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Saturday, January 9, 2010

Happy and Healthy New Year My Friends!

It's resolution time! AGAIN. What really does that mean?
For me I like to think about it as a goal! So...heres my eating goals for life. You know you heard me talk about "it's all about the balance" SO let's get balanced!

Here's my plan

Increase my Intake of Fruits and Vegies : 1 piece of fruit, a salad and a vegetable. Look honestly at your way of eating and add 2-4 servings per day. If that is too much, add 1 serving to what you already eat. Ambitious? You can do it!
For a great snack, buy some dried fruit (but watch for added sugar, sulphites and other preservatives). Apples and whole fruit is what you should go after.

OK More Whole Grains: Tree barkey looking grains in bread and cereals are what I'm looking for. Whole-grain bread products have come a long way from the cardboard '70s version you hated. Now available in mainstream markets are healthy alternatives such as cracked wheat sourdough, whole grain English muffin, and 9-grain breads. Cereal manufacturers have also jumped on the bandwagon, adding whole grains like oats, wheat, bran and barley. Be sure to look for high fiber over 5 grams.

Eat more Fish: Salmon is my favorite.

Eat Much Less Refined Sugars/Sweets: I have turned to dark chocolate.LOVE IT! Considered a superfood, dark chocolate is an antioxidant and low in sugar. The darker the better, and it can be melted for dipping strawberries or dried fruit for a tasty dessert (adding a serving of fruit as well).

No More Soda: Honestly, there isn't anything healthy about soda. No!

So lets eat some Salmon

Valentine’s Day is everyday at my house! It's all about showing a friend or that special someone just how much you love him or her. Start this year by blessing their hearts and their taste buds by giving them the gift of a healthy, delicious dish. And yes, my Salmon Skewers of Love recipe is perfect even for those who have little experience cooking.

Let me share with you some tips and techniques to help you exercise your culinary muscles healthfully and with flair!

Here’s the thing: it’s all about the love. What better way to express that love to your sweetie than to prepare a meal that is not only delicious but also is extremely healthy?

Yep, I said it. The easiest way to stay healthy this year is by staying put in your own kitchen, where you have control over the quality of the ingredients. The salmon in my recipe is high in Omega-3 fatty acids, and the fruits and vegetables pack lots of antioxidants. Now that’s the real food of love!

Part of why I always have loved salmon — the main attraction in this dish — is because preparing it is so simple. But simplicity isn’t all it’s about. This dish is full of flavor, too. The extra virgin olive oil, garlic and lemon give it a clean, fresh taste. And the brightly colored vegetables add texture and flavor that’s delicious with fish! Portobello mushrooms add a steak-like element your sweetie won’t want to miss.

To take advantage of the full health benefits of salmon, you’ll want your fish to be fresh. When choosing salmon, look for these three signs of quality:

1. The freshest salmon filet will be firm to the touch.

2. The flesh will be a nice light red (containing high amounts of health- enhancing Omega-3 oils).

3. The fish won’t smell “fishy.” A light, mild scent is what you should seek. Your fishmonger at the market will be happy to cut your salmon into 1-inch cubes, the perfect size for our recipe. It has been said that the way to

the heart is through the stomach. This is almost always true, so why not try being a chef for your sweetheart this year?

Here’s one last hint: True love would be doing the dishes, too! Are you feeling the love already?

Check out my web site, happydiabetic.com. You’ll find more recipes.

Chef Robert’s Salmon Skewers of Love

2 medium-size fresh salmon filets

2 tablespoon fresh garlic

1⁄4 cup extra virgin olive oil

1 teaspoon fresh basil

2 tablespoon fresh lemon juice

1 red pepper 2 green peppers 1 red onion 1 large Portobello mushroom 4 bamboo skewers

Skin salmon and cut it into 1-inch pieces if your fishmonger hasn’t already done the job for you. Mix garlic, oil, basil and lemon juice in a bowl. Combine with salmon and refrigerate for 2 hours.

Place skewers in cold water for 10 minutes before building them. (This will keep them from burning.) Cut veggies into 1-inch pieces.

Alternate peppers, onions, mushrooms, and salmon on skewers. Place in a hot oven some where around 375- degrees in an oven for 10 to 12 minutes in an oven safe pan. Serves 4.

Nutrition per serving: 226 calories, 26.5 grams fat, 9.31 grams carbohydrates and 40 grams protein.