15-Minute Salmon with Mustard & Dill Sauce

Prep and Cook Time: 15 minutes
Serves 4

Ingredients:

•1½ lbs salmon filet cut into 4 pieces, skin and bones removed
•1 TBS fresh lemon juice

Dill Sauce
•2 medium garlic cloves, pressed
•1 TBS Dijon mustard
•2 TBS fresh lemon juice
•¼ cup chicken broth
•1 tsp honey
•1 tsp chopped fresh dill
•salt and white pepper to taste

Directions:

1.Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
2.Press garlic and let it sit for at least 5 minutes to bring out its health-promoting properties.
3.Prepare the rest of the ingredients for the sauce.
4.Rub salmon with 1 TBS fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
5.Using a hot pad, pull pan away from heat and place salmon on hot pan. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in about 7 minutes (7 minutes per inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
6.Add garlic to a stainless steel skillet and stir for half a minute. Add mustard, and whisk in 2 TBS lemon juice, broth, honey, salt and pepper. Cook on high heat for a minute to reduce slightly and add dill. Pour over salmon and serve.

Citrus Sunrise

Prep and Cook Time: 5 minutes
Ingredients:
•Juice of 2 grapefruit
•Juice of 4 oranges
•1 cup fresh or frozen strawberries
•2 tsp honey
•Sections from 1 grapefruit
•1/2 cup sliced strawberries

Directions:
1.Place grapefruit juice, orange juice, 1 cup strawberries and honey in blender and blend until smooth.
2.Strain into 2 chilled glasses.
3.Top with grapefruit sections and sliced strawberries. Serves 2

Grapefruit and oranges are an excellent source of immune system supporting vitamin C. Over 20 scientific studies have suggested that vitamin C is a cold-fighter. Vitamin C also prevents free radical damage that triggers the inflammatory cascade, and is therefore also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis. As free radicals can oxidize cholesterol and lead to plaques that may rupture causing heart attacks or stroke, vitamin C is beneficial to promoting cardiovascular health. Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.

Collard Greens & Caramelized Onions

1 tablespoon olive oil
Salt&Pepper to taste
¾ lbs. collard greens [6-7 cups chopped]
3 onions, thinly sliced
3 garlic cloves, minced

Place an ample pot, with a lid, with 2-3 cups water to a boil.

Wash collards, remove stalks, stack 5-6 leaves, and slice into ¼ inch strips.

In large skillet over medium heat, add oil, onions, sauté for 15-20 until golden, add garlic, sauté for 2 min. Set aside.

To boiling water add collards, cover and cook 8-10 minutes, stirring occasionally until collards are tender but still bright. Drain in colander, set aside.

Return skillet with onion and garlic to medium heat, add collards, season with salt and pepper to taste, mix well, cook for addition 2-3 minutes to heat well. Enjoy!

Nutritional FYI and tips….

Dark leafy green vegetables supply minerals such as calcium and iron, along with vitamins, folic acid and fiber. Their combination of vitamins A, C and E make them antioxidant cancer fighters in the body.

Collard greens outrank broccoli, spinach, and mustard greens in nutritional value. A cruciferous, cancer fighting vegetable along with kale and broccoli, collards greens are low in calories, high in fiber, and rich in beta-carotene, vitamin C, calcium, and B vitamins.

When buying collards look for smooth, green leaves without any yellowing or insect holes; avoid wilted greens.

Store unwashed collards in a clear, plastic bag, not tightly sealed, in crisper section of the refrigerator would be ideal. Collards are best used with 2 to 3 days of purchase.

Maripili Rodriguez, NSCA-CPT, CNHC, AADP
Healthy Lifestyle Coach

My Health Journey
Coaching for a Healthy Lifestyle
www.myhealthjourney.org
LaDuchessa@myhealthjourney.org