Today’s Recipe ~ Salmon & Black Beans

If you don’t know what to serve for dinner tonight …

 

Add this amazing flavor blend that combines the sweetness of the salmon, richness of black beans, and the zestiness of the topping to your Healthiest Way of Eating and enjoy!

Southwestern Salmon & Black Beans

 

Prep and Cook Time: 30 minutes

Ingredients:

  • 1-1/2 lb salmon cut into 4 pieces, skin and bones removed
  • 1 small sized onion, minced
  • 1 small sized red bell pepper, diced 1/4 inch
  • 4 medium cloves garlic pressed
  • 1 TBS + 1/2 cup chicken or vegetable broth
  • 2 cups or 15 oz can black beans (BPA free), drained
  • 1-1/2; TBS red chili powder
  • about 2 cups shredded romaine lettuce, outer leaves discarded
  • 1 medium avocado, cut into cubes
  • Sauce:
  • 2 TBS fresh chopped cilantro
  • 1 TBS fresh chopped mint
  • 1 TBS fresh chopped basil
  • 3 TBS fresh lemon juice
  • 3 TBS olive oil
  • 1 TBS chopped pumpkin seeds
  • salt and pepper to taste

Directions:

  1. Season salmon with a little salt and pepper. Set aside while you chop and sauté vegetables.
  2. Mince onions and press garlic and let sit for at least 5 minutes to enhance their hidden health benefits.
  3. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. When broth begins to steam add onion, bell pepper and garlic and Healthy Sauté on medium heat for about 5 minutes stirring frequently.
  4. Add 1/2 cup broth, drained beans, and red chili powder. Cook for another 10 minutes. Season with salt and pepper to taste.
  5. While beans are cooking, preheat broiler. Place a stainless steel or cast iron skillet large enough for salmon under the heat to get hot. This takes about 10 minutes.
  6. In a bowl mix together cilantro, mint, basil, lemon juice, olive oil, pumpkin seeds, salt and pepper.
  7. Place salmon in the hot pan and return to broiler about 5 inches from the heat source for best results. Broil salmon for about 7 minutes for medium doneness. This is our Quick Broil cooking method. Serve salmon, beans, lettuce and avocado together on a plate. Top salmon and lettuce with cilantro topping.

Serves 4

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In-Depth Nutritional Profile for Southwestern Salmon & Black Beans

Healthy Food Tip

 

I have an overabundance of spinach from my garden and was wondering whether I could freeze it for later use?

 

Yes, you can definitely freeze your spinach for later use! There are three steps I would recommend in the freezing process.

First, I recommend that you clean your spinach well. Wash off the grit and remove any unhealthy leaves or sections of leaves.

Second, I suggest that you blanch the spinach for two minutes, no more or no less. What I mean by blanching is simply placing your cleaned spinach leaves in a covered steamer basket on top of a saucepan that contains boiling water. If you blanch your spinach for only a minute, you won’t succeed in deactivating the enzymes in the spinach. Deactivation of these enzymes is helpful to prevent further ripening of the spinach in your freezer. Color changes, taste changes, and nutrient loss can still take place in your frozen spinach unless these enzymes are first deactivated. If you blanch your spinach for more than two minutes, you will not only deactivate the enzymes but also cause a significant amount of unnecessary nutrient loss.

Third, I recommend that you chill the spinach in ice water immediately after blanching in order to stop the cooking process. After that, thoroughly drain the cooled spinach leaves. Only after completing this last step should you go ahead and place the spinach leaves in freezer bags or other containers for storage in your freezer.

The above three steps should provide you with a supply of homegrown, frozen spinach that can last you all the way up until your next year’s harvest!

For more information on this subject, please see:

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