12 oz salmon fillet, cut into 4 pieces
5 miniature bok choy, sliced in half lengthwise
1/4 lb fresh okra, whole
2 small yellow beets, quartered
2 Tbsp low sodium soy sauce
1 tsp fresh ginger, minced
1 pinch habanero pepper minced*
*Always wear latex gloves and be certain to wash your hand thoroughly when working with habaneros. The heat from the pepper will burn you.
Layer the bottom of a bamboo steamer with bok choy leaves; place the salmon on top of the bok choy leaves and reserve. Pour soy sauce into 2 small bowls, 1/4 cup each. Add the ginger to one, the habanero in the other. Fill a large skillet with 1 1/2-2 inches of water, bring to a boil. Place steamer with the salmon into the pan, cook the salmon until you see small white pearls appear on the skin. Place the bok choy, okra and yellow beets in a separate bamboo steamer. (each vegetable requires different cooking times.) Place the steamer with the yellow beet as the first layer. Allow to cook about 3 minutes. Add the steamer with the okra, continue to cook about 3 minutes. Add the steamer with the bok choy and continue cooking until the vegetables are cooked almost to your desired doneness. Place the steamer with the salmon on top for about 2-3 minutes, just to warm the salmon. Serve with basmati rice.
The Benefits of Fish and Omega-3 Fats
The vast majority of Atlantic salmon available on the world market are farmed (greater than 99%), whereas the majority of Pacific salmon are wild-caught (greater than 80%). Farmed Atlantic salmon outnumber wild Atlantic salmon 85-to-1. Nutrients from wild-caught salmon are much more efficiently utilized by the body than those of farmed salmon, owing to wild-caught salmon’s more nutritious diet. However, the health benefits of any kind of salmon can be so great that even the less expensive and nutritious farmed salmon are preferable to no salmon at all.
Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids. As their name implies, essential fatty acids are essential for human health but because they cannot be made by the body, they must be obtained from foods. Eating salmon just twice weekly may help raise omega-3 levels at least as effectively as daily fish oil supplements and salmon-based omega-3 is better absorbed than omega-3 from cod liver oil. Omega-3 fatty acids are polyunsaturated fats that are essential for life: help protect against heart disease, promote healthy skin and joints, lower blood pressure; guard against stroke, pulmonary embolisms, decreases risk of obesity in men and women with diabetes; protective against kidney, colorectal and prostate cancer; reduces risk of risk of age-related macular degeneration, leukemia, multiple myeloma, and non-hodgkins lymphoma, dry eye and sunburn.
Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50%. Grumpy teenagers? Eating more cold water fish such as salmon, tuna, or sardines may help. A study published in the January 2004 issue of the European Journal of Clinical Nutrition found a statistically significant relationship between consuming fish rich in omega-3 fats and a lower hostility score in 3581 young urban white and black adults. One reason this finding is important: hostility has been shown to predict the development of heart disease. Salmon have often been thought of as a "brain food," not only because of their ability to navigate hundreds of miles to return to their birthplace to spawn, but because of their high concentration of omega-3 fats. The human brain is more than 60% structural fat. For brain cells to function properly, this structural fat needs to be primarily omega-3 fats such as the EPA (eicosapentaenoic acid) found in salmon. This is because the membranes of all our cells, including our brain cells or neurons, are primarily composed of fats. Cell membranes are the gatekeepers of the cell. Anything that wants to get into or out of a cell must pass through the cell's outer membrane. And omega-3 fats, which are especially fluid and flexible, make this process a whole lot easier, thus maximizing the cell's ability to usher in nutrients while eliminating wastes--definitely a good idea, especially when the cell in question is in your brain. Omega-3 fat (DHA) destroys alzheimer's plaques. DHA boosts production of the protein LR11, which destroys the beta-amyloid plaques associated with Alzheimer's disease, shows brain cell research.