Daily Dish

For the Original Copy Officer Captain Family. A summer lunch, to bring back some of the good favorites and new favorites meshed together into one. A heart healthy for the most part and some great appetizers and some sandwiches and soup for your afternoon lunch/dinner. A wonderful meal for health, and harmony.

Salmon & Spinach Salad with Avocado

Ingredients

• 2 salmon fillets (4 ounces each)

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 1 teaspoon canola oil

• 4 cups fresh baby spinach

• 2 tablespoons balsamic vinaigrette

• 1/2 medium ripe avocado, peeled and cubed

• 2 tablespoons dried cranberries

• 2 tablespoons sunflower kernels or pepitas (salted pumpkin seeds)

• 2 tablespoons chopped walnuts, toasted, optional

Directions

• Sprinkle salmon with salt and pepper. In a large nonstick skillet, heat oil over medium heat. Add fillets, skin side up; cook until fish just begins to flake easily with a fork, 4-5 minutes on each side.

• In a large bowl, toss spinach with vinaigrette; divide between 2 plates. Place salmon over spinach; top with remaining ingredients. Serve immediately.

Editor's Note To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally. Nutrition Facts 1 serving: 386 calories, 27g fat (4g saturated fat), 57mg cholesterol, 614mg sodium, 15g carbohydrate (7g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 2 vegetable. Every editorial pro

Egg-Topped Avocado Toast

Ingredients

• 2 slices multigrain bread, toasted

• 2 teaspoons butter

• 1/2 medium ripe avocado, peeled and thinly sliced

• 4 thin slices tomato

• 2 thin slices red onion

• 2 large eggs

• 1/8 teaspoon seasoned salt

• 2 tablespoons shredded cheddar cheese

• 2 bacon strips, cooked and crumbled

Directions

• Spread each slice of toast with butter; place on a plate. Top with avocado; mash gently with a fork. Top with tomato and onion.

• To poach each egg, place 1/2 cup water in a small microwave-safe bowl or glass measuring cup; break an egg into the water. Microwave, covered, on high 1 minute. Microwave in 10-second intervals until white is set and yolk begins to thicken; let stand 1 minute. Using a slotted spoon, place egg over sandwich.

• Sprinkle eggs with seasoned salt. Top with cheese and bacon.

Test Kitchen tipsFor a buttery texture and flavor, be sure to use a ripe avocado. To speed its ripening, place it in a brown paper bag along with an apple or kiwifruit. If your avocado is ripe before you need it, refrigerate it and it'll stay at its peak a few days longer. To store leftover avocado, sprinkle the cut surface with lemon juice and wrap it tightly with plastic wrap; use within a day. If you're more comfortable cooking your egg in a skillet, sunny side up or over-easy eggs would be delicious, too! Health Tip: Skip the cheese and bacon to reduce the saturated fat and start your morning on a healthier note.

Nutrition Facts 1 open-faced sandwich: 313 calories, 21g fat (7g saturated fat), 211mg cholesterol, 492mg sodium, 18g carbohydrate (4g sugars, 5g fiber), 15g protein.

Berry Turkey Sandwich

Ingredients

• 2 tablespoons reduced-fat spreadable cream cheese

• 2 teaspoons finely chopped pecans

• 4 slices whole wheat bread

• 2 lettuce leaves

• 2 slices reduced-fat Swiss cheese

• 1/4 pound thinly sliced deli turkey breast

• 4 fresh strawberries, sliced

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Directions

1. In a small bowl, mix cream cheese and pecans. Spread over two slices of bread; top with lettuce, cheese, turkey, strawberries and remaining bread.

Nutrition Facts 1 sandwich: 319 calories, 12g fat (5g saturated fat), 45mg cholesterol, 847mg sodium, 32g carbohydrate (5g sugars, 4g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.

Fast Vegetable Soup

Ingredients

• 1 can (19 ounces) ready-to-serve minestrone soup

• 1 package (16 ounces) frozen mixed vegetables

• 1 can (14-3/4 ounces) whole kernel corn, drained

• 1 can (15 ounces) black beans, rinsed and drained

• 1 can (14-1/2 ounces) Italian diced tomatoes, undrained

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• In a 2-1/2 quart microwave-safe bowl, combine all the ingredients. Cover and microwave on high for 8-10 minutes, stirring twice.

Nutrition Facts 1 cup: 149 calories, 1g fat (0 saturated fat), 1mg cholesterol, 625mg sodium, 27g carbohydrate (7g sugars, 7g fiber), 6g protein.

Best Ever Mac & Cheese

Ingredients

• 1 package (16 ounces) uncooked elbow macaroni

• 4 slices hearty white bread (4 ounces), torn into large pieces

• 6 tablespoons butter, cubed and divided

• 1/2 cup grated Parmesan cheese

• 1 teaspoon salt, divided

• 1 teaspoon pepper, divided

• 1/4 cup finely chopped onion

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• 1/4 cup all-purpose flour

• 3 cups whole milk

• 2 cups half-and-half cream

• 1 cup (4 ounces) cubed process cheese (Velveeta)

• 1 block (8 ounces) sharp cheddar cheese, shredded

• 1 block (8 ounces) Monterey Jack cheese, shredded

• 1 teaspoon Worcestershire sauce

Directions

1. Preheat oven to 400°. In a stockpot or Dutch oven, cook pasta according to package directions for al dente; drain and return to pan. Pulse bread, 2 tablespoons butter, Parmesan, 1/2 teaspoon salt and 1/2 teaspoon pepper in a food processor until coarsely ground.

2. Meanwhile, in a large skillet over medium heat, melt remaining butter. Add onions and cook until tender, about 3 minutes. Add ground mustard and cayenne; stir until blended. Stir in flour until smooth, about 3 minutes. Slowly whisk in milk and cream; bring to a boil. Reduce heat to medium-low; simmer, stirring constantly, until thickened, about 5 minutes. Remove from heat; stir in Velveeta. Slowly add remaining cheeses a handful at a time, stirring until cheese is melted. Add Worcestershire and remaining salt and pepper. Pour over pasta; toss to coat.

3. Transfer to a greased 13x9-in baking dish. Sprinkle bread crumbs over top of casserole. Bake until topping is golden brown and sauce is bubbly, 10-12 minutes

Caprese Salad Kabobs

Ingredients

• 24 grape tomatoes

• 12 cherry-size fresh mozzarella cheese balls

• 24 fresh basil leaves

• 2 tablespoons olive oil

• 2 teaspoons balsamic vinegar

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Directions

• On each of 12 appetizer skewers, alternately thread 2 tomatoes, 1 cheese ball and 2 basil leaves. Whisk olive oil and vinegar; drizzle over kabobs.

Nutrition Facts 1 kabob: 44 calories, 4g fat (1g saturated fat), 5mg cholesterol, 10mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fat.

Cheesy Bruschetta Spread

Ingredients

• 1 package (8 ounces) cream cheese, softened

• 1/2 cup prepared pesto

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 2 cups grape tomatoes

• 1 carton (8 ounces) fresh mozzarella cheese pearls, drained

• Minced fresh basil, optional

• French bread slices (1/2 inch thick), toasted

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• In a small bowl, mix cream cheese, pesto, salt and pepper until combined. Transfer to a greased 3-qt. slow cooker. Top with tomatoes and mozzarella cheese. Cook, covered, on low until heated though and cheese begins to melt, 1-1/2-2 hours. If desired, sprinkle with basil. Serve with toasted bread.

Nutrition Facts 2 tablespoons: 61 calories, 5g fat (3g saturated fat), 13mg cholesterol, 96mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 2g protein.

Warm Broccoli Cheese Dip

Ingredients

• 2 jars (8 ounces each) process cheese sauce

• 1 can (10-3/4 ounces) condensed cream of chicken soup, undiluted

• 3 cups frozen chopped broccoli, thawed and drained

• 1/2 pound fresh mushrooms, chopped

• 2 tablespoons chopped seeded jalapeno pepper

• Assorted fresh vegetables

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1. In a 1-1/2-qt. slow cooker, combine cheese sauce and soup. Cover and cook on low for 30 minutes or until cheese is melted, stirring occasionally. Stir in the broccoli, mushrooms and jalapeno. Cover and cook on low until vegetables are tender, 2-3 hours. Serve with assorted fresh vegetables.

Nutrition Facts 1/4 cup: 47 calories, 3g fat (2g saturated fat), 7mg cholesterol, 277mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 2g protein.

Picnic Fruit Punch

Ingredients

• 8 cups cranberry juice

• 3 cups pineapple juice

• 3 cups orange juice

• 1/4 cup lemon juice

• 1 liter ginger ale, chilled

• 1 medium navel orange, sliced

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• In a large container, combine juices; refrigerate. Just before serving, transfer to a punch bowl; stir in ginger ale and orange slices.

Nutrition Facts 1 cup: 106 calories, 0 fat (0 saturated fat), 0 cholesterol, 6mg sodium, 27g carbohydrate (26g sugars, 0 fiber), 1g protein.

Aunt Frances’ Lemonade

Ingredients

• 5 lemons

• 5 limes

• 5 oranges

• 3 quarts water

• 1-1/2 to 2 cups sugar

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• Squeeze the juice from 4 each of the lemons, limes and oranges; pour into a gallon container.

• Thinly slice the remaining fruit and set aside for garnish. Add water and sugar to the juices; mix well. Store in the refrigerator. Serve over ice with fruit slices.

Nutrition Facts 1 cup: 92 calories, 0 fat (0 saturated fat), 0 cholesterol, 1mg sodium, 24g carbohydrate (21g sugars, 1g fiber), 0 protein.