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.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

http://www.Basilmomma.com http://www.edibleindy.com

 

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