Experience Nutrition

Tag: good fats

A New View of Healthy Eating: Broil Wild Sockeye Salmon
By Melanie Albert, Nutrition and food expert, author and speaker. Founder & CEO, Experience Nutrition Group, LLC
A New View of Healthy Eating: Broil Wild Alaskan Sockeye Salmon

Today’s “A New View of Healthy Eating, 55-Card Deck”Broil Wild Sockeye Salmon was influenced by the memory of teaching former NFL player, Arizona Cardinal, John Bronson, to cook wild Alaskan salmon, and shooting a video with him 3 years ago at The Legacy Golf Resort.

“Often people ask me what kind of eater I am: Melanie are you vegan? Are you vegetarian? I respond that I’m a pescatarian, that I primarily eat plant-based vegetarian, with the addition of fish, primarily wild salmon. I love the mild flavor of wild Alaskan salmon and it’s so simple to very quickly prepare salmon by broiling or grilling it with organic extra virgin olive oil and a blend of dried herbs.” Melanie Albert

Wild Alaskan Salmon on the Grill (or Broiled) Recipe
In 2011, as an Official Health & Wellness Partner of the NFL Alumni Association, my organization Experience Nutrition, had the honor to serve this simple Wild Alaskan Salmon Recipe at several Super Bowl XLV weekend events in Dallas. The former NFL players keep coming back for more salmon, so it was obvious that they enjoyed it. The recipe is very easy to prepare. Grill or broil the salmon with a few spices and olive oil to easily create for a restaurant-quality meal in your home.

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Ingredients
- 4 Wild Alaskan Sockeye Salmon filets (4-6 ounces per person), sliced into 1/2” strips
- 1/4 cup organic extra virgin olive oil
- 3 TBSP dried herbs and spices: garlic granules, onion granules, dried dill, lemon peel, fennel, black pepper and sea salt
Simple Steps

1. Defrost salmon filets in refrigerator for a few hours or under cold running water
2. Slice wild salmon into thin strips, about 1/2 inch wide and 1-2 inches long
3. Prepare salmon marinate by mixing olive oil and spices and herbs
4. Marinate salmon with spices and herbs in refrigerator for 20-30 minutes, or even overnight
5. Pre-heat broiler or grill on medium high for 15 minutes before you are ready to cook your salmon
6. Place filets on a flat tray with parchment paper for broiling or directly on grill
7. Cook each side about 3-5 minutes
8. Remove salmon from grill right before salmon is completely cooked, as it will continue to cook when taken off grill
9. Let salmon sit for about 5 minutes
10. Enjoy with a veggie stir-fry, steamed veggies or a raw kale salad, with a whole grain, such as quinoa

Cook your wild salmon and share your photos with us on Facebook: www.Facebook.com/NewViewHealthyEating
January 2, 2016
Experience Nutrition: Organic Chia Seed Pudding

By Melanie Albert, Nutrition & Wellness Expert, Author, Speaker, Founder & CEO Experience Nutrition, Instructor Holistic Nutrition Conscious Eating and Whole Food S.O.U.L. Food at Southwest Institute of Healing Arts.
Chia seeds are the rage today! But some of us remember when they were the green hair that grew on our Chia Pets when we were kids. Who knew that decades later we’d be eating them!

Chia seeds come from a flowering plant in the mint family that’s native to Mexico and Guatemala, and history suggests it was a very important food crop for the Aztecs.

Top 5 Benefits of Chia Seeds
• Good fats. Chia seeds, like hemp seeds and flax seeds are a great ALA omega-3 healthy-fat rich seed, which is important for brain health and reduction of inflammation in the body.
• High in protein. Great source of protein for vegetarians and vegans
• Stabilize blood sugar. Important for diabetics
• Improve heart health. According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol, whil lowering total, bad LDL and triglyceride cholesterol
• Good source of calcium. 18% or the recommended daily intake for calcium.

EXPERIENCE NUTRITION TM Organic Chia Pudding Recipe

EXPERIENCE NUTRITION Organic Chia Seed Pudding

Ingredients
• 1/3 cup chia seeds
• 1 cup soy milk (or coconut water)
• 2 chopped bananas
• 1 tsp vanilla
• 1-2 Medjool dates, if you desire more sweetness
• Berries, nuts and seeds for toppings

Simple Steps
• Mix chia seeds, vanilla and dates into the soy milk or coconut water
• Fold in the bananas
• Refrigerate for at least 4 hours (or overnight)
• Enjoy for breakfast, snack, or dessert with your favorite berries, nuts and seeds

Share your Chia Pudding creations on our Facebook page: www.facebook.com/experience.nutrition.now

May 25, 2015
9 Ways 90 Days Recipe: Organic Collard Greens with Reed Avocados & Lemon Cucumbers

By Melanie Albert, Nutrition & Food Expert, Author and Speaker, Certified Health Coach

Kale is the rage with raw salads, kale chips and smoothies. But, what about collard greens? I’m taking a Professional Plant-based Culinary Certification Course with Rouxbe, where we experimented with different ways to prepare kale. As an option, I decided to use some of the same techniques with collard greens.

On top of that, Reed avocados were available at Whole Foods Market this week, so I decided to try one. About 90% of the avocados are grown in California and about 90% of those are Hass avocados. The Reed avocado variety generally grows later in the season, are larger and rounder than Hass avocados, have a thick skin, and contain more monounsaturated fat and thus are creamier than Hass avocados.

Scroll down for the 9 Ways 90 Days Recipe: Organic Collard Greens with Reed Avocados & Lemon Cucumbers

9 Ways 90 Days Recipe: Organic Collard Greens, Reed Avocados & Lemon Cucumbers

Organic Collard Greens with Reed Avocados & Lemon Cucumbers Recipe
This recipe was inspired by the lemon cucumbers from this week’s farmers market in Ahwatukee Arizona, the Reed avocado and collard greens.

Ingredients
• 3-4 large collard greens leaves, chopped
• 1 Reed avocado
• 1 lemon cucumber
• 4 small heirloom tomatoes
• ½ red pepper
• 3-4 green onions
• 1 TBSP fresh lemon juice
• 1 garlic clove, finely minced
• Fresh lemon basil, to taste
• Fresh lemon thyme, to taste
• Sea salt

Simple Steps
• Chop all the vegetables
• Squeeze the avocado into a bowl
• Add collard greens, lemon juice and sea salt to the avocado
• Massage the collard greens for about 3 minutes
• Add the fresh garlic, lemon cucumber, red pepper, green onions and gently toss
• Add the fresh lemon basil and lemon thyme and gently toss
• Enjoy this delicious & refreshing salad

Come on over to our Facebook page, and post your avocado & collard greens creations: www.facebook.com/9Ways90Days

August 19, 2014
Enjoy Food & Life: 9 Ways 90 Days Step-by-step Action Plan for Healthy Eating & Living

9 Ways 90 Days Step-by-step Action Plan for Healthy Eating & Living, by nutrition and food expert, Melanie Albert, featuring former NFL players.
NEW BOOK: January 2014

9 Ways 90 Days Step-by-step action plan for healthy eating & living

9 Ways 90 Days Action Plan is based on the successful program which positively affects the health and nutrition of former NFL players and their families. The book offers nutrition education with a simple step-by-step action plan to integrate good nutrition with a healthy lifestyle into life. The program is designed to help you achieve good nutrition and health to reach your personal goals, including reducing the risk of heart disease and diabetes, weight loss, reducing joint pain, increasing energy and reducing stress.

Our country is sick and people are confused. They are confused about what to eat, how to shop and how to prepare healthy food. The 9 Ways 90 Days Action Plan, created from sound science and a variety of nutrition theories with hands-on interactive learning and cooking experiences, is a solution to these problems. It also includes simple ways to prepare easy meals with recipes, nutritionrecommendations, and the 9 Ways 90 Days Action Plan to incorporate learning into life.

December 20, 2013