Choose healthy fats: Oils from olives, nuts, avocados, seeds and fish help keep cells strong and allow them to regenerate quickly. Add a little to each meal to ensure that you get between 10-30 of your daily calories from these healthy fats. People with Diabetes, auto immune disease and other existing ailments should shoot for the higher end, 30% fat intake, to help reduce the amount of simple carbohydrates eaten.
Blackstrap Molasses Salmon
Heart healthy salmon with a tasty new twist.
Preheat oven to 375 degrees.
Lay out a large piece of aluminum foil long enough to double up and create an aluminum foil pocket.
Lay the salmon filet on ½ of the aluminum foil.
Drizzle the molasses and then the soy sauce over the filet.
Fold the other half of the aluminum foil over the top of the salmon and roll the edges to create a sealed pocket.
Bake for 20 min or until salmon is just tender. Do not over cook as salmon dries out rather quickly.
Leftover salmon makes an excellent topping for a spinach salad the next day.
Make enough to snack on as a heart healthy treat with a few multi grain crackers.
Number of Servings: 4
Serving Size: 4 oz.
Nutrition facts per serving: Calories: 220, Fat: 5g, Saturated fat: 1g, Polyunsaturated fats: 0g, Monounsaturated fats: 4g, Carbohydrates: 8g,Sugar: 8g, Fiber: 0g, Protein: 31g, Sodium: 780mg,
Significant source of EPA and DHA, 4 oz. contains 1518 mg.
Sleep may be the most important factor in keeping your immune system strong. Our bodies repair, rebuild and recover while we are asleep. Running short on zzzz’s will compromise your ability to fight off diseases. The average adult needs 7-9 hours/day and children need even more, up to 10 or 11 hours/day. If you are ill or feeling run down the most important thing you can do is sleep. Avoid TV and phones when trying to nod off as it runs into precious time you could be recovering.
A Taste of Baja Fish Tacos
Prep: 5 minutes Cook: 6 minutes
Yield: 4 servings Ingredients
1 pound tilapia, raw, cut into strips
2 teaspoons olive or canola oil
1 teaspoon jalapeño pepper, seeded and diced
2 teaspoons salt-free lemon pepper seasoning
1/8 teaspoon salt
1 lime, cut into wedges
8 each 6-inch corn tortillas
1 1/2 cups red cabbage, shredded
8 tablespoons salsa
8 teaspoons reduced fat sour cream
Heat large skillet over medium heat. While pan is heating, sprinkle fish with lemon pepper, salt, and the juice from one lime wedge. Add olive oil and swirl around pan to coat. Add fish and jalapeño to pan. Sauté for 2 minutes on one side, turn, and cook another 2-3 minutes. Fish will be white throughout and flake easily when fully cooked. Cover tortillas and heat in microwave until warm (20-30 seconds). Place 2 tortillas on each plate. Layer each tortilla with cabbage, 1 tablespoon of salsa, and 1 teaspoon of sour cream. Evenly divide the fish, and place on top. Squeeze lime over the fish, and fold over tortilla.
You can use ny kind of white fish with this recipe such as snapper, halibut, and mahi-mahi. Non-fat Greek yogurt can be substituted for the reduced fat sour cream, and Avocado Cream would make a great addition. Serving Tips For added flair, sprinkle cilantro or green onions over the top.
Serving size: 2 tacos. Calories: 295, Fat: 9g (3g sat, 4g mono), Cholesterol: 61mg, Sodium: 154mg, Carbohydrate: 27g (4g fiber, 2g sugar), Protein: 27g
Recipe provided by Quest Diagnostics
The Denver Wellness Center team of registered dietitians will be posting daily health tips to keep you and your families healthy during these trying times. We will focus on the areas that the CDC and other health experts are recognizing as special areas of importance to stay well. We encourage you to share these tips on nutrition, physical activity, stress management, sleep, food safety and overall well being with your loved ones. Remember, a strong body has a much better chance of fighting off this microscopic enemy.