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{"id":40,"date":"2011-02-26T14:47:49","date_gmt":"2011-02-26T14:47:49","guid":{"rendered":"http:\/\/fbd8b2fb-3890-46af-a2c8-8d829010f9b4"},"modified":"2012-10-06T21:59:24","modified_gmt":"2012-10-06T21:59:24","slug":"episode-3-omd-salmon-croquettes","status":"publish","type":"post","link":"https:\/\/www.fingerlickinkitchen.com\/?p=40","title":{"rendered":"Episode 3: OMD Salmon Croquettes"},"content":{"rendered":"<a href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https:\/\/www.fingerlickinkitchen.com\/?p=40&media=&description=Episode 3: OMD Salmon Croquettes\" class=\"pin-it-button\" count-layout=\"horizontal\">Pin It<\/a><div align=\"center\"><iframe loading=\"lazy\" src=\"http:\/\/www.youtube.com\/embed\/CVBWUMdTL9k\" frameborder=\"0\" width=\"400\" height=\"225\"><\/iframe><\/div>\n<p>When I was a little girl I remember sitting in the kitchen listening to music with my mom as we made dinner. She worked lord only knows how many jobs, so long elaborate meals weren\u2019t generally on the menu. Her recipes where usually things you could chop and drop into a pot\/oven\/broiler to cook on their own or quickly fry. Now, Salmon Croquettes were one of my absolute favorite dishes. She never made them that often as my siblings claimed they didn\u2019t like Salmon (side eye). Nothing overly fancy, just simple ingredients blended and fried into crispy delicious little fritters.<br \/>\n<!--more-->Years later, when I started cooking for myself this was one of the first recipes I asked her for. It couldn\u2019t have been easier: Salmon, garlic, green onion, regular onions, bell pepper, seasoning, bread crumbs, white flour, lemon juice and an egg. I of course put a spin on things and added a few items of my own to make it even healthier. 1) switched out the white flour for whole grain flour. In today\u2019s recipe I made Quinoa and Flaxseed flour with my coffee\/spice grinder. But, you can use any whole grain flour you like. 2) I added shallots and red onion. I like the delicate taste of these two together with the white onion. 3) No more deep frying here. I just add roughly a tablespoon of grape seed or olive oil to a hot pan for a nice shallow fry. Or, sometimes I will start them on the stove as before but finish them in the oven. 4) when I feel like making it a little \u201cfancy\u201d I add a splash of dry sherry to the mix. 5) I usually make mine with fresh wild sockeye salmon. For today\u2019s recipe however, I heard that Trader Joe\u2019s had a wild caught BPA-free canned version, so I just had to try it. I must say it was delicious as well.<\/p>\n<p>My favorite part of this recipe is that this whole meal takes about 10-20 minutes from start to plate. You can make a super healthy and delicious meal for yourself, your family, and friends in a snap! Just throw the majority of the ingredients in a food processor and it\u2019s even faster on the prep time!<\/p>\n<p>And speaking of nutrition this dish is a power house! High in Omega 3s&#8230;check. High in Vitamin D3.. check. High protein, low cal, good fats,&#8230;check, check and check! High in B3, B12, phosphorus, magnesium, selenium, and rich in potassium and B6..check to all the above. And that\u2019s only looking at the salmon. When you add the veggies in the patty mix and pair it with a simple salad or garlic spinach, you have a nutritional super star meal that makes your taste buds dance!<\/p>\n<p>So again, if you don\u2019t have a lot of time to cook and don\u2019t fancy complicated recipes&#8230;try this one! You won\u2019t regret it!<\/p>\n<p>OMD: Omega 3 and Vitamin D<br \/>\nSalmon Croquettes<\/p>\n<p>2 lbs or 2 BPA-free cans of Wild Sockeye (Red) Salmon<br \/>\n1\/2 small white onion<br \/>\n1 small shallot<br \/>\n1 small red onion<br \/>\n3 green onions (whites and green)<br \/>\n1 small green bell pepper<br \/>\n1 cup of whole grain flour (1\/2 for recipe and half for dredging)<br \/>\n1\/4 cup of olive or grape seed oil<br \/>\n1 egg beaten<br \/>\n2 tablespoon lemon juice<br \/>\n4-5 cloves garlic<br \/>\nSplash dry cooking sherry or dry white wine (optional)<br \/>\n1 tablespoon Old Bay Seasoning<br \/>\n1 tablespoon Garlic Powder<br \/>\n1 tablespoon Onion Powder<br \/>\n1 tablespoon cayenne pepper (optional)<br \/>\n1 teaspoon of bay leaf powder (optional)<br \/>\n1 teaspoon parsley flakes\/fresh (optional)<\/p>\n<p>Nutritional Tidbits:<\/p>\n<p>Salmon: tryptophan, Vitamin D3, Omega 3s, selenium, protein, B3 (niacin), B12 (cobalamin), phosphorus, magnesium, potassium, B6 (pyridoxine). We\u2019ve all heard the news about Omega 3s benefits to heart health, mental health, healthy cholesterol and blood pressure levels, but its also good to protect against deep vein thrombosis and pulmonary embolism, helps prevent obesity, improves insulin response, reduces inflammation, helps prevent asthma related symptoms, and helps lower risk of several cancers, and is used as part of new alzheimer treatment research to destroy plaque. One 4 oz piece of salmon has approximately 90% of your daily value for Omega 3s. Then of course there is D3. If you read my about me page you know that I was diagnosed with being severely D3 deficient and being unable to properly store the vitamin. Vitamin D is more like a hormone then a vitamin. It regulates calcium and phosphorus metabolism, regulates insulin and blood sugar balance, helps regulate immune system, muscle function and composition, and blood pressure, lowers the risk of inflammation, bacterial infections, and potentially certain cancers, and helps to fight chronic fatigue..just to name a few. It is particularly difficult to find foods high in D3 but the highest are salmon (chinook and sockeye), Sardines, herring, shrimp, fortified dairy, cod, egg (whole).<\/p>\n<p>Quinoa: manganese, magnesium, iron, tryptophan, copper, phosphorus, B1, B2,B3, B6, Vitamin E, potassium, zinc, amino acids (high in cystine, phenylalanine,isoleucine). Most people think of quinoa as a grain, but it\u2019s in fact a seed with a fluffy and slightly crunchy texture akin to rice. It is a relative of leafy green vegetables like spinach and chard. Copper and Iron work together to create healthy red blood cells. Magnesium and B2 are shown to be helpful for people who are prone to migraines. Magnesium is also important for relaxing blood vessels, nerves, and muscles, strengthening bones,keeping blood moving smoothly, helping keep blood sugar balanced, and promotes healthy blood pressure.<\/p>\n<p>Flaxseeds: omega 3s, manganese, dietary fiber, magnesium, folate, copper, phosphorus, B6, protein, and folate. Flaxseeds are rich in alpha linolenic acid (ALA), an omega-3 fat that is a precursor to the omega-3 found in fish oils called eicosapentaenoic acid or EPA. For those who do not eat fish or wish to take fish oil supplements, flaxseed oil does provide a good alternative. Flaxseeds are also a power house of dietary fiber. Dietary fiber can lower cholesterol levels, reduce the exposure of colon cells to cancer-causing chemicals, help relieve constipation and stabilize blood sugar levels. Flaxseed is particularly rich in lignans (special compounds found seeds, grains, and legumes) that are converted by beneficial gut flora into two hormone-like substances called enterolactone and enterodiol. These hormone-like substances demonstrate a number of protective effects against breast cancer and are believed to be one reason a vegetarian diet is associated with a lower risk for breast cancer.<\/p>\n<a href=\"http:\/\/pinterest.com\/weeblacklass@gmail.com\/\"><img decoding=\"async\" src=\"http:\/\/passets-cdn.pinterest.com\/images\/about\/buttons\/follow-me-on-pinterest-button.png\" alt=\"Follow Me on Pinterest\" \/><\/a>","protected":false},"excerpt":{"rendered":"<p>Pin It When I was a little girl I remember sitting in the kitchen listening to music with my mom as we made dinner. She worked lord only knows how many jobs, so long elaborate meals weren\u2019t generally on the menu. Her recipes where usually things you could chop and drop into a pot\/oven\/broiler to [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-40","post","type-post","status-publish","format-standard","hentry","category-episodes"],"_links":{"self":[{"href":"https:\/\/www.fingerlickinkitchen.com\/index.php?rest_route=\/wp\/v2\/posts\/40","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fingerlickinkitchen.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fingerlickinkitchen.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fingerlickinkitchen.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fingerlickinkitchen.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=40"}],"version-history":[{"count":3,"href":"https:\/\/www.fingerlickinkitchen.com\/index.php?rest_route=\/wp\/v2\/posts\/40\/revisions"}],"predecessor-version":[{"id":248,"href":"https:\/\/www.fingerlickinkitchen.com\/index.php?rest_route=\/wp\/v2\/posts\/40\/revisions\/248"}],"wp:attachment":[{"href":"https:\/\/www.fingerlickinkitchen.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=40"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fingerlickinkitchen.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=40"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fingerlickinkitchen.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=40"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}