PAIRED: Keeping resolutions – Super Foods for 2015

PAIRED: Keeping resolutions – Super Foods for 2015

by -
0 1662

Listen to Chef Mary on Paired and learn about 15 new super foods.

LOS ANGELES,  January 5th, 2015- ON Paired chef Mary Moran and guest host Summer Whitford will be discussing Super Foods, Nutrient Dense Foods and the misinformation that is prevalent in the news.

Chef Mary and Summer will be discussing great recipes that can be created with our list of “go to” foods to make this year count – for example kale rates #15 on a list of important foods to eat.

We can’t wait to share the full list and how incorporate these foods into your New Year’s diet. .

CDC Superfoods research and report

PAIRED on the CommDigiNews Hour – Live each Monday at 6:30pm and then available ON Demand.

Check Out Food Podcasts at Blog Talk Radio with Communities Digital News Hours on BlogTalkRadio

Salmon, White Beans and Watercress
Salmon, White Beans and Watercress

Salmon with White Beans and Watercress

Adapted from Prevention’s Health Guaranteed Cookbook

This recipe packs a wallop of nutritional benefits from the Omega-3 fatty acids in the salmon, the fiber, protein, vitamins and minerals in the beans as well as the fiber, vitamins and minerals in the watercress and parsley.

The salmon is poached with white beans for a light-tasting dish that’s high in fiber.

Serves: 4 | Prep: 15 min |Cook: 12 min |Total: 30 min


4 salmon fillets (4 ounces each)
Sea salt, to taste
Finely ground white pepper, to taste
2 tablespoons water
2 cloves garlic, minced
1 can (15 ounces) cannellini beans, rinsed and drained
4 plum tomatoes, diced
1/2 cup low fat, reduced-sodium, chicken broth
1 bunch watercress, rinsed and coarsely chopped
1/4 cup chopped fresh Italian parsley


1. Coat a broiler pan with no-stick spray. Preheat the broiler.
2. Season the salmon fillets with the salt and pepper; place on a broiler pan. Broil 4″ from the heat for 3 minutes per side, or until just opaque in the center when tested with a sharp knife.
3. Place the water in a large no-stick skillet. Bring to a boil over medium-high heat.
4. Add the garlic and stir for 1 minute.
5. Add the beans, tomatoes, and broth. Cook, stirring occasionally, for 3 to 4 minutes, or until heated through.
6. Add the watercress and parsley and cook for 30 seconds, or until the watercress begins to wilt.
7. Season with the salt and pepper and serve with the salmon.

Recipe Notes: Watercress is a delicate, leafy green that’s actually a member of the cruciferous family of vegetables. It has a sharp mustard-like flavor that complements the mild white beans and tomatoes in this dish. If watercress is unavailable, try substituting arugula, which has a pungent, peppery bite.




Click here for reuse options!
Copyright 2015 Communities Digital News

This article is the copyrighted property of the writer and Communities Digital News, LLC. Written permission must be obtained before reprint in online or print media. REPRINTING CONTENT WITHOUT PERMISSION AND/OR PAYMENT IS THEFT AND PUNISHABLE BY LAW.

Correspondingly, Communities Digital News, LLC uses its best efforts to operate in accordance with the Fair Use Doctrine under US Copyright Law and always tries to provide proper attribution. If you have reason to believe that any written material or image has been innocently infringed, please bring it to the immediate attention of CDN via the e-mail address or phone number listed on the Contact page so that it can be resolved expeditiously.

Mary Moran
Upon graduating from the California School of Culinary Arts in 2002, Chef Mary Payne Moran began her professional career shelling crabs at the world-renowned restaurant, Michael's in Santa Monica. Simultaneously, she launched her own company, Hail Mary’s, founded upon the belief that good food nurtures the soul, and began catering weddings, parties and large corporate events. In the fall of 2008, Mary began teaching her culinary skills to others. Currently she can be found at Hollywood School House teaching her after school cooking class, and teaching her popular "Vegetables or Not Here I Come" assembly. Most recently, Mary has launched another division in her company as well as a chef she is now also a Certified Nutritionist for high profile clients. She helps her clients discover their healthy way of eating. Mary has recently been published in the Los Angeles Magazine, & The New Jersey Star Ledger. Daily she addresses cooking aficionados through her blog - Cooking with Chef Mary as well as her how-to webisodes on You Tube.