We’re wasting no time; the “Summer Of The Superfood” continues with our selection #4: SALMON!
To understand the nutritional significance, we need to go a bit more in-depth than usual; but we promise, everything we say in this article will only make you better aware of how awesome salmon really is for achieving your best health! Not too long ago, people came to believe that fat was a horrible, murderous monster, and that the ideal healthy diet was completely absent of fat; we’ll call it, “the era of fat-free”. You know what we’re talking about… Salad dressings, cakes, casseroles, soups, even FRUIT JUICES proudly marketed themselves as being “fat-free”. Basically, we all needed an education in dietary fat and, bit by bit, we got one. In a nutshell, we learned that we derive four basic types of fat from food: saturated fat, trans-fat (partially hydrogenated oils), monounsaturated fat, and polyunsaturated fat. The news on saturated fat hasn’t changed a bit: saturated fat—which is found primarily in red meat, full-fat dairy products, and some tropical oils—has well-established negative health effects, such as increasing your risk of diabetes, coronary heart disease, stroke, some cancers, and obesity. Trans-fats— which are listed on food labels as “partially hydrogenated vegetable oil”—are also bad, probably even worse than saturated fat. Trans-fats were created by chemists seeking a fat that would store better than animal fats. (Avoid these whenever humanly possible!)
Now, let’s switch gears and remember that there are also GOOD fats. The good guys in the fat family are the monounsaturated fats—the kinds found in olive and canola oils. These fats not only protect your cardiovascular system, they also lower the risk of “insulin resistance”, which is a physiologic state that can lead to diabetes & possibly cancer. And to round it off, we come to polyunsaturated fatty acids. Both omega-6 & omega-3, are the so-called essential polyunsaturated fatty acids (EFA’s). Our bodies can’t manufacture these two fats, and therefore we have to rely on getting them from our diet to avoid being deficient in these fats that are essential for life. Omega-6 fatty acids are currently overabundant in the typical Western diet; we get them from corn, safflower, cottonseed, and sunflower oils.
Did you know… Salmon live in both freshwater & saltwater regions? Truly a highly adaptive, exceptional fish!
Unfortunately, many of us are currently DEFICIENT in the omega-3 class of essential fatty acids. Omega-3 fatty acids—the ones that help make salmon a superfood—haven’t been included in adequate amounts of our diet, partly because we’ve lacked knowledge, and also because they’ve been “processed out” of our modern diet. That’s why this superfood is so special, and is included in our “Top 10”, because salmon is one of the richest, tastiest, readily available sources of marine-derived omega-3 fatty acids! Period. Tasty25 recommends including wild salmon in your diet 2-4 times a week, to achieve optimal protection against a multitude of diseases that have been associated with low intakes of these critical fats. Do this, and you’ll be well on your way to becoming a food conscious individual! – Tasty25 Staff
Wanna know a few ways to incorporate salmon into your diet? Check out these great Tasty25 creations that contain salmon:
It’s healthy & delicious recipes like this one that show one thing: It’s possible to be food conscious without losing the amazing taste & flavor of good food! Check out this Smoked Salmon & Cream Cheese Lox recipe sent in by Austin Stukins of Lafayette, LA; It’s full of delicious flavor, and topped with fresh tomatoes, spinach, and capers! A summertime brunch of warm bagels topped with cool cream cheese & smoked salmon, all stacked with fresh veggies and a bit of spices. Yum! Definitely give this recipe a try, and let us know what you think by rating & commenting below. As always, enjoy, and Happy Cooking! – Tasty25 Staff
What you need:
2 Onion bagels (Separated into halves.)
8 Smoked salmon lox (Lox – A thinly sliced salmon filet that has been cured.)
Place the onion bagel halves in a toaster; Toast on medium heat until lightly crispy.
Spread 1 Tsp. of cream cheese onto all 4 bagel halves; Place 2 salmon lox on top of each of the bagel halves.
Next, add a tomato, 4-5 leaves of baby spinach, and a few capers to each bagel slice.
Evenly sprinkle the 1 Tsp. of black pepper & the 1/2 Tsp. on top of each of the bagel halves; Serve immediately.
Eat & enjoy!
Thanks Austin for sending in this wonderful arrangement to Tasty25 Magazine! What’s your Tasty25 creation? Send in your recipe, and be featured on Tasty25 by going to the “Submit Your Tasty25 Creation” page.
We’ve got an amazing recipe for you today Tasty25ers! This Ginger Soy Salmon En Papillote with Chilli Edamame recipe sent into us by Emma McQueen and EmmaMcQueen.com from London, England is sure to be a hit in our food conscious community. It’s a delicious, healthy, low fat recipe that’s full of excellent color & flavor! Emma correctly noted in her recipe submission that the “salmon contains Omega-3, vitamins B12 & B6, and provides your entire daily dose of vitamin D!” Give this recipe a try, and share your thoughts on this wonderful recipe by rating and commenting below. Enjoy, share this with someone, and Happy Cooking! – Tasty25 Staff
In a medium-sized bowl, add 1 clove of the chopped garlic, ginger, and soy sauce.
Next, take one square of tin-foil per salmon fillet, and one for the shrimp if you want to make them as well; Place the salmon on the foil, and fold in the edges, pinching them to make a nest-like wrapper around the fish/shrimp.
Pour the soy, ginger and garlic mixture evenly between the 3 aluminum foil wrappers; Seal up the top of the wrappers, folding over the foil so it encases the fish/shrimp.
Put the parcels of fish in the oven, and cook for 15-20 minutes depending on the size of the salmon fillets. (The shrimp require 10 minutes in the oven.)
With the salmon/shrimp in the oven, place a skillet on the stovetop, and set to medium-high heat; Saute the additional clove of chopped garlic with the chili in your olive oil; Add the edamame and stir until they have cooked through. (Add a pinch of sea salt if desired.)
When the salmon is ready, remove from the oven and serve on a bed of the chili edamame; Scatter the shrimp around the plate if you included them.
Drizzle the remaining soy ginger sauce from inside the aluminum foil over the salmon; Garnish with fresh chopped coriander and serve immediately.
Eat & enjoy!
Thanks Emma for sending in this wonderful arrangement to Tasty25 Magazine! What’s your Tasty25 creation? Send in your recipe, and be featured on Tasty25 by going to the “Submit Your Tasty25 Creation” page.
Hi Tasty25ers! We have such a great wholesome & delicious recipe for you! Check out this 300 calorie per-serving Orange Honey Salmon recipe sent in by Ryan Holden of Atlanta, GA; It’s a fish lovers delight, and chock full of healthy nutrients! Think about it: Juicy salmon fillets, with an orange honey-butter glaze and light spices… Are we making you hungry yet? Because it should! Definitely give this recipe a try, and for a summertime change-up, cook outside on the grill on medium heat. Show us some love by rating & commenting below, and as always, Happy Cooking! – Tasty25 Staff
Preheat broiler to medium-high heat. (If using an outside grill, cook with medium heat.)
Combine honey, melted butter, chili powder, orange rind, cumin, paprika, ground coriander, and salt & pepper in a small bowl; Mix until completely even.
Rub spice mixture over both sides of salmon fillets, then place salmon on a broiler pan coated with cooking spray.
Cook in the pan for 6-8 minutes, or until the salmon fillets flakes easily when tested with a fork.
Remove from the pan, and serve hot.
Eat & enjoy!
Thanks Ryan for sending in this wonderful arrangement to Tasty25 Magazine! What’s your Tasty25 creation? Send in your recipe, and be featured on Tasty25 by going to the “Submit Your Tasty25 Creation” page.
The great recipes just keep coming! Try this fresh Salmon Couscous Salad, sent in by Holly Klumpp from Prague, Czech Republic. It only takes 10 minutes to make, and there’s absolutely nothing more healthy & refreshing than a fresh salad with veggies and salmon! Trust us when we say, this Tasty25 recipe tastes just as great as it looks; which is a tall statement! Let us know what you think, and Happy Cooking! – Tasty25 Staff
What you need:
1 Salmon filet
1 Cup plain couscous (Available at your local grocer; Shop locally!)
1. To cook the couscous, add couscous, boiling water, 1 Tbsp of seasoning salt, and cover for 5 minutes. (Follow box instructions)
2. Meanwhile, cut the salmon filet into small pieces, and place in a bowl with Italian vinaigrette.
3. Cover salmon bowl with a plate, and microwave on LOW for 1-2 minutes, stopping every 10-15 seconds to stir in order for all pieces to steam evenly.
4. Next, chop your assorted vegetables into bite sized pieces/slices.
5. Once couscous is done, place the vegetables in a salad bowl.
6. Add your desired amount of couscous, and salmon (including the broth) to the vegetables; Then, optionally top with sour cream, shredded parmesan cheese and the additional Tbsp of seasoning salt.
7. Eat & enjoy!
Thanks Holly for sending in this wonderful and beautiful arrangement to Tasty25 Magazine! What’s your Tasty25 creation? Send in your recipe, and be featured on Tasty25 by going to the “Submit Your Tasty25 Creation” page.
Sushi sushi sushi! Check out this Delicious Homemade Sushi recipe submitted by Amber Gautreau of Baton Rouge, LA; this recipe for homemade is light, refreshing, and simply delicious! It works great for almost any event or occasion, and is a sure fire way to impress your friends & family on being food conscious. We hope that you enjoy, and Happy Cooking! – Tasty25 Staff
What you need:
1 1/2 Cups of Calrose Rice (Otherwise known as ‘Sticky Rice’)
2 Cups of water
Kikkoman rice vinegar
Red, green, and yellow bellpepper (One of each)
1 Pack of dried seaweed sheets. (Sushi paper)
Fish/seafood of choice. (OPTIONAL; Salmon & Crab meat commonly used.)
Place cooked rice in a medium sized bowl; Add rice vinegar to desired taste.
Stir until rice is cool.
While rice is cooking:
Prepare vegetables, slicing the bellpeppers & cucumbers into thin strips. (Image shown below.)
Place 1 sheet of seaweed (shiny side down).
With wet fingers, take a small amount of sticky rice, placing a thin layer on the seaweed.
After placing rice on seaweed paper, place a thin layer of cream cheese on rice.
Place vegetables & seafood, if applicable, on top of cream cheese.
Finally, roll, cut, and enjoy!
Thanks Amber for sending in this wonderful arrangement to Tasty25 Magazine! What’s your Tasty25 creation? Send in your recipe, and be featured on Tasty25 by going to the “Submit Your Tasty25 Creation” page.