Food Post 1

The NYT publishes a list of healthy vegetables. Fox News tells us of the intersection between watermelon and wood. And there's a great salmon recipe for the grill I am working on.

From the NYT, a list of some very health foods that rarely seem to make onto the U.S. dinner table. Some I knew about, others, such as pumpkin seeds, I had no idea where even edible:

Beets: Think of beets as red spinach, - [eat raw] . . .

Cabbage - . . .

Cinnamon: . . . May help control blood sugar and cholesterol.

Pomegranate juice: Appears to lower blood pressure . . . [I prefer the fruit over the juice when I can find it]

Dried plums - [i.e., prunes] . . .

Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.

How to eat: Roasted as a snack, or sprinkled on salad.

Sardines: Dr. Bowden calls them “health food in a can.'’ They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.

How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.

Turmeric: The “superstar of spices,'’ it has anti-inflammatory and anti-cancer properties. . . .

Frozen blueberries: . . .

Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.

How to eat: Mix with a little butter, cinnamon and nutmeg.

Read the entire article.

And from Fox News, watermelon is nature's Viagra:

Forget the oysters. Texas A&M scientists say watermelon contains ingredients that deliver Viagra-like effects to the body's blood vessels and may even increase the libido.

Researchers from Texas A&M have long-studied the fruit and found that it contains natural "enhancers" to the human body.

"We've always known that watermelon is good for you, but the list of its very important healthful benefits grows longer with each study," said Dr. Bhimu Patil, director of Texas A&M's Fruit and Vegetable Improvement Center, in a news release from the university.

Watermelon and some other fruits and vegetables contain phyto-nutrients, including lycopene, beta carotene and citrulline, which are compounds that produce healthy reactions in the body, Patil said.

Specifically, scientists believe it's the citrulline that has the ability to relax blood vessels, much like Viagra does.

When watermelon is consumed, citrulline is converted into the amino acid arginine, which works “wonders on the heart and circulation system, and maintains a good immune system,” Patil said. . . .

Read the entire article.

Grilled Salmon With Spiced Rum Sauce

And last but not least, a great salmon recipe that just came out superb on the grill. This recipe is for a 2 lbs slab of salmon to feed 2 to 3 people.

The marinade and sauce:

1/4 to 1/2 cup liquor (I prefer Cpt Morgan Spiced Rum, but most liquors will work)
1/4 cup soy sauce
1/4 cup orange juice
2 tbs sugar
2 cloves garlic.

Divide the mix in half. To one half, add 2 tbs olive oil. This is your marinade. Marinade the salmon for 2 hours, turning once.

Reduce the remaining marinade to a sauce to serve on top of the fish.

To reduce a sauce, put it in a sauce pan and bring it to a boil. When the bubbles get large, reduce heat to near low and give it a good stir. Continue cooking for a few minutes until it gets to the thickness you want, recognizing that it will thicken a bit more as it cools.

I used a charcoal grill with the top down and some wet hickory chips to maximize the smoke.

Cook the salmon for 11 min per side per inch of thickness 3 to 5 inches from the coals. Enjoy.