This is What Happens to INFLAMMATION When You Eat Salmon AND Avocado at the Same Time
Basil is a great source of magnesium, which promotes cardiovascular health. Studies have shown that regularly getting enough magnesium decreases your chance of heart disease and high blood pressure. Not only that, basil is an anti-inflammatory because of its eugenol content. So that means your jog tonight won’t get cut short by a battle with joint pain.
As a part of your balanced diet, avocados have been found to lower risk of heart disease and lower oxidative stress in your bloodstream after having a meal. A 2012 pilot study found that eating only half of an avocado reduces the inflammatory effects that a meal can have on the cardiovascular system. A diet rich with avocados can reduce levels of oxidative stress in the bloodstream, as well as inflammation, in only 30 days, according to another 2015 study!
And salmon is, of course, well known to have lots of omega-3. These fatty acids are great for your brain functions, can protect against risk of Alzheimer’s disease and dementia, and may even help treat symptoms of depression according to a study published in 2004. And as if that’s not enough of a benefit, getting enough omega-3 in your diet can reduce high blood pressure and risk factors for heart disease.
Not only do these awesome ingredients team up to take care of your heart, your mind, and your joints, this quick and simple recipe tastes so good.
Basil Salmon Recipe
Gather Your Ingredients:
- 2 teaspoons coconut or avocado oil
- 1 ½ pounds boneless salmon filet
- 1 ½ teaspoon salt
- 1 teaspoon Italian seasonings
- ½ teaspoon crushed red pepper
- ¼ teaspoon ground black pepper
- 1 avocado
- ¼ cup chopped basil
- 1 tablespoon freshly squeezed lime juice
- (chopped scallions, for garnish)
Step 1: Put some coconut or avocado oil in your trusty skillet over medium high heat. As you let that get good and hot, remove the skin from some salmon filets (we suggest 5 ounces per serving), and season to taste with salt, pepper, and one or two favourite spices such as Italian seasoning and ground red pepper to make this dish unique.
Step 2: Place your salmon filets skinned-side facing up into your skillet. Resist the urge to move them around once they’re there! Just let them sizzle away for about 4-6 minutes, or once the bottom gets crispy and only half of the filet is still translucent. Meanwhile, you can pit and mash the avocado in a bowl. Add the freshly squeezed lime juice and chopped fresh basil to your mash. This is getting good.
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Step 3: Flip your salmon filets over using a thin spatula, and then remove the skillet from heat. Let this side cook like this for another 4 minutes or so.
Aaand, you’re done! Plate each salmon fillet with a nice spoonful of the avocado basil mash on top. If you want to make your presentation extra fancy, you can garnish with some chopped scallions. The best part about this dish is how the basil, avocado, salmon, (and our favourite ingredient: time to unwind!) all work together to protect your heart and your mind, and make it easier to enjoy doing what you love. That’s why we love how simple and quick this recipe is.
Ascherio A, Rimm EB, Giovannucci EL, Colditz GA, Rosner B, Willett WC, Sacks FM, Stampfer MJ. A prospective study of nutritional factors and hypertension among US men. Circulation. 1992;86:1475-84.
Bornivelli et. al. Significance of omega-3 polyunsaturated fatty acid administration in the therapeutic approach of depression in hemodialysis patients. Annals of General Psychiatry. DOI: 10.1186/1744-859X-7-S1-S255. Published: 17 April 2008
Ehrlich, Steven D.. “Omega-3 Fatty Acids”. University of Maryland Medical Centre. Published: 2015. Accessed February 29, 2016. Website.
Hamouda, Asmaa. “Study on the Effect of Avocado on Apoptosis, Oxidative Stress and Injuries Induced by Diethyl Nitrosamine in Rat Liver”. Journal of Pharmacy and Pharmacology 3, (2015) 243-252.
Liao F, Folsom A, Brancati F. Is low magnesium concentration a risk factor for coronary heart disease? The Atherosclerosis Risk in Communities (ARIC) Study. American Heart Journal [serial online]. September 1998;136(3):480-490. Available from: MEDLINE with Full Text, Ipswich, MA. Accessed February 29, 2016.
Li Z, Wong A, Henning SM, Zhang Y, Jones A, Zerlin A, Thames G, Bowerman S, Tseng CH, and Heber D. . Hass Avocado Modulates Postprandial Vascular Reactivity and Postprandial Inflammatory Responses to a Hamburger Meal in Health Volunteers. Food and Function. DOI: 10.1039/C2FO30226H. Published: 2012.
Office of Dietary Supplements. Dietary Supplement Fact Sheet: Magnesium. National Institutes of Health. 2009. Available at: http://ods.od.nih.gov/factsheets/magnesium.asp. Accessed February 29, 2016.
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