My Recipe

Seared Salmon with Mixed Greens and Chili Oil

Ingredients:

22 oz fresh Atlantic salmon fillet
5 oz green bean
9 oz zucchini
5 oz baby bok choy
6 oz bunched spinach
2 tsp garlic (minced)
1 Tbsp or to taste chili oil

Fish Marinade:

2 Tbsp ginger (minced)
2½ Tbsp light soy sauce
1½ tsp sugar
1½ tsp sesame oil
1 Tbsp water

Seasoning:

1/4 tsp+1/8 tsp salt
1/4 tsp sugar
1/4 tsp chicken broth mix
1 tsp light soy sauce
1/4 tsp sesame oil
3/4 tsp cornstarch
1 Tbsp water

Method:

  1. Slice salmon into 3/4-inch thick escalopes. Mix marinade in a deep dish and add salmon. Turn gently to coat. Set aside for about 20 minutes.
  2. Remove strings from green bean and cut off ends. Cut each bean into 2-inch pieces.
  3. Cut zucchini into 3/4-inch chunks.
  4. Discard ends from spinach. Rinse thoroughly. Cut into 3-inch sections.
  5. Rinse and cut baby bok choy into halves.
  6. Mix seasoning ingredients.
  7. Fry salmon in 2 batches in a non-stick pan using about 1 Tbsp oil for each batch for about 3 minutes per side or to desired doneness. Cover and keep warm in pan.
  8. Heat wok and add 2 Tbsp oil. Sauté garlic until fragrant. Add bean and toss for 30 seconds. Add 3 Tbsp water. Cover and cook for 1 minute. Add zucchini and cook for 1 minute. Add bok choy, cover and cook until zucchini and bok choy are almost tender, about 3 minutes. Add spinach, cover and cook until wilted down. Add seasoning. Toss until mixture reboils. Remove and arrange on a serving platter.
  9. Top with salmon. Drizzle chili oil around and over fish. Serve.

Nutrition value for 1/6 portion of recipe:

Calorie 352, Fat 17.8 g, Carbohydrate 20 g, Fibre 8 g, Sugar 1 g, Cholesterol 57 mg, Sodium 546 mg, Protein 28 g.


In Pictures: Pizza Art

Creating portraits on pizza using cheese and tomato sauce

High-Salt Diet Doubles Threat of Cardiovascular Disease in People with Diabetes

People with Type 2 diabetes who eat a diet high in salt face twice the risk of developing cardiovascular disease as those who consume less sodium, according to a new study published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism (JCEM).

Diabetes occurs when there is too much sugar in the bloodstream. People develop Type 2 diabetes when their bodies become resistant to the hormone insulin, which carries sugar from the blood to cells.

According to the U.S. Centers for Disease Control and Prevention, about 29.1 million Americans have some form of diabetes. This population is at risk for heart disease. Between 2003 and 2006, cardiovascular disease death rates were about 1.7 times higher among adults diagnosed with diabetes than those who were not, according to the CDC’s 2014 National Diabetes Statistics Report.

“The study’s findings provide clear scientific evidence supporting low-sodium diets to reduce the rate of heart disease among people with diabetes,” said the study’s first author, Chika Horikawa, RD, MSc, CDE, of the University of Niigata Prefecture in Niigata, Japan. “Although many guidelines recommend people with diabetes reduce their salt intake to lower the risk of complications, this study is among the first large longitudinal studies to demonstrate the benefits of a low-sodium diet in this population.”

The nationwide cohort study surveyed participants in the Japan Diabetes Complications Study who were between the ages of 40 and 70 and had been diagnosed with diabetes. Participants were identified at 59 outpatient centers and universities across Japan. In all, 1,588 people responded to a survey about their diets, including sodium intake. The researchers reviewed data on cardiovascular complications participants experienced over the course of eight years.

Researchers divided the participants into four groups based on their sodium intake. The analysis found people who ate an average of 5.9 grams of sodium daily had double the risk of developing cardiovascular disease than those who ate, on average, 2.8 grams of sodium daily. The effects of a high-sodium diet were exacerbated by poor blood sugar control.

“To reduce the risk of developing cardiovascular disease, it is important for people who have Type 2 diabetes to improve their blood sugar control as well as watch their diet,” Horikawa said. “Our findings demonstrate that restricting salt in the diet could help prevent dangerous complications from diabetes.”

Source: Endocrine Society

Pork Skewers Hors D’Oeuvres

Ingredients

1 lb lean boneless pork loin, cut into 3/4-inck cubes
1/4 cup extra-virgin olive oil
2 slices coarse country bread, crusts removed
3 tbsp red wine vinegar
1/3 cup slivered blanched almonds, toasted
1/2 lemon
22 small wooden cocktail skewers soaked in water for 20 to 30 minutes

Marinade

1/3 cup dry white wine
1/4 cup extra-virgin olive oil
2 tsp sweet paprika
1 clove garlic, minced
1 bay leaf, crumbled
pinch of red pepper flakes

Sauce

2 Roma tomatoes, peeled and seeded, then coarsely chopped
1 clove garlic, minced
1 tsp sweet paprika
pinch of cayenne pepper

Method

  1. Combine marinade ingredients in a non-aluminium bowl and whisk well. Add to pork and toss to coat all the pieces evenly. Cover and refrigerate for 12 hours or up to 18 hours.
  2. Break up the bread into chunks and place in a small bowl. Add vinegar and toss to coat. Set aside for about 10 minutes.
  3. Grind almond in a food processor until grainy. Add softened bread, sauce ingredients, 1/4 tsp salt and process until smooth. With the motor running, add 1/4 cup of olive oil in a slow, steady stream and process until emulsified, or thoroughly blended. Cover and refrigerate sauce for 1 hour.
  4. Remove pork from the marinade and thread 2 to 3 cubes onto each skewer. Wrap the blunt end of each skewer with aluminium foil to provide a handle and prevent burning.
  5. Pat pork dry with paper towel. Place the skewers on the grill rack of a broiler pan, handles facing outward, about 4 inches from heat sauce. Grill, turning once, until browned and firm, about 1½ minutes on each side.
  6. Remove the foil from skewers. Squeeze the lemon half over the skewers and serve with the sauce.

Makes about 22 skewers.

Source: Hors D’Oeuvres


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