Francie Healey
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Recipes

Salmon with Lemon Relish

2/10/2017

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This is a lovely way to prepare salmon, the pan of water creates a moist environment, and the low baking temperature allows the salmon to cook slowly, virtually ensuring success. The lemon relish is a tasty complement to salmon’s natural sweetness. Salmon is prized for its high levels of Omega 3 fatty acids, but it has many other benefits as well. Salmon has bioactive peptides that provide support for joint cartilage, insulin effectiveness and control of inflammation in the digestive tract. Salmon is rich in vitamins D, B3, B6 and the minerals selenium and phosphorus, as well as protein. 

Prep
1 medium shallot, minced
1 tablespoon champagne vinegar
½ teaspoon Himalayan salt
2 lemons
sprouted brown rice

Peel and mince shallot, mix with vinegar and salt, set aside. Slice lemons into sixteenths and remove core and seeds. Slice wedges into very thin triangles.
 
Make sprouted brown rice according to package directions, enough for four servings.
 
Preheat oven to 200°.

Salmon
2 pounds salmon filet
¼ cup olive oil
1 teaspoon Himalayan salt
1 teaspoon freshly ground pepper

Place a baking dish with water in the lowest rack of the oven. Rub salmon with oil and sprinkle with salt and pepper. Place on a baking sheet and bake, uncovered, 45 minutes to an hour, or until the fish is firm to the touch and juices start to bead on the surface.

Relish
¼ cup olive oil
2 tablespoons chopped cilantro
¼ teaspoon freshly ground pepper
 
Add lemons, olive oil, cilantro and pepper to the shallot mixture. Mix well and refrigerate until salmon is done.

Serve
4 cups mixed greens
 
Serve salmon on a bed of mixed greens, with a side of sprouted brown rice and a heaping spoonful of relish.
 
Preparation: 15 minutes active plus 1 hour to bake
Serves: 4
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Kale and Beet Salad

1/27/2017

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This dazzling salad is a big hit with guests and at potlucks.

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It’s bright, colorful and utterly appealing. For added flair, consider slicing the beets or cutting them into fine matchsticks. Beets are mighty, yet humble root vegetables. They contain powerful antioxidants and anti-inflammatories. Like other cruciferous vegetables, kale has a high concentration of the antioxidants carotenoids and flavonoids, which have been shown to prevent cancer. Kale is also an excellent source of vitamin K, which is a critical nutrient in supporting the body’s inflammatory process. This is a wonderful salad for any point along your journey to better health. 
Prep
½ cup pumpkin seeds
1 bunch kale
1 large golden beet
1 large red beet
½ red onion
2 tablespoons fresh dill
1 clove garlic
½ lemon
 
Toast pumpkin seeds in a dry skillet over medium heat, stirring frequently. Separate kale leaves from stems, slice leaves and stems. Peel and dice beets.  Chop red onion and dill. Mince or finely slice garlic. Juice lemon to make 1 tablespoon juice.

Marinade
Himalayan salt
Freshly ground black pepper
3 tablespoons red wine vinegar

Place kale, beets and onion in a large mixing bowl and season liberally with salt and pepper. Mix and top with the vinegar. Set aside. (This can be done up to a couple hours in advance.)

Salad
6 tablespoons extra virgin olive oil
½ cup crumbled feta

Whisk together the oil, garlic, dill, lemon juice. Toss the oil mixture with the kale, beets and onion. Add feta and pumpkin seeds. Mix and serve.

Serve
Serve salad topped with feta and pumpkin seeds
 
Preparation: 20 minutes
Serves: 4
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