Mediterranean Salmon Salad with Olive Dressing

Posted on February 7, 2015 by Splendid Recipes

Over the last three decades or so, Americans have learned to reduce fat in their diet. Some are still struggling, but many have made good head way to eating a whole food clean diet, for better health.

Even though fat has been reduced, we are still not eating enough of the healthy fats, which include omega-3 fatty acids, including DHA and EPA or both known as “docosahexaenoic acid” and “eicosapentaenoic acid.” Both are found in fatty fish, like tuna or salmon.

The recommendation of consuming omega-3 fatty acids, is 250 milligrams of DHA and EPA, at least 2 times per week, and 3 ounces at each setting.

Our featured recipe fits the bill, so to speak. The recipe is, Mediterranean Salmon Salad with Olive Dressing, and here is what you will need.

Mediterranean Salmon Salad with Olive Dressing

1 pound tiny new potatoes, halved if large

1 pound French green beans, stem ends trimmed

1/2 cup mixed Mediterranean olives, pitted

3 tablespoons olive oil

1 tablespoon horseradish mustard

1 tablespoon lemon juice

1 teaspoon coconut sugar

1/2 teaspoon ground black pepper

2 teaspoons lemon pepper

12 ounce fresh baked salmon, broken into chunks

Lemon wedges

Turn broiler up, sprinkle lemon pepper onto flesh side of salmon.

Place on a foil lined baking sheet. Place fish under broiler and broil for about 8 to 10 minutes or until fish is done, about 160 degrees. Let cool, chunk and set aside.

Place potatoes in a 4-quart pan and add water to cover. Bring to boiling, and reduce heat. Cover and simmer for 5 minutes. Next add beans and return to boiling.

Reduce heat, cover and simmer another 5 minutes or until potatoes and beans are just tender. Drain well, and set aside.

Meanwhile, place 1/2 cup olives, oil, mustard, lemon juice, sugar, and pepper in a blender. Cover and blend until smooth.

To serve, plate potato and beans mixture and top with salmon chunks. Drizzle with olive dressing. Garnish with a lemon wedge, if desired.

If the dressing is to thick after blending the ingredients together, you can thin it a bit by adding a little more oil, or a little of the brine from the jar of mixed olives.

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Wheat Free Alternative Grains and Other Plant Sources

Posted on September 10, 2014 by Splendid Recipes

Wheat is one of the world’s most commonly consumed grains.

It comes from a type of grass called Triticum that is grown in numerous varieties worldwide.

Common wheat, the wheat used to make bread, is related to grains which include durum, spelt, emmer, einkorn, and Khorasan wheat.

For some individuals, wheat can trigger a harmful immune response as is it contains a protein called gluten.

What Is Gluten

Gluten is a family of proteins found in grains, including wheat, rye, spelt, and barley.

Of the gluten-containing grains, wheat is by far the most common.

The two main proteins in gluten are glutenin and gliadin. Gliadin is responsible for most of the adverse health effects of gluten (Source: National Center for Biotechnology Information).

If you are one of the individuals who is bothered by gluten, you will be happy to know there are gluten-free or wheat free alternatives.

If you have already taken on the wheat-free lifestyle, you may have discovered the wide variety of wheat free grains to choose from.

Each with its unique flavor and baking properties.

All of the following alternatives to wheat are healthy swaps in your favorite breads, pastas and side dish recipes.

Wheat Free Alternative Grains

Quinoa

alternative flour used in muffins, pancakes and bread, it can be prepared as a hot cereal, added to soups or use as a salad topping.

Quinoa contains all the essential amino acids, making it a complete protein source.

It also contains manganese, phosphorus, copper, folate, iron, magnesium and zinc.

Quinoa’s texture is crunchy and has a nutty flavor.

Flax seed

This seed has a nutty flavor. They need to be fresh ground to get the most nutritional value from them.

Though they can be toasted whole first than ground for later use, but with less nutritional value.

Golden flaxseeds are lighter in color and have a milder or more neutral flavor, while the brown flaxseeds have more of a nutty flavor.

They can be added to salads, cereal and when baking bread.

Buckwheat

Though it may sound like it, buckwheat is not a member of the wheat family and it isn’t technically a grain, but it’s often used in place of grains.

It’s a good alternative for those with wheat allergies.

Diets rich in buckwheat seem to promote lower cholesterol and lower blood pressure (National Library of Medicine).

The most common or traditional use of this flour is making Buckwheat Pancakes.

Amaranth

Amaranth is a broad-leafed, bushy plant that grows about six feet tall. It has brightly colored flowers that can contain up to 60,000 seeds. The seeds are nutritious and are ground into flour.

Not a true grain, amaranth is often called a pseudo-grain, which are seeds but have grain-like characteristics.

Amaranth belongs to the plant family that includes beets, chard, spinach among other eatable sources.

Oats

Oat flour is another great wheat alternative. Oat flour has a good amount of protein and fiber, plus a tender texture and mild taste. It can be use it in recipes that include pancakes, protein bars, and cookies.

When using oats as an alternative to wheat, be sure to select gluten-free oats.

These are specially-selected varieties that have eliminated the cross-contamination with wheat, barley and rye.

More Wheat Free Alternatives

There is also Almond flour, which is versatile and easy to work with.

Use almond flour in place of breadcrumbs for breading fish or meat. You can also swap it for white flour in baked goods such as brownies.

Coconut flour though is not good flour to use entirely by itself, as it bakes very differently from white flour and other flour substitutes.

Coconut flour absorbs a lot of moisture and yields a denser, heavier texture out come.

It requires more eggs or wet ingredients to perform.

This flour alternative is ideal for quick breads with lots of wet ingredients, such as banana bread.

There is also chickpea flour (made from beans), as well as tiff flour and millet flour among many others.

Storing Your Gluten-free Flour

Alternative wheat flours are not cheap, so you want to make sure you store them correctly.

It is best to them in the freezer to prevent them from going rancid.

You can store the flours in their original packaging, or in freezer safe containers.

Each alternative flour has its own unique flavor and can be used in many different ways to add variety to your cooking and baking.

Try These Gluten-free or wheat free alternative recipes –

Gluten Free Iron Skillet Pecan Coconut Cake

Fruit and Nut Sensation

Posted on January 18, 2014 by Splendid Recipes

Sensation refers to the faculty of perception of stimuli. So just looking at the image above should be stimuli enough to prepare this recipe for breakfast or any time you feel like something nutty and fruity.

Here is what you will need:

Not on the cutting board is 1/4 cup flax seed, crushed.

Preparation of Fruit and Nut Sensation is as follows:

In a large glass mixing cup; smash bananas. Add the egg and mix in well; add flax seed and mix again until well incorporated.

Place a large skillet over medium-high heat. Once heated add coconut butter. Pour banana mix to form a medium or large banana cake. Cook on each side 2 to 3 minutes. Remove to plate. Add the toppings; strawberries and pecans. Pour over maple syrup.

Makes 3-4 medium cakes or 2 large cakes

Enjoy the sensation.