Go Fish
You're probably aware that the American Heart Association just issued new guidelines for women, but we bet you can't name one of them. So we'll do it for you-eat more oily fish. This certainly isn't the most appetizing way to refer to your next meal, but it is descriptive. Oily fish are high in omega-3 fatty acids, which have been proven to protect your heart. Losing weight and exercising 30 minutes a day (other recommendations) may prove daunting, but eating salmon and tuna is certainly not a hardship, especially when it's our plank grilled salmon below. Once you polish that off, with a glass of chardonnay, check out the other guidelines:
- Folic acid is out, as it has not been proven to protect the heart, but does indeed still protect against neural tube defects.
- Aspirin is in-325 milligrams a day for women 65 and older.
- Antioxidant supplements (such as vitamins E and C and beta-carotene) shouldn't be counted on for prevention of heart disease.
- Saturated fat, which we've always been encouraged to reduce, is now recommended to account for only 7 percent of total calories a day (v.s the previous 10 percent).
- Oily fish twice a week is in, which it has been for some time, as well as fish oil supplements. Women with heart disease are encouraged to take 850 to 1,000mg of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Women with high triglycerides should take 2-4 grams.
Plank-Grilled Spiced Salmon
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Plank roast the fish the Northwest way using cedar or alder planks on your outdoor grill. You can find planks at kitchen stores and some supermarkets. This recipe is adapted from The Sustainable Kitchen: Passionate Cooking Inspired by Farms, Forests and Oceans by Stu Stein, Mary Hinds and Judith Dern.
Spice Rub
| 2 | tablespoons smoked paprika |
| 2 | teaspoons brown sugar |
| 1 | teaspoon kosher salt |
| 1/2 | teaspoon ground black pepper |
| 1/2 | teaspoon ground ginger |
| 1/2 | teaspoon ground cardamom |
| 1/2 | teaspoon ground cumin |
| 1/4 | teaspoon ground cloves |
| 1/4 | teaspoon ground cinnamon |
| 1/4 | teaspoon cayenne pepper |
| 1 | cedar or alder grilling plank, soaked for 1 hour |
| 4 | (6-ounce) salmon fillets |
Instructions
| 1. | Preheat the grill. |
| 2. | To prepare the spice rub, combine ingredients in a small bowl. Rub over top of salmon. |
| 3. | Place salmon skin side down on plank. Place plank on grill. Cook, covered, until salmon flakes with a fork , about 10 minutes. Serve with Cucumber Mango Relish. Serves 4. |
| VARIATION: For plain plank-grilled salmon, rub the salmon with olive oil, sprinkle with kosher or sea salt, and grill. |
Nutritional Information
Per serving: 300 calories, 19g fat, 34g prot., 5g carbs., 2g fiber, 580mg sodium.
Cucumber Mango Relish
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Seasoned rice vinegar is rice vinegar with sugar and salt added.
Ingredients
| 1 | cup peeled, diced English cucumber (1/4-inch cubes) |
| 1 | cup diced mango (1/4-inch cubes) |
| 3 | tablespoons seasoned rice vinegar |
| 2 | tablespoons chopped fresh cilantro |
| 1 | tablespoon finely chopped red onion |
Instructions
| 1. | Combine all ingredients; mix well. Chill. Serves 4. |
Nutritional Information
Per serving: 10 calories, 0g fat, 1g prot., 2g carbs., 1g fiber, 2mg sodium.
Other Recipe Suggestions
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