The purpose of this blog is to provide fun and interesting nutrition facts, issues, as well as healthy everyday recipes. Some of my recipes will include meals in which I designed for meal plans during my dietetic internship this past summer.
So lets get started!
Living Nutritiously
I first want to discuss the purpose and benefits of living a nutritious life. Why eat healthy? Eating the adequate amount of nutritious foods provides various benefits. It can prevent heart disease, diabetes, cancer, and various other diseases. Eating healthy also makes us feel better; making us more active and prosperous in everyday life. The bottom line is, a healthy life is a happy life. Who Doesn't want to be happy?
Simple Steps
A few simple steps one can take to eating healthier are;
1. Eat a diet rich in both soluble and insoluble fiber including: whole wheat products, oatmeal, bran cereals, vegetables
2. Have variety in your diet: mix it up, be creative!
3. Think Color!: make sure that your plate is filled with colorful foods. Especially vegetables. The most colorful vegetables contain the most nutrients. (When choosing lettuce, the darkest greens are the best for you)
4. Portion Control: This is the most important step. I will discuss portions later on, however you must pay attention to serving sizes!
5. Exercise: Get off that couch and get in at least 30 minutes of cardio a day.
That is all I have time for today. Here is the first recipe idea. Healthy Salmon mmmmm...
Salmon With Lemon, Capers, and Rosemary Ingredients
- 4 (6-ounce) salmon fillets
- 1/4 cup extra-virgin olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1 tablespoon minced fresh rosemary leaves
- 8 lemon slices (about 2 lemons)
- 1/4 cup lemon juice (about 1 lemon)
- 1/2 cup Marsala wine (or white wine)
- 4 teaspoons capers
- 4 pieces of aluminum foil
Directions
Brush top and bottom of salmon fillets with olive oil and season with salt, pepper, and rosemary. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets.
Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in the foil packets.
This dish is rich in Omega-3 and Omega-6 fatty acids, and protein.Enjoy!
Lauren
