Nothing tastes better than gently poached wild salmon full of omega-3 fatty acids—essential to good health. A generous dollop of Avocado Cream gives this dish a host of vital antioxidants necessary for regaining strength and good health. Couple with a nutrient-rich spinach and tomato salad and you have a light dinner that is soothing on the palate and gentle on a recovering appetite.
4 - 4 oz (125 g) boneless, skinless wild salmon fillet portions
Sea salt and freshly ground black pepper
3 Tbsp (45 mL) minced chives, divided
2 cups (500 mL) sugar snap peas, trimmed
4 cups (1 L) baby spinach leaves, washed and spun dry
1 cup (250 mL) halved cherry tomatoes
4 cups (1 L) vegetable broth
2 Tbsp (30 mL) extra-virgin olive oil
1 Tbsp (15 mL) freshly squeezed lime juice
1 Tbsp (15 mL) rinsed and drained capers
Avocado Chive Cream
1 ripe Haas avocado, pitted and peeled
1/4 cup (60 mL) cilantro leaves
1 Tbsp (15 mL) minced chives
1 to 2 Tbsp (15 to 30 mL) fresh squeezed lime juice
1 Tbsp (15 mL) extra-virgin olive oil
Season fish lightly with a little salt and pepper. Sprinkle with 1 Tbsp (15 mL) chives and set aside at room temperature while preparing Avocado Chive Cream.
Place all Avocado Chive Cream ingredients in blender or food processor. Whirl until smooth. Add a little more lime juice or salt if you wish. Cut a piece of parchment paper to fit and press into surface of Avocado Chive Cream. Refrigerate until ready to use.
Blanch sugar snap peas in boiling water for a minute or two. Then drain and plunge into cold water to stop the cooking. Drain and pat dry. Cut into halves and place in large bowl along with spinach and tomatoes. Set aside.
Heat vegetable broth in large, straight-sided sauté pan large enough to hold salmon fillets in a single layer. Gently place salmon in simmering broth and gently poach over medium heat for 5 to 7 minutes or until cooked medium rare.
To serve, spoon 2 Tbsp (30 mL) Avocado Chive Cream onto centre of each of 4 serving plates. Place drained salmon fillet on top.
Drizzle olive oil and lime juice over sugar snap peas, spinach, and tomatoes. Gently toss to coat evenly and place generous serving alongside salmon fillet. Place a smaller dollop of Avocado Cream on salmon fillet and scatter with a few capers. Sprinkle with generous grating of fresh black pepper.
Each serving contains: 450 calories; 34 g protein; 29 g total fat (5 g sat. fat, 0 g trans fat); 16 g total carbohydrates (5 g sugars, 6 g fibre); 230 mg sodium
source: "Cancer Fighting Foods", alive #378, April 2014
You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.
Tender tofu and fresh-tasting mango sauce combine to make a nutritious, Japanese-style dessert with little effort. But don’t worry: your dessert will not taste beany. Silken soft tofu has a rather neutral flavour. The key here is to use blocks of very soft tofu as opposed to firm or extra-firm versions. Silken tofu is undrained and unpressed tofu. It has the highest water content of all types of tofu and is made by coagulating soy milk without curdling it. It’s ultra-soft texture means it can be easily blended with other ingredients and used to boost protein numbers in puddings, cakes, tarts, ice cream, and even smoothies.
Fool is a classic English dessert made, traditionally, by folding a stewed fruit into a creamy, sweet custard. This modern take adds layers of sweet pumpkin flavour and swaps out much of the cream for higher-protein Greek yogurt. The crunchy chocolate topping is a special finishing touch. Beat it It’s the fat in cream that helps trap air bubbles that make it light and fluffy. If it gets too warm, the fat melts and the air escapes. Start with a cold bowl and beaters (or a cold balloon whisk, if you’re whipping by hand). Put your bowl (ideally a stainless one) and beaters in the freezer for 15 minutes before whipping. They’ll chill easily and help keep everything cool during the whipping process.
Blondies are basically “blonde brownies.” There is no cocoa or melted chocolate in the batter of a blondie. Here, the nutritionally lacklustre all-purpose flour is swapped out for puréed beans for a higher dose of protein. The end result is just as tender and chewy without any noticeable bean flavour. A great potluck dessert option, too. If desired, chopped nuts can be used instead of chocolate chips. Squeeze play To easily fit a piece of parchment paper into a baking dish, run it under cold water for a couple of seconds, scrunch it up, and then squeeze out the excess moisture. Now it will effortlessly form into the pan.