Love for Your Heart

By: Lauren Iacono, OMS-II

Heart Healthy Recipe

Balsamic Orange Salmon with Bok Choy

Ingredients

Serves 4

4 Salmon Fillets

1 Medium Orange

1 tablespoon of honey

Balsamic vinegar

Low Sodium Chicken Broth (1 box)

1 tablespoon Olive Oil

1 clove garlic

Sea Salt

Pepper

4-6 heads baby bok choy

 

1.Initially heat a medium sized sauce pan filled with about half a cup of low sodium chicken (or vegetable) broth. Once the broth gets warm add the salmon fillets. Steam in broth for approximately 8 minutes

 

2.In a small mixing bowl combine juice from ½ orange, honey and add desired amount of balsamic vinegar, salt and pepper. Once broth has dissolved from salmon, pour mixture over salmon and cook in sauce pan until balsamic has become slightly more thickened and salmon is full cooked (about 5-8 more minutes)

 

3.In a second sauce pan heat olive oil and garlic (chopped). Once Oil is hot, add baby bok choy. Cook for approximately 5 minutes or until fully wilted.

 

4.Use remaining ½ of orange to slice and place over cooked salmon for serving, Add bok choy and enjoy!

 

Heart Benefits

Salmon – Omega 3 Fatty Acids! 1 4 oz serving contains at least 2 grams! How it helps? Omega 3s have been found to be associated with a decreased risk of numerous cardiovascular events, including: heart attack, stroke, heart arrhythmia, high blood pressure, and high triglycerides in the blood. Intake of omega-3-containing fish is also associated with improved metabolic markers for cardiovascular disease.

 

Oranges – This awesome citrus provide protection against cardiovascular disease due folate -necessary for lowering levels of the cardiovascular risk factor, homocysteine; potassium, which helps lower blood pressure, protecting against stroke and atherosclerosis; and the vitamin C, carotenoids and flavonoids found in citrus fruits, all of which have been identified decreasing the inflammatory response relating to CAD and having protective cardiovascular effects.

 

Bok Choy – A form of cabbage! A cruciferous vegetable with a great amount of fiber that helps reduce cholesterol by binding with bile acids (made from cholesterol) in the intestines to be excreted, plus a surplus of antioxidants including vitamin A and C, polyphenols, and anthocyanins which act to reduce oxidative stress and with anti inflammatory benefit, leading to its cardio protective effect and decreasing the risk of a cardiovascular event.

 

Olive oil – Antioxidants and anti-inflammatory agents have been shown as beneficial for cardiovascular health. Antioxidants aid in decreasing the unwanted effects of oxidative stress and polyphenols have been determined to lower blood levels of C-reactive protein (CRP), an inflammatory marker of heart disease

 

Resources:

The World’s Healthiest Foods. The George Mateljan Foundation.Whfoods.org. 2012

http://www.whfoods.com