Wellness Club Continues

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Hi Everyone!

I've had so much fun talking wellness with you all that I’m going to keep this Wellness Club going. Here's another week of healthy meals I hope you'll enjoy. Today's tip? Instead of worrying about all of the things I’m trying not to eat (gluten, dairy, sugar), I thought I’d give you all a list of my favorite feel-good ingredients. See below.

I've spent this week at the photo shoot for my new cookbook (sneak a peek at some of the gorgeous food here.) It made me realize how excited I am to share this new book with you all. It’s killing me not to share all of the recipes with you now!

Please keep your questions, comments, and recipe suggestions coming. I love continuing this conversation!

xo- Amanda

1. Animal Proteins: Organic Grass-Fed Beef, Chicken, Pork, and Lamb
2. Avocados-Research has shown avocadoes reduce inflammation, blood sugar elevation, and cholesterol and improve osteoarthritis and rheumatoid arthritis. Thanks to the high fat content in avocado, if you add avocado to a salad, you’ll increase the absorption of anti-oxidant carotenoids in the salad itself by 200 to 400 percent.
3. Brassicas and Cruciferous Vegetables
4. Citrus Fruits
5.Dark Chocolate
6.Dried Chiles
7.Dried Spices: Spicing our food for both taste and dietary benefits is nothing new; Confucius was a proponent of consuming ginger with every meal for digestive benefits! Today, we most often think of spice as simply a flavor agent, but it also does the body good as well, adding complexity to dishes and taking the place of excessive salt or sugar. Cinnamon has been shown to kill bloat and discomfort-inducing bacteria in the GI tract, while increasing overall circulation, and to regulate sugar levels after a meal. Turmeric is a proven anti-inflammatory and anticancer agent, making it a great addition for those with arthritis or living with cancer. You can find it in capsule form at your health-food store, but sprinkling it into savory dishes does the trick as well. Like many other spices, black pepper acts as a thermogenic, increasing your metabolic rate and increasing the absorption of turmeric and many other compounds with poor bioavailability (a substance’s natural ability to be absorbed by the body) by 2000 percent.
8. Eggs
9.Fish and Seafood: Salmon and Other Oily Ones
10. Fructo-oligosacchrides: Short-chain fructo-oligosacchrides (scFOS), such as garlic, onions, and burdock, are a delicious source of sweet low-calorie carbohydrates.
11.Garlic
12.Green Tea: Green tea leaves are unfermented and therefore contain higher amounts of polyphenols than oolong or black tea. Polyphenols are powerful antioxidants, the most well-known is apigallocatechin gallate (EGCG).
13. Herbs
14.Leafy Greens
15. Legumes
16. Mushrooms
17. Honey Of the natural sweeteners, honey seems to have the most health benefits, showing promise in healing skin wounds, reducing cough and diarrhea in children, and improving environmental allergies to name a few.
18.Oils:Olive, Canola, and Coconut
19.Sweet Potatoes
20.Quinoa
21.Seeds
22.Tree Nuts
23. Berries! Blueberries, blackberries, raspberries

This Week's Recipes

 

Salmon with Lentils and Herbed Yogurt

 
Salmon with Lentils and Herbed Yogurt
Lentils get a bad rap as hippie food, but they are delicious. With this recipe, you can turn a 5 year old skeptic into a lentil fan! Skip the fish if you’d just like to make a delicious vegetarian dinner.
  • tick Easy Entertaining
  • tick Fish
  • tick Vegetarian Option
  • tick Gluten Free
  • tick Dairy Free

Ingredients

 
1/2 lb French green lentils, such as du Puy 1/4 cup olive oil
2 cups leeks, well rinsed and chopped (white and light green parts) 2 tsp fresh thyme leaves
2 tsp kosher salt 3/4 tsp freshly ground pepper
1 tbsp garlic, minced 1 1/2 cups celery, chopped
1 1/2 cups chicken broth, low sodium 2 tbsp tomato paste
2 tbsp red wine vinegar 4 6-oz salmon fillets
1/2 cup Greek yogurt 2 tsp chopped parsley
1 tsp lemon juice, freshly squeezed

Preparation

 
Bring 4 cups of water to a boil and pour over lentils in a heat-proof bowl. Let sit for 15-25 minutes, then drain.
 
In the meantime, heat the oil in a large sauté pan. When the oil is hot, add the leeks, 1 tsp of the thyme, salt, and pepper and cook over medium heat for 10 minutes, stirring frequently until the leeks are soft. Add 2 tsp of the garlic and cook for 1 more minute, stirring. Add the drained lentils, celery, chicken stock, and tomato paste. Cover and simmer for 20-30 minutes, until the lentils are tender. (You can make these ahead, by the way!) Add the vinegar and season to taste.
 
While the lentils are cooking, preheat the oven to 450˚. To cook the salmon, heat a dry oven-proof sauté pan over high heat for 4 minutes. (Nonstick is not good for this.) Meanwhile, rub both sides of the salmon fillets with olive oil and season the tops liberally with salt and pepper. When the pan is very hot, place the salmon fillets seasoning-side down in the pan.  Cook over medium heat without moving them for 2 minutes, until very browned. Turn the fillets and place the pan in the oven for 5 to 8 minutes.

Stir the yogurt, remaining 1 tsp of garlic, 1 tsp of thyme and parsley together in a bowl. Spoon a mound of lentils on each plate, place a salmon fillet on top and top with a dollop of herbed yogurt. Serve immediately.

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