Tuesday, December 1, 2009

Salmon, Roasted Asparagus, and Corn and Jalopeno Quinoa

My parents always made us eat our fish growing up, claiming that it would make you smart. I really didn't believe them, but come to find out, it is TRUE! Here is a run down/reminder of all of the health benefits of Omega 3 Fatty Acids

  • Kids with ADHD- One study at Purdue University found that boys with ADHD had lower levels of omega-3 fats. The boys with the most abnormal behavior had the lowest levels of DHA, the main omega-3 fat found in fish.
  • Infant formula now has DHA, an omega-3 fatty acid. DHA is found in breast milk and helps with brain development.
  • Experimental animals whose diets are low in DHA have been found to have delayed brain development and smaller brains
  • Research shows that senior citizens who eat more fish are less likely to develop dementia
  • Research has also found a strong link to being happier with getting enough omega-3 fatty acids . . .ie. less depression.
  • Omega-3's help lower bad cholesterol and raise the good cholesterol.
  • Getting enough of the good kind of fat can help with dry flaky skin
If you want to read more, click here to read my post on fish oil.

Here are the recipes

Cajun Salmon

Put salmon on foil. Sprinkle a little Cajun spice, cumin, chili powder and salt on top of a salmon fillet. Broil on Low in oven for 10-20 minutes (depends on how thick it is).

Roasted Asparagus

This is my favorite way to eat asparagus. Trim a couple of inches off the bottom of the asparagus. Put asparagus on a cookie sheet that has edges. Drizzle 1 T of olive oil on top. With your hands, toss the asparagus until it is coated with the oil. Sprinkle with salt and pepper. Cook in 450 degree oven for 8-10 minutes. You know it is ready when the ends start to look black.

Quinoa Pilaf with jalapenos and corn

This recipe is a little lengthy because it is from the cooks illustrated cook book.

Sorry, I thought I did a post on Quinoa, but looking back, I don't think I did. It is the only? vegetable (grain) that is a complete protein! Great thing to have for food storage, and it is great for the kids so they don't have to eat as much meat, which is better for the environment too, but that is a separate post.

2 Teaspoons olive oil
1 Cup corn (I used frozen)
1 medium onion, chopped fine
2 Cups quinoa
1 3/4 Cups chicken broth (I just used 1 can)
2 jalapeno chilies, seeds and ribs removed, then minced (I used one to be sure it wasn't spicy)
1/4 Cup fresh cilantro (I was out :(
2 teaspoons juice from 1 lime

Saute onion in the 2 teaspoons of oil with the lid on, stir occasionally for 5-8 minutes. Add quinoa and cook for about 5 minutes with the lids off, on medium heat. Add the chicken broth, corn, and the jalapeno pepper. Bring to a boil and then simmer with the lid on for about 20 minutes (like rice). Off the heat, add lime juice and cilantro. Each grain should look translucent with a little white part in it.

Costco carried quinoa for $10 a bag. I have had the same bag since the summer, so it gives you lots.

If everyone in your family likes corn, then double the corn you put in.

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