a Fitness, Health and Wellness Blog

Recipe

Salmon Pinwheels

Salmon Pinwheels

MF6654

 

 

Ingredients

Makes 4 servings
Total Time: 30 minutes
1/2 cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)
1 tablespoon extra-virgin olive oil
1 tablespoon whole-grain mustard
1 tablespoon chopped shallot
1 tablespoon lemon juice
1 teaspoon chopped rinsed capers
1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips
4 teaspoons low-fat mayonnaise

1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Mix breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a small bowl until combined.
3. Working with one at a time, spread 1 teaspoon mayonnaise on a salmon strip. Spread about 3 tablespoons of the breadcrumb mixture over the mayonnaise. Starting at one end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick though the end to keep the pinwheel from unrolling. Place in the prepared dish. Repeat with the remaining salmon strips.
4. Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the toothpicks before serving.

TIP: Ingredient note: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet and bake at 250°F until dry and crispy, about 15 minutes. One slice of bread makes about 1/3 cup dry whole-wheat breadcrumbs.


Sweet Potato Fries

Benefits Of Sweet Potato
Sweet potato is a vegetable with high nutritional value, which is native to Central America. Sweet potato is amongst the oldest vegetables today, believed to be in consumption since centuries. In fact, the sweet potato relics found in Peruvian caves date back to 10,000 years ago and serve as the best proof of their consumption even in the prehistoric times. Though sweet potatoes are native to Central America, they are cultivated in almost every country of the world today. At present, there are as many 
 
Health & Nutrition Benefits of Eating Sweet Potatoes

  • Being rich in dietary fiber, sweet potato lowers the risk of constipation, diverticulosis and colon and rectal cancer.
  • Sweet potatoes have been found to helpful in minimizing the risk of heart disease, diabetes and obesity.
  • Sweet potato is a good snack for those trying to lose weight. It induces a feeling of fullness soon and thus, helps control food intake.
  • Consumption of sweet potatoes has been known to help avoid stroke, by bringing down the harmful effects of low-density cholesterol & preventing blood clots.
  • The presence of beta-carotene in sweet potato helps the body fight against free radicals and thus, prevents cancer.
  • Since sweet potatoes have a low glycemic index, they can be consumed by those suffering from diabetes, without any apprehensions.
  • The high amount of potassium in sweet potato helps the body in maintaining fluid and electrolyte balance as well as cell integrity.
  • Sweet potatoes have been found to be beneficial for blood purification as well as lowering of blood pressure.
  • Owing to the presence of iron and calcium, sweet potatoes ensure proper blood flow and also improve bone density.
  • Regular consumption of sweet potato is good for stomach ulcers and inflamed conditions of the colon.
  • Being rich in vitamins and minerals, sweet potato is good for people involved in heavy muscular work.

sweet-potato-friesNow, the Recipe
This recipe is courtesy is from Walter Willett’s Eat, Drink, and Be Healthy. Try it, below are the benefits of sweet potatos.

Ingredients:
1 large sweet potato, peeled, cut into matchstick pieces
1 tablespoon olive or canola oil
1/2 teaspoon freshly ground black pepper
1/4 teaspoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon paprika
salt to taste (if desired)
Vegetable cooking spray or oil (Hmmm…find a substitute, try coconut oil)

Cooking Steps:
1. Preheat the oven to 450 degrees F
2. Place the sweet potato pieces in a bowl and drizzle with the oil; toss gently to coat. Combine the next four ingredients and the salt, if using, and sprinkle over the sweet potatoes; toss gently to coat. Place the sweet potatoes on a large baking sheet lightly coated with oil or vegetable spray. Bake at 450 degrees F for 12-15 minutes or until the ends begin to crisp. Remove from oven and serve.

Servings Yield: 3 1/2 cups; Serving: 1/2 cup


Kale, It’s a Vegetable

When you mention kale, the majority responds with raised eyebrows and mumble “Huh”? “What’s that”? Kale is an old, hardly noticed and powerful green food. Kale is a leafy green vegetable with a mild earthy flavor. The ideal season for kale is between mid winter and early spring where it can be found in abundance in most produce sections of local grocery stores. However, kale usually is available year round. Righteously so, kale is starting to garner well deserved attention amongst dieticians and other health care professionals. This is due to its natural and nutrient rich phytochemical content which brandish unparalleled health promoting benefits. Kale is a nutritional powerhouse.

Kale is overflowing with essential nutrients such as calcium, lutein, iron, and Vitamins A, C, and K. Kale has seven times the beta-carotene of broccoli and ten times more lutein. Kale is rich in chlorophyll and provides much needed fiber so lacking in the daily diet of processed food eating Americans.

kale

The key Kale benefit is the naturally occurring photochemicals sulforaphanes and indoles which research suggests may protect against cancer. Let’s not forget the essential antioxidant Vitamin E. Rest assured kale spares nothing in providing one with the required nutrients coupled with associated health benefits. This is not a shy leafy green by any means and certainly will assist one in achieving an alkaline body balance.

The naturally rich sulfur content of kale deserves a bit more discussion. Researchers have discovered that sulforaphane; helps boost the body’s detoxification enzymes, potentially by altering gene expression. This is turn is purported to help clear carcinogenic substances in a relatively timely manner. Sulforaphane is formed when cruciferous vegetables such as kale are chopped or chewed. This triggers the liver to produce natural enzymes which function to detoxify cancer causing chemicals, to which we all are exposed on a daily basis. A relatively new study published in the Journal of Nutrition (2004) demonstrates that sulforaphane helps stop breast cancer cell proliferation. Kale should be considered a regular part of the diet, especially for the ladies.

Kale descends from the wild cabbage which originated in Asia. Kale is thought to have been introduced to Europe by the Celtics where it remained a staple. Kale was an important food item early in European history and a crop staple in ancient Rome. Kale was eventually introduced to the USA during the 17th century by early English settlers. Unfortunately, we typically see kale used as decoration or garnishes for side dishes and salad bars. Once here twice forgotten, give kale the special attention it deserves. Your body is guaranteed to thank-you.

A leafy green vegetable starting to gain widespread attention, kale belongs to the Brassica family, a group that also includes cabbage, collard greens, and Brussels sprouts. Choose kale with small leaves as they will be tender and offer a slightly sweeter taste. Make kale leaves a regular addition to your salads. A sautéed side dish of kale, onions, and garlic drizzled in olive oil is second to none. If you are an avid juicer, you already appreciate the natural liquid vitamin content in plenty of green foods. By all means juice up the kale. One of nature’s best liquid vitamin drinks has never tasted so good.

Steamed Kale Recipe. Try it!!

Ingredients Needed:
    1 bunch washe’d kale–about 1/2 pound
    2-3 tablespoons sesame seeds to toast
    2 tablespoons tamari
    1 clove garlic to press
    2 tablespoons olive oil

Directions:
Toast sesame seeds in a frying pan with no oil, watch carefully so they don’t burn.  Get your steamer going full force while you roll several kale leaves up at a time and slice them into about 1/4 inch widths.  Drop them into the steamer, cover and time them exactly three minutes on high heat (this is on a gas burner; electric may not require this high of heat setting). Remove after three minutes and toss with the olive oil, tamari, pressed garlic and toasted sesame seeds.  Serve at once.

Serves: 3-4.


Salmon Pinwheels

untitled

Ingredients

Makes 4 servings
Total Time: 30 minutes
1/2 cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)
1 tablespoon extra-virgin olive oil
1 tablespoon whole-grain mustard
1 tablespoon chopped shallot
1 tablespoon lemon juice
1 teaspoon chopped rinsed capers
1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips
4 teaspoons low-fat mayonnaise

1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Mix breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a small bowl until combined.
3. Working with one at a time, spread 1 teaspoon mayonnaise on a salmon strip. Spread about 3 tablespoons of the breadcrumb mixture over the mayonnaise. Starting at one end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick though the end to keep the pinwheel from unrolling. Place in the prepared dish. Repeat with the remaining salmon strips.
4. Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the toothpicks before serving.

TIP: Ingredient note: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet and bake at 250°F until dry and crispy, about 15 minutes. One slice of bread makes about 1/3 cup dry whole-wheat breadcrumbs.