Summertime and the living is easy — and hot

Summertime and the living is easy — and hot

Because the main focus of the nutrient benefit of salmon is its amazing omega-3 content, other unique health benefits are often overlooked, such as its protein and amino acid content.

by Joanne Henning Tedesco — 

Summer is a great time to break out the grill, but sometimes we just do not feel like standing over it in the blistering heat. A Crockpot® dinner or a juice fast are always alternatives that can make cooking easier, but the wonderful summer fruits and vegetables and healthy wild Coho (silver) salmon are delicious too.

Three ounces of wild Coho salmon contain 124 calories — 37 percent fat, 0 percent carbs and 63 percent protein. Although high in cholesterol, it is a good source of phosphorus, an excellent source of protein, niacin, vitamins B6 and B12, and is very high in selenium and niacin.

Because the main focus of the nutrient benefit of salmon is its amazing omega-3 content, other unique health benefits are often overlooked, such as its protein and amino acid content. Several recent studies have found that salmon contains small bioactive protein molecules (known as bioactive peptides) that may provide special support for joint cartilage, insulin effectiveness and control of inflammation in the digestive tract.

It is definitely a time to enjoy the summer fruits and vegetables from the farmers’ markets and roadside stands. Some of the local farmers will not be at the markets because they allow their fields to lie fallow in the hot summer months, but look for them to return in October. However, many markets are still open and selling many delicious fresh fruits and vegetables.

Broccoli Rabe with Ginger, Apricots and Cashews

Ingredients:

• 1 medium-size bunch of broccoli rabe, large stems removed
• 1 tablespoon olive oil
• 1/2 teaspoon red pepper flakes (or to taste)
• 1/2 inch cube ginger, grated or minced
• 1 clove garlic, minced
• 1 tablespoon butter
• Dash of balsamic vinegar
• 1/2 cup apricots, chopped
• 2 cups baby spinach, washed and chopped
• 1/2 cup parsley, washed and chopped
• 1/2 cup roasted cashews, chopped
• Large handful fresh basil, chopped
• Salt and pepper, to taste

Preparation:

Bring a medium-sized pot of salted water to boil. Add the broccoli rabe and cook till done as desired. Drain, rinse in cool water and roughly chop. Warm the olive oil in a large frying pan over medium heat. Add garlic, ginger and red pepper flakes. Cook until garlic starts to brown. Add apricots; stir to cook and coat. Add all the greens and parsley. Cook until the spinach and parsley are a bit wilted. Add butter and balsamic vinegar. Season with salt and pepper, to taste. Turn out onto a platter, stir in the basil and sprinkle the cashews over the top.

One-Minute Berry Ice Cream

Ingredients:

• 1 package mixed frozen berries
• Fresh blueberries
• 3 to 4 tablespoons honey
• 1 tub of yogurt
• Sprigs of fresh mint

Preparation:

Blend honey, yogurt and mint in a food processor. Add frozen berries and blend again. Spoon over fresh berries and serve. Yield: 4 servings.

Stuffed Tomato Appetizer

Ingredients:

• 4 large, firm tomatoes
• 2 hard-boiled eggs, finely diced
• 1 small can tuna, grated
• 1/4 teaspoon pepper
• 1 teaspoon capers
• 1 teaspoon chopped parsley
• 2 tablespoons mayonnaise

Preparation:

Cut tops off tomatoes; remove seeds and liquid. Mix together eggs, tuna, pepper, capers and mayonnaise. Fill tomatoes with mixture, chill and serve. Yield: 4 servings.

Slow-Baked Salmon with Lemon and Thyme

Ingredients:

• 1-1/2 tablespoons extra virgin olive oil, divided
• Four 6- to 8-oz. boneless Coho salmon fillets, skin on
• 1 tablespoon chopped fresh thyme
• Zest of 1 lemon
• Kosher salt and freshly ground black pepper, to taste
• 4 lemon wedges (for serving)

Preparation:

Preheat oven to 275 F. Brush a rimmed baking sheet with 1/2 tablespoon oil. Place salmon fillets, skin side down, on prepared baking sheet. Mix remaining oil, thyme and lemon zest in a small bowl. Spread thyme mixture over salmon fillets, dividing equally. Season salmon with salt and pepper, to taste. Let stand 10 minutes to allow flavors to meld. Bake salmon until just opaque in center, 15 to 18 minutes. Serve with lemon wedges. Yield: 4 servings.

Crostini

Ingredients:

• 1/2 loaf crusty bread, such as ciabatta, sliced very thin
• 2 tablespoons extra virgin olive oil
• Sea salt and freshly ground pepper, to taste
• 2 tablespoons freshly grated Parmesan, optional

Preparation:

Preheat the oven to 375 F. Brush the bread on both sides with olive oil and season lightly with salt and pepper, to taste. Arrange on a baking sheet and bake until crusty and brown, about 10 to 12 minutes. Turn once about halfway through cooking. Dust with Parmesan, if using. Yield: 6 servings.

Sources: bonappetit.com, gourmet.com and Joanne’s recipe box. 

Joanne Henning Tedesco is editor of AzNetNews.

Reprinted from AzNetNews, Volume 33, Number 4, August/September 2014.