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recipe: almond crusted salmon

1/2/2021

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Salmon is rich in omega-3 fatty acids, high in protein, and an excellent source of vitamin B12! It has a less “fishy” taste/smell compared to most other fatty fish and can be prepared in so many different ways which makes it super versatile for meal planning. Try this recipe if you like a good crunch!
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Ingredients:
  • Salmon, 1 pound sliced into 4 filets — I always prefer wild salmon if possible!
  • Whole almonds (lightly salted), 1/4 cup
  • Panko breadcrumbs (Italian style), 2/3 cup
  • Fresh garlic, 3 cloves
  • Basil pesto sauce, 1 tbsp
  • EVOO (extra-virgin olive oil), 2-3 tbsp
  • Garlic powder
  • Onion powder
  • Ground black pepper
  • Spray olive oil

​Directions:

  1. Preheat your oven to 420 degrees Fahrenheit.
  2. Place the almonds, garlic cloves, panko breadcrumbs, basil pesto, and 1 tablespoon of olive oil in a blender. Blend until the almonds and garlic cloves are in small pieces (a similar size as the panko breadcrumbs). This part shouldn’t take very long! If you can’t or don’t want to use a blender, just mince the garlic and almonds with a knife before mixing in with your pesto and breadcrumbs.
  3. Line a baking tray with foil and lightly spray with oil to prevent the salmon from sticking.
  4. Place the salmon filets on the foil-lined tray and rub each with about 1-2 teaspoons of EVOO. Then season generously with garlic powder and onion powder.
  5. Cover the top of each filet with the almond-panko-garlic crumb mixture. Try to cover up every bit of pink so you’re hardly able to see any of it when looking down from above.
  6. Season with freshly ground black pepper (optional) and spray with oil to “set” the topping.
  7. Cook at 420 degrees Fahrenheit for 20-22 minutes.
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Here, I paired my salmon with steamed jasmine rice, oven-roasted kale, and a small side salad (not pictured). Some other options might include: baked sweet potato with cinnamon butter and a side salad; roasted rosemary potatoes and steamed broccoli; sliced French bread with butter and canned (drained and rinsed) vegetables; or a whole wheat dinner roll with a side of steamable frozen vegetables.
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recipe: easy golden milk

1/2/2021

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Golden Milk is a drink made with turmeric that is rooted in India’s natural system of medicine known as Ayurveda. Turmeric (AKA “Indian Saffron”) is considered a staple ingredient in Indian cuisine often used in curries. Curcumin is the well-researched component of turmeric with an array of health benefits, including immune support, antioxidant and anti-inflammatory functions. Curcumin is also responsible for this recipe’s rich orange-golden color! This Easy Golden Milk recipe takes about 5 minutes. It makes a nutrient-rich, golden drink that warms the heart and helps support your body’s natural immune function as part of a balanced diet. 
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Ingredients:
  • 2 cups milk (Note that turmeric is fat-soluble, so use a milk that contains a little bit of fat as this may aid absorption. I’ve used organic 1% dairy milk and soy milk with this, and both tasted great!)
  • 2 tsp turmeric
  • 1-2 cinnamon sticks
  • 1/4 tsp ground ginger
  • 1/4 tsp ground cardamom
  • 1/4 tsp vanilla extract
  • 1/8 tsp ground black pepper
  • 2 tsp honey

Directions:
  1. Heat a small saucepan on low heat.
  2. Pour milk in first, then slowly add all of the other ingredients while whisking or stirring together.
  3. Heat for about 5 minutes on low, or until hot (not boiling), and serve immediately.

​Notes:
  • Do store the golden milk in a sealable heat-safe container (like a mason jar or Pyrex container) and keep in the refrigerator to reheat tomorrow!
  • Do use 1/4 tsp ground cinnamon if you don’t have cinnamon sticks in your pantry, but it doesn’t fully dissolve into the liquid which can be off-putting for some!
  • Do add more or less honey (or other sweetener) depending on your preference. Totally up to you!
  • Don’t leave out the ground black pepper. Curcumin has a pretty low bioavailability when consumed on its own. This means it doesn’t get utilized by our bodies very well unless paired with other substances known to enhance its bioavailability. Piperine, the active component of black pepper, is known to significantly improve the bioavailability of curcumin. Basically, leaving out black pepper in this recipe wouldn’t allow you to reap the full health benefits of turmeric! You can read a nice review paper on curcumin here if you’d like.
  • Don’t believe the misinformation about “immune-boosting” foods. While there are no specific foods or ingredients that boost immunity or cure disease and illness, the overall quality of our diet & lifestyle does impact our immune function. Just leaving you with something to keep in mind as we continue to live through this COVID-19 pandemic!


Always consult with your physician or primary care provider before incorporating aspects of Ayurvedic therapy as there may be contraindications based on your health status, medications, and past medical history.
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    I'm Gabbie, a registered dietitian nutritionist (RDN) based in Texas! I think eating well should be simple and enjoyable, and I love helping other busy adults feel empowered to lead healthier lives!

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  • Home
  • ABOUT
  • WORK WITH ME
    • 12-Week Nutrition Coaching
    • The Nutrition Revamp
  • Free resources
    • Newsletter
    • Podcast
    • Blog >
      • Blog
      • Recipes
  • Contact Me