(Photo and recipe credit courtesy Grok Grub)
http://grokgrub.com/2014/05/16/smoked-salmon-egg-stuffed-avocados/
I cannot say enough good things about avocados! This fatty food is actually one of the best low glycemic, fat burning superfoods there is. Their mild taste makes them so adaptable to so many recipes—any time of the day. And they are the perfect breakfast food, combined with the protein power of eggs. Avocados contain lots of healthy, blood sugar-lowering, satisfying, monounsaturated fats, in addition to antioxidants, vitamins and minerals. A breakfast high in healthy fats and protein will turn on your fat burning, blood sugar-stabilizing power the whole day!
This recipe is super easy, but really delicious, satisfying and filling—sure to become one of your favorites!
Ingredients 4 avocados
4 oz smoked salmon
8 eggs
Salt
Black pepper
Chili flakes or Sriracha
Directions Preheat oven to 425°F. Halve the avocados, then remove the large pit—I do this by holding the avocado carefully, fingers out of the way, and hitting it with a sharp knife blade. The pit then sticks to the blade and it comes out cleanly. If the hole looks small, scoop out a small bit extra with a spoon.
Arrange the avocado halves on a cookie sheet, and line the hollows with thin strips of smoked salmon. Crack each of the eggs into a small bowl, then spoon the yolks and however much white the avocado will hold. Add salt and fresh cracked black pepper on top of the eggs, to taste. Sprinkle with chili flakes if desired.
Gently place the cookie sheet in the oven and bake for about 15-20 minutes, until the eggs look cooked. Dot with Sriracha, serve warm and enjoy! Serves 4.
Salmon has a well-earned reputation as a health food because of its high omega 3 fatty acid content. A 4 ounce serving of wild caught salmon has 2 grams of omega 3 fats, which is more than the average adult (in the U.S.) gets in their diet in several days.
Marinated and glazed grilled salmon steaks
Omega 3 fats decrease your risk of diabetes, heart attacks, strokes, arrhythmias, high blood pressure, and high triglycerides in the blood. Frequent consumption of salmon also decreases inflammation, helps cell membranes function better, and protects the brain.
Scientists consider DHA to be the most important type of fat for the human brain, and the high concentration of this fat in wild caught salmon decreases the risk of depression, hostility, and age-related forgetfulness. There is also an association between IQ and omega 3 intake, making salmon truly a ‘brain superfood’.
This recipe is a great way to get more salmon in your diet. The sweetness of the maple syrup combines with the tanginess of the lime juice, and the spicy heat of the pepper flakes to make a delicious, mouth watering–but simple dish. There are lots of different types of salmon—there’s wild sockeye salmon with it’s deep pink flesh, king salmon–more mild tasting, but higher in good fats; keta salmon, chinook, and chum salmon to name just a few.
Ingredients One or more pieces of fresh, wild caught salmon, any size–4 ounces to 1 lb or more.
1-2 Tbsp butter melted
¼ cup real maple syrup
Juice of 1 lime
Hot pepper flakes
Directions Heat up grill and keep at medium heat. Brush fish with melted butter. Grill salmon skin side up for a few minutes, carefully flip over and cook a few more minutes until inside is still translucent but not raw.
Salmon can be eaten with the center still translucent and darker pink, or can be more well done and opaque all the way through. Just be careful not to cook too long or it gets very dry. If you are using sockeye salmon, this is a drier fish, so cook lightly. Remove fish from heat about 1minute before it looks done (it will cook a bit more after it is out). Don’t overcook.
While fish is cooking, mix maple syrup, lime juice, and hot pepper flakes. (Go easy on the pepper, it can add a lot of heat!) When fish is done cooking, pour mixture over hot salmon and enjoy with a baked sweet potato and organic baby greens salad.
This is my ‘go-to’ dinner when I don’t have much on hand to make, and want something good without too much time and energy. I try to keep a couple cans of wild-caught sockeye salmon in the pantry, and generally have most of the the other ingredients on hand…
Salmon fishcakes with a side salad. Healthy, delicious seafood.
This is my ‘go-to’ dinner when I don’t have much on hand to make, and want something good without too much time and energy. I try to keep a couple cans of wild-caught sockeye salmon (you can find this at Trader Joe’s, Whole Foods, or your regular grocery store) in the pantry, and generally the other ingredients tend to be a part of my refrigerator and pantry staples.
While you can use most any kind of salmon, these are delicious using canned wild red sockeye salmon. The bright red color means the salmon is not only full of flavor, but also abundant omega-3s, and high levels of vitamin D, and astaxanthin (as-tuh-zan-thin) … a red-orange pigment with rare super star antioxidant power.
While salmon gets a lot of attention for being rich in omega 3 fatty acids, it also has other unique nutritional properties that are equally important. Salmon contains short protein molecules called peptides that possess significant anti-inflammatory properties.
Salmon also provides important amounts of the antioxidant amino acid taurine. Salmon is an excellent source of omega 3 fatty acids, vitamin D, and immune-supportive selenium. It is also a very good source of muscle-building protein, and energy producing, heart-healthy B vitamins: niacin, B6 and B12; as well as phosphorus and magnesium.
Since I like to spice things up a bit, I added some red pepper flakes and Frank’s Redhot sauce to it. Cayenne and hot peppers actually raise the metabolism, fight inflammation, and protect the heart and blood vessels. The capsaicin in the hot pepper helps to burn fat, so besides the taste, it does great things for your body! Measurements are all approximate, so adjust the seasonings to your own taste.
Ingredients
2 cans (6.35oz) of wild caught sockeye salmon, drained
2 organic, free range eggs, beaten
1 tsp dill
1/4 -1/3 cup gluten-free bread crumbs (or throw two slices of gluten-free or Ezekiel bread in your food processor and mix. Viola! Bread crumbs.)
1 tsp of Frank’s Redhot sauce, to taste
Juice of one lemon or lime
6-8 green onions, chopped
Handful of parsley minced
½ tsp of garlic powder or 1 garlic clove, minced
¼ cup brown rice flour, almond meal, or coconut flour
Sea salt and pepper to taste
2 or more Tbsp of coconut oil or grape seed oil, or any combination of these oils.
Directions
Mix all ingredients except oil and half of the breadcrumb mixture in a glass bowl with a fork. I let the salmon mixture remain pretty chunky, as long as it sticks together.
Heat an iron skillet or frying pan over medium heat with the oil/butter. By hand, form small patties of the salmon mixture (keeping them small helps keep them from falling apart), press into flour or almond meal, on both sides, and place in pan.
Cook until golden brown, about 5-7 minutes on each side. (Careful flipping the patties, they tend to fall apart easily). Serve with lemon wedges, hot sauce or plain organic yogurt. Serves 4.
Enjoy!
Till next time, stay healthy and lean!
Catherine (Cat) Ebeling RN BSN, is a back-to-basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.
Her mission is to help others prevent disease and live their best life ever.
In a scene straight out of the TV show, “Chopped” I was looking to make something tasty for dinner in a hurry. I had an orange, fresh cranberries, salmon and…
In a scene straight out of the TV cooking show series, “Chopped” I was looking to make something tasty for dinner and being in a hurry, I decided to just use what I could find in the fridge.
Hmm…an orange, cilantro, some fresh cranberries, and a piece of frozen salmon.
What to make?
Well, I decided to make salsa out of the cranberries and serve it with the salmon. I was delighted with how good it was! You will be too, when you try this recipe.
The tart taste of the fresh cranberries mixes with the sweetness of the orange and picks up the flavor of the salmon in a fresh new way. Your taste buds will be absolutely delighted!
Cranberries are one of the few foods totally native to North America.
Native American Indians ate cranberries cooked and sweetened with honey or maple syrup. Cranberries were also used as a medicine and a poultice for wounds. The tannins in them help to contract tissue to stop bleeding, and we now know that compounds in cranberries have powerful antibiotic effects as well.
While cranberries are best known for helping urinary health, recent studies now suggest that this little red super berry is beneficial for the gastrointestinal tract, prevents cavities, helps prevent kidney stones and gallstones, aids in recovery from strokes, prevents cancer, lowers LDL (bad) cholesterol, and raises HDL (good) cholesterol. Not bad for one little berry, huh?
These phytochemical powerhouses are packed with five times the antioxidant content of broccoli, and rank higher in antioxidants than most fruits and vegetables!
Several newly discovered compounds in cranberries have also been found to be toxic to cancer cells including lung, cervical, prostate, breast and leukemia cancer cells. So you see, there is no reason to NOT eat cranberries!
Ingredients
2-4 wild caught salmon fillets (sockeye salmon is great with this-it has a firmer texture and sweeter taste)
Jerk seasoning (I used a pre-made powdered rub)
1 cup (or so) fresh cranberries, chopped, or lightly processed in food processor
½ small red onion
1 orange or blood orange, sectioned and cut
Juice of half a lime
Hot pepper flakes, to taste
2-4 Tbsp. chopped cilantro
1 tsp honey
Sea salt
Directions
Chop cranberries, and mix with orange, onion, lime, cilantro and hot pepper flakes. Season the salmon with jerk seasoning, and grill or broil till tender and flaky. Serve topped with cranberry mixture. Enjoy! Serves 2-4.
Eat well, be satisfied, burn fat and improve your health with the Fat Burning Kitchen Superfood Recipe book!
Till next time, stay healthy and lean!
Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.
Her mission is to help others prevent disease and live their best life ever.
