Blueberries and Antioxidant Activity
Antioxidants are thought to help protect the body against the damaging effects of free radicals and the chronic diseases associated with the aging process. Fresh fruits, including blueberries, and vegetables contain many of these naturally occurring antioxidants such as Vitamins C and E. Blueberries contain 14 mg of Vitamin C and 0.8 mg Vitamin E per 1 cup of blueberries. In addition, blueberries contain anthocyanins and phenolics that can also act as antioxidants. Based on data from the USDA Human Nutrition Research Center on Aging (Boston, MA), blueberries are among the fruits with the highest antioxidant activity. Using a test called ORAC (Oxygen Radical Absorbance Capacity), researchers have shown that a serving of fresh blueberries provides more antioxidant activity than many other fresh fruits and vegetables.
Blueberries and Aging
In a USDA Human Nutrition Research Center laboratory, neuroscientists discovered that feeding blueberries to laboratory rats slowed age-related loss in their mental capacity, a finding that has important implications for humans.
In one study, Jim Joseph, director of the neuroscience laboratory in the USDA Human Nutrition Research Center (HNRC), fed blueberry extractions—the equivalent of a human eating one cup of blueberries a day—to mice and then ran them through a series of motor skills tests.
He found that the blueberry-fed mice performed better than their control group counterparts in motor behavioral learning and memory, and he noticed an increase in exploratory behavior. When he examined their brains, he found a marked decrease in oxidative stress in two regions of the brain and better retention of signal-transmitting neurons compared with the control mice.
The compound that appears responsible for this neuron protection, anthocyanin, also gives blueberries their color and might be the key component of the blueberry’s antioxidant and anti-inflammatory properties. Blueberries, along with other colorful fruits and vegetables, test high in their ability to subdue free radicals. These free radicals, which can damage cell membranes and DNA through a process known as oxidative stress, are blamed for many of the dysfunctions and diseases associated with aging.
These findings could become increasingly important as the U.S. population ages. It is projected that by 2050, more than 30% of Americans will be over 65 and will have the decreased cognitive and motor function that accompanies advanced age. Joseph is currently testing the effects of blueberries on humans. Preliminary results show that people who ate a cup of blueberries a day have performed 5–6% better on motor skills tests than the control group.
Blueberries and Health
Researchers at Rutgers University in New Jersey have identified compounds in blueberries called proanthocyanidins that promote urinary tract health and reduce the risk of infection by preventing bacteria from adhering to the cells that line the walls of the urinary tract.
Blueberries and Nutrition
Though blueberries themselves are not a cure-all, they contain a number of substances which are thought to have health benefits. These substances include, but are not limited to fructose, fiber, vitamins and antioxidants. Antioxidants thus far, seem to have the most conclusive role in the prevention/ delaying of such diseases as cancer, heart disease and the aging process however, a limited number of studies, especially long term and on human beings, are not available at this time.
One cup of blueberries contains 14% DV of fiber 2.41 g per 100g
Blueberries are a source of vitamins, minerals, dietary fiber, phenolics, and flavonoids
Blueberries are very low in fat and sodium
from the US Highbush Blueberry Council
Superfoods: Blueberries
Superfoods: Oranges
Oranges
Oranges supply 80 fat-free calories packed with energizing carbohydrates that fuel energy levels.
One orange supplies a healthy dose of Vitamin C, which plays an important role in cancer prevention, healthy blood circulation and wound healing.
Oranges are a good source of the crucial B-vitamin folate, which is essential in preventing birth defects and fighting heart disease.
Oranges provide more than seven percent of the Daily Value for potassium, which is needed for proper fluid balance.
Oranges contain an array of phytochemicals, which help fight age-related diseases.
Ranked No. 1 on nutrition among five popular fruits (apples, bananas, grapes and pears), oranges are among the healthiest items in the produce section that provide valuable health benefits.
Oranges are one of Mother Nature's best super foods, packed with an unbelievable array of disease-fighting nutrients, all tucked neatly beneath the peel.
Oranges, as well as other fruits, contain a water-soluble fiber called pectin. Studies show that pectin helps reduce blood cholesterol levels. This may explain why individuals who eat several servings daily of fruits, such as oranges, and vegetables have a lower risk for heart disease.
Studies show that pectin suppresses hunger levels up to four hours after eating.
Oranges provide antioxidants, which help protect the skin from free-radical damage known to cause signs of aging.
Oranges are loaded with disease "phyt-ing" phytochemicals. These substances, such as flavonoids, which are found in oranges, act as antioxidants and may protect against heart disease. According to a Finnish study, women with the greatest intake of flavonoids had half the risk of dying from heart disease compared to women in the study with the lowest intake.
from Sunkist
16 "superfoods" that are best for women's health
These 16 items contain the nutrients necessary for women to keep healthy.
There really are super foods just for women?
Whether man or woman, we all need the same nutrients to feel our best. However, being the unique creations that we are, women have nutrient needs that are special to only us. And, lucky for us, they all are found in foods that are mouth-watering delicious
Granted, eating right is not about a handful of foods, but rather is the healthiness of the entire diet. That said, a few foods are truly super, packing in more than their share of nutrients and phytochemicals that lower women’s risk for diseases such as breast cancer and heart disease, helping prolong our lives, keep out minds sharp, and at the same time - tasting divine. Elizabeth Somer, registered dietitian and author of "Nutrition for Women," lists the top foods for women.
read more digg story
What is Acai?
What is Acai?Acai is a Brazilian berry from the Amazon area that is one of nature's most comprehensive and healthy foods. The acai berry is laden with antioxidants, anthocyanins, amino acids, essential omegas, fibers and protein. Recent studies from the University of Florida indicate that Acai may even destroy cancer cells: "Brazilian berry destroys cancer cells in lab, UF study shows". Acai berry is a relatively newcomer as a supplement. Acai Juice or puree has been used in beverages in Brazil for years. Acai berries have a very high antioxidant count andare used to help counteract free radicals. This makes it one of the best antioxidant berry drinks with the highest orac values.
Acai fruit is high in essential fatty acids and omegas and contains 10 to 30 times more antioxidants than grapes, blueberries or pomegranates.
The acai berry is a source high in protein, dietary fiber, amino acids, vitamins and minerals. Acai is particularly high in several polyphenols.
Acai is loaded with antioxidants, about 30 times more than red wine. Antioxidants are molecules that may protect cells from damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals otherwise might cause. Acai also carries lots of fibers, healthy monounsaturated fats, iron and amino acids.
Why Can't I buy the Acai Berries?
The acai berry is about 97-98% seed, and only 2-3% pulp. 24 hours after harvested, the Acai berry already lost most of its nutritional value.
Why Acai is called the "super food" ?
Acai is loaded with antioxidants, about 30 times more than red wine, which helps fight aging. Acai also carries lots of fibers, healthy monounsaturated fats, iron and amino acids.
See Article Below.
Acai and Blueberry
Acai and Blueberry
Ingredients
1 x 100 gram pack pure frozen Acai Pulp or puree
1/2 cup Orange Juice
3 Tablespoons frozen Yogurt
1/2 cup fresh or frozen blueberries
Cooking Instructions
Blend until consistent
Acai Milk Shake Smoothie
Acai Milk Shake Smoothie
Ingredients
1 x 100 grams of frozen Acai pulp or puree
1 x 100 grams of vanilla frozen yogurt
1/5 cup of milk
Cooking Instructions
Blend until lump free, and serve with a straw like an ice cream milkshake!
Double Blueberry Cookie Pie
Double Blueberry Cookie Pie
1 (18-ounce) package refrigerated sugar cookie dough, room temperature
1/3 cup all-purpose flour
3 cups fresh or frozen blueberries
3/4 cup granulated sugar
3 tablespoons cornstarch
Dash salt
1 teaspoon lemon juice
1 cup heavy (whipping) cream, whipped
Preheat oven to 350ºF. Spray a 9-inch pie pan and small cookie sheet with nonstick cooking spray.
In a small bowl combine sugar cookie dough and flour until mixed. Remove about a quarter of the cookie dough; cover with plastic and refrigerate for later use. With floured hands, press unrefrigerated dough into bottom and sides of prepared pan. Place in freezer to firm up, about 15 minutes.
On a lightly floured surface with a floured rolling pin, roll out refrigerated cookie dough 1/4-inch thick. With a floured cookie cutter, cut out stars or other shapes; place on prepared cookie sheet. Bake cookie dough pie crust until golden, about 11 minutes and stars for about 6 minutes. Cool on wire racks.
Meanwhile, in a medium saucepan, combine 1 cup of the blueberries, the sugar, cornstarch and salt. Stir in 2/3 cup water and the lemon juice. Over medium-high heat, bring to a boil. Boil, stirring constantly, until mixture thickens, crushing blueberries. Stir in remaining 2 cups blueberries; chill.
Spoon blueberry mixture into cooled cookie shell. Decorate with the star-shaped cookies and whipped cream.
Makes 8 servings.
Recipe courtesy of the US Highbush Blueberry Council.
5 Healthful Holiday Foods
5 Healthful Holiday Foods
BY: By Amelia R. Farquhar
Some seasonal treats are good for you. These good-for-you options pack a nutritional punch.
Many foods we eat during the holidays have nutrients that may help prevent disease. "There’s an added benefit to obtaining these vitamins, minerals, and phytochemicals from a variety of foods, since they work synergistically to create positive health effects," says Melissa Ohlson, M.S., R.D., a spokesperson for the Cleveland Clinic Heart Center. Among those that pack a nutritional punch:
1. Sweet potatoes: This root vegetable (especially the dark-fleshed orange variety, typically called a yam) has a high amount of potassium, fiber, and the antioxidant beta-carotene. "All three have been asso¬ciated with a lower risk of cardiovascular disease," Ohlson says. Enjoy them year-round: Use in place of pumpkin or banana in recipes for muffins, pancakes, and breads, says Dana Jacobi, author of 12 Best Foods Cookbook.
2. Pomegranate: This Chinese fruit is one of the most potent sources of antioxidants, such as polyphenols and anthocyanins, which may help reduce the buildup of plaque in arteries, lessening the risk of heart disease, says Ohlson. She adds that they’re also a good source of potassium, fiber, and vitamin C. Enjoy them year-round: Fresh pomegranates are at their peak this time of year, so use their seeds to add taste and a unique accent, garnishing anything from hot soups to cold salads and cocktails. To reap their nutrition reward all year, look for their ¬intensely sweet-tart juice, syrup, or molasses, Jacobi says.
3. Cranberries: High in compounds called tannins, cranberries have been linked to a decrease in urinary tract infections, gum disease, and some types of ulcers because of their antibacterial effect. "Tannins also may play a role in reducing the risk of heart disease and some cancers," Ohlson says. Enjoy them year-round: Since fresh cranberries are exceptionally tart, most recipes for sauces and relishes contain a lot of sugar, Jacobi says. You can reduce the amount by using sliced or chopped apples to add sweetness instead. Freeze these in bags for year-round use.
4. Lentils: High levels of fiber found in lentils may help reduce cholesterol levels and maintain blood sugar, while folate helps to regulate homocysteine levels, protecting the heart from disease, Ohlson explains. Lentils are a traditional New Year’s food, especially in Italian, German, and Scottish cultures. Enjoy them year-round: Use them to add protein to soups and salads, Jacobi says.
5. Cocoa: In addition to iron and magnesium, a cup of this beverage can provide you with twice the amount of antioxidants found in red wine and triple that of tea, according to a study published in the Journal of Agriculture and Food Chemistry. If you prefer these benefits in the form of a bar, try eating one to two ounces of dark chocolate containing at least 70 percent cocoa solids daily. Several long-term studies have found that this type of dark chocolate may help lower LDL (bad cholesterol) and increase HDL (good cholesterol). Enjoy it year-round: For a rich, creamy chocolate drink you can sip hot or cold, Jacobi recommends heating one cup of vanilla soymilk, one tablespoon of water, and two tablespoons of sugar. Just before it boils, whisk in two ounces of dark chocolate (chopped) and two tablespoons of Dutch-processed cocoa powder.
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Blueberry Sauce Recipe
Blueberry Sauce Recipe
1/4 cup water
1 cup unsweetened orange juice
3/4 cup sugar (can use less sugar)
1/4 cup cold water
3 tablespoons cornstarch
1/2 teaspoon almond extract
1/8 teaspoon cinnamon
In a saucepan over medium heat, combine the berries, 1/4 cup water, orange juice and sugar; bring to a boil stirring gently.
In a small cup or bowl mix the cornstarch with 1/4 cup cold water until combined; add to the simmering mixture; gently stir (careful not to mash the blueberries).
Simmer on low heat until thick enough to coat the back of a metal spoon (about 3-4 minutes).
Remove from heat and stir in the almond extract and cinnamon.
Thin the sauce with a bit of water if it is too thick for your liking.
Acai Yogurt Smoothie
Acai Yogurt Smoothie
Ingredients
1 x 100 gram pack pure frozen Acai Pulp or puree
1/2 cup yogurt (your choice of fruity or plain)
1/2 cup frozen blueberries
1/2 frozen Banana
1 splash of water or apple juice
Cooking Instructions
Put the half cup of yogurt into the blender with a splash of water to make sure the blades are covered. Add the rest of the ingredients and blend until consistent.
Beans and Lentils
Beans and Lentils
There are good reasons that beans occupy two places on the U.S. Department of Agriculture's Food Guide Pyramid: the first is with high-protein foods such as meat, eggs, poultry and fish, and the second is with vitamin-rich vegetables. The beneficial phytochemicals found in beans offer other preventive health attributes not reflected in the USDA’s Pyramid. The multi-faceted nutrition and prevention powers of beans—a category that encompasses common beans (e.g., kidney, black, navy, pinto), chickpeas (garbanzo beans), soybeans, dried peas, and lentils—make them an anti-aging dietary necessity.
Beans are low in fat (except for soybeans), calories, and sodium, but high in complex carbohydrates and dietary fiber, and they offer modest amounts of essential fatty acids—mostly omega-6s (only soybeans have significant amounts of omega-3 fatty acids). They are also an excellent source of protein, needing only to be combined with grains such as barley or oats to provide all the amino acids necessary to make a complete protein for vegetarians who do not have other sources of protein for their meals.
Beans are extremely beneficial in an anti-diabetes diet because they rank low on the glycemic scale, which means that they do not cause the inflammatory, hunger-inducing spike in blood sugar levels associated with refined grains and baked goods. Beans offer ample fiber (one cup of cooked beans can provide as much as 15 grams of dietary fiber, more than half the recommended “daily value” of 25 grams and are released into the bloodstream slowly, providing energy and satiation for a sustained period. However, I recommend no more than 1/4 to 1/2 cup cooked beans per meal.
Dried beans and lentils are a staple of many cuisines worldwide. For thousands of years, beans and lentils have been and continue to be one of the most nutritious foods available. In addition, beans and lentils are extremely versatile. They can be combined with fragrant herbs and vegetables and made into delicious soups. They can be used in salads, or puréed and served as a dip or spread. Chickpeas and lentils can also be ground into a high protein, low glycemic flour.
Healthy Benefits of Bean
Beans are heart-healthy for a number of reasons in addition to their fiber content:
They are a good source of potassium, which may help reduce your risk of high blood pressure and stroke. More than 80 percent of American adults do not consume the daily value for potassium (3,500 mg), and just 1/2 cup of cooked dry beans contains as much as 480 mg, with no more than 5 mg of sodium.
Dry beans are a good source of folic acid, which protects against heart disease by breaking down an amino acid called homocysteine. (One cup of cooked dry beans providing about 264 mcg of folate, or more than half the recommended daily intake of 400 mcg.) High levels of homocysteine in the blood, or inadequate amounts of dietary folate, can triple the risk of heart attack and stroke. Folate is also key in preventing birth defects, and may help reduce the risk of several types of cancer because it plays an important role in healthy cell division and is crucial to the repair of damaged cells.
In a large study of almost 10,000 men and women, those who ate beans four or more times a week cut their risk of coronary heart disease by about 20 percent, compared with those who ate beans less than once a week. It appears that this health benefit was independent of other health habits, since adjustments to account for other important cardiovascular disease risk factors produced minimal change in the risk estimates.
Other studies show that within two to three weeks, diets high in either canned or dry beans (3 to 4 ounces per day) reduce blood cholesterol levels by 10 percent or more: an effect that can result in a 20 percent decrease in the risk of coronary heart disease.
Beans and lentils have the same potent anti-inflammatory antioxidants—flavonoids and flavonals—found in tea, fruits, grapes, red wine and cocoa beans. In particular, the reddish flavonal pigments in bean and lentil seed coats exert antioxidant activity 50 times greater than vitamin E, protect against oxidative damage to cell membrane lipids, promote healthy collagen and cartilage, and restore the antioxidant powers of vitamins C and E after they’ve battled free radicals.
Beans are among the richest food sources of saponins, chemicals that help prevent undesirable genetic mutations.
Preparing Beans
Generally speaking, the larger the bean, the longer they need to soak: and the longer you soak beans, the faster they cook. Dried chickpeas, beans and whole dried peas need about eight hours of soaking.
If you forget to soak them the night before, just do it before you leave in the morning and they’ll be ready to cook when you get home. Or, add three times the amount of water as beans, bring them to a boil for a few minutes, remove from the heat, and let sit for an hour. Throw out the soaking water, and cook as normal. You can also use a pressure cooker, which will reduce the cooking time by more than half, and reduce nutrient loss. (Of course, you can just drain and rinse canned beans, and add them directly to salads, soups or curries.) You can also prepare large batches to freeze in meal-sized portions, as cooked beans freeze well.
Well-soaked beans take 45 minutes to an hour to cook, depending on the variety. Cook beans until soft, and then rinse them thoroughly, because the residual starch on the surface feeds the harmless bacteria in your gut, which then release gas. Some of the gas-producing starch stays in the soaking water so don’t cook with it.
You can prevent gas by adding beans to your diet gradually, eating just a bite or two per day to start until your body adjusts period. Drinking ample fluids also helps. You can also try an enzyme supplement such as Beano, sold in most supermarkets, which will digest the gas-producing sugars. Just put a few drops on the first bite of food.
Preparing Lentils
Like other legumes, lentils are low in fat and high in protein and fiber, but they have the added advantage of cooking quickly. Lentils do not need pre-soaking. Simply remove any debris, then rinse and boil them. Red lentils take only twenty minutes, green lentils take 30 to 45 minutes, and brown lentils cook in 45 to 60 minutes. Do not add salt to cooking lentils, as this may toughen them. Like beans, lentils will keep almost indefinitely in a cool, dry place. Their colors may fade slightly after long storage, but their flavor and nutrition won’t. Lentils are the perfect way to add protein, fiber and all the antioxidant benefits of this food group to any meal. And they taste wonderful, adapting themselves to a wide range of aromatic spices and herbs—particularly turmeric and ginger.
More Super Foods: Eat Healthy
10 great health foods: Best bets for eating well
Source: MayoClinic.com
Introduction
Here are your best bets for eating well. These 10 health foods are some of the healthiest because they meet at least three of the following criteria:
Are a good or excellent source of fiber, vitamins, minerals and other nutrients
Are high in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene
May help reduce the risk of heart disease and other health conditions
Are low in calorie density, meaning you get a larger portion size with a fewer number of calories
Apples
Why eat apples?
Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of the vitamin C -an antioxidant that protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron and folate.
Almonds
Why eat almonds?
These tear-shaped nuts are packed with nutrients - fiber, riboflavin, magnesium, iron and calcium. In fact, almonds have more calcium than any other nut - 70 milligrams (mg) in 23 almonds. And one serving of almonds provides half of your body's Recommended Dietary Allowance (RDA) of vitamin E.
Like all nuts, almonds provide one of the best plant sources of protein. And they're good for your heart. Most of the fat in almonds is monounsaturated fat - a healthier type of fat that may help lower blood cholesterol levels.
Blueberries
Why eat blueberries?
Blueberries are a rich source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries may also improve short-term memory and promote healthy aging.
Blueberries are also a low-calorie source of fiber and vitamin C - 1 cup of fresh blueberries has 83 calories, 3.5 grams of fiber and 14 mg of vitamin C.
Broccoli
Why eat broccoli?
Besides being a good source of calcium, potassium, folate and fiber, broccoli contains phytonutrients - a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C - antioxidants that protect your body's cells from damage.
Red beans
Why eat red beans?
Red beans - including small red beans and dark red kidney beans - are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They're also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases such as cardiovascular disease and cancer.
Salmon
Why eat salmon?
Salmon is an excellent source of omega-3 fatty acids - a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke.
In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.
Spinach
Why eat spinach?
Spinach is high in vitamins A and C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.
Sweet potatoes
Why eat sweet potatoes?
The deep orange-yellow color of sweet potatoes tells you that they're high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they're fat-free and relatively low in calories - one small sweet potato has just 54 calories.
Vegetable juice
Why drink vegetable juice?
Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices, which include tomatoes, are good sources of lycopene, an antioxidant which may reduce the risk of heart attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select the low-sodium varieties.
Wheat germ
Why eat wheat germ?
At the center of a grain of wheat is the wheat germ - the part of the seed that's responsible for the development and growth of the new plant sprout. Though only a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein, fiber and some fat.
Eating Healthy: Cold Cantaloupe Soup
Cold Cantaloupe Soup
2 medium ripe cantaloupes, seeded, peeled, chopped
2 cans (11 ounces each) condensed tomato bisque soup
1/2 cup plain yogurt
1/3 cup fresh orange juice
Dash champagne
1 tbsp. chopped fresh basil
1 tbsp. grated orange rind
1 tsp. grated peeled fresh ginger root
In covered blender container or food processor, blend all ingredients, half at a time, until smooth. Strain to remove excess pulp. Cover; refrigerator 3 to 4 hours. Serve in chilled bowls.
Makes 8 cups or 10 servings
Eating Healthy: Fat-Free Mexican Layer Dip
Fat-Free Mexican Layer Dip
8 ounces nonfat sour cream
8 ounces nonfat cream cheese
1 package taco seasoning
1 jar peccante sauce
2 chopped tomatoes
1 chopped bell pepper
1 bunch chopped green onions
12 ounces shredded nonfat cheddar cheese
1/2 cup sliced jalapeno
Combine sour cream, cream cheese and taco seasoning in bowl, mix well. Spread on large platter.
Spread peccante sauce on top. Sprinkle tomatoes evenly, bell pepper and green onions. Top with cheddar cheese and sliced jalapeno.
Serve with low fat crackers or restaurant-style chips.
Olive Oil-Poached Salmon with Fresh Horseradish Recipe
Olive Oil-Poached Salmon with Fresh Horseradish
Ingredients:
1/2 pound fresh horseradish, peeled and finely grated
2 1/4 cups boiling water
2 medium leeks, white parts only, julienned
1 medium carrot, julienned
1 medium fennel bulb—halved, cored and julienned
1 1/2 cups plus 2 tablespoons extra-virgin olive oil
2 tablespoons Dijon mustard
Salt and freshly ground pepper
Four 6-ounce skinless salmon fillets
Fleur de sel or sea salt, for sprinkling
Preparation:
Set a medium strainer lined with a coffee filter over a small saucepan. Put the grated horseradish in the filter and gradually pour the boiling water over it.
In a large saucepan of boiling water, blanch the leeks, carrot and fennel for 1 minute. Drain in a colander and transfer the vegetables to a bowl.
In a large skillet, heat the 2 tablespoons of olive oil. Add the leeks, carrot and fennel and cook over moderate heat, tossing, until hot. Stir in the mustard and season with salt and pepper. Remove from the heat.
In a medium saucepan, bring the remaining 1 1/2 cups of olive oil to a simmer over moderate heat. Season the salmon fillets with salt and pepper and add to the oil. Gently simmer the fillets over low heat for 4 minutes. Turn and simmer until just cooked, about 3 minutes longer.
Meanwhile, gently reheat the horseradish broth and season with salt. Rewarm the vegetables. Pour the broth into 4 shallow bowls. Spoon the vegetables into the bowls and top with the fillets.
Sprinkle with fleur de sel and pepper and serve.
Source: FoodandWine.com
