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Issue 76: Heart-Healthy Home Cooking

Easy Oatmeal (Serves 2)

Ingredients
1 cup of rolled oats
2 cups of water
1 teaspoon yogurt
1 tablespoon extra virgin coconut oil or butter
honey to taste

Directions
Soak the oats overnight in 1 cup of water with 1 teaspoon of yogurt added. In the morning, add remaining water. Bring to a boil, then simmer for 1–2 minutes. (Soaked oatmeal cooks very fast.) Add the oil or butter and honey.

Source: Nicki Rubin

 

Maple-Crusted Salmon and Mixed Greens (Serves 4)

Ingredients
1 1⁄2 pounds fresh salmon fillets
extra virgin olive oil
butter
2 tablespoons maple syrup
6 cups baby lettuces, or mixed greens such as watercress or Mache
1 red pepper, seeded, cut into a julienne and sautéed in olive oil
1 pound brown mushrooms, washed, dried very well, sliced and sautéed in butter and olive oil
3⁄4 cup basic salad dressing (see recipe below)

Directions
Preheat oven to 350 degrees.

Brush sides and bottom of salmon with olive oil and place on non-stick baking sheet. Brush the top of the salmon with maple syrup and sprinkle with salt and pepper. Bake at 350 degrees for about 10 minutes. Place under broiler for another 2 minutes until just lightly browned. 

Meanwhile, mix greens with dressing and divide between four plates. Make a mound of red peppers and mushrooms on each plate. Place a portion of salmon on each mound of greens, and pour pan juices over. Serve immediately.

Basic Salad Dressing

Ingredients
1 teaspoon Dijon-type mustard, smooth or grainy
2 ½ tablespoons raw wine vinegar
½ cup extra virgin olive oil
1 tablespoon flaxseed oil

Directions
Place the mustard into a small bowl. Add vinegar and mix. Add olive oil in a thin stream, stirring continually with a fork, until the oil is well-mixed. Add flaxseed oil and use immediately.

Source: Sally Fallon, author of Nourishing Traditions

 

Cilantro-Lime Marinated Fish Tacos (Serves 4)

Ingredients
1 pound halibut filets
4 limes, juiced
2 tablespoons extra virgin olive oil
1/8 teaspoon sea salt
1/8 teaspoon fresh ground black pepper
Sprouted corn tortillas
Black Bean and Corn Salsa (see recipe)

Directions
Cut the fish into 1” cubes and place in plastic baggie. In a small bowl combine the lime juice, olive oil, salt and pepper and whisk together. Pour marinade into baggie containing fish. Seal and let sit in the refrigerator for 1-2 hours.

Heat 1 tablespoon of olive oil in a 10-inch, non-stick skillet over medium-high heat. Add fish (including marinade) to the pan and cook for 6-8 minutes until just cooked through. In a medium-sized bowl, gently mix the cooked fish and the black bean & corn salsa, being careful not to break up the fish.

Serve with warmed, sprouted corn tortillas.

 

Black Bean and Corn Salsa

Ingredients
1 cup black beans, cooked
1 cup corn
¼ cup red onion, diced
3 tablespoons cilantro, chopped
1 tablespoon extra virgin olive oil
1 teaspoon lime juice
sea salt and pepper to taste

Directions
In a small bowl, combine black beans, corn, onions and cilantro. Mix together olive oil and lime juice, drizzle over salsa and toss to combine. Season with salt and pepper.

 

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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