Moroccan Spice Salmon

I have been trying to squeeze in salmon once a week.  I have never been a big fish person and I was told this is a good fish to start with.  I am going to branch out to other fish eventually, I promise!  In the meantime, as a Hidradenitis Suppurativa sufferer I know I am doing my body good with salmon!  It is superfood when you think of anti-inflammatory foods.  Here is a recipe with a little bit of Moroccan spice.

Ingredients
Fillet of Salmon
2 tbsp. nonfat Greek yogurt
2 tbsp. fresh parsley, chopped
2 tbsp. fresh cilantro, chopped
Juice from 1 lemon
2 tbsp. extra virgin olive oil
1 garlic clove, minced
1 tsp. paprika
1/2 tsp. cumin
1/4 tsp. sea salt
1/4 tsp. pepper

***Preheat to broil on High

• In a bowl, mix together all ingredients and let salmon sit in sauce for approximately 30 minutes.  
• Spray olive oil in a baking dish, place salmon in dish and cover with sauce mixture.  
• Broil for 10-13 minutes based on the thickness of the salmon.  

Salmon:  Salmon is a great source of omega-3s which contain anti-inflammatory properties.  Salmon is also rich in selenium which helps boost the immune system fighting bacterial and viral infections.  Salmon also contains vitamin A which helps your body create white blood cells (leukocytes) which also help fight off infection in the body.

Parsley: Parsley contains natural chemicals called phytonutrients, specifically flavonoids, which help prevent unnecessary inflammation throughout the body.  The oil in parsley has been known to decrease swelling and pain.  Parsley also contains histidine, an amino acid which helps with wound healing and helps repair tissue damage.  Parsley is also high in mineral content such as magnesium and zinc.  Magnesium is a common mineral that is lacking in our bodies.  A diet deficient in magnesium can cause inflammation.  Zinc has many anti-inflammatory benefits such has helping remove substances that cause inflammation in the cells.  Parsley is also high in vitamin C which boosts the immune system.  A strong immune system helps fight inflammatory disorders.  There are many more benefits, but I think you get the point!

Cilantro:  Cilantro is loaded with antioxidants which boosts the immune system.  It also helps with digestion.  Cilantro is also a good source of omega-3s which contain anti-inflammatory properties.  

Lemon: Lemons are known to remove toxins from the body.  They help cleanse the kidneys and the digestive system.  They also strengthen the immune system which helps fight many illnesses.

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound helps fight inflammation.  Extra virgin olive oils are also rich in antioxidants which helps boost the immune system.

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Paprika:  Paprika has antibacterial properties and is said to be good for skin problems caused by bacteria.  Paprika is also loaded with antioxidants and is has been reported to possess anti-inflammatory properties which may be beneficial to individuals with autoimmune or inflammatory diseases.  

Cumin:  Cumin contains vitamin E and is known to treat skin disorders as well as boils.  This may be due to cumin being known as a detoxifying agent.  Cumin also has disinfectant properties which fight the free radicals that attack the skin. 

White Wine and Garlic Salmon

Apparently I am on a salmon kick!  I guess you can't go wrong filling your body with Omega 3's, a powerful anti-inflammatory, and a healthy protein.  Here is another delicious salmon recipe loaded with flavor.  Not to mention, all of the other ingredients that help fight inflammation.

Ingredients
Salmon fillets
1/4 cup white wine vinegar
1/2 red onion, chopped
bunch of chopped parsley
For each salmon fillet
2 cloves garlic, minced
Juice from 1/2 lemon
1 tbsp. extra virgin olive oil
1 tsp. oregano
1/4 tsp. sea salt
1/4 tsp. pepper

• Preheat broil to high
• In a baking dish, spray olive oil and add white wine vinegar and salmon
• Meanwhile, combine garlic, lemon juice, extra virgin olive oil, oregano, salt and pepper (the ingredients are for one salmon fillet) and cover salmon.
• Sprinkle onion and parsley
• Broil on high for 10-12 minutes.

Salmon:  Salmon is a great source of omega-3s which contain anti-inflammatory properties.  Salmon is also rich in selenium which helps boost the immune system fighting bacterial and viral infections.  Salmon also contains vitamin A which helps your body create white blood cells (leukocytes) which also help fight off infection in the body.

White Wine Vinegar:  White wine vinegar contains polyphenols an antioxidant which helps boost the immune system.  Studies have also shown that when you consume foods that are high in polyphenols you are less likely to have inflammatory diseases.

Red Onion:  Red onions contain quercetin which has powerful antioxidants.  Quercetin is known to act like an anti-inflammatory by releasing histamine in the body.  Onions also contain chromium which help control the blood insulin levels.

Parsley: Parsley contains natural chemicals called phytonutrients, specifically flavonoids, which help prevent unnecessary inflammation throughout the body.  The oil in parsley has been known to decrease swelling and pain.  Parsley also contains histidine, an amino acid which helps with wound healing and helps repair tissue damage.  Parsley is also high in mineral content such as magnesium and zinc.  Magnesium is a common mineral that is lacking in our bodies.  A diet deficient in magnesium can cause inflammation.  Zinc has many anti-inflammatory benefits such has helping remove substances that cause inflammation in the cells.  Parsley is also high in vitamin C which boosts the immune system.  A strong immune system helps fight inflammatory disorders.  There are many more benefits, but I think you get the point!

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Lemon: Lemons are known to remove toxins from the body.  They help cleanse the kidneys and the digestive system.  They also strengthen the immune system which helps fight many illnesses.

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound helps fight inflammation.  Extra virgin olive oils are also rich in antioxidants which helps boost the immune system.  Here is another example of a food that may help reduce the risk of Alzheimer's.  Try cooking with extra virgin olive oil and make sure to avoid those vegetable oils!

Oregano: Oregano contains rosmarinic which is an antioxidant.  Oregano is also a good source of fiber, vitamins such as vitamin K and minerals such as manganese.

Chili-Lime Salmon

Omega-3s have a plethora of health benefits.  One of the most important for me, as a Hidradenitis Suppurativa sufferer, is the amazing anti-inflammatory properties found in them.  Salmon is an excellent source of Omega-3s.  I have been playing around with a few recipes lately and found this Chili-Lime Salmon to be very tasty.  I seved mine with Turmeric Garlic Cauliflower and some black bean quinoa.

Ingredients
Salmon fillets
Juice from 3 limes
1/4 cup extra virgin olive oil
1 tbsp. chili powder
1 tsp. cumin
1/4 tsp. sea salt
1/4 tsp. pepper

• Preheat broiler to high
• Meanwhile, in a separate bowl combin olive oil, lime juice, chili powder, cumin, sea salt and pepper.  Place salmon fillets in the mixture for about 10 minutes to marinade.  
• Spary olive oil in a baking dish.  Add fillets and all marinade juice.  Broil on high for 10-12 minutes.  

Salmon:  Salmon is a great source of omega-3s which contain anti-inflammatory properties.  Salmon is also rich in selenium which helps boost the immune system fighting bacterial and viral infections.  Salmon also contains vitamin A which helps your body create white blood cells (leukocytes) which also help fight off infection in the body.

Lime:  Limes are high antioxidants and effective detoxifiers.  They have an antibiotic effect which helps protect against bad bacteria.  Limes have powerful digestive properties and help treat inflammatory disorders.  

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound helps fight inflammation.  Extra virgin olive oils are also rich in antioxidants which helps boost the immune system.  Here is another example of a food that may help reduce the risk of Alzheimer's.  Try cooking with extra virgin olive oil and make sure to avoid those vegetable oils!

Chili Powder:  Chili powder is high in potassium which helps with the digestive process.  Chili powder is also a great source of vitamin A which helps your body create white blood cells (leukocytes).  White blood cells help fight off infections in the body.

Cumin:  Cumin contains vitamin E and is known to treat skin disorders as well as boils.  This may be due to cumin being known as a detoxifying agent.  Cumin also has disinfectant properties which fight the free radicals that attack the skin.

Asian-Style Salmon

Since I posted yesterday about Omega-3 fatty acids, I thought it would be fitting to share a salmon recipe which is a great source of omega-3s.  I are my salmon with Sesame Garlic quinoa and green beans with mushrooms. Hearty and Healthy!!

Ingredients
Salmon fillets
3/4 cup low sodium soy sauce
1/4 cup honey
Juice from 1 1/2 lemon
1 tbsp. ginger, minced
3 garlic cloves, minced
Spinach

***Preheat broiler to high.

• In a separate bowl mix together soy sauce, honey, lemon juice, ginger and garlic.  Add salmon fillets to the marinade mixture and let marinate for approximately 10-30 minutes.
• Spray a baking dish with olive oil spray and pour a small amount of marinade mixture into the baking dish, add the fillets and pour remaining marinade over the salmon fillets.  
• Broil on high for 10-12 minutes.  
• Once salmon is cooked, add a handful of spinach to your plate and place salmon on top, drizzling some of the marinade sauce over the spinach.  Delicious!

Salmon:  Salmon is a great source of omega-3s which contain anti-inflammatory properties.  Salmon is also rich in selenium which helps boost the immune system fighting bacterial and viral infections.  Salmon also contains vitamin A which helps your body create white blood cells (leukocytes) which also help fight off infection in the body.

Honey:  Pure honey is a good alternative sweetener because it does not contain preservatives, additives or chemicals.  Honey is an antioxidant which helps remove free radicals from the body.  Honey is also loaded with vitamins and minerals such as vitamin C, magnesium, manganese, and zinc (to name a few).  Some of these minerals have many anti-inflammatory benefits.

Lemon: Lemons are known to remove toxins from the body.  They help cleanse the kidneys and the digestive system.  They also strengthen the immune system which helps fight many illnesses.

Ginger: Ginger has antioxidant effects, anti-inflammatory properties and is a natural painkiller.

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Spinach:  Spinach contains flavonoids which have anti-inflammatory properties as well as anti-cancerous properties.  Spinach is also a good source of Omega-3 fatty acids and vitamins such as A, K, magnesium, folate and potassium to name a few.