15-Minute Sauteed Fennel Salmon – Healthy Food Tip and Recipe

#AceRecipeNews – May 17 – Sauteed Fennel Salmon

The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or advertising, is a new force for change to help make a healthier you and a healthier world.

healthy food tip and recipe May 16, 2014

Check Out What’s New On Our Website A serving of 6 of the World’s Healthiest Foods can fulfill your entire day’s requirement for vitamin C! These include: papaya, bell peppers, broccoli, Brussels spouts, strawberries and pineapple. For a fresh look at Vitamin C from the perspective of food. Today’s RecipeIf you don’t know what to serve for dinner tonight … This is a great way to enjoy fennel. The flavor of the fennel wonderfully complements the rich taste of salmon for a complete meal that takes only 15 minutes to prepare! 15-Minute Sautéed Fennel Salmon Prep and Cook Time: 15 minutes Ingredients: 1-1/2 lbs salmon fillet, cut into 8 pieces, skin and bones removed 1 TBS + 1/4 cup chicken or vegetable broth 1 large fennel bulb sliced thin, save 1 TBS chopped green tops to use for garnish 2 TBS fresh squeezed lemon juice salt and white pepper to taste Directions: Season salmon with a little salt and white pepper. Set aside. Heat 1 TBS broth in 10-12 inch stainless steel skillet. Healthy Sauté fennel bulb in broth over medium heat for 1 minute stirring constantly. Add 1/4 cup broth, lemon juice, pinch salt and pepper, and place salmon on top. Reduce heat to low and cover. Cook for about 5 minutes. Do not overcook fennel, or it will lose its flavor. Sprinkle with chopped green fennel tops. Adjust seasoning to taste and serve. Serves 4 Serving Suggestions: Serve with Pureed Sweet Peas Printer Friendly Version of 15-Minute Sautéed Fennel Salmon In-Depth Nutritional Profile for 15-Minute Sautéed Fennel Salmon Healthy Food Tip Why is it that iron, and calcium are considered nutrients that cancel one another out, but actually occur in high content, together, in leafy greens? Studies on human subjects have shown that calcium can inhibit iron absorption, regardless of whether calcium is consumed in the form of a supplement or as a part of the food matrix. Importantly, research studies don’t show significant changes in indicators of iron status in individuals with high calcium intakes over long periods of time. Therefore, the inhibitory effect on iron absorption may be of short duration and/or there are likely mechanisms in place that allow the body to conserve iron stores or compensate for this interaction. The mechanism for the inhibitory effect of calcium on iron absorption is not completely understood. Some research suggests the interaction is an intestinal absorption event that occurs at the cellular membrane level; however, it is also possible that the inhibition occurs during iron transfer into circulation. Printer Friendly Version of Why is it that iron, and calcium are considered nutrients that cancel one another out, but actually occur in high content, together, in leafy greens? If you have any questions about today’s Healthy Food Tip Ask George Your Question What’s New on the Home Page This Week How to Order The World’s Healthiest Foods, Essential Guide for the Healthiest Way of Eating. See sample pages and find out how to place an order for our new book. The special offer of free shipping is still in effect. We are already getting wonderful feedback which we want to share with you, so we’re posting it on the bottom of our home page. Enjoy the book and let us know how you like it. I have using your book since last April and have been able to lose 25 pounds and now weigh below 150 which I haven’t seen in many years. I have also brought so many numbers in my blood work back into the normal ranges. I attribute much of this to relearning how to cook in a more healthy way! Thanks. I’ve ordered this book for 2 of my adult children. – Edith Visit our homepage at http://whfoods.org Copyright © 2014 The George Mateljan Foundation, All Rights Reserved

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#Chefs-tip : “Healthy Eating Bok Choy Recipe”

#AceRecipeNews says a little used and rarely tired is”Bok Choy” abd it is good and full of nutrition, so thought a simple 4 minute, recipe is in order.

Enjoy this great tasting recipe and get 375% of your Daily Value for vitamin A, 318% DV for vitamin C, 188% DV for vitamin K and 69% for folate!

Prep and Cook Time: 10 minutesIngredients: 1 lb bok choy, chopped 1 clove garlic, chopped 3 TBS low sodium chicken or vegetable broth 1 tsp fresh lemon juice 3 TBS extra virgin olive oil 5 drops soy sauce sea salt and pepper to taste Optional: 1 TBS grated ginger 2 TBS tofu, cubed toasted sesame seeds

Directions:

1. Chop bok choy and garlic and let sit for 5 minutes to bring out their health-promoting properties.
2. In a stainless steel heat broth. When it begins to steam add bok choy and healthy saute, Healthy Sauté for 4 minutes.
3. Toss with garlic, olive oil, and salt and pepper to taste and any of the optional ingredients you would like to include.

Serves 2

Nutritional Profile

4-Minute Healthy sautéed Bok Choy
1.00 serving
(280.93 grams)

Calories: 218

NutrientDRI/DV

 vitamin A337.8%

 vitamin C141.3%

 vitamin K90.2%

 folate37.7%

 vitamin B627.6%

 calcium24.2%

 manganese19.5%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 4-Minute Healthy Sautéed Bok Choy is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn’t contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe’s in-depth nutritional profile that includes values for dozens of nutrients – not just the ones rated as excellent, very good, or good – please use the link below the chart.) To read this chart accurately, you’ll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling found in the U.S. Food and Drug Administration‘s “Reference Values for Nutrition Labeling.” Read more background information and details of our rating system.

4-Minute Healthy sautéed Bok Choy 1.00 serving 280.93 grams Calories: 218
Nutrient	Amount	DRI/DV (%)	Nutrient Density	World’s Healthiest Foods Rating
vitamin A	10134.87 IU	337.8	27.9	excellent
vitamin C	106.04 mg	141.4	11.7	excellent
vitamin K	81.19 mcg	90.2	7.4	excellent
folate	151.00 mcg	37.8	3.1	good
vitamin B6	0.47 mg	27.6	2.3	good
calcium	242.59 mg	24.3	2.0	good
manganese	0.39 mg	19.5	1.6	good

World’s Healthiest Foods Rating	Rule
excellent	DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10%
very good	DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5%
good	DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 4-Minute Healthy Sautéed Bok Choy

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