Omega 3, O-mega Delicious
Albert Bijou, Back to Nature
Much has been written of late on the health benefits of incorporating Omega-3 fatty acids into your diet. Good for the heart, blood pressure and anxiety among other things, Omega 3 is found first and foremost in fish oils. Salmon is perhaps one of the most famous (and delicious) sources. Below is a salmon recipe, rich in Omega-3 and great taste. With its unique and wonderful marinade, the dish is definitely memorable. I came up with the recipe about 18 months ago and featured it as a ‘special’ in my restaurant, Back to Nature. I still have customers coming back and asking for the dish!
Though rich in Omega-3, fish is not the only source for this nutrient, Flaxseed (and the linseed oil it produces) are also an excellent source of Omega-3. So why not make carrot cupcakes that are healthy as well as delicious?
Grilled Salmon Kyoto
1/4 cup orange juice concentrate
1/3 cup soy sauce
2 Tablespoons canola Oil
2 Tablespoons tomato sauce
1 teaspoon lemon juice
1/2 teaspoon dijon mustard
1 Tablespoon Spanish onion, minced
1 clove garlic, minced
1/2 teaspoon minced fresh ginger root
4 salmon steaks
1 Tablespoon olive oil
* In a shallow glass baking dish, combine soy sauce, orange juice concentrate, canola oil, tomato sauce, lemon juice, mustard, onions, garlic and ginger. Place salmon in marinade, turn to coat. cover with plastic wrap and keep refrigerated for 30 minutes to 1 hour.
* Preheat grill for high heat.
* Remove salmon from marinade. Pour leftover marinade into a saucepan. Bring to a boil, then cook at lower temp for 1 minute.
* Lightly oil grill to prevent salmon from sticking. Brush salmon with olive oil. Cook on grill for 5 to 10 minutes, or until salmon flakes with a fork. Turn salmon once, and brush with boiled marinade halfway through the cooking process.
* If you like and there is leftover marinade you can spoon it out and drizzle it on the fish after done and around the plate.
* Another nice touch would be zest some orange peel and sprinkle it around the edges of your plate.
Flaxseed Carrot Cupcakes
A delicious and fruity version of a most popular carrot cake recipe. The flax seed meal can be omitted, but it doesn't hurt to add the health benefits of omega 3 found in flaxseed (you should be able to find it in any health food store). This cupcake is best served chilled because of its moist quality.
1/4 cup non fat milk
3 egg whites
2/3 cup white sugar (or sugar in the raw)
1/3 cup applesauce
1 teaspoon vanilla extract
1/4 teaspoon almond extract
1 1/3 cups whole wheat flour
2/3 cup all-purpose flour
2 Tablespoons ground flax seed
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cloves
1 teaspoon baking soda
1/3 cup chopped walnuts
1/4 cup raisins
1/2 (8oz) can crushed pineapple, drained
1 cup grated carrot
* Preheat oven to 350 degrees F. Lightly oil a 9x5 inch loaf pan or cup cake trap with canola oil cooking spray.
* Whisk together the egg whites, sugar, milk, applesauce, vanilla and almond extract in a small bowl; mix until blended in a large bowl, sift together the flour, whole wheat flour, flax seed, cinnamon, nutmeg, cloves, and baking soda. Mix the eggs into the flour; Stir until well blended. Fold in the walnuts, raisins, carrot, and drained pineapple. Pour batter into the prepared pan.
* Bake in preheated oven a toothpick inserted into the center comes out clean (but not necessarily dry), about 40 minutes set. Set aside to cool for 10 to 20 minutes before refrigerating overnight.
* You can substitute Soy Milk for regular milk. If you're going that route, I would recommend Low Fat Vanilla Soy Milk.
* If there are any allergies to wheat products you may substitute the white flour for white spelt flour and the whole wheat flour for whole wheat spelt. These can be found in most supermarkets today.
* Make sure cake is cooled down to room temperature before refrigerating and place a loose plastic covering over cake in regrigerator.