Superfoods

Broiled Salmon with Snow Peas and Smashed Potatoes Recipe

This recipe has it all: scrumptious taste, healthy protein, and lots of greens.

Broiled Salmon with Snow Peas and Smashed Potatoes

Ingredients

  • 1 lb. baby red potatoes, scrubbed (The little ones have more skin-to-flesh ratio. That gives them higher fiber content and reduces the glycemic index.)
  • 1/4 cup olive oil
  • 1/4 cup finely chopped fresh basil leaves (optional)
  • Himalayan or Kosher salt and freshly ground black pepper
  • 3-6 oz portions of wild caught salmon (I enjoy sockeye salmon)
  • Butter or olive oil to drizzle
  • Herb mix (I like the Napa Valley Rub and lemon pepper mixtures)

Instructions

    For the Snow Peas:
  1. Prepare the snow peas to blanch them in hot water or sauté them in butter or oil with a little water in the pan, covered. Don’t put on the heat yet. Wait until after the fish is broiled but still in the oven to bake.
    For the Potatoes:
  1. Put the potatoes and 1 tsp. salt in a large saucepan or pot and fill with enough cold water to cover the potatoes by about 1 inch. Bring to a boil over high heat.
  2. Lower the heat to maintain a steady simmer, cover the pot partially, and cook for 15 min until tender. Drain.
  3. Preheat the oven to 375F.
  4. Place potatoes on a cookie sheet or a shallow broiling pan. Using a fork, press down on each potato until the skin breaks and the potato is flattened.
  5. (Place in the oven 15 min before cooking the fish.)
  6. Drizzle with olive oil, salt and pepper and bake for 20 min. If you like your potatoes a little crispy, broil them for the last 5 mins.
    For the fish:
  1. Place the salmon in a broiler-safe dish.
  2. Drizzle with a little butter or olive oil and sprinkle with the herb mix.
  3. Place on the second shelf from the broiler and turn the broiler to ‘high’.
  4. Broil the fish until the top is golden.
  5. Turn the oven dial to 400F. Let the fish bake until desired doneness. I like my fish cooked through until it pierced easily with a fork. That takes about 10 min.
http://heathertickmd.com/broiled-salmon-with-snow-peas-and-smashed-potatoes/

Enjoy!

What’s your favorite fish recipe? We’d love to hear it. Share it with us in the comments!

2017-06-21T12:03:58+00:00 May 17th, 2016|Recipes|

How to Eat an Anti­-Inflammatory Diet

Why Should I Eat an Anti-inflammatory Diet?

We need inflammation for many healing responses in the body. However, chronic inflammation is responsible for many damaging effects of common diseases. Eating well helps us balance the healing and harmful sides of inflammation. Since ancient times, inflammation has been described as redness, heat, swelling, and pain. We initially […]

2017-06-21T11:53:08+00:00 March 25th, 2016|Nutrition|

Egg and Watercress Salad Recipe with a Turmeric Curry Vinaigrette

Here’s a superfood you need to eat more of: watercress.

With more calcium than milk and more iron than spinach, watercress is a super vegetable. Its antioxidants reduce inflammation and pain. The sulphur glycosides help with chronic bronchitis. Watercress also improves your eyes, digestion, and bones. And yes, it’s tasty.

Egg and Watercress Salad with a Turmeric Curry Vinaigrette

Ingredients

  • 4 tbsp extra-virgin olive oil
  • 1/4 tsp cayenne pepper
  • 4 slices whole-grain bread, cut into 3/4-inch cubes
  • 3 tbs white balsamic or white wine vinegar
  • 1 tsp curry powder
  • 1 tsp turmeric powder
  • 1 tsp pure maple syrup
  • 1/2 tsp dry mustard
  • 8 oz watercress, trimmed
  • 4 hard-cooked large eggs, coarsely chopped
  • 1/4 cup minced sweet onion
  • 2 tsp chopped fresh tarragon

Instructions

  1. Position a rack in the center of the oven and heat the oven to 450°F.2. Combine 1 tbs. of the oil and the cayenne in a small bowl. Put the bread cubes on a rimmed baking sheet and toss to coat with the cayenne oil. Toast in a single layer until lightly crunchy and golden brown, 6 to 8 minutes.
  2. In a small bowl, whisk the vinegar, curry powder, turmeric powder, maple syrup and mustard. Slowly whisk in the remaining 3 tbs oil.
  3. In a large bowl, toss the croutons with 1/4 cup of the vinaigrette to soften them slightly. Add the watercress and coat. Divide this mixture onto 4 plates.
  4. Put the eggs and sweet onion in the same bowl, toss with the remaining vinaigrette, and season to taste with salt.
  5. Add the egg mixture to the salads. Sprinkle tarragon over top of the egg mixture and serve.
http://heathertickmd.com/watercress-salad-with-curry-vinaigrette/

 

2017-06-20T15:40:46+00:00 April 22nd, 2015|Recipes|

The Health Benefits of Eating Blueberries

Eat blueberries. It’s that simple.

I’m a big advocate of an overall healthy diet. Eating more whole grains, vegetables and fruits in general pays off more than narrowing your diet to specific ‘superfoods’. Here’s why I’m a fan of these little blue gems of goodness as part of your healthy diet.

Busy? Perfect. Grab Some Blueberries.

Your day is packed […]

2017-06-20T15:30:59+00:00 March 17th, 2015|Nutrition|

Reduce Inflammation With These Foods (+ 3 Foods to Avoid)

Pain is complex. We don’t fully understand what causes pain. We do know, however, that inflammation is a large factor and can impact every cell type and organ system. Inflammation is how our body reacts to harmful substances like bacteria, viruses, and damaged cells and is responsible for most of the damaging effects we […]

2017-06-20T15:16:41+00:00 March 1st, 2015|Nutrition, Pain Management|

My Top 10 Favorite Superfoods (+ Delicious Recipes!)

Why do some people think that all the superfoods we’re supposed to eat are so expensive?

They don’t have to be. The media tells us every six months that there is a new mystical fruit or oil that we have to consume in order to live long. Let’s not fall for that marketing spin. They may […]

2017-06-20T14:56:05+00:00 December 9th, 2014|Nutrition, Recipes|
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