#whatsfordinner: Salmon & Grits!

Tonight’s dinner was inspired by Green Valley Grill, in Greensboro, NC and when restaurants are open it will be one of the first places I go!!! MmmmMMMmmm!!

One of my favorite meals is the Grape Leaf Salmon, and while I didn’t have all of the ingredients I had many of them, so we improvised and it was faaaantastic! We played classical music, popped open some wine and pretended to be out! What things are you doing to help you during this time of #stayhome? We find that making a special dinner and creating a special atmosphere from time to time can help.


Menu:

Grilled Salmon: Sprinkled with Ruth Ann’s Muskego Ave Chicken/Fish Seasoning, this is one of our favorite, simple seasonings. We had fairly small pieces of Salmon, each piece was sprayed with olive oil and sprinkled with seasoning and grilled for 2-3 minutes each side.

Grits: We use fresh stone ground grits from a local mill. 1 cup grits to 3 cups water and add a little salt and pepper.

Options: Try adding cheese, a little cream cheese, and butter for a twist – if you want to go crazy!!

Peas and Pine nuts: I toasted pine nuts at 400 degrees for 5 minutes and added the peas tossed in a little olive oil and the Ruth Ann Seasoning (or salt and pepper) to the same pan to cook. After the pine nuts are done, scoop off the pan and leave the peas in 5 more minutes.

Sprinkle the pine nuts on the salmon right before serving.

Lemon Raisin Sauce: by Green Valley Grill This is an easy sauce to make, but called for 1 1/4 cups lemon juice! Which is a lot!! However we happen to have quite a few lemons and limes that were getting a little over ripe, so it was perfect. Our sauce was made with more lime juice than lemon juice and was still really good! Honestly I loooove limes!!!

There was plenty of leftover sauce and I added shallots and one clove of garlic to the sauce and pureed it to use as salad dressing later this week. It is a little sweet because of the raisins and you could add a teaspoon of Dijon mustard or a little balsamic vinegar to the blend. – Play with your food!! It’s fun.

Time: 30 minutes

Ease: Simple

This was a simple meal, but felt like fine dining. Give it a try and Enjoy!

Questions: lisa@yieldingaction.com

A Look at Superfoods: Salmon

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TRIVIA & TIDBITS

  • The Chinook Salmon is Oregon’s State fish.
  • Wild salmon are pinker because of their diet which is richer in Astaxanthin, like eating lots of carrots and turning orange.
  • People who eat foods high in Omega 3 tend to have longer Telomeres.  Telomeres are protective caps of repetitive DNA at the end of chromosomes and the length of telomeres. Telomeres shortening is associated with mortality, aging, and related diseases.
  • Plants with Omega 3 are healthy, but have Alpha Linolenic Acid (ALA) and not EPA and DHA found in fatty fishes.  EPA/DHA is utilized in our bodies “as is”, but ALA must be converted by our bodies in to EPA/DHA before being utilized.  In the conversion process only about 4% of the Omega-3 are converted to DHA.
  • Wild fish have healthier Omega 3 profiles, are higher in vitamin D, are naturally pinker (more astaxanthin), lower in saturated fats, and not as fatty in general as most farm raised fish.
  • Worried about safe fish?  Here is a pocket resource guide from Monterey Bay Aquarium.
  • Wild Caught Alaskan Salmon has the lowest mercury, below 216 parts per billion.

WHAT’S IN IT FOR ME?

Omega 3 Fatty Acids – The benefits of Omega 3 fatty acids are so numerous that I have provide a link to help get you started learning about it.  I recommend Dr. William Sears book The Omega-3 Effect.

B12 – Maintains healthy nerves and red blood cells, maintain energy levels, is important for healthy cardiovascular health, keeps skin and hair healthy, may help mood.

Vitamin D –  Helps regulate calcium and phosphorus absorption, maintains health teeth and bones, facilitates normal immune function, improved resistance against certain diseases,  may help fight depression and help with weight loss

Astaxanthin – Called the King of Carotenoid (the pigments that give many healthy foods their color) helps keep a strong brain, healthy eyes, supports the immune system, helps keep the lining of the blood vessels smooth, help keep lipids in balance, protects skin from UV damage, and protects cell membranes.

Protein – Protein serves as building blocks for muscles, bones, cartilage, skin, hormones,  and enzymes.  They increases satiety helping us feel more full.

Iodine – crucial to thyroid function and cell metabolism.

Coline – important for normal liver function, supports normal nerve function, brain development, muscle movement and healthy metabolism.

B5  – is beneficial towards alleviating asthma symptoms,  hair loss, and helps with allergies, stress, anxiety as well as beneficial to a healthy cardiovascular system and respiratory system.

Biotin – (B7) helps thicken nails and hair, helps metabolic function, digestive health, important in fetal development, may improve glucose/ blood sugar balance, beneficial to the nervous system, and improves cholesterol levels.

Potassium – Potassium,  Helps the heart, kidneys, cells, digestive system, muscles, and regulates flood balance and blood pressure.  Potassium has may help reduce the risk of stroke.

Manganese – Benefits bone formation, balance of sex hormones,  important in thyroid function, absorption of calcium, metabolism of fat and carbohydrates, helps the immune system, and is important to function of connective tissues.Selenium –  Our bodies need only trace amounts, but it plays an important role of preventing cellular damage from free radicals and supports a strong immune systemPhosphorus – Works closely with calcium for health bones and teeth, is necessary to make protein for growth and repair of cells, important for muscle contractions, steady heartbeat,  helps the body make ATP.


RECIPES

Miso Glazed Broiled Salmon – The Kitchen/Jacques Pepin

Easy Salmon Recipes – Food and Wine Magazine

Foil Wrapped Side of Salmon with Lemon and Rosemary – Emeril

Crispy Salmon with Fennel Slaw – Food and Wine/ Chef Hugh Acheson

Salmon with Brown Sugar and Mustard Glaze – Bobby Flay

25 Best Salmon Recipes – Coastal Living

 


A look at Superfoods

What is a Superfood?  A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!


Sources

Inflammation Solution By Dr. William Sears copyright 2015

Prime Time Health – William Sears, MD and Martha Sears RN

Dr Axe Proven Salmon Benefits

Monterey Bay Aquarium


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

Roasted Salmon Review – Hello Fresh

Review: Roasted Salmon with Burst Cherry Tomatoes

and Green Beans – Hello Fresh

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The Link:  ROASTED SALMON WITH BURST CHERRY TOMATOES AND GREEN BEANS – HELLO FRESH

Time:  35 Minutes

Ease:  Moderate

Review:  I found this recipe through Hello Fresh, one of the popular subscription meal box services available online.  I have not subscribed to the service, but I like the recipe options they have available.  They seem to be pretty healthy and fresh.

The flavors of this dish were great and overall it was pretty easy to make.  The biggest issue to watch is that there are several steps and it can be a little challenging to feel that everything is running efficiently.  If you subscribe to the service each ingredient is exactly what you need which would help with organization in the kitchen.

Here are few tips:

  1.  Olive is is a great choice for any dish, it is a monounsaturated fatty acid and can lower LDL and have an impact on blood pressure.  It is also anti-inflammatory and can help keep the lining of the arteries smooth.  Watch your temperature as you cook, cooking beyond the smoke point can cause the oil to lose its health benefits and may produce chemicals that could be harmful.  The higher the quality of olive oil the higher the smoke point.
  2. This recipe calls for 1 Tablespoon of butter and new science has found that saturated fat isn’t as bad as we thought, but if you are worried about it, you can replace it with olive oil or lower the amount and mix with olive oil.
  3. When you pull the Salmon out of the oven you may see white goo on the top.  No worries, it is albumin, which is protein that comes to the surface from the muscle fibers.  It is harmless coagulated protein and even the most perfectly cooked fish is prone to it.  Try not to over cook as this will make it worse.  To learn more visit America’s Test Kitchen.
  4. Watch the potatoes.  I had small potatoes, but needed more that 15 minutes for them to become tender.
  5. My biggest struggle with this recipe was the size of my pot.  I used a large pot to blanch the green beans and boil the potatoes then tried to use the same pot to cook the tomatoes and crisp the green beans in.  There was not enough room in my pot to spread things out enough and I suggest using 1 pot and 1 large bottomed pan.
  6. Watching your carbs or fat?  This dish may scare you both away, coming in at 41 grams carbs and 34 grams fats, but keep in mind these are “right” or “good” carbs and fats.  Meaning they are complex carbohydrates and more Omega 3, healthy fats than other fats.  Studies also show that when you combine carbs with fat and protein it slows down the process of converting the carbs into sugars. Plus there is a whopping 41 grams of protein and 7 grams of fiber! So enjoy this nice heart, brain, colon, inflammation friendly meal!

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