Salmon: Summer's Superfood

The season for wild salmon, mainly fished in Alaska and on the Pacific coast, is just getting started and will continue through the summer. Salmon contains healthy fats, known as omega-3’s, in the form of DHA and EPA which are the most beneficial for the heart, brain, eyes and triglycerides. Salmon is also an excellent source of high-quality protein, and is high in vitamin D and low in calories, saturated fat and cholesterol. But if this desirable nutrient profile isn’t enough to get salmon on your plate, maybe this fact will: Of the healthiest populations in the world, many share a common factor- a diet rich in DHA and EPA from fish, such as salmon, mackerel and tuna. Get your omega-3’s today by trying out the delicious recipe below!

Salmon with Tomato Mango Salsa

Serves 4

All you need:

Tomato Mango Salsa

1 cup peeled and chopped fresh mango

¾ cup halved grape tomatoes

¼ cup thinly vertically sliced red onion

3-4 tablespoons julienned fresh basil leaves

2 tablespoons freshly squeezed lemon or lime juice

1 tablespoon extra- virgin olive oil

1 tablespoon honey

1 jalapeno pepper (optional), seeds and ribs removed, chopped

Kosher salt, to taste

Salmon

4 (6 ounce each) wild-caught salmon fillets

1 tablespoon grape seed oil, or other neutral-tasting oil, such as canola

Kosher salt and freshly ground black pepper, to taste

All you do:

1. Combine the salsa ingredients in a bowl and taste for seasonings, adding salt to taste. Set aside for flavors to blend.
2. Preheat the oven to broil. If your oven has a low setting for broil, use it.
3. Arrange the pieces of fish in one layer, skin-side down, on an unheated broiler tray or large sheet pan lined with heavy duty-foil for easier clean-up.
4. Smear the fish with the oil and season with salt and freshly ground black pepper.
5. Place the fish under the broiler about 6 to 7 inches from the source of heat.
6. Broil about 6 to 8 minutes or just until the pieces are cooked through and the top of the fish starts to brown. It’s not necessary to turn the fish.
7. If the fish begins to brown too much, turn the oven to 400 degrees F and bake for a few minutes until the salmon achieves the desired degree of doneness.
8. Remember not to overcook the fish, which will make it dry.
9. Serve with tomato mango salsa.

Adapted from Cooking Light, by Sam Hoffer at My Carolina Kitchen

-Dietitian Amanda

May is National Salad Month!

Here are 5 simple steps to power up your salads. 

1. Choose a dark leafy green for the base. Kale and spinach are two great options, offering up loads of vitamins and minerals. Butterhead lettuce is a nutritious option if you prefer a milder flavor.   

2. Go for color. A colorful salad will provide a wide variety of nutrition; and it will look more appealing too.  Mangos, which are the dietitian pick for the month of May, contain more than 20 vitamins and minerals, making them a great addition to any salad.

3. Power up with lean protein. Consuming 25 to 30 grams of protein at each meal can help with fullness and weight control. Try a portion of lean chicken, turkey, beef, pork or fish.  Hard cooked eggs are also a great source of high quality protein.  

4. Add a healthy crunch. Nuts and seeds are nutrient-rich and can add more flavor and texture to your salad.   While all nuts have nutritional benefits, walnuts contain significantly more brain- and heart-healthy omega-3 fats than any other nut.

5. Dress for success. Salad dressings can range from 25 to 240 calories per two-tablespoon serving. Bolthouse Farms dressings (pictured below) have a wide variety of flavorful, healthful options.

Salads don’t have to be boring, tasteless “diet” foods. With the right base, toppings and dressing, they can be the star of your meal!  

-Dietitian Natalie

Monday Motivation

Long-term success takes long-term commitment. Whatever your goal, find a way to get excited about it because it's not going away-unless you give up on said goal. So recommit to your goals every day and get excited about it every day and you are bound to be more successful!

-Dietitian Amanda

Chef-Dietitian Throw Down: Gourmet Grilled Cheese

Our store chef, Alex, and I had a competition last week on who could make the best gourmet grilled cheese sandwich.  The purpose of the competition was to not only create excitement in the store, but to also show customers that you can make a traditionally unhealthful comfort food healthy!

A traditional grilled cheese sandwich typically consists of white bread, processed cheese and butter or margarine.  Although it may be tasty, it lacks in nutrition.  The table below shows some simple dietitian-approved swaps. 

Traditional Ingredient	Healthier Swap	Reason for Swap
White bread	Whole-grain bread	By choosing a whole-grain bread that contains at least 3 grams of fiber per serving, you add more nutrition to your sandwich.  To make sure your bread is made with whole grains, look for the word “whole” in the flour ingredient.
Processed cheese	2% reduced-fat cheese and/or part-skim mozzarella cheese	Save on calories by choosing a reduced-fat cheese made with 2% milk versus whole milk. Tip: Mozzarella cheese is naturally lower in fat, making it lower in calories as well.
Butter or Margarine	Olive Oil	Olive oil adds heart-healthy monounsaturated fats.

  

Below is the recipe I used for my Grilled Cheese Caramelized Onion Creation:

Grilled Cheese Caramelized Onion Creation
Serves 1.

All you need:
2 tsp Hy-Vee olive oil
2 slices Brownberry Healthful oat & sunflower seed bread
1 slice Hy-Vee part skim mozzarella cheese
¼ cup caramelized onions*

1 slice Hy-Vee pepper jack cheese

All you do:

1.       Heat olive oil in a nonstick skillet over medium-low heat.

2.       Place 1 slice of bread in skillet. Top with mozzarella cheese, caramelized onions and pepper jack cheese.

3.       Add other slice of bread. 

4.       Cook until browned on each side, flipping once. 

*To caramelize onions:  Heat 1 tablespoon olive oil in a nonstick skillet over low heat. Slice 1 large yellow onion into small pieces; add to skillet. Sprinkle onions with 1 teaspoon brown sugar. Cook for about 45 minutes, stirring occasionally until onions are thick and caramelized. 

For more suggestions on healthy ingredient swaps, be sure to contact your West Lakes Hy-Vee Dietitians!

-Dietitian Natalie