Superfoods Recipes! Zucchini and Salmon Cakes
Anti-inflamatory Superfoods of the Month
Here at Medical Tourism Italy we always strive to combine the best Treatment plans and scientific approaches with a natural and low impact suggestion of change in Lifestyle. Italians are the healthiest people in the world, according to Bloomberg, and a good part of the reason why is the Mediterranean Diet. So let’s jump in into this month’s recipe and see why this will have a great impact for your health, and how.
What do we need?
– 2 cans (150 g each) boneless skinless pink salmon, drained, flaked;
– 3/4 cup shredded zucchini;
– 1/2 cup dry breadcrumbs;
– 2 tsp. salt-free lemon pepper seasoning;
– 1 egg, beaten;
– 3 teaspoons of Olive Oil;
– 1 clove garlic, minced, divided.
[To make the salmon cakes gluten-free, use gluten-free breadcrumbs or almond meal.]
– Combine all ingredients above in medium bowl, mix well. Shape into 8 (1/2-inch-thick) patties.
– Refrigerate the patties for 30 min.
– Cook patties, in batches, in large nonstick skillet on medium heat 8 min, or until golden brown on both sides, turning carefully after 4 min.
-Serve warm – 4 people, with 2 patties each.
Buon Appetito!
The Superfoods involved in the recipe
Salmon
Like walnuts and flaxeeds, salmon contains a healthy dose of omega-3 fatty acids , which research suggests can help reduce the risk of cardiovascular disease. One study found that women who ate omega-3-rich fish twice per week significantly lowered their chances of heart failure later in life
Trusted Source . Another study found that eating just 3 oz of salmon twice per week can increase levels of HDL (the good cholesterol), compounds important in maintaining a healthy circulatory systemTrusted Source .
But this fish may help more than just the heart. Salmon (along with a host of other superfoods) has also been credited with aiding in sun protection. Research suggests one of the omega-3s in salmon may help protect against UV-induced skin damage
Trusted Source . This doesn’t mean, however, it’s necessarily a good idea to substitute salmon for sunscreen anytime soon.And for a boost of brainpower, another omega-3 fat found in salmon— DHA— has been linked to improved cognitive function, specifically in middle-aged adults. One study found people with higher levels of DHA scored better on tests involving nonverbal reasoning and mental flexibility
Trusted Source . Looks like this fish has got the brain and heart covered— if only it could cover courage, too!
Zucchini
Contains zero fat, and is high in water and fiber. It also contains significant amounts of vitamins B6, riboflavin, folate, C, and K, and minerals, like potassium and manganese. Eating zucchini regularly reduces oxidation and inflammation within the body. This all boosts your immunity.
Zucchini is packed with beneficial nutrients including Vitamins C and A, potassium, folate, and fiber. All contribute to a healthy heart by decreasing the risk of stroke, reducing high blood pressure, and lowering cholesterol. Get maximum benefits by eating either raw or cooked zucchini and feel free to eat the skin– it’s edible. Zucchini is considered ad the most effective superfood.
Olive oil
Some studies claim that it contains compounds similar to ibuprofen which makes it a great addition to your diet to help chronic pain
Olive oil doesn’t get its reputation as a superfood for no reason — not only does the it possibly ward off cancer (thanks to its powerful antioxidants like Vitamin E), but it’s also anti-inflammatory and delicious, too. Unlike the solid, artery-clogging fats in butter, olive oil is packed with healthy monounsaturated fats that may actually lower your risk of heart disease; healthy fats can actually promote good cholesterol and help to regulate your blood sugar. But before you buy your next bottle, make sure you know what you’re getting — and that you’re purchasing the right one for your particular needs.
Extra-Virgin Olive Oil comes from the first pressing of olives, making it the highest quality olive oil, containing less than one percent acidity. Known for its perfectly balanced aroma and superior taste, this type of olive oil has a light, delicate flavor thanks to minimal processing. You don’t want to cook with this kind, though, since high heat can damage the flavor and nutrients. Instead, when you want to focus on flavor, for example in salad dressing, soups, marinades, or for dipping hunks of crusty bread.
Virgin Olive Oil comes from the second pressing of slightly riper olives. “Virgin” actually refers to the fact that the olives haven’t had much handling and manipulating, either. It has a bit higher acidity and thus costs less than extra-virgin, but is still known to have a pretty good taste. Use this oil for lightly browning or sauteing vegetables or meat.
Regular (or Pure) Olive Oil, also known as commercial olive oil, has a blander taste and lighter color than its virgin counterpart. This baby has been chemically refined to neutralize the high acid content and strong flavors. This is one of the least expensive types of oil and superfood with the lowest nutrient levels. It’s thought of as an all-purpose cooking oil and is best for deep frying or stir-frying due to its higher smoke point.
Light Olive Oil has the exact same fat and calorie content as virgin oil. It’s simply a less pure, more chemically refined mixture of lower-quality oils with some virgin oil added back in. Since it’s virtually flavorless, it works well when baking any sort of #NomNoms.
Garlic
Rich in Sulphur compounds, it’s one of the most anti-inflammatory superfoods. Also stimulate the production of T helper cells, which boots your immune system
Aphrodisiac, currency, food, medicine, vampire repellent – garlic has had many uses throughout the ages.
Garlic contains vitamins C and B6, manganese, selenium and other antioxidants (notably allicin).
More recent evidence-based research suggests garlic may be effective against high blood pressure, cardiovascular disease, cholesterol, colds and some cancers.
