Quick And Easy Shrimp And Artichoke Salad With Black Olives, Avocado And Fresh Basil

A Quick and Easy Seafood Salad

I made this salad for the seafood lovers at our annual family summer solstice party. It's quick and easy and the shrimp, marinated artichoke hearts, avocado and olives blend together perfectly. It is tossed in the marinade of the artichoke hearts and mixed together with fresh basil. What can be more simple?

Shrimp - Low in Saturated Fat

Shrimp are a good source of protein while being low in calories and saturated fat. They are also an excellent source of the important trace mineral selenium. Since raw food vegan diets are missing vitamins D and B12 as well as the important EPA and DHA omega 3 fatty acids, shrimp are a good occasional diversion in order to obtain these critical nutrients. They are also a good source of iron, phosphorus, niacin and zinc.

Seafood also is a good source of iodine which the body needs for the production of thyroid hormone. Because the consumption of iodized salt is down, there has been a dramatic decline in iodine consumption over the past few decades. Besides thyroid problems, iodine deficiency can lead to birth defects.

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Shrimp and Artichoke Salad

[serves 6, as a side dish]

1 pound frozen (or fresh) peeled and cleaned raw shrimp

2 cloves garlic

1 tablespoon extra virgin olive oil

several pinches of salt and black or cayenne pepper

One 15 oz can pitted black olives, drained (net weight 6 oz)

One 15 oz jar marinated artichoke hearts

1 medium avocado (ripe but firm), cut into chunks

2 packed tablespoons fresh basil, thinly sliced, plus some for garnish

3 to 4 tablespoons of marinade from the artichoke hearts

Defrost the shrimp according to package instructions. Rinse shrimp and drain well. Remove tails if they are still on the shrimp. In a small fry pan, heat olive oil and sauté garlic for a minute or two. Add shrimp to the pan and top with several pinches of salt and pepper. Cook until pink, stirring frequently. This will only take 3 to 5 minutes. Do not over cook. Remove from heat and let cool a bit.

Drain artichoke hearts saving the marinade. If the artichoke hearts are large, slice them in half. Place sliced artichoke hearts in a bowl, add the drained black olives, shrimp, avocado, fresh basil and 3 to 4 tablespoons of reserved marinade. Gently toss until combined. Adjust seasoning for salt. Top with more fresh basil and freshly ground black pepper and serve.

Per serving: 180 calories, 11.3 g fat, 0.8 g saturated fat, 100 mg cholesterol, 12.7 g protein, 9.3 g protein, 4.2 g fiber and 322 mg omega 3 fatty acid.

Dungeness Crab Stuffed Portobello Mushrooms

Crabs are in Season

Crabs are now in season and can make a very special holiday meal. You can toss chunks of crab on a large Caesar salad and serve with champagne (for a simple but elegant meal), or you can try this crab stuffed Portobello mushroom. Dungeness Crabs are low in mercury and are listed as a "best choice" by the Monterey Bay Aquarium Sustainable Seafood Guide. They are a very good source of protein, vitamin B12, zinc, copper and selenium. They are also a source of DHA and EPA, the most beneficial omega 3 fatty acids. They are somewhat high in cholesterol so eat them in moderation.

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Dungeness Crab Stuffed Portobello Mushrooms

[makes 6 large stuffed Portobello mushrooms]

6 large portobello mushrooms, stems removed

1/4 cup 2% milk, or soymilk

1/2 cup breadcrumbs

1 tablespoon organic butter

1/4 cup minced red onion

1/2 cup minced red bell pepper

1 pound lump dungeness crab meat *

2 tablespoons fresh parsley plus some for topping

1 teaspoon Old Bay seasoning

2 teaspoons baking powder

1 tablespoon Worcestershire sauce

1 organic egg, slightly beaten

6 lemon wedges

* It takes about 3 pounds of crab to get 1 pound of crab meat.

Preheat the oven to 375 degrees.

In a mixing bowl, combine milk and breadcrumbs and set aside. In a small fry pan, heat the butter and saute the onions and bell peppers until tender. Remove from stove and let cool a bit.

With a small spoon, remove the gills of the Portobello mushrooms until they are smooth inside. Place them in an oiled baking dish. Pick through the crab making sure there are no shells. Put the onions, bell peppers, crab meat, parsley, Old Bay seasoning, baking powder, Worcestershire sauce and egg into the bowl with the bread crumbs and milk. Toss gently to combine leaving nice chunks of crab intact. Fill the Portobello mushrooms with the crab mixture. Loosely cover the baking dish with aluminum foil and bake for 35 minutes. Remove from the oven. Top each stuffed Portobello with chopped parsley and serve with a wedge of lemon.

Per stuffed Portobello: 164.3 calories, 3 g fat, 1.3 g saturated fat, 63.7 mg cholesterol, 21.7 g protein, 12.7 g carbohydrates, 2.4 g fiber and 321 mg of omega 3 fatty acid.

Natural Ways to Fight H1N1 or Seasonal Flu - Also, Vegetarian and Non-Vegetarian Recipes to Boost your Immune System

A daily nasal rinse may help prevent proliferation of H1N1 virus.

Fresh ginger root can be used to make tea. Drink lots of fluids.

Herbs that can help boost your immune system.

"Oven fried" oysters contain high quantities of zinc without the fat.

Your Body is Designed to Heal Itself

The CDC has already told you to wash your hands, cough in your sleeve, not to touch your nose, eyes or mouth and to get vaccinated. In addition to these, there are many other things you can do to strengthen your body’s natural defenses. Your body is designed to heal itself but it can only do so with your help. Below I will discuss stress, rest, salt water rinsing, the importance of taking in adequate liquids, vitamins, minerals, herbs and probiotics. I'll share a simple recipe for chicken soup, lemon ginger tea with honey and echinacea and a recipe that boosts your zinc levels.

Stress

Have you ever come down with a cold a few days after a big fight with your spouse or right before a final exam or a make-or-break meeting with a key customer? Stress can lead to a weakened immune system and make you more susceptible to catching a cold or the flu. It may also intensify your cold and flu symptoms. It’s pretty difficult to avoid the stresses in life but how you react to them is under your control and can make all the difference in the world. A lot of stress is self induced so cut yourself some slack this flu season. Try meditating, exercising, thinking positive thoughts, stretching or visualizing yourself on a beach in Hawaii (that’s my favorite).

Rest

Getting enough rest is key to both preventing and fighting the flu. A study published in the Journal of the American Medical Association in 2002 showed that healthy young adults who had only 4 to 6 hours sleep per night got less than half the benefit of a flu vaccine than those who were well rested. This is very important in our current situation where H1N1 is targeting healthy young adults who may think they are protected once they are vaccinated. Bottom line is, get more sleep. If you already have the flu, stay in bed and get as much rest as possible. Going to work or shopping only worsens your symptoms, delays recovery and exposes others to the flu.

Rinse Away the Germs

One of the simplest and most effective things you can do is gargle and rinse your sinuses with warm salt water. This can effectively prevent the proliferation of the flu virus. Gargling a few times a day is simple enough but many of you may be put off by sinus irrigation. Neti pots have been used for centuries and originated in Ayurvedic medical traditions. They look like little tea pots and I must admit I’ve never been excited about using these to pour warm salt water in my nose. But last year I found a very simple device, a well designed plastic bottle that does the same thing. It even comes with pre-measured salt packets. It’s called the NeilMed Sinus Rinse kit, invented by Dr. Mehta. It’s easy to use and it's great for allergies too.

Drink Lots of Fluids

It's important to stay hydrated when you have the flu, especially if you are vomiting or have diarrhea. Juice, herbal tea and broth are best. I avoid caffeinated beverages since they are dehydrating and will stimulate you when you should be at rest. One exception is green tea which contains the immune boosting chemical EGCG. Avoid drinking milk or giving it to your child since dairy is very mucus forming. Avoid alcohol as it is dehydrating and can weaken the immune system.

My favorite tea, especially when I’m congested or have an upset stomach, is fresh ginger tea.

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Fresh Lemon Ginger Tea with Honey and Echinacea* [makes 4 cups]

2 to 3 inches of fresh ginger, unpeeled, cut in slices

1 heaping tablespoon of dried Echinacea (optional)

4 cups filtered water

2 to 4 tablespoons raw honey

Juice of one lemon

Steep ginger and Echinacea in boiling water for 15 minutes. Add raw honey and the lemon juice. Strain and serve. For an easier version of this, prepare a cup of organic ginger tea (My favorite is from Traditional Medicinals). Add a tablespoon of honey, a wedge of fresh lemon and Echinacea tincture (according to manufacturers directions).

* Ginger is a “warming” herb, controls nausea, and reduces phlegm in the upper respiratory tract. Echinacea is an herb used to build the immune system and reduce the duration of colds and flus. Honey is known to have antibacterial, antiviral and antifungal properties and can help relieve a sore throat. (Children under 1 year of age should avoid honey as it may contain bacterial spores that can cause infant botulism). Lemon juice provides vitamin C, an important antioxidant.

Chicken Soup May Have Medicinal Benefits

Chicken soup, also known as Jewish penicillin, has long been known to treat the common cold. This may be more than folklore. A study conducted at the University of Nebraska Medical Center showed that Chicken soup actually mitigates upper respiratory tract infections by stopping the migration of white cells into the bronchial tubes. See “Chicken Soup Research” . Here’s a very easy chicken soup recipe.

If you eat chicken, please make sure it is truly free range from a local farmer. Industrial farming has led to unthinkable mistreatment of chickens.

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Easy Chicken Soup [makes 6 servings]

4 free range chicken thighs with bone in, skinned

10 cups filtered water or broth

2 inches fresh un-peeled ginger, sliced (or 2 ginger tea bags)

2 large onions, chopped

4 large celery stalks with tops, chopped

1 teaspoon fresh thyme or 1/2 teaspoon dried

1 bay leaf

3 cloves garlic, minced (1 heaping tablespoon)

6 large carrots, sliced

8 oz pre-washed, organic baby spinach

1 cup fresh parsley, chopped

salt and pepper to taste

1 package home made noodles

Place chicken in water and bring to a boil. Chop garlic and set aside for at least 15 minutes before using to get maximum benefits. Add ginger, onion, celery, thyme and bay leaf. Simmer 45 minutes partially covered. Add the garlic and carrots and simmer an additional 45 minutes, partially covered. Remove bay leaf, pieces of ginger or ginger tea bags. Remove the chicken, take the chicken off the bone, cut in small pieces and return to pot. Add fresh spinach and cook several minutes until it wilts. Turn off the heat and add fresh parsley, and salt and pepper to taste. Serve as is or over cooked noodles. If you can find home made noodles, they can cook right in the same pot with the soup in only a few minutes making this a one-pot meal. Throw them in at the same time as the spinach. If you are going to freeze the soup, do not add the pasta as it will get soggy. If you use dry noodles, cook them separately according to manufacturers directions.

Herbs, Mushrooms and Garlic **

My favorite herbs for building up my immune system before or during the flu are Echinacea and Astragalus. You will often see them together in one capsule. I also use Elderberry syrup to boost my immune system, help with coughs and to fight the flu and colds.

Mushrooms are also known to have many therapeutic effects (See the therapeutic effect mushroom chart). Cortyceps, Reishi, Maitake and Shiitake boost the immune system and have anti-bacterial and anti-viral properties. Cortyceps, Reishi and Maitake also provide lung and respiratory support. Some of my recipes that feature this longevity food are: Barley and Mushrooms and Raw Marinated Mushrooms.

Garlic is also a power food, rich in allicin, a sulfur-containing compound that gives garlic much of its anti-inflammatory, antibacterial and antiviral properties. Allicin is not produced until the garlic is crushed or chopped so wait 15 minutes before eating or cooking to get maximum benefits. Get some raw garlic in your diet by grating it in your salad dressing (see Home Made Balsamic Vinaigrette and Bread Dipping Sauce) or in one of my Pesto Recipes.

**Please note, any herbs noted here to boost the immune system are not recommended if your are taking immunosuppressants used to treat cancer or suppress the immune system following an organ transplant).

Important Vitamins/Minerals for Fighting the Flu – Vitamin A, C, D, E, Selenium and Zinc

Vitamin A

Vitamin A, also known as beta-carotene or retinol, is important for a proper functioning immune system. It helps protect tissues during infections and accelerates recovery time. You can get your daily requirement from one full teaspoon of cod liver oil, about ¼ cup of raw carrots, cooked sweet potatoes or butternut squash or ½ cup of chopped raw kale. Other good sources are liver, pumpkin, turnip and mustard greens, sweet red pepper, dried apricots and cantaloupe. Here are a few recipes that are high in vitamin A: Healthy Mac and Cheese, Carrot, Celery, Apple, Beet, Ginger Cocktail, Spicy Butternut Squash and Red Lentil Soup, and Vegan Pumpkin Soup with Curried Gravenstein Apples.

Vitamin C

An important antioxidant, vitamin C supports a healthy immune system. It’s lost in cooking so it’s important to obtain this vitamin from raw food. You can get your daily requirement from one half a cup of raw red pepper slices, ¾ cup of chopped raw kale, one half of a guava fruit, one medium kiwi, one small papaya, six large strawberries or 1/2 cup of fresh orange juice. So enjoy raw fruit and fruit juices or make a Raw Kale, Corn and Red Bell Pepper Salad.

Vitamin D

Known for its importance in calcium metabolism and bone health, vitamin D deficiency has been linked to a host of other conditions. Recent studies are suggesting that vitamin D is important to the immune system and a deficiency of this vitamin may lead to being more susceptible to colds and flu. The current RDA of 400 to 600 IU but many health care professionals are now recommending 1,000 IU per day or more.

Other than mushrooms, there are no plant sources of this vitamin. (Exciting news on that front shows that mushrooms exposed to ultraviolet B light for 5 minutes may have as much as 3,500 IU of vitamin D! Keep an eye out for mushroom products with high vitamin D content).

You can get 1,000 IU of vitamin D from 2 heaping teaspoons of cod liver oil, a cup of pickled herring, 6 ounces of canned pink salmon, 2 dozen raw Eastern wild oysters. It is also found in fortified orange juice and dairy and non-dairy milk products.

Although vitamin D is manufactured by the body when exposed to direct sunlight, nearly three quarters of U.S. teens and adults are deficient according to findings in the Archives of Internal Medicine. Deficiency is much higher among people of color. This is one of those vitamins where eating food may not be enough and supplements should be considered. When shopping for supplements, remember that D2 is the vegan form of vitamin D and D3 is derived from sheep’s wool.

Vitamin E

Vitamin E is a powerful antioxidant known to protect cell membranes. Studies have suggested it can help fight the flu by boosting the immune system. You can get your daily requirement with 1 cup of Kellogg’s All-Bran Complete wheat flakes or other fortified cereals, 3 tablespoons of vitamin and mineral fortified peanut butter, 5 tablespoons almond butter, 3 tablespoons of sunflower oil, 1 1/3 cups dried sunflower seeds or 1 tablespoon of wheat germ oil. A recipe high in vitamin E is Faux Tuna Fish Salad Stuffed Heirloom Tomato (a raw vegan recipe made with vitamin E rich sunflower seeds and almonds).

Selenium

A major antioxidant, this vitamin protects cell membranes and its bioavailability is enhanced by vitamin E. One study showed that viruses in bodies deficient in selenium could mutate into more damaging forms. But look no further than the Brazil nut to get what you need. One single kernel provides more than 100% of your daily requirements! Get both vitamin E and selenium (and more) in this Blueberry Smoothie recipe. Substitute 1 cup of strawberries for any of the fruits to provide additional vitamin C.

Zinc

This important vitamin supports growth, immunity, detoxification, wound healing and other key body functions. Zinc has long been associated with colds and flus as it helps the body fight viruses and bacteria. It is commonly found in throat lozenges and cold medications. The best source of this vitamin is oysters. A half dozen medium cooked oysters provides 76 mg of zinc or 5 times your daily requirement. If oyster shooters aren’t the first thing you crave when you are sick with the flu, adequate zinc is readily found in a serving of fortified cereals like Kellogg’s All-bran complete wheat flakes or General Mills Multi-grain Cheerios. Or, get some zinc throat lozenges. Here’s a simple oyster recipe just in case you want to get your zinc fix the natural way.

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Oven Fried Oyster [serves 1 or 2]

1 jar fresh oysters (cut in half if they are too big)

1 egg, lightly beaten

1/3 cup seasoned bread crumbs (more or less)

salt, pepper and garlic powder to taste

Preheat oven to 400 degrees. Clean oysters well. Dip in egg and then in seasoned bread crumbs. Place on a cookie sheet lightly greased with olive oil. Sprinkle with salt, black pepper and garlic powder, to taste, and spray with olive oil Pam. Cook for 20 minutes or until golden brown. Serve with a wedge of lemon or a cocktail sauce made of organic ketchup and horseradish.

Probiotics

Probiotics are the friendly bacteria found in your body’s digestive system. Studies have shown that a healthy gut can help you fight colds, recover quicker and require less antibiotic use. Probiotics are found in yogurt, kiefer, raw saukraut, kombucha (a fermented tea), Rejuvelac (a fermented beverage popular in the raw food community), and in supplements. Try Cantaloupe soup with Goat Kefir for a chilled soup rich in probiotics, vitamin A and vitamin C.

One Last Thing

This may be the hardest thing for some of you to do, but if you have a cold or flu, avoid smoking as this may delay recovery and cause additional respiratory issues. In fact, this might be a good opportunity to quit permanently. CONGRATULATIONS to my cousins Lorraine and Paula who decided to kick the habit this month!

Shrimp and Mango Stir Fry with Garden Green Beans and Red Peppers

It's Harvest Time for Green Beans and Red Peppers

My second crop of green beans are coming in and the bell peppers are turning red. It's time for a stir fry! I have a non-stick electric wok which makes it quick and easy to prepare a low calorie dinner with my garden veggies and some fresh shrimp. Stir fries can be served on top of brown rice.

Shrimp

Although shrimp are high in cholesterol (166 mg in a 3 oz serving), they are very low in saturated fat. A three ounce serving has only 84 calories and less than a gram of fat. Although many avoid shrimp because they fear a negative impact on their blood cholesterol levels, research investigating blood cholesterol levels and shrimp consumption does not justify this. Shrimp are a good source of niacin (2.2mg per 3 oz serving), iron (2.6 mg), phosphorus (116 mg) and zinc (1.3mg). They are a very good source of protein (17.8 g per 3 oz serving), vitamin B12 (1.3 mg), vitamin D (121.8 IU) and selenium (33.7 mcg). They are very low in mercury and contain 295 mg of omega 3 fatty acid, 268 mg of which are the beneficial EPA and DHA.

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Shrimp and Mango Stir Fry [serves 4]

For the shrimp

1 lb medium shrimp in shells, cleaned and deveined

1 large clove garlic, minced

1 teaspoon olive oil

2 teaspoons soy sauce

dash cayenne

For the stir fry

1 tablespoon olive oil

1 large clove garlic, minced

1 tablespoon fresh ginger, grated

1 small onion, thinly sliced

24 young, tender green beans*

1 large red bell pepper, cut in thin strips

4 cups green cabbage, thinly sliced

2 tablespoons Nama Shoyu soy sauce

1 1/2 cups mango, diced

Black pepper to taste

Serve on brown rice

2 cups cooked brown rice

* If the green beans are not young and tender, steam for 5 minutes before adding to stir fry.

Prepare brown rice according to directions. This will take around an hour in a sauce pan and almost 2 hours in some rice cookers so start this well in advance of making the stir fry.

Place the cleaned shrimp in a small bowl with 1 clove of minced garlic, 1 teaspoon of olive oil, 2 teaspoons of soy sauce and cayenne pepper to taste. Set aside and marinate briefly while you are preparing the vegetables and the mango. About 15 minutes before the rice is cooked, heat the wok and stir fry the shrimp and their marinade until they begin to turn pink, around 2 minutes. Remove shrimp from the wok and set aside. Heat the rest of the olive oil in the wok and briefly stir fry the onions, garlic and ginger (about 30 seconds or until fragrant). Add the green beans, bell pepper,cabbage and the soy sauce and cook for about 8 to 10 minutes until the veggies are crisp tender, stirring often. Add the mango and cook until heated. Return shrimp to the wok to heat, mixing thoroughly. Season with black pepper to taste and serve over brown rice.

Per serving (without rice): 224.8 calories, 5.8 g fat, .8 g saturated fat, 166 mg cholesterol, 21.2 g protein, 23.2 g carbohydrates, 5.3 g fiber, 376 mg omega 3 and 516 mg omega 6 fatty acids.

Per serving (with 1/2 cup cooked brown rice): 332.8 calories, 6.8 g fat, .8 g saturated fat, 166 mg cholesterol, 23.7 g protein, 45.7 g carbohydrates, 7.3 g fiber, 390 mg omega 3 and 818 mg omega 6 fatty acids.

Baked Honey Mustard Coho Salmon - Easy to Prepare and Full of DHA, EPA, B12, Selenium and More

Salmon Provides Vital Nutrients to your Diet

Coho's are in season and I’ve seen some pretty amazing deals lately. I usually buy a few pounds, slice the fillets in thin, 4 to 6 oz pieces and freeze some for later. Although summer is the ideal time for eating mostly raw fruits and vegetables, fish meals provide very important nutrients. In particular, EPA and DHA omega 3 fatty acids, vitamin B12, niacin, vitamin B6, selenium and phosphorus. Salmon is low in mercury so it can be enjoyed regularly.

EPA and DHA are the omega 3 fatty acids most beneficial to your health and are vital for brain development and maintaining healthy arteries. You cannot get EPA and DHA from plants. The body can convert ALA omega 3 into EPA and DHA but not everyone’s body does this efficiently. One half of the fat in the human brain is DHA. This nutrient is especially important for pregnant women for proper fetal development.

You also cannot get vitamin B12 from plants. So vegans MUST supplement with this vitamin or they may eventually suffer from megaloblastic anemia, nerve demyelinization and other nervous system problems like confusion and depression. This is a good reason for raw foodists to enjoy an occasional piece of salmon.

Six ounces of Coho salmon cooked with dry heat provides:

236 calories

8 g fat

2 g saturated fat

94 mg cholesterol

0 carbohydrates

0 fiber

40 grams protein

1.9 g omega 3

1.8 g EPA and DHA

0.1 g omega 6

13.6 mg niacin (68% DV)*

1 mg B6 (48% DV)

8.6 mcg B12 (142% DV)

64.6 mcg selenium (92% DV)

548 mg phosphorous (54% DV)

* for adults based on a 2,000 calorie reference diet. Source, Nutritiondata.com

Fast and Easy

With 5 minutes of preparation and less than 15 minutes cooking time, this may be one of the easiest recipes you will ever make. I served this to a dozen people last weekend so feel free to double, triple and quadruple the recipe. The only difference is, it may take an extra minute or so to cook when you have lots of salmon in the pan.

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Baked Honey Mustard Coho Salmon [serves 2]

3/4 pound wild Coho Salmon filet

1 teaspoon extra virgin olive oil

1 1/2 teaspoons Dijon mustard

2 teaspoons local honey

1/2 teaspoon freshly squeezed lemon juice

1/4 teaspoon salt

Freshly ground black pepper to taste

1 teaspoon fresh parsley, chopped -optional

Preheat oven to 400 degrees. Lightly grease a small baking dish with olive oil. Wash off the salmon and pat dry with a paper towel. Cut into 2 equal pieces. Rub the pieces briefly in the oiled pan skin side up to coat the salmon and then turn them skin side down. In a small cup, mix mustard, honey, lemon juice and sea salt until smooth. Spoon the mixture over the top and sides of the salmon. Bake for 12 minutes or until salmon flakes with a fork (do not over cook). Top with black pepper to taste and garnish with chopped parsley. Serve immediately.

Baked Atlantic Salmon with Roasted Onions and Cherry Tomatoes on Wilted Spinach

One Serving Provides Over 2 g of DHA and EPA

On Friday I posted an article on the best fish and vegetarian sources of the omega 3 fatty acids, ALA, DHA and EPA. Since salmon was an excellent source of EPA and DHA, the omega fatty acids most beneficial to your health, I thought I'd start the week by sharing a healthy and delicious salmon recipe.

Besides being rich in omega 3, this dish is high in protein. Salmon also provides a significant amount of niacin, vitamins B6 and B12 and selenium. Being very low in mercury, salmon can be enjoyed often. The spinach in this recipe is also a nutrient powerhouse being a very good source of vitamins A, C, E, K, thiamine, riboflavin, B6 and folate as well as the important minerals calcium, iron, magnesium, phosphorus, copper and manganese.

This recipe is best when thick slices of salmon are selected. Wild Atlantic salmon was used in calculating the recipe's nutritional information. You can use farmed Atlantic salmon (it actually contains more DHA and EPA) but be sure the fish are farmed responsibly: not given antibiotics, growth hormones or artificial coloring, not genetically modified, not fed animal bi-products or grown in crowded pens. As I wrote on Friday, Whole Foods has very high standards for their farmed fish. Wild King salmon is also a nice thick and juicy fish to use in this recipe but it's been difficult to find lately. Coho is typically pretty thin and drier than the other types of salmon so I don't recommend using it for this dish.

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Baked Atlantic Salmon with Roasted Onions and Cherry Tomatoes on Wilted Spinach [serves 2]

1 medium onion, thinly sliced (about 1 1/2 cups)

1 cup cherry tomatoes

2 teaspoons extra virgin olive oil

1 packed teaspoon chopped fresh thyme (or 1/2 teaspoon dried)

1/4 teaspoon sea salt plus a pinch for the spinach

2 teaspoons minced fresh garlic

2 teaspoons lemon zest

12 ounces Atlantic salmon cut into two thick fillets

2 tablespoons freshly squeezed lemon juice, divided

10 ounces fresh spinach

2 tablespoons water

Preheat the oven to 400 degrees. Place onion, tomatoes, olive oil, thyme, 1/4 teaspoon of salt, garlic and lemon zest in a shallow roasting pan and mix thoroughly. Rub the salmon fillets in the mixture until coated with oil and seasoning, remove from the pan and set aside (the vegetables will initially roast without the salmon). Spread out the onion mixture in the pan and roast in the oven for 15 minutes. Remove from the oven and place the salmon fillets on top of the roasted vegetables. Put 1 tablespoon of the lemon juice over the fillets. Place the pan back in the oven and cook for another 15 minutes or until the salmon flakes. While the salmon is cooking, place the spinach, water, 1 tablespoon of lemon juice and a pinch of salt in a covered pan and steam for a few minutes until the spinach wilts. Drain well and divide the spinach onto two plates. Cover the spinach with the roasted onions and cherry tomatoes and top each plate with a baked salmon fillet. Serve immediately.

Per serving: 384 calories, 15.5 g fat, 3.0 g saturated fat, 94 mg cholesterol, 40 g protein, 21.6 g carbohydrates, 6.3 g fiber, 3.5 g omega 3, 2.4 g DHA and EPA, and 0.8 g omega 6.

Blueberry, Pear and Baby Spinach Smoothie—Bursting with Health Benefits

Layers of spinach, pear and blueberries in a Vita Mix blender.


By now you know I’m rather partial to starting my mornings with a raw smoothie, especially one that contains blueberries. Today, I’m going to share another smoothie recipe that combines the antioxidant benefits of blueberries with the many health benefits of raw spinach, pears, brazil nuts, and flaxseed oil. It’s important that blueberries only be used in DAIRY FREE smoothies. It has been demonstrated that blueberries may lose their antioxidant power if eaten with milk as their have an affinity for milk protein.

Blueberries are not only a very good source of vitamin C, K and manganese, but they are on top of the antioxidant scale. Tufts University rated 60 fruits and vegetables for their antioxidant content and, you guessed it, blueberries were rated numero uno in their ability to destroy free radicals! The plant chemicals in this wonder fruit can protect against heart disease, glaucoma, cataracts, ulcers, dementia and cancer. And, they are low in calories. I just planted 3 blueberry bushes but in the meantime, I have found frozen organic blueberries for a pretty decent price. I like the frozen ones since they are usually cheaper, they are still considered “raw” and they make the smoothies thick without using ice.

I found some beautiful pears the other day which always are great in fruit smoothies. Pears are high in fiber with only one large fruit providing 7 grams! Pears also give smoothies a very creamy consistency.

Spinach may sound a bit weird for a smoothie but I love using greens in my morning concoctions (you may remember me putting Kale in my “Good Morning Kale” smoothie posted January 23, 2009). But with a high speed blender and all of this wonderful fruit, you won’t even know it’s in there and you will have the amazing benefits of this vegetable. Besides its phytochemical content said to prevent eye disease, spinach is a very good source of vitamin A, C, E, K, thiamin, riboflavin, B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. There is some debate over the usability of calcium and iron due to its oxalic acid content, but according to Dr. Norman Walker (a pioneer in the field of raw juicing), the oxalic acid in our RAW vegetables does not have this effect. Since he lived to 99 years old, I think he’s a pretty reliable source.

I add some flaxseed oil to this recipe since it’s a great source of alpha-linolenic acid (ALA), needed by EVERY cell in the body. The body can convert ALA into all the omega 3 fatty acids it needs, including EPA and DHA. Most people get EPA and DHA from fish or fish oil. However, vegans depend heavily on getting enough of this through eating flaxseeds, chia seeds, walnuts and hemp. You may also supplement with a vegetarian source of DHA and EPA derived from algae. This becomes more important as we age since the body becomes more inefficient in the conversion of ALA to DHA and EPA. Make sure the flaxseed oil is “cold pressed” as heat destroys this delicate essential fatty acid. It must always be refrigerated. Also, check for the “when pressed” and “best if used by” dates to ensure optimum freshness.

As always, I throw in a few brazil nuts for their high selenium content, a powerful antioxidant.

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Raw Vegan Blueberry, Pear and Spinach Smoothie [serves 2]
1 1/2 cups frozen, organic blueberries
1 large organic pear
2 packed cups baby organic spinach
2 brazil nuts
1/2 tablespoon cold pressed flaxseed oil
4 drops liquid stevia for added sweetness
1 1/2 cups cold, filtered water

Place all ingredients in a Vita Mix or other high speed blender. I usually put the frozen fruit on top so it doesn’t freeze up the blender. Process until smooth and serve immediately.

Per serving: 241.5 calories, 6.5 g fat, 1.3 g saturated fat, 0 g cholesterol, 3.8 g protein, 46.3 g carbohydrates, 9.5 g fiber, 1.9 g omega 3 and 1.7 g omega 6 fatty acids.

Blueberry Smoothie—A Healthy Morning Ritual

Day 3 of our “One Month Raw Food Cleanse”
For several years, my husband and I started almost every morning with some sort of smoothie. After we got our Vita Mix and found that this blender could grind up a 2 by 4, we had fun developing “the ultimate” concoctions. Often in a hurry to get to work, we’d throw these drinks in tall containers and sip them throughout the morning. While people at work were drinking their Starbucks lattes, we’d be sitting in meetings in our respective companies, sipping these purple or green mixtures, much to the dismay of our co-workers. “What is that thing”, was the usual question I’d get—especially when I brought in a heavy green drink.

Since I bought an enormous bag of organic blueberries this week, I’ve been making blueberry smoothies so I’ll share this recipe today. I know it’s still cold and you probably may want something warmer in the morning, but this is a wonderful, healthy drink either for breakfast or for a late day snack.

I typically start out with raw nut milk. If you are not completely raw, you can use soymilk or rice milk. When I use nut milk, I like to balance out the omega 6 fatty acids from the nuts with a little flaxseed oil. I also throw in a few brazil nuts to get my daily selenium requirement as selenium is a potent and important antioxidant. A green powder is also a healthy addition. My favorite one right now is Health Force Nutritional’s Vitamineral Green. (By the way, I don’t get paid to mention different brands on my blog, I‘m just sharing good products that I have discovered.) I use this product because it not only has healthy green foods like wheat and barley grass, but it also has spirulina, chlorella, sea vegetables, a full spectrum of digestive enzymes, non-synthetic vitamins and minerals from natural food sources, probiotics and other good stuff. I list 1 teaspoon per serving in the recipe but as your body gets used to it, you can increase it to a tablespoon if you wish. Don’t start out with too much too soon as it can be quite “cleansing”. It’s available online at Health Force Nutritional’s website. I also found it on Amazon.

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Blueberry Smoothie [2 servings]
4 Brazil nuts
12 almonds
2 cups cold filtered water
6 drops liquid stevia (or 2 soaked dates)
1 cup frozen organic blueberries
1 large banana
1 medium apple
1/2 tablespoon cold pressed flaxseed oil
2 teaspoons Vitamineral green powder (or your favorite green powder)

If you have a Vita Mix or other high powered, high speed blender, you can put everything in at once, blend well and serve. If you don’t have one, start out by putting the nuts, stevia (or soaked dates) and water into a blender. Blend well, put the resulting liquid through a strainer, and strain out the nut solids. Return the strained liquid into the blender with the rest of the ingredients, blend well and serve.

Per serving: 295 calories, 10 g fat, 1.5 g saturated fat, zero g cholesterol, 4 g protein, 51.5 g carbohydrates, 8.8 g fiber, 1.9 g omega 3 and 2.5 g omega 6. This recipe provides a 1.3 to 1 ratio of omega 6 to omega 3. It also provides 96 mcg of selenium.

Menu for Day 3
A blueberry smoothie for breakfast, lunch is vegan coleslaw with creamy cashew dressing (see April 16, 2009) with raw veggie-seed crackers (see April 23, 2009). I have a dinner meeting tonight at the Berkley faculty club so I’m hoping I can find something raw there but if I don’t, I will not stress. It’s important to do the best you can but when you get into a situation where it’s just going to be impossible. Just eat what’s there and get back on your cleanse the next morning!