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Cinnamon Curry Salmon Stir Fry - Food as Medicine
This Omega 3 rich salmon stir fry includes organic veggies of your choice along with antioxidant rich garlic, onion, tumeric, and ginger root. Every ingredient in this dish is considered one of the worldʻs healthiest foods, as described by George Mateljan in his book The Worldʻs Healthiest Foods.
Ingredients
- 12 ounces boneless wild caught Alaskan salmon steak, chopped as it cooks
- 2-3 garlic cloves, diced
- 1/4 cup onion, red or yellow diced
- pinky size turmeric root, diced
- pinky size garlic root, diced
- 2 cups fresh or frozen organic vegetables of your choice, I used frozen mixture of carrot, green beans, peas, corn and edamame
- 1 Tbsp fresh squeezed lemon juice
- 1 Tbsp organic extra virgin olive oil
- 1 tsp or to taste Madras curry powder
- 1 tsp or to taste Saigon cinnamon
- optional and to taste habanero or hot red pepper, diced or dried flakes
- optional and to taste mushrooms, chopped
Instructions
- Squeeze lemon juice on salmon and let soak in fridge.
- Dice garlic first, to bring out allicin, a cancer fighting antioxidant that needs 5-10 minutes to reach itʻs peak conversion from enzyme form. Heating garlic prevents allicin from forming.
- Chop onion, tumeric and ginger.
- Get two cups of veggies ready. I used Burpee organic frozen vegetable mix with edamame.
- Pour 1 tablespoon of olive oil in pan. Turn to med-High heat, after a minute or so add garlic, onion, tumeric and ginger and fry for one minute.
- Remove the skin from farm raised salmon, skin is optional for wild caught salmon. Add salmon to center of pan. As you cook salmon gradually chop it into 1/2 inch bits. This will become easier as it cooks.
- Add veggies. Frozen veggies to be added right after salmon. For fresh veggies wait until salmon is almost cooked. A lot depends on the veggies used. I used frozen carrots, peas, green beans, and edamame. They were cooked to crunchy perfection in 5-10 minutes.
- Pair this stir fry with quinoa or brown rice and serve with lemon slices and a bowl of cinnamon as a condiment
Cook Time
Food as Medicine
Food
| Nutrients/Antioxidants
| Medicinal Properties
|
|---|---|---|
Salmon
| Omega 3 fatty acids, selenium
| Antiinflamatory, promotes brain and heart health
|
Lemon Juice
| Vitamin C, flavinoids
| Antioxidant, supports immune system
|
Garlic
| Acillin, phytonutrients, manganese
| Antioxidant, promotes heart health and weight control
|
Onion
| Quercetin, chromium, vitamin C
| Antioxidant
|
Turmeric
| Curcumin
| Antinflamatory, Antioxidant
|
Ginger
| Gingerol
| Antioxidant, Digestive aid
|
Organic Vegetables
| Flavinoids, Phytonutrients
| Antioxidants
|
Mushrooms
| Selenium, B2, copper, B3, B5,Potassium, Phosphorus
| Free radical killer
|
Curry
| Curcumin, mustard seed, turmeric
| Antiinflamatory, antioxidant
|
Cinnamon
| Cinnamaldehyde
| Antiinflamatory, antimicrobial, blood sugar balancer
|
Red Pepper
| Capsaicin, VitaminA, Vitamin C,
| Supports immune system, digestive and heart
|
This food is low in Sodium. It is also a good source of Vitamin K, Niacin, Phosphorus and Selenium, and a very good source of Protein, Vitamin A, Vitamin C and Vitamin B12.
Food as Medicine
Wild caught salmon is one of the best sources of omega three fatty acids and is low in saturated fat and calories and high in protein. The omega three fatty acids act as antiinflammatory agents Current research has found the average american diet to be deficient in Omega 3.
Garlic is an excellent source of manganese, which protects your cells from free radical damage, keeps bones healthy, promotes healthy blood sugar levels, healthy thyroid gland, healthy nervous system and cholesterol synthesis. Allicin is an antioxidant, powerful antibacterial and antiviral agent when teamed up with vitamin C.
Onion, rich in nutrients and low in calories contains chromium which balances blood sugar levels. Onion contains quercetin, a flavinoid which has anti-inflammatory benefits and promotes heart health.
Turmeric is rich in manganese, iron and curcumin. The curcumin causes the bright yellow color seen in curries and can stain your fingers. This powerful anti inflammatory, used in India and China for centuries is comparable to prescription meds and over the counters such as aspirin and motrin.
Ginger has powerful anti-inflammatory compounds called Gingerols. Gigerols can provide relief for arthritis.
Cinnamon is one of the oldest spices known to man. Cinnamaldehyde is both an actiinflamatory and antimicrobial food.
| Nutrition Facts | |
|---|---|
| Serving size: 100 grams | |
| Calories | 608 |
| Calories from Fat | 198 |
| % Daily Value * | |
| Fat 22 g | 34% |
| Saturated fat 3 g | 15% |
| Unsaturated fat 24 g | |
| Carbohydrates 52 g | 17% |
| Sugar 14 g | |
| Fiber 14 g | 56% |
| Protein 54 g | 108% |
| Cholesterol 135 mg | 45% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
