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Tag Archive for: broccoli

How to Make the Best Baked Salmon

Fish, General, Recipes
baked salmon with lemon juice, olive oil, salt, pepper, and dill baked

Salmon is a nutrient dense food that we like to eat about once a week. Stay away from farm-raised salmon that are fed soy meal and given a chemical to make their flesh pink. Wild caught salmon are rich in 18-carbon omega-3 linolenic acid that protects us against heart disease, high blood pressure, strokes, cancer, arthritis, psoriasis, asthma, and autoimmune disorders. It is also rich in the longer chain fatty acids like EPA and DHA that are necessary for proper function of the brain and eyes (and are especially beneficial in the diet of pregnant women and growing children). Salmon is also an excellent source of vitamin D and contains vitamin A and E, iron, iodine, and the B vitamins. (Information from Sally Fallon’s Book Nourishing Traditions p. 418)

Ingredients/Materials

  • Wild Caught Salmon (We buy ours at our local grocery store for $10 for 16 oz.)
  • ¼ c. Extra Virgin Olive Oil
  • 1 Lemon
  • ½ t. Dill
  • 1 t. Real Salt (I buy my Real Salt in bulk here. You can buy a shaker here, or a refill pouch here.)
  • ½ t. Pepper
  • Glass Pan (Buy one here.)
  • Lemon Press (Buy one here.)
    salt, pepper, dill, lemon, and extra virgin olive oil to bake wild caught salmon

    Everything You Need to Bake Your Wild Caught Salmon

    wild caught salmon, broccoli, and rice

    Everything You’ll Need to Turn this into a Great Dinner

Directions

  • Preheat the Oven: Preheat the oven to 425˚F.
  • Salmon: Arrange the salmon in the glass pan. I usually need to cut the tail off in order to make it fit. (I like using my kitchen scissors for this.)

    raw wild caught salmon cut to fit in a glass pan with nothing on it

    Wild Caught Salmon Cut to Fit in a Glass Pan

  • Lemon: Use the lemon press to squeeze the juice of one lemon all over the salmon.

    IMG_8657

    Squeezing Lemon Over Wild Caught Salmon

  • Extra Virgin Olive Oil: Drizzle the olive oil generously on top of the salmon.

    IMG_8661

    Pouring Extra Virgin Olive Oil Over Wild Caught Salmon

  • Spices: Sprinkle generous amounts of dill, salt, and pepper all over the salmon.

    IMG_8664

    Sprinkle Salt, Pepper, and Dill onto the Salmon

  • Bake: Bake at 425˚F for 10 minutes. The fish should flake apart with a fork when done.

    baked wild caught salmon with lemon, extra virgin olive oil, salt, pepper, and dill

    Baked Wild Caught Salmon

  • Enjoy: Serve with rice and broccoli for a complete and delicious meal. Our kids love salmon. It is one of their favorite dinners.

    young child eating a salmon dinner with rice and broccoli

    Elliot Loves Salmon!

April 6, 2015/by Stacey Maaser
https://embracing-motherhood.com/wp-content/uploads/2015/04/embracing-motherhood.com-14.png 400 810 Stacey Maaser https://embracing-motherhood.com/wp-content/uploads/2018/01/EM_Logo.png Stacey Maaser2015-04-06 12:53:162020-11-20 18:37:24How to Make the Best Baked Salmon

Why Broccoli is So Good for You and How to Make the Best Steamed Broccoli

Fruits and Veggies, General, Health, Nutrient Dense Foods, Recipes
steamed broccoli with melted butter and salt

Steamed broccoli smothered with butter and sprinkled with salt is a favorite side dish in our household. I like to buy organic broccoli (when I can) and cook it a couple times a week. It makes a great accompaniment to a roast chicken or salmon dinner, and the kids love it too!

Why Broccoli is So Good For You

Broccoli is high in carotenoids, vitamin C, chromium (which helps prevent diabetes) and contains B complex, calcium, phosphorus, and potassium as well. It also contains some protein and fiber. It is rich in indoles (as are all members of the cruciferous family), which is a potent anticancer substance as well as.

Broccoli is loaded with glutathione! Glutathione is found at very high concentrations in the lens of the eye and when eaten in the form of broccoli, cabbage, and parsley, it helps to protect the eye from cataracts. Glutathione is also an antioxidant that helps prevent cancer. Studies show that people who prefer to eat broccoli have lower rates of all kinds of cancer. When you cook broccoli, 30-60% the glutathione is lost. (100% is lost in canning.) (From Nourishing Traditions by Sally Fallon, p. 192 and p. 374)

But Watch Out!

Broccoli also contains glucosinolates which prevent the uptake of iodine and affect the function of the thyroid so they are considered goitrogens. When iodine uptake is interfered with, it can result in an enlargement of the thyroid, known as a goiter. This is really only something to watch out for if broccoli and other cuciferous vegeatables (brussel sprouts, cabbage, and cauliflower) are eaten in excess. So don’t go too overboard on eating them!

Steaming is the Best

By steaming broccoli, you are lessening the effects of the goitrogens while maintaining the valuable nutrients packed within. I also think it tastes the best!

Ingredients/Materials

  • Broccoli (One head of organic is best.)
  • Steamer Pan (Get one here.)
  • Butter
  • Real Salt (I buy my Real Salt in bulk here. You can buy a shaker here, or a refill pouch here.)

Directions

  1. Prepare the Steamer: Fill the steamer with water and turn the heat to high.

    Steaming pan

    Steaming Pan

  2. Chop up the Broccoli: Sometimes I like cutting it into more bite size pieces before steaming, and sometimes I just chop off the stalk. (You can eat the stalk too if you’d like.)
  3. Add the Broccoli: Place the broccoli in the steamer. When I can, I like to position the head of the broccoli facing up so that the top doesn’t get overcooked.

    raw broccoli ready to be steamed

    Raw Broccoli Ready to Steam

  4. Cover and Steam for 5 Minutes: Once the water comes to a boil, I like to turn down the heat just a bit so it’s still boiling, but not spurting water out. The broccoli should be bright green and tender when it’s done.

    bright green and tender steamed broccoli cooked to perfection

    Steamed Broccoli

  5. Cold Water Bath: Run the broccoli under cold water to stop it from cooking any further. This will help the broccoli to hold its color. I usually skip this step, however, because I want the butter to melt easily.
  6. Butter and Salt: Cut into florets, smother with butter, sprinkle with salt, and serve.

    steamed broccoli topped with chunks of butter and sprinkled with salt

    Steamed Broccoli with Butter and Salt

April 1, 2015/by Stacey Maaser
https://embracing-motherhood.com/wp-content/uploads/2015/04/Untitled-design-4.png 400 810 Stacey Maaser https://embracing-motherhood.com/wp-content/uploads/2018/01/EM_Logo.png Stacey Maaser2015-04-01 10:51:312020-11-20 18:40:19Why Broccoli is So Good for You and How to Make the Best Steamed Broccoli

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Stacey Maaser

Stacey Maaser author of Embracing Motherhood

Author of Embracing Motherhood

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Hi, I’m Stacey Maaser,

author of Embracing Motherhood! I am a stay at home mother of 5 with 7 years of teaching experience and a Master’s degree in Curriculum and Instruction. I am passionate about teaching my children, feeding them healthy food, learning the truth about things (not just what is popular opinion or counter culture), and sharing what I’ve learned and experienced with others. Thanks for stopping by!

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