Mediterranean Salmon Salad with Olive Dressing

Mediterranean Salmon Salad with Olive Dressing

Over the last three decades or so, Americans have learned to reduce fat in their diet. Some are still struggling, but many have made good head way to eating a whole food clean diet, for better health.

Even though fat has been reduced, we are still not eating enough of the healthy fats, which include omega-3 fatty acids, including DHA and EPA or both known as “docosahexaenoic acid” and “eicosapentaenoic acid.” Both are found in fatty fish, like tuna or salmon.

The recommendation of consuming omega-3 fatty acids, is 250 milligrams of DHA and EPA, at least 2 times per week, and 3 ounces at each setting.

Our featured recipe fits the bill, so to speak. The recipe is, Mediterranean Salmon Salad with Olive Dressing, and here is what you will need.

Mediterranean Salmon Salad with Olive Dressing

1 pound tiny new potatoes, halved if large

1 pound French green beans, stem ends trimmed

1/2 cup mixed Mediterranean olives, pitted

3 tablespoons olive oil

1 tablespoon horseradish mustard

Preparing to bake Salmon - Mediterranean Salmon Salad with Olive Dressing1 tablespoon lemon juice

1 teaspoon coconut sugar

1/2 teaspoon ground black pepper

2 teaspoons lemon pepper

12 ounce fresh baked salmon, broken into chunks

Lemon wedges

Turn broiler up, sprinkle lemon pepper onto flesh side of salmon.

Place on a foil lined baking sheet. Place fish under broiler and broil for about 8 to 10 minutes or until fish is done, about 160 degrees. Let cool, chunk and set aside.

Place potatoes in a 4-quart pan and add water to cover. Bring to boiling, and reduce heat. Cover and simmer for 5 minutes. Next add beans and return to boiling.

Reduce heat, cover and simmer another 5 minutes or until potatoes and beans are just tender. Drain well, and set aside.

pitted mixed Mediterranean olives - Mediterranean Salmon Salad with Olive DressingMeanwhile, place 1/2 cup olives, oil, mustard, lemon juice, sugar, and pepper in a blender. Cover and blend until smooth.

To serve, plate potato and beans mixture and top with salmon chunks. Drizzle with olive dressing. Garnish with a lemon wedge, if desired.

If the dressing is to thick after blending the ingredients together, you can thin it a bit by adding a little more oil, or a little of the brine from the jar of mixed olives.

 

 

 

 

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Food Parts That Are Still Surprisingly Useful

Food Parts That Are Still Surprisingly Useful

Don’t toss the food scrapes just yet! You can still use them to make or prepare something you may never given any thought too.

Watermelon Rinds

Watermelon rind has nutritional benefits. It contain vitamin-C and vitamin B-6, both great for skin, immunity, and the nervous system. Here’s something that maybe a surprise to you the rinds may help your sex life. A 2008 study at Texas A&M University research reported that watermelon rinds have high concentrations of a compound called citrulline, which the body converts into an amino acid that helps improve circulation and relax blood vessels.

After cutting up a watermelon save those rinds and blend them into a fruit smoothie, or try using them in a stir-fry. The rinds when cooked have a zucchini-like texture, with a slightly sweeter flavor.

Banana Peels

A 2013 study found that around 40 million tons of banana peels are thrown in the trash and go unused worldwide. Did you know you can use the peels to heal wounds, just rub the pulp side on bruises and scrapes to deliver potassium to heal the wound.  Soak the peels in a jar of water, for a few days, then mix five parts water to one part banana-water, and fertilize your potted plants .

The Applied Biochemistry and Biotechnology (2011) wrote that banana peels contain carotenoids and polyphenols, which are thought to help prevent diabetes, heart disease, and cancer.

Wash the peel in water then blend into a fruit smoothie. India boasts a dry vegetable curry using chopped banana peels boiled with turmeric powder and salt, then mixed with other ingredients, such as mustard seeds, green chilies, and cabbage.

Sweet Potato Peelings

After peeling a sweet potato, use the peels help lighten those persistent dark circles under the eyes. Even some have used the peels as a remedy to fad away freckles and age spots o the skin. It’s the enzyme called catecholase in the potatoes that give the peelings of the sweet potato this ability.

Stale Bread

Stale bread has always been used to make crumbs or croutons But did you can know you can run stale bread through your spice or coffee grinders to remove any leftover odors or residue?

If you have smudges or marks on the walls, including crayon marks, stale bread can help. First remove the crust, then wipe the marks or smudges with a soft cloth, then rub semi-stale bread against it. The sponge like texture will work like a store bought cleaning eraser.

Onion Skin‘s

The wrapping around onions is rich in the nutrient quercetin, a plant pigment that helps to prevent your arteries from clogging, and helping with lowering blood sugar, and reducing inflammation.

A 2011 study reported that in the European Union alone, around 500,000 tons of onion skins go to waist each year. Though the onion skin is not palatable, you can reap the health benefits by tossing the onion skins into beef, chicken or vegetable broth while cooking soups and stews. The out come will be a rich, flavorful soup. Don’t for get to remove the skin before serving.

Olive Oil

Do you have a bottle of olive oil that has lost its fragrant taste? Will don’t toss it. There are still ways to use it.

Do you have a pair of paints that has a zipper that just won’t budge? Dab some oilve oil on the teeth of the zipper to make it zip again. You can even use it to wipe off eye makeup. Surprised? Just try it and see for yourself.

Other uses include rubbing into the leaves of potted plants to make them shine and look healthier, or even use to polish your leather shoes.

Swiss Chard Stalks

Those of us that use Swiss chard, always toss the stalks, but wait, German researchers reported that the stalks contain glutamine an amino acid , which boosts the immune system, and can also aid the body to recover from surgery and heal wounds.

Cut the stalks into one-inch cubes, roast for about 20 minutes, and season with lemon juice, chopped garlic, salt, and pepper. Add a whole Swiss chard (stalks included) to the blender for a powerful boost to your green juice or smoothie.

If none of the for gone ideas sound appealing to you, you can toss those scrapes into a mulch bend to add to the soil in your garden. Even if you don’t garden, give your scrapes off to a friend who does, or to your local community garden.

 

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Artichoke Goat Cheese Garlic Bread -includes a video-

Ingredients for Artichock GoatCheese Garlic Bread

½ cups parsley, chopped*
¼ cups dill, chopped
8 basil leaves, chopped
¼ cups chives, chopped
6 whole marinated artichoke hearts, chopped
6 cloves garlic
¼ cups Goat cheese, crumbled~
1 stick butter
Salt and pepper, to taste

1 loaf Italian bread

Preheat the oven to 350ºF.

Chop the first 4 ingredients and place them in a food processor and blend. Add artichoke hearts and blend. Next add the garlic, cheese, softened butter, salt and pepper to the food processor and mix until smooth.

Slice the bread in 1-inch slices, stopping before the base of the bread. Stuff the bread with the mixture. Wrap the bread in foil and bake for 25 minutes. Serve hot.

*can use cilantro

~can use Feta cheese

 

View our video of Artichoke Goat Cheese Garlic Bread. The video is principle to demonstrate how to make the Artichoke/Goat cheese bread. But a main dish “Rosemary Chicken and Sundried Tomatoes with Linguini” is shown. Click here to view the recipe.

For information about how food correlates to a healthy you view: Savor the food and Your Health

Lemon Artichoke Chicken

Lemon Artichoke Chicken

Plated Lemon Artichoke Chicken with accompanied sided dishes of rice, vegetable and bread roll

2 lbs. chicken breast, about 4 breasts

14.75 oz. jar or can artichoke hearts, drained

¼ cup of lemon juice

½ cup chicken broth

½ tsp. dried thyme

½ cup cilantro, chopped

Salt and pepper to taste

Cut chicken breasts into quarters. Heat a large skillet with 4 tbsp. olive oil. Cook chicken breast quarters on both sides, 2 to 3 minutes. Next add lemon juice, chicken broth and artichoke hearts; mix in well.  Add thyme and stir until mixed. Place lid over skillet and cook for 8 minutes or until chicken is no longer pink.

Garnish with cilantro when serving.

View our web-site: Savor the Food and Your Health