Cooking Up Wellness: Healthy Teaching Kitchen in Action

More than just a cooking demonstration, the session provided practical tips, hands-on learning, and simple ways to make healthier choices at home.

During the class, Veterans learned how to prepare a variety of nutritious dishes, while also gaining insight into how recipes can be adjusted to meet individual dietary needs. Whether it’s reducing sodium, managing carbohydrates, or making heart-healthy substitutions, the team emphasized that most recipes can be modified to fit each Veteran’s specific health goals or restrictions.

One featured dish was a light and flavorful Mediterranean-inspired salmon sandwich—easy to prepare and packed with nutrients.

Mediterranean Salmon Salad Sandwich

Yield: 2 servings
Serving Size: 1 sandwich

Ingredients:

1 can (5–6 oz) salmon, no-salt added, drained and rinsed
1 tablespoon olive oil
1 tablespoon red wine vinegar
½ teaspoon Dijon mustard
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon black pepper
2 whole wheat sandwich thins
Optional garnishes: lettuce, sliced tomato, sliced onions

Instructions:

In a medium bowl, whisk together olive oil, red wine vinegar, Dijon mustard, oregano, basil, garlic powder, onion powder, and black pepper.
Add salmon and mix until well combined.
Divide the mixture evenly onto sandwich thins and top with desired garnishes.

Nutrition (per serving):
Calories: 220 kcal | Carbohydrates: 25g | Protein: 11g | Fat: 10g | Fiber: 7g

Through demonstrations like this, Veterans are empowered with the knowledge and confidence to make healthier meals that fit their lifestyle. From simple ingredient swaps to creative recipes, the Healthy Teaching Kitchen continues to show that nutritious eating can be both accessible and enjoyable.