Get Fit with Coach Christy

In the January 2012 issue of The Oprah Magazine, Dr. Oz recommends these foods for healthy veins and arteries, promoting blood flow throughout your body; Wild Salmon, Tomatoes, Garlic and Lima Beans.

On www.doctoroz.com there is a recipe that includes all of these ingredients, which is called the Heart Healthy Power Dish. Here is that recipe as well as other recipes with most of these ingredients from ChaLEAN Extreme and P90X2 food and nutrition guides.

Heart Healthy Power Dish

Ingredients
Makes 2 servings

2 tbsp olive oil
1/2 tsp red pepper flakes
4 cloves garlic, finely chopped
3 cups diced tomatoes (about 4 medium plum tomatoes)
3/4 cup low-sodium vegetable juice
2 cups frozen lima beans (1 frozen packet)
1 (10 oz) skinless salmon filet, cut into 1 1/2 – 2 inch pieces
Salt and pepper to taste
1/4 cup chopped fresh dill
1/2 lemon

Directions 

In a medium-large saucepan, warm the olive oil and briefly cook the pepper flakes and garlic until fragrant (about 30 seconds). Stir in the tomatoes and cook for about 3 minutes. Add the vegetable juice and lima beans and simmer, stirring occasionally for 7 to 8 minutes. Place the salmon pieces over the veggie mix, salt and pepper lightly, cover the pan and let it all steam on a low heat for 5 to 6 minutes – depending on how well done you like your salmon.

Take the pan off the heat, stir in the dill, drizzle with a little lemon and serve.

Recipe created especially for The Dr. Oz Show by food stylist, Ulli Stachl.

http://www.doctoroz.com/videos/heart-healthy-power-dish

Cherry Tomato Salmon

Ingredients

6 – 8 oz. salmon filet
3 cherry tomatoes, halved
2 tbsp fresh lemon juice
1 tsp lemon pepper
1/2 tbsp chopped thyme
1/2 tbsp chopped rosemary
2 cups kale, cleaned and torn
sea salt and black pepper to taste
2 tsp olive oil

Preparation

Place salmon filet in a baking dish, and season with lemon pepper, thyme, and fresh lemon juice. Top with cherry tomatoes. Bake at 325 degrees until done, about 20 mintues. Meanwhile, heat a nonstick skillet coated with olive oil over medium heat; add kale leaves and season with sea salt and pepper. Simmer until soft, about 8 to 10 minutes.

Recipe from Fat Burning Food Guide as part of the ChaLEAN Extreme program.

Broiled Lemon-Basil Salmon

Ingredients

1 tsbp olive oil
2 4-oz. salmon fillets
1/2 tsp sea salt
1/4 tsp freshly ground black pepper
2 cloves fresh garlic, minced
2 tbsp dried parsley flakes
1/4 cup finely chopped fresh basil leaves
1 fresh lemon (half for juice, half sliced)

Directions

1. Line a small baking pan with foil and coat with olive oil.
2. Place salmon fillets skin side down on foil and brush with olive oil.
3. Sprinkle salmon with salt, pepper, garlic, parsley, and 1/2 of basil.
4. Squeeze juice from lemon half over salmon filets.
5. Cover, place in refrigerator, and marinate for at least 1 hour.
6. Position oven rack 3 to 4 inches from heat source and preheat broiler.
7. Broil salmon until opaque in the center, about 6 to 8 minutes.
8. Transfer salmon to warm plate. Garnish with lemon slices and remainder of basil.

[You can serve with a side of lima beans]

Recipe from P90X2 Nutrition Guide.