House Smoked Salmon with Tarragon Aioli, pickled red onion and sweet lemon Rind

This recipe is inspired by an appetizer from a favorite restaurant. I had the dish three times!!! while on holiday because I was so obsessed with the delicious flavors. I’ve managed to recreate this favorite dish to share with you.

The recipe is easy, but it does require multiple steps. I assure you; this dip is worth the effort. Eating healthy doesn't mean sacrificing flavor or fun. This gluten and dairy free, low carb friendly recipe makes an elegant and nourishing appetizer to offer your guests. Best of all, this smoked salmon recipe does not require any special equipment.

Smoked salmon dip with tarragon aioli, pickled red onion and sweet lemon rind from The Library in St. Petersburg, FL.

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Smoked Salmon with Tarragon Aioli, Pickled Red Onion, and Sweet Lemon rind

Author: Erica Leazenby, MD
Time: 4 hours inactive time; 15-20 minutes cook time

STEP 1: Brine and Smoke the Salmon:

Stovetop House smoked Salmon

Equipment:
Small, rimmed dish
Deep skillet such as a cast iron skillet, Dutch oven, or wok
Small grate that fits inside the skillet (like the grate often included with crock pots)
Aluminum foil

Ingredients:
8 Ounces wild caught Salmon
2 Tbsp sugar
2 Tbsp salt
Food grade wood chips

Directions:

1. Prepare the salmon: Mix the sugar and salt together. Place the salmon in a small, rimed dish. Spread the sugar and salt mixture over the salmon. Allow the salmon to brine for 1-4 hours, up to overnight. The longer you brine the salmon, the salty and firmer the fish may be. Rinse the brine off the salmon just prior smoking.

2. Place the food-grade, smoking wood chips in a bowl of water to soak at least 30 minutes prior to using. Consult the package of your wood chips for quantity needed. 1.5 to 2 tablespoons of superfine wood chips is often ideal, but your quality may vary depending on the size of your chips. If a quantity range is given on the package, I recommend using the lower quantity as you do not want the smoke to overwhelm the fish’s delicate flavor.

3. Line a deep skillet or wok with aluminum foil. Place the soaked wood on the foil. Heat the wood on medium-high heat until the wood starts to smoke.

4. Place the small wire grate over the wood in the skillet. Place the salmon on the grate. Use the aluminum foil to tent and seal the skillet. Once the skillet is sealed with foil, reduce the heat to medium-low.

5. Smoke the salmon for 10-20 minutes. Time will vary depending on the thickness of the fillet. Check the salmon at 10 minutes. Reseal the foil if the salmon needs additional smoke time. The salmon is done when the fish flakes easily or an instant-read thermometer reads 125 degrees.

6. The salmon can be served warm or at room temperature or can be used to make the dip list below.

STEP Two: Make the dip binder

Tarragon Aioli

This recipe makes more aioli than what is required for the salmon dip. The dip is delicious on roasted potatoes, as a veggie dip or smear on a sandwich. You will be grateful for the extra quantity.

Ingredients:
2 cloves garlic, minced
Pinch salt (about 1/8 tsp)
1 tablespoon minced fresh tarragon (about 2-3 large sprigs)
2 teaspoons lemon juice
1/2 cup avocado oil-based mayonnaise

Directions:

1. Mix all ingredients together. Store in an airtight container

Step Three: Prepare the garnishes:

Pickled Red Onion

Ingredients:
1 cup diced red onion
1/4 cup water
1/4 cup apple cider vinegar
1/2 tsp salt
1 Tablespoon sugar
1 bay leaf (optional)
1-2 allspice berries or a pinch of ground allspice (optional)

Directions:

1. Place the red onion is a heat safe bowl. Pour hot water over the onions. Let the onions sit in the water for a few minutes to remove bitterness and pungency.

2. Drain the red onions and place them in a glass jar. Add the water, vinegar, salt and sugar.

3. Store in the refrigerator up to several weeks.

Sweet Lemon Rind

Ingredients:
1 organic lemon
1 tablespoon sugar
1/4 teaspoon salt

Directions:

1. Slice the lemon thin. A mandolin held over a bowl works very well.

2. Place the shaved lemon in a jar with its juice. Add the sugar and sal.

3. Store in the refrigerator up to several weeks

Chopped Capers

Ingredients:
1-2 Tsp capers, rinsed and coarsely chopped

Directions: Garnish the dip with the capers.

Step Four: Put it all together:

Smoked Salmon with Tarragon Aioli

Ingredients:
8 ounces smoked salmon, skin removed
2 Tablespoons tarragon aioli
2 Tablespoons minced shallot

Directions:

1. Mix all ingredients in a mixing bowl. Chill the dip.

2. To serve, place the dip in a small serving bowl. Garnish the top of the dip with capers. Serve sweet lemon rind and pickles red onion on the side. Server the dip with crackers or sea salt flavored chips.

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Other Salmon recipes:

HOUSE-CURED SALMON
SMOKED SALMON DIP

6 side dishes for lower blood pressure and improved cardiovascular health

This February marks the 59th annual American Heart Month. This long tradition helps educate people about cardiovascular disease and promotes longer, healthier lives. Despite this wonderful tradition and progress, heart disease remains the single largest health threat to Americans. This month I invite you to learn more about this amazing organ system and then give it some extra TLC with common ingredients from your kitchen.

What is the endothelium?

From a big picture perspective, our cardiovascular system is composed of our heart and a complex system of vessels. At a microscopic level, these vessels are lined with a thin layer of specialized tissues called endothelial cells. This cell layer acts as the interface between the blood and underlying vascular tissue. Endothelial cells respond to moment-to-moment changes in blood flow and blood pressure. They produce factors like nitric oxide that help the vessel wall vasodilate for increased blood flow. Healthy endothelial function and blood flow are associated with improved vascular health, improved wound healing, healthy inflammation balance and better sport and lifestyle performance. Taking care of our heart includes supporting this delicate and vital tissue.

Nitric oxide (NO), an essential ingredient for healthy endothelium

Nature Reviews Drug Discovery

Nitric oxide (NO) is a molecule that’s produced naturally by your body in the endothelium. Its function is to signal the inner muscles of the blood vessels to relax. This relaxation, or vasodilation, allows blood, nutrients and oxygen to travel to every part of your body and helps control our blood pressure. Nitric oxide levels in the body can be compromised by nutritional deficiencies, smoking, elevated blood sugar, a sedentary lifestyle and advancing age among other factors. Nitric oxide production is dependent on a sufficient supply of nutrients including the amino acid arginine and key micronutrients like folate, vitamin C, and magnesium from the diet. Switching up your diet is one of the best and most effective ways to naturally boost levels of this important molecule.

6 side dishes to Boost Nitric Oxide Levels

Beets and greens in particular are rich in dietary nitrates, which your body can convert to nitric oxide. Several studies have shown that beet consumption can improve nitric oxide levels and blood pressure control. Greens like spinach, arugula, kale, and cabbage are also packed with nitrates which are converted to nitric oxide in the body. Greens come with the added benefit of folate and antioxidants. These are some favorite side dishes at my dinner table:

Herbed Beet and Lentil Salad

Kale Salad with Berries and Nuts

Roasted Carrots with Watercress

Arugula (rocket), Fennel and Citrus salad

Shaved Brussel Sprout Salad

Sautéed Spinach with Pinenuts and Raisins

Aging Clinical and Experimental Research (2021)

HOW TO ROAST VEGGIES LIKE A PRO

MEDITERRANEAN DIET FOR EVERYONE

HOW TO PREPARE LENTILS AND BEETS

Mediterranean Diet For Everyone

Beet and Lentil Salad

There are so many different specialty diets these days: Keto, Paleo, Vegan, FODMAP, and the list goes on. I've prescribed all of these diets to patients for different reasons over the years, as everyone has individual needs at times. After 20+ years of medical practice, including 7 years focused on food and nutrition, I have come to the conclusion that there is no one perfect diet. That being said, I love to teach and preach about the Mediterranean diet because it is as close to a "one size fits-all" plan that works.

While you can Google a list of specific foods and guidelines for the Mediterranean diet, it doesn't really work that way. Rather, it is really a formula for eating well rather than a specific cuisine. The basic tenants of the eating pattern are simple: focus on eating whole (unprocessed) food that is rich in fruits and veggies, whole grains, nuts, legumes, spices, and extra virgin olive oil. Do this while keeping poultry, fish, dairy, and red meat to modest amounts. No matter your dietary allegience, it is hard to argue against a diet that advocates for eating real food. 

The research behind this formula is extensive. Thousands of studies representing millions of lives consistently shows that eating like this helps maintain weight, keeps cholesterol in check and blood sugar and blood pressure low. Also, the risk of cancer, depression and Alzheimer's disease is also lower. All these benefits are gained simply by paying attention to what goes in your mouth. 

Whether you consider yourself a vegan, a paleo die-hard or follower of a specialty diet, applying a Mediterranean diet philosophy to your approach can benefit your health.

Keep the following in mind:

1. Eat lots of vegetables. There are so many choices! From a simple plate of sliced fresh tomatoes drizzled with olive oil and flaky sea salt, to garlicky greens, fragrant soups and stews, healthy pizzas, or oven-roasted medleys. Vegetables are vitally important to the fresh tastes and health benefits of the Mediterranean diet.

2. Change the way you think about meat. If you eat meat, just do it in smaller amounts. For example, add small strips of sirloin to a vegetable sauté, or garnish a dish of lentils with diced prosciutto. As a main course, have smaller portions (3-4 ounces) of chicken or pastured meat. Think of meat as an accompaniment instead of the center of the plate.

3. Consider eating seafood twice a week. Fish such as salmon, trout and mackeral are rich in heart-healthy omega-3 fatty acids. When you crave more variety add anchovies, sardines and herring. Shellfish including mussels, oysters, and clams have similar benefits for brain and heart health.

4. Cook a vegetarian meal one night per week. Build these meals around beans, whole grains, and vegetables, and heighten the flavors with fragrant herbs and spices. When one night feels comfortable, try two nights per week.

5. Use good fats. Include sources of healthy fats in your daily meals, especially extra-virgin olive oil, nuts, seeds, olives, and avocados.

6. Switch to whole grains. Whole grains are naturally rich in many important nutrients including fiber to keep you satisfied for hours.

7. For dessert, eat fresh fruit. Choose from a wide range of delicious fresh fruits — from fresh figs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.

8. Enjoy alcohol very sparingly (if at all). Alcohol, in moderation, has historically been associated with the cardiovascular benefits of the Mediterranean diet. After careful evaluation of the research, a committee of scientists updating the latest edition of the Dietary Guidelines for Americans is changing the current stance on alcohol. They report that studies showing alcohol can protect health are deeply flawed, and that any potential cardiovascular benefits would be outweighed by the fact that alcohol is a leading preventable cause of cancer. The committee plans to recommend that men and women who drink limit themselves to a single serving of wine, beer or liquor per day. They do not recommend drinking for health and suggest drinking less is generally better. As an alternative to alcohol, try a low sugar, organic wine or a mocktail.

Use the recipes below as inspiration to get started on a Mediterranean diet. 

Roasted Olives with Orange and Rosemary

Salmon with Lemon Walnut Relish

Mediterranean Lentil Salad

Roasted Whitefish with Sweet Peppers

Looking for a place to find low sugar, organic wine. Check out Dry Farm Wines. 

TIPS FOR DRY JANUARY SUCCESS

Lemony Herbed Sardine Salad

Sardines are unsung heroes for good mood. Not only are they affordable and sustainable, but they are rich in omega-3s and vitamin D which tend to be in short supply in most people’s diet. This lemony, herby prep is fierce competition for even the best tuna salad. Enjoy it on whole grain or gluten free crackers, lettuce wraps or a large salad.

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Lemony Herbed Sardine Salad

Author: Erica Leazenby, MD, Adapted from RebeccaKatz.com
Servings: 1-2
Time: 10 minutes

Ingredients:

1 Tbsp fresh lemon juice
Zest of 1 lemon
2-3 Tbsp fresh minced herbs including a combination of basil, parsley, and mint
1 tsp Dijon mustard
1 tsp olive oil
1 Tbsp shallot, minced
1 4 oz can sardine in water or oil, drained
Salt and pepper to taste

Directions:  

1. In a small mixing bowl, combine the lemon juice, zest, herbs, shallot, mustard and oil until well mixed.

2. Add the sardines to the bowl and gently flake them apart. Stir the sardines into the herb dressing until the fish is well coated. Taste the mixture and add salt, pepper or additional lemon juice as desired.

3. Serve over greens or crackers.

The Art of a Sheet Pan Dinner

A busy cooks dream, a sheet pan dinner is similar to a one-pot meal. It does not require fancy equipment yet makes kitchen clean-up a breeze at the end of the meal. Your ingredients can be as simple or fancy as desired, just follow a basic formula that includes protein, veggies, fat and flavoring. Roast until everything is golden and marvel at your accomplishment when dinner is served. 

Adapted from NYT Cooking guide by Melissa Clark 

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Choosing Your Sheet Pan

A sheet pan is a wide, shallow baking pan made from aluminum or stainless steel. It has a low rim that prevents the pan contents from sliding off the edge of the pan, but still encourages airflow and browning. This humble tool is a kitchen workhorse; it is the go-to pan for roasting vegetables, meats and often entire meals. I encourage every kitchen to have a sheet pan (or several) in a variety of sizes.

Most sheet pans are 18x13 inches with a 1-inch rim. This size will fit in most standard home ovens. These pans are also called half-sheet pans because they are half the size a pan typically found in a commercial kitchen. Quarter sheet pans, measuring 9x13 inches, are great for smaller ovens. If you are cooking multiple items at one time it is helpful to have multiple 9x13 pans to prevent flavors from mixing or to accommodate different cooking times for varied ingredients.

When purchasing a sheet pan, look for a pan with a heavy-duty gauge — this refers to the thickness of the metal used. The higher the gauge, the thinner the pan: Anything from 13 to 18 gauges will work well.

Sheet pans are typically easy to clean, however lining your pan with a silpat baking mat or parchment paper makes clean up even easier. Silpat baking mats are sturdy, reusable mats made from food grade silicone. Silpat mats can be used in an oven up to 480 degrees. Parchment paper is single-use, disposable product. Thanks to a silicone coating, it's resistant to grease and moisture. It is flexible enough to fold but sturdy enough to not tear. Parchment paper is heat resistant up to oven temperatures as high as 450 degrees. Note: Using a pan liner may hamper the browning of your food. Parchment paper in particular may make roasted items less likely to get browned and crispy.

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The sheet pan formula

Choose Your Protein

For a well-balanced meal, I recommend starting with your protein. Build your flavors and accompanying veggies around this protein. Whether you decide on poultry, beef, pork, fish or tofu, you’ll want to start with 1⁄4 to 3⁄4 pound per serving, to be supplemented with vegetables.

Prior to roasting, gently season the meat with salt, pepper, (and herbs if using) and a light coat of oil. I recommend avocado oil for high-heat cooking.

• Poultry Notes:
  Dark meat takes longer to cook that white meat.
  Bone-in meat takes longer to cook than boneless cuts.
  All poultry should be cooked to at least 165 degrees or until juices run clear when the meat is cut. When able, use pasture-raised or organic poultry.

• Seafood Notes:
  As a general rule, fish takes 8-10 minutes to cook per inch thickness.
  Salmon can be cooked to 120 degrees for medium-rare to 125 degrees for medium.
  Shrimp should be added as the sheet pan veggies are in the last few minutes of cooking.
  When able, use wild-caught, sustainable seafood.

• Red Meat Notes:
  Use an oven safe wire rack that fits your sheet pan when cooking larger cuts of meat. This will prevent the meat from becoming soggy or sticking to the pan.
  Smaller cuts of meat can be placed on the pan directly.
  After the meat has reached its ideal cooking temperature, place the meat under the broiler for 1-2 minutes to create browning if desired.
  Beef is rarely used in sheet pan dinners. Ground beef or meatballs are an exception.
  When able, use grass-fed, unprocessed meats.

• Tofu Notes:
  Dry out your vegetable protein prior to baking to allow it to crisp and brown.
  Marinade your plant based protein prior to roasting to add flavor.
  Do not cook tofu on the same pan as watery vegetables. The moisture for the vegetables will prevent the tofu from browning.
  Dredging tofu in cornstarch prior to roasting will allow the tofu to crisp and brown. The tofu is more likely to stick to your pan if it has been dredged.

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Choose your Vegetables

Once you have chosen your protein, it is time to pick the vegetables. I recommend LOTS of vegetables. They should be the star and bulk of your meal. Vegetables cook down significantly under high temperatures, so always err on the side of more. When choosing and roasting veggies I recommend the follow tips:

• Tip 1: Choose a pan size. I recommend using the largest sheet pan your oven will accommodate.

• Tip 2: Cut veggies uniformly. Make sure that all the veggies are all cut to approximately the same size. This will ensure that they roast evenly and be finished at the same time. If you are roasting different kinds of vegetables on the same pan, make sure they have similar cooking times and oven temperatures. Many veggies roast well at 400-450 degrees.

  Tip 3: Use about two tablespoons of oil per sheet. Lightly coat the veggies with oil to help keep the interior of the veggies moist. Too much oil can cause soggy veggies.  A good rule of thumb is about 2 tablespoons of oil per baking sheet.

• Tip 4: Arrange the veggies in a single layer. Crowded veggies will steam rather than get crisp and caramelized. Spread the veggies evenly across the baking sheet. 

• Tip 5: Season with salt and pepper prior to roasting. Adding salt before roasting is a key step and can really make a difference in the final flavor. It is hard to give an exact measurement since salting is a matter of personal preference and can vary from vegetable to vegetable. A general rule of thumb is to use around 1/2 to 3/4 teaspoon of salt per baking sheet and a few grinds of black pepper. Taste the vegetables when they have finished cooking and add more seasoning if needed.

• Tip 6: Center your pans. If using only one sheet pan, the center of your oven is usually the best place to put it. When using multiple pans, always try to place them side by side if the oven allows. If you have to roast veggies on two different racks, make sure you put the top rack in the upper third of the oven and the lower rack in the bottom third of the oven. This will allow the heat and air to circulate better to help get the vegetables tender and caramelized. If the baking sheets are only an inch or two apart, the bottom vegetables will steam.

• Tip 7: Rotate halfway through. Another tip when using multiple pans is to rotate the pans halfway through to ensure that all veggies are getting equal exposure to the heat and have an equal chance of getting crispy and caramelized. 

• Tip 8: Consider convection. If you are using multiple pans, another option is to bake on convection, a setting where the heat is circulated by a fan. This setting can produce more even heat. This can be very helpful when you are roasting multiple vegetables at once. Beware, this setting is also more drying and cooks more quickly. A good rule of thumb is to reduce the oven temperature by 25°F when using a convection setting.

• Tip 9: Add flavor. Fresh herbs, such as rosemary or thyme can be a wonderful addition to the pan for a little extra flavor. Don’t forget to taste the vegetables before serving. You can always finish them with a sprinkle of flaky sea salt and more freshly ground black pepper.

Notes:
Dense vegetables like potatoes and winter squashes take the longest to cook depending on the oven temperature and the vegetable size.
Vegetables with a higher moisture content can take less time to cook. However, if you want to caramelize the vegetables it can take longer because the moisture needs to evaporate before browning can occur.
Leafy vegetables like kale, broccoli rabe, or Swiss chard will cook fastest. If the leaves are thoroughly dry, they will turn crisp and brown. Kale and chard can turn to brittle chips if you use enough oil.

Below are lists of popular vegetables and their suggested cooking times. Pair your veggies to the cook time of our protein. Alternatively, build your meal by placing the ingredient that requires the longest cook time in the oven first. Add ingredients to the cooking pan at intervals to allow all ingredients to be fully cooked about the same time.  

Photo credit: www.healwithfood.org

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Build Flavor

Once you have chosen your main ingredients, it is time to get creative with the seasonings. Many ingredients are delicious on their own. You can opt to season simply with salt and pepper. Or, you can build complex flavors by adding herbs and spices.

Herbs and Spices Notes:
Sprigs of sturdy, branchy fresh herbs can stand up to lengthy cooking without burning. Thyme, oregano, marjoram, rosemary, bay leaves, tarragon and sage are all good choices. Add them directly to the pan with the meat or veggies. Dried herb mixes are convenient to stock in the kitchen if mixing your own blend is intimidating.
Avoid soft herbs like basil, chives, parsley, cilantro and mint, which can turn brown at high heat. They are better added as garnishes.
Whole spices can also be tossed directly onto the pan with the other ingredients, adding fragrance and depth. Some favorites include chile flakes, coriander seeds, fennel seeds, cumin seeds and cinnamon sticks.

Bold Additions Notes:
Add whole smashed garlic cloves (peeled or unpeeled) directly to the sheet pan if desired. Peeled garlic is more intense in flavor than unpeeled garlic. Avoid minced garlic because it can burn easily.
Sliced oranges and lemons or whole or sliced fresh chiles can be added with the other ingredients while roasting to add depth of flavor to your dish. Make sure they are well coated with oil to encourage caramelization.

Finishing Touches Notes:
If you are using soft fresh herbs like mint, basil, green onions, or cilantro, add them after baking.
For a final element to brighten the meal. consider adding a squeeze of citrus or a drizzle of vinegar. Yogurt, vinaigrettes, grated or crumbled cheeses, salsas, sauces, chutneys, quick-pickled onions, chile pastes and hot sauces all add vibrancy to a finished dish.

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Assembling Your Meal

Once you have collected all your ingredients, there are a few more things to bear in mind.

Tip 1: Your ingredients and their cook times matter. Start with the slowest-cooking ingredient, then add items in a progression, ending with whatever cooks fastest.

Tip 2: Size of your ingredients also matter. The smaller an ingredient is chopped, the faster it will cook. This applies only to like ingredients: Small chunks of carrots may still take longer to cook through than larger pieces of tomatoes, mushrooms, broccoli or other less dense vegetables. Half an inch is a good starting point. This size will cook quickly while providing a satisfying bite.

Tip 3: Pay attention to placement of your sheet pan and your ingredients. The closer the sheet pan is to the heat source, the crisper and browner everything will get. Similarly, ingredients at the pan’s edges cook faster than those in the middle. The more spread out the ingredients are on the pan, the more air will flow between them, thus creating better browning. For even cooking, place larger pieces at the edges of the pan and smaller pieces in the center. Make sure to rotate your sheet pan halfway through cooking.

Tip 4. Mind your temperature. The suggested cook times listed here are based on a 400-degree oven temperature but choose a hotter temperature for deeper color with a soft center or choose a lower temperature for slower, more even cooking.

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Inspirational Meals to get you started:

Poultry:

• Roasted chicken thighs with carrots, shallots and grapes

• Greek inspired sheet pan chicken thighs (omit the feta if you are dairy-sensitive or completing an elimination diet)

Seafood:

• Rosemary Roasted Salmon with Asparagus & Potatoes

• Sheet Pan Shrimp Fajitas

• Sheet Pan Roasted Fish With Sweet Peppers

Red Meat:

• Sheet Pan Mini Meatloaf With Vegetables

• One-Pan Pork Loin With Brussels And Apples

Vegetarian:

• Summer Sheet Pan Frittata

• Sheet-Pan Crisp Tofu and Sweet Potatoes

(This blog post is not sponsored by any manufacturer. However, at no cost to you, Relish Health may receive a commission on purchases made through an Amazon link.)

Lemon Ginger Salsa with Blackened Fish

Blackened grouper or snapper is a favorite meal at my house. For the blackening seasoning, I like to make my own spice blends so I can tailor the flavors to the palate of my family. The spice blend listed below is versatile and can be used on multiple types of seafood or proteins.

Lately I have been pairing the savory blackening flavor with the bight, acid punch of a lemon salsa. The ginger, lemons and peppers come together for a sweet, spicy complement to the blackened fish.

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Lemon Ginger Salsa

Author: Erica Leazenby, MD
Time: 30 minutes
Makes: Approximately 1 cup

Ingredients:

• 2 large lemons, peeled and sectioned (supremed)

• 1.5 Tablespoons grated ginger

• 1 Tablespoon honey

• 2 Tablespoons chopped cilantro

• 1 jalapeño, deveined and finely diced

• 2 Tablespoons thinly sliced green onions, whites and greens

• 4 Tablespoons extra virgin olive oil

• Pinch of salt

Directions:

1. Mix all ingredients together and chill until served.

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Blackening seasoning:

Adapted from: Taste of the South
Makes 1/4 cup seasoning

Ingredients:

• 2 Tablespoons smoked paprika

• 1 Tablespoons dried thyme

• 1 teaspoon onion powder

• 3/4 teaspoons kosher salt

• 3/4 teaspoons garlic powder

• 1/2 teaspoon ground black pepper

• 1⁄4 teaspoon dry mustard

• 1⁄4 teaspoon ground red pepper

Directions:

1. Mix all ingredients in a small airtight jar. Season liberally on white fish or poultry.

Peach Melon Gazpacho

Local, tree ripened peaches are one of my favorite foods. In the late mid-western summer, they happen to be bountiful along with sweet melons and mellow cucumbers. These beauties are easy to pick up at your local farmer’s market or grocery. One benefit of deliberately eating locally and seasonally is that you are more likely to eat a wide variety of foods resulting in a greater diversity of phytonutrients vital for health and chronic disease prevention. The shorter the distance food needs to travel to reach you, the fresher and more flavorful it will be.

I hope you enjoy this recipe that combines the best of late summer fruits.

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Peach Melon Jalapeño Gazpacho

Gazpacho is a Spanish-style soup often made from tomatoes and other vegetables and spices. This recipe is a liberal interpretation of the delicious chilled soup. The cucumbers, jalapeños and cilantro add balance and contrast to the sweet fruits, while the lemon and salt enhance all the flavors.

Peach Melon Jalapeño Gazpacho

Makes approximately 3 cups (6 servings)
Author: Erica Leazenby, MD
Time: 10 minutes

Ingredients:

• 2 peaches, peeled and pit removed

• 1/2 medium cantaloupe melon, rind and seeds removed; cut in large cubes

• 1 medium cucumber, peeled and seeds removed

• 1-2 medium jalapeño, seeds and ribs removed

• 2-4 tablespoons fresh lemon juice (1-2 small lemons)

• 1/4 cup raw cashews, soaked in water for 1 hour then drained

• Generous pinch of salt

• Garnish: Cilantro leaves and fruity olive oil

Directions:

1. Combine all the soup ingredients in a blender until smooth. Fruits can vary in sweetness and heat. Adjust the amount of lemon juice and salt to taste to balance the the fruit and veggie mixture.

2. Store the soup in the fridge, but allow the mixture to come close to room temperature before serving.

3. Garnish with a few cilantro leaves and a drizzle of high quality olive oil.

Simple Arugula Citrus Breakfast Salad

The perfect breakfast is low in sugar and contains protein, healthy fats and plenty of fiber. The combination of these macronutrients ensures that our blood sugars are stable helping to keep us appropriately fueled for our day. Give this simple salad a try. The citrus provides sweetness and acidity to balance the bitter greens. I like to serve this salad with a piece protein to round out the meal.

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Simple Arugula Citrus Breakfast Salad

Arugula with grapefruit and breakfast sausage

Ingredients:

• 1 orange or grapefruit, peeled and sliced

• 1 large handful baby arugula

• 1 generous drizzle extra-virgin olive oil

• Pinch salt

• 1/4-1/2 avocado, diced

Directions:

• Combine all the ingredients in a medium bowl and toss. Gently stir in avocado.

Sheet-Pan Roasted Fish With Sweet Peppers

This quick and easy dinner strikes all the right notes. Sweet, caramelized peppers with salty olives and garlicky parsley dressing that nicely complement the mild, flaky fish. The gorgeous colors of this sheet pan are a feast for the eyes.

This dish is versatile and can be made with many types of mild, white fish like cod, trout, tilapia or flounder, or even shrimp, though you may have to adjust the roasting time to accommodate the different options. The thicker the fillets, the longer they will take to cook.

Seafood not your thing? Try roasting the peppers and olives with the dressing per the instructions and topping them on pan-seared chicken cutlets.

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Sheet-Pan Roasted Fish With Sweet Peppers

Adapted from Melissa Clark at NYT Cooking
Serves: 3 to 4 servings
Time: 40 minutes

INGREDIENTS

1 tsp dried thyme
1 1⁄2 pounds white fish fillets like lake trout, tilapia, cod or hike
Sea salt and black pepper
3 large bell peppers, preferably 1 red, 1 orange and 1 yellow, thinly sliced
4 1⁄2 tablespoons extra-virgin olive oil, plus more for drizzling
1⁄4 cup pitted and sliced, Kalamata, green or black olives (or a combination)
1 teaspoon sherry or red wine vinegar, plus more to taste
1 garlic clove, grated
1 cup loosely packed Italian parsley leaves, chopped

DIRECTIONS:

Not a fish fan, try using chicken cutlets instead.

1. Preheat oven to 400 degrees.

2. Season fish all over with salt and pepper and sprinkle with 1/2 tsp thyme leaves. Let rest at room temperature while you prepare the peppers.

3. Spread peppers on a rimmed sheet pan, and toss with 1 1/2 tablespoons oil, 1/2 teaspoon salt and the black pepper to taste. Top peppers with the remaining thyme. Roast, tossing occasionally, until peppers are softened and golden at the edges, about 15 to 20 minutes.

4. Increase oven temperature to 500 degrees. Push peppers to the edges of the pan, clearing a space in the center. Lay fish out on that empty space and drizzle with oil. Scatter olives over the top of fish and peppers. Continue roasting the pan until the fish turns opaque and is just cooked through, about 6 to 10 minutes depending on the thickness of the fish.

5. While the fish roasts, make a vinaigrette by combining the vinegar, garlic and a pinch of salt in a bowl. Whisk in the remaining 3 tablespoons olive oil, then whisk in the parsley. Taste and add more salt or vinegar, or both, if needed. Serve fish and peppers drizzled with vinaigrette.

6. Serve with roasted potatoes, rice, cauliflower rice or side salad.

House-cured Salmon

Gravlax is a Northern European dish that refers to salmon cured with sugar, salt and dill. It is traditionally served as part of a smorgasbord with a mustard sauce. Because this salmon dish is simple to prepare it makes an elegant and impressive treat for guests, but also provides an easy way to add brain and heart healthy omega- 3 fats to everyday meals and snacks.  

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 House-cured Gravlax

Gravlax served on a GF cracker with vegan cream cheese and garnished with tart, sweet apple, mustard seed, fennel frond and green onion

Author: Erica Leazenby, MD
Yield: 3⁄4 pound 
Time: 15 minutes hands and 72 hours resting time

Ingredients: 

• 1 pound salmon fillet, boneless (Use the freshest and highest quality you can find. I like to use a center cut that is even thickness.)

• 1 cup sea salt


• 1 cup sugar


• 3-4 grinds of fresh pepper

• 2-3 sprigs of dill, stemmed, washed


• 4-5 basil leaves, washed and torn in pieces


• 1/4 red onion, sliced thin
 (or 1 small shallot)

• 1/2 lemon, sliced thin


 Directions:

1. Line a shallow dish with plastic wrap. Place the salmon skin side down on the plastic. 

2. In a bowl mix all remaining ingredients. 


3. Place mixture directly over the salmon, packing the ingredients down on to the salmon. 


4. Wrap the salmon tightly in plastic and refrigerate. This will take 3 days to complete. At the end of each day drain any liquid that has been extracted from the salmon. If necessary, add another cup of 1/4 cup of sugar and sea salt mixture to salmon. 


5. On the last day, rinse off the salmon. The color of flesh should have darkened and the texture of the meat should be more firm. 


6. Slice salmon thin on a bias leaving the skin behind.

Note: This salmon is excellent on toast paired with vegan cream cheese, red onion, mustard and capers or for a sweeter twist, pare with apples, vegan cream cheese and sweet mustard. It is also delicious scrambled with eggs or added to a salad for an omega-3 rich protein source. 

Mix the salt, sugar, herbs, lemon and onion well.

Salmon at 24 hours. Drain any liquid that accumulated in the dish.

Use the freshest, high quality salmon available to you.

Salmon at 48 hours. Drain any liquid that accumulated in the dish.

Pack the curing mixture on the flesh of the salmon.

Rinse the salmon after 72 hours.

Wrap the salmon to hold the curing mixture in place. Refrigerate.

Slice the gravlax thin and enjoy.

More Salmon Recipes:

SPICE RUBBED SALMON
PEACH AGRODOLCE SAUCE
ROASTED SALMON WITH LEMON WALNUT RELISH

Roasted Orange and Rosemary Olives

It is well known that olive oil is good for our health, but often the olive is overlooked. It also contains the polyphenols that are so beneficial to our health. These gems get the royal treatment with fresh squeezed orange juice and aromatic rosemary. In this simple preparation, the heat of the oven mellows the briny flavor of the olive to a sweet exotic flavor.

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Roasted Orange and Rosemary Olives

Author: Erica Leazenby, MD
Time: 35 minutes
Serving size: 2-3 olives

Ingredients:

• 2-3 cups assorted green and black olives with pits, rinsed*

• 1 oranges, zest and juice (use a vegetable peeler to create long strips of zest)

• 2-3 sprigs fresh rosemary

• 1 garlic clove, sliced thin

• 3 Tablespoons olive oil

• 1 pinch red pepper flakes (optional)

Directions:

1. Preheat oven to 400 degrees.

2. Place all ingredients in a small nonreactive baking pan lined with parchment paper. Toss all the ingredients until they are well combined.

3. Bake for 25-30 minute. Serve warm or at room temperature.

* Castelvetrano olives work especially well.

Pomegranate Walnut Relish

I was so excited to see pomegranates in the grocery this week. They make an amazing sweet and savory relish for salmon (or even turkey). The omega-3 rich salmon and walnuts paired with antioxidant rich pomegranates is the ultimate anti-inflammatory, brain-supporting meal.

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Pomegranate Walnut Relish

Author: Erica Leazenby
Time: 10 minutes
Serves: 4

Ingredeints:

• 1 cup pomegranate areoles

• ½ cup toasted walnut pieces

• Zest of ½ lemon (Use a vegetable peeler to make strips and then slice the strips thin)

• 2 Tbsp lemon juice (about 1 small lemon)

• 4 Tbsp extra virgin olive oil

• 2 Tbsp fresh parsley, chopped

• 2 scallions, white and green parts, sliced thin

• Pinch salt

Directions:

Combine all ingredients and serve on your favorite protein or add to wild rice for a delicious grain salad.

Modern Edamame Succotash

Succotash is a classic culinary dish often made with lima beans and sweet corn. While I enjoy the traditional dish, I’ve given this recipe a model twist by incorporating shelled edamame in place of the lima beans and creamy ripe avocado instead of the traditional butter or lard. The result is a nutrient-dense, flavor-packed salad that is perfect for your summer picnic.

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Edemame Succotash

Author: Erica Leazenby, MD
Servings: 4-6 (makes approximately 6 cups)
Time: 15 minutes

Ingredients:

2 cups frozen wukimame (AKA shelled edamame)
2 cups frozen organic sweet corn 
1 cups grape tomatoes, halved
1 diced red or orange bell pepper
1 ripe avocado, diced
4 scallions, thinly sliced, white and green portions
1/4 cups roasted sunflower or pumpkin seeds
3 Tablespoons olive oil
3 Tablespoons rice wine or champagne vinegar
Salt and pepper to taste
1-2 handfuls of parsley for garnish

Directions:

1. Bring a pot of water to boil. Salt generously. Boil the wukimame for five minutes. During the last minute, add the frozen sweet corn. Drain well and rinse with cold water.

2. In a medium bowl, combine the cool wukimame and corn with the remaining ingredients. Stir well.  

3. Serve chilled.  The salad is best if made several hours in advance.

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Looking for other great picnic recipes? Give these a try:
NUTS FOR KALE SALAD
SHAVED BRUSSELS SPROUTS SALAD WITH ALMONDS AND CITRUS VINAIGRETTE
BEET AND LENTIL HERB SALAD
HERBED VINAIGRETTE POTATO SALAD

Grilled Tuna with Marinated Artichokes

This is summer grilling at it’s finest. Fresh tuna is a rare and special treat at my house. It is one of my all-time favorite meals. I’ve been making this dish for the last 20 years. Even non-fish eaters seem to enjoy this recipe.

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Grilled Tuna Kabobs with Marinated Artichokes

Serves 4
Time: 10 minutes

Ingredients:

1.5 tsp Dijon mustard
2 tsp lemon juice
¼ cup light flavored olive oil
1 small clove garlic, minced
¼ tsp red pepper flakes
Pinch of salt and pepper
1 lbs fresh tuna cut into 1-inch cubes
8 marinated artichoke quarters, drained from their can or jar
4 skewers soaked in water for several minutes

Directions:

1. In a medium size bowl, whisk the mustard, oil, lemon juice, garlic, pepper flakes and salt/pepper until a thick paste develops.

2. Add the fish to the bowl and coat generously in the mixture.

3. Place the fish and artichokes on the skewers in an alternating pattern.

4. Grill the fish about 1 minute per side. The goal is a nice sear on the outside with a pink center of the cube.

I garnish with parsley and serve these skewers with rice and a light salad.
Recipe adapted from a Martha Stewart magazine circa 2002.

Shaved Fennel Salad with Arugula and Orange

Fennel is a bright, crispy bulb-like vegetable with a faint flavor of licorice and is slightly sweet. It is well-loved in Mediterranean cooking and is a lovely addition to salads. The orange in the recipe nicely complements the peppery greens and the licorice flavor of the fennel.

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Shaved Fennel Salad with Arugula and Orange

Author: Erica Leazenby, MD
Servings: 4
Time: 5-10 minutes

Ingredients:

4-6 handfuls arugula
1⁄2 fennel bulb, core removed, sliced thin
1 orange, zested then peel cut away and sliced into rounds
1-2 Tablespoon olive oil
1 Tablespoon mild vinegar like Champagne vinegar
Pinch of sea salt
1-2 grinds of fresh pepper
1-2 Tablespoons chopped walnuts (optional)

Directions:

1. Arrange the arugula, fennel and oranges in a salad bowl. Drizzle with orange zest, oil and vinegar, and sprinkle sparingly with salt and pepper. Toss just before serving and garnish with a few of the feathery fennel frons.

Nutrients per serving: Calories 58; Fat 4g; Carbohydrates 6.5g; Fiber 2g; Sugar 3g; Protein 1g

6 side dishes for lower blood pressure and improved cardiovascular health

This February marks the 57th annual American Heart Month. This long tradition helps educate people about cardiovascular disease and promotes longer, healthier lives. Despite this wonderful tradition and progress, heart disease remains the single largest health threat to Americans. This month I invite you to learn more about this amazing organ system and then give it some extra TLC with common ingredients from your kitchen.

What is the endothelium?

From a big picture perspective, our cardiovascular system is composed of our heart and a complex system of vessels. At a microscopic level, these vessels are lined with a thin layer of specialized tissues called endothelial cells. This cell layer acts as the interface between the blood and underlying vascular tissue. Endothelial cells respond to moment-to-moment changes in blood flow and blood pressure. They produce factors like nitric oxide that help the vessel wall vasodilate for increased blood flow. Healthy endothelial function and blood flow are associated with improved vascular health, improved wound healing, healthy inflammation balance and better sport and lifestyle performance. Taking care of our heart includes supporting this delicate and vital tissue.

Nitric oxide (NO), an essential ingredient for healthy endothelium

Nature Reviews Drug Discovery

Nitric oxide (NO) is a molecule that’s produced naturally by your body in the endothelium. Its function is to signal the inner muscles of the blood vessels to relax. This relaxation, or vasodilation, allows blood, nutrients and oxygen to travel to every part of your body and helps control our blood pressure. Nitric oxide levels in the body can be compromised by nutritional deficiencies, smoking, elevated blood sugar, a sedentary lifestyle and advancing age among other factors. Nitric oxide production is dependent on a sufficient supply of nutrients including the amino acid arginine and key micronutrients like folate, vitamin C, and magnesium from the diet. Switching up your diet is one of the best and most effective ways to naturally boost levels of this important molecule.

6 side dishes to Boost Nitric Oxide Levels

Beets and greens in particular are rich in dietary nitrates, which your body can convert to nitric oxide. Several studies have shown that beet consumption can improve nitric oxide levels and blood pressure control. Greens like spinach, arugula, kale, and cabbage are also packed with nitrates which are converted to nitric oxide in the body. Greens come with the added benefit of folate and antioxidants. These are some favorite side dishes at my dinner table:

Herbed Beet and Lentil Salad

Kale Salad with Berries and Nuts

Roasted Carrots with Watercress

Arugula (rocket), Fennel and Citrus salad

Shaved Brussel Sprout Salad

Sautéed Spinach with Pinenuts and Raisins

Aging Clinical and Experimental Research (2021)

HOW TO ROAST VEGGIES LIKE A PRO

MEDITERRANEAN DIET FOR EVERYONE

HOW TO PREPARE LENTILS AND BEETS

Beet and Lentil Herb Salad

This dish is hearty enough for a winter meal, but it is actually inspired by summer picnics. So you really can enjoy it any season. Lentils are low in calories, rich in iron and folate and an excellent source of vegetarian protein. They are packed with health-promoting polyphenols and fiber that may reduce risk of heart disease and support a healthy gut microbiome.

If you are unaccustomed to eating beans regularly, lentils are an ideal bean variety to introduce to your body. Lentils are among the easier bean varieties to digest among others such as: black-eyed peas, adzuki, anasazi, lentils and mung beans. Slowly increase them in your diet and let your body get acclimated to the increased fiber.

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Beet and Lentil Herb Salad

Author: Erica Leazenby, MD 
Makes: Approximately 4 cups
Time: 15 minutes (if lentils and beets are prepared)

Ingredients:

3 small prepared beets, diced in 1 cm cubes, about 1 cup (see notes below for beets preparation options)
2 cups cooked lentils (see notes below for lentil preparation options)
3 Tablespoons olive oil
2 Tablespoon lemon juice
½ chopped herbs (like a blend of parsley, basil, mint and/or thyme)
2 Tablespoon diced shallot
½ cup walnuts, raw or toasted
3 cups arugula (3 handfuls)
Salt and pepper to taste

Directions:

1. Place all ingredients in a large mixing bowl. Toss and season to taste. 

2. Serve with crusty (GF) bread or on a bed of additional greens. 

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Notes on Preparing Beets and Lentils:

If you are short on time, you can find high quality organic cooked beets and lentils at your grocery store, which makes this salad very easy to put together. If you have additional time, I recommend the following methods for preparing them yourself.

Beets 3 Ways:

1.     Instapot- Fill your instapot with approximately 1 inch of water. Place the washed, unpeeled beets in the instapot that has been fitted with a rack. Pressure cook the beets for 15 minutes for small beets or 30 minutes for large beets. Allow the beets to cool before peeling under running water. 

2.     Boil your beets- Submerge your clean, unpeeled beets in a pot filled with cold water. Bring to a low boil then allow to simmer for 20-40 minutes or until fork tender. Allow the beets to cool then peel.

3.     Roast your beets- Pre-heat your oven to 400 degrees. Coat your clean, unpeeled beets with avocado oil or other high smoke point oil. Place on a baking sheet and roast in the oven for 30-50 minutes or until fork tender. Time will vary considerably based on size of the beet.  Roasting intensifies the sweetness of beets.

Lentils 2 Ways: 

Cooking time may vary depending on the type and size of lentils used. This recipe is based on traditional brown lentils commonly found at the grocery. 

1 cup dried lentils = approximately 4 cups cooked

1.     Instapot- Rinse your lentils and inspect them for small rocks or impurities. Place the lentils in your instapot with enough water to cover them by 1.5 inches. Add a smashed garlic clove, bay leaf and 2-3 sprigs fresh thyme (1/2 tsp dried) for additional flavor. Cook on high pressure for 7 minutes. 

2.     Stove top- Prep the lentils as above. Simmer on the stove top with the aromatics for approximately 18-20 minutes or until the lentils are soft but still holding their shape. Drain and use as needed.

*Cooked lentils freeze well. I like to make a big batch and freeze in smaller portions for later use. 

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HOW TO ROAST VEGGIES LIKE A PRO

ROASTED BEET CHIPS

MEDITERRANEAN DIET FOR EVERYONE

MEDITERRANEAN LENTIL SALAD

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(This blog post is not sponsored by any manufacturer. However, at no expense to you, Relish Health may receive a commission on purchases made through an Amazon link.)

Roasted Carrots Salad with Orange Tahini Dressing

Slightly sweet and very versatile, carrots are one of America’s most popular veggies. Roasting carrots enhances the sweetness of the root and may also increase the amount of cancer fighting beta-carotene. Tahini is a paste made of mineral-rich sesame seeds. Its nutty flavor is a rich contrast to the carrots.

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Roasted Carrots Salad with Orange Tahini Dressing

Author: Erica Leazenby, MD
Servings: 4
Time: 30 minutes

Orange Tahini Dressing:
2 Tbsp tahini
2 Tbsp orange juice
2 Tbsp apple cider vinegar
2 Tbsp olive oil
Pinch salt
Optional: 1/8 tsp orange blossom water

Pickled Raisins: (prepare in advance)
1⁄2 cup golden raisins
1⁄4 cup Champaigne vinegar
1/3 cup water
Pinch salt

Ingredients:

Salad:
3 lbs carrots of any color, scrubbed & sliced in half lengthwise
2-3 Tbsp olive oil
Generous pinch of Salt
1 bunch watercress, tough stems removed or arugula
1⁄4 cup golden raisin (pickled if desired)
Salt and pepper to taste
Orange tahini dressing

Directions:

1. To prepare the pickled raisins: Place raisins in a small, sealable jar and add the vinegar, water, and salt. Store the raisin in the refrigerator for up to several weeks.

2. To roast the carrots: Preheat the oven to 375 degrees. Toss the carrots with the olive oil and a generous pinch of salt. Lay the carrots in a single layer on a parchment lined baking sheet. Roast the carrots until easily pierced with a fork (about 25 min. depending on the size of the carrots). Remove from the oven and allow to cool.

3. To prepare the dressing: While the carrots are roasting, combine all the ingredients for the dressing in a small bowl and mix until smooth. Set aside.

4. Just before serving, toss the watercress, carrots, raisins and dressings to combine. Serve warm or at room temperature.

5-day Winter Menu

Did you make a new year’s resolutions this year? I’m a fan of setting monthly goals instead of grandiose resolutions. If meal planning is not something you routinely do, I encourage you to consider it as a way to improve both the quality and nutrition of your meals, but also to help relieve some of the stress of making dinner throughout the week. Planning meals in advance prevents the daily challenge of answering “what’s for dinner” and also allows for fewer last-minute trips to the grocery. (This will hopefully give you a few “found” minutes for extra self-care— another worthy goal). On each Sunday, I faithfully make a meal plan for every dinner in the upcoming week. I can then fill my online shopping cart and pickup groceries on Monday mornings because this works best for my schedule. I previously shared about getting started meal planning here. Now I will share what kind of meals make it to my planner. I hope this gives you some inspiration. (Fun weird personal fact… I save all of my menus and can tell you what my family had for dinner for the past 5 years).

I rarely follow recipes verbatim in my kitchen, as I view them as suggestions and inspiration. I’ve included links to some of my inspirational recipes, so you have a guide to get you started.  This menu is gluten-free, dairy-free and can easily be paleo if you leave out the rice and legumes or swap them for alternative ingredients.

A 5-day menu:

Monday: Simple seared salmon with lemony Brussel sprout slaw

Brussel sprouts are in the cruciferous vegetable family making them especially nutritious. They can be shredded with a mandolin, knife or food processor. (The mandolin makes the shreds look the most attractive, but the food processor is easiest.) I’m adding pomegranate seeds to the slaw since they are in season. You could also add dried cranberries for a pop of color and flavor. I like to make a huge slaw salad. It makes excellent leftovers for weekday lunches. I’m fine with the salmon and slaw as my meal but I am also serving it with rice for my growing teenagers. I typically make extra rice and freeze it in quantities needed for a future meal.

For the salmon: Preheat your oven to 350 degrees. On a cook-top heat a cast iron skillet or similar pan on medium-high heat. While the pan is heating, drizzle a small amount of avocado oil on your salmon and in the bottom of your pan. Distribute the oil evenly in the pan and on the salmon flesh. Season the fish with salt and pepper. When the pan is hot, place the salmon skin side up on the pan for 4-5 minutes. Then flip the fish and place the pan in the oven until the fish is done. Aim to remove it when the temperature reaches approximately 130’-135' degrees in the center for medium. Fish typically takes a total of 10 minutes per inch thickness cooking time (add the cook-top and oven time together when calculating your estimated time needed for cooking). Serve with a wedge of lemon.

Tuesday: Winter veggie soup with white beans and arugula flat breads.

For the soup I am using the linked recipe as inspiration. Feel free to use whatever veggies you like. I am starting with onions, garlic, carrots and celery; then adding potatoes, parsnips, zucchini, green beans, diced canned tomatoes and a can of white beans. I season with oregano, basil, bay leaf, a pinch of red pepper flakes, salt and pepper. Use your favorite stock as the base. I find chopping veggies meditative, but if you find the task is a chore, consider purchasing the veggies already chopped from the produce section of the grocery. You will pay slightly more for the convenience, but the slight up-charge is substantially less expensive and more nutritious than take-out. Again, I’m making a big pot, so I have leftovers for lunch. Notice a theme?

To mix things up a bit I am serving the soup with a flatbread. I start with a frozen cauliflower crust from my local grocery. I will lightly cover it with olive oil and toast it in the oven. After baking, pile the crust with fresh arugula, a pinch of salt and a drizzle of fruity olive oil. Some thinly sliced peppadew peppers are also nice on top for color and extra flavor. Slice and enjoy.

I love beans as a source of fiber and plant-based protein, but they can be challenging to tolerate for people with autoimmune disease or certain GI conditions. Grass-fed beef stew meat would be a great substitute for the beans if you are looking to make this meal paleo. I recommend browning the meat in your soup pot with a small amount of oil, salt and pepper at the beginning of the soup recipe instructions.

Wednesday: Cashew cream Alfredo pasta with shitake bacon

This is comfort food at its finest. This sauce recipe makes enough for two meals for my family. I will be freezing whatever sauce is not eaten so I have an easy future meal. I serve this over gluten-free, lentil pasta for my family. I also enjoy this sauce on spiraled zucchini that has been lightly sautéed. My favorite part of the meal is the mushrooms.

Thursday: Poached cod with onions, fennel, tomatoes and olives served over rice with a side salad

This recipe feels a little fancy but is an easy one-pot wonder. No fennel, no problem— the caramelized onions alone are enough to make the dish delicious. I buy wild caught frozen cod at my local grocery.

The leftover or frozen rice from Monday comes in handy tonight. Again, I’m fine without it since I find a plant-forward paleo eating style helps me feel my best. Add the rice (or cauliflower rice) if you need a few more calories or carbs in your diet.

Serve with a side salad. I plan to make a salad with simple bibb lettuce and thinly sliced radishes. I’ll top it with a homemade Dijon vinaigrette.

Friday: Rotisserie Chicken, oven baked fries and roasted broccolini

Fridays we try to keep it simple. I chop potatoes and roast them in the oven or air frier with a little avocado oil and salt/pepper. If I want to get fancy, I toss them with a thinly sliced jalapeño and teaspoon of ghee after baking.

The broccolini can be steamed, roasted or blanched. Feel free to swap your favorite green veggie or perhaps whatever veggies is still in your fridge leftover from the week.

My husband typically picks the protein and mans the outdoor grill or indoor grill-pan. Or, on busy weeks, we simply pick up a fresh roasted, organic chicken from the grocery. (Pro-tip: Whole Foods allows you to call ahead to reserve your bird.)

Friday nights typically call for a nice glass of wine to celebrate the week.

Bon appétit.

Braised cod with fennel, tomatoes and olives

Fennel is one of my favorite veggies. It has a sweet, anise flavor that in my opinion is underutilized and under-appreciated. The anise flavor of this fall veggie mellows as it caramelizes during cooking. The briny olives and bright tomatoes in this recipe make a delicious pan sauce for the humble cod. I like to serve the fish with roasted potatoes or rice.

Pro tip: Save the tops of your fennel to add to homemade stock. I store them in the freezer until stock-making day. Fennel tops are one of my secret ingredients for an amazing soup base.

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Braised cod with fennel, tomatoes and olives

Braised cod with fennel, onions and olives

Author: Erica Leazenby
Time: 30 minutes
Serves: 4

Ingredients:

2 Tablespoons olive oil
1 medium fennel bulb, sliced thin
1 small onion, sliced thinly (pole to pole)
1 pint cherry tomatoes
1 garlic clove, diced
1 bay leaf
20-25 Castelvetrano olives, pitted
4 wild caught cod fillets
Salt and pepper to taste
Parsley to garnish (optional)

Directions:

1. Heat a cast iron skillet to medium heat. Add the olive oil, fennel and onions. Sauté the veggies until they are soft and becoming translucent, about 5-6 minutes.

2. Add the garlic, bay leaf, tomatoes and olives; sauté for an addition 3-4 minutes until the tomatoes start to soften. Add 1/4-1/2 cup water to the skillet if the veggie mixture starts to thicken. 

3. Season the cod with salt and pepper. Place the cod on top of the simmering veggies. Use a spoon to baste the fish with the pan juices. Cover the skillet and cook the fish until done. The fish will take about 10 minutes per inch thickness to cook. Most cod fillets are about 1/2-3/4 inch thick and take 5-6 minutes to poach.

4. Garnish the cod with parsley if desired. 

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Want more fish recipes:
SPICE RUBBED SALMON
ROASTED SALMON WITH LEMON WALNUT RELISH