Wednesday, May 13, 2015

#WCW What's Cookin' Wednesday; Sleepy in Las Vegas Salmon with Mango Sauce

This week's What's Cookin' Wednesday from Delia, our OWN Wellness Coach, is a fun twist on a popular tourist spot! Enjoy! 


Inspired by my recent weekend in Vegas with my girlfriends…this week’s recipe is one that helps when you are feeling a bit sleep deprived! Sleep loss greatly affects our endocrine system. There’s an increase in a hormone called ghrelin, which tells our brain that we are hungry. Not only does it make us hungry but it induces our desire for sweet and sugary foods! This desire releases that feel good chemical called serotonin which makes us want to seek out that sugary, sweet stuff. If you have several days of sleep loss (Vegas weekend) or more (new-born baby) another hormone called leptin kicks in. Leptin messes with our sense of satiety, or that feeling of being full, satisfied.
As you can see, sleep loss really has an effect on our hormones. There are certain foods that can help with that imbalance. Nuts, eggs, blueberries, mango, green tea and fish, to name a few. Fish, such as salmon and tuna, are prime examples. They are a great source of polyunsaturated fat, as well as protein. These macronutrients leave us feeling fuller for longer, which reduce our chances of choosing sugary, overly processed foods. The good fats found in salmon help your central nervous system, which is good for our mood, memory and concentration, which we all know can decline when we are overly tired!  
Here’s a great recipe that includes Salmon and Mango! Not only does mango boost our immune system, it contains natural sugars which our body craves when tired. This helps to keep our energy up and hopefully keeps you from grabbing a handful of m&m’s.
Sleepy in Las Vegas Salmon with Mango Sauce

First, grab all of these ingredients and mix together in a small bowl
¼ cup good olive oil
2.5 tsp minced garlic
¼ tsp salt
¼ tsp pepper
2 tbsp minced fresh parsley(if you don’t have fresh-use 1 tbsp dried)

Then take 4 salmon filets(approx. 6 ounces each)and rub your mixture on top.
Put in your oven on broil (about 4 inches from the heat element) for 6-8 minutes.

While that’s cooking, make your sauce!
1 medium mango, peeled and cut into chunks
2  tbsp lemon juice
2  tbsp honey
2  fresh basil leaves (1/2 tsp dried)
1  tbsp fresh parsley(1/2 tsp dried)
1  tbsp water
1  tbsp Dijon mustard

In a blender or food processor, combine all sauce ingredients.
Combine until smooth.
When ready to serve your salmon spoon the sauce over each piece.
Serve with brown or black rice, quinoa and some roasted asparagus for an extra healthy meal!

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