Healthiest meals on Earth

The Surprising, Unbiased Truth about What Meals to Eat and Why.Healthiest meals on Earth

This book by acclaimed nutritionist Dr. Jonny Bowden combines ingredients that promote long-term health to create meals that will literally save lives.

The Healthiest Meals on Earth

Unbiased truth about what meals to eat and why

Studies show that eating the vital ingredients featured here as part of a balanced diet can cut the risk of heart disease by three-quarters, boost overall heart health, and add years to your life.

Broiled salmon with tamari-orange marinade

Full of omega-3s for your heart, mood, and skin

Ingredients

1 1/2 pounds (680 g) wild Alaskan salmon fillet, cut into 4 equal portions, or four 6-ounce (186-g) salmon steaks
1/3 cup (80 ml) high-quality dry white wine, such as Chardonnay, or medium sweet wine, such as Riesling
2 tablespoons (30 ml) low-sodium tamari
1/3 cup (80 ml) orange juice (fresh squeezed is best; about 1 large juicy orange)
3 tablespoons (24 g) peeled and finely grated ginger
1/4 cup (25 g) finely chopped green onions
1 teaspoon raw honey
1/2 teaspoon extra virgin olive oil

Prep Time: 10 minutes, then marinate for 4 to 6 hours
Cook Time: 10 to 15 minutes
Yield: 4 servings

1. Rinse the salmon gently in water and pat to dry.
2. In a small bowl, combine the wine, tamari, orange juice, ginger, scallions, and honey and whisk to combine well.
3. Place the salmon in a shallow glass baking pan, skin side down if fillet, and pour the marinade evenly on top.
4. Cover the baking pan with plastic wrap and refrigerate for 4 to 6 hours or overnight, tipping the dish occasionally to recoat the salmon.
5. Remove the baking pan from the refrigerator and let it stand at room temperature for 30 minutes, Preheat the broiler.
6. Lift the salmon out of the baking pan and remove any ginger or scallions to prevent burning, Rub the oil on the skin/bottom side the salmon and place it on the broiling pan, oiled side down.
7. Broil the salmon under high heat for 10 to 15 minutes, until salmon flakes easily with a fork and the flesh inside is firm and light pink. The top should lightly brown and caramelize. If the salmon browns within the first 5 minutes, move the broiling pan down 1 rack in your oven.

Notes from the Kitchen

Marinades impart wonderful flavors to proteins — such as meat, fish, and tofu —
and the acid and salt components of the marinade can help to tenderize the meat or fish.

It takes time for the protein to fully absorb the marinade flavors. Seafood takes the
least, 4 hours, whereas heavier cuts of meat take longer, up to 12 hours. A typical
marinade combines a strongly flavored liquid — such as wine, vinegar, or juice — with
herbs, spices, or other flavoring foods, such as minced onion, and a small amount of oil.
You can omit the oil to reduce the fat content. Using a small amount of a pungent-flavored food or spice such as garlic, cayenne pepper, or ginger will reduce the
need for salt.

• One cup of marinade is sufficient for 2 to 3 pounds (900 g to 1/4 kg) of protein.
• It’s helpful to turn the meat, seafood, or tofu to recoat it occasionally while marinating. Some people combine the meat, seafood, or tofu and marinade in a gallon-size resealable plastic bag to easily recoat the meat. Place the bag inside a bowl in the refrigerator just in case the bag leaks.

The above is an excerpt from the book The Healthiest Meals on Earth
by Jonny Bowden, Ph.D., C.N.S.

Published by Fair Winds Press;  July 2008;$24.95US/$27.50CAN; 978-1-59233-318-9
Copyright © 2008 Jonny Bowden, Ph.D., C.N.S.