Father’s Day Men’s Health Tips!

    Father’s Day Men’s Health Tips!

    By: Jacqueline Gomes, MBA, RDN

    Now more than ever we are focusing on our overall health and wellbeing. Encourage the special man in your life to eat a balanced diet rich in lean protein, vegetables, fruits and whole grains to support long term health.

    • Get active and stay active! Choose an exercise or sport that you enjoy and can fit into your schedule.
    • Eat more beans: Diets including beans may reduce your risk of heart disease and certain cancers. Beans and other legumes are some of the most widely available, inexpensive and nutritious staple foods!
    • Switch from saturated animal fats to heart healthy unsaturated fats, especially monounsaturated fats such as olive oil and canola oil. Choose lean meats and low-fat dairy products, to minimize saturated fats.
    • The omega-3’s found in fatty fish like Salmon contribute to a healthy heart, fight inflammation and reduce your risk of having a stroke!
    • Drink plenty of water and limit alcoholic beverages to no more than two drinks per day.
    • See your health care provider regularly to make sure you are in “mint” condition.

    Lemon Basil Grilled Salmon Chickpea Salad

    Lemon & Basil Grilled Salmon over Chickpea Salad

    Prep: 15 minutes

    Grill: 15 minutes

    Makes: 4 – 6 ounce Salmon portions plus 4.5 cups bean salad

    Ingredients:

    For the Salmon

    • 4 (6-ounce) Atlantic Salmon Fillets (skin on)
    • 4 garlic cloves
    • ¼ cup parsley
    • 5 Basil leaves
    • Zest of one lemon
    • 1 lemon, cut in half
    • Extra virgin olive oil for drizzling
    • Kosher salt & freshly ground pepper

    For the Bean Salad

    • 1 can (15.5 ounce) Goya Chickpeas, drained and rinsed
    • ½ cup minced red onion
    • ½ green bell pepper, finely chopped
    • 10 ounces grape tomatoes, sliced in half
    • ½ cup parsley, finely chopped
    • 1 tablespoon extra virgin olive oil
    • 1 tablespoon red wine vinegar
    • Salt & Pepper

     Directions:

    1. For the bean salad, place all ingredients chickpeas through red wine vinegar in a large bowl, toss well and refrigerate until ready to serve salmon.
    2. Preheat outdoor grill over medium-high heat. Cover grill with aluminum foil or a grill sheet (this will make it easier to remove the salmon after it’s cooked).
    3. Using a mini food processor, place garlic, parsley, basil, lemon zest and a drizzle of olive oil in processor, pulse 5 to 6 times. Alternatively, you can finely chop these ingredients and place into a bowl.
    4. Squeeze lemon juice over all 4 fillets. Season salmon with salt & pepper, using a spoon spread garlic and herb mixture over salmon.
    5. Place grill sheets or foil on grill. Place salmon, skin side down on grill sheets with lid closed for about 10 minutes. Lift grill and test salmon for doneness, flesh will be firm when pressed, a food thermometer should read 140 degrees F.
    6. Remove salmon and serve alongside chick pea salad.

    Nutrition Information* for 6 ounces salmon and 1 cup Bean Salad:

    418 calories; 42g protein; 22g carbohydrate; 20g fat; 406mg sodium; 4g fiber

    *Nutrition facts are approximate; values may vary based on actual quantities used in your kitchen.

    Recipe by: Jacqueline Gomes, MBA, RDN