Spread the Joy

Spice Rubbed Wild Salmon Over Buckwheat Soba with Avocado Sauce

The recipe for this pasta dish was given to me by one of my loyal readers (the number of which I can probably count on one hand). It is simple, smooth, and scrumptious, and tastes decadent despite its healthful ingredients. Whipped avocado becomes a creamy and dreamy sauce and was the perfect foundation for my spiced rubbed salmon.

Spiced Rubbed Salmon Over Buckwheat Soba with Avocado Sauce

Recipe emulated from Joy Belamarich

Serves 2

1 Avocado

2 cloves of garlic

1 tbsp olive oil

Juice from ½ a lemon

¼ cup of pasta water

pinch of salt

½ package of buckwheat soba

¼ cup parm

½ tbsp lemon zest

Black pepper

Chili flakes

Cook soba noodles or any long whole-wheat pasta as package indicates. As the pasta cooks, blend avocado, garlic, olive oil, lemon juice, and salt in a blender. Transfer to a serving bowl and mix in pasta water and gently add the cooked soba, insuring adequate sauce distribution. Finish with freshly ground black pepper, lemon zest, parm, and chili flakes. (The soba was a tad sticky, but adding olive oil to the cooking water should help)

1 lb wild salmon filet

½ tbsp paprika

1 tsp cumin

½ tbsp cayenne pepper

1 tbsp onion powder

½ tbsp black pepper
pinch of salt

Canola Spray

Mix spices, salt, and pepper together on a plate.

Clean and thoroughly dry the salmon and coat the top with a layer of the spice blend.

Heat a cast iron pan with canola spray and sear salmon for 5-8 minutes a side depending on thickness of filet and temperature preference (I like my salmon on the medium rare side). Serve on the avocado pasta or on the side.

For my vegetable accompaniment, I roasted some cauliflower with whole cloves of garlic and 1 tbsp of olive oil for 20 minutes. Prior to placing my cauliflower in the serving bowl, I made a mixture from the juice of ½ a lemon, chili flakes, black pepper, and a little parm and tossed in the hot florets.

This protein rich meal was loaded with the bountiful benefits of mono and polyunsaturated fatty acids. The benefits of monounsaturated fat and omega 3 and omega 6 from polyunsaturated fat help reduce total and LDL cholesterol (the bad kind), in particular when substituted for saturated fat in the diet (1). Studies have also demonstrated that MUFA intake decreases the risk for coronary heart disease, increases HDL cholesterol (the good kind), and improves gylcemic control in diabetics (2). Avocado, which is a monounsaturated fat, also contains vitamins E, C, B6, folate, potassium, and soluble fiber, nutrients that aid in vision and are cancer protective.

Salmon is well touted for its omega 3 rich qualities, which are essential for the diet and are needed for brain function and proper growth and development. Salmon is also one of the few foods that contain vitamin D, which promotes calcium absorption, helps maintain adequate calcium and phosphorus levels, as well as reduces inflammation.

In essence this meal was loaded with healthful attributes, it tasted delicious, and was super simple. Thanks for spreading the “Joy”!

I look for inspiration everywhere...so feel free to send me a recipe!

1) Lada A, Rudel L. Dietary monounsaturated versus polyunsaturated fatty acids: which is really better for protection from coronary heart disease? Current opinion in lipidology. 2003;14(1):41-6.

2) Lunn J, Theobald HE. The Health Effects of Dietary Unsaturated Fatty Acids. Nutr Bull 2006;31(3):178-224.

Snowy Morning Breakfast

Pearled Barley, Parm, Black Pepper, Poached Egg

Taco, Taco Night, I Love it When, its Taco Night

Sprouted corn tortillas, seared wild grouper, vegenaise crema, salted cabbage, pico de gallo, guac, and organic broccoli sprouts

Although not the most seasonal meal for this frosty weather…I wanted to be transported by my food to a warmer “happier place”, and my fish tacos did the trick!

I used wild grouper for my protein, but any mild flaky white fish could do. I had a really thick cut of fish, so my cooking method consisted of searing and roasting. I rubbed the fish with olive oil, salt, and peppered both sides of the flesh and pan seared both sides for around 4 minutes or until browned. I then popped the fish in the oven at 375 degrees for 15 minutes or until it was white throughout and flaked. Before I popped the fish in the oven, I threw in some whole garlic cloves so I’d have some roasted garlic to stuff inside my taco as well. Once cooked, I topped the grouper with some chopped cilantro and a squeeze of lime.

To stuff my taco, I made a variety of sides:

Serves 2

Vegenaise Crema adapted from My Father's Daughter by Gwyneth Paltrow (Mindfulmayo is a mayo alternative. I used a version made by Earth Balance which is vegan and contains no soy or preservatives and is made from canola oil and contains mono and polyunsaturated fats. A delicious alternative to mayo that can be utilized in a multitude of ways.)

I mixed ¼ cup Mindfulmayo with a tablespoon of lime juice and a pinch of salt for a tangy and creamy foundation for my taco.

Pico de Gallo

½ cup cherry tomatoes diced

¼ of a red onion diced

2 tbsp cilantro finely chopped

Juice of 1 lime

Sprinkling of salt

Mix all ingredients together and allow flavors to meld for 20 minutes

Guac

1 avocado

1 tbsp cilantro coarsely chopped

1 tbsp red onion diced

juice of 1/2 a lime

Salt and pepper to taste

Score and scoop out the flesh of the avocado and mix with the rest of the ingredients. I like my guac on the chunky side so I do not mash too much.

Cabbage

1 ½ cups of green cabbage sliced

2 tbsp lime juice

Sprinkling of salt

Mix ingredients together and let sit for at least 15 minutes for a crunchy taco topper.

I also added broccoli sprouts to my taco to add a nutritive boost to this light and healthful meal. Broccoli sprouts are similar in taste to alfalfa spouts, but are a little less stringy and have more of a radishy taste. The sprouts of broccoli are extremely nutrient dense and small amounts of the phytochemical rich sprout are 10-100 times more cancer protective than larger quantities of vegetables in the same family (1). Broccoli sprouts are a great way to not only boost tacos, but also salads, soups, and sandwiches with added calcium, and vitamins A, E, and C.

For the base of my taco I used Food For Life’s sprouted corn tortillas, which I seared for a minutes a side in a hot pan. These tortillas only have 4 ingredients (sprouted corn, filtered water, sea salt, and lime) and less is usually more. Sprouted grains are more nutrient rich than your typical grain and these tortillas were low calorie (60 calories a tortilla) contained calcium, iron, protein, and fiber!

With a chilled corona light in hand and my nutrient dense and flavorful taco in the other, I was transported to the Baja coast complete with salty air and seagulls…unfortunately once I returned to reality I was greeted by iced flecked sidewalks and rats with wings.

1. Fahley J, Zhang Y, Talalay P. Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogen The National Academy of Sciences of the USA 1997; 94 (10):10267-10372

Curry Lane and French Fry Dreams

Sweet Curry Roasted Delicata Squash Fries with Curry Mustard Dip

The festive celebrating has continued into January as many of my friends celebrate their birthdays this month…which also means the convivial eating and drinking continues as well. With that in mind, I tried to recreate a light and refreshing salad that I had while on vacation. The salad was called the Simply Grilled and it was from the restaurant Veritas in Vieques. The salad is a variation on a Cobb, but the fresh lightly seasoned fish replaces the greasy fat-laden bacon. To accompany my large salad, I made fries from Delicata Squash. These fries were inspired by a lovely lunch I recently had with a good friend at a vegan restaurant called Peacefood Café on the UWS. We ordered their signature chickpeas fries and were enamored by their deliciousness. The fries were made of blended chickpeas and were bursting with Indian spice. For my variation, I kept it simple and sliced 2 squashes with the skin intact, and seeds removed, into fry-like shapes and coated them with 2 tbsp sweet curry powder, 2 tbsp olive oil, and a sprinkling of salt and pepper. The fries were roasted at 425 degrees for 40 minutes. While the fries roasted, I simply mixed extra strong Dijon mustard with 2 tsp sweet curry powder and chopped cilantro and chives for a tangy curry laced dip. These fries were delicious and hard to put down! Luckily they contained beneficial potassium, which is an essential mineral that aids with normalizing blood pressure. Yellow squash also contains lutein and zeaxanthin, which are vital for maintaining eye health and reducing damage from free radicals.

"The Simply Grilled" Salad (Serves 2)

12 oz Fresh Wild Red Snapper fillets

I box organic romaine hearts chopped

1 roasted red bell pepper chopped

2 sticks celery thinly sliced

¼ red onion thinly sliced

½ avocado diced
1/2 cup chickpeas rinsed

10 cherry tomatoes sliced in half

¼ cup Stilton or Gorgonzola crumbled

Salt and Pepper

Parsley and chives for garnish at your discretion

Anchovy Dressing

6 anchovy fillets

2 tbsp strong Dijon Mustard

2 tbsp red wine vinegar

1/3 cup extra virgin olive oil

Ground black pepper

For the dressing:
Blend anchovies, mustard, and vinegar together in a blender. Slowly stream in olive oil with the motor on and season with pepper.

Wash and thoroughly dry the fish and season lightly with salt and pepper

Heat a pan with canola spray and pan sear each fillet for around 5 minutes a side or until the center is opaque and skin is crisp

Meanwhile, toss together all the salad components and about 2 tbsp of dressing

Serve fish on top of salad, garnish with herbs, and enjoy this light, healthful, and filling salad

Snapper Cobb

I know it is practically sacrilegious to serve cheese with fish in some elite circles, but this combo deliciously breaks the rules. 

Happy Birthday to all you January babies…. I have definitely enjoyed continuing the celebrations!

This Sauce is my Crack

Whole Roasted Black Bass with Salsa Verde

Cooking a whole fish can be intimidating, but in reality it is extremely simple and yields great reward. By cooking the fish whole, you gain more natural flavor and juiciness due to the bone. The salsa verde provided an incredible accompaniment that I could have just eaten by the spoonful. It is a great sauce to have in your repertoire and can be used for literally anything.

I selected wild Black Sea Bass, but any whole fresh fish would do. I preheated the oven to 425 and cut 4 to 5 slits about ½ inch into the flesh of both sides of the fish. I filled each opening with a thin slice of lemon and a small amount of herb mixture. The herb mixture contained a tbsp each of tarragon, basil, chives, and parsley. The  remaining herbs and lemon slices were used to fill the cavity of the fish. I popped the bass into a pan and coated it with 2 tbsp of olive oil and a sprinkling of salt and pepper and roasted it for 30-40 minutes.

While the fish roasted I prepared my crack:

Recipe adapted from My Father’s Daughter by Gwyneth Paltrow (a really fantastic cookbook with great inspiration and healthful recipes despite the celebrity author)

6 olive oil-packed anchovies cut into small pieces

1 tbsp of Dijon Mustard

1 tbsp red wine vinegar

¼ cup roughly chopped fresh parsley

1/3 cup roughly chopped fresh basil

1/3 cup roughly chopped fresh cilantro

½ cup roughly chopped chives

¼ cup extra virgin olive oil

Freshly ground black pepper

Put anchovies into a bowl and stir in the mustard and vinegar. Add the herbs and slowly stream in the olive oil. Season with pepper. (No need for salt since the anchovies provide saltiness)

So simple, yet so delicious. The sauce has a great balance of tang from the mustard and vinegar, robust flavor from all the herbs, and a subtle saltiness from the anchovies. 

Crack Sauce!

Asian Invasion

Organic Salmon Steak with Homemade Teriyaki Sauce and Fried Brown Rice with Kale and Peas

Beach Retreats and Good Eats

My recent trip to Vieques, which is an island off Puerto Rico, was just what was in order after an intense and grueling few months. The few days that we spent on the island were full of sun drenched hours laying on the pristine and untouched beaches, gazing at multicolored sunsets, devouring Latin flared Caribbean cuisine, becoming entranced by the bioluminescent bay, and of course indulging in a few cocktails.  The food on the island was simple, fresh, and delicious. Many of our meals were enjoyed with the sand between our toes and we had the opportunity to enjoy fresh caught local fish, ceviches, the best rice and beans and sweet plantains I had ever had, and even a Caribbean curry. My fading tan is a reminder that it is time to get back to reality and brace myself for the cold…but I can still imagine the Caribbean heat tickling my face. 

"The Best" rice and beans and sweet plantains along side some conch ceviche

Sol Food's inspired offerings

If you're wondering how Henry enjoyed his retreat in the Catskills....well "the proof is in the pudding"