Top 10 Best Foods for Your Heart (with a Lemon Pesto Salmon Recipe)

Written and compiled by Lori Jo and published on the Advantage Wellness Management Inc. blog, websites, and all their social medias but the company has since closed due to new health reform laws so I am publishing the work here as an example of my published work.

Recipe and photos by Lori Jo

 

Part of any Wellness Program outside of health risk assessments, biometric screenings, exercise, and regular medical checkups tailored to your sex and age is a healthy diet.  According to Health.com, online health magazine, the top 10 foods for the heart is listed below.Luckily, they range from breakfast to dinner, main dishes, side dishes and everything in between which means we can make healthy food choices for our hearts all day long.  As a special treat to our readers, I have included my own recipe for a delicious yet heart-healthy dinner at the end of this article.

  1. Oatmeal.  Oatmeal is full of omega-3 fatty acids, folate, and potassium.  It’s also fiber rich and can lower your levels of LDL which is the “bad” cholesterol which means it will help to keep your arteries clear.  It is preferred to use the steel-cut oats vs. the instant because they contain more fiber.  For even more fiber and vitamins top your bowl of oatmeal off with fruit.

*To read the rest of the article please go here: www.AdvantageWellnessMgmt.com

Lemon Pesto Salmon

Basil

Serves: 4-6

  • 1 large bunch of basil
  • 4 or 5 cloves of roasted garlic (roast it if the raw is too strong for your taste) or 2 raw if you like your garlic raw
  • 2-4 tablespoon roasted pine nut kernels or walnuts. You can use almonds but blanch them first and remove the skin or the sauce will be rather dark. I prefer the pine nuts but all of the options are delicious
  • 4.4 ounces or 125g Parmesan, Pecorino, or Reggianito cheese, graded
  • 1/3 cup extra virgin olive oil and some extra to rub on the salmon filets
  • Juice of 1/2 lemon
  • 1 teaspoon lemon zest
  • Sea salt to season
  • Freshly ground black pepper to season
  • 4 filets of salmon, about 35.2 oz. or 1 kilo

As always, buy organic when possible. You can adjust these ingredients above according to personal taste. If you like it cheesier, add more cheese, etc. I usually mix it up and then taste it when I am done and make some final adjustments then.

Toasting the Walnuts

Method

Pesto:

  • If you chose to roast the garlic, wrap the clove in aluminum with a few drops of olive oil until they are nice and soft, around 15 minutes
  • Toast the nuts in a frying pan alone, no oil necessary until slightly golden. Be very careful as they can go from golden to burnt in one quick second to watch them closely stirring or tossing them around constantly

    Salmon Filets

  • In a food processor, process together the garlic, basil, nuts, cheese, olive oil, lemon and lemon zest with a pinch of salt and fresh ground pepper and process until it’s roughly processed. You don’t want to pulverize it; leave some texture. If it’s too thick, add more olive oil or even more lemon juice if you like it super lemony
  • Put a little olive oil directly on the salmon filets (don’t put it in the frying pan or it will smoke) and sear the salmon on both sides

    Finished Dish

  • Cook in a medium-high oven for about 15 minutes
    2 minutes before the salmon is ready finished, remove and put the pesto sauce on top of the filets and put back in the oven for the remaining 2-3 minutes

Serve hot right out of the oven and enjoy! Recommended side dish would be a beautiful mixed green salad with a vinaigrette dressing. The fresh crunchy greens make a nice contrast to the savory salmon with pesto dish.

Sources:

  • “10 Best Foods for Your Heart” Health.com..
  • “Mackerel (Saba)” Sushi Encyclopedia Online.
  • “Sushi” Wikipedia Encyclopedia Online.
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