Linda's Voice: July 2021

Sunday, July 18, 2021

Halibut with Ginger and Scallions - Healthy Food Tip and Recipe

This is one of my favorite Healthiest Way of Eating recipes. The health-promoting omega-3 fatty acids from the halibut help to reduce inflammation and the shiitake mushrooms not only enhance the flavor of this recipe but also builds a strong immune system.

Prep and Cook Time: 20 Minutes

Ingredients:

3/4 lb halibut cut into 2 pieces
1/4 cups light vegetable broth
1/4 cup mirin rice wine*
3 medium cloves garlic, chopped
1 TBS soy sauce
1 TBS fresh lemon juice
1 TBS minced fresh ginger
2 cups fresh shitake mushrooms, sliced 1/4-inch thick
1 cup coarsely chopped scallion
salt and white pepper to taste
*mirin is a sweet Japanese rice wine without the alcohol content; you can find it in many of your local health food stores or in the Japanese section of your local grocery store.

Directions:

Chop garlic and let sit for 5 minutes to enhance their health-promoting properties.
Bring the broth and mirin wine to a simmer on medium-high heat in a 10-inch skillet.
Add garlic, soy sauce, lemon juice, ginger, scallions, and mushrooms.
Place halibut steaks on top, reduce heat to low and cover. Cook for about 5 minutes, depending on thickness (5 minutes for every 1/2" of thickness). Season with salt and pepper. Remove steaks and place on a plate. Spoon scallions and mushroom broth over fish and serve.

Serves 2

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15-Minute Maui-Style Cod - Healthy Food Tip and Recipe

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!

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:

Mix together all ingredients for salsa and set aside.
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.
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.
Remove cod from pan and top with salsa.

Serves 4

Serving Suggestions: Serve with

Napa Cabbage Salad
Rice

15-Minute Healthy Sauteed Chicken & Asparagus - Healthy Food Tip and Recipe

Today's Recipe If you don't know what to serve for dinner tonight ...

The chicken and asparagus combination in this recipe is a wonderful addition to your Healthiest Way of Eating. It not only tastes great but contains just 275 calories!

15-Minute Healthy Sautéed Chicken & Asparagus

Prep and Cook Time: 15 minutes

Ingredients:

1 medium onion, cut in half and sliced medium thick
3 medium cloves garlic, pressed
1 TBS chicken broth
1 TBS minced fresh ginger
1 large boneless, skinless chicken breasts, cut into 1 inch pieces
1 bunch asparagus, cut into 1-inch pieces (about 2 cups when cut)
2 TBS soy sauce
1 TBS rice vinegar
pinch red chili flakes
salt and white pepper to taste

Directions:

Cut onion and mince garlic and let both sit for at least 5 minutes to bring out their hidden health benefits.
Heat 1 TBS broth in a 12-inch stainless steel skillet. Healthy Sauté onion in broth for about 2 minutes over medium-high heat, stirring constantly.
Add ginger, garlic, chicken, and continue to Healthy Sauté for another 3-4 minutes, stirring constantly.
Add asparagus, soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste.

Serves 2

Serving Suggestion:

Brown rice
Cucumber, Seaweed Salad

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In-Depth Nutritional Profile for 15-Minute Healthy Sautéed Chicken & Asparagus

Healthy Food Tip

What is the difference between heme and non-heme iron?

Plant foods are definitely different from animal foods when it comes to their iron content. In animal foods, iron is often attached to proteins called heme proteins, and referred to as heme iron. In plant foods, iron is not attached to heme proteins and is classified as non-heme iron. Heme iron is typically absorbed at a rate of 7-35%. Non-heme iron is typically absorbed at a rate of 2-20%.

You can see that even though there is better overall absorption of heme iron, there is also a fairly large range for absorption regardless of the iron form involved. This absorption range is large because iron absorption is influenced by many different factors. For example, our bodies absorb more iron when we are iron deficient, and they cut back on iron absorption when plenty of iron is already available. Dietary factors are among the many factors that affect iron absorption. However, dietary factors appear to play a greater role in non-heme iron absorption from plant foods than they do in heme iron absorption from animal foods.

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Southwestern Salmon & Black Beans - Healthy Food Tip and Recipe

Add this amazing flavor blend that combines the sweetness of the salmon, richness of black beans, and the zestiness of the topping to your Healthiest Way of Eating and enjoy!

Prep and Cook Time: 30 minutes

Ingredients:

1-1/2 lb salmon cut into 4 pieces, skin and bones removed
1 small sized onion, minced
1 small sized red bell pepper, diced 1/4 inch
4 medium cloves garlic pressed
1 TBS + 1/2 cup chicken or vegetable broth
2 cups or 15 oz can black beans (BPA free), drained
1-1/2; TBS red chili powder
about 2 cups shredded romaine lettuce, outer leaves discarded
1 medium avocado, cut into cubes
Sauce:
2 TBS fresh chopped cilantro
1 TBS fresh chopped mint
1 TBS fresh chopped basil
3 TBS fresh lemon juice
3 TBS olive oil
1 TBS chopped pumpkin seeds
salt and pepper to taste

Directions:

Season salmon with a little salt and pepper. Set aside while you chop and sauté vegetables.
Mince onions and press garlic and let sit for at least 5 minutes to enhance their hidden health benefits.
Heat 1 TBS broth in a 10-12 inch stainless steel skillet. When broth begins to steam add onion, bell pepper and garlic and Healthy Sauté on medium heat for about 5 minutes stirring frequently.
Add 1/2 cup broth, drained beans, and red chili powder. Cook for another 10 minutes. Season with salt and pepper to taste.
While beans are cooking, preheat broiler. Place a stainless steel or cast iron skillet large enough for salmon under the heat to get hot. This takes about 10 minutes.
In a bowl mix together cilantro, mint, basil, lemon juice, olive oil, pumpkin seeds, salt and pepper.
Place salmon in the hot pan and return to broiler about 5 inches from the heat source for best results. Broil salmon for about 7 minutes for medium doneness. This is our Quick Broil cooking method. Serve salmon, beans, lettuce and avocado together on a plate. Top salmon and lettuce with cilantro topping.

Serves 4

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For education only, consult a healthcare practitioner for any health problems.

From the Desk of Linda's Voice Blog - A Message from Linda

The UNIVERSE is giving you signs everyday in your sleep, on your timeline, in your conversations, on the radio, in the sky, in synchronicities. PAY ATTENTION to them and piece them together, You will notice a pattern. The UNIVERSE is communicating with you. Linda