Add Fish Twice Weekly For Healthier You

SHIRLEY'S KITCHEN

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Hello to all:

I am back from traveling. Now I need a vacation to recuperate. It sure is great to be home!

Restaurant food is OK for a little while, but it really messes up your system. That's the reason why, after a vacation, you feel tired, thirsty and not too hungry.

When traveling, I make it a point to find a good market and purchase fresh fruits, vegetables, cheeses, breads and water, food that you would normally eat at home to keep balanced and have enough energy for walking and sightseeing. While in San Francisco, my son George and I walked about 25 miles in three days.

Staying healthy is very important. Hippocrates said: "Let food be thy medicine." There are six basic ingredients your body needs: protein, carbohydrates, fats, vitamins, minerals and water.

Together, let's start eating "foods for living well." For a heart-healthy diet, add fish at least two times per week, it is a good source of Omega-3 fatty acids.

Hearty-healthy Grilled or Baked Salmon with Brown Rice Medley

3-pound salmon fillet

dried dill

garlic powder

small dash of Morton's "No-Salt"

1 tablespoon fat-free mayonnaise

optional: sprigs of fresh lovage

Pre-heat charcoal grill -- or if using an oven, preheat to 450 degrees. Lay flat a length of heavy-duty aluminum foil, long enough to extend five inches beyond each end of the salmon fillet. Form a "pan" by rolling up all four sides of the foil to make the sides of the "pan." Spraying the foil with a non-stick spray will make it easier to slice and serve.

Sprinkle the salmon with dill, garlic powder, and very lightly with seasoned salt or salt substitute.

Spread 1 tablespoon fat-free mayonnaise to keep salmon moist while cooking at these high temperatures.

If you have fresh lovage, lay it across the salmon.

If using the oven, cooking time is about 15 to 17 minutes, depending on thickness of fish.

If grilling, it takes from 20 to 30 minutes, depending on thickness of fish and whether or not your grill has a lid. Using a lid cooks the fish faster.

If using lovage, remove before cutting and serving the salmon.

Brown Rice Medley

This is basically stir-fried brown, but is very healthy.

4 cups brown rice, cooked (for every cup of rice, use two cups of water)

1 clove garlic, chopped and added to rice while water is boiling

1/2 cup onion, chopped and added to rice while water is boiling

4 cups favorite vegetables, washed and chopped into bite-size pieces (we use yellow squash, broccoli, red and green peppers, carrots, red onions and asparagus)

salt (add pinch to boiling water and rice)

Rinse and then let rice boil, once it boils, put lid on and lower flame, so rice will simmer.

Stir fry veggies, add onion and garlic to flavor. Do not overcook. In fact, do not cook veggies until rice is ready.

You may add cilantro and any other herbs you want at the last minute when you put the rice in. Cilantro adds a great taste.

Note: Brown rice has a great nutty flavor. To serve, put the rice on a platter, and add the veggies on top ... the color is very pretty, and thus the name "Brown Rice Medley."

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