Today's Recipe - Quick Broiled Salmon with Ginger Mint Salsa

Today's Recipe
If you don't know what to serve for dinner tonight ...Short on time? You receive enormous nutritional benefits by adding from this flavorful combination of tangy salsa and salmon to your Healthiest Way of Eating. And it can be prepared in minutes. It is an exceptionally good source of hard-to-find, health-promoting omega-3 fatty acids.   Quick Broiled Salmon with Ginger Mint Salsa Prep and Cook Time: 15 minutes Ingredients:

• 1/3 lb salmon fillet, cut in half
• 2 tsp lemon juice
• sea salt and pepper to taste
• Salsa
• 1 ripe tomato, diced
• 1/2 cup green onions, minced
• 1 tsp ginger, minced
• 2 tsp fresh mint, minced
• 1 tsp lime juice
• sea salt and pepper to taste

Directions:

1. To Quick-Broil, preheat broiler 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.
2. Rub salmon with 2 tsp fresh lemon juice, 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.)
3. 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. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.

Salsa

1. Combine all salsa ingredients.
2. Spoon over salmon.
3. Garnish with mint and a sprinkle of extra virgin olive oil.

Serves 2
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Do the anthocyanins in blue tortilla chips survive the baking process in usable form?

Some of the anthocyanins found in blue tortilla chips survive the baking process in usable form and some don't. In general, whenever you are considering the purchase of a natural food that has not been artificially colored, you can trust the color to indicate the presence of health-supportive phytonutrients. In the case of your blue tortilla chips, the blue color is itself an indication that there are anthocyanins present!I've seen one high-quality research study on tortilla chips of different colors and their phytonutrient content. I've also seen studies on other foods that are famous for their rich red or blue colors. These foods include red cabbage, red beets, blue wheat, and red wine. In the case of the tortilla chips, the processing of white, yellow, high-carotenoid yellow, blue, and red corn into tortilla chips always lowers the total amount of phytonutrients present, including anthycyanins. However, there are still valuable amounts of anthocyanins in blue corn, and just as blue corn starts out with more anthocyanins than other varieties of colored corn, it ends up with more anthocyanins as well, even after being processed into tortilla chips.Exactly how much anthocyanin is lost during processing, however, is a little more complicated to predict. The loss of corn nutrients during the transition from any type of raw corn into corn tortilla chips depends on many factors, including grinding methods, processing steps that involve soaking in solutions of different acidity or alkalinity for varying amounts of time, and baking times and temperatures. I don't recommend that you worry about all of these details, however. A better approach is to make sure that the amount of calories and fat and other nutrients in your blue tortilla chips fit into your overall diet, and that you purchase high-quality blue tortilla chips, preferably organic!For more information on this topic, please see:

• Corn

References:Havlíková L, Míková K. Heat Stability of Anthocyanins.Journal Zeitschrift für Lebensmitteluntersuchung und -Forschung A. 1985. Issue Volume 181, Number 5, pages 427-432. Springer Berlin / Heidelberg, Germany.Dyrby M, Westergaard N, Stapelfeldt H. Light and heat sensitivity of red cabbage extract in soft drink model systems. Food Chemistry. 2001;72(4):431-437.Abdel-Aal el-SM, Hucl P. Composition and stability of anthocyanins in blue-grained wheat. J Agric Food Chem. 2003;51(8):2174-80