Tuesday, December 11, 2018
Wednesday, October 31, 2018
15-Minute Salmon with Tomato Salsa Recipe
15-Minute Salmon with Tomato Salsa
If you want a great tasting recipe that also provides over 100% of the daily value for hard-to-find omega-3 fatty acids and vitamin D, try this easy-to-prepare recipe tonight. It only takes 15 minutes and you will have a meal you'll want to share with your best friends. Enjoy!Prep and Cook Time: 15 minutes
Ingredients:
- 1-1/2 lbs salmon filet cut into 4 pieces, skin and bones removed
- 1 TBS lemon juice
- salt and pepper to taste
- Salsa If you want to save time you can use your favorite prepared salsa.
- 1 large fresh ripe tomato, diced small pieces, about 1/2 inch
- 3 TBS finely minced onion
- 3 medium cloves garlic, pressed
- 1-2 TBS minced jalapeno pepper (or to taste)
- 1 TBS minced fresh ginger
- 1 TBS coarsely chopped pumpkin seeds
- 1/4 cup chopped fresh cilantro
- 2 TBS lemon juice
- 1 TBS extra virgin olive oil
- salt and black pepper to taste
Directions:
- To Quick-Broil 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 1 TBS fresh lemon juice and a little salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
- Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness (10 minutes for every inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
- Combine all salsa ingredients.
- Spoon over salmon.
- Garnish with mint and a sprinkle of extra virgin olive oil.
Serving Suggestion: Serve with Calabacitas and Brown Rice
Thursday, September 20, 2018
Healthy Food Tips and Recipes - Southwestern Cod Sautee Recipe
Southwestern Cod Sautee
Prep and Cook Time: 15 minutes, Cooking Time: 10 minutes
Ingredients:
- 1 medium onion, cut in half and sliced medium thick
- 6 medium cloves garlic, pressed
- 1-2 tsp minced jalapeno pepper*, seeds removed
- 1 TBS chicken broth
- 2 cups diced zucchini into 1/2-inch cubes)
- 1 lb cod filets, cut into 1 inch pieces
- 15 oz can diced tomatoes
- 3 TBS fresh lemon juice
- 2 TBS chopped fresh cilantro
- 1 TBS chopped fresh oregano
- 1 ripe but firm medium avocado, diced into 1-inch pieces
- salt and black pepper to taste
- *if you like your food less spicy, consider using less jalapeno pepper
Directions:
- Cut onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting properties:.
- Prepare all other ingredients before starting the sauté.
- Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat, stirring frequently for 5 minutes.
- Add garlic, zucchini, jalapeno, and cod and continue to sauté for another 2 minutes, stirring frequently.
- Add rest of ingredients, except avocado, and cook for another 2 minutes. Add avocado, season with salt, pepper and serve.
Serving Suggestion: Serve with
- Rice
Healthy Food Tips and Recipes - 5 Spice Salmon
5 Spice Salmon
Prep and Cook Time: 30 minutes
Ingredients:
- 1 lb salmon filet cut into 4 pieces
- 6 dried medium shiitake mushrooms soaked in 3/4 cup hot water for about 15 minutes (save water)
- 1 medium sized onion, chopped
- 2 cloves garlic, pressed or finely chopped
- 1 TBS fresh ginger, chopped, or 1/3 tsp dried
- 1 cup vegetable stock
- 1 tsp 5 spice powder (can be found in Asian section in supermarket)
- 3/4 cup fresh orange juice
- 2 TBS molasses
- 2 tsp arrowroot
- 4 cups shredded Chinese, or Napa cabbage
- 6 scallion, chopped
- salt and white pepper to taste
Directions:
- Soak shiitake mushrooms in 3/4 cup hot water. Slice when soft cutting out stem. Preheat broiler on high.
- Healthy Sauté onion in medium saucepan over medium low heat for about 5 minutes stirring frequently. Add ginger and garlic and continue to sauté for another minute. Add vegetable stock, 5 spice powder, orange juice, and molasses. Simmer for 15 minutes. Strain and discard all but liquid. Place liquid back into pan, and thicken with arrowroot dissolved in a little water while simmering.
- While sauce is cooking, simmer in another medium sized sauté pan cabbage, mushrooms, scallion, salt and pepper in mushroom water for 5 minutes.
- Rub salmon with salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
- When pan is hot, use a hot pad to pull out the pan from the heat and place salmon on it, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly (usually about 7 minutes for every inch of thickness.
- Drizzle salmon with generous amount of sauce and serve with your favorite vegetable.
For optimum flavor and nutrition serve with:
Healthy Food Tips and Recipes - Broiled Salmon Salad Recipe
Broiled Salmon Salad
Prep and Cook Time: 20 minutes
Ingredients
- 3/4 lb salmon filets cut in 4 pieces
- 2 TBS chopped fresh mint
- 3 TBS chopped fresh basil
- 2 TBS chopped fresh cilantro
- 2 TBS lemon juice
- 2 TBS extra virgin olive oil
- 3 TBS chopped pumpkin seeds
- salt & pepper to taste
- 1 head romaine lettuce, rinsed and chopped
- 1 medium tomato, seeds and excess pulp removed and sliced
- 1/2 medium avocado cut into 1 inch chunks
- 2 TBS lemon juice
- extra virgin olive oil to taste
- salt & pepper to taste
Directions:
- Cut salmon into 4 pieces, season with salt and pepper, place on a plate and set aside. Preheat broiler on high and put stainless steel skillet (make sure handle is also stainless) for about 10 minutes until very hot. Do not use glass or pyrex for this.
- Mix together mint, basil, cilantro, lemon juice, olive oil, chopped pumpkin seeds, salt and pepper. Set aside. This is your herb mixture.
- Prepare lettuce, tomato and avocado and toss with lemon juice, olive oil, salt and pepper.
- Remove pan from heat and place salmon on hot pan. Quick Broil salmon for about 4 minutes. Do not turn. Because pan is hot salmon will cook very quickly. Place on a plate next to salad and top with herb mixture. You will have some herb mixture left over. It is so good you may also want to drizzle it on the salad greens.
For optimum flavor and nutrition serve with:
The Republic ofTea: An Introduction to Tea
Black Tea
Black tea is the most common tea in North America. It is produced when withered tea leaves are rolled and allowed to oxidize (similar to how an apple changes color when the white flesh is exposed to air). This darkens the leaves and develops flavor, color and body in the leaf. When the time is right, the tea is dried to halt the oxidation process and lock in these characteristics. The result is a robust cup with bright or lively notes that are perfect for breakfast teas, with about half as much caffeine as a similarly sized cup of coffee.
Green Tea
Green tea is extremely popular in China and Japan, and is gaining popularity in America. It is produced when tea leaves are heated or steamed right after being harvested. This halts the oxidation process, preserving the leaf's emerald hue and naturally occuring antioxidants and amino acids (Theanine ). The leaves are finished by rolling or twisting, and then fired. The result is a bright cup with fresh grassy notes and about a quarter as much caffeine as a similarly sized cup of coffee.
Oolong Tea
The origins of oolong tea trace back to Taiwan and southeast China. Oolong gains its alluring character when the tea leaves are withered and briefly oxidized in direct sunlight. As soon as the leaves give off a distinctive fragrance — often compared to the fresh scent of apples, orchids or peaches — this stage is halted. The leaves are rolled, then fired to halt oxidation. The degree of semi-oxidation can range from 10-80%. Oolong's caffeine content is midway between black and green tea.
100% White Tea
White tea was introduced to the West in 2002 by The Republic of Tea. It has since become a staple of high-end tea collections. 100% White Tea is the most minimally processed of all tea varietals. The fragile tea buds are neither rolled nor oxidized, and must be carefully monitored as they are dried. The rarest white teas are made from tea buds that are plucked the day before they open. This precise and careful technique produces a subtle cup with mellow, sweet notes.
Pu-erh Tea
Pronounced "poo-erh," this tea takes its name from a town in the Yunnan Province of China (similar to champagne getting its name from the Champagne region of France). Like wine, it improves with age; some pu-erhs are still drinkable after 50 years! The tea leaves are processed like green tea, then heaped into piles or formed in bricks. Heat is then combined with moisture to encourage natural bacterial fermentation. When the tea is ready, it is only partially fired. This stops enzyme activity, but leaves the tea moist enough to continue to age.
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