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Wellness for the Family: Culinary Therapy

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May is Mental Health Awareness Month — and did you know that cooking can do your brain some good? Registered dietician with Blue Cross Blue Shield of Michigan, Shanthi Appelö joined us LIVE today to share benefits associated with cooking at home such as raising your self esteem, boosting creativity, relationship bonding, and more. She also shared a delicious recipe that you can check out down below. For more information on Shanthi and all her amazing work,

One Pan Maple Glazed Salmon with Crispy Broccoli:

Serves 4

Whether you’re cooking for a family or just yourself, a one-pan dish is arguably the perfect lazy-day meal besides takeout. This recipe packs in several healthy elements, including omega-3 fatty acids from the glazed salmon and a vitamin C, K and fiber punch from the crispy broccoli. Want to make it a fully balanced healthy meal? Serve it with quinoa or brown rice.

Ingredients

  • ½ cup soy sauce
  • ¼ cup maple syrup
  • Juice from 1 lime
  • 1 Tbsp. grated ginger
  • 4 salmon filets
  • 2 heads broccoli, base trimmed, cut into florets
  • 1 Tbsp. olive oil
  • Salt and pepper to taste
  • 2 green onions, chopped

Instructions

  1. Prepare marinade. In a bowl, whisk soy sauce, maple syrup, lime juice and ginger. Reserve 3 tablespoons of marinade.
  2. In a flat dish, place salmon filets skin side up in the marinade. Allow the fish to marinate for 20-30 minutes.
  3. Start the oven broiler and prepare the broccoli. On a foil-lined sheet pan (do not use parchment paper as it may burn under the broiler) add the broccoli florets and drizzle with olive oil. Season with salt and pepper.
  4. On the same sheet pan, place the marinated salmon, skin side down next to the broccoli. Place on top rack under broiler for 7-10 minutes or until salmon has reached desired temperature (125-130 degrees F makes for a nice texture).
  5. Serve salmon and broccoli over brown rice or quinoa if desired. Use the reserved marinade to drizzle over the salmon and broccoli. Top with chopped green onions and serve with a lime wedge. 

 

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