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Issue 65: Savory Smart Recipes

Foods high in omega-3s and packed with antioxidants are brain favorites. Try these recipes that are sure to satisfy your palate—and your gray matter.

Salmon Lemon Sauté

Yield:  1 serving

2 oz. clarified butter oil
2 oz. amaranth flour
6 oz. salmon
1 lemon
4 oz. quinoa
2 fluid ounces Dijon Hiziki (see Dijon Hiziki Dressing recipe below)
2 oz. broccoli and fennel
2 oz. raw collard kale salad
1 tablespoon cultured vegetables

In a sauté pan, heat the butter solids. Lightly coat the salmon with the amaranth flour, then pass to the sauce pan. Squeeze the juice from 1 lemon into the sauté pan over the salmon. Heat the quinoa and then place on a large plate. Add the salmon to the top of the quinoa, overlapping on the left side. Add Dijon Hiziki to the bottom of the plate. Add the collard green salad above the salmon. Add cultured vegetables to the bottom left of the salmon and serve.

Dijon Hiziki Dressing

2 oz. hiziki boshu
1⁄8 cup coconut oil
1 quart diced yellow onions
1⁄4 cup Dijon mustard
1⁄8 gallon water
1⁄2 tablespoon sea salt
1 1⁄2 quarts chopped white cabbage
1⁄4 quart red peppers

Soak hiziki in a large pan of filtered water, then transfer to a fresh pan and soak again. Transfer to a colander and rinse. In a pot, heat the oil and sauté the onions on  low heat. Stir in mustard. Dissolve the salt into the water. Add the hiziki to the cooked onions. Then add the salt water solution and bring up to heat. Reduce to simmer and cover. Check back in 10 minutes. Fold washed and small diced cabbage into the above mixture and continue to simmer. After liquid has cooked down, fold in peppers, remove from heat and let cool. Store, cover and refrigerate. Shelf life: 3 days.

Source: Sheila Barcelo of Eden's Gourmet in Central Florida

Tropical Chicken and Vegetable Kabobs

Yield:  4-6 kabobs


2 lbs. boneless, skinless chicken breast, cut into bite-size pieces
2 cups red and green bell peppers, cut into 1-inch squares
1 cup cherry tomatoes
2 cups pineapple, bite-size chunks

Marinade ingredients for veggies and fruits:
1⁄2 cup chicken stock
1⁄2 cup pineapple juice
2 tablespoons lemon juice
2 tablespoons extra virgin olive oil
1 tablespoon honey

Garnish: 2 tablespoons lemon zest

Seasoning for chicken:
2 tablespoons paprika
1 tablespoon minced garlic
1 teaspoon onion flakes or powder
1 teaspoon Herbamare
2 tablespoons apple cider vinegar

Combine vinegar, herbs, and spices with chicken and marinate for minimum of 2 hours. Combine all juices, chicken stock, and honey, and marinate veggies and fruit. Stir-fry chicken for 20 minutes until almost done, then cool until comfortable to  skewer. Remove veggies and fruit from marinade, skewer with chicken, pineapple, chicken, red and green peppers together, with chicken and tomato at the end. Finish under broiler, lower rack, or on grill for 5 minutes, turning once.

Source: Sheila Barcelo of Eden's Gourmet in Central Florida

Chicken Salad

Yield:  1-2 servings

6 oz. of cooked chopped chicken
1 tablespoon of omega–3 mayonnaise
1 tablespoon flaxseed oil or garlic–chili flax
chopped onions
chopped peppers
chopped celery

Combine all ingredients and serve over lettuce or on toasted sprouted bread.

Source: Nicki Rubin


This information is intended for educational and informational purposes only. It should not be used in place of an individual consultation or examination or replace the advice of your health care professional and should not be relied upon to determine diagnosis or course of treatment.

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