Basilmomma gives a boost of good and healthy dishes

Heather Tallman, Basilmomma offers a some healthy options for your family. Because it is heart awareness month and we all need a boost of good AND healthy food from Heart Healthy Blueberry Crisp to Honey Lime Salmon.

Honey Lime Salmon:

juice of 1 lime

zest of 1 lime

2 TB honey

1/4 C chopped cilantro

1/4 C low sodium soy sauce

4 3 oz filets of Salmon with skin on

salt and pepper to taste

Add all ingredients to a large resealable bag and marinate for 15-30 minutes in the refrigerator.

Remove coated fillets and place in a saute pan set to medium-high heat-skin side up.

Season with a pinch of salt/fresh pepper.

Cook skin side up for 4 minutes.

Carefully flip and cook, skin side down, for 3 minutes-or until firm to the touch.

Remove carefully and flake over salad, greens or a fruity couscous.

Couscous with Fruit

Adapted from Eating Well Magazine

2 tablespoons extra-virgin olive oil

2 tablespoons orange juice

1 tablespoon cider vinegar

2 teaspoons finely chopped shallots

pinch salt

freshly ground pepper-to taste

2 cups cooked whole-wheat couscous (or sub any other healthy cooked grain)

1 cup chopped nectarine or peach

1 cup mixed fresh berries, such as blueberries and raspberries

2 tablespoons toasted sliced almonds

Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl. Add cooked couscous, nectarines, berries and almonds; gently toss to combine.

In the second segment I will be sharing the above tips and a quick and easy fresh from the oven blueberry crisp. What to remember when eating a heart healthy dessert: avoid rich creams, butters, too-sweet and sugary. Stick with dark chocolates, berries, nuts, honey in addition to pure dairy in moderation.

Heart Healthy Blueberry Crisp

• 6 cups blueberries

• 2 tablespoons brown sugar

• 1 tablespoon all-purpose flour

• 1 tablespoon fresh lemon juice

• 2/3 cup all-purpose flour

• 1/2 cup packed brown sugar

• 1/2 cup regular oats

• 2 Tb milled flax seed

• 3/4 teaspoon ground cinnamon

• 4 1/2 tablespoons chilled butter cut into small pieces

• Preheat oven to 375°.

• Combine first 4 ingredients in a medium bowl.

• Pour into a prepared rectangular baking dish.

• Combine remaining flour, brown sugar, oats, and cinnamon, and cut in the butter with a pastry blender or butter knives until crumbly.

• Sprinkle over the blueberry mixture.

• Bake at 375° for 30 minutes or until bubbly.















 provides commenting to allow for constructive discussion on the stories we cover. In order to comment here, you acknowledge you have read and agreed to our Terms of Service. Commenters who violate these terms, including use of vulgar language or racial slurs, will be banned. Please be respectful of the opinions of others and keep the conversation on topic and civil. If you see an inappropriate comment, please flag it for our moderators to review.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s