SHAREN’S SALMON with a TANG of LIME

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SHAREN’S SALMON with a TANG of LIME2020-01-17T22:04:51+00:00

Ingredients:

  • 3 Tbsp. Braggs “Liquid Aminos” seasoning
  • 1 tsp. ginger root, grated
  • 1 garlic clove, minced fine
  • 1 large lime, organic – scrub, remove and reserve zest, then halve lemon and squeeze juice
  • 1 pinch stevia powder or few drops stevia liquid  or 2 tsp. maple syrup
  • 1 lb. salmon fillet, wild
  • 1 medium yellow onion, cut in thin rings
  • Fresh parsley or dill sprigs
  • Lime crescents

Directions:

Mix together the Braggs, ginger root and garlic with 1 tsp. lime zest (grated fine), 1/4 cup fresh lime juice and stevia (or maple syrup) to lightly sweeten marinade.  In a pyrex baking dish, place onions with salmon on top.  Pour marinade over the fish.  Refrigerate covered for 6-12 hours.

Bake fish covered in a pre-heated oven at 350 degrees for 45 minutes.

Remove cooking juices into small pan and simmer on stovetop until liquid is reduced to about 1/3 cup.  Pour over the salmon.

Garnish with herb sprigs and lime crescents.

Racy Lentil Paté

Health Benefits of Ingredients

Diabetes, Type 2 is helped by Lime:

For DIABETES, TYPE 2 and high blood sugar, the high levels of soluble fiber in limes offers those with diabetes the most benefits. Although citrus fruits like lemons and limes have a high vitamin C content help diabetes sufferers manage their blood sugar levels, it is their fiber that helps manage diabetes.

For high blood sugar, the American Diabetes Association has advised diabetics to frequently add lime juice to their water as a way of getting a refreshing drink which will not increase their blood sugar level. The soluble fiber in lime may stabilize blood glucose levels by helping to slowing down the body’s absorption of sugar into the bloodstream and lower blood pressure by reducing the low-density lipoprotein, or “bad” LDL cholesterol.

Since diabetes increases the risk of high blood pressure, stroke, and heart disease, it’s important to focus on foods that help reduce inflammation of the blood vessels. Lime is a valuable source of antioxidants and their phytochemicals and flavonoids keep artery walls healthy and free of fats to help prevent heart disease. Regular vitamin C consumption benefits the entire cardiovascular system by maintaining blood vessel integrity, reducing blood cholesterol levels, and preventing lipid peroxidation.1

The water-soluble fiber in lime is called pectin and it works by binding to fats like cholesterol in the digestive tract and promoting their elimination. It helps detox the body, regulate the body’s use of sugars and cholesterol, and improves gut and digestive health. A 2014 study published in the Journal of Agricultural and Food Chemistry showed how pectin works to bind with fats making them easier for enzymes like pancreatic lipase to digest the lipids.2 According to NaturalNews.com, new research published in the Journal of Life Sciences indicates that citrus peel extract containing polymethoxylated flavones (PMFs) may help prevent diabetes. The research showed that citrus peel extract reduced the level of serum triglycerides (TG) and cholesterol, both of which are known to contribute to disorders such as diabetes and obesity. Therefore, citrus peel extract may improve insulin sensitivity.3   

Recommendation: Eat ¼ lime or its juice in foods daily, or drink lime water a half hour before eating breakfast or lunch to lower blood sugar levels.

References:

  1. Boshtam M, Moshtaghian J, Naderi G, Asgary S, Nayeri H. Antioxidant effects of Citrus aurantifolia (Christm) juice and peel extract on LDL oxidation. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences. 2011;16(7):951-955.
  2. Espinal-Ruiz M, Parada-Alfonso F, Restrepo-Sánchez LP, Narváez-Cuenca CE, McClements DJ. Interaction of a dietary fiber (pectin) with gastrointestinal components (bile salts, calcium, and lipase): a calorimetry, electrophoresis, and turbidity study.J Agric Food Chem. 2014 Dec 31;62(52):12620-30. doi: 10.1021/jf504829h. Epub 2014 Dec 17.
  3. Tsutsumi R, Yoshida T, Nii Y, et al. Sudachitin, a polymethoxylated flavone, improves glucose and lipid metabolism by increasing mitochondrial biogenesis in skeletal muscle. Nutrition & Metabolism. 2014;11:32. doi:10.1186/1743-7075-11-32.

High Cholesterol & Lipids are helped by Salmon:

For HIGH CHOLESTEROL & LIPIDS, salmon is a nutrient-dense food that can help raise good cholesterol levels. Salmon is an ultra-rich source of omega-3 fatty acids, which boost HDL or “good” levels of cholesterol which are more easily transported to the liver to be removed from the body. Omega-3 fatty acids are essential for human health playing a crucial role in brain function, and normal growth and development, but the body can’t make them and you must get them through food. The American Heart Association (AHA) recommends eating fish to help reduce the risk of heart disease at least 2 times a week.

Cholesterol is transported throughout our bodies in lipoproteins, which are protein-covered fats. There are two main types of lipoproteins: low-density lipoproteins (LDL or “bad” cholesterol) and high-density lipoproteins (HDL). Maintaining a healthy ratio of both types of cholesterol is vital for health. Accumulating LDL can narrow artery walls and restrict the flow of blood to and from the heart and brain, which can lead to deep vein blood clots potentially causing a heart attack or stroke.

Fatty fish like salmon contain omega-3 fatty acids that have a number of cardiovascular benefits helping to lower triglyceride levels and lower cholesterol as well. People who eat high amounts of omega-3 fatty acids from eating fatty fish (following a Mediterranean-style diet) tend to have higher HDL and decreased triglycerides or unhealthy fats in the blood. A study of the Inuit Eskimos concluded that their traditional fatty fish Inuit diet, which is rich in n-3 fatty acids, is probably responsible for the low mortality rate from ischemic heart disease in this population.1

Although the heart-healthy benefits of omega-3s are well documented (see additional references below) a very good overview of the research to date concluded that the very-long-chain omega-3 fatty acids EPA and DHA represent viable treatment options for patients with elevated triglyceride levels.2

A 3-oz. fillet of salmon contains 60mg of cholesterol, 23 grams of protein, and 6 grams of fat, most of which is healthy unsaturated fat. It is also high in vitamins D, B-12, and B-6, and is a good source of magnesium, niacin, omega-3 fatty acids, and selenium.

Recommendation: One 3-oz. fillet of salmon 2-3 times per week.

References:

  1. Dewailly E, Blanchet C, Lemieux S, et al. n-3 fatty acids and cardiovascular disease risk factors among the Inuit of Nunavik. Am J Clin Nutr. 2001;74(4):464-473.
  2. Bradberry JC, Hilleman DE. Overview of Omega-3 Fatty Acid Therapies. Pharmacy and Therapeutics. 2013;38(11):681-691.
    Balk EM, Lichtenstein AH, Chung M et al. Effects of omega-3 fatty acids on serum markers of cardiovascular disease risk: A systematic review. Atherosclerosis. 2006 Nov;189(1):19-30.
    Galli C, Risé P. Fish consumption, omega 3 fatty acids and cardiovascular disease. The science and the clinical trials. Nutr Health. 2009;20(1):11-20. Review
    Kruse LG, Ogletree RL. Omega-3 fatty acids and cardiovascular risk. J Miss State Med Assoc. 2013;54(6):156-7.
    Hooper L, Thompson R, Harrison R et al. Omega 3 fatty acids for prevention and treatment of cardiovascular disease. Cochrane Database Syst Rev. 2004;CD003177.
    Iso H, Rexrode KM, Stampfer MJ, Manson JE, Colditz GA, Speizer FE et al. Intake of fish and omega-3 fatty acids and risk of stroke in women. JAMA. 2001;285(3):304-312.

Immune Support & Frequent Colds are helped by Garlic:

For FREQUENT COLDS & FLU, garlic is a potent immune booster that works in several ways to disable viruses and bacteria, and to stimulate white blood cells to attack invading microbes. It is an excellent remedy for an acute cold, and can help reduce the severity and cut the duration of a cold or flu.

Whole garlic contains a compound called alliin. When garlic is crushed or chewed, this compound becomes allicin, the main active ingredient in garlic. Allicin (diallylthiosulfinate) is a defense molecule from garlic with a broad range of biological activities that in a dose-dependent manner can inhibit the proliferation of both bacteria and fungi or kill those cells outright. These compounds have been shown to boost the disease-fighting response of white blood cells when they encounter the viruses that cause the common cold or flu. Garlic enhances the functioning of the immune system by stimulating macrophages, lymphocytes, natural killer (NK) cells, dendritic cells, and eosinophils, by mechanisms including modulation of cytokine secretion, immunoglobulin production, phagocytosis, and macrophage activation. A randomized, double-blind, placebo-controlled parallel intervention study recruited 120 healthy subjects to determine the effect of aged garlic extract supplementation on immune cell proliferation and cold and flu symptoms. Results suggest that supplementation with aged garlic extract may enhance immune cell function and that this may be responsible, in part, for reduced severity of colds and flu.1

Over the long term, garlic has shown promise as a treatment for preventing colds and the flu. One study gave 146 healthy volunteers either garlic supplements or a placebo for three months. The garlic group had a 63% lower risk of getting a cold, and their colds were also 70% shorter.2

Recommendation: 1 clove of garlic 2-3 times per day.

References:

  1. Nantz MP, Rowe CA, Muller CE, Creasy RA, Stanilka JM, Percival SS. Supplementation with aged garlic extract improves both NK and γδ-T cell function and reduces the severity of cold and flu symptoms: a randomized, double-blind, placebo-controlled nutrition intervention. Clin Nutr. 2012 Jun;31(3):337-44.
  2. Josling P. Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey. Adv Ther. 2001 Jul-Aug;18(4):189-93

Varicose Veins are helped by Ginger:

For VARICOSE VEINS, ginger promotes fibrin breakdown, which helps the risk of blood clots. Our circulatory system causes blood to be forced to the extremities via the arteries, and veins return blood back to the heart. Veins work like a one-way street using a system of valves, also known as cusps, which force blood from stopping or flowing in the other direction. Varicose veins appear when these valves become defective.  In our extremities, blood pressure is much lower than in arteries, and the veins have very thin walls and less muscle to move blood effectively.  Veins have to work hard to overcome the force of gravity and these one way valves often leak, causing blood to leak into the veins and accumulate in the form of varicose veins. Although varicose and spider veins can be hereditary, they may also result from lifestyle habits.

People with varicose veins have reduced ability to clear their own fibrin, a connective tissue protein that can be deposited around varicose areas, to make the surrounding skin hard and lumpy and increase the risk of clots or thrombophlebitis. A recent study indicates that certain foods encourage fibrin breakdown, to help reduce scar and clot formation.

It is important to first understand where fibrin comes from. Fibrin is a strong insoluble protein produced by our body in response to bleeding. Whenever tissue is damaged, fibrinogen found in blood plasma is converted into fibrin molecules by a clotting enzyme called thrombin. These molecules combine together to form long fibrous chains which entangle the red blood cells and platelets at wound. This cross-linkage of this protein is completed by a substance called Factor XIII which results in a spongy mass that hardens and contracts to form blood clot. A person that has difficulty breaking down fibrin may develop varicose veins. Ginger, however, has been shown to break down fibrin in the blood vessels. If you add ginger to your diet, it is recommended that you use fresh ginger, as it is most effective.

Studies show that ginger may both thin the blood and lower blood pressure,1 resulting in improved circulation of blood within your veins. Spider veins make your heart work extra hard to pump blood through veins, so making your blood thinner will ease up some of that strain. Lowering blood pressure helps too, and will reduce some of the pressure on your circulatory system, potentially decreasing the appearance of unsightly spider veins.

In our clinic we have found that ginger helps to ease aching, reduce leg swelling, and over time help the discomfort of varicose veins. Bromelain, a substance commonly found in pineapples, garlic, and onions, has also been known to help break up fibrin.

Recommendation: ½ tsp. of ginger root or ⅛-¼ powdered ginger 1-2 times daily.

References:

  1. Pachpor, Kanchan Prabhakar, and Priti Rajesh Desai. “Clinical Aspect of Great Saphenous Vein WSR to Varicose Vein (Sirakautilya) and its Ayurvedic Management.” Ayurline: International Journal of Research In Indian Medicine 2.01 (2018): 8-8.