Good nutrition fights vascular disease
Monday, March 4, 2019
March is National Nutrition Month, a time to appreciate the importance of making informed food choices and having sound habits for eating and physical activity.
“Good food choices and good nutrition are especially important for people with vascular disease, and for controlling the risk factors for vascular disease,” says Dr. Gregory C. Thom, a vascular surgeon who is one of The Vascular Specialists at Aurora BayCare.
Salmon, for example, is rich in omega-3 fatty acids, which inhibit the development of plaque in arteries and reduce blood clots. It also may increase good cholesterol and lower blood pressure.
“This recipe has a lot of healthful ingredients that benefit those with vascular disease,” Thom says.
Slow Cooker Salmon with Dill Sour Cream Sauce
Makes 4 servings
2 medium-sized lemons, sliced
3 teaspoons fresh onion, diced
Liquids and oils
4 teaspoons extra-virgin olive oil
2 teaspoons fat-free milk
1/3 cup of fat-free sour cream
4 4-ounce salmon fillets
Spices and seasonings
1 teaspoon of salt-free steak seasoning blend
½ teaspoon dried thyme
1 teaspoon dried dill weed
¼ teaspoon salt
Pepper to taste
Coat a 3½- to 4-quart slow cooker with cooking spray. Place lemon slices from one lemon in bottom of slow cooker. Place fillets on top of lemon slices.
Drizzle with 1 teaspoon of olive oil and sprinkle with steak seasoning blend and thyme. Cover and cook on high for 1 hour and 15 minutes, or on low for 2½ hours, or until salmon easily flakes with a fork.
In a small bowl, whisk together sour cream, onion, milk, 1 tablespoon olive oil, dill weed, salt and pepper. Cover and refrigerate until time of serving.
Gently remove salmon from slow cooker, discarding lemon slices and any pan drippings. Serve with sour cream mixture and slices from the second lemon.
Note: The photo shows a variation on this recipe, sprinkling it with spinach.