Healthy Fats

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.
 
Ingredients:

• 1 (16 oz.) salmon filet
• 2 Tbsp. blackstrap molasses
• 2 Tbsp. low sodium soy sauce

 
Directions:
 
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. 
 
 
Tips:
 
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. 

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