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The Most Effective Ways to Live Longer Cookbook: The Surprising, Unbiased Truth about Great-Tasting Food That Prevents Disease and Gives You Optimal Hby Jonny Bowden
OMEGA-BOOST SALMON AND BEAN SALAD
From Dr. Jonny: Remember the saying “Beans, beans, good for the heart”? Well, it’s true. And it’s even truer when you combine beans with wild salmon. You get omega-3s from the fish—the best thing in the world for the heart and brain—and a ton of fiber from the beans. What could be bad? And if you’re wondering what mirin is, it’s a kind of rice wine used as an essential condiment in Japanese cuisine. (And it knocks out any fishy smell!) This light, no-cook dish has a nice Asian flair and is great for a summer evening dinner or a quick lunch anytime.
2 romaine hearts or 1 head Boston lettuce
2 teaspoons (10 ml) toasted sesame oil
1 tablespoon (15 ml) raw sesame oil
1 tablespoon (15 ml) mirin
1 tablespoon (15 ml) unseasoned rice vinegar
Juice of 1 lime (about 2 tablespoons [30ml])
1 teaspoon tamari
¼ teaspoon salt
1 can (7.5 ounces, or 214 g) wild Alaskan salmon (we like Vital Choice), drained
1 can (15 ounces, or 400 g) navy beans, rinsed
1 cup (100 g) cooked adzuki beans, rinsed and drained if using canned
¼ cup (25 g) diced scallions, bulbs removed
Wash the lettuce and separate the leaves. Arrange leaves into a bed in a salad bowl.
In a large bowl, whisk together sesame oils, mirin, rice vinegar, lime juice, tamari, and salt. Add salmon and break chunks apart into flakes with a fork. Add beans and scallions. Toss gently to combine well and spoon over lettuce bed.
Yield: 4 servings
Per Serving: 382 Calories; 5g Fat (10.9% calories from fat); 22g Protein; 64g Carbohydrate; 6g Dietary Fiber; 28mg Cholesterol; 821mg Sodium
FROM CHEF JEANNETTE:
Tuna salad is a favorite American lunch dish, but the heavy mayo typically used cancels out some of the longevity benefits of the fish. For a heart-healthy upgrade, try this version with salmon for the increased omega-3s and this lighter, more flavorful seed-oil dressing for a further boost of healthy fats. It makes a great wrap, too.
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Cooking and Food » Diet and Nutrition » Healthy Cooking