Preheat oven to 400 degrees. Brush 2 rimmed 17 by 12-inch baking pans with extra-virgin olive oil. Place half of salmon in center of pan of one pan. Repeat with the other pan, placing the second salmon in the second pan.
In a small bowl mix together Dijon, honey and rosemary. Brush evenly over top of salmon then sprinkle with salt and pepper.
Bake in preheated oven 18 - 20 minutes, or until center is just barely cooked through (it will cook another couple of minutes after it comes out of the oven. Remove and let rest 5 minutes. Cut salmon into portions. Serve warm.
I find bison a better alternative to beef, because bison are grass-fed and industry standards don’t allow the use of hormones or routine antibiotics, which are often given as growth promoters to cattle.
Meatballs are usually associated with spaghetti sauce, but this recipe takes them to another level, rich, hearty and satisfying.
My daughter eats just about everything, but she balked at the wine sauce, so here are two options to make it child friendly:
– Omit the brandy and replace 1 cup of wine with another cup of beef broth for a total of 2 cups of broth. It tastes much lighter. Some adults might prefer it this way too.
– Reserve some of the baked meatballs and serve them to children without the sauce.
My favorite way to serve this is with rice, but is also pairs nicely with roasted potatoes, or even noodles with poppy seeds in a goulash-like style.
To make the meatballs, mix all the meatball ingredients—oats, ground bison, eggs, onion, parsley, salt, and pepper and mix well. Cover and refrigerate for at least 15 minutes or up to 4 hours.
Position a rack in the center of the oven and preheat to 375°F. Lightly oil a metal roasting pan.
Using your wet hands rinsed under cold water, shape the meat mixture into 18 equal meatballs. Arrange in the roasting pan and bake until lightly browned, 20 to 25 minutes.
Transfer the meatballs to a plate.
Meanwhile, start the sauce. Heat canola oil and butter in large saucepan over medium heat and add the mushroom and onion. Stir occasionally, until browned, about 7–8 minutes. Stir in the carrot. Sprinkle with the flour and stir well. Stir in broth, wine, brandy, tomato paste, and thyme and bring to a boil. As soon as it boils, reduce to low heat and simmer until lightly thickened, about 10 minutes, checking periodically to make sure it does not dry. Add a couple of tablespoons of water if needed.
Return the meatballs to saucepan and cook another 10–15 minutes. Season with salt and pepper.
https://www.colormyfood.com/wp-content/uploads/2016/01/Depositphotos_11973702_m-2015.jpg666999Diana Galindohttps://www.colormyfood.com/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2016-01-22 13:35:002016-02-05 12:11:42A Healthy Twist on a French Classic
Sometimes I use red or yellow bell peppers instead of the poblano peppers. For a dinner party I like to make both: half a platter with poblano pepper sauce, half a platter with yellow (or red) bell pepper sauce. It’s not only because the colors are pretty, but it gives guests the option of spice or not spicy.
https://www.colormyfood.com/wp-content/uploads/2016/01/Depositphotos_39976275_m-2015.jpg7501000Diana Galindohttps://www.colormyfood.com/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2016-01-21 10:37:212018-02-07 13:59:25Chicken Breasts with Poblano Chili Sauce
Red bell peppers and cilantro add color and crunch, additional flavor, Tabasco gives it some oomph and non-fat Greek yogurt rather than sour cream puts a dash of probiotics into this luscious appetizer.
Sprinkle gelatin over cold water in a small heavy saucepan and let soften 1 minute. Cook over low heat, 1 to 2 minutes, and then remove from heat.
Coarsely mash avocados with a fork in a large bowl. Stir in gelatin mixture along with remaining ingredients until combined well.
Pour mixture into lightly oiled mold and chill, covered tightly with plastic wrap, until firm, at least 4 hours.
Run tip of a thin spatula between mold and mousse. Tilt mold sideways and tap side of mold against a hard surface, turning it, to evenly break seal and loosen mousse. Keeping mold tilted, invert a plate over mold, and then invert mousse onto a large round platter. Ring the mousse with a mix blue and yellow corn tortilla chips.
The flavors and textures in this recipe are visually and tastefully delightful.
Serve with a salad of immune boosting seeds/nuts, a chopped green onion or two and greens (spinach, romaine or arugula) tossed with a lime or apple cider vinaigrette and dinner is ready.
“Fish is high in important vitamins such as B1 (thiamine), B2 (niacin) and D as well as omega 3 fatty acids. Salmon is a good source of omega-3 fatty acids.
It is believed that omega 3 fatty acids reduce the risk of developing cardiovascular disease by increasing the levels of “good” cholesterol and lowering the levels of “bad cholesterol in the body. They’ve been found to prevent blood clots and there is evidence that omega 3 fatty acids help relieve symptoms of arthritis.”
Nutrition for Life, Lisa Hark PhD and Darwin Deen, MD.
Sadly, increasingly there are health dilemmas associated with eating fish, in particular farmed fish.
“Farmed fish are fed fish meal and fish oils because they need proteins and fats to help them grow (wild salmon get the nutrients they need by eating other fish which are small and relatively low in chemical contaminants); but these feeds contain higher concentrations of pollutants called PCBs (polychlorinated biphenyls)…Farmed fish have twice the fat and more than twice the saturated fat of their wild counterparts – increasing the levels of PBCs... Their omega-3 content depends entirely on what they are fed and this varies by species and farm. “
To learn more about PBCs “which are a “probable carcinogen visit
http://www.clearwater.org/news/pcbhealth.html
I believe it is important to be a conscious consumer and in regards to fish, choose to know where the fish comes from, whether is it is farmed or wild., not just for our health but also for that of the fish and the planet. We can make a difference by relying on a fish advisory card (link to http://www.seafoodwatch.org/consumers/seafood-and-your-health) and voting with our forks to only buy fish that is sustainable and healthy.
The flavors and textures in this recipe are visually and tastefully delightful.
Serve with a salad of immune boosting seeds/nuts, a chopped green onion or two and greens (spinach, romaine or arugula) tossed with a lime or apple cider vinaigrette and dinner is ready.
“Fish is high in important vitamins such as B1 (thiamine), B2 (niacin) and D as well as omega 3 fatty acids. Salmon is a good source of omega-3 fatty acids.
It is believed that omega 3 fatty acids reduce the risk of developing cardiovascular disease by increasing the levels of “good” cholesterol and lowering the levels of “bad cholesterol in the body. They’ve been found to prevent blood clots and there is evidence that omega 3 fatty acids help relieve symptoms of arthritis.”
Nutrition for Life, Lisa Hark PhD and Darwin Deen, MD.
Sadly, increasingly there are health dilemmas associated with eating fish, in particular farmed fish.
“Farmed fish are fed fish meal and fish oils because they need proteins and fats to help them grow (wild salmon get the nutrients they need by eating other fish which are small and relatively low in chemical contaminants); but these feeds contain higher concentrations of pollutants called PCBs (polychlorinated biphenyls)…Farmed fish have twice the fat and more than twice the saturated fat of their wild counterparts – increasing the levels of PBCs... Their omega-3 content depends entirely on what they are fed and this varies by species and farm. “
To learn more about PBCs “which are a “probable carcinogen visit
http://www.clearwater.org/news/pcbhealth.html
I believe it is important to be a conscious consumer and in regards to fish, choose to know where the fish comes from, whether is it is farmed or wild., not just for our health but also for that of the fish and the planet. We can make a difference by relying on a fish advisory card (link to http://www.seafoodwatch.org/consumers/seafood-and-your-health) and voting with our forks to only buy fish that is sustainable and healthy.
Cook orzo as directed on package until al dente. Drain and place in a bowl and cover with clean dishcloth to keep warm.
Heat oil in a large skillet over medium heat. Cook 1/2 cup onion and rosemary until onion softens, 9 minutes. Combine with orzo in a bowl.
Brush a roasting pan with 1 tablespoon olive oil and place salmon fillet, skin side down in roasting pan.
While salmon is roasting, heat skillet again with 1 tablespoon olive oil and cook remaining 1 cup onion until translucent, add tomatoes, mixing occasionally until they start to burst – about 3 -4 minutes. Remove from heat and mix in parsley and basil. Season with salt and pepper
Spread orzo on a platter, place salmon on top and spread tomato mixture on top of salmon. Serve
This is a quick salad that infuses the body with a good dosage of vitamins, minerals and phytochemicals. This can be a foundation on which to add many different ingredients: add some left-over quinoa and a hardboiled egg for a satisfying meal. Use defrosted edamame or lima beans instead of the peas and add a chopped ripe avocado.
Spinach and Pea Salad
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"Spinach is associated with the lowest levels of cancer, heart disease, cataracts, and macular degeneration. The more spinach people eat, the less likely they are to develop any of those disases. Spinach contains a stunning collection of micronutrients, including lutein, beta-carotene, plant-derived omega-3 fatty acids (only a few plants vegetables contain these faty acids), antioxidents, vitamins B12, C and E, coenzyme Q10, the minerals calcium, iron, magnesium, manganese and zinc. It also has chlorophyll, which may be a potent anticancer substance."
SuperFoods Rx: Fourteen Foods that Will Change Your Life, by Steven Pratt MD and Kathy Matthews
"Spinach is associated with the lowest levels of cancer, heart disease, cataracts, and macular degeneration. The more spinach people eat, the less likely they are to develop any of those disases. Spinach contains a stunning collection of micronutrients, including lutein, beta-carotene, plant-derived omega-3 fatty acids (only a few plants vegetables contain these faty acids), antioxidents, vitamins B12, C and E, coenzyme Q10, the minerals calcium, iron, magnesium, manganese and zinc. It also has chlorophyll, which may be a potent anticancer substance."
SuperFoods Rx: Fourteen Foods that Will Change Your Life, by Steven Pratt MD and Kathy Matthews
Place salt and pepper in a small bowl. Add vinegar and water and stir until salt is dissolved.
Whisk in extra virgin olive oil.
Season to your taste by adjusting salt and pepper, and also another tablespoon or two of extra virgin olive oil.
Salad
Place all ingredients in salad bowl, toss and serve.
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With the current enthusiasm for the health benefits of kale, spinach seems to have been pushed into the background. But it is to has stood the test of time as an incredibly nutritious food. Medical research continues to demonstrate its value.
[su_expanding_quote_without_link source=”SuperFoods Rx: Fourteen Foods that Will Change your Life”full_quote=”In epidemiological studies, it’s been found that the more spinach consumed, the lower the risk of almost every type of cancer…There are a number of different flavonoid compounds in spinach working to prevent different stages of cancer development. Spinach contains two vital antioxidants—glutathione and alpha lipoic acid. The first is the primary antioxidant in all cells where its critically important job is to protect our DNA. It repairs damaged DNA, promotes healthy cell replication, boosts the immune systems and reduces chronic inflammation. Alpha lipoic acid not only boosts glutathione, it helps stabilize blood sugar…Lutein, another powerful antioxidant in spinach, works to enhance the body’s immune system, thus warding off many types of cancers.” short_quote=”In epidemiological studies, it’s been found that the more spinach consumed, the lower the risk of almost every type of cancer…There are a number of different flavonoid compounds in spinach working to prevent different stages of cancer”]
I’ve discovered even people reluctant about eating Brussels sprouts enjoy this dish. I love the aromatic flavors and textures that result from roasting vegetables. Not only is this blend of vegetables flavorful, it packs a might nutritional boost for the immune system.
Brussels Sprouts, Mushrooms and Fingerling Potatoes
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“Certain plant food contain significant amounts of substances that enhance human immune function and defenses against acute illness and chronic disease…Cruciferous vegetables (Brussels sprouts are in this group) are twice as powerful as other plant foods. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates…
…Mushrooms contain many unusual disease-fighting compounds that empower the body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria. Mushroom phytochemicals may even be helpful for autoimmune diseases because of their anti-inflammatory and immune modulating effects…
…New research shows that organosulfur compounds in the onion family have anti-inflammatory actions that protect against osteoarthritis and ward off infections. The highest consumers of onions (in a multicounty study) had less than half as many cancers compared to people who rarely consumed onions.”
Super Immunity, Joel Fuhrman MD
Brussels Sprouts, Mushrooms and Fingerling Potatoes
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“Certain plant food contain significant amounts of substances that enhance human immune function and defenses against acute illness and chronic disease…Cruciferous vegetables (Brussels sprouts are in this group) are twice as powerful as other plant foods. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates…
…Mushrooms contain many unusual disease-fighting compounds that empower the body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria. Mushroom phytochemicals may even be helpful for autoimmune diseases because of their anti-inflammatory and immune modulating effects…
…New research shows that organosulfur compounds in the onion family have anti-inflammatory actions that protect against osteoarthritis and ward off infections. The highest consumers of onions (in a multicounty study) had less than half as many cancers compared to people who rarely consumed onions.”
Super Immunity, Joel Fuhrman MD
In a little bowl mix extra virgin olive oil with garlic and red onion.
Toss all ingredients together in a roasting pan and place in oven.
Roast 30 minutes. Test a potato, if it is tender, remove pan from oven, if not roast for another 5 – 10 minutes.
Recipe Notes
Variations
Use 1 tablespoon chopped fresh rosemary instead of thyme and mix in as indicated\
Use 1/2 – 3/4 teaspoon red pepper flakes instead of herbs
After roasting, add 1/2 cup finely chopped mint or parsley – or a combination of both
Serving suggestions
For a vegan meal, serve with a quinoa pilaf with cranberries and toasted nuts (walnuts, almonds, pecan etc) and a Red Cabbage and Romaine Salad
For a special dinner, serve with Baked Salmon with Cranberry Thyme Crust or Rosemary and Garlic Roasted Pork (if you choose this option, make the Brussels Sprouts dish with mint or parsley instead of rosemary) and a Mediterranean Salad with Pomegranate
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I love this nutrient dense soup; it is a comfort soup and is especially delicious in cold weather.
Like all beans, chickpeas (garbanzo) are a super food because of their substantial nutritional content (protein, B vitamins, iron, folate, potassium, magnesium and phytonutrients) and their health benefits.
Brain health: Chickpease have an array of phytonutrients that may help boost memory and enhance brain functioning. They’re a great source of folate and magnesium. Folate has been shown to boost cognitive function, while magnesium boosts learning skills and improve sleep
Bone health: The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength.
Heart health: The high fiber, potassium, vitamin C and vitamin B-6 content and significant amounts of fiber, helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
Cancer: Chickpeas contain selenium is a mineral that is not present in most fruits and vegetables. Selenium prevents inflammation, plays a role in liver enzyme function, helps detoxify some cancer-causing compounds in the body, and also decreases tumor growth rates.
Addition ingredients that make this so nutrient dense:
Cilantro: A good source of vitamin K and array of minerals linked to healthier brain functioning
Coconut milk: Is rich in medium-chaing triglycerides, which have been shown to improve cognitive performance; it’s a great source of key minerals, vitamins B1 and C tat help maintain energy and boost mood
Kale: Is rich in antioxidant falvonoids, vitamin K which boosts memory, mood-elevating vitamin C and vitamin A which can improve learning skills
Tumeric: Has been shown to boost cognitive function, protects against cardiovascular problems, which can help keep our brains sharp and healthy. It is a good source of iron and brain essential B vitamins.
References:
Katz, R with Edelson, M. (2008). The Healthy Mind Cookbook. Berkely, CA: Ten Speed Press
In a medium pot, heat oil over medium heat. Add the onion and bell pepper, and cook until translucent, about 5 minutes.
Add the garlic and cook, stirring constantly, 1 - 2 minutes. Add broth, chickpeas, tomatoes, curry powder, tumeric, salt, and black pepper; bring to a boil over high heat. Immediately reduce heat and simmer, uncovered, stirring occasionally, about 10 minutes.
Mix in coconut milk and add spinach, , cover and cook until spinach is wilted , stirring occasionally, about 5 – 8 minutes.
Serve over cooked brown rice or quinoa. Sprinkle chopped parsley on top
Fish are excellent sources of protein, vitamins, minerals and omega-3 fatty acids optimal for good health.
However, eating fish is getting complicated because of toxic chemicals, even in farmed fish. Also, wild fish are disappearing from the ocean at alarming rates.
For our health and for the planet, we can help protect fish by asking if it was caught or farmed in environmentally responsible ways. Want to know more? Visit Seafoodwatch
For this recipe, spread a spoonful of Cilantro Pesto or Arugula Pesto on top of each roasted fish fillet before serving.
If you are in a crunch for time, you can use store bought pesto.
Or if you’re not in the mood for pesto, brush fillets with extra-virgin olive oil, thinly slice a lemon, place lemon slices down each fillet and roast. Sometimes the tastiest foods is the simplest food.
