Can your diet lead to happiness?
In a 2010 study by Deakin University found that what we eat can have a profound effect on our mental health and in the long term reduce depression and anxiety. What foods can help us…. cold water fish… like salmon, trout, mackerel but if you’re not a fish person… for your almonds, walnuts and seeds. It is the essential fatty acids that keeps the bad feelings at bay.
Braised Salmon with Leeks
This recipe is a powerhouse for supplying two difficult to find health-promoting nutrient vitamin D and omega-3 fatty acids. One serving provides 123% of the daily value (DV) for vitamin D and 106% DV for omega-3s. And it only takes 15 minutes to prepare. Enjoy!
Prep and Cook Time: 20 minutes
- ·2 leeks, chopped
- ·4 cloves of garlic pressed
- ·1 TBS + 1/2 cup chicken stock
- ·1 TBS + 1 TBS fresh lemon juice
- ·1 TBS dried or fresh tarragon
- ·4 pieces of salmon or trout- wild is best
- ·salt and white pepper to taste
- Cut off green tops of leeks and remove outer tough leaves. Cut off root and cut leeks in half lengthwise. Fan out the leeks and rinse well under running water, leaving them intact. Cut leeks into 2-inch lengths. Now, holding the leek sections cut side up, cut lengthwise so that you end up with thin strips, known as chiffonade cut. Make sure slices are cut very thin.
- Let leeks and garlic sit for at least 5 minutes
- Heat 1 TBS broth in 10-12 inch stainless steel skillet. Sauté leeks over medium heat in broth for about 5 minutes, stirring frequently. Add garlic and sauté for another minute. Add ½ cup broth and lemon juice and simmer for another 5 minutes, covered, stirring occasionally.
- Rub salmon with 1 TBS fresh lemon juice, salt and white pepper.
- Stir fresh tarragon, salt, and pepper into leeks, and place salmon on top of leeks. Simmer for about 3-4 minutes, covered, or until salmon is pink inside. Time may vary a little depending on thickness of salmon. Serve leeks topped with salmon and drizzle with juice. Serves 4
Recipe by G. Mateljan modified by Michele Chevalley Hedge www.ahealthyview.com.au