If you don't know what to serve for dinner tonight ...Salmon, especially Chinook (king) salmon, is a great way to add more of those hard-to-find omega-3 fatty acids to your Healthiest Way of Eating. One serving of this flavorful salad contains 103% of the daily value for health-promoting omega-3s as well as over 100% DV for health-promoting vitamin D and tryptophan. Enjoy!
- 11/2 lbs salmon filet, cut into 4 pieces, skin and bones removed
- 1 TBS Dijon mustard
- 1/2 TBS honey
- 1 large cucumber, peeled (if not organic), cut in half lengthwise, seeds scooped out, diced in ½ inch cubes
- 1 large ripe fresh tomato, seeds, excess pulp removed, diced
- 1 medium ripe, but firm avocado, diced in 1/2-inch cubes
- 2 TBS chopped fresh chives (or 2/3 tsp dried chives)
- 3 medium cloves garlic, pressed
- 11/2 TBS chopped fresh dill (or 11/2 tsp dried dill weed)
- 2 + 1 TBS fresh lemon juice
- 1 TBS extra virgin olive oil
- salt and cracked black pepper to taste
- Press garlic and let sit for 5 minutest to bring out its health-promoting properties.
- Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
- Rub salmon with 2 tsp fresh lemon juice, salt, and pepper.
- While pan is heating, mix together cucumber, tomato, avocado, chives, garlic, and dill in a bowl and set aside.
- Place salmon on hot pan and cook for about 7 minutes, depending upon thickness.
- Divide cucumber mixture between 4 plates and serve with salmon.
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The Latest News About Cucumbers
Next to tomatoes, cabbage, and onions, cucumbers are the fourth most widely cultivated vegetable in the world. They are enjoyed on virtually all continents and you will find them being incorporated into all types of cuisine.Cucumbers are scientifically known as Cucumis sativus and belong to the same botanical family as melons (including watermelon and cantaloupe) and squashes (including summer squash, winter squash, zucchini and pumpkin). Commercial production of cucumbers is usually divided into two types. "Slicing cucumbers" are produced for fresh consumption. "Pickling cucumbers" are produced for eventual processing into pickles. Slicing cucumbers are usually larger and have thicker skins, while pickling cucumbers are usually smaller and have thinner skins.
What's New and Beneficial About Cucumbers
- Researchers have long been familiar with the presence of unique polyphenols in plants called lignans, and these health-benefiting substances have been studied extensively in cruciferous vegetables (like broccoli or cabbage) and allium vegetables (like onion or garlic). Recent studies, however, have begun to pay more attention to the lignan content of other vegetables, including cucumbers. Cucumbers are now known to contain lariciresinol, pinoresinol, and secoisolariciresinol--three lignans that have a strong history of research in connection with reduced risk of cardiovascular disease as well as several cancer types, including breast, uterine, ovarian, and prostate cancers.
- Fresh extracts from cucumbers have recently been show to have both antioxidant and anti-inflammatory properties. While research in this area must still be considered preliminary--since it's only been conducted on animals in a lab setting--the findings are clear and consistent. Substances in fresh cucumber extracts help scavenge free radicals, help improve antioxidant status, inhibit the activity of pro-inflammatory enzymes like cyclo-oxygenase 2 (COX-2), and prevent overproduction of nitric oxide in situations where it could pose health risks. It's highly likely that cucumber phytonutrients play a key role in providing these antioxidant and anti-inflammatory benefits, supporting health alongside of the conventional antioxidant nutrients--including vitamin C, beta-carotene, and manganeseâ€"of which cucumbers are an important source.
- As a member of the Cucurbitaceae family of plants, cucumbers are a rich source of triterpene phytonutrients called cucurbitacins. Cucurbitacins A, B, C, D and E are all contained in fresh cucumber. They have been the subject of active and ongoing research to determine the extent and nature of their anti-cancer properties. Scientists have already determined that several different signaling pathways (for example, the JAK-STAT and MAPK pathways) required for cancer cell development and survival can be blocked by activity of cucurbitacins. We expect to see human studies that confirm the anti-cancer benefits of cucumbers in the everyday diet.
WHFoods Recommendations for Cucumbers
It is important to remember that the skins and seeds of cucumbers are both rich in nutrients. In fact, the nutrient richness of both plant parts is significantly higher than the flesh. For this reason, consumption of both skins and seeds is desirable from a nutritional standpoint.Both conventionally grown and organically grown cucumbers may have been waxed. However, the only waxes that can be used on organically grown cucumbers are non-synthetic waxes, and these waxes must be free of all chemical contaminants that are prohibited under organic regulations. Conventionally grown cucumbers may be waxed with synthetic waxes that contain unwanted chemical contaminants. For these reasons, we recommend leaving the skin of organically grown cucumbers intact regardless of whether the organically grown cucumber has been waxed. For conventionally grown cucumbers, we recommend removal of the waxed skin. For conventionally grown cucumbers that have not been waxed, we don't have a good research basis for recommending either removal or non-removal of the skin. However, if you do decide to consume the skin of a non-waxed, conventionally grown cucumber, we recommend thorough washing of the whole cucumber under cool running water while gently scrubbing with a natural bristle brush.Some people have a personal preference for removal of cucumber seeds, and we respect this preference. The seeds can easily be removed from a cucumber if it's cut lengthwise and the tip of a spoon is used to gently scoop out the seeds. Our general recommendation, however, is to keep and consume the seeds, since they are an unusually rich source of nutrients.
Health Benefits of Eating Cucumbers
Cucumbers provide numerous health benefits including:- Antioxidant protection
- Anti-inflammatory support
- Anti-cancer benefits
Nutritional Profile of Cucumbers
Cucumbers provide us with a variety of health-supportive phytonutrients. Included among these phytonutrients are flavonoids (apigenin, luteolin, quercetin, and kaempferol), lignans (pinoresinol, lariciresinol, and secoisolariciresinol), and triterpenes (cucurbitacins A, B, C, and D).Cucumbers are also a very good source of free radical-scavenging vitamin C and the enzyme-cofactor molybdenum. They are also a good source of vision-supporitve vitamin A; heart-healthy potassium, folate, dietary fiber and magnesium; and bone-supportive manganese. They also contain the important nail health-promoting mineral silica.For more on this nutrient-rich food, including references related to this Latest News, see our write-up on cucumbers.
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