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July 2, 2011
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Weekly Newsletter and Healthy Food Tip and Recipe.
Weekly Newsletter and Healthy Food Tip and Recipe.
healthy food tip and recipe
Daily Summer Recipe
If you don't know what to serve for dinner tonight ...
Short on time? You receive enormous nutritional benefits by adding from this flavorful combination of tangy salsa and salmon to your Healthiest Way of Eating. And it , which can be prepared in minutes. It is an exceptionally good source of hard-to-find, health-promoting omega-3 fatty acids.
Quick Broiled Salmon with Ginger Mint Salsa
Prep and Cook Time: 15 minutes
Ingredients:
In-Depth Nutritional Profile for Quick Broiled Salmon with Ginger Mint Salsa
Healthy Food Tip
Let me give you one example from a research study that examined the iodine content of sea vegetables from a variety of different locations, including waters off the coasts of the United States, Canada, Tasmania, and Namibia. This study found one species of the sea vegetable nori to contain over 8,165 micrograms of iodine per gram of plant!
To give you a better idea of how much iodine this amount represents, consider the fact that one tablespoon's worth of fresh sea vegetable will weigh approximately 5 grams, which would give one tablespoon of this particular nori over 40,000 micrograms of iodine. Since the Dietary Reference Intake (DRI) level for iodine for daily recommended iodine is 150 micrograms, this amount would represent about 266 times the recommended amount! It would also be about 40 times more than the recommended limit for daily iodine intake. This level, called the Tolerable Upper Limit (UL), is set for 1,100 micrograms for adults. On the other hand, in this same research study, scientists found some samples of kelp to contain only 16 micrograms of iodine per gram, leaving a tablespoon to contain approximately 80 micrograms and under 55% of the recommended daily intake level.
Even though two different types of sea vegetables (nori and kelp) are being compared in the above example, dramatic differences of this kind of iodine content can occur within the kelp family or within the nori family. In other words, not only is it impossible to find a constant iodine level among the different types of sea vegetables, but it is also impossible to find a constant iodine level within kelp sea vegetables, or nori sea vegetables, or within other types of these ocean foods.
Researchers have tried to determine the reason for these amazing differences in sea plants and their iodine content, and there appear to be many different factors. Most of these factors are related to the changing needs of the plants, including the operation of their chemical defense systems and their antioxidant needs.
Unfortunately, for us humans who may need to focus on our level of iodine intake, this situation makes sea vegetables a non-dependable source of iodine, and a potentially risky source of excess iodine.
For these reasons, I do not recommend that you count on sea vegetables as a dependable food for offsetting an iodine deficiency, and I also recommend that you think about sea vegetables as a potential source of iodine excess. (Many food databases do not even report the iodine content of sea vegetables due to this unusual amount of variability in sea vegetables when it comes to this mineral). Some manufacturers of sea vegetables do measure the iodine content in their products and present this information on their labeling. This type of information can of course be extremely helpful.
The World's Healthiest Foods can offer a range of other foods that are valuable sources of iodine. For more information about iodine-containing foods, visit the Essential Nutrients section of our website (http://whfoods.org/nutrientstoc.php) and click on the "Iodine" link.
Mussig K, Thamer C, Bares R, et al. Iodine-induced thyrotoxicosis after ingestion of kelp-containing tea. J Gen Intern Med 2006 Jun;21(6):C11-4.
Sun XW, Weng HX, Qin YC. Release of bioactive active iodine in kelp. J Environ Sci (China) 2005;17(2):241-4.
For more information on this topic, please see:
If you have any questions about today's Healthy Food Tip Ask George Your Question
How to Order The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating. See sample pages and find out how to place an order for our new book. The special offer of free shipping is still in effect. We are already getting wonderful feedback which we want to share with you, so we're posting it on the bottom of our home page. Enjoy the book and let us know how you like it. We bought your book and enjoyed reading very much. Thank you so much for the healthy and wonderful recipes. Please continue to spread the best methods of cooking to the world. - AN
If you don't know what to serve for dinner tonight ...
Short on time? You receive enormous nutritional benefits by adding from this flavorful combination of tangy salsa and salmon to your Healthiest Way of Eating. And it , which can be prepared in minutes. It is an exceptionally good source of hard-to-find, health-promoting omega-3 fatty acids.
Prep and Cook Time: 15 minutes
Ingredients:
- 1/3 lb salmon fillet, cut in half
- 2 tsp lemon juice
- sea salt and pepper to taste
- Salsa
- 1 ripe tomato, diced
- 1/2 cup green onions, minced
- 1 tsp ginger, minced
- 2 tsp fresh mint, minced
- 1 tsp lime juice
- sea salt and pepper to taste
- To Quick-Broil, preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
- Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
- Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
- Combine all salsa ingredients.
- Spoon over salmon.
- Garnish with mint and a sprinkle of extra virgin olive oil.
Serves 2
Printer Friendly Version of Quick Broiled Salmon with Ginger Mint Salsa In-Depth Nutritional Profile for Quick Broiled Salmon with Ginger Mint Salsa
Healthy Food Tip
Does the iodine value of kelp depend on the location it was grown?
Yes, the amount of iodine contained in kelp and all other sea vegetables depends heavily on its environment. While all plants—both sea plants and land plants—depend on their environment for mineralization, the circumstances are particularly variable with respect to sea plants and iodine. Let me give you one example from a research study that examined the iodine content of sea vegetables from a variety of different locations, including waters off the coasts of the United States, Canada, Tasmania, and Namibia. This study found one species of the sea vegetable nori to contain over 8,165 micrograms of iodine per gram of plant!
To give you a better idea of how much iodine this amount represents, consider the fact that one tablespoon's worth of fresh sea vegetable will weigh approximately 5 grams, which would give one tablespoon of this particular nori over 40,000 micrograms of iodine. Since the Dietary Reference Intake (DRI) level for iodine for daily recommended iodine is 150 micrograms, this amount would represent about 266 times the recommended amount! It would also be about 40 times more than the recommended limit for daily iodine intake. This level, called the Tolerable Upper Limit (UL), is set for 1,100 micrograms for adults. On the other hand, in this same research study, scientists found some samples of kelp to contain only 16 micrograms of iodine per gram, leaving a tablespoon to contain approximately 80 micrograms and under 55% of the recommended daily intake level.
Even though two different types of sea vegetables (nori and kelp) are being compared in the above example, dramatic differences of this kind of iodine content can occur within the kelp family or within the nori family. In other words, not only is it impossible to find a constant iodine level among the different types of sea vegetables, but it is also impossible to find a constant iodine level within kelp sea vegetables, or nori sea vegetables, or within other types of these ocean foods.
Researchers have tried to determine the reason for these amazing differences in sea plants and their iodine content, and there appear to be many different factors. Most of these factors are related to the changing needs of the plants, including the operation of their chemical defense systems and their antioxidant needs.
Unfortunately, for us humans who may need to focus on our level of iodine intake, this situation makes sea vegetables a non-dependable source of iodine, and a potentially risky source of excess iodine.
For these reasons, I do not recommend that you count on sea vegetables as a dependable food for offsetting an iodine deficiency, and I also recommend that you think about sea vegetables as a potential source of iodine excess. (Many food databases do not even report the iodine content of sea vegetables due to this unusual amount of variability in sea vegetables when it comes to this mineral). Some manufacturers of sea vegetables do measure the iodine content in their products and present this information on their labeling. This type of information can of course be extremely helpful.
The World's Healthiest Foods can offer a range of other foods that are valuable sources of iodine. For more information about iodine-containing foods, visit the Essential Nutrients section of our website (http://whfoods.org/nutrientstoc.php) and click on the "Iodine" link.
References
Lu L, Qian Y, Lu X. . Wei Sheng Yan Jiu 2004 Sep;33(5):618-9. Mussig K, Thamer C, Bares R, et al. Iodine-induced thyrotoxicosis after ingestion of kelp-containing tea. J Gen Intern Med 2006 Jun;21(6):C11-4.
Sun XW, Weng HX, Qin YC. Release of bioactive active iodine in kelp. J Environ Sci (China) 2005;17(2):241-4.
For more information on this topic, please see:
If you have any questions about today's Healthy Food Tip Ask George Your Question
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Is raw spinach better for you than cooked spinach? How to Order The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating. See sample pages and find out how to place an order for our new book. The special offer of free shipping is still in effect. We are already getting wonderful feedback which we want to share with you, so we're posting it on the bottom of our home page. Enjoy the book and let us know how you like it. We bought your book and enjoyed reading very much. Thank you so much for the healthy and wonderful recipes. Please continue to spread the best methods of cooking to the world. - AN Copyright © 2011 The George Mateljan Foundation, All Rights Reserved
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