Monthly Archives: September 2009

Salmon BLT Taco

Quick, easy, and dang tasty dinner.

One thing I’ve learned about food and nutrition lately is that good oils and good fats ARE necessary.  Our bodies need them.  What are healthful oils?  Olive Oil, Coconut Oil, fish oils, and some nut oils like Macadamia from Australia.  What are healthful fats?  Organic beef, Salmon, most fresh fish, and raw cows milk.  The most important Vitamins and Minerals that you need are “fat soluble” in animal protein.

The other thing I’ve learned is that I still love and crave Tin Star tacos. They have a special Taco that’s special order. It’s the Salmon BLT, with salmon, chipotle mayo, bacon, pico de gallo, and lettuce.

Here’s my healthier interpretation:

Jon’s Salmon BLT Tacos

Grilled salmon, with a pinch of sea salt, pepper, paprika rubbed on one side. Ad some fresh lemon juice while it’s grilling.

Organic uncured bacon (half slice per taco – extra crispy)

Half organic mayo and half Nathan’s mustard mixed with a tiny pinch of powdered chipotle pepper.

Fresh Pico De Gallo from the store or homemade with onion, jalapeno, tomato, and cilantro.

Fresh crispy lettuce or cabbage. (I didn’t have any tonight for mine)

Corn tortillas lightly skillet fried in some olive oil

Get the salmon and bacon cooked ahead of time and keep warm. When it’s meal time, fry up the tortillas and put a spoonful of spicy mayo down the middle followed by bacon, then salmon, then pico and lettuce. Eat them right away so they are warm and fresh.

This is what good, healthy food is all about.

2 eggs a day? why not!

I love eggs, my brother does not.  For every 5 egg lovers, there’s one that can’t stand them. I say “it’s their loss”!!
I eat 1-2 eggs a day in many different forms, and they are delicious. About a year ago, I discovered that Omega-3 is good, and Omega-6 not so much. I also discovered that commercial eggs are totally out of whack with an 18 to 1 Omega-6 to 3’s.. That sucks..  So now I only buy organic, free-range, hopefully pasture fed eggs. The only down side is the higher price. My goal is to spend my $$$ on “super” foods and not at the doctor. You can make your own choice.  Right now I’m reading Nourishing Traditions.  It’s an amazing book that brings back into fashion the wisdom of our ancestors and what and how they ate.  The rest of this post is straight from this book, from the eggs section. I hope you enjoy.

read my latest egg breakfast recipe at the bottom

Shunned for several decades by orthodox practitioners as a high-cholesterol food wrongly believed to cause coronary heart disease, the egg is making the comeback it deserves. Eggs have provided mankind with high-quality protein and fat-soluble vitamins for millennia.  Properly produced eggs are rich in just about every nutrient we have yet discovered, especially fat-soluable vitamins A and D. Eggs also provide sulphur-containing proteins, necessary for the integrity of cell membranes. They are an excellent source of special long-chain fatty acids called EPA and DHA, which play a vital role in the development of the nervous system in the infant and the maintenance of mental acuity in the adult – no wonder Asians value eggs as a brain food.  Egg yolk is the most concentrated source known of choline, a B vitamin found in lecithin that is necessary for keeping the cholesterol moving in the blood stream.

It pays to buy the best quality eggs you can find – eggs from chickens fed flax or fish meal or, better yet, pasture fed so they can eat bugs and worms.  Their nutritional qualities are far superior to those of battery-raised eggs and even many so-called “free range” eggs.  In particular, they contain a better fatty acid profile, one in which the omega-3 and omega-6 fatty acids exist in an almost one-to-one ratio;  but in eggs from chickens fed only grains, the omega-6 content can be as much as 19 times greater than all important unsaturated omega-3. Other very-long-chain and highly unsaturated fatty acids––necessary for the development of the brain––are found in properly produced eggs but are almost wholly absent in most commercial eggs. Eggs from pasture-fed chickens will become more available with consumer demand.

When broken into a bowl, the eggs should have a dark yellow yolk that stands up in a round hemisphere. The white should have two clearly defined sections––a more viscous part surrounding the yolk and a thinner area on the perimeter.

Never eat powered eggs, a source of harmful oxidized cholesterol.

What about recent publicity regarding salmonella infections from eggs? The blame for such problems lies squarely on crowded production methods that require extensive use of antibiotics in feed. Eggs from pasture-fed hens pose no danger provided they have been properly refrigerated.

It’s fine to eat raw yolks of fresh eggs, but raw egg whites should be consumed only on occasion.  Raw eggs whites contain a substance called avidin, which interferes with the absorption of biotin, a B vitamin; they also contain trypsin inhibitors, which interfere with protein digestion. These anti-nutrients are neutralized by light cooking.

Recipe: Mexican Eggs & Sprouted Toast

2 spoonfuls of Pico De Gallo into a heated, lightly oiled skillet (olive oil is fine)

2-3 Tb spoons of Chicken Chorizo (from Sprouts – ground chicken, vinegar, paprika, sea salt)

• stir it up and let it cook for a few minutes.

Making sure the pico/chorizo mix is spread out in the skillet, crack two eggs on top of everything side by side.

Sprinkle just a bit of grated raw cheddar (from Urban Acres) and let it all cook until the white of the eggs are cooked but the yolk is still partly runny.  Then slide it all off onto your plate, and eat with the toast.

While eggs are cooking, toast up some Ezekial Cinnamon Raison bread and spread some organic butter on it.

The flavors are amazing, and the vinegar in the chorizo will actually help your digestion. Enjoy.