Cathleen Allison/Nevada Appeal
Well, it's a new year and I'm ready for some change. Not the kind that jingles in your pocket but something I can live with and feel good about incorporating into my daily and weekly routine. Like everyone else I'm sick of the "D" word and just wish I could magically be thinner, smarter, healthier and younger, but I'm only going to work on the middle two. I know that if you really want to eat healthier you have to cook because then you're in charge of what goes in each dish and how it's prepared.
Just because you like to cook doesn't always insure that you are eating everything that you're suppose to be. So I'm going to try a couple of measures that would be easy for anyone to incorporate into their dietary routine, eating more omega-3s and really concentrating on the minimum of "five-a-day" fruits and veggies. It's harder than you think and sometimes you really have to make an effort.
Back in August, Ralph and I teamed up with the O'Shaughnessys, (Dr. Bill and his wife Vicky) and donated a dinner for the Carson Tahoe Cancer Foundation Fundraiser, as we try and do every year. This year we did a little different spin and had a healthy dinner and cooking class in our kitchen with some "one-on-one" time with Dr. O.
We hosted the dinner in November the weekend before Thanksgiving. Usually it's someone we know who purchases it. This year it was three couples that we had never met before but had the pleasure of their company for the evening and they had the Doc's ear and best medical advise with questions asked and answered.
One of the questions, (I got to ask a few too), was what exactly is the difference in eggs that have omega-3 and all the rest that have omega-6? They are both fatty acids but the omega-6 fats in large quantities actually promote diseases like cancer, heart disease, diabetes and obesity. It used to be that all eggs had omega-3 when most families kept their own chickens and they ran around eating insects and pecking about the yard. Eggs that don't come from free range chicken have omega-6 because the chickens are kept cooped up and fed grains.
Now you need to actually read labels to find out which foods have the beneficial omega-3s. Omega-3 fatty acids are not found in a lot of foods. While you can get them from flaxseeds and walnuts, the best source are those found in fish like wild Alaskan salmon (not farm raised). Try and use extra virgin olive oil whenever possible and buy grass-fed beef. Animals raised on a natural diet of grass rather than those raised on corn have a much higher ratio of the beneficial omega-3s.
This first recipe I'm going to share with you was also served at the dinner. It was the first time I made this particular version but I'd make it again. It was easy and delicious. This was adapted from Bob Greene's Best Life Recipes. I had never used turkey bacon before and I really like the flavor it added to this recipe.
Lentil Soup with Turkey Bacon and Herbs
1 tablespoon olive oil
1 cup chopped onion
2⁄3 cup shredded carrot
4 cloves garlic, minced
3 slices turkey bacon
11⁄2 cup dried lentils
6 cups chicken broth
1 14-ounce can crushed tomatoes
3 sage leaves, finely chopped
2 fresh thyme sprigs, finely chopped
Fresh parsley, chopped
In a pot, heat the olive oil and saute the onions, carrots, garlic and bacon about 5 minutes. Add the chicken broth, tomatoes, lentils, sage, thyme and turn heat to high and bring the mixture to a simmer. Lower heat and simmer, uncovered, until the lentils are tender, about 1 hour, stirring occasionally. Season with S&P and fresh parsley
This next recipe comes from one of my Weight Watcher cookbooks and also is very good served cold.
Salmon with Honey & Ginger
1⁄4 cup reduced-sodium soy sauce
1 tablespoon chopped peeled fresh ginger
1 tablespoon honey
1 tablespoon fresh lemon juice (try a Meyer lemon)
1 clove garlic, crushed
4 skinless salmon fillets
Whisk together soy sauce, ginger, honey, lemon juice and garlic in small bowl until honey is dissolved. Pour into a large zip lock bag. Add the salmon and squeeze the air out and seal the bag, turn to coat the salmon. Refrigerate, turning the bag occasionally, at least 4 hours or up to 24 hours.
Remove the salmon from the marinade and save excess. Spray a large ridged grill pan or nonstick skillet with non stick spray and set over medium heat. Add the salmon and cook 5 minutes and turn the salmon, brush with the reserved marinade, and cook until just opaque in the center, about 5 minutes more.
- Linda Marrone has been a Carson City resident since 1973 and together with her husband, Ralph, formerly operated Marrone's Restaurant in Carson City and Somethin's Cookin' Catering.