July 23, 2019

Summer Recipes: Cedar Plank Salmon plus Cucumber Dill Salad

Filed under:Ketogenic,Recipes — Tags: , , — BethInman —

from Dr Don Colbert

If you’re looking for the best salmon you’ve ever tasted, we’ve got it right here: Keto Zone Grilled Cedar Plank Salmon.

While it may sound a bit difficult, all you need is a cedar plank. You can get one that’s made for your grill, or you can get one at your local home improvement store.

KETO ZONE GRILLED CEDAR PLANK SALMON
Ingredients:

2 (12-inch) untreated cedar planks
1/3 cup olive, coconut, or canola oil
1 1/2 tablespoons rice vinegar
1 teaspoon sesame oil
1/3 cup soy sauce
1/4 cup chopped green onions
1 tablespoon grated fresh ginger root
1 teaspoon minced garlic
2 wild-caught salmon fillets (2 pounds total), skin removed
Directions:

1. Soak the cedar planks for at least 1 hour in warm water. Soak longer if you have time.

2. In a shallow dish, stir together the vegetable oil, rice vinegar, sesame oil, soy sauce, green onions, ginger, and garlic. Place the salmon fillets in the marinade and turn to coat. Cover and marinate for at least 15 minutes, or up to one hour.

3. Preheat an outdoor grill for medium heat. Place the planks on the grate. The boards are ready when they start to smoke and crackle just a little.

4. Place the salmon fillets onto the planks and discard the marinade. Cover, and grill for about 20 minutes. Fish is done when you can flake it with a fork. It will continue to cook after you remove it from the grill.

Nutrition Info: 434 calories, 33 grams fat, 4 grams net carbs, 31 grams protein

CREAMY CUCUMBER DILL SALAD

Try this amazing recipe out today as an easy summer snack or the perfect dinner side salad.

INGREDIENTS
3 organic cucumbers, halved and sliced
1/2 organic red onion, chopped
2 cloves organic garlic, minced
5 tablespoons fresh organic dill, chopped
1 cup organic organic full-fat Greek yogurt, no sugar added
1/4 cup organic apple cider vinegar
1/2 teaspoon sea salt
1/4 teaspoon organic black pepper, ground

INSTRUCTIONS
Cut the cucumbers in half long-ways.
Slice cucumber halves to desired size.
Chop the red onion and mince the garlic.
Thoroughly chop the fresh dill.
Combine cucumber, onion, garlic, and dill in a large mixing bowl.
In a separate bowl, combine apple cider vinegar, yogurt, salt, and pepper.
Whisk the vinegar mixture until well combined.
Drizzle the dressing over the salad.
Gently toss salad until the vegetables are coated in dressing.
Place salad in the refrigerator to chill and marinate for 2-3 hours.
Serve and enjoy!

NUTRITION FACTS
Yields: 6 servings

Per Serving:

Calories: 85 kilocalories

Total Carbohydrates: 10 grams

Fiber: 5 grams

Net Carbs: 5 grams

Fat: 6 grams

Protein: 4 grams

KETO ZONE GRILLED CEDAR PLANK SALMON NUTRITION AND METABOLISM BOOST
It’s easy to recommend salmon. As long as you choose a sustainable, healthy source, this is one of the best foods you can eat. Here are 3 things you get from salmon:

1.WHOLE BODY HEALTH:
First, the omega-3s found in salmon, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are extremely heart-healthy. And salmon is packed full. Every 3-oz. piece has 273 mg EPA and 948 mg DHA (1).

These fats are well-researched and have repeatedly been proven to reduce triglycerides (the type of fat found in your blood that promotes plagues formation in arteries) and reduce the risk of stroke (2).

These fats are anti-inflammatory, meaning they reduce the risk of chronic diseases that are promoted by inflammation, such as heart disease and diabetes.

Then, they help us maintain healthy blood sugars. How? They make our cells more sensitive to insulin. Insulin is the hormone that moves sugar from our bloodstream into our cells. When our cells are resistant to insulin, the sugar stays in the blood, where it can do a lot of damage, such as making our arteries hard instead of elastic.

As if that weren’t enough, salmon packs a lot of other nutrients beside healthy fats. The B-vitamins may have as much to do with the heart-healthy effects as the fats. And, the protein found in salmon, ~7 grams per ounce, helps you stay full longer, again burn more calories, and enjoy long-lasting steady energy.

2. BRAIN HEALTH
One of the healthy fats, DHA, is stored in, and used by our brains. Most of the storage does in fact take place when babies are in the womb and up to 2 years after birth, but it can still have an impact in adults, both in healing our brains and in neuroprotection (3).

What’s more, EPA (the other healthy fat) has been shown to have a positive impact on aging brain structure in animal studies (4).

3. METABOLISM BOOSTING POWER
Believe it or not, research has shown that the DHA and EPA from fish oil like salmon actually increase the number of calories and fat your body burns while decreasing your fat storage. Sound like a fish story?

It’s true.

A study from 2015 showed fish oil supplementation significantly increased resting metabolic rate in older women who supplemented with 3 grams of DHA and EPA (in combo) per day. The study found that the supplementation increased resting metabolic rate by 14%, energy expenditure during exercise by 10%, and the rate of fat oxidation during rest by 19% and during exercise by 27%. This means you burn more calories, and more of these calories are from fat (5).

If you normally burn 1500 calories per day at rest, a 14% increase means that your body burns an extra 210 calories per day! If you eat 12 oz. salmon (or other fatty fish) per week, you’ll average, 1000 mg per day. Then, you can add a krill oil supplement to boost it.

Furthermore, since the fats make your cells more sensitive to insulin, they reduce fat storage. The more sensitive your cells are to insulin, the less insulin your body requires. This, in turn, allows the body to store less fat.

HOW TO BUY SALMON FOR KETO ZONE GRILLED CEDAR PLANK SALMON
It’s time to be picky.

First, choose wild salmon over farmed salmon. In the United States, almost all wild-caught salmon is from the Pacific Ocean and off the coast of Alaska.

Wild salmon now makes up a minority of what’s available. Salmon that’s wild from birth until catch have less agriculture pesticide run-off residue, no artificial colorings, and no fire retardant fed to it (farmed salmon are fed pellets made up of a lot of chemicals).

Only buy salmon in packaging that states its source. The cleanest salmon comes from

One economical option is to buy salmon that has been freeze packed on site. It’s true, not everyone has fresh, wild salmon available. But, you can find freeze packed salmon online and in many stores.

THE HIGH COST OF GOOD SALMON
It’s true, good, wild salmon costs a lot. Instead of choosing a lower quality, I recommend eating less great salmon and then supplementing your diet with krill oil and other less expensive fish. Even if you can only afford good salmon just once or twice per month, this is still a great health boost.

BOTTOM LINE
Salmon is one healthy food that lives up to its claims. It can boost metabolism, brain health and neuroprotection, heart health, and blood sugars. And now, you know how to buy the best fillets and make Keto Zone Grilled Cedar Plank Salmon!

Content from drcolbert.com used with permission

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