Maple-BBQ glazed salmon with barley pilaf - good for your heart, and your sweetheart
Mary Bilyeu | Contributor
But how much of this is good for your actual heart, the one that flutters when your sweetheart is near?
February is American Heart Month. Therefore, it only seems reasonable to celebrate Valentine's Day with a heart-healthy dinner.
According to The Centers for Disease Control and Prevention:
"Heart disease is a major problem. Every year, about 715,000 Americans have a heart attack. About 600,000 people die from heart disease in the United States each year - that’s 1 out of every 4 deaths. Heart disease is the leading cause of death for both men and women."
And so, today I'm offering a meal that features foods that are good for your heart:
- Salmon: one of the best sources of omega-3 fatty acids, and a prime source of protein that contains vitamin A and B vitamins
- Barley: a good source of niacin — a B vitamin that provides numerous protective actions against cardiovascular risk factors
- White Wine: reduces systolic blood pressure and free radicals
- Blueberries: rich in antioxidants, vitamin C, B complex, vitamin E, vitamin A, copper (a very effective immune builder and anti-bacterial), selenium, zinc, and iron
- Cherries: contain antioxidants and beneficial phytonutrients, melatonin, vitamin A, vitamins C and E, potassium, magnesium, iron, folate, and fiber
- Almonds: contain healthy fats and vitamin E, magnesium, and potassium
This is a ridiculously easy meal to make, sophisticated and delicious. So do your heart some good this Valentine's Day, and show your sweetie how much you really care!
Maple-BBQ Glazed Salmon with Barley Pilaf
1 1.25-pound salmon filet, divided into 4 portions
generous sprinkling of kosher salt
generous sprinkling of freshly ground
1/8 cup pure maple syrup
1/2 tablespoon honey barbecue sauce
Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
Place salmon portions onto the prepared baking sheet. Sprinkle with salt and pepper. Bake for 20 minutes.
Combine maple syrup and barbecue sauce; brush onto salmon and bake 5 more minutes.
Makes 4 portions.
1-3/4 cups water
1/4 cup dry white wine
pinch of kosher salt
1/4 cup dried blueberries
1/4 cup dried cherries
1 cup quick-cook barley
1/4 cup almonds, chopped and toasted
While salmon is baking, bring water, wine, salt, blueberries, and cherries to a boil in a small saucepan. Reduce heat to low, add barley, cover, and cook for 10 minutes. Stir, then cover and cook 5 more minutes. If there is any liquid in the saucepan, remove cover and continue to cook until liquid is absorbed. Stir in almonds.
Makes 4 servings.
Go visit Mary's blog — Food Floozie — where she enthuses and effuses over all things food-related; and look for her monthly articles in the Washtenaw Jewish News. "Like" her on Facebook, or send a tweet on Twitter, too.
The phrase "You Should Only Be Happy" (written in Hebrew on the stone pictured in this post) comes from Deuteronomy 16:15 and is a wish for all her readers - when you come to visit here, may you always be happy.