Tangy Baked Salmon with Garlic and Dijon mustard

Tangy Baked Salmon with Garlic and Dijon mustard

Omega -3 fatty acids are an important nutrient for overall health as well as well as heart health. They are categorized under essential fatty acids (EFA) as our bodies cannot produce them and they must be got through food or supplements. Though there isn’t any official Recommended Daily Allowance (RDA) for omega-3, it is believed that we don’t get enough in our diet. To read more about Omega-3 Fatty Acids and the different sources, click here: Omega-3 Fatty acids-How much and How to get them?

So why wild caught salmon? Salmon by itself is actually a white fish. Wild caught salmon is caught in their natural environment and feed on insects, shrimp, plankton and small fish, which gives the salmon its remarkable deep red flesh coloring. Whereas, farm raised salmon live in cages with thousands of other fish and hence cannot move as much as wild caught. They are also fed commercially produced fish food which results in an inferior white flesh color. Since this is not acceptable, salmon farmers add a chemical dye to the feed to get the pink/red flesh in farmed salmon.

Hence wild caught salmon is not just tastier to eat but is nutritionally far better than farmed. Wild caught definitely has more Omega-3, vitamins(including Vit.D), minerals, along with high levels of selenium and iodine.

Here is a quick and easy Salmon recipe that my kids love as it’s tangy and not-spicy. The Dijon mustard gives an amazing flavor, but you can replace it with whole ground mustard if you want.

Ingredients for Tangy baked Salmon with garlic and Dijon mustard:

  • Wild caught salmon fillet: 1 lbs (washed and pat dry)
  • Garlic: 3 cloves (grated)
  • Dijon Mustard: 1 tbsp
  • Pepper: 1/2 tsp freshly ground
  • Oil/melted butter/ ghee: 1 tbsp
  • Coriander leaves: 1 tbsp chopped
  • Lime Juice: 2 tbsp
  • Salt: to taste

Method:

  1. In a bowl make the marinade by mixing all the ingredients (except salmon). Taste for salt.
  2. Marinate the salmon generously with the marinade and set aside for 15-20 mins.
  3. Preheat the oven to 230 C (450F). Line a baking tray with parchment paper and lay the salmon skin side down on the tray (if you want a crispy skin, then you can pan-fry on high heat for 5 mins and then put them on the baking tray).
  4. Cook for about 15 mins (about 10-12 mins  if you have first pan fried).
  5. Serve with a side of grilled vegetables.

 

 

 

 


Pickled Carrots (Western Style)

Pickles in the West are totally different from the kind we find in India. It is usually made with a salt and vinegar brine(sometimes with spices).  The brine is popularly known as ‘pickle juice’.

If you are in the habit of finishing just the pickle and throwing away the ‘pickle juice’-then STOP!! Read why you should never throw the pickle juice: Pickle Juice: 5 Health Benefits of drinking Pickle Juice 

If you are tired of the cucumber pickles that are hugely popular and want to try your hand at pickling try out this quick and easy Carrot Pickle.

Here’s what I used-
Ingredients:

  • Organic Carrots: 250 g(approx),slit lengthwise
  • Vinegar: 1 cup (distilled white vinegar)
  • Peppercorns:4-5
  • Garlic: 2 peeled and sliced
  • Himalayan salt: 1 teaspoon
  • Pickling spices: 2 teaspoon
  • Water: 1 cup

Method:

  1. Heat some water in a saucepan and once it boils drop the cut carrots into them and blanch on high for 3 mins.
  2. Strain out the carrots (you can use the water for soups or for regular cooking) and put them in cold water to stop the cooking. Strain and place in a sterilized glass jar along with the spices, garlic, peppercorn.
  3. Combine the vinegar,water and salt in a pan and bring to a boil.
  4. Pour the vinegar-water solution(brine) into the jar leaving about 1/2 inch space on top. Close the lids.
  5. Allow it to cool completely. Let it marinate for at least a day or two in the fridge for the flavours to develop.


Pickle Juice: 5 Health Benefits of drinking the juice

The pickle in the Western world is completely different to that what we have in India. It is basically small cucumbers or gerkins (or other vegetables like small onions) that are put in vinegar with some salt (and sometimes spices) and left to ferment for sometime. It is common to use these in sandwiches and burgers.

If you are among those who throws away the juice that remains after the pickle is over-then you need to STOP!! Pickle juice also has amazing health benefits.

Here are 5 Health benefits of drinking pickle juice:

  1. Avoiding cramps during/after workouts or intense training: Since pickle juice contains sodium it is considered to be better than plain water to relieve/prevent cramps during prolonged sporting activities or workouts.
  2. Simple cure for hangovers: Next time you have a bad hangover after a night out drinking, try drinking some pickle juice in the morning. It might not be what you’d like to drink the first thing in the morning-but trust me, it will cure your hangover and you can then drink that cup of tea!
  3. Cure for menstrual cramps, stomach pains and indigestion: Try taking a swig of pickle juice when you have any stomach related problems(menstrual pain or otherwise). Many people swear by it’s effectiveness.
  4. Headaches:  Whether it is a regular headache or migraine pain, try drinking some cold pickle juice.
  5. Slows the absorption of carbohydrates : Since pickle juice contains vinegar and vinegar has been known to slow down the absorption of the carbs from the meal, it may help both diabetics and those who are insulin resistant.

If you are tired of the cucumber pickles that are hugely popular and want to try your hand at pickling try out this quick and easy Carrot Pickle here: Pickle Carrots (Western Style)

Sweta Uchil-Purohit

Best Indian Dietitian

 


Sweet and Spicy Cranberry Chutney

Cranberry juice has long been used in treating urinary tract infections.  It is loaded with antioxidants and phytonutrients which researchers believe  also protect against cancer. Fresh cranberries have the most health benefits followed closely by dried cranberries.

Try out a simple Sweet and Spicy(and tart) Indian Style Cranberry Chutney:

Ingredients:

  • Cranberries: 200gms
  • Jaggery: 1/2 cup
  • Fennel seeds( Saunf): 1 tsp
  • Zeera/ cumin seeds: 1 tsp
  • Ginger: 1 tsp grated
  • Red chili powder: 1/2-2 tsp (depending on your heat tolerance)
  • Garam masala: 1 tsp
  • Olive oil/ Ghee: 1 tbsp
  • Salt: to taste

Method:

  • Heat oil/ghee in a pan, add cumin seeds. When they crackle add the grated ginger to it.
  • Then add the cranberries, salt, fennel seeds , garam masala and the chili powder. Add some water and let it cook on medium heat till the cranberries are cooked and soft.
  • Taste for salt and add the jaggery to it. When completely cooked,  taste it to make sure there is a balance in the spice, salt and sweetness (if not add accordingly).
  • Set aside to cool for sometime. Put the mixture in the blender and blend it to fine paste.

Fennel Seed Water (Saunf Ka Paani)

Fennel seeds is commonly eaten in India after meals as it is known to aid in digestion, reduce bloating, gas(flatulence) and as a mouth freshener. Fennel water is sometimes given to babies to relieve colic pain. 

Fennel seed water /Saunf Ka Paani is simply water infused with fennel seeds. This can be done by either immersing them in hot water or by soaking it overnight in cool water.
It can be used as :
•a mild diuretic
•to relieve heartburn , constipation, aid in digestion and as a carminative (relieves gas)
• it can also help in cooling the body in summer

How to Make Fennel Seed Water:
•Take 1 litre of drinking water and bring it to a boil.
•When the water starts bubbling add 2 tablespoons of raw fennel seeds, and switch off the flame immediately.
•Cover the pan with a lid and allow this to cool to room temperature.
•Once it cools, your fennel water is now ready. All you have to do is to transfer it into your glass jar or bottle.


Indian Dietitian Online:Sweta Uchil-Purohit

Sweta Uchil-Purohit: Dietitian, Wellness Coach, Online Indian Dietitian and Nutrition Content Writer

Sweta Uchil-Purohit is a dietitian with over 15 years of experience in the field of diet and nutrition.

Having started her career as a clinical dietitian at Manipal Hospital (a multi-specialty hospital) Bangalore, she has sound knowledge of diets for patients with diabetes, renal disease including kidney transplant, cardiac problems and obesity.She considers herself lucky to be able to work with the best doctors in Bangalore during her 6 years at Manipal Hospital. Here she also had the oppurtunity to teach nutrition to the Manipal School of Nursing Students and also the pre-med students doing their training at the hospital.
After that she switched from clinical to ‘Preventive Nutrition’ when she joined a Nutrition consulting firm (NICHE) as the Nutrition Manager. Here she counseled software professionals in all the leading IT companies(like Wipro, Philips, Motorola, HP). She also managed and trained an in-house team of dietitians not just in Bangalore, but also in Pune, Hyderabad, Chennai, Kolkata. She also briefly trained the dietitians at Talwalkars Gym(Bangalore & Chennai)
Later she moved abroad and went on to online diet consultation and handled diet consultations for Indians living abroad mainly in North America (USA, Canada), Europe, UAE, Asia and Australia.Armed with that experience she now has her own website called ‘My Indian Dietitian‘ (www.myindiandietitian.com) where she handles diet consultations for Indians and South Asians(she also has clients of Bangladeshi, Nepali, Sri Lankan and Pakistani origin).

She also has a flare for writing nutrition related articles and has been regularly writing for magazines, websites, food/ nutrition product companies. Her tryst with articles began way back when she was a member of the editorial group of the Manipal Hospital magazine.

Indian Dietitian Online: Sweta Uchil-Purohit

Personally I feel that the internet is one of the greatest inventions. It has so many uses and has most of us hooked onto it for various reasons like keeping in touch with friends and family(thank you Facebook and emails), learning about something (thank you Google), and even getting personalized diet consultations at the click of a button!

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Here are 5 reasons why you should sign up:

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Now that you are convinced about signing up for a package (To check out our packages: click here), here are 5 reasons why you should sign up with My Indian Dietitian:

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Sweta Uchil-Purohit

Top Rated Indian Dietitian