Guest Blogger: Kristina LaRue, RD
It’s time for the second course on your Mother-Daughter menu. I sure hope you enjoyed the Spinach and Arugula salad. This week we have a Walnut and Flax Crusted Salmon with Lime-Infused Millet. Delicious!
Salmon is on the menu because it’s swimming with omega 3 fatty acids, pun intended. These are the good fats that are not only helpful in reducing inflammation and preventing heart disease, but omegas 3s also play a key role in brain health. They protect against cognitive decline, as well as support the growth of a developing baby in the womb.
The highest quality and most absorbable source of omega 3 is found in the sea from salmon, halibut, mackerel, tuna, anchovies, sardines, and algae. This recipe is triple loaded with omega 3s because it contains the plant sources too—walnuts and flaxseeds.
Lots of whole grains and seeds in these recipes give you both fiber and magnesium helping to control hot flashes, breast tenderness, and bloating. So eat to your health, and enjoy this entree celebrating womanhood. Next week, you’re in for a real treat—yes, save room for dessert!
¼ cup bran cereal
2 tablespoons coconut flakes
2 tablespoons walnuts
2 tablespoons flaxseeds
8 ounces salmon, skin removed
1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper and coat with cooking spray.
2. In food processor, blend cereal, coconut, walnuts, and flaxseed together; pour mixture into a shallow bowl.
3. Coat all sides of salmon with walnut mixture and place on baking sheet.
4. Spray tops of salmon with cooking spray, and bake for 12-15 minutes until cooked through.
½ cup millet
1 cup water
1/8 teaspoon kosher salt
1/8 teaspoon coriander
1 teaspoon olive oil
½ lime, juice and zest
1 tablespoon chopped basil
1. In medium pan, mix together millet, water, and salt, and bring to a boil.
2. Reduce heat to simmer and cook for 25 minutes, or until liquid is absorbed.
3. Add olive oil, lime juice, zest, and basil to millet and stir to incorporate.