Lunch should be the largest meal of the day and be consumed between noon and 1 p.m. for optimum digestion and calorie burning; in harmony with the circadian rhythm of the body. Packing lunch doesn't need to be a hassle, truly. Here are the meals I prepare for lunch every week for my family and the tips that help make preparing lunch so much easier. See my video "Eating on the Go" on the Eating Psychology page of this website, under Services.
Chicken with Rosemary, Green beans with basil and Turnips
Tuna with Lemon & Dill, Asparagus and Jerusalem Artichokes
Cod, Brussels Sprouts and Butternut Squash
Mackerel, Kale and Acorn Squash
Sardines, Collards and Spaghetti Squash
Steamed shrimp with catchup & horseradish dipping sauce, Sweet Potato and Broccoli
Orange Roughy, Cauliflower and Carrots
Tilapia, Mustard Greens and Acorn Squash
Wild Caught & Farm Raised FishWithout aquaculture, the world faces a serious seafood shortage by the year 2030.
Salmon is an important part of maintaining my balanced diet. It provides essential nutrients and B vitamins, in addition to Vitamin D, Zinc, Potassium, Omega-3 polyunsaturated fatty acids and protein.
Mercury in fishPersonally, I have looked closely at the situation and I am informed, but not at all concerned. I am concentrating more on avoiding sources of mercury such as amalgam fillings and heavy metal toxicity from tattoos. I think the "mercury scare" is largely designed to motivate people to consume farm raised fish that have been grown with antibiotics and fed GMO grains.
I thought the only choices that were available to me for salmon was wild caught or farm raised. Then I found out about a farm raised sustainable source of salmon, that is grown in the cold, natural pristine clear waters of the North Atlantic, miles away from noisy and disturbing water traffic, pollution and other fish farms, using closed containment, recirculation salmon farming systems. Multiple durable nets keep the salmon on the farm and prevent predators from entering. Glacial rivers run down and flow into the waters of the basin, providing fresh water inflow that reduces the salinity and creates an ideal environment for growing salmon, using advanced aquaculture technology. The fish can school and thrive at low stocking densities in their natural habitat. Salmon raised on land-based tank farms pale in comparison nutritionally, as well as taste. They are raised commercially, in unnatural conditions, and fed economical rations that may contain antibiotics, growth hormones and other ingredients that we would do well to avoid.
Salmon grown in land-based tank farms have far greater environmental impact than coastal water farms, because they use electricity to pump, heat, cool, recirculate and filter the water, as well as the disposal of waste. The fish are fed an unnatural diet of grain (including genetically engineered varieties) and are routinely given growth hormones, antibiotics and chemicals that have not been shown to be safe for humans. This diet creates fish with an unappetizing graying flesh. This is remedied by feeding synthetic astaxanthin, made from petrochemicals, which has not been approved for human consumption and is toxic. Farm raised fish are banned in Australia and New Zealand.
The results are obvious when I see the difference between the pale pink-orange color of tank farm raised salmon and the pink-red flesh of coastal farm raised salmon, which are fed a nutrient-dense, dry pellet made from animal, plant and fish proteins and essential vitamins and minerals, without growth hormones or antibiotics.
Preventative measures are taken, but some salmon may get sick. If approved antibiotics are prescribed by veterinarians, there is a strictly regulated withdraw period and testing program in place to ensure that the medication has cleared the salmon's system before it can be harvested.
What makes the flesh of salmon pink? Carotenoids are natural ingredients found in lobster shells, carrots and egg yolks. Carotenoids are part of the salmon diet to provide them with vitamin A, which is a powerful antioxidant. Wild Sockeye Salmon is bright red, with firm flesh, so that the fat marks through the meat are thin. It has a natural astaxanthin content and actually has one of the highest concentrations of astaxanthin of any food. If the fish is pale pink with wide fat marks, it is farm raised. Atlantic Salmon is typically farm raised, while salmon labeled "Alaskan" or "Sockeye" is not farmed. Also, the salmon served in restaurants is mostly farm raised.
There has been some concern about mercury in salmon, but the East coast farm raised salmon is .018 parts per million; well under the limits that are set by the USFDA, which allows 1 part per million.
Without aquaculture, the world faces a serious seafood shortage by the year 2030. They are playing a significant roll in the salmon recovery program, meeting a growing demand for healthy salmon and feeding the world. It is a responsibility they take seriously. Much of the oceans wild bounty have been depleted, as is the case with Orange Roughy. I am so glad that proactive measures have been taken to provide a sustainable source for salmon.
This salmon is roughly 1/3 the cost of wild salmon, and every bit as nutritious and delicious. Unlike wild caught salmon, which is only available 3-4 months of the year, this farm raised salmon is harvested daily and available year round. This salmon is fresher, because it isn't harvested until my grocery store places an order.
For more information: truenorthsalmon.com
Salmon with garlic, onion, cucumber & dill sauce "My husband, who hates fishy fish, loves this recipe".
Salmon contains 155 calories per 3 oz. serving with 21 grams of protein and Omega 3 essential fatty acids.
It is a rich source of calcium, phosphorus, potassium, copper, selenium, B vitamins, and amino acids.
1 1/2 pounds wild caught salmon
1/4 cup butter, melted
1/4 cup finely chopped cucumber, drained
1 small clove fresh garlic, minced (optional)
1 spring onion chopped fine (optional)
1 t. dried dill
lemon wedge (optional)
Tip: Substitute olive oil if you cannot have butter. Place salmon on baking sheet that is coated with olive oil, to prevent sticking. In a small sauce pan over a medium-low heat, melt butter and sauté garlic and onion until it wilts, about 2 minutes. Remove from heat and stir in cucumber. Spread evenly over the surface of the fish and sprinkle with dill. Bake in a preheated 350 degree oven for 20 - 30 minutes, until the fish flakes when tested with a fork. Remove to serving plates and serve hot, with lemon wedges.
Makes 4 servings.
Prebiotic PattyRead about the benefits of prebiotic foods in the 4/1/17 Nutrition Blog.
1 cup green pea flour (grind split peas into flour)
1 cup sprouted spelt flour
¼ cup ground flax meal
1 teaspoon Celtic Sea Salt
1 teaspoon baking powder
1 cup raw Jerusalem Artichoke, puree or Jicama
½ medium sweet onion, chopped
1 garlic clove, diced
½ cup milk
¼ cup melted goat butter, melted
Combine green pea flour, spelt flour, flax meal, sea salt and baking powder in a bowl.
Puree Jerusalem Artichoke, sweet onion and garlic clove together. I use a Vitamix.
Put pureed ingredients in the bowl of a mixer and add butter, egg and milk. Mix well.
Add dry ingredients and mix well.
Place 1 large spoon full of the batter on a buttered iron griddle for each patty, and cook over medium heat, turning once to cook evenly on both sides.
Store in the freezer and thaw as needed.