“Following an anti-inflammatory diet can help counteract the chronic inflammation that is a root cause of many serious diseases, including those that become more frequent as people age. It is a way of selecting and preparing foods based on science that can help people achieve and maintain optimum health over their lifetime.” – Dr. Andrew Weil
The below recipe is a delicious combination of healthy ingredients, adapted from Dr. Weil’s website and is in alignment with his theory of eating clean and eating balanced for a healthy diet and lifestyle. Hemp seeds are rich in omega-3 fatty acids (in the form of alpha-linolenic acid, or ALA) and protein (hemp contains all 10 essential amino acids), making them a valuable addition to your fueling plan. Hemp is also loaded with fiber and phytosterols, as well as a plethora of vitamins and minerals, such as magnesium, ascorbic acid, beta-carotene, calcium, iron, potassium, phosphorus, riboflavin, niacin, thiamin and vitamin E. Combine this with salmon, broccoli and a side of quinoa – you have got an all-star meal!
HEMP-CRUSTED SALMON WITH BROCCOLI adapted from www.drweil.com
ingredients
SALMON
6 5-ounce portions of wild king or wild sockeye salmon
2 tablespoons hulled hemp seeds
VEGETABLES
1 pound chinese broccoli, cleaned & trimmed
1 piece lotus root, peeled & sliced 1/4 inch thick
1/2 pound snap peas, cleaned & trimmed
SAUCE
1 cup mushroom or vegetable stock
1/4 cup yuzu juice
1/2 cup soy sauce
1 clove garlic, minced
1 tsp ginger, minced
1 pinch red chili flakes (optional)
directions
For the salmon:
- Season the salmon with salt & pepper & sprinkle with hemp seeds. Use a non-stick pan & coat with a small amount of olive oil. Working in batches to get good sear on the salmon portions, gently sear the salmon pieces on both sides and remove.
- Place on a baking sheet. Bake the salmon at 350 degrees for 12-18 minutes or until desired doneness.
For the vegetables:
- Place all vegetables in a steamer pan and steam for 4-5 minutes or until bright green. They should be tender, but still a little crisp.
For the sauce:
- Combine all ingredients for sauce.
To serve:
Place the roasted salmon on top of the steamed vegetables, spoon the sauce over the salmon & vegetables, coating all.
Serves 6
Nutrients Per Serving:
Calories: 291
Protein: 36.83g
Fat: 10g
Saturated Fat: 1.5g
Monounsat Fat: 3.21g
Carbohydrate: 13.33g
Fiber: 2.17g
Cholesterol: 83.83mg
Write down 1 positive accomplishment from your day today, then look in the mirror and smile.
Be Well. ~Meg @REJOOV
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