Salmon Dinner

A diet rich in omega-3 fatty acids will help boost your skin’s hydration level, giving the skin a luminous glow. Think of the skin like a sponge; when a sponge lacks moisture every line and crevice is visible, but when water is added it plumps up and the lines diminish, the same is true for our skin. During the winter months moisture is stripped from our skin due to the extreme dryness in the air, so we need to work extra hard to stay hydrated. Consuming enough fluids everyday is the first step, but sometimes come January, it just isn’t enough. I recommend eating a diet rich in Omega-3’s to combat the dehydration. The best source of Omega-3’s is fatty fish such as, salmon, herring, mackerel, anchovies and sardines. Other good sources of omega 3’s are flax seed oil, ground flax seeds, and walnuts. It is easy to start incorporating these foods into your every day diet, here are some easy things to try.

• Add 1-2 tablespoons of ground flax seed (keep refrigerated in a closed container) to your bowl of cereal, oatmeal, pancake batter, smoothie, or peanut butter sandwich.
• Snack on walnuts (higher levels found in raw walnuts), toss a handful into your salad or yogurt parfait
• Have 2 servings of fatty fish every week. Salmon is delicious prepared in a variety of ways so change it up. I absolutely love salmon simply seasoned and grilled, but here are some fun different ways to enjoy it!

• 1 pound salmon fillet, skinned and cut into 4 portions
• 2 teaspoons blackening or Cajun seasoning
• 1 small avocado, pitted
• 2 tablespoons mayonnaise
• 4 crusty whole-wheat rolls, split and toasted
• 1 cup arugula
• 2 plum tomatoes, thinly sliced
• 1/2 cup thinly sliced red onion

Oil grill rack, preheat grill to high. Rub blackening (or Cajun) seasoning on both sides of salmon. Grill until cooked through, about 3 to 4 minutes per side. Mash together avocado and mayonnaise in a small bowl. To assemble sandwiches, spread the avocado mixture on the bottom half of each roll. Top with the salmon, arugula, tomato and onion.

• 1 package cream cheese, softened at room temperature
• 1 cup chopped fresh herbs: chives, dill and scallions
• 1 medium-length cucumber
• 1/2 pound smoked salmon, sliced thinly
• 1 package whole wheat flour tortillas


In a small bowl, mix cream cheese with chopped herbs and set aside. Slice cucumber very thinly lengthwise using a mandolin or very sharp knife. Spread 3/4 of a tortilla with a layer of the cream cheese mixture (this way the spread won’t ooze out when you roll it). With the uncovered portion at the top, arrange a layer of cucumber slices vertically from the bottom edge of the tortilla and then a layer of salmon slices horizontally. Roll tightly. (Use a sushi mat if you own one.) Chill, seam side down, covered with a slightly damp paper towel and plastic wrap. When ready to serve, cut on the bias in 1 1/2-inch slices, discarding uneven ends, and arrange on a serving platter.

Karli Kotfila