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Tonight's meal is baked salmon with steamed broccoli and sautéed red cabbage.

Tonight’s meal is baked salmon with steamed broccoli and sautéed red cabbage on a bed of rice.

I really try my best to eat healthy meals. One of my personal rules is to include at least two types of vegetables with each dinner (in my opinion, corn and potatoes do not count–both of which are extremely popular in the Midwest). I am also interested in reading articles about the health benefits of different types of food. I recently read a post by The Londoner, called The Anti Diet which really makes one think about the food that you put into your body and the effect that it has on your physical state. It was a pretty interesting read (I retweeted this if you want to check it out).

I thought that I would break down my meal just for fun. This evening’s meal consisted of:

  • Salmon – This fish is an acclaimed super food primarily due to the omega-3 fatty acids, which can lower blood pressure and lower triglycerides (a type of fat found in your blood used for energy; high triglycerides can increase your risk for heart disease). Salmon is also a good source of protein, Vitamin D and selenium. The benefits include speeding up metabolism, maintaining a healthy nervous system, improving your mood, and slowing down the aging process. An added bonus includes shiny hair from the selenium. I prepared the salmon by sprinkling salt, pepper and dill and baking it in the oven at 375 °F for 15 minutes.
  • Red Cabbage – Generally speaking, the more vibrant the vegetable is in colour, the more health benefits it seems to have. This is true for the red cabbage, which is more purple in colour. This cruciferous vegetable contains anthocyanins, a group of healthy compounds that is believed to provide cancer protection. Other health benefits include promoting brain function and a healthy heart. I happened to have a head of cabbage that was sitting in the fridge for a couple of weeks and decided that it was time to use it. I minced garlic, shredded the one lonely carrot in my fridge and chopped up a couple stalks of celery. I then sautéed these ingredients for a few minutes, added cabbage and stirred for a few minutes. I added ¼ cup of apple cider vinegar, stirred for a few minutes and added some mustard seed. I also added two teaspoons of sugar, but later didn’t think it was necessary. B.B. enjoyed it. 


  • Broccoli – is also a plant from the cabbage family and does much of the same things as the above foods (reduces blood pressure and cholesterol, provides cancer protection, it’s fibrous, detoxifies, promotes heart health, etc.). Basically, I just steamed some frozen broccoli. I like to buy the frozen broccoli because it essentially tastes the same as fresh broccoli and I don’t have to worry about it rotting in my fridge or losing nutrients by the day.

English: Broccoli and its cross section isolat...

My disclaimer: I am not a licensed expert and although these foods have a lot of health benefits, there are special considerations (for example, excessive intake of broccoli and Omega-3 can disrupt the effectiveness of blood thinners). Please consult a medical professional if you are taking medications.