Rosemary Salmon Salad

It’s the end of February, and at this time of year the constant cold, gray skies start to push me to sing the winter blues. Seasonal Affective Disorder (S.A.D.) is common during these low light winter months, but you don’t have to take it lying down. Recent research suggests that increasing your intake of omega-3 fatty acids might help your brain combat the mid-winter malaise. Wild caught salmon, a cold-water fish, is known to offer high levels of omega-3s. The American Heart Association recommends eating two servings of cold-water fish twice a week. Here’s a quick and inexpensive recipe for salmon that will not only satisfy your taste buds, but may also help improve your mood. I use Chicken of the Sea® wild caught, Alaskan salmon in a pouch — especially since learning that the carcinogenic chemical bisphenol-A (BPA) is found in the interior lining of canned goods and can leach into canned fish, among other things. The addition of capers provide a salty kick that contrasts the sweetness of the rosemary. If available, use fresh rosemary — it’s worth the effort and brightens the overall taste. For those interested, I use a mayonnaise called Vegenaise® and despite its funny name, is a delicious, heart-healthy, egg-free alternative to mayo. 

DAIRY and EGG FREE

serves 2

Rosemary Salmon Salad

1, 6 oz. pouch of wild caught, Alaskan, Chicken of the Sea® salmon

3 tablespoons of Vegenaise®, egg-free mayonnaise 

(or your favorite mayo)

1 tablespoon fresh rosemary, chopped (or 1 teaspoon dried)

1 tablespoon capers

freshly cracked pepper, to taste

Place ingredients in a medium size bowl and mix with a fork until well combined. Serve in a whole wheat pita or on whole wheat crackers. 

©2010 Tricia Barry Biagi

*Information on this blog is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this blog for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

Chocolate Chip, Banana, Coconut Muffins

When I was a kid my family dubbed me the “Biscuit Queen” — a name earned from sneaking extras of my mom’s buttery glimpses of heaven. These days my “Biscuit Queen” status has shifted to “Muffin Maven” —

a title defined by my desire to devour piping hot muffins smeared with melting butter and accompanied by a steaming cup of green tea. Simple pleasures like this nourish my soul during these cold, winter months and bring contentment through sharing this homemade goodness with my family.

     This chocolate chip, banana, coconut muffin recipe is dairy and egg free, but no one would know it from its sweet, moist texture. The secret to its rich, delectable consistency is coconut milk (transformed into coconut buttermilk by the addition of white vinegar). I use the canned, light variety, which can be found in the Asian food section of your grocery, and is lower in fat content than regular coconut milk. Many who are allergic to tree nuts, like my son, can tolerate coconut. According to Allergy New Zealand, “coconuts are not tree nuts, but are considered monocotyledonous plants of the palm family Arecaceae.” But, as always, check with your allergist to determine if coconut is something you can have.  

DAIRY and EGG FREE

makes 12

Preheat oven to 375º
Line muffin tin with muffin cups and set aside

Chocolate Chip, Banana, Coconut Muffins

2 medium (or 3 small) very ripe bananas, mashed

1/2 cup canola oil

1/4 cup light coconut milk PLUS

1 teaspoon white vinegar (mix together and set aside briefly)

2 tablespoons water

1 cup all purpose flour

1 cup whole wheat flour

2/3 cup sugar

1 teaspoon baking soda

1 1/2 teaspoons of baking powder

1/4 teaspoon salt

1 cup dairy free, chocolate chips (like Enjoy Life brand)

Combine mashed bananas, canola oil, water, and coconut buttermilk in a stand mixer with a paddle attachment until well integrated. In a separate bowl, mix flours, sugar, baking soda, baking powder and salt with a whisk (this simulates sifting the dry ingredients). Add dry ingredients to the wet in the mixing bowl and briefly mix on medium, to low speed until combined (be careful not to over mix). Finish by adding the chocolate chips, gently mixing until well dispersed throughout the batter. Using a 1/4 cup, spring-handled, ice cream scoop (lightly coated with canola oil for easier removal) fill lined muffin cups. Bake for 15 to 20 minutes, or until golden brown and/or an inserted cake tester (or toothpick) comes out clean.

Heart-healthy dinner for your sweetheart

Who doesn’t love Italian cuisine? This Valentine’s Day make an easy and delicious recipe that will not only satisfy the taste buds of your loved one, but will be healthy for his (or her) heart too! Starting with the organic grape tomatoes, which provide lycopene, an antioxidant that may help prevent heart disease as well as certain forms of cancer. Cooking the tomatoes in extra virgin olive oil enhances the power of the tomato’s lycopene and also delivers essential omega-3 fatty acids. Another powerhouse antioxidant, garlic, hosts an amazing compound called allicin, which may help to reduce cholesterol levels. Lastly, adding the red wine shares flavonoids, known to help prevent blood clots and plaque from building up in the arteries, and resveratrol, a compound shown to increase “good” cholesterol, which also thwarts blood clots. Enjoy with a glass of red wine and feel good knowing that this mouthwatering meal cares for your sweet’s heart too!*

serves 2

Tomato and red wine sauce with spaghetti

1/4 cup extra virgin olive oil

1 pint organic, grape tomatoes (quartered, length wise)

2 -3 garlic cloves, pealed and thinly sliced

1 teaspoon dried oregano

1/4 cup dry red wine (I used cabernet sauvignon) 

sea salt to taste

1/2 pound whole wheat organic spaghetti, cooked al dente

chopped flat leaf, Italian parsley (optional)

shaved parmesan cheese (optional)

In a large skillet or saute pan, cook extra virgin olive oil over medium heat until sizzling. Gently add quartered grape tomatoes and cook until the skin begins to puckered (about 10 minutes). Add dried oregano, sea salt and thinly sliced garlic combining with a light stir. Cook 5 minutes more, or until the garlic appears soft and translucent. Lastly, add the red wine and simmer, lowering the heat, for 10 to 15 minutes. Spoon sauce upon the whole wheat, al dente, spaghetti and garnish with chopped flat leaf, Italian parsley and parmesan cheese shavings. 

©2010 Tricia Barry Biagi

*Information on this blog is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this blog for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

Chocolate + Raspberries = Valentine’s Day

Chocolate and raspberries are one of those perfect combinations like basil and tomatoes, Snoopy and Woodstock, Scorcese and DiCaprio... just the right amount of tartness from the raspberries paired with just the right amount of sweetness from the chocolate.  This Valentine’s Day sandwich luscious raspberry jam between simple shortbread cookies and you’ll send your loved ones swooning for more. I used a dairy free recipe from one of my favorite bloggers and bakers, Food Allergy Mama, Kelly Rudnicki. Although, any chocolate shortbread recipe will work, such as the Martha Stewart recipe linked below. Use a couple of heart shaped cookie cutters, differing in size, to create the window where your raspberry jam can sneak a peak! 

Supplies

2 heart shaped cookie cutters, one twice as small as the other

raspberry jam (I prefer organic Cascadian Farm raspberry jam)

A delicious shortbread recipe:

http://www.foodallergymama.com

http://www.marthastewart.com/recipe/chocolate-shortbread