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Superior Salmon with Peach Salsa

Superior Salmon with Peach Salsa

Farm-raised fish often gets a bad rap. Visions of polluted, contaminated water overflowing with crowded fish may be what you’re thinking of. It’s time to think again!

Not all fish farms are the same. I was fortunate to receive samples of seriously tasty salmon from Superior Fresh in Wisconsin. Superior Fresh is no ordinary fish farm. They use regenerative agriculture to provide the most delicious food while sparing the planet.

Superior Fresh uses soil regeneration and habitat preservation by recycling nearly 100% of the water used to grow 30 times more food per acre than traditional farms. In addition, they grown 5 pounds of salmon and an extra 25 pounds of organic vegetables for every 5 pounds of fish food. That’s a lot of food!

Their aquaponic ecosystem works in harmony. Atlantic salmon lives in water that fuel their leafy greens, which in turn purify the water and send it back to the fish. Their fish are fed an organic diet, which are non-GMO, pesticide free, hormone free, antibiotic free and delicious! On top of that, their Atlantic salmon has twice as much omega-3-fatty acids as traditional salmon.

Why Omega-3s?

I’ve been paying attention to my omega-3-fatty acid intake for a reason. Omega-3 fats are PUFAS (polyunsaturated fatty acids) that are linked with the reduction of risk of heart disease, dementia, and also depression. Sadly, no pun intended, all of these conditions run in my family. My father had diabetes which led to heart disease. My mother has dementia and suffered with depression throughout her life. Prevention is key to all of these chronic conditions.

Omega-3-fatty acids are found in fatty fish, including salmon as well as ground flaxseeds, walnuts, chia seeds, soybean and canola oil. Most of us don’t consume enough in our diets. Fish oil supplements also provide these healthy fats- ask your doctor or dietitian if they’re right for you. While my diet may not be perfect (whose is?), I really want to keep my heart healthy and brain sharp as I age.

Superior Salmon with Peach Salsa

There are SO many tasty ways to make salmon that I got overwhelmed looking at recipes. Samon can be baked, broiled, air fried, pan fried or grilled. Summer in Cincinnati means grilling, so I opted for a simple marinade. Summer also means peach season. I was happy to have all the ingredients I needed on hand. Well, most of them.

Most fish marinades use lemon or lime juice, which makes sense. Both add refreshing flavor and help to tenderize the fish. I was out of both but did have a few mandarin oranges on hand. Problem solved. The fish can also be baked at 375 for 13 to 15 minutes.

Marinade:

1 Tbsp. avocado, olive or canola oil

Juice of 1 mandarin orange

1/2 tsp. ground cumin

1/2 tsp. paprika

1/4 tsp. salt

2 skin-on fillets of Superior Fresh salmon

Peach salsa

2 ripe peaches

1/2 jalapeno pepper, diced

1 Tbsp. diced red onion

1 Tbsp. chopped cilantro

Juice of 1/2 of a mandarin orange

pinch of salt

Directions:

  1. Combine the avocado oil, mandarin juice, cumin, paprika and salt. Place 2 pieces of salmon in a Ziplock bag then pour the marinade over the fish. Seal the bag and refrigerate for at least 30 minutes before grilling.
  2. In a small mixing bowl, combine the peaches, jalapeno peppers, red onions, and cilantro. Drizzle mandarin juice over the mixture and toss to coat. Add a pinch of salt to taste.
  3. Pre-heat the grill for 10 to 15 minutes. Grill each side for 4 to 5 minutes until desired doneness.
  4. Serve the salmon with a few tablespoons of peach salsa.

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Spinach Blueberry Salad with Ginger Lemon Vinaigrette

Spinach Blueberry Salad with Ginger Lemon Vinaigrette

June is not only Men’s Health Month, it’s also Alzheimer’s Awareness Month. Some of the most common chronic conditions that impact men include prostate and colon cancer as well as heart disease. Men are also susceptible to Alzheimer’s disease, especially if they’re dealing with diabetes or high blood pressure.

It’s important to limit calorie-dense, nutritionally empty foods like processed meats, chips, pastries, ice cream and other treats while focusing on nutrient-dense fruits and vegetables to prevent chronic diseases. According to the CDC, 9 out of 10 US adults don’t meet the recommended intake for fruits and vegetables. We can do better! Research supports 5 or more servings of fruits and veggies daily to prevent cancer and other chronic diseases.

This crisp, summer salad is not only delicious. It’s perfect for heart, brain health AND cancer prevention.  Blueberry and spinach boast 55% of the Daily Value for vitamin C and 32% of the Daily Value for vitamin A and provide other antioxidants to support brain and heart health as well as prevent cancer.  Walnuts add anti-inflammatory omega-3 fatty acids and give the salad some crunch.

If you’re out of spinach, arugula, mixed greens, kale or butter lettuce would work well. A portion of grilled salmon or other fish would make this a great dinner salad. You can make the salad vegan by omitting the feta cheese.

I was flattered to join Cincy Lifestyle http://cincylifestyle.com/ earlier today to feature this salad. What fun to be in person again after 2+ years of Covid. Enjoy!

Ingredients

Salad:                                                                                           

1 bag baby spinach leaves

1-pint fresh blueberries- rinsed

1 cucumber- sliced and quartered

2 green onions, chopped

1/3 cup chopped walnuts

1/3 cup feta cheese crumbles

Dressing:

1/4 cup canola oil

Juice of 1 lemon

1 tsp. sesame oil

1 tsp. ginger paste

1 tsp. honey

Directions

Wash & dry spinach leaves and place in a large bowl. Add blueberries, chopped cucumbers, green onions, walnuts, and feta cheese.

Whisk the canola oil, lemon juice, sesame oil, ginger paste, and honey together for dressing.  Drizzle dressing over salad and toss right before serving.

Makes 6 servings. 

June is Alzheimer’s Awareness Month

June is Alzheimer’s Awareness Month

While we all experience stressful times in our lives when we can’t find our keys or walk into a room and forget why we’re there, dementia is a little different. June is dedicated to Alzheimer’s awareness and prevention. Keep reading to learn more.

Dementia occurs when neurons in the brain lose their functionality and are no longer able to communicate with other brain cells and eventually die. In addition to memory loss, individuals may have loss of reasoning skills, language and ability to focus.

Personality changes as well as trouble controlling emotions may also develop. As the disease progresses, individuals may forget to eat, have difficulty swallowing or have trouble recognizing family and friends.

Unfortunately, there is no current cure for dementia, so prevention is key. It’s estimated that up to 40% of cases of dementia could be prevented.

Incidence of dementia

The CDC predicts that by 2060, nearly 14 million adults will be diagnosed with dementia. Despite what people believe, dementia is not a normal part of aging. Alzheimer’s dementia is the most common type, but individuals may develop vascular dementia related to previous strokes or other causes that limit blood flow to the brain, such as high blood pressure. 1

Reducing blood pressure was associated with a reduction in dementia and cognitive impairment according to a recent meta-analysis of studies in over 96,150 patients. The duration of the study was over 4 years and included subjects whose blood pressure was controlled through medication.

Diet and dementia

Controlling blood pressure through diet is also beneficial in reducing risk for dementia. Combining DASH (Dietary Approaches to Stop Hypertension) with a Mediterranean diet is known appropriately as the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). 2

The diet was developed through a study done by the National Institutes of Aging in 2015 by a nutritional epidemiologist at Rush University Medical Center. The diet reduced risk of Alzheimer’s by 35% in those following it moderately and strict followers had a 53% reduced risk. 2

The diet is heavily plant-based, advising up to 10 servings of fruits and vegetables daily. Green leafy vegetables, berries, nuts and seeds and sources of omeg-3-fatty acids have all been found to play a part in reducing the risk for dementia.

Here’s what to include:

Leafy greens– contain antioxidants that protect brain cells from damage. A researcher at Tuft’s found that eating a cup and a half of greens daily reduced the risk of developing memory deficits associated with dementia. Brussels sprouts, collard greens, kale and spinach fall into this category. 3

Blueberries- contain anthocyanin, a natural anti-inflammatory, anti-oxidant that gives blueberries their beautiful hue. They’re believed to reduce inflammation and protect cells of the brain from damage that leads to dementia. Experts suggest a minimum of ½ cup of berries at least once per week. Blackberries, raspberries and strawberries may also protect brain health. 3

Nuts and seeds- are a source of polyunsaturated fat as well as magnesium and phytochemicals, which help regular blood pressure. Diets containing regular intake of various nuts and seeds (a few handfuls per week) have been shown to reduce the risk of dementia. 3

Fatty fish- such as salmon or mackerel in addition to plant-based foods like walnuts and flaxseeds, are a source of omega-3-fatty acids. These fats help reduce inflammation, which may damage brain tissue. A recent research study showed that brain scans of healthy, older adults were less likely to indicate signs of vascular disease (a risk factor for dementia) when the subjects consumed at least two servings of fish per week. 4

Beans and lentils- known as “pulses” in the nutritional world, are plant-based sources of protein that are beneficial for brain health. A source of soluble fiber, beans and lentils help regulate high blood sugar, which has been linked with the risk of vascular dementia. Enjoy them two to three times per week in place of high fat meats. 5

Dementia does not have to be your destiny. Healthy aging is in your hands!

References:

  1. The Truth About Aging and Dementia (cdc.gov)
  2. What is the MIND Diet? A Detailed Beginner’s Guide | U.S. News Best Diets (usnews.com)
  3. Miranda A, Gómez-Gaete C, Mennickent S. Dieta mediterránea y sus efectos benéficos en la prevención de la enfermedad de Alzheimer [Role of Mediterranean diet on the prevention of Alzheimer disease]. Rev Med Chil. 2017 Apr;145(4):501-507.
  4. Aline Thomas, PhD student, Inserm U1219, Bordeaux Population Health Research Center, Bordeaux University, France; Lona Sandon, PhD, RDN, LD, program director and associate professor, department of clinical nutrition, school of health professions, UT Southwestern Medical Center, Dallas; Neurology, Nov. 3, 2021
  5. Ramdath D, Renwick S, Duncan AM. The Role of Pulses in the Dietary Management of Diabetes. Can J Diabetes. 2016 Aug;40(4):355-63

 

 

 

 

 

Celebrate Father’s Day with Dad Jokes

Celebrate Father’s Day with Dad Jokes

We all carry traits of our parents. Maybe it’s our eyes, nose, chin, hair, or smile. For me, it’s many of those features. I have my dad’s green eyes, wavy hair, and thin-lipped smile. I also inherited his sense of humor. We were always joking around. I miss his funny quips and laugh.

I lost my dad in 2003 when I was pregnant. I was so ‘eggcited’ to be pregnant but also incredibly sad knowing he’d never meet our kids. My girls have his sense of humor, too.

If my dad were alive, I’m sure he’d share in creating my food puns. While he might not have worn tee shirts, I guarantee he’d use my food pun mugs. I inherited his love for coffee!

In honor of my dad (born in 1928), I’m having a Father’s Day sale. As my food puns have often been called “bad dad jokes”, it seems only fitting! I’m sure he would have worn at least a few of my tee shirts.

Now through June 19, use code Dad28 and take 28% off all food pun swag. I’ve got mugs, tees, tanks, totes, and more!

Ask yourself- who is your gyro? For me, it will always be my dad. RIP dad. I look forward to coffee and bad jokes with you on the other side.

Link to gyro tee: We could be gyros Short-sleeve unisex t-shirt | Sound Bites Nutrition

Link to Lettuce Beet Hunger shop:Lettuce Beet Hunger Food Pun Shop | Sound Bites Nutrition

 

 

Delicious air fried ginger garlic Brussels sprouts

Delicious air fried ginger garlic Brussels sprouts

Brussels sprouts are the blue cheese of vegetables, in my humble opinion. They’re quite polarizing. You either love them or hate them. Like blue cheese, they have a distinctive smell and taste. But when properly prepared, you’d be surprised how much you may enjoy them.

Nutritional value

For starters, Brussels sprouts are fairly low in calories, providing just 62 calories per cup. Once they’re doctored up with a little oil, the calories go up a bit. Like other cabbage family vegetables, Brussels sprouts offer vitamin C, fiber and phytochemicals (plant chemicals) that may protect against heart disease and cancer. Cruciferous vegetables including broccoli, cauliflower and Brussels sprouts contain a phytochemical called sulforaphane.

A study published in 2020 indicates that sulforaphane found in cruciferous vegetables (including Brussels sprouts) shows promise in reducing the risk for neurogenerative diseases such as MS, Alzheimer’s dementia, and Parkinson’s disease. Researchers believe these vegetables have anti-inflammatory and anti-oxidative properties that protect against nerve damage.

How to make them delicious

If your only memory of Brussels sprouts is eating them boiled, you’re missing out on a world of deliciousness. Similar to kale, when Brussels sprouts are roasted or sauteed, they take on a whole new flavor. Roasting the tiny cabbages makes their leaves get crispy and mellows their intense flavor. Adding a few herbs or spices only sweetens the deal.

You can make these Brussels sprouts in your oven, but I used my air fryer to save time. From start to finish, it’s about 10 minutes to delicious sprouts!

Ginger garlic Brussels sprouts

One-pound fresh Brussels sprouts, cleaned and sliced

Juice from 1/2 a lime or 1 Tbsp. lime juice

1 Tbsp. canola or corn oil

1/2 tsp. garlic salt

1 tsp. ginger paste or grated fresh ginger

Directions

  1. Set your air fryer to 400 degrees and heat for 3 minutes.
  2. Place the sliced Brussels sprouts in a medium sized bowl.
  3. In a small measuring cup, whisk together the lime juice, canola oil, garlic salt and ginger.
  4. Pour the lime juice mixture over the Brussels sprouts and toss to coat them.
  5. Spray the air fryer with non-stick spray before placing the sprouts in the fryer.
  6. Air fry the Brussels sprouts for 8 to 9 minutes until crispy.

Makes 3 to 4 servings.

 

 

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