A Super Powerful Dinner: Salmon with Avocado Yogurt Sauce & Lentils with Goat Cheese

Lately I've been trying to cook/consume more power foods. A power food, also known as a superfood, is nutrient dense with vitamins, minerals and other health benefits, that promote maximum physical and mental health.  

Salmon contains a large amount of the omega 3 fatty acid, DHA, decreasing the risk of brain-related issues, including Depression, hostility and cognitive decline.  

A NHANES study, conducted from 2001 to 2008, found that people who regularly consume avocados have a lower body mass index, less belly fat and more HDL ("good") cholesterol than those who don't. 

Even though I am not a huge advocate of dairy, plain Greek yogurt is a staple in my diet. It is a great work-out recovery food thanks to it's content of amino acids. It also promotes brain and energy (metabolism) function due to it's B12 content. 

The Mediterranean diet staple, olive oil is widely known for its cardiovascular benefits and studies have shown is is associated with a decreased risk of Breast Cancer, Depression, Alzheimer's Disease and oxidative stress of the liver. 

Lentils are relatively low in calories, but high in protein, fiber and other nutrients. These legumes promote digestive health, stabilize blood sugar, and are also a good source of Magnesium and Folate, promoting heart health. 

Here is a simple dinner recipe that'll maximize your mind and body, not to mention your taste buds! 

Salmon with Avocado Yogurt Sauce

What You'll Need:

  • 1 ripe avocado
  • 1/2 cup plain greek yogurt
  • a few pieces of cilantro
  • 1 lime
  • 1 clove garlic 
  • pepper, salt to taste
  • 1 large salmon fillet (enough for 2 people)
  • 1 tablespoon of olive oil

What You'll Do:

1. Place avocado, yogurt, juice from 1/2 lime, garlic & cilantro into food processor and blend for about 1 minute. Put to the side. 

2. Place salmon on foil baking sheet, skin side down. Brush with olive oil, pepper, a little salt and squeeze the other 1/2 lime.

 The fishmonger at Whole Foods might have given me more salmon than I asked for. 

The fishmonger at Whole Foods might have given me more salmon than I asked for. 

3. Heat oven 400 degrees. Cook salmon for 10-15 minutes, depending on thickness.

4. Serve topped with avocado yogurt sauce.

 

Warm Lentils with Goat Cheese

What You'll Need:

  • 1 cup lentils
  • 3 cups water
  • 1 clove garlic. minced
  • tarragon
  • pepper, salt to taste
  • 3 tablespoons olive oil
  • 2 to 3 ounces of crumbled goat cheese

What You'll Do:

1. Put lentils, 3 cups water, garlic clove into medium pot. Add a few dashes of tarragon, along with pepper and salt. Bring lentils to boil, then simmer for about 25 minutes. Lentils should still have texture, not mushy.

2. Strain excess water from lentils in colander.

3. Place lentils back in pot. Add olive oil and stir in goat cheese until it is melted into lentils. Season with pepper, salt to taste. 

4. Add some crumbles of goat cheese on top.


ENJOY!