5 Spice Salmon - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
The balanced flavor in this Asian flavored dish with Chinese 5 spice (a combination of star anise), cloves, cinnamon, huajiao (Sichuan pepper) and ground fennel seeds) is wonderful. This is a surprising dish that is both light, yet very flavorful. It is full of nutrition, and very easy to prepare.

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, 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:

1. Soak shiitake mushrooms in 3/4 cup hot water. Slice when soft cutting out stem. Preheat broiler on high.
2. 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.
3. While sauce is cooking, simmer in another medium sized sauté pan cabbage, mushrooms, scallion, salt and pepper in mushroom water for 5 minutes.
4. 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.)
5. 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.

Serves 4 For optimum flavor and nutrition serve with:

• Cucumber, Seaweed Salad

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Healthy Food Tip

Why is pomegranate not featured on your website?

Pomegranates(Punica granatum) can definitely make an outstanding contribution to your nourishment. Some of the most recent research on pomegranates has focused on their unique combination of four nutrients--ellagic acid, caffeic acid, luteolin, and punicic acid--as its claim to fame in the cancer prevention (and especially prostate cancer prevention) area. There is no doubt that pomegranates contain some unique polyphenols that may be especially supportive in the area of cardiovascular health.
Pomegranates are not included in our list of World's Healthiest Foods primarily due to limited availability and accessibility. In many parts of the North America, pomegranates may only be available for a three-month period between September and November. In addition, they may be quite expensive. (It isn't unusual to pay US$3 for a single organic pomegranate). While we definitely encourage you to enjoy this fruit as an outstanding one in terms of health benefits, we did not find it sufficiently available and accessible to include on our original list of the World's Healthiest Foods.
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Cerda B, Soto C, Albaladejo MD, et al. Pomegranate juice supplementation in chronic obstructive pulmonary disease: a 5-week randomized, double-blind, placebo-controlled trial. Eur J Clin Nutr. 2006; 60(2):245-53.
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Lanskyl EP, Harrison G, Froom P, et al. Pomegranate (Punica granatum) pure chemicals show possible synergistic inhibition of human PC-3 prostate cancer cell invasion across Matrigel�. Invest New Drugs. 2005;23(2):121-122.
Mertens-Talcott SU, Jilma-Stohlawetz P, Rios J, et al. Absorption, metabolism, and antioxidant effects of pomegranate (Punica granatum l.) polyphenols after ingestion of a standardized extract in healthy human volunteers. J Agric Food Chem. 2006; 54(23):8956-61.
Singh RP, Chidambara Murthy KN, Jayaprakasha GK. Studies on the antioxidant activity of pomegranate (Punica granatum) peel and seed extracts using in vitro models. J Agric Food Chem. 2002; 50(1):81-6.