Have we got a dish for you! This Lemon Basil Salmon will knock your socks off.
If you’ve been along for this wild ride with us for any length of time, you have likely caught on to our passion and penchant for eating healthy without spending a lot of time in the kitchen and infusing as much nutrition as we do flavor into each of our creations.
Lemon Basil Salmon is no different!
This cornerstone recipe is the perfect example of how food can be fuel and medicine. Because of the simple goodness that resides in this simple recipe, I want to take a minute to break it down…
Salmon, a good source of protein and for its healthy omega-3 fats, is a hearty base for any meal – whether a brunch, dinner party or party-of-one rice bowl! It’s a foundational item on our weekly shopping list, in fact. Steelhead trout has also been recommended as a good and sustainable seafood option and a delicious substitute in this recipe. (To find the best seafood in season, use the Monterey Bay Aquarium Seafood app found in Resources below.)
Basil, an MVP herb as far as we’re concerned with its anti-microbial and anti-inflammatory properties on top of combating depression, cancer and disease, adds a savory flavor that blends with a wide range of cuisine, from Italian to Asian, making this dish easy to incorporate into any menu plan.
Lemon, with its tangy delight, is full of vitamin C, and as any Whole30’er knows, provides the acid necessary for good digestion, not to mention a little alkaline boost, as well!
Sea salt is more than just a flavor-enhancer, but actually contains high levels of micronutrients and minerals and only about 70% of the sodium found in normal table salt. PS. Once you go sea salt, you’ll never go back to normal salt due its chemical aftertaste. PPS. Some table salt brands contain sugar as an anti-caking agent, so read your labels.
Last, but not least… Garlic! Anti-cancer, anti-inflammatory, cold-fighting and overall magical for the flourishing of healthy gut bacteria, the garlic rounds out this flavorful dish. Use it minced or as a powder, and increase or decrease to your liking!
Refreshing, savory, light and chockfull of healthful goodness! Perfect for a staying-in date night, a dinner party, or a party for one!
2Salmon Steaks or Filet
1tspSea Salt or Himalayan Salt
1/2tspgarlic powder or minced garlic
Preheat the oven to 350F.
Oil your cooking sheet with the olive oil.
Lay the salmon onto the cookie sheet and sprinkle with seasonings and spices.
Slice your lemon and place one slice onto each serving of salmon.
Cook for 10 minutes or until medium-rare, then broil until lightly browned or desired temperature is reached. (You can also opt to broil the fish as the cooking method; if you do so, set a timer for five-minute increments to avoid overcooking.)
The Monterey Bay Aquarium’s Seafood Watch app (found here)will help you identify best sources of salmon for you and the planet
Dr. Axe has a great write-up on all the goodness of basil found here.
We love hearing how you adapt these recipes to your own liking, share them with friends on the good journey of healthy, and include them in your snacks and soirees! Leave us a comment and share how you do Lemon Basil Salmon or tag us in your social post so we can see it IRL!
As always, raising a fork to your health and happiness!
Check out this new smoothie for a fresh nutritional powerhouse with anti-inflammatory ingredients, internal cleansing agents and yummy flavor. You’ll love this new take on an old fave. As with any recipe, explore and experiment! Make it your own and just have fun with it!
So Fresh & So Clean, Clean In your blender, combine:
– 1 cup berries (fresh or frozen)
– Juice of 1/2 of a lemon
– 2 knobs of ginger (1-2 inches, depending on your preference)
– 5 mint leaves
– A few sprigs of parsley
– 1/2 tsp turmeric
– 1/2 tsp maca powder (can be found here)
– 1 cup spinach
– Handful of wheatgrass (watch out with this one; too much, and the texture goes awry!)
– 2 inches of peeled aloe leaf
– Your protein powder (my fave is this one)
– 1/4 avocado
– 1/2 cucumber
– Approx 1/2 cup of ice
– Approx 1 cup of water
October is Breast Cancer Awareness Month, so let’s talk tatas.
First, a few facts from breastcancer.org:
About 1 in 8 U.S. women (about 12%) will develop invasive breast cancer over the course of her lifetime.
Breast cancer is the second leading cause of death for women; Heart Disease being the first.
In 2014, an estimated 232,670 new cases of invasive breast cancer were expected to be diagnosed in women in the U.S., along with 62,570 new cases of non-invasive (in situ) breast cancer.
Breast cancer incidence rates in the U.S. began decreasing in the year 2000, after increasing for the previous two decades. They dropped by 7% from 2002 to 2003 alone. One theory is that this decrease was partially due to the reduced use of hormone replacement therapy (HRT) by women after the results of a large study called the Women’s Health Initiative were published in 2002. These results suggested a connection between HRT and increased breast cancer risk.
About 85% of breast cancers occur in women who have no family history of breast cancer. These occur due to genetic mutations that happen as a result of the aging process and life in general, rather than inherited mutations.
Cases of Stage 0 Cancer or Precancerous cells, more often than not, are not reported; therefore, the number of women actually affected by the physical and emotional consequences of having a cancer diagnoses are suspected to be understated.
Although this data could be interpreted as daunting and depressing, pay specific attention to the fourth and fifth facts above. Incident rates of Breast Cancer have been decreasing since 2000 and despite breast cancer numbers being, albeit, staggeringly high for women without a family history, the genetic mutations are attributed to – ahem – life in general. What does this mean? It means that your lifestyle has an impact on your health! Not exactly news, but new in the context of managing a disease of this magnitude.
Take a moment to consider the impact if more women were to pay attention to the breast cancer risk factors within their control and take measures to manage them actively and effectively! Think of the decreases in breast cancer incidents, the decreases in the exorbitant feelings of stress and anxiety for the women diagnosed and those who care about them, the hope for girls and women who have not yet been affected but who will have lower likelihoods of diagnoses, and the overall shift in our culture towards healthier living and thus a subsequent decrease in other chronic diseases for both men and women. A seemingly small change has a LARGE IMPACT on the greater well-being of our society.
So how does this impact you? We’ve established that breast cancer is considered PREVENTABLE through lifestyle changes and establishing good healthful habits. Even if your family history includes cancer, you do not have to consider your fate sealed. Think of your genetics like a puppy. If you train the puppy well with good habits, feed it high-quality food with few cheap fillers, take it for walks, let it play with you and with puppy friends, and provide the puppy with a calm, loving environment, positive reinforcement and a sense of boundaries, the puppy is not very likely to bite you or become unruly. However, if you treat the puppy poorly by neglecting him, starving him of attention and of nutritious food, being aggressive, etc., the risk increases. The same is true with your genetics. By taking care of yourself, your mental health, emotional health, physical health and spiritual well-being, the risks decrease.
Here are a few easy habits to consider for your “Practices of Prevention”:
– Perform monthly breast self-exams & visit your gynecologist yearly for annual checkup’s.
Encourage your friends and loved ones to do the same. For tips on performing your own breast exams, click here.
– Abolish “sugar-free” foods, diet drinks and artificial sweeteners from your diet.
Just do it. Consuming the chemicals in these products are like dousing formaldehyde directly onto your brain. Gross. Studies also show your body responds similarly to these substances as it does to real sugar. Are the additional detrimental effects of these compounds really worth it?
– Speaking of sugar… Cut back on sugar.
Get a load of this: Ketchup, spaghetti sauce, breads, milk and other very common staples are laden with hidden sugar. Fat-free diet foods are the worst! Read the labels and buy smart. Sugar is a high contributor to inflammation in the body. Chronic systemic inflammation breeds cellular dysfunction, which leads to various disorders, which, when left untreated, can lead to cancer. Kick it outta your diet! Experiment with various natural sweeteners, like date sugar, stevia, agave, honey, etc.
– Manage your stress.
Like sugar, stress creates an inflammatory response throughout your whole body. Finding ways to manage your stress in a healthy manner, such as through a gratitude practice, meditation, exercise, journaling, hiking, nature walks, time with positive & supportive people, establishing self-care practices and positive self-talk helps relieve any chance of excess inflammation, which reduce your risk for the other chronic diseases, like heart disease or depression.
– Quit Smoking (or do not start).
I think we all know this one. If you’re a smoker, just stop. If you’re not a smoker, don’t even consider it. You’d be surprised, but women in their 20s and 30s are actually notorious for picking up a cig here and there while bar hopping or partying, which brings me to…
– Keep alcoholic drinks to a minimum.
Do not binge drink. If you do want to have a few cocktails, avoid the mixed drinks, like daiquiris, and watch your mixers, like orange juice or margarita mix. Adding these sugary to your alcohol wreak havoc on your blood sugar and pretty much spell hangover. Another helpful hint: drink a glass of water for every round, and for you forgetful types, a friendly reminder to eat before hitting that holiday punchbowl or bottle of wine with your sweetie.
– Know the dirty dozen and clean fifteen lists, and spend your money accordingly.
Pay now, or pay later, as my father says. Isn’t it worth the investment to buy organic apples, berries, cucumbers and lettuces now vs. paying that price premium in the form of healthcare costs later on? For a printable guide, check out this one from the Environmental Working Group.
– Know your meat and dairy.
These days, most meats and dairy products contain hormones, antibiotics and a slew of other sludge that you would never knowingly put into your sweet system. Do your research. Know what you’re putting in your body, and buy organic, cage-free, grass-fed, antibiotic-free animal products. Meatless Mondays or similar efforts are also a fun way to cut back on food costs (animal products are expensive!) and parlay into fun nights experimenting with other cuisines, like Indian, for example that is a primarily plant-based diet. Added Benefit: exotic cuisines are heavy on spices that have added health benefits, like my favorites turmeric & ginger, for instance, which are heavy hitters when it comes to reducing chronic systemic inflammation.
As with all potentially life-altering diseases, simply digesting the beaucoup of information can feel overwhelming, let alone trying to integrate the best practices the health professionals recommend into your lifestyle. Those of us prone to fretting can easily panic when faced with so many statistics, as well as the laundry list of preventable measures touted on websites, news shows, and celebrity blogs. But, like they say, you can’t eat an elephant in one bite, and the best advice is to simply do the best you can as often as you can. Simply being aware of better choices is a step in the right direction. Over time, the changes will easily find their way into your daily routine, and you’ll hardly remember the days when you chose differently.
As always, we’d like to hear your thoughts, so drop us a note below.
Ginger is one of my three favorite natural anti-inflammatories. (The others being garlic and the lesser known turmeric.) It is one of my staples, always in my fridge. Not only does this root add a yummy zing to my favorite green juice and culinary Asian adventures in the kitchen, it is also a must-have in my natural health toolbox, as well.
Most of you Roses probably know that ginger alleviates a lot of tummy troubles, like motion sickness, pregnancy-related nausea and chemo-induced nausea, but did you know the power of this root goes beyond aiding digestive distress?
Ginger contains very potent anti-inflammatory compounds called gingerols, which have been shown in numerous studies to alleviate pain often caused by osteoarthritis or rheumatoid arthritis, as well as improve mobility levels (read more here). This root has been shown to be more effective against staph infections than antibiotics, and ginger also reduces chronic systemic inflammation, which has been studied and found to be an underlying cause of many serious diseases, including cancer.
Looking to be even more impressed, read through the below info graphic from fitlife.tv, do a little internet search for “health benefits of ginger” or check out this article by Heidi Stevenson who compiles a slew of scientific information into a digestible format.
Ginger is potent, even in small doses, so even a gentle increase in your consumption will yield benefits. Not sure how to get more ginger in your life?
A Few Easy Ideas:
– For nausea: Make ginger tea made by steeping one or two 1/2-inch slices (one 1/2-inch slice equals 2/3 of an ounce) of fresh ginger in a cup of hot water
– For joint pain: Add as little as 1/4-inch slice of fresh ginger grated into water or mixed into salad dressing. Here’s my mother’s lovely recipe for “Gla’s Spa Water,” a refreshing, nutritious take on traditional H2O that is quite soothing and delightful no matter what ails you!
– For overall wellbeing: Get creative! Add ginger to your morning smoothie, your green juice, your salad dressing or experiment with entrees and side dishes that include ginger as an ingredient. A little goes a long way with this powerful little guy, so even if you ease your way into a ginger-filled diet, you’ll still reap the benefits.
AS ALWAYS: With any powerful herb or spice, there is the potential for food allergies and/or drug interaction, so be sure to check with your doctor if you are on any prescription medications to avoid the risk of drug interaction, particularly if those prescriptions are to treat diabetes or blood-pressure.
Want to know a little secret? Sometimes, I get a little bored with water. Blasphemous, I know. But, c’est la vie. It’s true.
You can imagine my delight when my mom, “Gla,” discovered a refreshing take on H2O. Calorie free, flavorful and good for your skin, your digestion and your overall well-being, Gla’s Spa Water is a must-have year-round. Although the below recipe calls for a large pitcher, reduce the ingredients by half and make it in your liter-sized Nalgene or other BPA-free water bottle.
Gla’s Spa Water In a large pitcher, combine the following:
– 1 sliced cucumber
– 1-2 sliced lemons
– 1-2 sliced limes
– 1 sliced orange
– A couple of sprigs of mint leaves
– A grated knob of ginger (1-2 inches, peeled)
Chill for 4-6 hours or even overnight for the most robust flavor and nutrient-dense experience. Without discarding the ingredients, you can continue to refill the pitcher with water for a few days, at which point, you’ll want to replace the fruit, veggies and herbs with fresh.
For you rosebuds who like your essential oils: Using top-notch EO’s, combine the above flavors for your a fruit-free version.
Although summer is drawing to a close, I still have a hankering for berries. What better way to get them than in my morning smoothie! Taking our old favorite, Green Goddess Smoothie, I added a little OJ and some frozen organic berries (found in the freezer section; cheaper than fresh, but with the same maximum nutritional punch). Also, because my energy has been dragging a bit lately (credited to a wee back injury), I tossed in a few tabs of Brewer’s Yeast for extra Niacin and B-vitamins.
The result? A fresh, delish, superfood smoothie that is just, dare I say it, berry berry good! 😉
The Berry, Berry Good Smoothie
Serves 1 1 – 1 1/2 scoops of Garden of Life RAW Protein, Vanilla flavored (seen here)
Handful of Spinach or Kale (or both!)
1/4 of an avocado
1/4 cup 100% OJ (squeeze your own, or do like I do and get it from the grocery; if you buy it from the store, read the ingredients. We want only OJ in the list!)
1/4 cup milk (hemp, rice, almond, flax, etc.)
1/2 cup H2O
1/2 cup ice
1/2 tsp maca powder (seen here)
1/4 c. berries
4-5 Brewer’s Yeast tablets, or 1 tsp Brewer’s Yeast powder
For a yummy sorbet and kid-friendly dessert, add a few more ice cubes and blend or freeze until almost solid!
Overeating and indulging are often synonymous with “holiday,” aren’t they? And although we consider the winter holidays the main times of temptations, even the summer, the alleged season of beach bodies and barely-there bikinis, can tempt us with sweet treats, scrumptious side dishes and delicious seasonal cocktails.
Let’s take our most recent holiday extravaganza: July 4th. BBQ’s, potato salads, cold beer and cupcakes, oh my! And when you take your celebration on the road, though, like we did this year with a jaunt to the Holy City of Charleston, SC, the sensational local cuisine (and cocktails) is quite irresistible. It’s inevitable that the lighter-fare summer diet takes a hike! From “adult slushies” to French fries to boiled/fried/steamed shrimp to crab dip…oof. Walks on the beach and around Old Town did little to minimize the physical effects of the decadence, and we certainly felt like we needed to detox by the time we arrived back in the ATL.
Our group of detox’ers wasn’t quite what you’d call “amenable” to the thought of a drastic 180, like the Master Cleanse or other fasting-type cleanse in order to combat our recent eats, so we took a middle-of-the-road approach: clean eating accompanied by this gentle herbal total-body cleanse.
We embarked on a 30-day “adventure cleanse” of eating clean, living right, upping our physical activity, cutting back on sugar and alcohol, and revving up this lifestyle change with proper herbs and supplements to support our bods as they cleaned everything out of our organs and colon. We were very regimented for the first week, and then eased back into our healthy-living for the rest of our month.
Once our bodies adjusted to the herbs and such, we were not really interested in diverting from our plan because the temptations just weren’t appealing, believe it or not! We started feeling so good, it wasn’t worth backsliding.
Here’s a peak into some of the food & drinks we had for breakfast, lunch and dinner.
With these sorts of dishes on the menu, you’d never know we were detoxing, and we hardly did either!
Tell us, how do you bounce back from booze and binges? We’d love to hear, so share your tips and tricks below.
Serves 2-4 (depending on if a side item or main dish)
Ingredients: For the Dressing:
2 tbl Tahini
1/4 c lemon juice
1 tbl water
Optional: 1/2 tbl nutritional yeast, cayenne pepper to taste
For the Salad:
One bag of broccoli slaw (can be found in the produce aisle at the grocery store)
One bag of broccoli florets or one large head of broccoli
Cooking spray or other oil of your choice (olive, coconut, sunflower, etc)
1/2 yellow or white onion
1-2 cloves of garlic
1-2 sprigs of rosemary
1 tsp of fennel seeds
1/8 c. cranberries, raisins or other dried fruits
Optional: walnuts, pine nuts, toasted pumpkin seeds
To Do: Mix up the dressing by whisking the ingredients together or whipping them together with a fork. Put aside.
Sauté the slaw using oil or cooking spray with the onion, garlic, rosemary and fennel. You want the onions to slightly carmelize, and the colors of the slaw to stay vibrant, but be a wee bit softened to make the digestion easier on your digestive “tubes.”
While keeping your eye on the slaw, pop the broccoli florets in the microwave to blanche. I use a veggie steamer and usually cook them for about 2 minutes. You want the broccoli to maintain its green color and crunch, but be cooked just enough to be easy to digest.
*Helpful hint: if you break off a piece of the floret, it should give you a little bit of resistance. Too much resistance, it’s overcooked; too little, it’s too raw.
Once the veggies are cooked, place into a big bowl and toss with the dressing and the cranberries or other dried fruits. For you nut-friendly folks, feel free to toss in some walnuts or pine nuts for some extra yum! Vegans & Vegetarians, mix some nutritional yeast in to the the dressing to give it a little nuttier or cheesier flavor or throw on some tempeh crumbles for a fun twist! Mmmm!
Looking for a fun, easy and satisfying snack or dessert for a Sprout in your house? Here’s a KID-FRIENDLY RECIPE for a tapioca-like pudding. Kids love the texture, and they can help make it, too! Spoiler Alert: It’s also a delicious snack or dessert for adults!
2 cups milk
¼ c agave or honey, OR a few tablespoons of powdered stevia (check the container for equivalents, particularly if you opt for liquid stevia, which is not a 1:1 ratio!)
2 teaspoons vanilla extract (or almond if you’re nut-safe)
Optional: raisins, goji berries, cinnamon, cocoa… Get creative!
*Additional Note: Use a 4:1 liquid to chia seed ratio, so if you’re looking for only half of a cup of pudding, then use 1-2 Tbl of chia seeds.
Warm the milk until it’s above room temperature
Whisk the other ingredients into the milk (No whisk? Grab a fork!)
Cool until pudding-like consistency
If the pudding is too thick for your, or your Sprout’s, taste, whisk in a little more milk even if it’s cooled; if it’s too runny, warm it just until it steams, then whisk in a little more chia and let it cool.
If you’re running short on prep time, grab a mason jar or sealable plastic container, add the above ingredients, shake and let it sit. You’ll get the same result, but it takes a little longer to gel.
This week’s superfood post is brought to you by Turmeric, a powerful little spice!
With its origins in South & Southeast Asia, Turmeric is ubiquitous in Indian cuisine and revered for its extensive healing properties, particularly in Integrative Medicine and Ayurvedic Medicine. You could say that Turmeric is a Four Star General in the fight for good health.
Among its many medicinal properties, this little wonder has been proven to:
– Detoxify the liver – Balance cholesterol levels – Fight allergies – Stimulate digestion – Boost immunity – Enhance the complexion – Fight inflammation – Regulate and purify the male & female reproductive systems – Reduce fevers, diarrhea, urinary disorders, insanity, poisoning, cough, and lactation problems
And PS., if you haven’t heard, research has shown that the common origin of age-related diseases, such as Chronic Heart disease, Cardiovascular disease, Alzheimer’s disease and even Cancer is… Chronic low-level systemic inflammation. (In other words, your body gets out of whack due to dietary, lifestyle or environmental factors, prompting an all-out inflammatory response instead of just in a localized spot, like if you had a cut or a sprained ankle.) Turmeric, among other foods, helps reduce the systemic inflammation and promote healing and overall balance in the body! A spice may help prevent cancer? Yup.
It’s no wonder this spice is considered a magical superfood with its many health-promoting properties! And, if you can believe it, it’s easy to find in your local grocery store and can be easily incorporated into many family-favorite meals, like chili, chicken soup, pasta salad, rice dishes and more. Stay tuned for more superfoods and easy recipes to incorporate this powerhouse!