-inch piece of foil. Drizzle the beets with olive oil and sprinkle with a pinch of salt. Fold the short sides of the foil up and fold over a few times at the top, then take one of the open ends and fold it in several times. Pour water into the open end and fold it closed, making a tightly sealed pocket for the beets.

Put the foil pocket in the oven and bake for about 45-50 minutes or until the beets can be easily pierced with a fork. Try not to open the foil, as you will let the steam out. Remove from the oven, open the foil and allow them to cool. Using a small knife, remove the skins from the beets. Cut beets into quarters and place in a bowl. While beets are cooling, slice the onion and dice the apple. Toss in the same bowl with the quartered beets.

For the dressing:
1 t. Dijon mustard 
2 T. balsamic vinegar
1 T. olive oil
½-1 t. honey or agave (optional)

In a small bowl, whisk together the olive oil, mustard and balsamic vinegar (and honey/agave, if desired). Toss the dressing into the bowl with the beets, apples and onion. Mix to coat. Salad can be refrigerated or served at room temperature.

Baked Salmon served over Sautéed Beet Greens & Spinach with Cauliflower Mash

Cauliflower Mash
1 head of cauliflower (1 pound) cut into florets
¼ c. plain Greek yogurt
¼ c. reduced fat cheddar cheese
1 T. butter
2 pinches black pepper
1 pinch salt

Place a steamer basket into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover and steam until tender, about 20 minutes. (Another option is to put the cauliflower in a medium saucepan and cover with water. Bring water to a boil and cover tightly. Cook until fork-tender, about 15 minutes. Be careful not to let boil dry.)

Drain the cauliflower well and transfer to a large bowl. Add Greek yogurt and butter.  Using a potato masher or fork, mash until the cauliflower mixture is fluffy. Add salt and black pepper. Sprinkle with cheese and stir to blend. Bake until cheese is melted, about 10 minutes. Cover with foil to keep warm while baking the salmon.

Preparing the Salmon
2- 6oz. salmon filets
1 lemon
1 T. olive oil
1 t. agave nectar
2 pinches black pepper
1 pinch of salt

Preheat oven to 420 degrees. Cut the lemon in half on the short side. Juice one half and reserve the other half for garnish. Put salmon filets into a zip lock bag along with lemon juice, olive oil, agave nectar, salt and pepper. Marinate in refrigerator for 30 minutes up to 24 hours. Spray a baking dish with cooking spray. Arrange salmon filets in a single layer and bake 15-18 minutes or until opaque in the middle.  (No need to turn them over.)

Sautéed Greens
1 T. olive oil
½ red onion, thinly sliced
2 c. baby spinach - raw
Beet greens (reserved from salad)

Heat a large skillet over medium heat. Add olive oil and heat slightly. Add onion and beet greens and sauté for 1 to 1½ minutes, turning often. Add baby spinach and sauté, turning frequently, until wilted, about 1 minute. Arrange sautéed greens on a dish. Top with a salmon filet and garnish with a slice of lemon. Serve cauliflower mash on the side.

Crunchy Frozen Greek Yogurt 
2 c. vanilla-flavored Greek yogurt
¼ c. almonds, roasted and sliced (can substitute pistachios, walnuts, pecans, etc.)

Blend yogurt and nuts in a metal bowl until combined. Cover with plastic wrap and freeze for two hours or until very firm. This can be made ahead, if kept tightly covered.


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