The Empire Update: Week of 10/12
Easy honey sesame salmon in foil
With the kids back to school, coming up with quick and easy weeknight meals can be tough. This delicious salmon recipe is ready in under 20 minutes and is baked in foil to make for easy clean-up. The salmon is healthy but the honey garlic sauce makes it's delicious!
1/3 cup honey
3 tablespoons soy sauce
2 tablespoons butter
2 tablespoons fresh lemon juice
1 tablespoon minced garlic
1 tablespoon rice wine vinegar
2 teaspoons Sriracha
2 teaspoons sesame oil
1 teaspoon minced ginger
1 tablespoon sesame seeds
2-3 pound salmon
Salt, to season
1. Preheat oven to 375 degrees and line a baking sheet with enough foil to fold over and create a packet
2. In a small saucepan, combine honey, soy sauce and butter over low-medium heat and whisk until the honey has melted and mixture is well combined.
3. Take off the heat and add in lemon juice, garlic, vinegar, Sriracha, sesame oil, ginger and sesame seeds. Set aside 1/4 cup of sauce for later.
4. Place salmon onto prepared baking tray and season with salt. Pour honey sesame sauce over salmon. Fold the sides of the foil over the salmon to cover and completely seal the packet closed.
5. Bake until cooked through (12-15 minutes, depending on thickness). Open foil and broil for 3-5 minutes under medium heat to carmelize the top. Pour extra sauce over the top and enjoy!
Top 5 Immunity Boosting Foods
With cold & flu season around the corner, try incorporating these foods into your diet to help keep your immune system strong all winter long!
1. Citrus fruits: You probably already know this one, but the Vitamin C found in citrus fruits like grapefruit, oranges, lemons and clementines is a powerful antioxidant and increases the amount of white blood cells we have, which strengthens our immune system. A little known fact is that the more Vitamin C we consume, the less we absorb, so no need to take a crazy amount of supplements to beat a cold. The recommended daily amount for most people is 75-90 mg/day and can be achieved by regularly eating citrus is your diet.
2. Broccoli: You probably can already guess that broccoli is super healthy for you: it contains antioxidants A,C & E as well as the super antioxidant/detoxifier Sulforaphane (it's a mouthful!). But did you know the healthiest way to eat it? Technically, raw broccoli is able to retain the most of it's nutrients, but steaming it is second best.
3. Garlic: Garlic is healthy for your heart & helps fights infections. Most people have a lot or hate relationship with it, but a little goes a long way!
4. Almonds: Almond are another great source of Vitamin E, which is a vitamin that needs fat to be absorbed. Since almonds also just happen to be a great source of (healthy) fat, it's the perfect immune-friendly snack!
5. Turmeric: Ever wondered what gives curry sauce its bright yellow color? It's probably turmeric-a bright yellow spice used commonly in Indian cuisine. It's an excellent anti-inflammatory and tastes great sprinkled over eggs or roasted veggies.
Stretch of the Week: Chin Tucks
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Dr. Tony Tanzi: Physical Therapist, Triathlete, Runner, Performance Coach