“Salmon with Garlic-Dill Yogurt Sauce”

As osteoporosis month comes to a close let’s continue to be mindful about good care for our bones.  This meal is bone supportive and anti-inflammatory as it contains essential ingredients like calcium, vitamin D, magnesium, potassium and other important nutrients that our bodies need for healthy bone development and maintenance.  Foods such as yogurt, kale, broccoli and bok choy (to name a few) are calcium rich; but we also need foods such as salmon which contains vitamin D to help the calcium move through our bodies. Magnesium is another thing our bodies need in healthy bone development.  It is found in foods like pumpkin and sunflower seeds, quinoa, sweet potatoes and black beans which help neutralize acids formed in the body and that could over time cause bone loss.  Potassium is another essential component in developing healthy bones.  Potassium aids in  increasing bone formation.  It also helps in neutralizing acids that would otherwise have a negative impact on our bones.  Foods rich in potassium are romaine lettuce, sweet potatoes, plums, prunes and other foods found in this recipe.  So go ahead…be Bone Healthy and enjoy your food while you’re at it!  Let me hear from you soon and thanks for stopping by!

Garlic-Dill Yogurt Sauce

Ingredients  

1 cup low-fat plain Greek yogurt

2 tablespoons extra-virgin olive oil

2 garlic cloves, minced

2 lime wedges

1 tablespoon shallot, diced

3/4 teaspoon salt

½  teaspoon honey

½ teaspoon dried dill weed

3 to 4 tablespoons water, as needed

fresh ground pepper, as needed

Method of Preparation

In a small pan, drizzle a little oil.  Sauté shallots and garlic.  Squeeze lime wedges into pan.   Add 2 tablespoons of water and remove from heat.  In a bowl, add all the remaining ingredients and stir.  Combine the shallot mixture.  Pour mixture into a blender or a Nutribullet and process until desired consistency.  Add remaining water if needed.  Taste and adjust seasonings as needed.

 

Seared Salmon

 Ingredients                                                                                                                                      

4 – 2.5 oz. cuts of Wild Salmon

Chipotle paprika seasoning

Pinch of kosher salt

1 tablespoon garlic infused olive oil

¼ teaspoon lemon pepper, optional

Method of Preparation 

Season the salmon.  Rub the seasoned fish with oil.  Heat a heavy bottom skillet on medium-high heat.  Drizzle with a little oil.  Sear the salmon for about 3 or 4 minutes on the first side, turn it over and cook for another 2 to 3 minutes.   Proper cooking temperature for salmon is 145ºF.

Rainbow Vegetables with Prune Dressing

Ingredients                                                                                                                                       

2 cups each kale, red cabbage, bok choy, broccoli and romaine lettuce                                              

1 small sweet potato, diced                                                                                                               

2 tablespoons fresh parsley leaves                                                                                            

Pumpkin seeds, garnish                                                                                                          

Almonds sliced, garnish                                                                                                        

Sunflower seeds, garnish                                                                                                         

Cognac Prune Dressing

Kosher salt and Fresh ground pepper to taste

Method of Preparation 

1.  In a large pan drizzle a little oil.  Sauté bok choy and remove to a bowl.

2.  Sauté kale with a pinch of salt and parsley.  Add to the bowl with the bok choy.

3.  Drizzle a little oil to the pan and add the sweet potatoes to the pan.  Add a little water to steam the potatoes and allow to evaporate.  Add the potatoes to the bok choy mixture.

4.  Drizzle a little more oil to the pan and add the red cabbage.  Add a pinch of salt and pepper.

5.  Add some of the Cognac Prune Dressing to the pan and continue to sauté the cabbage for        another minute.

6.  Add the cabbage to the vegetable mix and stir.  Stir in the romaine lettuce.

7.  Garnish with sliced almonds, pumpkin seeds and/or sunflower seeds.

Prune Dressing

 Ingredients

12 prunes, pitted, chopped

2 ounces of Cognac

3 sprigs of fresh thyme

1/3 cup all natural grape juice

1/3 cup of vegetable stock

2 tablespoons water

1 shallot, finely chopped

Kosher salt, to taste

Fresh ground pepper, to taste

Avocado or Extra-virgin olive oil

Method of Preparation

  1. In a pan drizzle a little oil.
  2. Add the shallots and stir.
  3. Add the thyme and prunes, reduce heat to medium and stir.
  4. Add the broth and molasses.
  5. Season with salt and pepper to taste.
  6. Allow to cool. Place in a blender or Nutri-bullet and process.  If too thick add water a tablespoon at a time.
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