Roasted Salmon Glazed With Brown Sugar and Mustard

  • Salmon fillets, preferably wild or farmed organically
  • Dijon mustard
  • Brown sugar
  • Salt and black pepper

PREPARATION

  1. Heat your oven to 400 degrees.
  2. Make a mixture of Dijon mustard and brown sugar to the degree of spicy-sweetness that pleases you. Salt and pepper the salmon fillets.
  3. Place the salmon fillets skin-side down on a lightly oiled, foil-lined baking sheet. Slather the tops of the fillets with the mustard and brown sugar glaze and slide them into the top half of your oven. They ought to be done in 12 minutes or so, and they pair beautifully with simple braised greens.

What a nutritionist eats when she starts feeling sick

Lee Holmes soup
Photo: Fair Winds Press
You’re at the office, hard at work, when your cubicle-mate shows up with a fist full of tissues and a nagging cough. Cue: panic. What can you do to avoid catching contagious bugs (short of threatening to work from home until spring)?
Heal Your Gut
Photo: Fair Winds Press

Cook. After all, you are what you eat, so whipping something up in the kitchen that’s both immunty-boosting and inflammation-fighting can help protect you from the inside out. At least, that’s what Lee Holmes, certified health coach, yoga teacher, and author of Heal Your Gutdoes when she starts to feel an inkling of sickness coming on.

Because she’s a pro, she’s devised a plan that doesn’t require holding your nose while chugging down some terrifying concoction. From vitamin C loaded nacho chips (yes, really!) to a soothing lemongrass Thai soup that will put your Seamless fave to shame, these recipes will fight the good fight all winter long.

Might be time to come up with another way to use those sick days….

Keep reading to see what nutritionist Lee Holmes eats when she starts feeling sick.

Lee Holmes turmeric Nachos
Photo: Lee Holmes

For a cold: Nachos—with a twist

Forget chicken soup—Holmes is all about snacking on nacho chips when she starts getting a little sniffly. The key here: they’re golden nacho chips. Yep, there’s turmeric in there.

The anti-inflammatory root “is good for all-around immunity, and I make my nachos with grated orange zest to get in some vitamin C, too,” she says. “Plus, the combo gives them just the loveliest color.”

Ingredients
1 cup almond meal
1 large organic egg
1 tsp turmeric
1/4 tsp cumin
1/4 tsp coriander
1 tsp grated orange zest
1 tsp Celtic sea salt
2 tomatoes, diced
1 cucumber, diced

1. Preheat the oven to 350°F.

2. Place all the chip ingredients in a large bowl and mix with a wooden spoon to form a dough.

3. Place the dough on a clean work surface between two pieces of parchment paper. Roll the dough out until it is 1/16 inch thick.

4. Remove the top piece of baking paper and transfer the dough and bottom piece of baking paper to a baking tray. Using a sharp knife, deeply score the dough every 1 1/4 inch, then do the same in the opposite direction so you form squares. Bake in the oven for 12 minutes.

5. Allow to cool before breaking them apart. To assemble the nachos, place the nachos chips on a chopping board, and top with the remaining ingredients. Any leftover chips will keep in an airtight container for up to three days.

Lee Holmes ginger tea tonicPhoto: Pixabay/Condesign

For a stomach bug: Ginger tea tonic

Gut problems are the worst. Luckily this is Holmes’ area of expertise, so she has a sure fix. “If you have a gut bug, garlic, ginger, and lemon in hot water is the best thing to drink,” she says. “Garlic is anti-bacterial, so it helps kill bad bacteria hanging around the gut, and the ginger is going to sooth you.”

Can’t tolerate sipping garlic? Holmes says a mixture of turmeric, ginger, lemon, and honey in hot water is a potent anti-bacterial alternative.

Ingredients
2 cups water
4 cloves garlic, minced
4 chucks of ginger root, grated
1 lemon

1. Boil water. Place garlic and ginger in water and leave covered for 15 minutes.

2. Add the juice from one lemon. Pour into a mug and drink.

Lee Holmes lemongrass Thai soup
Photo: Fair Winds Press

For a bacterial infection: Lemongrass Thai soup

“This recipe is a kaleidoscope treasure chest of medicinal herbs and spices,” Lee says. “The plant oils of lemongrass in particular have been shown to inhibit multi-resistant strains of bacteria and yeast, making it a must-have ingredient for strong immunity.”

You’ll also find Holmes’ go-to spice in the recipe (turmeric), along with apple cider vinegar.

Ingredients
3 cups vegetable stock
3 1/4 inch piece of galangal, peeled and grated
2 stalks of lemongrass, cut into 2-inch pieces
3 or 4 kaffir lime leaves, torn
4 scallions, sliced
7 drops liquid stevia
1 can additive-free coconut milk
1 Tbsp apple cider vinegar
2 Tbsp wheat-free tamari
1 red pepper, seeded and sliced
1 cup mushrooms, quartered
1/4 cup lime juice
Grated zest of one lime
Freshly cracked black pepper, to taste
Cilantro leaves, to serve

1. Bring the vegetable stock, galangal, lemongrass, kaffir lime leaves, scallions, and stevia to a boil in a large saucepan over medium heat. Reduce the heat to low and simmer for five minutes.

2. Stir through the coconut milk, vinegar, and tamari, then simmer for 10 minutes. Add the pepper and mushroom and simmer for another 5 minutes.

3. Remove from heat. Take out the lemongrass and lime leaves. Add the lime juice and zest, then puree in a food processor or blender until smooth. Serve with a grind of black pepper and garnish with cilantro.

Time to arm yourself with some more good advice: Here’s how to avoid burnout at work, and this 5-minute trick will calm your mind and gut in any situation.

GOOD FOOD| EMILY LAURENCE, JANUARY 19, 2017

7 Ways To Eat Healthier This Week

1. Add lentils to spaghetti sauce for extra fiber and protein.

Here’s a vegetarian version — but you could easily do this with a meat-based sauce, too.

2. Pick one night this week to prep an easy, make-ahead salad for the next day’s lunch.

Pick one night this week to prep an easy, make-ahead salad for the next day's lunch.

Taylor Miller / Charlotte Gomez / BuzzFeed

To get you started, here are a dozen go-to salad ideas that BuzzFeed readers swear by.

More: 12 Make-Ahead Salads To Fuel Your Workweek

3. Switch up your hummus game by DIY’ing these versions that are equal parts delicious, colorful, and good for you:

Lauren Zaser / BuzzFeed

This hummus trio blends protein-packed chickpeas with spicy roasted carrots; fresh green herbs and garlic; and lemony beets.

More: This Rainbow-Inspired Hummus Is Almost Too Gorgeous To Eat

4. Fire up your slow cooker and try one of these better-for-you ideas for dinner:

Fire up your slow cooker and try one of these better-for-you ideas for dinner:

Jenny Chang / BuzzFeed

Find Crock Pot-ready recipes for chili, chicken soup, spaghetti squash, and more here.

More: 15 Slow Cooker Recipes That Are Actually Healthy

5. Freeze leftover Greek yogurt or pureed greens into ice cube trays for ready-to-use boosters that you can pop into smoothies.

Cheers to smoothies that basically make themselves. More on yogurt bites here, and freezing greens here.

6. Curb cravings by snacking on foods high in healthy fats — like toast with peanut butter or avocado.

Curb cravings by snacking on foods high in healthy fats — like toast with peanut butter or avocado.

@fitmencook / Via instagram.com

As Liz Moody, healthy food blogger and founder of Sprouted Routes, explained to BuzzFeed Health: “This may sound counterintuitive but when trying to lose weight, many people make the mistake of cutting fat from their diet, which can leave them feeling super hungry, cranky, and less likely to stick to the plan long-term (which is key!). Adding in healthy fats boosts satiation and keeps you from noshing on simple carbs and sugar, or giving up too soon.”

More: 23 Surprising Weight-Loss Tips That Are Actually Doable

7. For a seasonal, oven-baked sweet treat, stuff pears with pecans + cinnamon, then drizzle with honey.

For a seasonal, oven-baked sweet treat, stuff pears with pecans + cinnamon, then drizzle with honey.

If you don’t have pecans, walnuts or granola would work perfectly too. Find the full recipe here, and find out what else is in season this month here.

More: How to Make Honey Cinnamon Baked Pears

|BuzzFeed Staff

Sweet and Savoury Coconut Recipes

20-Minute Meals You Need In Your Life This Week

Jenny Chang / BuzzFeed

1. Thai Basil Beef and Lemongrass Rice Bowls

Thai Basil Beef and Lemongrass Rice Bowls

Tieghan Gerard / Via halfbakedharvest.com

Don’t forget to top it with fresh basil, it takes the dish to a whole new level.

Get the recipe here.

2. Spaghetti Carbonara

Spaghetti Carbonara

Chung-Ah Ree / Via damndelicious.net

This dish only needs five ingredients and while the pasta cooks, you’ll toss together the quick sauce of eggs + bacon + parm.

Get the recipe here.

3. Ancho Chicken Tacos

Ancho Chicken Tacos

Lindsay / Via pinchofyum.com

Ancho chicken is delicious but it’s really all about the toppings.

Get the recipe here.

4. Greek Pasta Salad

Greek Pasta Salad

Ashley Manila / Via bakerbynature.com

Prep the veggies while the pasta cook and you’ll only need twenty minutes to put this one together. Also, it has a tzatziki dressing

Get the recipe here.

5. Easy Shrimp and Broccoli Stir Fry

Easy Shrimp and Broccoli Stir Fry

Chung-Ah Ree / Via damndelicious.net

Yes please!

Get the recipe here.

6. Tabasco & Honey Roasted Salmon

Tabasco & Honey Roasted Salmon

Ashley Manila / Via bakerbynature.com

Roasted salmon is the (super fast and easy) answer to all your problems.

Get the recipe here.

7. Healthy Chicken Parmesan

Healthy Chicken Parmesan

Lindsay / Via pinchofyum.com

It may look complicated but this dish only requires seven ingredients and if you prep the zoodles while the chicken is baking, you won’t need more than 20 minutes to finish the whole thing.

Get the recipe here.

|BuzzFeed Staff