Saturday, January 30, 2010

White Chicken Chili

I made this chili before I left for my Hot Yoga class this morning. Set the slow cooker for 8 hours...Enjoyed my Saturday. Later, Dinner is served. Easy.

I made the tortilla chips from corn tortillas sliced, lightly brushed with canola oil and baked in a 400 degree oven for 10 minutes, then salted.

Here's my son's version. He likes everything totally mixed and served with Frito Scoops.

White Chicken Chili
adapted from Cooking Light, OCTOBER 2004

I made this in my slow cooker after browning the chicken and sauteing the onions and garlic.

Cooking spray or extra virgin olive oil
2 pounds skinless, boneless chicken breast, cut into bite-sized pieces
2 cups finely chopped onion
2 garlic cloves, minced
2 teaspoons ground cumin
1/2 teaspoon dried oregano
1 teaspoon ground coriander
2 (4.5-ounce) cans chopped green chiles, undrained
1 cup water
2 (15.5-ounce) cans cannellini beans, rinsed and drained (such as Goya)
1 (14-ounce) can fat-free, less-sodium chicken broth or homemade chicken broth
1/2 teaspoon hot pepper sauce
1 cup (4 ounces) shredded Monterey Jack cheese
1/2 cup sour cream, optional
1/2 cup chopped fresh cilantro
1/2 cup chopped green onions
Tortilla chips

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray or oil. Add chicken to pan; cook 10 minutes or until browned, stirring frequently. Transfer the chicken to the slow cooker after it is lightly browned.
Add onion to pan; sauté 6 minutes or until tender, stirring frequently. Add garlic; sauté 2 minutes, stirring frequently. Add to slow cooker.
Stir in cumin, dried oregano, and coriander, water, cannellini beans, and broth; set slow cooker on low for 8 hours. Stir in hot sauce before serving.

Ladle 1 cup of chili into each of 8 bowls; sprinkle each serving with 2 tablespoons cheese, 1 teaspoon of sour cream, 1 tablespoon cilantro, and 1 tablespoon green onions.
Serve with tortilla chips.

Yield: 8 servings

Ten in 2010: 1/30 Update

Sunday: Rest
Monday: I went to a class titled "Funktast-KICK". I thought it was kickboxing. Well, it ended up being a combination of Step BOSU work and the other half on the bike spinning. Killer! I took a 30 minute break then took a 60 minute Hatha Yoga class.
Tuesday: Tired and felt a little sick.
Wednesday: Rest
Thursday: Pilates Mat class and then 60 minutes Hot Power Yoga and finally, 30 minutes on the treadmill
Friday: I'll call this a Rest Day, but really it was a "I don't have time to get to the gym" day.
Saturday: 90 minutes Hot Vinyasa Yoga

I could have done more cardio this week, but I did not schedule the workouts into Sunday, Tuesday, Wednesday and Friday. I tried to makeup by doubling up, but I don't think that should be a habit. I had a couple days of emotional eating, unexcused. I'll have to try a little harder next week.

Friday, January 29, 2010

Sushi Yama

OK, what's the difference between my son Tyler and my Godson, Zach? Sushi. Tyler won't touch anything that swims or comes from the waterworld and Zach loves sushi. When I say sushi, I am not referring to neophyte rolls, the stuff that's cooked, I mean the RAW spicy stuff!! All Right Zach!!!

Zach and I were running a few errands after school one day and I asked if he needed a snack. "Whatever you want", I said. I was expecting Ivar's, McDonald's...who knows.

"Sushi" Zach said. STOP THE PRESSES!!! We're going to sushi.

I admit, I wanted to take Zach to Sushi Maru, but they weren't open (weird time between lunch and dinner). So, Across the street to Sushi Yama. I have to admit, I stopped going to Sushi Yama a few years ago, when they started putting strawberries on their sushi. I tried it...Not for me.

Well, they still put strawberries on their sushi. I don't know who eats that stuff, but WHY?

Well, Zach made all the selections, no Strawberry sushi...

Sushi Yama is just OK. Not the greatest atmosphere and the sushi is just OK.
Let's get started... Tuna Rolls.

The Dragon Roll. Everything all in one.

OK, I made him eat his vegetables! Tempura.

Spicy Tuna Skin

Sushi Yama on Urbanspoon

Wednesday, January 27, 2010

The Daring Baker: Nanaimo Bars

The January 2010 Daring Bakers’ challenge was hosted by Lauren of Celiac Teen. Lauren chose Gluten-Free Graham Wafers and Nanaimo Bars as the challenge for the month. The sources she based her recipe on are 101 Cookbooks and

I just cannot participate this month. I have eaten many Nanaimo Bars, they seem to be quite popular in the Northwest. They are delicious and very rich. I am still trying to recover from the Holiday Baking Frenzy and my Birthday last week. YIKES!

I hope all you Daring Bakers enjoyed this little treasure.

Tuesday, January 26, 2010

Pork Vindaloo with Raita

SPICY and HOT!!! I was watching Sara's Weeknight Dinners the other morning and she had Madhur Jaffrey on the show making Pork Vindaloo. I didn't bother to write anything down, because I thought I'd look for the recipe on Sara Moulton's website. No. I know I have one of Madhur Jaffrey's cook books, but I can't find it anywhere. I'm sure a similar recipe would've been in my book. Oh Well. I'll have to go to the bookstore and check out the new book, and maybe buy it!!!

Tonight I was at the mercy of what I could find online. Thank You Cooking Light. I followed the recipe EXACTLY. This turned out to be so good. I'll still go check out Madhur Jaffrey's new book, but I'll be using this recipe again too.

Pork Vindaloo with Raita
recipe from Cooking Light, MAY 2007
1 1/2 cups plain low-fat yogurt
3/4 cup chopped seeded peeled cucumber
3/4 cup chopped seeded tomato
1/4 teaspoon salt
1 teaspoon garam masala
1 1/2 cups thinly sliced sweet onion
2 teaspoons grated peeled fresh ginger
1 teaspoon dry mustard
1 teaspoon ground cumin
3/4 teaspoon salt
1/2 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/2 teaspoon ground turmeric
1/2 teaspoon black pepper
1/2 to 1 teaspoon ground red pepper
1/4 teaspoon ground cloves
2 tablespoons cider vinegar
2 garlic cloves, minced
1 1/2 pounds boneless pork loin, cut into 3/4-inch cubes
2 T olive oil
1 cup chopped seeded tomato
4 1/2 cups hot cooked basmati rice
To prepare raita, spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl using a rubber spatula. Stir in cucumber, 3/4 cup tomato, 1/4 teaspoon salt, and garam masala; cover and refrigerate.
To prepare vindaloo, combine onion and next 13 ingredients (through pork) in a large bowl; marinate in refrigerator 30 minutes.
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add pork mixture; sauté 7 minutes or until lightly browned. Stir in 1 cup tomato. Cover, reduce heat, and simmer 30 minutes or until pork is tender, stirring occasionally. Serve with raita and rice.

Yield: 6 servings

TWD: Cocoa-Nana Bread

This week's Tuesdays with Dorie was chosen by Steph of Obsessed with Baking.
Thank you Steph. Great Choice!
I made a few changes, switched canola oil for the butter, and switched plain yogurt for the buttermilk. Why? I just didn't have those things on hand...whoops. Anyway the Cocoa-Nana Bread turned out moist, not too sweet, very good. I had to add another 10 minutes to the baking time. I'll definitely make this again!!!

Cocoa-Nana Bread
Adapted from Dorie Greenspan, Baking from My Home to Yours

2 cups all-purpose flour
1 cup semisweet cocoa powder
1 1/2 tsp baking powder
1/2 tsp salt
1/4 tsp baking soda
1 stick unsalted butter at room temp ( I used 8 T canola oil)
3/4 cup sugar
1/2 cup packed light brown sugar
2 large eggs2 ripe bananas, mashed
3/4 cup buttermilk (I used 3/4 cup plain yogurt)
3 ounces bittersweet chocolate, coarsely chopped (I used 3/4 c semisweet mini chocolate chips)

Preheat oven to 350.
Butter a 9 x 5 inch loaf pan and place it on an insulated baking sheet or on two regular baking sheets stacked on top of the other. (This extra insulation will keep the bottom of the bread from over baking.)
Sift together the flour, cocoa, baking powder, salt and baking soda.

Working with a stand mixer, preferably fitted with a paddle attachment, or with a hand mixer in a large bowl, beat the oil and the sugars and beat at medium speed for 2 minutes.
Add the eggs one at a time, beating for a minute after each addition.
Reduce the mixer speed to low and mix in the mashed bananas.

Add the dry ingredients in 3 additions, mixing only until they disappear into the batter.
Still on low speed, add the yogurt, mixing until it is incorporated.
Stir in the chocolate. Scrape the batter into the pan.

Bake for 30 minutes. Cover the bread loosely with a foil tent to keep the top from getting too dark, and continue to bake for another 40 to 45 minutes (total baking time is between 70 to 75 minutes) or until a thin knife inserted into the center comes out clean.
Transfer the pan to a rack and cool for at least 20 minutes before running a knife around the edges of the bread and unmolding.
Invert and cool to room temp right side up.

Monday, January 25, 2010

Meatless Monday: Risotto al Zucca

Today was my first day of Meatless Mondays. Many times when I go out to eat, I try to order the vegetarian entree, why? I don't make vegetarian food at home. As a matter of fact, I always say, "If someone would cook vegetarian food for me, I would be a vegetarian". I'm just not that creative with vegetables. OK, here's the ironic thing, I have a bunch of vegetarian recipes and a great vegetarian cookbook, The Greens Cook Book. Heard of it? It's so awesome.

I bought an acorn squash the other day and, well, didn't really know what to make with it. I found a great risotto recipe at Food Network from Mario Batali. So simple, so delicious.

Creamy and perfect balance of flavors. YUMMY!!!

Risotto al Zucca:Squash Risotto
Recipe from Mario Batali, Food Network

1/4 cup extra-virgin olive oil
1 medium onion, cut into 1/4-inch dice
1 small acorn or butternut squash, peeled, seeded and diced 1/4 inch
2 cups Arborio rice
1/2 cup white wine
4 cups chicken stock, hot
4 tablespoons (1/2 stick) unsalted butter
1/2 cup freshly grated Parmigiano-Reggiano, plus more for sprinkling

In a 12 to 14-inch skillet, heat the olive oil over medium heat.
Add the onion and squash cooking until the onions have softened and are translucent but not browned 8 to 10 minutes.
Add the rice and stir with a wooden spoon until toasted and opaque, 3 to 4 minutes.
Add the wine to the toasting rice, and then add a 4 to 6-ounce ladle of stock and cook, stirring, until it is absorbed.
Continue adding the stock a ladle at a time, waiting until the liquid is absorbed before adding more.
Cook until the rice is tender and creamy and yet still a little al dente, about 15 minutes. Stir in the butter and cheese until well mixed.
Portion risotto into 4 warmed serving plates, serving with extra cheese.

Sunday, January 24, 2010

Football Food: Wing Dome

Every now and then, my son gets to pick where we're going for dinner. YIKES! So what are his criteria? There must be sports viewing and tailgate-type food. The answer, Wing Dome.

I don't dislike Wing Dome, but not the healthiest place. Also, many of the Wing Domes have closed, our favorite was the one on Denny on Capital Hill, so we had to drive out to Kirkland. We ordered the Fan Fest, which had 40 wings, a salad, and fries....mmmm...not so healthy. Wing Dome has a good selection of beers on tap and a full bar, a plus. Ordering was easy, since we ordered the Wing Dome Fan Fest. All we had to do was figure out what flavor wings. After much debate, we settled on the Thai Sweet Chili, Kamikaze, the #4, and Triple Garlic.

Besides the #4, all the wings were a little sweet, but overall HOT! We'll probably go to Wing Dome again. My son already said he wanted to go there for his birthday. Thank God that isn't until March!


SET, GO!!!!!

That's all she wrote..............

Wingdome on Urbanspoon

Saturday, January 23, 2010

Bananas Foster

Somethings burning!


So Good...Surprise, starts with BUTTER!!!

My husband made bananas foster the other day for my birthday. So good. The recipe is from Brennan's Restaurant and they claim to be the creator of this oh so good dessert.
Butter, brown sugar, far so good!

Ripe but firm bananas.

Put it all together...mmmmmmmm!

Add BOOZE and light.

Bananas Foster
from Brennan's Restaurant
¼ cup (½ stick) unsalted butter
1 cup C&H Golden Brown Sugar
½ teaspoon cinnamon
¼ cup banana liqueur
4 bananas, cut in half lengthwise, then halved
¼ cup Myer's Dark Rum
4 scoops Haagen Daz vanilla bean ice cream
Combine the butter, sugar, and cinnamon in a flambé pan or skillet.
Place the pan over low heat either on an alcohol burner or on top of the stove, and cook, stirring, until the sugar dissolves.
Stir in the banana liqueur, then place the bananas in the pan.
When the banana sections soften and begin to brown, carefully add the rum.
Continue to cook the sauce until the rum is hot, then tip the pan slightly to ignite the rum.
When the flames subside, lift the bananas out of the pan and place four pieces over each portion of ice cream.
Generously spoon warm sauce over the top of the ice cream and serve immediately.

Ten in 2010: 1/23 Update

Sunday: Wedding show - walked for 4 hours in high heels. I know this doesn't really count as REAL exercise, but I just thought I'd mention it. Better than sitting on my ass all day.

Monday: Flex in the City. This class is a 60 minute Power Sculpt. Kicked my butt...seriously!
I also took a 60 minute vinyasa yoga class right after power sculpt.

Tuesday & Wednesday I took rest days.

Thursday: Walked outside with my friend and took our workout bands with us. A little jogging thrown in too!

Friday: 90 minute HOT Vinyasa Yoga

Saturday: Resistance Training. I worked out with my husband. The same workout my trainer/friend, Tim, put together for me.

Overall, good week. I should've done cardio on Tuesday & Wednesday, but honestly, I was pretty sore from my Monday workout. Another distraction was my birthday on Thursday...yay!

Eating...I will continue to try to make healthy meals for me and my family. No more birthday desserts for awhile.

Thursday, January 21, 2010

Celebrating 3 Birthdays!!!

Cupcakes, Cupcakes, CUPCAKES!!!
Happy Birthday to my nephew Riley, Me, and my Godson Zach!!!
Citrus Cupcakes with coconut frosting...YUM!
So, I have a secret recipe for this starts with a mix. I'm not a big fan of the box mix cakes, I think they taste, well, NOT HOMEMADE. I think they one little change I make, hides the imitation flavors that overwhelm the box cake mix.
Citrus Cupcakes with coconut frosting
1 - box white cake mix
Follow the instructions for making the cake, but take the following:
juice of 1/2 lemon
juice of 1/2 lime
juice of 2 satsuma oranges
and add water to make 1 full cup of liquid. Use this in place of the 1-cup of water that is listed on the box. That's it. Bake as directed.
Coconut Frosting
1 stick unsalted butter
Whip the butter until creamy, and then add:
1 cup powdered sugar
1/2 tsp coconut extract
Mix until fluffy.
Frost each cupcake lightly and sprinkle with sweetened flaked coconut.
So Good!!!

Wednesday, January 20, 2010

Healthy Stuff: Apples

"An apple a day keeps the doctor away"
Here in Washington, WE LOVE OUR APPLES!!! I remember when I was in college in San Diego, it was all about their oranges. OK, love those too, but apples...they rule. Great healthy snack, perfect in desserts and muffins, and awesome sauteed as a side for pork and ham. Apples are high in vitamins A and C, and are rich in the antioxidants. Spicy Apple Brown Betty

10-12 baking apples, peeled, cored and sliced
2 teaspoon each cinnamon and cardamom
1 1/4 cups flour
3/4 cup brown sugar
1/4 lb butter
2/3 cup brown sugar
1/4 cup hot water
1/2 lemon, juice

Optional: pour a shot Calvados on after taking out of oven...YUM!

Pre-heat oven to 350 degrees.
Arrange slices in the bottom of a lightly greased 12x9 pan.
Sprinkle with cinnamon.
Mix flour and brown sugar.
Cut in butter until crumbly and set aside.
Syrup: Combine ingredients and stir well.
Drizzle half of mixture over apples.
Cover with flour mix.
Pour remaining syrup over top.
1Bake at 350 for one hour.

Tuesday, January 19, 2010

Mango Chutney

Mangoes are full of vitamins, minerals and anti-oxidants. Once you've mastered cutting around the slimy pit and scooping out the buttery sweet flesh inside...pure bliss! FYI: Mangoes contain a lot of tryptophan, the precursor of the "happiness-hormone" serotonin.
The HAPPY Fruit!!!
I just happened to pick up a mango the other day and rather than consume the whole thing, I made a Spicy Mango Chutney to go with my Grilled Brined Chicken Breasts, SO GOOD!

Spicy Mango Chutney
from Cook, Eat, Cha, Cha, Cha.
1 mango, peeled
1 tsp unsalted butter or canola oil
2 T red onion, finely chopped
1/2 tsp jalapeno, minced
1 tsp ginger, minced
2 T brown sugar
1 tsp ground cumin
1 T honey
Grated zest of 1 orange
1/2 cup fresh orange juice
1 T cilantro, minced
1 T red or green bell pepper, chopped
salt and pepper to taste
Cut the mango flesh in to 1/2-inch dice. Set aside.
In a medium saucepan, melt the butter over medium heat and saute the onion and jalapeno until the onion is translucent, 1 or 2 minutes.
Add the ginger, vinegar, brown sugar, cumin, honey, orange zest, and orange juice. Continue cooking over medium heat to reduce the mixture by half.
Reduce heat to low and gently stir in the diced mango, cilantro, and bell pepper. Add salt and pepper. Let cool to room temperature and refrigerate for up to 6 days.

TWD: Chocolate Oatmeal Almost-Candy Bars

Lillian of Confectiona’s Realm selected Chocolate Oatmeal Almost-Candy Bars. I did not participate in TWD today. However, those little babies look AWESOME!!!

My birthday is on Thursday and I am trying to save all my GOOD FOOD CALORIES for my Birthday Dinner and CAKE!!!

For the recipe, see Baking: From My Home to Yours by Dorie Greenspan, or read Confectiona’s Realm. Don’t forget to check out the TWD Blogroll!

Sunday, January 17, 2010

Wedding Cupcake Craze!!!

They say that cupcake is Americas cake. Well, every bride wants these little babies at their wedding. I remember seeing the cupcake replacing the traditional Wedding cake over ten years ago and they aren't going away.

Don't get me wrong, I love a good cupcake, but I'm still not sold on cupcakes at weddings.

Call me old fashioned, but what will happen with the cutting the cake part in the reception? I love that part of the wedding reception where the bride and groom test their cake cutting skills. The first real test telling the bride if this guy might be helpful in the kitchen some day, or is he just going to make me do everything!!!

Something to think about, right?

Ten in 2010: 1/16 Update

Monday: Hatha Yoga - Level 2
Tuesday: Pilates Mat
Wednesday: ZUMBA
Thursday: Pilates Mat/ 20 minutes Arc Trainer/ 10 minutes Row
Friday: 90 minutes Intermediate Hot Vinyasa Yoga
Saturday: 75 minutes Hot Vinyasa Yoga
Sunday: walked for 4 hours at the Wedding Show...does that count? Just sayin'

I'm pretty happy with the week. I tried to make healthy meals and drink a lot of water.

On to week 3!!!

Friday, January 15, 2010

Cafe Flora

I've said it a million times, "If someone else cooked for me I would be a vegetarian!" Seriously! I love to cook, but I am not so creative with vegetables. In my kitchen, vegetables are almost always a SIDE.

I recently met a good friend for lunch at Cafe Flora in Madison Valley. I must admit, it had been a long time since I had stepped foot in the place. It was a typical rainy day in Seattle, the nice thing is, Cafe Flora is so adorable, I forgot about the sideways rain outside!

I had the Mushroom and Farro Soup. Smooth and delicious, without the cream.

There a several choices on the lunch menu and Cafe Flora still brings bread and olive oil to the table without charging, like many restaurants do now. I think the menu is a little pricy, considering they're are vegetables, but worth it. The flavor combinations are explosive and kept me interested from the first bite to the last.

My friend had the Soup du Jour. I can't remember what it was, but it looked delicious.

Roasted Apple Sage Foccacia: Thick foccacia with cheese and apples, who needs meat?

Cara Cara Orange and Avocado Salad: This salad was very interesting. I could've done without the stems on the watercress, but not a big deal. The flavors were a perfect balance of sweet, savory, spicy, tart...YUM.

The food is interesting enough to satify your favorite meat-eater and hearty enough to warm you up, even on the nastiest rainy Seattle day.
Not sure if this is so kid-friendly, not for my kid anyway. If you haven't been to Cafe Flora yet, you really should check it out.

Cafe Flora on Urbanspoon

Thursday, January 14, 2010

The Daring Cooks: Pork Satay with Peanut Sauce

The Daring Cooks Challenge for January is Satay.
Yummy! I made both Pork and Eggplant.
I cheated and made the marinade in my blender. Totally easy and turned out fine.
The peanut sauce could have used a little more heat, but still delicious.
I have posted the original recipe bellow. Try it!!!
The January 2010 DC challenge was hosted by Cuppy of Cuppylicious and she chose a delicious Thai-inspired recipe for Pork Satay from the book 1000 Recipes by Martha Day.
Pork Satay with Peanut Sauce
Satay Marinade
1/2 small onion, chopped
2 garlic cloves, crushed
1 T ginger root, chopped (optional) (2 cm cubed)
2 T lemon juice (1 oz or 30 mls)
1 T soy sauce (0.5 oz or 15 mls)
1 tsp ground coriander (5 mls)
1 tsp ground cumin (5 mls)
1/2 tsp ground turmeric (2-2.5 mls)
2 T vegetable oil (or peanut or olive oil) (30 mls)
1 pound of pork (loin or shoulder cuts) (16 oz or 450g)

Feeling the need to make it more Thai? Try adding a dragon chili, an extra tablespoon of ginger root, and 1 tablespoon (0.5 oz or 15 mls) of fish sauce. (I keep some premature (still green) dragon chili peppers in the freezer for just such an occasion.)

1a. Cheater alert: If you have a food processor or blender, dump in everything except the pork and blend until smooth. Lacking a food processor, I prefer to chop my onions, garlic and ginger really fine then mix it all together in a medium to large bowl.
2a. Cut pork into 1 inch strips.3a. Cover pork with marinade. You can place the pork into a bowl,

cover/seal and chill, or place the whole lot of it into a ziplock bag, seal and chill.

Faster (cheaper!) marinade:
2 T vegetable oil (or peanut or olive oil) (1 oz or 30 mls)
2 T lemon juice (1 oz or 30 mls)
1 T soy sauce (0.5 oz or 15 mls)
1 tsp ginger powder (5 mls)
1 tsp garlic powder (5 mls)
1 tsp cayenne pepper (5 mls)

1b. Mix well.
2b. Cut pork into 1 inch thick strips (2-2.5 cm thick), any length
3b. Cover pork with marinade. You can place the pork into a bowl, cover/seal and chill, or place the whole lot of it into a ziplock bag, seal and chill.

Cooking Directions (continued):
4. If using wooden or bamboo skewers, soak your skewers in warm water for at least 20 minutes before preparing skewers.
5. Gently and slowly slide meat strips onto skewers. Discard leftover marinade.*
6. Broil or grill at 290°C/550° F (or pan fry on medium-high) for 8-10 minutes or until the edges just start to char. Flip and cook another 8-10 minutes.
* If you’re grilling or broiling, you could definitely brush once with extra marinade when you flip the skewers.

Peanut Sauce
3/4 cup coconut milk (6 oz or 180 mls)
4 Tbsp peanut butter

1 Tbsp lemon juice (0.5 oz or 15 mls)
1 Tbsp soy sauce (0.5 oz or 15 mls)
1 tsp brown sugar (5 mls)
1/2 tsp ground cumin (2.5 mls)
1/2 tsp ground coriander (2.5 mls)
1-2 dried red chilies, chopped (keep the seeds for heat)

1. Mix dry ingredients in a small bowl. Add soy sauce and lemon, mix well.
2. Over low heat, combine coconut milk, peanut butter and your soy-lemon-seasoning mix. Mix well, stir often.
3. All you’re doing is melting the peanut butter, so make your peanut sauce after you’ve made everything else in your meal, or make ahead of time and reheat.

Wednesday, January 13, 2010

Healthy Stuff: Salmon

We are so lucky in Seattle, to have a great selection of fresh fish all year round. Fish is a good source of protein, without the high saturated fat that are in many meats. Salmon is high in two kinds of omega-3 fatty acids which help to increase overall health and energy. I like to take 1/2 pound salmon filets, make sure they are dry, season with salt and pepper and sear in a hot pan with an combination of olive and canola oil. I place salmon in the hot oven-proof pan, skin side down, don't touch it, wait 2 minutes and flip. Wait another 2 minutes, then put the pan in a 350 degree oven for another 5 minutes to finish. Perfect!


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