The 150 Healthiest 15-Minute Recipes on Earth by Jonny Bowden Page A

recipe to Chef Jeannette—“throw in a handful of spinach”—she worked out the delicious details, and came up with this much better version! The thing of it is, wild salmon blends beautifully with sautéed spinach, and when both are lightly cooked in the best coconut oil on the planet, the resulting taste is superb. We love the organic spice pack that comes with the salmon we get from Vital Choice (see www.jonnybowden.com , under Online Store/Healthy Foods), but you can make your own spice mix or use salt and pepper—just don’t forget the turmeric. Turmeric is the superspice of all time, having both serious anti-inflammatory properties and some anticancer activity as well. You can knock this dish out in less than 10 minutes. Full of flavor, it satisfies without stuffing, and best of all, it has minimal impact on blood sugar, ensuring that you won’t experience cravings and hunger ten minutes after the meal! Note: I sometimes sprinkle a few slivered almonds on the dish right before it finishes cooking.
Ingredients
    1 1/2 tablespoons (25 ml) Barlean’s coconut oil
    4 Vital Choice Wild Alaskan skinless salmon fillets (6 ounces or 170 g each), thawed
    2 Vital Choice organic spice packs (included with the salmon order, or use salt and black pepper, to taste)
    1 bag (6 ounces or 170 g) triple-washed baby spinach
    1 teaspoon turmeric
    3/4 teaspoon lemon pepper
    2 tablespoons (28 ml) water
    2 teaspoons butter
    Heat the coconut oil in a large Dutch oven over medium-high heat. Add the salmon fillets to the pan and sprinkle the Vital Choice spice packs to taste over the surface of the fillets. Sear for 1 minute or until lightly browned. Flip and sear the uncooked side for 1 minute, sprinkling the spice packs on the seared sides, to taste. Reduce the heat to medium low and add the spinach.
    Sprinkle the turmeric and lemon pepper over the spinach and add the water. Cover for 2 minutes. Remove the cover, add the butter, stir, and recover for about 1 to 3 minutes or until the salmon is cooked to your liking. Do not overcook!
    Yield : 4 servings
Per Serving : 276 Calories; 14g Fat (45.3% calories from fat); 35g Protein; 2g Carbohydrate; 1g Dietary Fiber; 94mg Cholesterol; 231mg Sodium
Heart-Healthy Smoked Salmon with
Whole Wheat Orzo
    From Dr. Jonny : A reader wrote in to my “Ask the Doc” column in
Clean Eating
magazine and asked whether smoking (or drying) salmon affects its omega-3 fat content. The answer is kind of a cool math problem. The omega-3 content remains exactly the same—unaffected by smoking or drying. But because there is less moisture in the fish, the omega-3 is now more concentrated. So an ounce of regular salmon (part of which is water) has less omega-3 by
percentage
than an ounce of dried salmon (none of which is water). Get it? Don’t worry if you didn’t—the point is, smoked salmon is still a great source of omega-3 fats, and this particular hearty and satisfying dish is especially rich and slightly smoky!
Ingredients
    1 cup (195 g) uncooked whole wheat orzo
    1 tablespoon (15 ml) olive oil
    1 1/2 cups (240 g) prepared diced onion (or 1 yellow or Vidalia onion, diced)
    1 cup (460 g) soft silken tofu
    3/4 cup (175 ml) milk (cow’s, unsweetened plain, soy, or almond)
    3 tablespoons (45 g) Dijon mustard
    1 tablespoon (15 ml) brandy or cognac
    1 tablespoon (11 g) mustard seeds
    2 cups (300 g) peas (or use 1 can [14 ounces or 400 g] quartered artichoke hearts, well drained)
    1 package (8 ounces or 225 g) sliced smoked salmon, in 1-inch (2.5 cm) strips
    Prepare the orzo according to the package directions.
    Heat the oil in a skillet over medium heat. Add the onion and sauté for 5 minutes. While the onion is sautéing, blend together the tofu, milk, mustard, and brandy, using an immersion blender or food processor. Stir in the mustard seeds.
    When the onion is tender, add the cream sauce, peas, and salmon, and mix gently to combine. Reduce the heat to medium-low and cook for 2 to 3 minutes until hot