So how did you do last week with our first Superfood, broccoli? Hopefully you enjoyed it or some of its sidekicks and your body was very glad you did. I enjoyed reading about your ideas and the recipes you shared in my BlogFrog forum; we will continue sharing on a new thread there as we go through all of the Superfoods. This is week 2 of the Superfoods Challenge, and this week's Superfood is: wild salmon! Don't fret if you are not a fan of salmon; we will discuss many ways to prepare it, and if you just plain don't like it regardless or if you are already eating plenty of salmon, you can try its sidekicks this week instead!
Wild salmon is one of the world's healthiest foods. It is rich in nutrients that contribute to heart health, joint protection, decreased cancer risk, and brain function, including improved moods. A four ounce serving of salmon will give you 128% RDA of vitamin D, 95% RDA of B12, 53% of the daily recommendations of omega-3's, 27 grams of high quality protein, and NO carbs... all for just 158 calories! This Superfood really packs a nutritional punch!
I already eat salmon frequently because, living in the Pacific Northwest, I am fortunate to be able to get fresh wild salmon at a very reasonable price. I also am blessed to have a teenage son who fishes for salmon and brings home big, fresh, delicious fillets every so often. Sometimes a friend cans the salmon in jars for us and we can use it year-round. If you can't get fresh or frozen salmon for a reasonable price, do try canned. And watch the sales... you can stock up when it goes on sale and salmon keeps in the freezer for at least a couple of months.
I like to simply bake my salmon fillets with a brushing of olive oil and a sprinkle of seasoning such as Mrs. Dash or just salt and pepper. When cooked right, it is moist and delicious without much else added. When you bake or saute or poach your salmon, you'll know it is done when you poke a fork into the thickest part and the meat flakes up easily. I also love to do salmon on the grill in the summertime; my favorite recipe is Cedar Planked Salmon. My kids enjoy brown rice with their salmon, but my favorite side dish is vegetable based: Low Carb Fettuccine Alfredo. You can use canned salmon to make salmon salad (just like tuna salad, with mayo and seasonings over a bed of lettuce or stuffed in tomatoes) or salmon cakes like these.
Salmon has several sidekicks you can try this week as well: Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, oysters, clams. I have a shellfish allergy that extends to clams (and possibly oysters, I am not risking it) so I am not trying those, but feel free to share if you do! I have no real experience with herring or sardines, either, but many people seem to enjoy sardines right from the tin. I will be checking at the grocery store this week for halibut (which I have baked before), trout (which my son catches once in awhile and is yummy) and sea bass (NOT the same as Chilean sea bass, which is in danger of being depleted and has a consumption advisory because of very high mercury levels). I already eat tuna frequently, and it's most likely the sidekick you have the most experience with. You can read about the *amazing* health benefits of tuna here; try to limit yourself to 6 ounces per week because of the mercury issue. I like plain tuna salad over a bed of angel hair cabbage (raw); yesterday I had this tuna melt for lunch. SuperFoods Rx recommends eating fish 2 to 4 times per week, so that's what I am aiming for.
Don't forget to continue on with your first Superfood, broccoli. You can make your changes cumulative; try making a list to go on the fridge to remind you to get your Superfoods in. Your list so far should be:
Broccoli (Brussels sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, Swiss chard) 1/2 to 1 cup per day
Wild Salmon (Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, oysters, clams) 2 to 4 times per week
Easy! Right? Please come back and share what you ate this week and how you prepared it, either here or on my BlogFrog forum. I would love it if you'd add your ideas and recipes to the Superfood threads there so we can all keep expanding our menus as we go along.