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60 healthy salmon recipes

Salmon healthy recipes

Here you´ll find 60 healthy salmon recipes.

Salmon appearance varies greatly from species to species. Species like chum salmon are silvery-blue in color while some have black spots on their sides, like the Atlantic salmon. Still others, like the cherry salmon, have bright red stripes. Most of these species maintain one color when living in fresh water, then change color when they are in salt water.

Lower blood pressure

Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA.

A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.6 grams.

EPA and DHA have been credited with several health benefits, such as decreasing inflammation, lowering blood pressure, and improving the function of the cells that line your arteries.

A 2012 analysis of 16 controlled studies found that taking 0.45–4.5 grams of omega-3 fatty acids per day led to significant improvements in arterial function.

Great Source of Protein

Salmon is rich in high-quality protein.

Protein plays a number of important roles in the body, including helping your body heal after injury, protecting bone health and maintaining muscle mass during weight loss and the aging process.

A 3.5-ounce serving of salmon contains 22–25 grams of protein.

Lowers blood pressure

Salmon contains more potassium than an equivalent amount of banana, which provides 10% of the RDI.

Potassium helps control your blood pressure. It also reduces your risk of stroke.

A large analysis of 31 studies found that supplementing with potassium significantly reduced blood pressure, especially when added to a high-sodium diet.

One of the ways in which potassium lowers blood pressure is by preventing excess water retention.

One study found that restricting potassium led to an increase in water retention and blood pressure in healthy people with normal blood pressure.

Protect bone health

3.5 ounces of salmon provide 59–67% of the RDI of selenium. Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease.

Consuming salmon and other high-selenium seafood has been shown to improve blood levels of selenium in people whose diets are low in this mineral.

One study found that blood levels of selenium increased significantly more in people who consumed two servings of salmon per week than those who consumed fish oil capsules containing less selenium.

May Reduce the Risk of Heart Disease

Eating salmon on a regular basis may help protect against heart disease.

This is due, in large part, to salmon’s ability to boost omega-3s in the blood. Many people have too many omega-6 fatty acids in their blood, in relation to omega-3s.

Research suggests that when the balance of these two fatty acids is off, the risk of heart disease increases.

In a four-week study of healthy men and women, consuming two servings of farmed salmon per week increased omega-3 blood levels by 8–9% and decreased omega-6 levels.

Also, consuming salmon and other fatty fish has been found to lower triglycerides and raise levels of omega-3 fats more than fish oil supplements do.

May Benefit Weight Control

Consuming salmon frequently can help you lose weight and keep it off. Like other high-protein foods, it helps regulate the hormones that control appetite and make you feel full.

In addition, your metabolic rate increases more after eating protein-rich foods like salmon, compared to other foods.

Research suggests that the omega-3 fats in salmon and other fatty fish may promote weight loss and decrease belly fat in overweight individuals.

In addition, salmon is fairly low in calories. A 3.5-ounce serving of farmed salmon has only 206 calories, and wild salmon has even fewer at 182 calories.

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30 Healthy Halibut Recipes

Halibut healthy recipes

Here you´ll find 30 healthy halibut recipes.

Atlantic halibut is one of the largest bottom-dwelling flatfish in the world. It is considered very good quality seafood thanks to its firm texture and relatively few bones. Atlantic halibut is larger than its cousin, Pacific halibut. Both fish taste similar!

The word “halibut” is derived from haly (holy) and butte (flat fish), for its popularity on Catholic holy days.

Halibut are often boiled, deep-fried or grilled while fresh. Smoking is more difficult with halibut meat than it is with salmon, due to its ultra-low fat content. Eaten fresh, the meat has a clean taste and requires little seasoning.

Good Source of High-Quality Protein

One serving of cooked halibut packs 42 grams of high-quality protein and thus can help meet your dietary protein needs.

Protein is made up of amino acids, which are involved in almost every metabolic process in your body, including building and repairing muscle or suppressing appetite. Halibut is a high-quality source of protein that can contribute to your total protein needs.

Fish proteins are considered high-quality, complete proteins. This means they provide all of the essential amino acids that your body cannot make on its own.

Helps Fight Inflammation

Halibut’s selenium, niacin and omega-3 contents can help reduce the negative effects of chronic inflammation.

One serving of halibut contains 106% of your daily selenium needs. This powerful antioxidant helps lower oxidative stress in your body.

Studies have shown that increased selenium blood levels improve your immune response, whereas a deficiency may negatively affect immune cells and their function.

Omega-3 fatty acids and niacin also play a role in reducing inflammation. Niacin is involved in producing histamine, which helps dilate your blood vessels and improves blood flow.

What’s more, studies have shown a consistent link between omega-3 fatty acid intake and decreased levels of inflammation. The fatty acids can reduce molecules and substances that contribute to inflammation.

Supports Digestion And Immunity

Halibut contains a lot of vitamin B3, an essential vitamin that benefits the body. The vitamin improves nerve function, digestive system functions, appetite. It helps give a more glowing skin as well.

Consuming a lot of vitamin B3 can also lower the levels of LDL cholesterol while increasing the levels of HDL cholesterol. This helps prevent the artery walls from thickening which would result in a more severe condition.

Halibut also contains pyridoxine which plays a huge role in the health of the immune system. This vitamin helps prevent the occurrence of infections to keep the body healthy.

Halibut also contains a lot of immunity-boosting nutrients. These include potassium, selenium, niacin, vitamin B6, and more.

Good for the Heart

The different nutrients found in halibut are very heart-friendly. Because of this, consuming the fish would provide a lot of benefits to the major organ. For one, these nutrients are essential for the prevention of strokes and heart attacks.

Halibut is a heart-friendly fish just like salmon and mackerel. It helps protect the heart from harmful elements to prevent any life-threatening diseases. Consuming this fish also improves the electrical properties of your heart cells. This, in turn, helps protect you from abnormal heart rhythms which can be fatal.

It can also help reduce the clotting of blood inside the arteries.

Relieves from Muscle Problem

Another nutrient that halibut contains is phosphorus. This is also important as it helps prevent fatigue, muscle weakness, and numbness too. Consuming this fish regularly can help you lead a fit and active lifestyle. Phosphorus can also help improve sexual issues.

Reduces Stress and Fatigue

Halibut can also help to reduce stress and fatigue because of its pantothenic acid content. As it helps lower stress levels, this also helps keep anxiety, depression, and other mental conditions at bay.

It helps regulate the hormone which causes such condition. Halibut also has vitamin B12 which increases the stamina and provides relief from weakness and fatigue.

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30 healthy squid recipes

Squid healthy recipes

Here you´ll find 30 healthy squid recipes. Squid is eaten worldwide. Depending on where squid is hunted and prepared the types of meals that can be made by them can vary significantly. They may be steamed or fried and eaten alone or mixed into a salad.

These are some interesting nutritional facts:

  1. Squids contain sufficient copper that fulfills the 90% of the body’s requirement. Copper, being a trace mineral, is essential for absorbing, storing and metabolizing iron and stimulating the formation of red blood cells.
  2. Individuals suffering from rheumatoid arthritis are often found to have low selenium levels in their blood. Since squids have an abundance of this mineral, it helps in relieving symptoms of arthritis and controlling damage caused by free radicals.
  3. Squids contain large amounts of phosphorus, similar to fish and shrimps. This mineral is necessary for stimulating calcium and building the bones and teeth.
  4. Squids help in stabilizing sugar levels in the blood due to an increased supply of vitamin B3 to the body.

Rich in Protein

In just a 3-ounce serving, the squid in calamari provides 13 grams of protein. This helps the body to sustain energy and build muscle.

Squid is great for those who want to up their protein intake without compromising on their calorific goals. A 100gm serving of squid only has 75kcal – 85kcl of calories.

Lower Cholesterol Level

Squid can actually lower cholesterol levels. It is very low in fat, and the cholesterol is poorly absorbed from it. Moreover, several studies have shown that eating shellfish tends to lower, not raise, blood cholesterol levels

Makes you more productive

Squid ink is a source of dopamine that can contribute to your mental health. A part of your brain which makes you focused, happy, and have a great memory is supported by a chemical called dopamine. Eating squid will actually boost the supply of dopamine in your brain which makes you more alert and makes you have more energy to do your work. If you want to get the job done, eat squids!

Reducing the chance of migraine

Migraine is getting more common these days, especially in a modern life that gets more hectic every day. It’s hard to predict and prevent migraine, but eating squid can actually help. The time and frequency of migraines can be reduced by vitamin b2. Squid is rich in vitamin b2; by eating them you could prevent migraine and gain more energy.

Boost Inmune System

Squid helps build our immune system that eventually helps us maintain our health for a longer period of time. The agent that is responsible for that is zinc. If you lack zinc you will be more prone to being attacked by diseases that could damage your health to a lethal extent.

Decrease chance of stroke and heart disease

By consuming squid you are consuming potassium that comes along with it. Potassium helps your heart beat normally. Squid also comes with another heart- healthy agent which is vitamin E. Vitamin E helps with heart disease because it strengthen the protection of the cells and make them less prone to damage.

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30 healthy turkey recipes

Turkey healthy recipes

Here you´ll find 30 healthy turkey recipes.

Turkey is a relatively inexpensive source of protein, with more protein per gram than both chicken and beef, while remaining lower in fat and cholesterol than other meats. It also delivers vitamins and minerals.

Here are some key points about turkey meat:

  • Eighty-five grams of roasted turkey breast contains around 125.
  • In contrast, 85 grams of roasted dark turkey meat contains around 147 calories.
  • The dark meat of turkey typically contains more vitamins and minerals.
  • Turkey breast meat contains fewer calories and fat than most other cuts of meat.
  • Turkey contains vitamins B-6 and B-12, niacin, choline, selenium, and zinc.
  • Processed turkey meat can have a high sodium content.
  • Pasture-raised turkeys typically have higher omega-3 content than factory-farmed turkeys.

Strengthens Immune System

Eating turkey thigh and breast will provide you with a slew of nutrients and a boost in energy. It is loaded with potassium, protein, and selenium. When consumed regularly, the nutrients begin functioning resulting in a strengthened immune system. The selenium found in the turkey meat allows your immunity to ward off health-damaging viruses and bacterial infections.

Maintains Psychological Health

You can find adequate levels of tryptophan in it that are essential when it comes to managing your psychological health. Various factors can affect your mental state leaving you with depression, stress, and anxiety.

Tryptophan is responsible for producing and boosting serotonin. It is a neurotransmitter found in your brain, blood platelets, and digestive tract. The latter is necessary to consume as it helps balance your mood regularly.

Cardiovascular Health

Maintaining cardiovascular health refers to a diet packed with nourishing foods options. You can consume 2 – 3 servings of turkey in a week but avoid preparing it in excess oil. It contains zero fat content and fewer calories.

Nutritionists state that heart patients can incorporate turkey meat into their diet with regular physical activities to maintain a healthy, functioning heart.

Maintains Cholesterol Levels

High cholesterol levels contribute to various cardiovascular problems. That is why nutritionists emphasize on consuming food with minimum cholesterol content. Turkey has been blessed with such a quality and like zero fat and fewer calories; it contains minimum cholesterol levels as well.

Control Diabetes

People with diabetes do not have much food options due to calories and sugar content in them. Studies have revealed that consuming moderate servings of turkey can be helpful to curb diabetic symptoms. That is possible mainly because it contains minimum calorie, fat, cholesterol, etc. Thus, people with diabetes shouldn’t be worried as they can consume turkey at least thrice a week and can satisfy their meat cravings.

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30 healthy chicken recipes

Chicken healthy recipes

Here you´ll find 30 healthy chicken recipes. Chicken is the most common type of poultry in the world. There is significant variation in cooking methods amongst cultures. Historically common methods include roasting, baking, and frying. They are also often grilled for salads or tacos.

Protein rich

Chicken breast is an excellent source of low-fat protein. Protein helps your body to maintain muscle mass and also helps you to build muscle.

Chicken breasts are  are low in fat and low in sodium. Chicken breasts provide zero grams of carbohydrate, so they are a low-carb food. The estimated glycemic load of chicken breast (skinless, boneless, and raw) is zero.

Since chicken breasts are so versatile they are easy to incorporate into a healthy diet.

Rich in Vitamins & Minerals

It is not only a good source of protein but is also very rich in vitamins and minerals.

B vitamins in it are useful for preventing cataracts and skin disorders, boosting immunity, eliminating weakness, regulating digestion, and improving the nervous system. Also helpful in preventing migraine, heart disorders, high cholesterol, and diabetes.

Vitamin D in chicken helps in calcium absorption and bone strengthening. 

Vitamin A helps in building eyesight and minerals such as iron are helpful in hemoglobin formation, muscle activity, and eliminating anemia.  

Potassium and sodium are electrolytesphosphorus is helpful in tackling weakness, bone health, brain function, dental care, and metabolic issues.

Control of Blood Pressure

Chicken consumption has been found to be useful in controlling blood pressure as well. This was observed in people with hypertension, though the diet was also comprised of nuts, low-fat dietary products, vegetables, and fruits.

Reduced Cholesterol

The amount of saturated fat and cholesterol found in red meat such as beef, pork, and lamb are much higher than the levels found in chicken, fish, and vegetables. Therefore, the American Heart Association has advised consuming chicken or fish instead of red meat for a lowered risk of cholesterol and subsequent heart disease development. The AHA also says that consuming chicken or fish must be limited to normal levels, as excessive consumption can also lead to the development of heart disease.

Balances Cortisol Hormones

Consuming chicken can balance cortisol hormones in your body. Imbalanced cortisol hormones could in increased stressed levels. This mainly happens due to improper functioning of the adrenal gland. You need to maintain properly working adrenal gland to balance hormones in your body.

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Light cake

IngredientsIngredients:

6 eggs.

200 gr sugar

75 gr flour.

75 cornflour.

Lemon zest.

Salt.

Here we go:

Bizcochon1

Separate the yolks and whites in two different bowls And paint the paint with butter :)

Claras montadas

Make sure that there is no egg yolk in the bowl, otherwise the whites will not mount properly.

Add a pinch of salt to the egg whites to help the process. Begin beating the whites using an electric whisk, gradually increasing the speed.

Bizcochon2

Mix both flours and sieve it.

Also, add sugar and lemon zest to the yolks.

Whisk until custard.
Bizcochon3

Add some sieved flour to the custard.

Merge slow, doing circles.

Add the rest of it and merge again :)

Repeat the process with the mounted whites.

And… it´s done!

Bizcochon4

Custard, pan and oven :)

Pre-heat oven: 180ºC

Bon apetit

Bizcochon5

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Little Mikes

I had some free time this morning. I decided to cook. The most difficult thing is to translate. Probably most of you know them with another name. Here we call them “miguelitos”, something like “little Mikes”. Summarizing: puff pastry with cream :)

We´ll need:

  1. Puff pastry. Can you believe it?
  2. One egg.

Miguelito1

Extend the puff pastry and well, you know what to do with the egg :)

With a paintbrush, paint your puff pastry with the egg. Then, cut the pastry as you like!

Preheat the oven to 180ºC.

Miguelito2

Bake at 180ºC, 10-15 minutes.

Miguelito3

For the cream:

  1. 36 grs of cornflour.
  2. 90 grs of white sugar.
  3. 500 ml of milk.
  4. 4 yolks
  5. Lemon peel

Miguelito4

  1. Mix sugar and cornflour.
  2. Add the yolks
  3. Stir well.

Meanwhile:

MiguelitoHorno1

  1. Add milk to the mix and stir again.
  2. Add the lemon peel.
  3. Cooking at low temperature, keep stirring until you get a thick texture.

Miguelito5

  1. Put the cream on a plate.
  2. Remove the lemon peel.
  3. Cover the cream with transparent paper.
  4. Wait until it gets the ambient temperature.

Miguelito8

Keep an eye on:

MiguelitoHorno2

  1. Remove when is golden.
  2. Wait and cut them.

Miguelito6

  1. Fill the puff pastry with the cream.
  2. Cover with sugar glass.

Miguelito7

ENJOY :D