Hot Smoked Salmon & Wild Blueberry Salad

Food as Medicine Inspiration, Part 1

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Recipe of the week:

Hot Smoked Salmon & Wild Blueberry Salad


This June, I was lucky enough to attend the Food as Medicine conference in Minneapolis, Minnesota with a wonderful group of passionate natural foodies. Together, we made up the Cooks on Call team and got to educate conference attendees about natural cooking at our booth and by teaching live, in-person classes using real food ingredients to balance flavor and enhance nutrient density in meals. Sharing my passion for health-supportive cooking with a captive audience of like-minded professionals AND learning from amazing speakers like Mark Hyman and Kathie Swift? Pure bliss.

While at the FAM conference, I learned about some of the most cutting edge research on natural nutrition. What the research reveals about the powerful effects natural foods have on human health solidified for me what I have long believed: that by eating a real, whole foods based diet consisting of mostly plants and high quality fats and proteins, humans can reverse and even prevent many of the world’s most pervasive and fatal diseases.

One of the sponsors of the event was Vital Choice, a wonderful seafood company based just north of my old Seattle stomping grounds in Bellingham, Washington. I was thrilled to see this company in attendance because I know from having lived in Washington myself, the seafood (especially salmon) that comes from the Pacific Northwest and Alaska is simply unparalleled. Those who know me at all know that I have a passion bordering on obsession with Pike Place market smoked salmon, so when The Vital Choice booth started handing out a variety of their canned salmons at the conference, you bet I jumped at the opportunity to snag a few. 

Salmon, of course, is loaded with good nutrition. In addition to having high rates of omega-3 fatty acids and DHA (essential fatty acids that are vital to everything from brain health to glowing skin). Salmon also supports heart health and has been found to moderate blood pressure, promote healthy artery function and help balance cholesterol levels. With this nutrition profile, I would consider it a superfood. And it is so mouthwateringly delicious. What’s not to love?

After the conference, I took my precious cans of salmon home eager to create something spectacular out of my booty and low and behold, another superfood talked about extensively at the conference happened to be in my fridge: blueberries. Loaded with anthocyanins, also known as the powerhouse anti-cancer fight agents found in foods that have richly colored flesh, blueberries are a wonderful low sugar fruit that offer subtle sweet and tangy notes to salads, parfaits, smoothies, etc. But blueberries with salmon? Not sounding so good. Until . . . I saw a package of hot smoked salmon just begging to be used up tucked in the back corner of the fridge. And? Voila! About 30 minutes later, this salad was born.

Enjoy and be healthy!


Salmonblueberrysalad.jpg

 

Wild Salmon & Blueberry Salad  

Yields 4 servings

Ingredients:

  •  8 oz. hot smoked salmon (the thick cut variety, not gravlax)
  •  1 small can wild salmon (Vital Choice if possible)
  •  1/4 cup aioli or mayonnaise
  •  1/4 cup walnuts, rough chopped
  •  1/4 cup scallions, diced
  •  3/4 cup wild, organic blueberries       

Directions:

1.     Combine smoked salmon, canned salmon and mayonnaise in a medium sized mixing bowl. Stir until salmon has flaked apart and is well incorporated with the mayo.

2.     Add walnuts and scallions to bowl and stir to combine.

3.     Taste and add more mayonnaise if too dry.

4.     Add blueberries and gently fold into the mixture so that they are well incorporated but still whole.

5.     Suggested ways to serve: with lettuce wraps, on toast, with crackers, with mixed greens, with a spoon. 

Welcome!

Welcome!

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Recipe of the week: Whitney’s Famous Powerballs


Hello, and welcome to The Shared Plate blog!

By now hopefully you have had a chance to check out some of the services offered by The Shared Plate on the website, which include personal chef services as well as catering for small dinners and parties. If you haven’t, you can learn more about those services here.

For those who have come here seeking recipe inspiration, menu planning ideas and posts about natural food and wellness, you have come to the right place. While I am thrilled to be cooking up nutrient packed, delicious, homemade meals for my personal chef clients, I am equally excited to share my natural foods knowledge, culinary explorations and real food recipes via this blog. It is truly a long time coming.

To kick things off, I’m going to share one of my all time favorite recipes with you all: My famous (and addictive) chocolate peanut butter powerballs.

Drum roll please . . . 

Vegan/Raw/Gluten-free/Refined-Sugar free/Kid-friendly

Yields approximately 16 balls.

My family’s favorite healthy snack, Powerballs are a healthy, nutrient rich, whole food alternative to store bought energy bars that are loaded with harmful additives, sugar, toxic oils and preservatives. Unlike these store bought faux healthy snacks, Powerballs include no refined sugar, are packed with fiber and healthy fats from the Chia seeds and coconut oil, and loads of high quality protein from the peanut powder and hemp seeds. A wonderful snack when you are on the go, after a workout or are simply craving a delicious sweet bite. The original recipe includes oats but can easily be made paleo (grain-free substitutions are listed). Powerballs last approximately 2 weeks in the refrigerator. Enjoy! 

Ingredients

  • 1 lbs. box Medjool dates, pits removed 
  • 1.5 cups oats (or 1.5 cups finely shredded unsweetened coconut flakes for paleo version)
  • 1⁄4 cup coconut oil
  • 1⁄4 cup plus 1 tbsp. peanut powder *(see note)
  • 3 tbps. raw cacao powder
  • 2 tbsp. pure vanilla extract
  • 2 tbsp. chia seeds
  • 1⁄4 cup unsweetened coconut flakes
  • 1⁄4 cup sunflower seeds (or any nut of choice)
  • 2 or more tbsp. of water (if necessary)

Procedure

Powerball coating

  1. Line one baking sheet with parchment paper. Set aside.
  2. Place sunflower seeds and coconut flakes into food processor (or vitamix) for about 20 seconds or until roughly blended.
  3. Place mixture into a small bowl and set aside.
  4. If you are using the same food processor to make the Powerballs, clean and dry before proceeding. 

Powerballs

  1. Remove pits from Medjool dates and place in food processor.
  2. Next, add oats to food processor.
  3. Process Medjool dates and oats for about 1 minute or until mixture becomes well blended and crumbly in texture.
  4. In a small saucepan, melt coconut oil over medium-low heat. Once melted, turn heat to low to ensure oil remains melted.
  5. Stir peanut powder, cacao powder and vanilla into the coconut oil. Keep heat on low.
  6. Sprinkle chia seeds into food processor.
  7. Add melted coconut oil mixture to food processor. Distribute as evenly as possible over the blended dates and oats.
  8. Blend everything for about 2 minutes or until a ball starts to form, creating your dough.
  9. If you began with dry Medjool dates, you may need to add water at this point to get your dough to form. If at this point your dough is still crumbly and is not forming a ball in your food processor, add water 1 tbsp at a time and blend until dough starts to form.
  10. Place your parchment lined baking sheet next to food processor. 
  11. Place your bowl of blended coconut flake and sunflower seeds next to the food processor.
  12. With clean hands, form balls approximately 1.5 inches in diameter (Or any size/shape you like. These are very forgiving.) 
  13. Roll each ball in the coconut/sunflower seed mixture until fully coated and place on baking sheet. 
  14. Once finished, place baking sheet in refrigerator for about 20 minutes to allow powerballs to become firm. 
  15. Or eat immediately.

*Note: Peanut Powder is a low fat alternative to full fat peanut butter. Make sure to use an organic, Non-GMO brand such as Betty Lou’s Just Great Stuff.