Our first menu celebrates springtime’s bounty of fresh asparagus served with a baked fillet of wild salmon.  An added bonus:  each of these salmon recipes work equally well with boneless breast of chicken (remember to choose organic, free range chicken) or firm tofu.

One of the wonderful harbingers of spring here in New England, along with the return of the robin and the appearance of spring flowers, is fresh asparagus.  This delicious, nutritious vegetable is a rich source of folic acid, also known as folate or folacin. When taken in sufficient quantities by pregnant women, folic acid can effectively reduce the risk of neural tube birth defects such as spina bifida.  This explains why, in 1998, the Food and Drug Administration mandated that grain products must be enriched with folic acid.  The United States Public Health Service recommends that all women of childbearing age who are capable of becoming pregnant should consume 0.4 mg (400 mcg) of folacin per day to reduce their babies’ risk of suffering neural tube birth defects.  Folic acid is also essential to blood cell formation and growth, and in the prevention of liver disease.

This underappreciated B vitamin also appears to help prevent strokes. The results of a new study reveal that stroke mortality rates in both the United States and Canada dropped substantially after the FDA’s grain-fortification mandate took effect.

But why eat heavily processed, synthetically fortified foods when you can enjoy fresh fruits and vegetables that also provide anti-inflammatory antioxidants and a wealth of anti-aging hytonutrients?  The best sources of folic acid are asparagus and dark, leafy green vegetables such as spinach and collards.  A four-ounce serving of asparagus (8 medium-thick spears) provides 178 mcg of folic acid, which is 45 percent of the recommended daily allowance (400 mcg). 

Its wealth of nutrients, fiber and very low sodium and calorie content make asparagus a nutritionally wise (and delicious) choice.

Key Attributes of Asparagus

• Low in calories, with only 26 per four ounce serving, or less than four calories per spear
• Contains no fat or cholesterol
• Very low in sodium
• Excellent source* of folic acid (178 mcg per four ounce serving)
• Good source* of potassium
• Significant source* of thiamin
• Significant source* of vitamin B6
• Source* of fiber (2.4 grams per 4 oz. serving)
• One of the richest sources of rutin. This antioxidant bioflavonoid compound strengthens and may help prevent unsightly breaks in small capillaries in the skin.
• Abundant in glutathione, an essential tripeptide antioxidant found within our cells.  This is one of the body’s most effective fighters of cell-damaging free radicals, and constitutes a critical part of our anti-oxidant defense system. Glutathione also detoxifies certain carcinogens, and protects against chemicals that promote cell transformation or cell death.

*A significant source of an essential nutrient provides 10 percent or more of the RDA, a good source provides 25 percent or more of the RDA, and an excellent source provides 40 percent or more of the RDA. A source of fiber provides two grams or more per serving, a good source contains five grams or more, and an excellent source contains eight grams or more.

Menu

Baked Fillet of Salmon with Asparagus and Caper-Enriched Lemon Sauce

Spinach Salad with Fresh Raspberries

Feta, Toasted Walnut and Fresh Pear Platter

Pinot Noir

Pinot Noir is a delightful wine to accompany salmon because pinot noirs have enough acidity in them to mitigate the fatty content in Alaska's oil-rich salmon species.   They are also generally low on tannins, preventing the somewhat bitter aftertaste of some red wines.  Pinot Noir (and Pinot Gris, its white wine cousin) is a great balance for salmon.

Baked Fillet of Salmon with Asparagus and Caper-Enriched Lemon Sauce
This delightful entrée recipe is easy enough for everyday enjoyment, but elegant enough for a dinner party.  The piquant flavor of the capers enhances the delicate, yet distinctive flavors of the wild salmon and fresh asparagus.  Capers are an outstanding way turn a super dish into the sublime—without adding unwanted calories or fat.
2 tablespoons fresh lemon juice
2 tablespoons minced shallots (may substitute red onion)
1 tablespoon drained capers, chopped
1 teaspoon minced fresh thyme
1/2 teaspoon grated lemon zest – use organic only or omit from recipe
24 oz wild salmon fillets (1-1/4 to 1-1/2 inches thick; skinless if available)
1 pound asparagus, trimmed
1 tablespoon extra-virgin olive oil
Lemon slices

Preparation

• Preheat oven to 450°·F. Briskly stir first 6 ingredients in small bowl to blend. Add sea salt and freshly ground black pepper to taste. 
• Slice three 1/2-inch-deep slits crosswise in top of salmon (as if dividing into 4 equal pieces but do not cut through).
• Arrange asparagus in even layer on rimmed baking sheet. Drizzle with oil and turn to coat. Sprinkle with salt and pepper.
• Place salmon atop asparagus; sprinkle with salt and pepper. Roast until salmon is just opaque in center, about 20 minutes.
• Transfer asparagus and salmon to platter. Spoon sauce over salmon. Cut into 4 pieces along slits, garnish with lemon slices and serve.
  Makes 4 servings.

Spinach Salad with Fresh Raspberries
The addition of the fresh raspberries transforms this salad from the delightful to the divine.

Dressing ingredients
2 tablespoons raspberry vinegar*
1 tablespoon balsamic vinegar
1 tablespoon low-sodium tamari (soy sauce)
3/4 teaspoon Dijon mustard
1 1/2 teaspoons minced peeled fresh gingerroot
1 garlic clove, minced and mashed to a paste with 1/4 teaspoon salt
1/4 teaspoon chili powder
1/4 teaspoon freshly ground black pepper, or to taste
1/3 cup extra-virgin olive oil

Salad ingredients
1 lb. of baby spinach, coarse stems discarded and leaves washed well and spun dry
6 cherry tomatoes
2/3 cup fresh raspberries
4 scallions, chopped fine
1/4 cup walnuts, toasted and chopped coarsely

* Available at specialty foods shops and some supermarkets.

To Make Dressing: In a bowl, whisk together all dressing ingredients except oil. Add oil in a stream, whisking, and whisk until emulsified. (Dressing may be made 2 days ahead and chilled, covered.)

Serves 4

Feta, Toasted Walnut and Fresh Pear Platter

Feta cheese is a rich and creamy soft cheese of Greece, authentically made of whole sheep's milk, although many are now made with goat's milk or a mixture of the two. When possible, purchase feta cheese made from goat and/or sheep’s milk.  This is far superior to feta made from cow’s milk.

Ingredients
½ lb of sliced feta cheese
1 cut of toasted walnuts
3 pears sliced
Fresh black pepper

Preparation

• Arrange the feta slices down the center of a large platter. 
• Arrange the pear slices around the feta. 
• Grate fresh black pepper over feta; sprinkle with toasted walnuts and serve.

When it comes to barbecue, the experts recommend a rich red wine that can stand up to the powerful flavors of barbecue sauces and marinades.  One of my favorites is Amarone, an exceptional wine from Veneto, the same north-eastern Italian area that produces Valpolicella.  Well balanced, this complex wine is smooth and elegant on the palate and delivers cherry and raisin-like flavors. Delightful with food, including salmon, Amarone is often enjoyed alone, sipped outside of mealtimes with good conversation and good friends

If your idea of a summer barbecue is grilled fat and chemical laden hot dogs and greasy burgers, we have the ideal antidote.   Grilled veggie kabobs make the perfect accompaniment to our savory skewered salmon, chicken or tofu
Wild salmon is superb when cooked on the grill and offers a far healthier nutritional profile, compared with their farm-raised cousins. Both kinds are high in the anti-inflammatory omega-3 fatty acids sorely lacking in Western diets.  It is these omega 3s that enhance mood, mental function, weight control, and heart health—is it any wonder so many of us are depressed and overweight?  Our savory salmon kabobs will deliver a healthy dose of the omega-3s as well as superior taste and flavor.  Another reason to ‘go wild’ when it comes to salmon is the following:   farmed salmon is high in the inflammatory omega-6 fatty acids found in extreme excess in the standard American diet.

For wild salmon of superior taste and quality—especially sockeye, which is the kind highest in omega-3s—we recommend Vital Choice Seafood (vitalchoice.com).  See Resource section for more details.

This recipe also works wonders with shrimp, scallops, boneless chicken breast and firm tofu.  Grilled veggie kabobs make the perfect accompaniment.

Menu

Salmon, Chicken or Tofu Kabobs with a Marinade of Fresh Lime and Rosemary

Grilled Veggie Kabobs

Rainbow Parfait

Amarone Valpolicello Classico Reservo

Iced Green Tea with Sprigs of Fresh Mint and Lemon Wedges

Salmon, Chicken or Tofu Kabobs with a Marinade of Fresh Lime and Rosemary
Makes 4 servings

Ingredients
4 (6-oz. each) skinless-boneless wild Alaskan salmon fillets, boneless chicken breasts, or bricks of firm tofu
salt and freshly ground black pepper

Marinade ingredients
2 garlic cloves, pressed
2 rosemary sprigs, leaves removed and finely chopped
7 Tablespoons extra virgin olive oil
2 Tablespoons freshly squeezed lime juice (use organic limes to avoid the pesticide residues that accumulate in citrus rinds)

Garnishes
lime slices
rosemary sprigs

Marinade and basting sauce
1/3 cup chopped shallots
1/3 cup extra virgin olive oil
3 tablespoons Dijon mustard
3 tablespoons fresh lemon juice
2 tablespoons chopped fresh thyme
1 tablespoon grated lemon zest (use organic lemons to avoid the pesticide residues that accumulate in citrus rinds)
Freshly ground sea salt and black pepper to taste

Preparation

• Wash mushrooms; remove and discard stems. Wash peppers and remove seeds.  Place mushrooms, sliced zucchini, and cherry tomatoes in salad dressing.
• Optional: Let marinate in refrigerator for at least 4 hours. If this is not possible, just baste liberally during cooking.
• Drain vegetables, reserving marinade. Thread vegetables alternately onto skewers. Cook on grill over medium heat for about 10 minutes, turning occasionally and basting with reserved marinade.  Grilled veggie kabobs make the perfect accompaniment to our savory skewered salmon, chicken or tofu
• ·Rinse the fish, chicken or tofu and pat dry. Cut into large cubes suitable for skewering.
• ·Place the salmon cubes in a shallow baking dish and sprinkle with freshly grated    sea salt and pepper.
• ·Place the marinade ingredients in a small bowl and whisk together until blended.
• ·Pour the marinade over the fish and allow it to marinate for at least 10 minutes.
• ·While the fish is marinating, preheat the broiler (or grill).
• ·Lace the salmon, chicken or tofu onto the skewers and broil (or grill) for 5 minutes, turning once.
• ·While the fish (et al) is cooking, pour the marinade in a small saucepan and heat it over medium heat.

To serve
Divide the fish among 4 serving plates and spoon some of the heated marinade over each. Garnish each plate with a few lime slices and a sprig of fresh rosemary and serve.

Vegetable Kabobs
Serves 4 to 6.

1/2 pound whole small mushrooms
1 1/2 pounds small zucchini, cut into 1-inch slices
12 to 16 cherry tomatoes
2 large green or red bell peppers cut into 1-inch slices
1 large yellow onion cut into 1- inch slices

Rainbow Parfait
Serves 4 - 6

2 cups 3/4-inch honeydew melon balls (from about a 3-pound piece, seeded)
2 cups 3/4-inch cantaloupe balls (from about a 3-pound piece, seeded)
1 cup wild organic blueberries (see Resource section)
¼ fresh lime juice
fresh mint sprigs

Preparation

Many of us make our biggest dietary mistakes during the holidays—in fact statistics show that this is the time of year when we are most apt to put on unwanted weight.  Here is a Thanksgiving menu that offers healthy alternatives to fat and carb-heavy fare.  The resistant starch (RS) in the garbanzo beans used to make the Hummus will ensure that your blood sugar is not raised to unhealthy levels—as will the cinnamon in the pies.

The Perricone Thanksgiving Menu

Appetizers: Hummus & Basil Kefir Dips

The Main Course: Turkey and Side Dishes

Desserts: Pumpkin & Apple Pies

Châteauneuf-du-Pape

Chateauneuf-du-Pape is a beautiful wine, made in the Southern Rhone region of France.  This is a robust wine which goes particularly well with the classic country autumn and winter fare. Although we customarily link poultry and seafood with a white wine, a ‘big’ red wine, such as Chateauneuf-du-Pape is a delightful, full-bodied accompaniment to a traditional  Thanksgiving dinner. 

Appetizers: Hummus & Basil Kefir Dips

Hummus
4 garlic cloves, crushed
1 teaspoon salt
Two 1-pound 3-ounce cans of chickpeas, drained and rinsed
2/3 cup well stirred tahini
¼ cup fresh lemon juice, or to taste
½ cup olive oil, or to taste
¼ cup fresh parsley leaves
2 tablespoons pine nuts, toasted lightly

Mix all of the above ingredients in a food processor until creamy.

Basil Kefir Dip
½ pound of fresh basil, blanched
1 pint of plain or low-fat kefir (or yogurt)
2 tbsp of fresh lemon juice
Sea salt & pepper to taste

Blend thoroughly and refrigerate.

Crudités
Julienne sliced cucumber
Zucchini, broccoli, red peppers, cauliflower, grape tomatoes
Sliced apples and pears with fresh berries
Assorted olives
Flaxseed crackers
Bowl of almonds, hazelnuts, and walnuts

Serve the above arranged on a large platter with bowls of hummus and basil kefir dip.

The Main Course: Turkey & Sides

The Turkey
One 15 lb whole turkey, preferably fresh
¾ cup extra virgin olive oil
1/3 cup freshly squeezed lemon juice
6-8 cloves fresh garlic, peeled
1 tablespoon lemon zest
1 teaspoon salt
1 teaspoon freshly ground black pepper
Lemon wedges
Parsley and other fresh herbs

Preparation

• Remove giblets and neck from turkey; reserve. Rinse turkey with cold running water and drain well.
• In blender, combine olive oil and lemon juice. While blending, drop in garlic cloves one at a time. Gradually add lemon zest. Continue to blend until mixture is pureed.
• Using an injector, inject marinade into all parts of the thawed turkey. (strain marinade if it is too thick to pass through the injector.)
• Gently massage turkey to distribute marinade.
• Place turkey in a large plastic bag (cooking bag or foodservice grade plastic bag). Close bag and refrigerate overnight.
• Remove turkey and drain excess marinade. Scrape off excess marinade and discard. Do not re-use marinade to baste the turkey.
• Fold neck skin and fasten to the back with 1 or 2 skewers. Fold the wings under the back of the turkey. Return legs to tucked position.
• Place turkey, breast side up, on a rack in a large shallow (about 2½ inches deep) roasting pan. Rub turkey with salt and pepper.
• Insert oven-safe meat thermometer into the thickest part of the thigh, being careful the pointed end of the thermometer does not touch the bone.
• Roast the turkey in a preheated 325°. Oven about 3¾ hours. During the last hour of roasting time, baste with pan drippings. If necessary, loosely cover with foil to prevent excessive browning.
• Continue roasting until the thermometer registers 180° in the thigh, or 170° in the breast. Remove turkey from the oven and allow it to rest for 15-20 minutes before carving.
• Place on a warm large platter and garnish with fresh herbs and lemon wedges.

Gravy
½ cup finely chopped onion
2 tablespoons chopped fresh parsley
2½ cups low-fat chicken broth
1 tablespoon cornstarch
Pepper to taste

Preparation

• Sauté onions and parsley in ¼ cup broth until onions are translucent. In separate mixing bowl, combine cornstarch, pepper, and 1 cup broth and stir until smooth. Add to pan with the remaining broth, stirring continuously. Boil for 2 minutes.

Yield: 1.5 cups

Buckwheat Stuffing
1 cup kasha (medium or coarse)
1 egg white, slightly beaten
¼ cup butter or margarine
1 cup each chopped onion and celery
2 cups chopped unpeeled apples
½ teaspoons ground sage
2 cups hot chicken or turkey broth
Salt and pepper to taste

Preparation

• Combine kasha and egg white.
• Heat heavy skillet or pan (with tightly fitting lid); sear kasha until egg is cooked (2-3 minutes); remove from pan.
• Add butter to same pan; sauté onion, celery and apples; season with sage.
• Return kasha to pan and carefully add boiling broth; reduce heat and simmer, covered, until liquid is absorbed (8-11 minutes). Adjust seasonings.
• Cool thoroughly before stuffing turkey or bake separately in covered casserole at 350° for 45 minutes.

Cranberry Sauce
2 cups fresh cranberries
½ cup water
¼ - agave nectar
1 orange, peeled and pureed

Preparation

• Place berries and water in saucepan and cook over high heat until berries begin to pop. Stir continuously to prevent sticking. Add desired amount of stevia or agave to sweeten as berries gel. When everything is completely dissolved add orange and mix. Refrigerate to chill.

Yields: 1¼ cup

Mashed Cauliflower
1 head cauliflower
1/8 skim milk
Salt and pepper
Paprika

Preparation

• Cook cauliflower until fork tender. Place cauliflower (in pieces), skim milk, salt and pepper in blender. Whip until smooth. Pour cauliflower into small baking dish. Sprinkle with paprika and bake in hot oven until bubbly.

Oven Roasted Brussels Sprouts with Apples
1 pint Brussels sprouts, cleaned and left whole
1 apple peeled, cored, and cut into eighths
1 teaspoon extra virgin olive oil

Preparation

• Preheat oven to 375°. In large bowl, toss brussel sprouts, apple, and oil together.
• Cover a cookie sheet with aluminum foil; spread apple-brussel sprout mixture evenly.  Roast until lightly browned.

Yield: 2 servings.

Spiced Winter Squash with Fennel
1½ pound butternut squash, peeled, halved lengthwise, seeded, halved crosswise, then cut lengthwise into ¾-inch-wide wedges
1 fennel bulb, trimmed, cut lengthwise into 1-inch-wide wedges
1 large onion, root end left intact, then cut lengthwise into ½-inch-wide wedges
3 tablespoons olive oil
1 teaspoon ground cumin
1 teaspoon ground cinnamon
1 teaspoon chili powder
½ teaspoon turmeric

Preparation

• Position rack in bottom third of oven and preheat to 450°.
• Combine squash, fennel, and onion on heavy large rimmed baking sheet. Add oil and toss to coat.
• Mix all spices in small bowl to blend. Sprinkle spice mixture over vegetables and toss to coat. Sprinkle with salt and generous amount of pepper.
• Roast until vegetables are tender and browned, turning once, about 45 minutes. Transfer to shallow dish and serve.

Desserts

Pumpkin Pie

Pie Crust
¾ cup rice flour
1 teaspoon honey
¼ tsp sea salt
½ teaspoon cornstarch
1/3 cup extra virgin olive oil
2 tablespoons cold water

Preparation

• Preheat oven to 350°.
• Stir dry ingredients together, making sure cornstarch is evenly distributed. Cut in olive oil and add honey.
• Add cold water a little at a time until a ball is formed. Roll dough to 1/8" thickness between two sheets of aluminum foil.
• Peel top sheet of foil off, and invert dough onto a 9" pie pan.
• Peel off other foil sheet. Prick dough with fork, and bake at 350° for 15 minutes until brown.

Pie Filling
1 (15 ounce) can pumpkin (about 1 ¾ cup)
8 ounces skim milk or low-fat soy milk
3 egg whites
½ cup agave nectar
Pumpkin pie spice to taste
Cinnamon to taste

Preparation

• Preheat oven to 425°.
• Mix pumpkin, milk, and egg whites until smooth.
• Gradually stir in stevia (¼ cup at a time).
• Add the pumpkin pie spice, taste, add more if needed.
• Pour into crust and spread evenly.
• Bake in the oven for 15 minutes then reduce the temperature to 350° and bake for another 45 minutes (may vary depending on ovens).
• Lightly sprinkle cinnamon on top and let cool.

Apple Pie

Pie Crust
¾ cup rice flour
1 teaspoon honey
¼ tsp sea salt
½ teaspoon cornstarch
1/3 cup extra virgin olive oil
2 tablespoons cold water

Preparation

• Preheat oven to 350°.
• Stir dry ingredients together, making sure cornstarch is evenly distributed.
• Cut in olive oil and add honey.
• Add cold water a little at a time until a ball is formed.
• Roll dough to 1/8" thickness between two sheets of aluminum foil. Peel top sheet of foil off, and invert dough onto a 9" pie pan.
• Peel off other foil sheet. Prick dough with fork, and bake at 350° for 15 minutes until brown.

Pie Filling
2 cups firm, tart apples, peeled, cored, and sliced
1/3 cup raisins (optional)
4 large eggs
½ agave nectar
1 cup plain low-fat or nonfat yogurt
1 teaspoon pure vanilla extract
½ teaspoon cinnamon
¼ teaspoon salt

Preparation

• Preheat oven to 375°.
• Spread apples and raisins evenly in unbaked pie shell.
• In a blender, combine the eggs, agave syrup, yogurt, vanilla extract, cinnamon, and salt, and blend until creamy.
• Pour this custard over the apples and bake for about 1 hour, or until set. Allow to cool before serving.

Valentine’s Day is another holiday in which our usually dietary decorum flies out the window as we indulge in rich desserts and fine champagne.  Here is a romantic Valentine Dinner for Two that will satisfy the senses without sacrifice.
I chose these recipes for a romantic Valentine’s Day dinner menu for two reasons: because both feature heart-healthy foods that will nourish body and spirit, and to help set the mood for a lovely evening.

In addition to superior nutrition, these recipes also feature foods that possess powerful anti-inflammatory properties that can help protect body and brain alike from the harmful effects of aging. 

Cabernet Sauvignon is the dominate grape in the famed Bordeaux region of France and it is the premier red wine grape in the world.  It is usually blended with other varieties to make wines with increased complexity, such as Merlot.  When you think of the finest red wines in the world, you often are thinking of wines made with Cabernet Sauvignon.  In addition to Cabernet’s taste characteristics, which are dark cherry, cedar, tobacco, and black currant, this red grape has a higher concentration of antioxidants than any other grape. To learn more about this and other fine wines visit www.cellarnotes.net.

Foods for lovers ... and a longer, healthier life
A closer look at their key ingredients reveals why I chose these recipes for our Valentine’s Day Dinner:

Wild Salmon is probably the world’s most heart healthy source of protein.  It is rich in long-chain omega-3 essential fatty acids—the most beneficial kind—which protect heart health, inhibit inflammation, act as natural anti-depressants, increase feelings of well-being, and help keep skin young, supple and radiant. 
   
Nuts and Seeds such as hazelnuts, walnuts, and almonds are rich in short-chain omega-3 essential fatty acids, which inhibit the accumulation of fats in artery walls that promotes angina, strokes, and heart attacks. Nuts are also high in the amino acid arginine, which prompts the body to release vital hormones, stimulate sexuality, increase lean muscle mass, burn fat, lower cholesterol and boost the immune system. 

Oat pilaf is a delightful way to enjoy the benefits of the complex carbohydrates in this extraordinarily healthful whole grain, which provide sustained energy and also stimulate release of serotonin: a key neurotransmitter that can lift mood and cut carbohydrate cravings.  Oats are also rich in vitamins, minerals, fibrous lignans, and phytochemicals that protect against heart disease, cancers, diabetes and a whole host of diseases.

Dark Leafy Greens are rich in the anti-oxidant plant pigments known as carotenoids, which enhance immune response, protect skin cells against UV radiation, and "spare" liver enzymes that neutralize carcinogens and other toxins.  Their important anti-oxidant, anti-inflammatory effects reduce the risk of heart disease, block sunlight-induced inflammation in the skin—which leads to wrinkles and skin cancer—and protect the eyes (especially the lutein found in spinach and kale), and may prevent cataracts and macular degeneration

Cabernet Sauvignon—Red wine contains a powerful heart-healthy, anti-cancer, anti-aging antioxidant called resveratrol.  It also appears that resveratrol helps protect the skin against the sun’s UV radiation.  Many studies have suggested that moderate alcohol drinking helps to reduce the likelihood of heart disease.  But it appears that drinking wine—particularly red wines such as Cabernet Sauvignon—interferes with the production of a body chemical vital to the process that leads to clogged arteries and an increased risk of heart attack.  White and rose wine did not offer the same protection.

Extra-Dark Chocolate especially as those containing 80 percent cocoa solids or more are uniquely high in potent, heart-healthy flavon-3-ol antioxidants.  In fact, cocoa contains double the flavon-3-ol anti-oxidant content of red wine, and five times that of green tea.  Chocolate also contains arginine, whose benefits we addressed under Nuts and Seeds, above.  Chocolate is also a source of several mood-elevating constituents, including tryptophan (precursor to serotonin), anandamide (a natural brain chemical very similar to the cannabinoids in marijuana), theobromine (far milder cousin to caffeine), phenylethylamine and magnesium. While the amounts of each of these potentially mood-elevating appear too small to affect most people’s mood significantly, the combination can and does produce feelings of elation, even ecstasy, in some sensitive individuals.  

Green Tea—Enjoy a cup of green tea after your meal and don’t worry about the caffeine, since a compound in green tea called theonine blocks the negative effects of caffeine, while acting as a natural mood elevator and promoting feelings of well-being.  Because green tea is rich in polyphenol anti-oxidants, it can help fight inflammation and age-accelerating free radicals protect against heart disease and cancer,, boosts the body’s natural defenses, , and exert anti-viral and anti-bacterial effects.

Magnesium Magic Many of the foods in our recipes are excellent sources of magnesium: a vital mineral that many of us do not get enough of.  Thanks to its calming effects on the nervous system, magnesium can help ease anxiety, relax muscles, promote stress relief, decrease levels of the stress hormone cortisol, and promote a good night’s sleep.

Menu

Almond-encrusted Wild Salmon Fillets on Wilted Greens

Parsley and Saffron-scented Oat Pilaf

Cabernet Sauvignon

Extra Dark Organic Chocolate with Blueberries

Green Tea

Almond-encrusted Wild Salmon Fillets on a Bed of Wilted Greens

Makes 2 servings.  Almonds, walnuts or sunflower seeds may also be used in place of hazelnuts

½ cup coarsely ground almonds see below (may also use hazelnuts, walnuts or sunflower seeds)
¼ cup chopped fresh parsley
1 tablespoon grated organic lemon zest (use organic lemons--non-organic lemon rind is treated with fungicide)
2 6-ounce wild skinless salmon fillets
2 tablespoons olive oil
4 cups of mixed organic baby greens (arugula, mesclun, spinach, etc.)
Dash of sea salt and fresh pepper
Lemon wedges

Preparation

• Grind the hazelnuts in a coffee grinder or food processor—do not over grind and turn into a paste.  
• Mix ground hazelnuts, parsley, grated lemon peel, salt and pepper on plate.
• Dry the salmon; dredge salmon on both sides in the hazelnut mixture. 
• Heat the oil in a large skillet over medium heat. 
• Add the salmon and cook about 5 minutes on each side, making sure that the salmon is cooked through.
• Arrange one cup of greens—such as spinach, or a mix of greens such as baby lettuce, arugula, turnip or mustard greens, herbs, endive, escarole, etc.—per plate. 
• Transfer the hot salmon fillets to plates.
• Garnish with lemon wedges and serve immediately

Parsley and Saffron-scented Oat Pilaf
Makes 4 servings

2 cups water or stock
1/8 teaspoon saffron, crushed
2 tablespoons extra-virgin olive oil
1 large clove of garlic, minced
1 medium yellow onion, diced
1 cup rinsed, whole oat groats (they look like brown rice—available at natural food stores)
½ cup fresh parsley
2 stalks fresh rosemary (or 1 teaspoon dried rosemary)
4 tablespoons Parmesan or Romano Cheese (if possible, use imported cheese and grate it yourself for superior flavor)
freshly grated black pepper to taste

Preparation

• Boil ½ cup of the water or broth and pour over the saffron.  Set aside.
• Heat the oil in a large saucepan.  Sauté the shallot and onion over medium heat for about 5 minutes.
• Add the oats and stir to coat all the grains.  Cook over medium heat for about 5 minutes, stirring frequently.
• Add the remaining 1 ½ cups of water or broth to the oats; add the saffron mixture and bring to a boil.  Reduce the heat to a simmer and cook, covered, for about 45 minutes, or until all the water is absorbed.
• Remove the cover, fluff the oats with a fork, fold in the parsley and serve immediately.
• Top each serving with 1 tablespoons grated Parmesan or Romano cheese—I prefer imported Parmigiano Reggiano for superior flavor.

If you are angry or upset, it is better to avoid cooking or preparing a meal, if possible.  It’s a well-known fact that many of us use food to stuff down our feelings.  That means that if you’re angry while you’re cooking, you’re likely to “snack” while you prepare the meal, make more than you or family need, go for foods that contain more sugar and/or starch than is good for you, and possibly even spark an eating binge. 

A study conducted at Ohio State University in 2000 revealed that anger increases the levels of homocysteine in the blood, an amino acid that has been linked to cardiovascular disease and hardening of the arteries.  The good news is that adding folate to your diet (by trying the delicious asparagus recipe above, for example) can help alleviate homocysteine’s harmful effects

Creating health and longevity is as much a mental and spiritual discipline as it is physical—perhaps even more so.  When we bring a positive and thankful attitude to even the simplest or most tedious of tasks, we quickly find that it takes on a much more enjoyable aspect.  Remember that in many ways the kitchen is the heart and soul of the home, the perfect place for all of your positive energy.  And, as important as pure water, healthy food choices and safe cookware are, perhaps the most critical ingredient we can bring into the anti-aging kitchen is a spirit of love and joy. 

Here is a small sampling of the best foods to choose when stocking the Anti-Aging Kitchen: