What's Healthy Today

     Years ago healthy meant 'eat this' and 'don't eat that'. Reduced calorie foods were the rage and real butter was a no-no.  Today, we have greater access and awareness of fresh ingredients and inspiration surrounds us everywhere we shop.  We've insisted on fresher, less processed foods. When we go to the market, our shopping lists have changed.  The next time you go to your local supermarket, take a look how the product offering has changed because our ingredients have also changed.  Higher quality ingredients have changed the food industry.  Cooking Light termed it as “Fresh Is The New Light”.  Grocery stores now show produce that offers fresh herbs, and a multitude of greens and yellows.   Health today is about enjoying the food you love and healthy has become common.  Again, the wonderful people at Cooking Light summed it up quite well when describing where we've come from and where we're headed  - “From fat-phobic to plant-forward.  That's a mouthful!!!”

     Gone is depriving ourselves.  Eating well is heavenly and eating healthy is a wonderful celebration about eating almost everything. There are bakers who bake with whole grains and seeds and create some of the tastiest breads we've ever had.  Fresh whole foods keep our meals delicious and satisfying.  Carolyn Williams, PHD, RD tells us plant based foods aren't a trend anymore, they’re mainstream.  Choosing plant-based foods for most consumers isn't about becoming vegan or vegetarian but rather creating meals that are less meat-centric.  

     Vegetables tend to cover half of our plate, providing crunchy, creamy and tooth-some textures. Add main and parsley for a flare of freshness to sugar snaps, peas and asparagus. Remember the 'good for you' fats.  Include olive oil and avocado in your salad also add Omega-3 fats such as salmon, mackerel or sardines.  If you can find them, look for wild salmon varieties like sockeye, Coho or king.

Try these favorites of ours and let us know which ones you love to cook with.

Wild Salmon with Horseradish-Mustard Sauce

  • 2 tbsp. olive oil, divided
  • 4 (6 oz) wild salmon fillets (about 1" thick)
  • 1 tbsp. chopped fresh thyme, divided
  • 3/4 tsp kosher salt, divided
  • 3/4 tsp. black pepper, divided
  • 1/2 cup whole-milk sour cream
  • 1 1/2 tsp. prepared horseradish
  • 1 1/2 tsp. grainy Dijon mustard

1. Brush 1 tablespoon oil over tops of fillets; sprinkle evenly with 1 teaspoon thyme, 1/2 teaspoon salt, and a 1/4 teaspoon of pepper. Heat a large nonstick skillet over medium high.  Add remaining 1 tablespoon olive to pan, swirl to coat.  Add fillets to pan, skin side down; cook 3 minutes or until skin begins to brown.  Turn fillets over; cook 2-3 minutes longer or until desired degree of doneness.

2. Combine sour cream, horseradish, mustard and remaining 2 teaspoons of thyme, remaining 1/4 teaspoon of salt and 1/2 teaspoon of pepper, stirring well. Serve with salmon.

Farro-Kraut Pilaf

Active: 10 min. Total: 10min Serves: 4

Sauerkraut livens up this whole-grain side with crunch, tang and a little bit of fermentation funk.  Use refrigerated, probiotic-rich sauerkraut; shelf-stable versions have been pasteurized, killing any gut friendly bacteria.

  • 2 Tbsp. olive oil
  • ½ cup chopped shallots
  • 2 garlic cloves, minced
  • 1 (8-oz.) pkg. precooked faro (such as Simply Balanced)
  • ¼ tsp. kosher salt
  • ¼ tsp. black pepper
  • ½ cup thinly sliced radishes
  • ½ cup packed refrigerated red sauerkraut

1) Heat oil in a large skillet over medium. Add shallots and garlic; sauté 3 minutes. Add faro, salt, and pepper; cook until lightly toasted, sturring occasionally, about 2 minutes. Remove from heat; let stand 1 minute. Stir in radishes and sauerkraut.

Calories 314; fat 18g (sat 5.3, mono 8.7g, poly 2.8); protein 35g; carb 1g; fiber 0g; sugars 1g (est. added sugars 0g); chol 92mg; iron 1mg; sodium 512mg; calc 101mg

     Coco & Cyd are strong believers that beauty starts from within. When our bodies are healthy, we are more energetic and are able to conquer every day in a more positive way. It’s important to treat our bodies well since they are the powerhouses for everything we do. We challenge you to see the difference healthy eating can make. There are so many recipes to explore and try! 

Thank you so much for joining us today! 

Stop by Thursday for our next blog post

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Recipe and content credit: Cooking Light Magazine, April 2017

Gail KhanComment