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Senior America's
Healthy Cooking News
Section
This Section Presents Articles on Cooking from a variety of sources.
This months first subject:
CESAR SALAD WITH GRILLED SALMON
12 oz. skinless salmon fillet, (from the sea)
Olive oil cooking spray
Salt
Freshly ground pepper
6 cups washed baby spinach, stems removed
12 cherry tomatoes, stemmed and halved
˝ cup fat free parmesan cheese, grated
4 anchovy fillets (optional)
1 cup fat free, Caesar-flavored croutons
1 avocado, peeled and thinly sliced
˝ cup fat-free Caesar salad dressing.
Rinse salmon and pat dry with paper towels. Lightly coat both sides of fish with olive-oil cooking spray and season with salt and pepper.
Place over moderately hot coals on a grill coated with cooking spray. Cover the grill and cook for 10 minutes or until the salmon is no longer red inside. Remove from grill and allow salmon to cool for 10 minutes before cutting into cubes.
To serve, combine salmon, spinach, tomatoes, Parmesan cheese and anchovies in a salad bow. Add croutons and avocado. Add dressing and toss gently to coat.
Serves four
Each serving contains about 174 calories, 4 grams of fat, 60 milligrams cholesterol and 411 milligrams sodium.
Source: Vitality 2005
Compiled by: Sonia Reinhardt Mittelstedt
This months second subject:
SALMON IS GOOD FOR YOU, RIGHT? NOT THIS KIND…….
Salmon is a great source of healthy omega-3 fatty acids. It’s great for your heart, your brain, your skin and your joints. But if you think all salmon is alike, then think again.
If you buy salmon at the supermarket, chances are good that is doesn’t come from the sea, but from a fish farm. An d farmed salmon is anything but healthy.
Farmed salmon are hatched in plastic trays….crowded into unsanitary underwater cages….fattened with soybean pellets…doused with antibiotics and pesticides…..and injected with a synthetic dye that gives them their pink color. (Without the dye, their flesh would be an unappetizing, pale gray.
The fish-farming industry claims this provides a healthy food at reasonable price. They also claim that it protects the wild salmon population from over fishing. But the facts show otherwise.
First of all, although farmed salmon are far fattier than their wild cousins, studies show that they contain two-thirds less of the omega-3 fats!
Second, studies show that farmed salmon contain much higher levels of cancer-causing PCBs and dioxins than wild salmon.
Third, farmed salmon contain more antibiotic residue than eggs, meat or any other far-raised animal products. And this antibiotic use has created resistant strains of bacteria that are killing shellfish and other bottom-dwelling sea creatures.
And fifth, the pink dye used on salmon contains CANTHAXANTHIN, an ingredient used in sunless tanning pills that has since been banned for human use.
For you, the solution is simple. Avoid farm salmon and eat wild salmon only. Wild salmon is available at most natural food markets and upscale gourmet restaurants. If in doubt about the fish’s origin, simply ask your waiter, chef or store manager.
Source: Bottom Line Health issue winter 2005
Compiled by: Sonia Reinhardt Mittelstedt
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