Tuesday, June 24, 2008


I found this recipe in a newsletter I subscribe to - It sounded awfully good - I tweaked it a little to suite my family's tastes. I have not tried this, but I think if you were to double the dressing recipe and use part of it to lightly brush on the salmon before it bakes, it would make a nice marinade. Make sure you keep the marinade part separate from the dressing you put on the salads though, so your salad dressing is not contaminated with unbaked fish.

Serves 4

For Dressing:
6 tablespoons Ocean Spray® 100% Juice Cranberry & Blueberry
4 tablespoons olive oil
4 tablespoons white wine vinegar
1 tablespoon honey
1/4 teaspoon salt
1/2 teaspoon grated lemon rind

1 salmon filet, 20-24 ounces
1 lemon - slice into 8 slices (removing the ends first), divided
Lightly sprinkle with Garlic salt

4 cups mixed baby greens
1/4 cup blueberries


Whisk together juice, 4 tablespoons olive oil, vinegar, honey, and 1/4 teaspoon salt in small bowl; set aside.

Preheat oven to 325 degrees. Line a cookie sheet with foil or parchment paper, with enough on the ends to meet in the middle and seal. Spray with cooking spray. Place the salmon filet skin side down, in the center of the sheet. Sprinkle with garlic salt and place 4 of the lemon slices down the center. Fold the foil (or parchment) to the center and seal, folding up all edges to create a packet. Bake for about 25 minutes per pound (aprox 40-45 minutes for 24 oz. filet or until the salmon flakes easily) Slow baking at a lower temperature makes the fish stay moist. When the fish is done, replace the baked lemon slices with fresh ones (sliced 1/2 way through and twisted so they look pretty) Divide the salmon into four portions and place on dinner plates.

Divide greens between plates and drizzle greens and salmon with vinaigrette; sprinkle with blueberries.

Makes 4 servings.

Saturday, June 14, 2008

The Power of Blue

Blueberries rank No. 1 in antioxidant benefits compared to 40 other fresh fruits and vegetables (USDA Human Nutrition Center). Antioxidants help neutralize harmful "free radicals" that can lead to cancer and other age-related diseases. The total antioxidant capacity of blueberries is twice that of spinach and three times that of oranges.

Blueberries are also rich in pectin, a soluble fiber that has been shown in several research studies to be effective in lowering cholesterol.

Live Longer, Live Better - Eat Blueberries!