By Margo Belton - November 16, 2019
Quick and Healthy Series
Seafood 4 U Now Salmon Fillets
For anytime grilling
1/2 cup extra virgin olive oil
1/2 cup soy sauce
3 to 4 garlic cloves minced or 1 teaspoon garlic powder =3 cloves
Pepper and salt optional
Four 6 to 8 ounce each fillet of salmon
In a large bowl combine soy sauce, olive oil garlic and optional spices (salt/pepper)
Then roll our fillets in this mix and cover the fillets in the fridge @2 hours.
Heat your grill in the oven to 375 degrees F. If this is an open grill heat it to 450 degrees F.
Cook the fillets on a lightly oiled baking sheet lined with tin foil and watch the fillets. 5 to 10
Minutes and you should see the flesh of the fillets go from pink to white. The white cooked flesh flakes easily when poked with a fork. Enjoy!
By Margaret Belton - September 9, 2019
By Margo Belton - June 24, 2019
Modern Problems Series
By Margo Belton
The average person is trying to control their digestion, but
If you want to age quicker and unknowingly stay in an inflamed state (which possibly promotes Alzheimer’s) just do battle with Inflammatory Bowel Disease. Commonly known as IBS, this chronic problem is becoming increasingly common.
The average person is trying to control their digestion. This is why you hear of Gluten Free, No Meat Mondays, and other seemingly fashionable food practices.
Upon close examination, IBS is a cluster of ineffective metabolic problems that have nothing to do with fast foods. In fact the easier it is to digest food the less stress on the system. They do not call it fast food for nothing.
IBS Symptoms show up early
For years Western public health officials targeted obesity as the problem and lack of exercise as the solution. As a result, people assumed that obesity is the cause of any problem relating to the big 3 in America:
fat in your arteries
bellies growing on bodies
People also assume that if you have problems digesting your food, that you are eating the heart-clogging, fat storing, cholesterol-boosting food. There is probably an image of a 300 lb person to accompany that assumption. Common conclusion: Anybody with belly fat, clogged arteries, and high cholesterol just needs to bun it all off.
What if you just can not process food effectively?
When you cannot process food effectively, and as a result, this malfunction indigestion (part of metabolism) is beginning to affect your life. You look like a ballerina, but you have a belly. The doctor wants to lower your serum cholesterol with statins.
It could be worse.
Are very slight, almost imperceptible strokes are occurring? ( You recover overnight, so you are not even aware of it. Yet you feel whacked.)
You are not even Old yet. Yet your food is not turning into nourishment. It is causing pain instead. You cannot do a crunch without putting pressure on your stomach. You catch cramps near your small intestine that is struggling to do its job. Instead, your tummy area is Irritable.
Losing fat cells or losing weight will not fix IBS. IBS is internal and has Nothing to do with your metabolism- some say it has to do with stress and how you handle it.
. As usual, the truth is not completely available. In the meantime, doctors make $$$ addressing the symptoms, because IBS plays hide and seek.
Thus much we know. IBS is a chronic metabolic state that can be described as IBS D/ C /M /U
(U stands for unclassified)
easy to understand details on each type here https://www.ibsdtakesguts.com/what-is-ibs-d
WebMD says there are three forms CLICK HERE https://www.webmd.com/ibs/types-ibs
In any case, the medical community is hampered by this: If your IBS symptoms do not respond to
the addition of fiber, probiotics, prebiotics, all of which are considered over the counter remedies, then the Doctor often prescribes a medication that forces the GI system to use water to store/distribute nutrients before disposal. The other medical approach is to reduce the stress on the GI system. Acupuncture, Cognitive Behavior Therapy (CBT) and Hypnosis are the main complementary medical approaches to managing IBS.
What about herbal? Because IBS can shift sometimes. So herbal medications are taken without monitoring by a naturopathic professional with this credential (Diploma in Herbology and acupuncture from the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). All herbal medications taken OTC without consulting with your Specialist is a shot in the dark. How do you know how much peppermint of chamomile to take? What if you are allergic to chamomile or peppermint made your symptoms worse?
To be safe. A balanced food intake nothing too exotic is the best approach. Write down what foods work well with your system and what does not. Then if you are working with associated professionals that are willing to take the long view (3 -4 months to see what works is not uncommon) You may ease yourself out of IBS.
The average person who thinks a prescription will fix it is taking the wrong approach. You need a team that advocates complementary integrative approaches and you might find that using 3 therapeutic methods in a well thought out schedule for several months may be how you control IBS
(Example: 1 Cognitive Behavior Therapy/ 2 a cleaner balanced diet / 3 probiotics / 4 physical therapist )
This is the 21st century. Doctors of osteopathic medicine (DO) and MDs are not enemies, dieticians and MDs, even certified herbalists, and some gastrointestinal specialists have excellent Team approach relationships with IBS sufferers) Physical therapists can teach your core to help take the pressure off your internal structure. Try forming your own IBS team by having professional A contact and consult with person B and have both sign off on your stress release so insurance can pay that bill. https://www.webmd.com/ibs/ibs-medical-team#2 In the meantime: Avoiding the extra vitamins (no evidence that extra vitamins works, could be too much work for the system) and eating better is key. Try these three steps that DO NOT REQUIRE Doctors permission:
(1) Start by increasing your fish intake – Have a meatless Monday as a start for the 1st month. If you do not know what fish to eat call Ken at 720-331-4525. His team of chefs can assist you as well.
(2)Get your Doctor to refer you to a Dietician and have the RD give you a one-month meal plan that cuts down on foods known to aggravate IBS.
(3) Put a Drink water app on your phone. You do not have to be a slave to the app: Instead @ every 1.5 hours, as little as 7 ounces of water will change your life in 3-4 days. You just set the parameters during waking hours based on your activity level and weight. A good app will help your GI system use water to keep the GI system hydrated enough to do its job- distribution and energy support.
The amazing July special for blog readers purchases 4 pounds for seafood you get one pound on us. Happy summer. Some restrictions apply.
Call or text to place your order 720-331-4525
Try this IBS friendly recipe
Tuna Fish Salad With Fennel and Orange Salsa Recipe
Fennel root, also known as anise, is a great stand-in for onion texture-wise. Like onions, it has an earthy root flavor—but with a licorice flavor all its own. Roasting mellows that flavor and also sweetens the taste. This delicious orange-fennel salsa serves as the dressing for seared tuna served on a bed of baby spinach.
2 teaspoons garlic-infused olive oil
1 teaspoon smoked paprika
1 teaspoon ground coriander
¼ teaspoon salt
1/8 teaspoon freshly ground black pepper
1 ¼ pounds fresh tuna steak
1 teaspoon canola oil
6 cups packed fresh baby spinach
8-ounce fennel bulb (1 bulb)
2 tablespoons plus 2 teaspoons garlic-infused olive oil, divided
2 medium orange
5 Kalamata olives pitted and finely chopped
2 tablespoons chopped fresh parsley
½ teaspoon dried oregano leaf
2 tablespoons cider vinegar
¼ cup thinly sliced scallion greens
1/16 teaspoon salt
1/16 teaspoon freshly ground black pepper
Preheat oven to 425F. Spray a baking pan with baking spray or lightly coat with oil.
In a small bowl combine 2 teaspoons garlic-infused oil, smoked paprika, coriander, salt, and pepper. Brush tuna steaks on both sides with a spice mixture and set aside.
Cut stalks off fennel bulb and discard. Cut the bulb in half through the root end. Cut out V-shaped "core" from each half at the root end and discard. Slice fennel halves into ¼ inch thick planks and place on the baking sheet in a single layer. Drizzle with 2 teaspoons of garlic infused oil. Roast until the fennel turns medium golden brown with some dark brown spots, 11 to 13 minutes. Turn the pieces over and roast until browned on the other side, 5 to 6 minutes. Remove from the oven and cool.
While the fennel is roasting, thoroughly wash one orange and zest it into a medium serving bowl. Squeeze the fruit to make ¼ cup orange juice. Peel and chop the fruit of another orange.
To the orange zest, add the juice, chopped orange sections, olives, parsley, oregano, cider vinegar, scallions, remaining 2 tablespoons of garlic-infused oil, salt, and pepper. Coarsely chop the cooled, roasted fennel and stir it into the orange salsa. Stir occasionally as the flavors blend.
Preheat a heavy skillet over medium heat; drizzle with canola oil. Add the tuna steaks to the pan and cook until browned on the bottom, 3 to 5 minutes. Turn and cook for 3 to 4 minutes on the other side.
Remove the tuna from the heat when it is still slightly pink in the center; it will continue to cook as it rests. This cooking time is for 1-inch thick tuna steaks; if cooking thinner steaks, reduce the time. After 2 to 3 minutes rest, slice the tuna into strips.
For each serving, plate 1 ½ cup baby spinach, add ½ cup Roasted Fennel Orange Salsa, then top with ¼ of the seared tuna strips.
Instead of roasting the fennel, use it raw. Trim the bulb and slice it into paper-thin slices.
Skip slicing the tuna into strips; cut the tuna steaks into 4 portions before searing, and place the whole piece on top of the salsa.
One pound of cooked chicken or pork tenderloin can be used in place of tuna.
By Margo Belton - May 17, 2019
Keto. Short for Ketogenic. A scientific term that indicates how the body uses food. Most of the time the human body runs on sugar. That is why the hospital tv shows always have an emergency sequence; rushing a patient to the ER with a glucose drip.
When you go keto you might as well be on a protein drip. The keto diet is a permanent shift to ketone metabolism, by supplying the body with end products that just happen to fit into a survival metabolism sequence called ketosis. In ketosis, your body extracts more energy from broken down foods component parts from the big three: proteins fats and carbs. The broken down components of your already digested food need the energy to be broken up even further- hence you lose weight if you can stick to a diet that barely supplies sugar in any form.
A keto diet is no more than 20% carbohydrates consistently. To achieve that guides have been produced: pictures on your cell, recipes, etc. More impressively, support for keto has benefited from the digital age of Amazon – it can all be delivered. www.seafood4unow.com can be typed into your cell, and voila!
Unlike Atkins, which Keto is often compared to, there is no eat fats only or predominately fats phase There is no go ahead and eat bacon and Cheetos ( to get your fat levels up phase.)1
Keto features more variety. One of those choices is fish. Fatty fish like salmon herring and sardines also have protein. Cooking them is easier and faster than cooking meat. Also fish are gluten-free- (gluten is a plant-based protein that suddenly people are sensitive to??…) So when fish are added to a keto lifestyle variety in fats and proteins makes it easier to keep 20%. The whole idea of maintaining 20% is to keep the body in a chemical state where the metabolism can take a lot of energy to break down the fat and proteins into reusable calories. One gram of good fat @ 9 calories and One gram of protein @ 4 calories requires even more energy to reassemble into something your body needs.
Metabolism: or the biology you skipped/forgot about in junior high the video that would make it easier to remember/learn https://pharmaxchange.info/2013/10/mobilization-and-cellular-uptake-of-stored-fats-triacylglycerols-with-animation/
Early Atkins adherents had to fight off hunger pangs because the body often has to reach a starvation state in order to enable ketosis metabolism. You could also reach a ketosis state trough extreme exercise- risking muscle loss. Currently, when eating keto you do not suffer because you are not necessarily starving, Anyone can easily test your urine for ketones now at home. Np Atkins clinics or doctor visits, No special protein bars or milkshakes. Eating flavorful foods like salmon croquettes at breakfast, or herrings in a sauce for brunch is fun, Do you want asiago crusted salmon for dinner?
Call (720) 331-4525 . for the chef / the delivery or both!
Memorial Day Recipe
Linguine with Shrimp,
Asparagus and Cherry Tomatoes
1 pound linguine
2 tablespoons extra-virgin olive oil
Two 12-ounce bags cherry tomatoes stemmed and halved
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon dried crushed red pepper
3 large cloves garlic, flattened and chopped
1/2 cup dry white wine
1 pound asparagus, trimmed, stalks cut on a diagonal into 1 to 1 1/2-inch piece
1 pound large shrimp, peeled and deveined (try our Royal Red Shrimp)
1/2 cup chopped fresh basil
1/2 cup chopped fresh mint
1 tablespoon chopped fresh oregano
1. Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, 8 to 10 minutes. Drain and place in a large bowl.
2. Heat the oil in a large deep skillet over medium-high heat. Add the tomatoes, 1/4 teaspoon of salt and 1/4 teaspoon of black pepper. Cook, stirring occasionally until softened, about 2 minutes. Add the crushed red pepper flakes and garlic. Cook for 30 seconds until aromatic. Add the wine and asparagus. Bring to a boil and simmer for 5 minutes.
3. Summer season you may prefer to grill shrimp marinade in olive oil salt & pepper grill 5 to 8 minutes. Remove from grill mix with pan ingredients toss to combine. Serve immediately.
Sprinkle the shrimp with the remaining 1/4 teaspoon of salt and 1/4 teaspoon black pepper. Add the shrimp to the pan and continue to simmer until the shrimp is cooked through 5 to 7 minutes. Stir in the basil, mint, and oregano.
4. Pour the sauce over the pasta and toss to combine. Serve immediately.
Blog readers special (phone orders only call 720-331-4525)
Royal Red Shrimp wild caught & deveined 5-pound box $89.75
Wild Caught Alaskan King Salmon Fillets 5-pound box $95.45
Yellow Fin (Ahi) Tuna steaks AAA Sushi grade 5-pound box $74.75
Most people who eat fish only eat it because someone else cooked it. That includes a lot of restaurant ordering. Unless you frequent a reliable restaurant with interesting fish variations, you can quickly run out of fish meals. If you are not a chef, how do you keep fish interesting? Especially Salmon? Or any sustainable white fish that is nutritious?
You want interesting fish meals Lets travel on our plates. How? You do not have to book a flight. Your fish can be your passport to the Maghreb (1) the Levant (2) and the Occident.
In other words, let’s sample the simpler cuisine of the ancient Roman World- the Mediterranean and the modern countries that border it. Simpler cuisine because these countries have hot climates and fish needs to be consumed soon after it is caught. Healthier because the Mediterranean diet is what your dietitian, your cardiologist even your personal trainer keeps talking about. Let’s look at the cooking styles of the Mediterranean diet but not in the Italian mode. Therefore no spaghetti (this “travel approach “is gluten free) and it may not even use olive oil- whoa!
1st stop: The Maghreb
Algeria, Libya, Tunisia, and Morocco -- But not Egypt or Israel
From the Halls of Montezuma to the Shores of Tripoli is how the song goes. The Maghreb does not start in South America but it does end in Tripoli Libya. The region (2) including Carthage was under Roman rule or Roman-Byzantine rule from 149 to 698. Instead of spaghetti accompanying the baked or grilled fish, there was couscous (wheat origin)
or rice pilaf. For flavor: argan oil or peanut oil. Very heart healthy.
The “African” version of the Mediterranean diet is approximately 40 consistent foods locally
grown and locally caught. This includes sardines (the other fish with high omega oil content)
Algeria was exposed to the French culinary tradition on the other end of the Maghreb. A French colony between 1830 and 1962 the food is more Southern France like Marseilles. Spicy. Spices for fish braising and grilling include non-typical items: cumin, caraway, marjoram, coriander Fennel. The most complex is the @12 spice mix Ras el hanout (Oxford Companion to Food pg 671) Techniques for healthy French cooking in the Algerian style includes two foods you have eaten if you tend to go out. You can always call upon the chefs at Seafood4unow to wow your friends. 720 331 4525. Consider the following :
Bouillabaisse the seafood dish (Gumbo is a cousin). It is a fish stew containing at least three varieties of very fresh local fish Also includes shellfish and other seafood such as sea urchins (fr: oursins), mussels (fr: moules); velvet crabs (fr: étrilles); spider crab (fr: araignées de mer), plus potatoes and vegetables.
In the traditional version, the fish is served on a platter separate from the broth. The broth is served with rouille, a mayonnaise made with egg yolk, olive oil, red bell pepper, saffron, and garlic, spread on pieces of toasted bread, or croûtes.
In Marseille, bouillabaisse is rarely made for fewer than ten people; the more people who share the meal, and the more different fish that are included, the better the bouillabaisse.
Aïoli, a sauce made from raw garlic, lemon juice, eggs, and olive oil, served with boiled fish, hard-boiled eggs and cooked vegetables.
So very healthy, non fried fish. The boiling technique is a time saver and yes you can do it using the seminal text French Provincial Cooking ISBN 0-14-118153-2 or call Ken at 720.331.4525
What about the other North African Mediterranean countries of the Maghreb Libya, Tunisia, and Morocco? Or even Mauretania? Who lives there and cooks like this?
It is the Berbers who are so indigenous to the region that they cannot tell you how Long they have been there. 60% of the population of the Maghreb is Berber. Bored with classic Italian Mediterranean? Get with the Amazing (the preferred name for Berbers).
Fun because Amazigh is pan-North African. Amazigh can be Moroccan or Algerian or Tunisian or Libyan
The national identity even though genetically shared, is expressed differently in each country with the same spices in different combinations. This keeps it fresh! Look at the chart below:
The least familiar is Algerian cuisine. It has not invaded the US like Ethiopian or even Senegalese.
*Since the Ottoman Empire expanded into the Maghreb(post fall of Byzantine Rome) there are also Turkish influences.
Picture and recipe https://arabic-food.blogspot.com/2012/10/chermoula-fish-tagine-recipe.html
Let’s try to clear up the simple dishes with complex spices with some simple rules
You may not “boil” fish. It is actually steamed
You may or may not prepare a tagine (dish ) or use a tagine (clay pot)
In fact, if you do use a tagine and steam the fish in it that is perfect for the
Moroccan and Algerian fish.
But the Tunisian fish will be a quiche cooked in a pan Even though the Tunisians call their fish quiche a tagine, Confused? Let the crew at seafood4unow.com figure it out. They also know how to adjust the spicy heat of these fish for American palates. seafood4unow.com have clay pots (tagines) and the spices.
Most importantly at seafood4unow.com Ken at 720.331.4525 can get you started
In the wonderful world of North African Mediterranean which is the hottest food
trend using heart-healthy spices, oils, and fish in new exciting ways that will
entertain and delight you!
Blog readers special wild-caught Alaskan King Salmon fillets 5-pound box $94.00
Royal Red Shrimp wild caught 5-pound box $84.00 Phone order, please
To order call 720-331-4525
3/4 cup olive oil
1/4 cup balsamic vinegar
4 cloves of garlic,
Four 6 oz salmon fillets
1 tbsp fresh chopped cilantro
1 tbsp fresh chopped basil
1 & 1/2 teaspoons garlic salt
1. Mix together the olive oil and balsamic vinegar in a small bowl. Arrange the salmon fillets in a shallow baking dish. Rub garlic on to salmon fillets, then pour vinegar and oil over them, turning wants to coat. Seasoned with cilantro basil and garlic salt. Set aside and marinate for 15 minutes.
2. Preheat broiler
3. Place the salmon about 6 in from the heat source, and broil for 15 minutes, turning once, or until Brown on both sides and easily Flakes with a fork. Brush occasionally with the sauce from the pan.