with Bean Salsa
3 x 5 Card
eat salmon usually twice each week. Here's a great recipe that
also uses black soybeans in a great salsa recipe. It's like *triple
dipping* as this recipe provides various cancer fighting compounds such
as the omega-3 fatty acids from the salmon, the phytoestrogens and fiber
from soybeans and other beans, along with lycopene and vitamin C from
the tomatoes and additional phytochemicals too numerous to count from
the additional vegetables and herbs.
- 1-1/2 # salmon fillets
- 1-16 oz. can of black
soybeans (Eden Foods), drained
- 1-16 oz. can white navy
- 1-1/2 cup chopped tomatoes
- 3/4 cup chopped sweet
peppers (mix red, green, orange, yellow, and even purple)
- 1/3 cup red onions, chopped
- 1/4-1/2 cup fresh herbs
(mix parsley, cilantro, and summer savory)
- 2 Tbsp. balsamic vinegar
- 2 Tbsp. lemon juice (fresh
- 1 Tbsp. extra-virgin
- 1 tsp. minced fresh garlic
- Combine the beans, tomatoes, other vegetables,
garlic, and herbs in a small bowl.
- Combine the vinegar, lemon juice, olive
oil, and garlic in a bowl and whisk together or in a small jar with
a tight fitting lid and shake until blended. Pour over beans
and mix together.
- Bake or poach salmon until the fish flakes
easily with a fork. A good rule of thumb is to cook ~10 minutes
for each inch of thickness of the fillet.
- Cook some pasta. (My family loved
the many varieties by Eden Foods which are made by combining a whole
grain flour in a 50-50 mixture with a refined flour. These are
much higher in fiber than normal pasta without being as chewy as 100%
whole wheat pasta. Look for them in your grocery store in the
health food section.)
- On a large serving platter, layer the
pasta, several spoonfuls of the salsa, the salmon, and a small amount
of the salsa on Top of the salmon. I would serve this with
a fresh green salad and a large cantaloupe slice.
If there is any leftover salsa, here are
some ideas for incorporating it into lunch meals:
- Layer in a large bowl the following items:
1 cup of whole-wheat cous-cous, brown rice, or other whole grain (leftover
from a previous meal), ~1/2 cup of the salsa, and a spoonful of guacamole.
- Add some of the salsa to a bowl of home-made
gazpacho soup for some extra zing. Yum, yum! August is
such a wonderful month since we finally have *real* tomatoes to eat
straight from our garden.
- I made a hot pasta dish by tossing 12
oz. of cooked pasta with ~1 cup of left over salsa, ~6 oz. of left
over salmon (cut into chunks), ~8 oz. cooked frozen broccoli, and
1 Tbsp. of olive oil - all tossed together and served. This
is a very flexible recipe - use whatever you have and whatever appeals
In my book, I have
included the names of several dozen cookbooks which feature recipes that are compatible
with (or that can be modified to fit) the ultra-healthy diet I follow, including some
resources which are free.
I am also collecting recipes to include in a
future edition of my book as well as to be featured on "Menus and recipes". I have asked readers to send me any recipes
that they have found to be great-tasting and easy to prepare, and that emphasize the
nutritional guidelines which are outlined in my book. I will also consider taking
people's favorite "normal" recipes and posting versions which are modified for
maximal cancer prevention.
If you have a recipe you wish to submit for possible inclusion in either my book or on this web
page, please send it to me. If the recipe is from a cookbook or other printed
source, please include the name, author, and publisher of the source so that I can ask for
permission to reprint the recipe. If it is a recipe you created, or a family
favorite, please indicate that, also.
Mail recipes to me at:
Box 130221, Ann Arbor, MI 48113