Let food be thy medicine and medicine be thy food. ~Hippocrates

Archive for May, 2013

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Poached Salmon with Mustardy Lemon Dill Sauce


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Is a rainy day – just right for cooking! Everyone gets to eat well and you get another healthy recipe!
Enjoy!

Note: Although the sauce tastes deliciously rich, it is nearly fat free! Quick to make and very elegant. Serve with a green vegetable and some nice new potatoes, either boiled or roasted.

Ingredients:

1/2 cup plain, non-fat Greek yogurt
1/4 cup Dijon mustard
1 Tbsp honey
1/4 cup fresh lemon juice
3 Tbsp chopped fresh dill
1 lb salmon
1 cup white wine
1/2 cup water
1/4 cup chopped shallots or sweet onions

Directions:

Blend the yogurt, mustard, honey, lemon juice, and dill,in a bowl. Cover, and refrigerate until time to serve.

Place the salmon in a saucepan with the white wine and water and shallots. Make sure the fish is covered. Add more water if necessary.

Cover the saucepan, and cook over medium heat 10 to 12 minutes, until salmon is easily flaked with a fork. Drain, and top with the yogurt sauce.

Cheesy Cauliflower Patties


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These patties are easy to make and the family will love them.

Ingredients:

1 head Cauliflower
2 Large Eggs
1/2 Cup Grated sharp cheddar cheese
2/3 Cup Grated panko crumbs
1/2 tsp Cayenne papper (more if you like spicy)
Salt
Olive oil for griddle

Directions:

Steam cauliflower florets for 10 minutes (from boiling point)
Drain well and mash. Let cool.
Stir in cheese, eggs, panko, cayenne and salt.
Coat griddle with olive oil over medium heat.
Form cauliflower mixture into 3″ patties.
Cook until golden brown and set; about 3 minutes on each side.

Cholesterol Confusion


Nutrition science seems fickle when experts keep revising their recommendations based on new research. Compounding consumer confusion is the vast misinformation swirling around the Internet. So what, do you wonder, should you do?

First, let’s clarify the difference between serum (blood) cholesterol and dietary cholesterol. Serum cholesterol is most affected by the consumption of saturated fat, primarily from animal sources (meats and high fat dairy). An egg contains only 2 grams of saturated fat, as compared to 15 grams in a 6 oz. piece of tenderloin beef. Saturated fat produces cholesterol in your body.

Eggs pack a lot of nutrition in an inexpensive package. The protein quality is excellent. A large egg has only 72 calories, and 185 milligrams of cholesterol. It has essential nutrients like choline and lutein, which are good for the brain and eyes respectively. Eggs are a good source of vitamins B12 and D, important for the nervous system, bone health, and more. Best of all, eggs are among the most economical, versatile and easy-to-prepare foods.

The current guidelines allow one egg per day, most days of the week (I recommend up to 5 days per week). On other days, have oatmeal or other whole grain cold cereals with fat free milk, fruit and whole grain breads for breakfast. Skip breakfast meats, butter and cheese, which are high in saturated fats. Count the milligrams in your daily intake of cholesterol from all sources. Limit it to 300 milligrams per day; 200 if already diagnosed with heart disease.

Make the most eggs’ nutritious properties by adding vegetables to your dishes. Served with whole grain bread, a vegetable omelet is very satisfying and will keep you full for many hours.

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