The many benefits of eating red and healthy
Warm salmon, cherry, and arugula salad
If you’re looking for ways to feel better and live healthier, you might want to pay attention to what’s in your kitchen.
“More and more, people are searching for delicious, natural foods that offer functional benefits, and tart cherries rise to the top in my book,” said David Grotto, RD. “Science continues to support the many health benefits of tart cherries such as helping regulate natural sleep patterns, which is especially important as the Centers for Disease Control and Prevention now considers lack of sleep a ‘public health epidemic.’”
A new book from Grotto, “The Best Things You Can Eat” (Da Capo Press, January 2013), reveals some of the best foods for healthier living, including tart cherries. Recognized for their powerful nutrient profile and functional properties, tart cherries appear several times in Grotto’s book, including best foods for sleep, as well as best pain-fighting foods, best foods for muscle recovery, and best fruits overall.
Available year-round in dried, frozen and juice forms, tart cherries are a versatile ingredient to include as part of any diet. Here are some delicious ways you can enjoy the best of eating red:
Greens and Reds: Toss grilled salmon, dried cherries and a dash of turmeric with salad greens for heightened flavor and pain-fighting nutrients.
Runner’s Red Relief: Blend low-fat chocolate milk, kefir or plain yogurt and frozen cherries for a quick boost pre- or post-workout beverage.
Spiced Red Snack Mix: Try an easy, do-it-yourself trail mix using dried cherries, ginger, cinnamon, almonds, pistachios and whole-grain cereal.
Berry Cherry Breakfast: Swap typical berries for dried tart cherries to top cereal, oatmeal, yogurt or pancakes.
To get more tips and recipes, as well as “The Red Report,” a comprehensive overview of the body of research supporting tart cherries’ health properties, visit www.choosecherries.com.
Warm Salmon, Cherry, and Arugula Salad
Serves 4, preparation time: 20 minutes, cook time: 15 minutes
2 tablespoons red wine vinegar
1 teaspoon ground turmeric
3 tablespoons olive oil, divided
Salt and pepper
6 cups loosely packed arugula (about 3 ounces)
1/2 small head radicchio, cored and shredded
4 salmon fillets, about 3/4-inch thick
3 shallots, sliced
1/2 large jalapeño (halved lengthwise), seeded and thinly sliced
1 1/2 cups thawed frozen tart cherries
1 1/2 teaspoons grated fresh ginger
1/4 cup tart cherry juice
In large bowl, whisk together vinegar, turmeric, and 2 tablespoons olive oil. Add arugula and radicchio, and toss. Add salt and pepper to taste and divide mixture among serving plates. Set aside.
Season salmon with salt and pepper. In large skillet over medium-high heat, warm remaining 1 tablespoon olive oil. Add salmon and cook until barely opaque throughout, 2 to 3 minutes per side.
Arrange salmon on top of the salads.
Return skillet to medium heat. Add shallots and jalapeño, and cook, stirring occasionally, until tender, 2 to 3 minutes. Add cherries and ginger, and cook, stirring occasionally, until heated through. Add cherry juice; increase heat to medium-high, and cook, scraping up any browned bits, until juice is almost entirely evaporated, 2 to 3 minutes. Add salt and pepper to taste.
Spoon cherry mixture over the salmon and serve.
Delicious taste, beautiful colors, packed with healthy nutrients—what’s not to love about fresh fruit? And with fresh fruits available all year long, you can enjoy them in mouthwatering, healthy meals any time you want.
These satisfying fresh fruit salads showcase the flavors and healthy benefits of Chilean fresh fruit. Here are some of the reasons eating fresh fruit is so good for you:
Grilling can bring so much more to the table than basic brats and burgers. In these recipes, cookbook author and celebrity chef Nick Stellino uses a few key ingredients that add new dimensions of flavor to seafood, steak and even salad. He calls on olive oil and vinegars from Pompeian to make savory marinades and zesty seasonings that will make you truly savor the grilling season.
Grilling is a great way to get a whole lot of flavor that goes way beyond plain burgers and basic barbecue. Lean meats, juicy marinades and zesty toppings add up to terrific flame-kissed dishes that will make guests want to kiss the cook.
Here are some easy ways to take big flavor from the grate to the plate:
2 pounds skinless, boneless salmon, cut into 1-inch pieces
1/3 cup mayonnaise
1/2 cup chopped green onion
1 clove garlic, minced
2 teaspoons grated ginger
1 teaspoon sesame oil
1 teaspoon soy sauce
1/4 teaspoon freshly ground black pepper
1 teaspoon kosher salt
Toasted Sourdough roll or shepherd’s bread
4 cups water
1 1/2 lemons
1 10 to 12-oz. salmon filet
1/3 cup celery, finely diced
1/3 cup onion, finely diced
3 teasp. mayonnaise
Pinch cayenne pepper
3/4 teasp. tarragon
1/2 teasp. garlic
1/4 teasp. dry mustard
1/2 teasp. salt
1/2 teasp. black pepper
1 4-oz. pouch Idahoan Butter and Herb
Mashed Potatoes, dry