Blog: The Senior's Advocate

The Longevity Diet Consists of Super Foods

So I know I mentioned in last week’s blog that Super Foods are great for our bodies (especially as we age) for many reasons. But did you know that a combination of the super foods in every day life could improve your longevity? The following is a recipe I came up with for a sweet and savory salad made with an abundance of Super Foods! This recipe is not only tasty, but also great for your body! Try it for your next lunch, and enjoy eating and feeling healthy! The Super Foods in the recipe are underlined and their benefits explained. Enjoy!

Wild Salmon and Berry Salad

Ingredients:

  • 3 cups baby spinach leaves
    Spinach, one of the best Super Foods, can help reduce heart disease, certain types of cancer and cataracts, and calorie for calorie, has more nutrients than any other food.
  • 1 cup chopped romaine lettuce
  • ¼ cup blueberries
    Blueberries are chock-full of antioxidants and nutrients galore, making them a top Super Food.
  • ¼ cup strawberries
  • ¼ cup walnuts
    Eating a handful of nuts 5 times a week can help reduce your chances of heart attack by up to 51 percent.
  • ¼ cup Feta cheese
  • 2 six oz. Wild Salmon filets
    One of the healthiest foods known to man, salmon is full of good fats and Omega-3 fatty acids which are great for heart, eye and skin health.
  • ¼ cup fresh lemon juice
  • ¼ cup olive oil
    Extra virgin olive oil is a secret weapon. It’s a good fat that can help reduce blood pressure and risk for various cancers such as colon and breast.
  • 2 tablespoons of red wine vinegar
  • Salt and pepper to taste

Directions

  1. Begin by prepping each ingredient. Make sure lettuces are washed and dried well with paper towels or a clean kitchen towel. Rinse and towel dry berries, as well. Put walnuts in a small, dry sauté pan on high heat and toast just until they are fragrant, about 1-2 minutes. Set all ingredients aside.
  2. Next, prepare the salmon. Heat a large sauté pan on medium-high. Add 2 tablespoons of extra virgin olive oil and swirl in the pan. Let heat for a minute or so. Coat each salmon filet with a bit of olive oil and salt and pepper on both sides. Put the salmon, skin side down, onto the sauté pan and cook without messing with it for 3 minutes. After 3 minutes, flip the salmon and finish cooking another 2-3 minutes on the other side, or until the salmon is firm but springs back. Put salmon onto a plate and tent with foil while it rests for 5-10 minutes. (*Chef’s Note: Resting all meats/fish is VERY important. It allows juices to redistribute and allows the food to finish cooking to the right temperature.)
  3. Make the dressing. Add 1 tablespoon lemon juice, 2 tablespoons red wine vinegar, 2 tablespoons olive oil and salt and pepper to taste into a small dish and whisk liberally. Set aside until ready to dress the salad. Be sure to whisk it again before serving.
  4. Finally, pull it all together. Put the spinach and lettuce into the bottom of a large bowl. Add toasted walnuts, berries and feta cheese on the top. Add the dressing and toss well. Next, finish the salmon with a squeeze of fresh lemon and add it to the top. Enjoy!

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