Nut Crusted Salmon with Asian Glaze Dinne

Nut Crusted Salmon

2 servings

Ingredients

2 salmon filets, about 6 oz each
1 teaspoon sesame oil
1 tablespoon honey
2 tablespoons soy sauce
1 tablespoon brown sugar, packed
1/2 tablespoon freshly grated ginger
1 clove garlic, minced
1/2 cup finely chopped nuts, any type works
1/4 cup fresh parsley leaves
Kosher salt and freshly ground black pepper, to taste

Directions

Preheat oven to 400 degrees and spray a baking dish large enough to hold the salmon in one layer with vegetable oil.

Combine the honey, soy sauce, brown sugar, ginger, and garlic in a small bowl.

Season the salmon lightly with salt and pepper/ Place the salmon in the baking dish and spread the glaze over the salmon.

Combine the nuts and parsley and press the nit mixture on top of the salmon fillets.

Place into oven and bake until fish flakes easily with a fork, about 15 minutes or until cooked to your liking.

Air-Fried Pattypan Squash

Ingredients

2 large pattypan squash
1/4 cup flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup panko crumbs
1 egg

Directions

Place the flour, salt, and pepper in a shallow bowl. The egg with 1 tablespoon of water in a second shallow bowl and the panko crumbs in a third.

Trim the tops and bottoms from the patty pan squash so they lay flat, then halve each squash. Cut each in half again for a total of 8 slices. Remove the seeds with a serrated spoon.

Dredge the squash in flour, then the egg wash, and finally in panko crumbs.

Preheat the air fryer to 400 degrees F then spray the air fryer basket with cooking spray.

Place the breaded sliced squash in a single layer in the air fryer basket. Spray the squash with cooking spray. Cook for 10-12 minutes, flipping the squash halfway through cooking, until the squash is golden brown and crispy.

Stuffed Cucumbers

Ingredients for 2 servings

Half a large cucumber peeled
Salt and pepper to taste
4 teaspoons stone bought or homemade spinach dill dip

Directions

Cut a thin slice off the top of the cucumber. Remove the seeds and salt lightly.
Spread the dip in the area where the seeds were removed. Place the cut-off slice on top. Chill in the refrigerator until serving time. Cut the cucumber in half to make 2 servings.

Frequently Asked Questions

Is Banana permitted in the Mediterranean diet?

Yes, bananas are allowed in the Mediterranean diet. Bananas are a low-calorie and nutritious fruit that can provide dietary fiber, potassium and vitamin B6. As a healthy side dish, it can be incorporated into meals by adding sliced or mashed bananas to porridge, smoothies, salads, or even sweet potatoes. To add protein, it can be served as a snack along with nut butters such as almond and peanut. When following the Mediterranean diet, it may be beneficial to pair fruits such as bananas with a source of healthy fats like nuts and seeds to improve digestion and promote satiety when eating meals throughout the day.

How can I get started with the Mediterranean diet?

The first step to a Mediterranean diet is to stock your kitchen with fresh food, such as fruits and vegetable. This could mean that you prepare different vegetables and protein every week, which can then be used in recipes the following day. Whole grain options like quinoa, oat groats, or millet are excellent substitutes for refined grains. Healthy fats, such as olive or sesame, should also be added to meal prep to increase flavor and nutritional value. Seasonings like garlic, oregano (oregano), basil, and even turmeric can be great additions and help reduce salt and sugar.

What is the Mediterranean diet for rice?

Rice is both allowed and encouraged on the Mediterranean diet. This diet emphasizes whole grains, fruits, vegetables, legumes and healthy fats like olive oil and nuts. It also allows for moderate amounts of dairy products, fish and meat. Whole-grain brown rice is an excellent source of carbohydrate and provides energy. It also contains dietary fiber that can aid in digestion and provide essential nutrients, such as iron, magnesium, and B vitamins. In order to incorporate rice into your meals, you can add cooked grains to soups, stews and salads. If you eat rice-based dishes, it's a good idea to limit added fat.

Is the Mediterranean diet costly to follow?

The Mediterranean diet can be very affordable with readily available ingredients. Many staple foods are found in local grocery stores or farmers' markets. Shopping for organic, high-quality products, or special items, such as extra virgin oil, can be more costly. Therefore, make sure to have a budget and plan your meals accordingly. Saving money is possible by using leftovers from past meals, and bulk-freezing food such as fish or grains.

What are the main ingredients in a Mediterranean diet

Mediterranean cuisine includes fruits, vegetables (at least twice per week), whole grains, legumes. Nuts are an option. Pre-packaged processed foods should be avoided whenever possible. Use herbs to enhance your meals. It is essential to incorporate regular exercise into your daily routine in order to reap all the benefits of this diet. It can make the diet more enjoyable by encouraging mindful eating with your family and friends, as well as sharing delicious food with them.

Statistics

• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)

External Links

[TAG75]

• (PDF). The Association Between Dietary Patterns & Insulin Resistance: a Systematic Review


• (PDF) Citrus as part of the Mediterranean diet

[TAG78]

• American Heart Association


• What is the Mediterranean Diet? American Heart Association

[TAG81]

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

[TAG84]

• Health Benefits of Mediterranean Diet: Biochemical and Molecular Mechanisms - PubMed


• The Mediterranean Diet and Cardiovascular Health - PubMed

How To

What does the Mediterranean Diet do to support brain health and reduce cognitive decline?

Mediterranean eating is a way to eat a lot of fruits, vegetables and legumes. It also includes healthy fats and a low intake of red meat and added sugar. There have been many benefits, including improved brain health. Research has found that following the Mediterranean Diet can reduce the risk of dementia and slow age-related cognitive decline. It may also boost mood disorders and offer protective benefits against aging-related oxidative damage.

Numerous aspects of the Mediterranean Diet support brain health as well as cognitive decline. The greatest benefit is from eating large quantities of antioxidant-rich plants such as fruits, vegetables and other foods. These nutrients provide vital vitamins and minerals that are essential for healthy neurological functioning. Monounsaturated fats like olive oil help maintain adequate omega-3 levels, which is essential for healthy brain functioning. Limiting processed carbohydrates could also improve mental clarity. It can stabilize blood glucose levels throughout your day and reduce inflammation associated chronic diseases like Alzheimer's disease or stroke.

A Mediterranean-style diet that includes fresh fruits, vegetables, fish and poultry, whole grains, plenty of olive oil, good fats and occasional red wine will help you maintain adequate nutrition for cognitive decline. A regular exercise routine at a moderate intensity is also a good way to increase your serotonin level, which helps with mental well-being. These tips combined can help increase your chances of maintaining a good mental and physical health throughout life.

Resources:

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