Smoked Salmon Yogurt Dip

Would you expect to find a salmon dip recipe on a fashion blog? I didn't, but here it is.

Smoked Salmon Yogurt Dip

1/2 cup plain Greek yogurt
4 oz. smoked salmon (I got a BOGO)
Splash of lemon juice (very little splash)

Place in food processor and spin until the dip gets thick, pink and creamy. I ate it on Triscuits for a nice little snack. If you have time to let it sit, it just gets better, but for me, that wasn't as option. (When you gotta have, you gotta have it.)

You can also add other ingredients if you wish, but the point for this dip today was to satisfy a craving for a smoked salmon cream cheese bagel. Yes, sometimes I just want one. This had to be something quick, easy AND healthy.

Healthy Exchanges:

Exchanged cream cheese for plain Greek yogurt

Exchanged bagel for original whole grain Triscuits or my gluten free crackers


Satisfaction? Yes, in my tummy, checkbook and my "thinker", knowing I made an investment in my well being.
  

Also linked to:

Tasty Tuesday

Slightly Indulgent Tuesday

Target for Wild Caught Alaskan Salmon

Good news! Target Stores are getting it right when they get rid of all farm-raised salmon and carry only wild-caught Alaskan salmon. Let's support those who are trying to bring us better quality foods. Here's just one short article on the change...

Target Stores to Stop selling Farm-raised Salmon
 
Not that I agree with everything Target does, but this is something I will support. Remember though that Target is only able to do half the job; the consumer needs to do the other half. Expect to pay a little more but remember it helps our bodies in the long run NOT to have the corn-fed salmon with PCBs and more antibiotics and such. Here's an article why farm-raised salmon is not good for you...

7 Reasons to Avoid Farm-Raised Salmon

Want to know more about Wild Salmon? Go here for a great explanation by a great guy (my hubby). :)

Be encouraged in the fact that small changes are better than no changes.

Why Wild Salmon?

We are blessed today to have Tom Mitchell, National and World’s 2007 NAS Strongman Champion, Masters Division (over 40 years old). He also speaks on nutrition internationally for JUS International and I am blessed to be married to this great guy. Since we eat a lot of salmon, I wanted you to know the benefits. So, without further ado, here he is…
Canned salmon is an interesting food. Some love it. Some hate it. Some don’t eat enough salmon to really know. Nevertheless, canned wild salmon is arguably the most important and beneficial meat that you can possibly eat.
Why is canned wild salmon good for you? Let me touch on just a few reasons.
1. It is wild as opposed to farmed (which changes the fatty acid profile dramatically for the good in the wild salmon).2. The wild salmon has eaten natural food sources as opposed to corn or wheat based food products; most of which are genetically modified.3. An incredible source of high quality protein4. Non-processed - a truly “wild” food source5. A good source of calcium and other minerals6. One of the very best sources of critically important omega-3 fatty acids – especially DHA and EPA7. Readily available and affordable, cooking is optional.
What is the most important benefit of canned wild salmon?
Without a doubt, the omega-3 content of wild salmon is an enormous benefit that cannot be overemphasized. By and large, most of the omega-3 content found in plant sources – flax, fruits, vegetables, hemp, etc. is primarily the omega-3 fatty acid called ALA. ALA, once consumed must be converted in the body to the far more critical fatty acids called EPA and DHA. Unfortunately, most people can only convert ALA to EPA/DHA at a rate of only 5 to 15%. As you can see, this type of conversion is very inefficient and requires a lot of additional eating which you may or may not want to do. (Just how much flax can you realistically eat every day?)
Why are EPA and DHA so important? To begin with, a large amount of your brain’s “dry” weight is omega-3 fatty acids, specifically DHA. This means that omega-3s are directly related to cognitive function and performance for you and your family. The old saying that fish is a “brain food” is very much true – provided it’s the right kind of fish. What’s the Bottom Line? A lack of omega-3s can reduce your ability to think quickly, clearly, and at a high level of understanding and comprehension. A number of studies have shown that children who eat plenty of omega-3s score better on tests and have improved attention spans. Other studies show increased memory and improved motor skills and coordination.
As we look for further benefits, we find that omega-3s are also incredibly important for cardiovascular health. They help keep your heart healthy and they promote better circulation.
Omega-3s also reduce inflammation in your body. This happens in part by bringing your balance of omega-3s to omega-6s in a healthier range. In America, we consume way too many omega-6s (vegetable oils, processed food, etc.) and a terribly low amount of omega-3s. The inevitable result is chronic inflammation which accelerates the aging process and the increased likelihood of aches and pains.
An interesting study, conducted by Nordic Naturals and world renowned Neurosurgeon Joseph Maroon, M.D., showed that by consuming omega-3s, many people, including professional athletes, reported the same pain relief as they would have found by taking NSAIDs (aspirin, ibuprofen…). Again, this gets back to the anti-inflammatory benefits mentioned above.
Let’s get back to our can of wild salmon. We are looking at 14 ounces of salmon for around $2.50. What do you get? A large amount of protein and minerals, and 7 grams of highly bio-available omega-3s (DHA and EPA) which do not need to be converted to be used.
How much salmon do you need to eat? For all practical purposes, the more the better! As a minimum, you should try and eat at least a half can every 3-4 days. Ideally, a half can a day would be hugely beneficial for most adults.
What about mercury? Wild salmon is a better bet than most other fresh and saltwater choices. If given the choice between salmon and tuna, salmon wins every time. As a matter of fact, if given a choice, I would choose and recommend wild salmon over any other meat source that I know of.
What are other omega-3 fish choices? Sardines, Herring and Mackerel are some of the better ones.
What about fish oil capsules? They are a good choice provided you get a very high quality product. If you go this route, try to get enteric coated capsules to get around the common fish taste burps you get with the cheaper supplements.
Hey, what if you’re a vegetarian and fish and/or fish oil capsules aren’t an option? Your best solution will be to eat the highest quality plant-based sources of omega-3s you can find – hemp, flax, and blue-green algae come to mind. Or, just purchase the highest quality vegetarian omega-3 formula you can find.
In summary, unless you’re a strict vegetarian, eat your canned salmon, the more the better. Stay away from salmon fillets or salmon in a restaurant unless you are 100% sure it is wild, not farm-raised. Better brain function, a healthy heart, reduced pain and inflammation, there really isn’t a downside.
Stay tuned, as I’m sure Laurie will post a few delicious and healthy ways to eat more salmon. Enjoy!

Look up the label “Salmon” for recipes.

Roasted Tomato Salsa & Spicy Chipotle Salmon Spread

We ate our Superbowl meal last night!! It was awesome. I started out trying my new recipes I had planned, but then it led to, “Mmmmm, can you make more?” So I did, and we sat and ate like there was no tomorrow. (Forgetting all scriptures that talk about gluttony and justifying it because it was “healthy”) Anyone else been there? 

The samplers on the menu were Roasted Tomato Salsa (the easiest salsa ever) and Chipotle Salmon Spread with organic chips (Garden of Eatin’). Both these recipes were adapted from Tyler Florence’s cookbook, Tyler’s Ultimate. I like this particular cookbook of his because it has simple recipes that I can adjust easily to our healthy way of eating. Remember our “examine and exchange” method/mindset? Go here to get a refresher. 

Tyler’s Ultimate Roasted Cherry Tomato Salsa

2 pints cherry or grape tomatoes (I used grape)

Extra Virgin Olive Oil

Kosher Salt and freshly ground Black Pepper

Juice of 1 lime (I increased the amount for flavor)

1 fresh green chile, thinly sliced (I used 2 jalapenos, quartered and sliced)

This is so easy and ready in less than 15 minutes. Turn your broiler on high and place the 2 pints tomatoes on a cookie sheet and sprinkle with some olive oil, salt and pepper. Tyler said broil 3-5 minutes, mine was 7-8 minutes, so keep checking every couple of minutes until all tomatoes have burst. Dump tomatoes and juices in a bowl. Add lime juice, chile, cilantro and about 4 tablespoons olive oil. You’ll probably need to add more salt so taste and adjust. 

Combine. Serve at room temperature.

When I first made it, the three of us liked it and were eating it happily. Then when my husband came home, he wasn’t enamored with it, and suggested more jalapeno. I am a scaredy cat when it comes to hot stuff but I have to say, he was right! It was so much better with more spice (2 jalapenos), not enough to burn your lips off, but enough to spice your throat. So adjust your jalapeno accordingly, or use hotter peppers, but go for more heat than less. 

Like I said, this is the easiest salsa ever; you don’t even have to cut up the tomatoes. Get yourself some organic chips (or baked chips like Tostitos, if necessary) and enjoy! 

The other recipe was from Tyler’s The Ultimate Spicy Crab Salad. Obviously, he uses crab which I always exchange for canned salmon. I know, not as decadent, but a much healthier choice. Tomorrow I’ll have a link to explain Why Canned Salmon? 

Tyler calls for Sambal hot chile paste which I did not have nor could find locally. So instead I used chipotle peppers in adobo sauce. It was outstanding! It gave the usual salmon flavor a new twist that was good enough for company, thus Superbowl. I would say good enough for people who aren’t even salmon lovers . The adobo sauce does have a miniscule amount of sugar, less than 1 gram, but that is worth the trade-off for the flavor it gives. (I would not make the trade if it were high fructose corn syrup though.) For more on chipotle, click here.

Spicy Chipotle Salmon Spread

15 oz. canned salmon (drained, broken to smaller pieces)

¼ cup mayonnaise 

1-2 chipotle peppers with some sauce (finely mashed)

1-2 tbls. chopped cilantro

Juice of ½ lime

Freshly ground pepper (no salt, already in salmon)

Combine the mayo and chipotle first. Gently combine the rest. This takes less than 5 minutes and you have a snack which is full of omega-3’s in a good lean protein. You can even make your own mayo to provide you with better oil and no preservatives. 

Last night we had this with the organic corn chips, but for Sunday I am making whole wheat crackers found at Finding Joy in My Kitchen and for my daughter, a gluten-free variety.

Along with these dishes we had potato salad (recipe another day), roasted cauliflower and whole carrots, cooked like this. We picked up whole thin organic carrots with their tops attached at the health food store. (Confession: I bought these simply because they were so cute.) I would gladly buy them again though because in 15 minutes we had delectably tender whole carrots that we just picked up and ate with our hands. (Remember we were practicing for Superbowl.) The tops I cut off before roasting and am using in other herb dishes, like our eggs this morning. 

So all in all, we had a feast that took cleaning up afterward longer than actually making it. Oh yeah, strawberries for dessert. Wow, we really did pig out…

What are your healthy plans for Superbowl?

Edited: I have a great article from my husband on the nutritional benefits of salmon here.

Salmon and Broccoli Frittata

Tired of just plain ol’ eggs in the morning? What’ll ya have – scrambled, fried, poached? Well, this is a breakfast we have quite often, even as a dinner. It’s quick, easy, and tasty, and if you use cooked veggies it will definitely be ready in 15 minutes. It can be served as a stand alone for breakfast or with other dishes to make a full meal. It is mainly protein which is a good “stay with you” meal that is low in carbs.

The quickest way for the frittata to be ready is to use already cooked veggies and meat from your frig. Any veggies can be used in any combination. Any meat can be used in any combination or not even used. Any spice that you feel like adding is possible.

I want the basic frittata plate today so ingredients are left to a minimum. This makes one frittata. If you need more, like I often do, double everything and use 2 pans and 2 burners at the same time, or serve your frittata with toast or yogurt.

Salmon and Broccoli Frittata

Heat a 10” pan that can go in the oven as well on medium heat (I like a well seasoned cast iron skillet) and turn on your broiler. Place one of your oven racks about 4-6 inches from the heating element.

Beat:

7 large eggs (We like Omega-3 eggs)

½ to 1 tsp. sea salt

¼ tsp. black pepper

In the skillet, sauté until warm:

2 tbl. olive oil

1 clove chopped garlic

2 c. cooked broccoli, cauliflower, and asparagus

(You can use fresh broccoli and cauliflower; dice into small pieces and put lid on skillet for 5-10 minutes until tender)

Sprinkle on top:

¼ - ½ c. canned salmon (crush bones if you like)

You may need 1 tbsp. more olive oil to prevent eggs sticking.

Pour beaten eggs over and move pan around to evenly distribute.

Cook over heat for 3-5 minutes until bottom is firm. At 3 minutes, run your spatula around edge to lift sides and check if set.

You may sprinkle 1/3 c. cheese at this point, but we limit our dairy so we like it plain.

Place in heated broiler for 3 minutes until puffed and set.

Run your spatula around the edge to loosen and carefully slide out onto plate.

Cut and serve immediately, plain or with toppers that include plain low-fat yogurt, salsa, or pesto.

Serves 3-4 people or 1 big guy.

As you can see, this dish is extremely flexible. There are more variations than can be printed in these pages, but we’ll do our best to give it a try.

It just reminds me of how there can be so many variations with the body of Christ. It’s the same basic plan but different flavors and textures to create a unique product. I have come to realize, especially now in the blogging world, that God has gifted so many men and woman in various ways. They all have the common goal to glorify Christ but all have a different flavor or texture in order to bring about the variety and originality that is so like our Creator. Just look at the uniqueness of each animal and plant in the world; we serve an awesome, creative God that has so gifted us in His image to portray a little of His flavor and texture in our creations. Enjoy your own uniqueness and appreciate the variety in others. It’s what makes us a “peculiar people”. (1 Peter 2:9)