Get Real Food!™ | Happy Valentine’s Day!

Julia Child quote_Valentine

Get Real Food!™ 

“I think careful cooking is love, don’t you? The loveliest thing you can cook for someone who’s close to you is about as nice a valentine as you can give.”.  ~Julia Child

Grilled Arctic Char with Cilantro Island Sauce

Artic char flesh resembles salmon
Arctic char flesh resembles salmon, but has a milder taste

Icelandic Arctic char, also known as salmon trout, is rich in heart-healthy omega-3 fatty acids.   If you haven’t tasted Artic char, it’s well worth giving it a try.  Arctic char tastes similar to salmon (even looks like salmon with its pinkish-orange flesh), but is milder in flavor.

Arctic char is an excellent choice if you don’t like a strong tasting fish, but want to include fish in your diet for its health benefits.  Be sure not to overcook this versatile delicacy or you’ll lose its natural moistness.  A quick grilling on both sides is all you need.   Continue reading “Grilled Arctic Char with Cilantro Island Sauce”

Broccoli Almond Salad with Avocado

AvocadoLooking for a quick side dish that’s different and delicious?  When you’re in the mood for a new twist on the usual steamed broccoli, give this salad a try.  The rough crunchy texture of the broccoli and almonds combined with the smooth creaminess of the avocado create a tasty contrast per forkful.

Avocados are a good source of both heart-healthy monounsaturated fats (known to lower blood cholesterol) and vitamin E, a powerful anti-aging antioxidant.

Both avocados and broccoli contain lutein – a nutrient from the carotenoid family of chemicals that contain pigments.  Lutein is one of the primary yellow pigments found in the central part of the retina (macula) that absorbs harmful components of sunlight.  Both lutein and zeaxanthin have been found to help protect against eye diseases, such as cataracts and age-related macular degeneration (ARMD), ARMD is the leading cause of blindness in the elderly.

One serving (1 1/4 cup) of this salad contains a whopping 4.5 mg of lutein which nearly meets the 6 mg that is recommended per day by leading physicians.   Continue reading “Broccoli Almond Salad with Avocado”

Hawaiian Tofu Salmon 7-Layer Salad

tofuHere’s the perfect summer salad that’s as colorful as nutritious. This Hawaiian-style seven-layer salad is a meal in itself and easy to make. The light tangy Asian dressing blends the silky texture of the tofu with the crunchy veggie layers.

Made with fresh chopped vegetables (local grown is best!) and salmon that’s packed with heart-healthy omega-3 fatty acids. Tofu is a high-quality source of vegetable protein, contains no cholesterol, and is rich in healthy isoflavones.

NOTE: Vegetarians can omit the salmon layer.

Continue reading “Hawaiian Tofu Salmon 7-Layer Salad”