Experience Nutrition

Category: Cook & Eat Wild Salmon at Home

  • A New View of Healthy Eating: Top Super Bowl Healthy Recipes: Wild Salmon & Avocado Salsa

    A New View of Healthy Eating: Top Super Bowl Healthy Recipes: Wild Salmon & Avocado Salsa

    by Melanie A. Albert, Intuitive Cooking Expert, Author, Speaker, Founder & CEO Experience Nutrition Group, LLC

    As a continuation of yesterday’s post of my top 3 favorite healthy Super Bowl recipes, today’s recipes are wild sockeye salmon on the grill and avocado salsa.

    Wild Alaskan Sockeye Salmon on the Grill

    Wild salmon is a rich source of anti-inflammatory omega-3 fatty acids, a good source of protein, and rich in Vitamin D, which is important for bone health, the immune system, and brain health.

    In 2011, as an Official Health & Wellness Partner of the NFL Association, my organization Experience Nutrition Group, LLC had the honor of serving this simple Wild Alaskan Salmon recipe at several Super Bowl XLV weekend events in Dallas. Former NFL players kept coming back for more salmon, so apparently they enjoyed it. The recipe is very easy to prepare and delicious every time. Grill or broil the wild salmon with a few spices and olive oil to create a restaurant-quality meal quickly in your home.

    Grill or broil wild Alaskan salmon using this simple recipe as a guide. Then, be creative and intuitively prepare the salmon with your favorite dried spices and herbs.

    SIMPLE INGREDIENTS

    • 4 wild Alaskan sockeye salmon fillets (4-6 oz. per person), sliced into ½-inch strips
    • ¼ cup organic extra virgin olive oil
    • 3 tbsp dried herbs and spices

    SIMPLE STEPS

    1. Defrost salmon fillets in a refrigerator for a few hours or under cold running water.
    2. Slice wild salmon into thin strips, about ½ inch wide and 1-2 inches long.
    3. Prepare salmon marinade by mixing olive oil and spices and herbs.
    4. Marinate salmon with spices and herbs in a refrigerator for 20-30 minutes, or overnight.
    5. Pre-heat grill on medium high for 15 minutes before you are ready to cook the salmon. If broiling, preheat broiler for 15 minutes.
    6. Place fillets directly on the grill or on a flat baking sheet with parchment paper for broiling.
    7. Cook each side 3-5 minutes.
    8. Remove salmon from grill right before it has completely cooked, as it will continue to cook when removed from the heat of the grill.
    9. Let salmon rest for 5 minutes.
    10. Enjoy with a veggie stir-fry, steamed vegetables, or a raw kale salad, with a side of whole grains such as quinoa or brown rice.

    Former NFL player, John Bronson, learning the simple way to grill wild Alaskan sockeye salmon.

    Basic Avocado Salsa

    Have fun intuitively creating your own avocado salsa with the veggies available right in your own refrigerator.

    This simple-to-make avocado salsa (or guacamole) is the best. Make it for lunch, as a snack, or for tailgating parties. It’s so easy to prepare and it’s so delicious that you’ll want to eat it a few times a week. With good monounsaturated fats, fresh veggies, and a squeeze of lemon, enjoy your avocado salsa with your favorite crunchy fresh organic raw veggies.

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    Simple Ingredients

    • 4 soft, ripe avocados
    • 2-3 heirloom tomatoes or 6-8 cherry tomatoes
    • 3-5 green onions
    • Handful fresh cilantro or basil
    • 2-3 cloves raw garlic, minced
    • Fresh squeezed lemon juice, to taste
    • Sea salt to taste

    Simple Steps

    • Chop and gently mix all ingredients.
    • Enjoy as a salad or in a wrap.

    These recipes and more are in my new book, A New View of Healthy Eating.

    Purchase today and I’ll personalize and mail a copy to you.

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    Enjoy the Super Bowl!!! And, come over to our Facebook page, www.facebook.com/NewViewHealthyEating,  and share your Super Bowl snacks.

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  • A New View of Healthy Eating: How to Quickly Grill Wild Salmon

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    Many people only eat salmon when eating out at restaurants. Once you learn how to very quickly and easily grill or broil salmon at home, I have a feeling you’ll enjoy it at home more often. Not only is salmon tasty, it’s a “great” healthy fat.  In today’s blog, I’m sharing with you a really quick way to marinade salmon with a few ingredients and the benefits of eating  omega-3 rich foods, like wild salmon.

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    Quick Wild Pacific King Salmon on the Grill

    • Create a simple marinade with fresh lemon juice, dill, and green onions by mixing the ingredients together.
    • Marinade the salmon in your refrigerator for at least 30 minutes.
    • Heat grill to medium high.
    • Grill for about 3 minutes.
    • Flip the salmon and grill for another 3 minutes.
    • Let the salmon rest for a few minutes, as it will continue to cook.
    • Enjoy!

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    Why We Must Eat Omega-3s

    For optimal health, we must eat about 30% good fats every day, every meal. Omega-3 fatty acids are important for many areas of health, including:

    • Reduce inflammation, which is often considered the root cause of many diseases, such as heart disease, many cancers, and Alzheimer’s disease
    • Lower risk of heart disease: lower blood pressure, triglycerides (blood fat), and cholesterol
    • Improve brain health, which positively influences memory
    • Help depression and mental health, and may be beneficial for ADHD, autism, and dementia
    • Reduce joint inflammation and pain
    • Reduce risk of diabetes
    • Benefit bone health
    • Protect eye health
    • Synthesize hormones
    • Reduce risk of cancer

    Omega-3 fatty acids are found in beef, eggs, and poultry, but are most abundant in the fat of cold-water, oily fish. Omega-3 fatty acids are also available in supplement form.

    EPA and DHA Essential Fatty Acids in Cold-Water Fish

    Cold-water fatty fish are a rich source of the two essential omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These nutrients benefit long-term physical and mental health. EPA supports heart health, and DHA supports brain development and function.

    Learn more about culinary techniques and a few additional ways to cook salmon at home, in my book, A New View of Healthy Eating.

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