Lemon Mustard Salmon Salad

Lemon Mustard Salmon Salad

All salmon are not created equal. This recipe features wild Alaskan sockeye. Wild salmon are far higher in omega-3s than their farm-raised brethren, and omega-3s have been linked to a host of cancer-fighting benefits. You don’t even have to go fishing or handle a salmon fillet to make this dish; there are great brands of wild sockeye that come in cans (see Resources). That said, you can also make this with an equal amount of leftover home-cooked salmon. Either way, this salad is easy to prepare: all it takes is a quick stir with a few choice ingredients, and there you go—a nice, filling dish that’s rich in protein, yummy, and versatile. Serve it in a pita, wrap it in a tortilla, or pile it atop salad greens.

Asian Rice Salad with Edamame

MAKES 8 SERVINGS

For ages, buying rice in America was like walking into an ice cream store and finding they had only two flavors. The vanilla of the rice world is bleached white rice, which has had its nutrients strip-mined away. Its chocolate counterpart is taste-less short-grain brown rice, which gave rise to the phrase “hippie gruel.” Fortunately, many different types of rice are now available. Basmati, jasmine, sushi rice . . .  Forbidden Rice (Purple Rice), is a terrific choice for rice salads because of its nutty taste and firm texture.

2 teaspoons sea salt
2 cups Forbidden rice, rinsed and drained
1 cup shelled edamame beans
1 cup peeled and thinly sliced diagonally celery
1 cup peeled and shredded carrot
1/2 red bell pepper, diced
1/2 cup thinly sliced diagonally
scallions, green and white parts

Dressing

2 tablespoons brown rice vinegar
3 tablespoons tamari
1 tablespoon minced fresh ginger
2 cloves garlic, minced
1/8 teaspoon cayenne
1/4 cup sesame oil
3 tablespoons fresh lime juice
1/8 teaspoon sea salt
1/2 teaspoon maple syrup

1 cup toasted cashews
1 tablespoon chopped fresh cilantro
1/2 cup chopped fresh basil
1 tablespoon lightly toasted sesame seeds
2 teaspoons fresh lime juice

In a medium pot, bring 4 cups of water and 1 teaspoon salt to a boil over high heat. Add the rice and return to a boil. Cover, decrease the heat, and simmer until tender,  20 to 25 minutes. Pour the rice onto a sheet pan and fluff with a fork to separate the grains and cool.

In another medium pot, bring 4 cups of water to a boil over high heat. Add 1 teaspoon salt and blanch the edamame until just tender, about 1 minute. Transfer to a colander, rinse with cold water, and set aside.

In a bowl combine the rice, celery, carrot, red pepper, and scallions. Prepare the dressing by whisking the vinegar, tamari, ginger, garlic, cayenne, sesame oil, toasted sesame oil, lime juice, salt, and maple syrup together. Toss the rice mixture with the dressing. Stir in the beans, cashews (reserve a few for garnish), cilantro, and basil. Top with the sesame seeds and a squeeze of lime juice. Serve in a salad bowl, garnished with cashews.

Cook's Note:  A brown and wild rice blend is a great substitute if Forbidden  rice isn’t available in your local store

Reprinted with permission from One Bite at a Time: Nourishing Recipes for Cancer Patients and Their Friends Copyright © 2008 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.

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Asian Cabbage Crunch

MAKES 6 SERVINGS • PREP TIME: 20 minutes • COOK TIME: 1 hour

Red cabbage reminds me of that saying “always a bridesmaid, never a bride.” It’s almost always used as a garnish, a barely glimpsed-then-gone adornment soon discarded in favor of the main course. Well, it’s about time for red cabbage to get its moment in the sun. It’s a longevity overachiever with anti-inflammatory and antibacterial nutrients. And women concerned about breast cancer, take note; indole-3-carbinol, a compound found in abundance in cabbage, supercharges the liver’s ability to break down excess estrogen. 

3 cups shredded red cabbage
3 cups shredded Napa cabbage
1 cup thinly sliced red bell pepper
3 scallions, white and green parts, thinly sliced
1/4 cup finely chopped fresh cilantro or basil
2 tablespoons finely chopped fresh mint
1/2 cup Sesame Miso Dressing (below)
1 tablespoon black sesame seeds

Put the cabbages, bell pepper, scallions, cilantro, and mint in a large bowl and toss to combine. Drizzle with the dressing and toss until evenly coated. Sprinkle with the sesame seeds and let sit for a few minutes to allow the dressing to penetrate the cabbage.

Variation: Add 1 cup of fresh or frozen shelled edamame, mixed with a spritz of lime juice and a pinch of salt.

Sesame Miso Dressing

MAKES ABOUT 1/2 CUP

2 tablespoons mellow (light) miso
1 tablespoon tahini
3 tablespoons rice vinegar
1 tablespoon tamari
1 tablespoon Grade B maple syrup
1 tablespoon freshly squeezed lime juice
1 teaspoon freshly squeezed lemon juice
1/2 teaspoon grated lemon zest
2 teaspoons grated fresh ginger
Pinch of cayenne

In a small bowl, combine the miso and tahini and stir with a fork until smooth. Add the vinegar, tamari, maple syrup, lime juice, lemon juice, lemon zest, ginger, and cayenne and whisk until well combined.

Reprinted with permission from The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods. Copyright © 2013 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.

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Baked Chicken with Minted Chimchurri

MAKES 4 SERVINGS • PREP TIME: 20 minutes plus up to 2 hours to marinate • COOK TIME: 40 minutes

Chicken isn’t given its due as a brain food, and that’s an omission worth correcting. It’s absolutely loaded with tryptophan, which can boost mood and make sleep come easier. It’s also high in vitamin B3 (aka niacin), which the Chicago Health and Aging Project, in a study of more than 3,700 individuals, found may slow cognitive decline. Here we take chicken thighs and jazz ’em up with a tantalizing mint chimichurri: with its South American roots, it’s one of my go-to sauces for chicken.

8 pasture-raised bone-in, skin-on chicken thighs
1 1/2 cups Minted Chimichurri
1/2 teaspoon sea salt
1/4 teaspoon freshly ground
black pepper

Put the chicken in a large bowl with 6 tablespoons of the chimichurri and toss to coat. Cover with plastic wrap and marinate in the refrigerator for 45 minutes or up to 2 hours.

Preheat the oven to 400°F. Line a rimmed baking sheet with parchment paper.

Wipe off any of the marinating chimichurri. Place the chicken on the prepared baking sheet skin side up and season with the salt and pepper. Bake for 40 minutes or until the juices run clear and an instant-read thermometer inserted into the thickest part of a
thigh reaches 160°F.

Transfer the chicken to a serving platter and drizzle a few tablespoons of the chimichurri over it. Serve, with the rest of the chimichurri on the side.

Reprinted with permission from The Healthy Mind Cookbook Copyright © 2015 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.

 

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