Double Duty Dinner a Deux
ROASTED SALMON
Serves two with leftovers for
tomorrow’s meal
A word on the fish: I enjoy the taste and
texture of farmed North Atlantic salmon,
and the price is right, too. However, I
have recently learned from research and
my fishmonger that organic and wild
salmon are far superior nutritionally and
environmentally. They are a bit trickier to cook because
they are leaner and can tend to dry out.

But vigilance and some oil or butter
ensure a good result.

Here’s another nifty trick — the mar-
inade you make for the salmon will do
double duty on tomorrow’s salad.

Roasted salmon 
OLENAMYKHAYLOVA/THINKSTOCK KERI WHITE | JE FOOD COLUMNIST
COOKING FOR TWO can be a challenge, especially for
those of us who have spent decades feeding a family. The shift
from high volume to small portion can be a bumpy transi-
tion, with much food going to waste.

However, this need not be the case. With just a bit of plan-
ning, you can cook once and eat twice without feeling like
you’re stuck with leftovers.

But first, a few notes on nutrition at this golden stage
of life.

As we age, we need the same nutrients as we always have
— in some cases even more of things like calcium and vita-
min B12. But we tend to burn less energy as physical activity
declines and our metabolism slows, so we require a lower
calorie intake to maintain (not gain) weight. Yet another gift
of aging, but let’s remember that it beats the alternative.

The strategy is simple: Choose lean proteins, whole grains
and a wide array of fruits and vegetables. Also, consuming a
variety of deeply colored vegetables and fruits is a tasty (and
pretty) way to ensure that you are getting the necessary vita-
mins. Think kale over iceberg lettuce, or sweet potatoes over
white potatoes.

The following recipes enable you to cook dinner tonight
and set up dinner (or lunch) tomorrow. The salmon, sautéed
vegetables and roasted sweet potatoes offer a delicious and
healthy repast tonight.

The oven temperature is the same for both the salmon and
sweet potatoes; simply prep the spuds first, pop them in the
oven and, 25 minutes later, roast the fish. Both will come out
at the same time, ready to go. And fear not if the fish needs
a bit longer — you can’t really overcook the sweet potatoes; a
few more minutes in the oven will do them just fine.

For tomorrow, you will assemble a salad using the left-
overs. Two for the price of one.

If you are one of those people who loves a sweet after a
meal, consider a small piece of dark chocolate, a scoop of sor-
bet, or some in-season fruit like berries or melon. Satisfying,
delicious and not overly caloric.

30 MAY 10, 2018
4 salmon filets
½ cup olive oil
Juice of 1 lemon (approximately ¼ cup)
2 cloves garlic, crushed
½ teaspoon salt
Generous dousing of fresh cracked pepper
Heat your oven to 400 degrees.

In a small bowl, mix the olive oil, lemon juice, garlic, salt and pepper.

Coat the salmon with three tablespoons of the mixture, and let it
sit for 20 minutes. Save the remaining mixture for tomorrow’s salad.

Roast the salmon in the oven for about 20 minutes until done.

SAUTEED RED CABBAGE AND KALE
Serves two
½ head red cabbage
1 bunch kale
2 tablespoons oil
½ teaspoon salt
Generous dousing of fresh cracked pepper
Slice the red cabbage into thin ribbons.

Remove the stalks from the kale and slice the leaves into
thin ribbons.

Heat the oil in a large skillet with the salt and pepper.

Take about three handfuls of the sliced vegetables and place
them in the skillet. Place the remaining vegetables in a Ziploc
bag for tomorrow’s salad with salad dressing. Give it a good
shake and store it in your fridge overnight.

Cook the cabbage and kale over medium heat until wilted
and soft, stirring frequently; this should take about 10 minutes.

ROASTED SWEET POTATOES
Serves two with leftovers for tomorrow
4 sweet potatoes
2 tablespoons olive oil
Salt and pepper to taste
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Heat your oven to 400 degrees. Peel
the sweet potatoes and cut them into bite-
sized chunks.

Toss the sweet potatoes in a baking dish
with the oil, salt and pepper.

Roast them in the oven for about 45 min-
utes, stirring occasionally, until the edges
are browning and the sweet potatoes are
soft throughout. Serve two portions with
the meal, and put two portions in the fridge
for tomorrow.

For tomorrow, you are prepped and ready to
make the following:
Roasted sweet potatoes
PLATERESCA/THINKSTOCK Invitations
Stationery Calligraphy
Gifts SALMON SALAD
Th is is a delightful light lunch or supper, and
best of all, you’ve done the work — it’s just a
matter of dumping everything onto the plate
and, voila, a gourmet meal in a minute. You
may wish to add a spritz of lemon, a drizzle
of olive oil and a dash of salt and pepper to
the top of this if the kale and cabbage have
absorbed all of the dressing; give it a taste
fi rst and see.

Les Femmes
157 Manor Road
Huntingdon Valley, PA
19006 215-938-1440
Fax: 215-938-0421
Phyllis R. Shore
p.shore@comcast.net 2 fi llets cooked salmon
Dressed kale/cabbage mixture
Roasted sweet potatoes
H 215-886-4040
C 610-659-1110
Quality Companionship Services
Place the dressed kale/cabbage mixture in a large, shallow bowl.

Place the salmon fi lets in the center of the dish and surround
them with sweet potatoes.

Dinner is served. ●
Grooming and Dressing, Assist with Daily Activities
Shopping, Meal Prep, Bills, Paperwork, Phone Calls
Social Visits, Talking Walks, Reading
Errands and Appointments, Etc.

Decluttering • Organizing • Packing and Unpacking
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MAY 10, 2018
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