15-Minute Salmon with Mustard, Dill Sauce Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... Scientific research continues to discover the importance of vitamin D and omega-3 fatty acids for optimal health. Salmon is one of the best food sources for both of these hard-to-find health-promoting essential nutrients.

15-Minute Salmon with Mustard, Dill Sauce

Prep and Cook Time: 15 minutes
Ingredients:

• 1-1/2 lbs salmon filet cut into 4 pieces, skin and bones removed
• 1 TBS fresh lemon juice
• 
  
• Dill Sauce
• 2 medium garlic cloves, pressed
• 1 TBS Dijon mustard
• 2 TBS fresh lemon juice
• 1/4 cup chicken broth
• 1 tsp honey
• 1 tsp chopped fresh dill
• salt and white pepper to taste

Directions:

1. 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.
2. Press garlic and let it sit for at least 5 minutes to bring out its health-promoting properties.
3. Rub salmon with 1 TBS 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.)
4. Using a hot pad, pull pan away from heat and place salmon on hot pan. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly (7 minutes per 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.
5. To make the sauce, add garlic to a stainless steel skillet and stir for half a minute. Add mustard, lemon juice, broth, honey, salt and pepper. Cook on high heat for a minute to reduce slightly and then add dill. Pour over salmon and serve.

Serves 4 Serving Suggestion: Serve with

• Pureed Sweet Peas

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Food Tip of the Week: Green Peas

Enjoy Green Peas This Week

If you have traditionally thought about green peas as a "starchy vegetable" that won.t provide you with very much in the way of phytonutrients or body systems support, it's time to change your thinking. Green peas are loaded with antioxidants and anti-inflammatory nutrients, and these health-supportive nutrients are provided in a wide range of nutrient categories. For example, in the flavonoid category, green peas provide us with the antioxidants catechin and epicatechin, two flavonoids also found in green tea. In the carotenoid category, they offer alpha-carotene and beta-carotene. Their phenolic acids include ferulic and caffeic acid, which also contribute to the benefits of coffee. Their polyphenols include coumestrol, a phytoestrogen also found in soybeans, spinach and Brussels sprouts. Pisumsaponins I and II and pisomosides A and B are anti-inflammatory phytonutrients found almost exclusively in peas. Antioxidant vitamins provided by green peas include vitamin C and vitamin E, and a good amount of the antioxidant mineral zinc is also found in this amazing food. Yet another key anti-inflammatory nutrient needs to be added to this list, and that nutrient is omega-3 fat. Recent research has shown that green peas are a reliable source of omega-3 fat in the form of alpha-linolenic acid (ALA). In one cup of green peas, you can expect to find about 30 milligrams of ALA. Although large-scale studies on green pea intake and chronic health problems remain unavailable, researchers have already begun to suggest connections with respect to type 2 diabetes. Researchers now believe that the antioxidant and anti-inflammatory nutrients in greens peas play an important role (along with protein and fiber) in lowering our risk of this chronic health problem.

Food of the Week: Salmon

Enjoy Salmon This Week

Salmon has earned its research reputation as a health-supportive food based largely on its unusual omega-3 fatty acid content. It's very common for 4 ounces of baked or broiled salmon to contain at least 2 grams of omega-3 fats — more than the average U.S. adult gets from all food over the course of several days. If we consider 4 grams of omega-3 fatty acids to be a daily goal for a person consuming a 2,000 calorie diet — based upon recommendations from the 1999 Workshop on the Essentiality of and Recommended Dietary Intakes (RDI) for Omega-6 and Omega-3 Fatty Acids sponsored by the National Institutes of Health (NIH) — then this would equal about 50% of this goal!

Quick Broiled Salmon with Ginger Mint Salsa Recipe

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.

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Perfect Oatmeal Recipe

Today's Recipe If you don't know what to serve for breakfast this morning ... A perfect way to start a day of healthy eating. And who would have thought that a bowl of oatmeal could provide over half of the daily value for those hard-to-find omega-3 fatty acids!

Perfect Oatmeal

Prep and Cook Time: 15 minutes
Ingredients:

• 2-1/4 cups water
• dash salt
• 1 cup regular rolled oats
• 1/2 tsp cinnamon
• 1/4 cup dried cranberries
• 1/4 cup chopped walnuts
• 1 TBS ground flaxseeds
• 1 TBS blackstrap molasses
• 1 cup milk or dairy-free milk alternative

Directions:

1. Combine the water and salt in a small saucepan and turn the heat to high.
2. When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes. Add cinnamon, cranberries, walnuts, and flaxseeds. Stir, cover the pan, and turn off heat. Let set for 5 minutes. Serve with milk and molasses.

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Fresh Tomato Salsa Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... This is a fresh tasting salsa that can be stored in the refrigerator for up to a week. Use only vine ripened tomatoes if at all possible when they are in season for the best flavor. If there are any green seeds inside they are not ripe.

Fresh Tomato Salsa

Prep and Cook Time: prep time: 20 minutes
Ingredients:

• 2 ripe tomatoes, seeds and excess pulp removed, chopped
• 1/2 cup finely minced onion
• 4 medium cloves garlic, minced
• 1 4oz can diced jalapeno pepper. Start with a small amount and add to taste
• 1 TBS minced fresh ginger
• 2 TBS coarsely chopped pumpkin seeds
• 6 TBS chopped fresh cilantro
• 2 TBS fresh lemon juice
• 1 TBS extra virgin olive oil
• salt and black pepper to taste

Directions:

Mix all ingredients and serve.
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Healthy Food Tip

Healthy Food Tip

What makes flaxseeds unique from other nuts and seeds?

The seeds of most plants are rich in nutrients and can provide us with health benefits. Yet flaxseeds are also nutritionally unique and offer us health benefits not found across the board within the seeds food group. The nutritional uniqueness of flaxseeds features three nutrient aspects, and all three play a key role in the outstanding health benefits of this food.

Unique Nutrient Features of Flaxseeds

The first unique feature of flax is its high omega-3 fatty acid content.

Inspirational Quote from Jim Rohn

Happiness daily quote by Denis Waitley

Inspirational Quote by Albert Einstein

No More Boring Salads

No More Boring Salads! Once you have a killer salad, there's no going back. These craveable, satisfying recipes will make you fall in love with salads again. How to Build a Killer Salad Protein-Packed Edamame & Chicken Greek Salad Skinny Dinner Salads Seven-Layer Salad  Green Goddess Salad Make-Ahead Lunch Salads Crowd-Pleasing Potluck Salads

Food of the Week: Onions

Enjoy Onions This Week

With their unique combination of flavonoids and sulfur-containing nutrients, the allium vegetables — such as onions — belong in your diet on a regular basis. There's research evidence for including at least one serving of an allium vegetable — such as onions — in your meal plan every day. When onion is your allium vegetable of choice, try to consume at least one-half of a medium onion on that day and use this guideline to adjust your recipes accordingly. Onions can be added to a wide variety of dishes, both finely chopped and raw in salads, salad dressings and dips, and cooked in stir fries, omelets, soups and with beans. The combinations are endless.

Healthy Food Tip

Healthy Food Tip

What are the main health benefits of the B complex vitamin, biotin?

Blood sugar balance

Diets low in biotin impair the production of insulin, a key hormone in the balancing of blood sugar. More recently, researchers have shown that deficiency of biotin also affects the way insulin acts on cells, giving a second reason that low biotin intake potentially creates problems.
Happily, many of the biotin-rich foods we list are also strong sources of fiber, which make them great staples for people with blood sugar problems.

Sautéed Vegetables with Cashews Recipes

Today's Recipe If you don't know what to serve for dinner tonight ... The health-promoting nutrients of the vegetables combine with the heart-healthy monounsaturated fats from the cashews make a side dish that is a great addition to your Healthiest Way of Eating.

Sautéed Vegetables with Cashews

Prep and Cook Time: 15 minutes
Ingredients:

• 1/2 cup chicken or vegetable broth
• 1 cup each red and yellow bell peppers, sliced 1/2-inch thick
• 1 cup onion, sliced 1/2-inch thick
• 1 cup snow peas
• 1/4 cup cashews
• Mediterranean Dressing:
• 3 TBS extra virgin olive oil
• 2 tsp lemon juice
• 2 cloves garlic, chopped or pressed
• Sea salt and pepper to taste

Directions:

1. Chop or press garlic, slice onions, and let them sit for 5 minutes to enhance their health-promoting properties.
2. Heat broth in a stainless steel skillet over medium heat.
3. When broth is steaming, add bell peppers and onions, cover and sauté for 5 minutes.
4. Add snow peas and sauté covered for 2 minutes.
5. Transfer vegetable mixture to a serving bowl and toss with cashews and dressing ingredients.

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Just In Case

You Are Not Everyone's Cup of Tea

Thank you Dr. Alan Greenberg!!!!

Cajun Kidney Bean Chili Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... This tasty, easy-to-prepare version of chili is a great addition to your Healthiest Way of Eating. Beans are a good source of health-promoting dietary fiber as well as a meatless source of protein. Enjoy!

Cajun Kidney Bean Chili

Prep and Cook Time: 25-30 minutes
Ingredients:

• 1 medium yellow onion, chopped
• 1 medium yellow or red bell pepper, diced
• 3 cloves garlic, pressed
• 1 tsp paprika
• 1 TBS chili powder
• 1/2 tsp dried thyme
• 1/2 tsp dried oregano
• 1/2 tsp fennel seeds
• 1 tsp ground cumin
• 1/8 tsp cayenne pepper
• 2 cups cooked or 1 15 oz can (no BPA) kidney beans
• 1 15 oz can diced tomatoes
• Salt, pepper and olive oil to taste
• Optional: cooked ground turkey

Directions:

1. Chop onion and press garlic and let sit for 5 minutes to bring out their hidden health benefits.
2. Healthy Sauté onion and bell peppers for 5 minutes.
3. Add garlic, spices, tomatoes and kidney beans.
4. Simmer for 15-20 minutes.
5. Season to taste with salt, pepper and olive oil.

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15-Minute Maui-Style Cod Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... This is a great tasting fish dish that is not only quick and easy but has great taste. The tropical flavor of the sauce will make you feel like you are on Maui!

15-Minute Maui-Style Cod

Prep and Cook Time: 15 minutes
Ingredients:

• 1 1/2 lbs thick cut filets of cod
• 1 TBS fresh lemon juice
• 2TBS chicken or vegetable broth or water
• salt and black pepper to taste
• Salsa
• 1 TBS minced fresh ginger
• 1/2 cup finely minced red bell pepper
• 3/4 cup canned crushed pineapple
• 1 tsp finely minced jalapeno pepper (or to taste)
• 1/2 TBS chopped fresh cilantro
• salt and white pepper to taste

Directions:

1. Mix together all ingredients for salsa and set aside.
2. On stovetop, preheat 10-12 inch stainless steel skillet on medium high heat for 2-3 minutes. Rub 1 TBS fresh lemon juice on cod and season with salt and pepper.
3. Add broth or water to skillet and heat. Cook fish in heated skillet about 1-2 minutes on each side. Time may vary according to thickness of fish. You do not need oil or liquid for this.
4. Remove cod from pan and top with salsa.

Serves 4 Serving Suggestions: Serve with

• Napa Cabbage Salad
• Rice

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Food Of The Week: Green Beans

Enjoy Green Beans This Week To retain the maximum number of health-promoting phytonutrients, vitamins and minerals found in green beans, we recommend "Quick Steaming" them for just 7 minutes. This also brings out their peak flavor and provides the moisture necessary to make them tender and retain their beautifully bright green color. It is best to cook green beans whole to ensure even cooking.

Try This Recipe of the Week 7-Minute "Quick Steamed" Green Beans Research has found 7 minute "Quick Steaming" to be the best way to cook Green Beans. Enjoy this quick, easy and great tasting recipe found on page 309 of the 2nd Edition of the World's Healthiest Foods.

Green Beans are an excellent source of Vitamin K1 Green Beans are an excellent source of important health-protective vitamins and minerals including vitamin K1.

Pureed Lima Beans with Rosemary Tomato Broth Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... Enjoy this recipe as a great substitute for mashed potatoes and an great way to include more beans to your Healthiest Way of Eating.

Pureed Lima Beans with Rosemary Tomato Broth

Prep and Cook Time: 20 minutes
Ingredients:

• Tomato Broth
• 3 TBS + 1-1/4 cups low sodium chicken broth
• 1/2 medium onion, chopped
• 4 cloves garlic, coarsely chopped
• 1 TBS tomato paste
• 1/2 tsp finely chopped fresh rosemary (or 1/8 tsp dried rosemary)
• salt and pepper to taste
• Beans
• 2 15 oz cans lima beans, rinsed and drained,
• 1 medium onion, chopped
• 1/4 cup low-sodium chicken or vegetable broth
• 2 medium cloves garlic, pressed
• salt and white pepper to taste

Directions:

1. Chop onions and chop and press garlic and let them sit for 5 minutes to bring out their health-promoting properties.
2. Heat 3 TBS broth and Healthy Sauté 1/2 onion for 3 minutes over medium low heat stirring frequently. Add garlic and continue to sauté for another minute.
3. Add rest of broth and tomato paste. Cook on high heat for about 20 minutes. It should reduce to about half the volume. Strain away the liquid, returning it to the saucepan. (Discard onion and garlic.) Season with rosemary, salt, and pepper.
4. While broth is reducing, Healthy sauté 1 medium onion in a medium-sized sauté pan over medium-low heat for 3 minutes, stirring frequently. Add beans, stock, salt, and pepper.
5. Simmer for another 3-4 minutes. Puree bean mixture with pressed garlic in a blender. Stop blender occasionally to scrape sides with a rubber spatula.
6. Serve beans drizzled with tomato broth.

Serves 4 Printer Friendly Version of Pureed Lima Beans with Rosemary Tomato Broth
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Asian-Flavored Broccoli with Tofu Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... You can have a complete meatless meal in a matter of minutes when you add this Asian-inspired broccoli dish to your Healthiest Way of Eating.

Asian-Flavored Broccoli with Tofu

Prep and Cook Time: 15 minutes
Ingredients:

• 1 lb broccoli, florets cut into quarters
• 2 medium carrots, sliced thin
• 8 oz tofu cut into cubes
• 3 TBS extra virgin olive oil
• 2 tsp lemon juice
• 2 medium cloves garlic
• 1 TBS soy sauce
• 2 TBS grated ginger
• 1 TBS rice vinegar
• red pepper flakes to taste

Directions:

1. Fill bottom of steamer with 2 inches of water.
2. While steam is building up in steamer, cut broccoli florets into quarters and let them sit for 5-10 minutes to enhance their health promoting properties. Also cut stems into 1/4-inch pieces.
3. Press or chop garlic and let sit for at least 5 minutes.
4. Add tofu and sliced carrots to steamer and steam for 2 minutes.
5. Add broccoli and steam for 5 more minutes.
6. Toss with rest of ingredients.

Optional: To mellow the flavor of garlic, add garlic to steamer for the last 2 minutes of steaming. Serves 2
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Every Day Health Article: Quick Healthy Dinner Recipes

On April 20th, 2016 A Green Moon!

Turkey and Vegetable Chili Verde Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... Cruciferous vegetables, like kale, are some of the most health-promoting vegetables around. This kale and turkey combination makes for a unique version of chili that is sure to become one of your favorite Healthiest Way of Eating recipes.

Turkey and Vegetable Chili Verde

Prep and Cook Time: 30 minutes
Ingredients:

• 1 medium onion, chopped
• 3 medium cloves garlic, chopped
• 1 lb ground turkey
• 1 4 oz can diced green chili
• 1 15 oz can of diced tomatoes
• 1 TBS + 4 cups chicken broth
• 4 cups finely chopped kale
• 2 cups or 1 15 oz can (BPA-free) pinto beans, drained and rinsed
• 2 TBS chopped fresh oregano
• 3 TBS chopped fresh cilantro
• salt and black pepper to taste

Directions:

1. Chop garlic and onion and let sit for at least 5 minutes to enhance their health-promoting benefits.
2. Heat 1 TBS broth in a medium soup pot. Healthy Sauté onion in broth for 5 minutes over medium heat, stirring frequently. Add garlic and ground turkey with a pinch of salt and pepper. Continue to sauté, breaking up turkey for another 5 minutes.
3. Add diced tomatoes, chili, and broth to turkey mixture and bring to a boil on high heat. Stir in chopped kale, reduce heat to medium, and simmer for another 10 minutes.
4. Add beans, simmer for another several minutes and add herbs, salt, and pepper.

Serves 4 Printer Friendly Version of Turkey and Vegetable Chili Verde
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Healthy Food Tips for 3/18/16

Healthy Food Tip & Recipe March 18, 2016 The George Mateljan Foundation is a not-for-profit foundation dedicated to optimizing your health with health-promoting superfoods and Nutrient-Rich Cooking.

Cabbage is Our Food of the Week Cabbage: How to Select, Store, Prepare and Cook

Healthy Food Tip Are there any individual concerns about eating eggplant? Eggplant and Oxalates Eggplant is among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating eggplant. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Ask George Your Questions

Goodbye March Hello April!