Recipes That Do Your Heart Good
by Tom Herndon
Salmon is an especially good food for our cardiovacsular systems, as it’s full of Omega-3, B6, B12, niacin, selenium, and magnesium. Four ounces of salmon provide a full day’s requirement of vitamin D, one of the few foods that can make that claim. Plus, it’s a delicious protein which can be cooked in many different ways and not dry out.
Two of these salmon recipes are based on ones I found at World’s Healthiest Foods, a site I use consistently. George Mateljan’s philosophy, which is aligned with Hipp Kitchen’s, is “use the power of healthy foods to positively affect how you feel, how much energy you have, and the length and quality of your life.”
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Fast Salmon with Mint Salsa
4 servings
This is a delicious source of selenium, omega-3 fatty acids, and vitamin D. The salsa is way yummy and a perfect foil for the richness of the salmon. I often double the recipe just because it’s so good.
Salmon
1/1/2 lbs salmon filets, skin and bones removed, cut into 4 pieces
2 tsp fresh lemon juice
salt and pepper
Salsa
1 T finely chopped fresh mint
1 T finely chopped fresh cilantro
1 T finely minced scallion
1 t. finely minced fresh ginger
1 med ripe fresh tomato, seeds and excess pulp removed, diced into ¼-inch pieces
3 med cloves garlic, pressed
2 T extra virgin olive oil
3T fresh lemon juice
salt and white pepper to taste
To Quick Broil salmon: Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or a 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.
Chop garlic and let sit for 5-10 minutes to bring out its health-promoting properties.
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.)
When pan is hot, so be very, very careful to use a hot pad when you pull 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). Salmon does not need to be turned. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
Mix together salsa ingredients in a bowl, and set aside. Serve on top of salmon.
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Western Salmon and Black Bean Dinner
4 servings
More good selenium, Omega 3 and Vitamin D.
Salmon
1-1/2 lb salmon cut into 4 pieces, , skin and bones removed
1 small onion, diced
1 small red bell pepper, diced
4 medium cloves garlic, minced
1 T + 1/2 cup chicken or vegetable broth
15 oz can black beans, rinsed and drained
1½ T red chili powder
2 cups shredded romaine lettuce, outer leaves discarded
1 medium cubed avocado
Sauce
2 T fresh chopped cilantro
1 T fresh chopped mint
1 T fresh chopped basil
3 T fresh lemon juice
3 T olive oil
1 T chopped pumpkin seeds
salt and pepper to taste
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 T broth in a 10-12 inch stainless steel skillet. When broth begins to steam add onion, bell pepper and garlic and 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. Serve salmon, beans, lettuce and avocado together on a plate. Top salmon and lettuce with cilantro topping.
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Baked Salmon with Cranberry-Herb Crust
(an old favorite)
Serves 6
6 salmon fillets (skinned and boned filets from the thicker part of the salmon, like the belly)
2 cups Enjoy Life’s ‘Crunchy Rice” Cereal (available at Whole Foods)
3/4 cup dried cranberries, chopped
3/4 cup toasted pine nuts
3/4 cup chopped green onion
1/2 cup ghee, melted
1/4 cup chopped fresh thyme
3 T grated lemon peel
Preheat oven to 375°F. Oil baking sheet. Sprinkle salmon with salt and pepper. Place skin side down on sheet.
Combine cereal, cranberries, nuts, onion, 4 tablespoons melted ghee, thyme, and lemon peel in medium bowl; blend well. Season with salt and pepper. Spoon onto salmon, dividing equally. Press to adhere. Drizzle with remaining ghee
Bake until topping is golden and salmon is just opaque in center, about 15-20 minutes.
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No-Bake Apple Walnut Tart
8 servings
This healthy date and nut crust allows you to indulge in a rich, sweetly delicious – but healthy – dessert and have a ton of flavor. With all of the lovely walnuts, one serving provides an excellent dose of omega-3 fatty acids.
Crust
2½ cups walnuts
1½ cups dates (Medjool dates work well)
sea salt to taste
Filling
3 green apples, such as Granny Smith, sliced
juice of 1 lemon in 2 cups water
¼ tsp cinnamon
1/2 t. allspice
1/8 t. ground clove
2 T honey
½ cup apple juice
¼ cup raisins
Combine walnuts and dates in food processor. Make sure you remove pits if dates have them and cut off end where stem was. Process until well mixed and ground, but not smooth (about 40 seconds). It should be a coarse texture when done. Press evenly into a 9-inch tart pan. Set in refrigerator while making the filling.
Slice apples by cutting into quarters. Cut out core and slice crosswise in ¼ inch thick slices. Put into lemon water while you finish cutting apples. Drain well in colander when done.
Place apples in a large skillet with rest of the ingredients and cook for about 10 minutes, stirring frequently on medium heat. Remove apples with a slotted spoon from hot pan to a bowl and cool completely. Reduce liquid to about half the volume and then cool.
Spread apples evenly over crust. Brush apple-juice syrup over apples. The tart can be served right away or it will keep in refrigerator until needed. Keep tart covered in refrigerator so it doesn’t pick up moisture. Top with a little vanilla coconut yogurt if desired.
Tips:
This crust is fantastic if prepared correctly. First of all, it is important to choose dates that are firm and not too gooey. Zahidi dates are usually good for this. When processing your crust you may have to do it in two batches. Combine half the dates and half the walnuts in each batch. Process well, but do not make the mixture too smooth. You should not process more than 40 seconds for each batch. You want to have a coarse texture that is ground enough to hold together when pressed. Take a pinch of crust between your fingers and press it together. If it is over processed the crust will end up pasty and will not be good. If it is not quite ground enough it won’t hold together.
