Salmon with Leeks and Peas

My mom did the work on this one- we adapted this recipe from a Boston Globe article last week. We adapted it to make it healthier, anti-inflammatory, allergen friendly and a little less labor intensive along. This is one of my favorite recipes - it was so delicious, I can’t wait to make it again!

Salmon with Leeks and Peas
(dairy-free, gluten-free)
Serves 4

10 oz frozen or fresh peas
5 large leeks, trimmed of dark green, halved lengthwise, and thinly sliced crosswise
3 tablespoons olive oil
4 pieces (6 oz each) boneless wild organic salmon
Salt and pepper to taste
5 oz shiitake mushrooms, stemmed and sliced
2 tablespoons chopped fresh chives
2 tablespoons chopped fresh basil
1 package pasta (optional) –I suggest Quinoa or Brown rice pasta so it is not pro-inflammatory and gluten-free.

Method:
1.Rinse peas to defrost if using frozen peas (don’t even need to cook, just start letting them defrost.)
2. Start to boil water if cooking optional pasta.
3. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add leeks, peas, salt and pepper to skillet. Cook for 5 minutes and stir often.
4. As leek mixture is cooking, sprinkle the salmon with salt and pepper. Add salmon to skillet with the skin side down and cook for 4 minutes. Turn and cook for another 3-4 minutes or until cooked through.
5. Optional pasta: Depending on type of pasta you chose, cook pasta for indicated time.
6. Add the mushrooms to leek mixture and cook for 5 minutes more continuing to stir. Stir chives and basil into the mixture.
7. Optional- if adding optional pasta, turn off the heat and add cooked pasta to skillet and mix into mixture.
8. Arrange the leeks and peas mixture on the 4 plates and top with salmon.
Enjoy!!

Nutritional Benefits:

Salmon: Why eat wild salmon over farmed salmon? Farmed salmon contains about 10 times more toxins than wild salmon (such as Polychlorinated biphenyls- PCBs) Farmed Salmon are typically raised in fish pens and fed grain (not their natural diet), and given antibiotics since disease can spread quickly in the farm environment. Wild salmon are not given any antibiotics since they are living and eating in their natural environment. Wild salmon have higher levels of critical omega 3s: DHA and EPA. The omega 3s promote normal cholesterol and triglyceride levels, improve blood flow, promote health skin, hair, promote optimal brain function and enhance immune function. Salmon is also high in protein, vitamin D and is anti-inflammatory. The majority of salmon is farmed, but it is worth the superior health benefits and extra cost to seek out wild salmon.

Leeks: Leeks are very similar to onions and garlic. They are high in vitamin C, vitamin B1, B2, B3, B6, folate, iron, potassium and manganese. They help with stabilizing blood sugar by ensuring the sugar in the body is properly metabolized. Leeks are also antiseptic and anti-inflammatory- great for fighting infection or inflammation.

Millet with Parsley and Onion Recipe/Cohasset Triathlon

With a little bit of pushing and encouragement from some special lululemon ladies, I am committed to blogging regularly about food, nutrition and sharing recipes. And of course I will have to throw a bit in about swimming, biking and running too!

Last Saturday, I needed a quick and easy meal. I was racing Cohasset triathlon on Sunday, so I wanted something easily digestible. It was just a sprint, so I didn't need to get crazy with my pre race food. I had some millet in the house, and Jacq had just brought in some fresh local parsley from her CO-OP that I was excited to use. I searched my Whole Foods iPhone app and adapted a millet recipe I found. You could use this recipe with quinoa, amaranth or really any small grain. You could also use it as a side dish or as a bed for fish, scallops or chicken.

Millet with Parsley and Onion Recipe

1 cup millet
2.5 cup water
2 tablespoons vegetable or chicken broth
1 cup chopped onion
1 cup chopped parsley
Salt and pepper to taste

Combine soaked** grain with boiling water; add a pinch of salt. Bring to a boil and simmer 20-25 minutes, remove from heat, fluff and let sit covered for 10 minutes.
Meanwhile, heat broth in large pan. Add onion and cook for 3-4 minutes. Add parsley and cook for about another minute. Combine both Millet and the onion and parsley in a bowl. Stir in salt and pepper and serve.

Nutrition Benefits:
Millet: A gluten free grain that is highly nutritious and very easily digested. It is high in thiamin, iron, protein, fiber, zinc, magnesium and potassium. It is a great source of energy and great for athletes.
Parsley: A powerful nutritious herb that contains vitamin A,B vitamins, calcium, iron and potassium. It nourishes the glands and fights congestion and inflammation of the kidneys. It is powerful detox herb because it stimulates the liver. Parsley root and seeds contain ingredients that help produce a pain relieving benefit to relax stiff joints.

**I like to soak all my grains. It helps remove the phytic acid which blocks the absorption of vitamins and minerals. Soaking the grain also makes it more digestible. It is very easy to do- you just put the grain in a bowl and fill it with water until the water covers the grain. Ideally you want to soak 8-12 hours, however, if I haven't planned that far ahead, I will soak for as much time as I have even if it is 30 minutes. When you are ready to cook, just strain the water and rinse the grain and it is ready to cook.

Cohasset Triathlon on Sunday was an all around fun day.I had never raced Cohasset before, but was rather impressed that it was the fastest selling sprint in the country. I raced with Sarah's Soldiers which is a team raising money for type 1 diabetes. I was scared about the 62 degree water, but it wasn't nearly as bad as I thought. If I were training in that water, I probably would be freezing, but racing in it was fine. The bike was pretty flat with some small rolling hills, and the run had a couple of hills, but nothing too bad. It was a gorgeous day. I am extremely impressed with Streamline Events and Race Director Bill Burnett.It truly was one of the most well run and most organized events I have ever raced.An additional plus was having Whole Foods as a race sponsor that provided some great post race quality food rather than typical junk. I would do another one of his races in a heart beat!


Katie, Me and Andrea pre race.

And to top off an already beautiful day, I won my age group.