This document provides a recipe for Plank-Grilled Sweet Soy Salmon. The summary is: The recipe calls for marinating wild salmon fillets in a mixture of soy sauce, sake, mirin, sugar, scallions and ginger. The salmon is then placed skin-side down on a soaked grilling plank and cooked over indirect heat until just cooked through. The plank is used to serve the salmon. The recipe notes that using a plank keeps the fish from sticking to the grill and imparts a subtle smoky flavor.

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Ever wondered if you could really add years to your life by making smarter food choices? You can!
Turn back the hands of time with these 7 dishes. They're chock full of antioxidants and vitamins that
lower cholesterol, prevent heart disease and slow aging effects. Oh, and they’re delicious...
Plank-Grilled Sweet Soy Salmon
An abundant source of omega-3 fatty acids, fish can help prevent cholesterol buildup and abnormal
heart rhythms. Using a plank to grill fish keeps it from sticking or falling through the grate and
imparts a subtle smoky flavor to the salmon. You could also use mahi-mahi or Pacific halibut in this
recipe.
Serves: 4
Preparation time: 2-1/4 hours
Ingredients
1/4 cup reduced-sodium soy sauce
1/4 cup sake or dry white wine
1/4 cup mirin (see Note)
2 tablespoons sugar
3 tablespoons coarsely chopped scallions
3 tablespoons coarsely chopped fresh ginger
4 5-ounce wild salmon fillets or steaks, 3/4 to 1 inch thick, skin on
1 small lemon, thinly sliced
Preparation
1. Soak a grilling plank in water for 2-4 hours.
2. Meanwhile, combine soy sauce, sake (or white wine), mirin, sugar, scallions and ginger in a small
saucepan and bring to a boil. Remove from the heat and let cool to room temperature.
3. Place salmon in a shallow dish and pour the marinade over it. Place lemon slices on top. Marinate
in the refrigerator for at least 30 minutes but no more than 2 hours, turning the fish once or twice.
4. Preheat grill to medium-high.
5. Place the soaked plank over direct heat on the grill and heat for 2 minutes. Move the plank so it’s
over indirect heat. Remove the salmon from the marinade, place it skin-side down (if using fillets) on
the hot plank and replace the lemon slices on top. Close the lid and cook until the fish is just cooked
through, about 10 to 15 minutes. Use the plank as the serving platter, if desired.
Enjoy!
Nutrition Facts
Per serving:
233 calories
10 g fat (2 g sat, 3 g mono)
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2. 90 mg cholesterol
1 g carbohydrate
32 g protein
0 g fiber
93 mg sodium
794 mg potassium
Nutrition Bonus: selenium (84% Daily Value), potassium (23% DV), excellent source of omega-3s
Red Wine Marinade
Red wine contains resveratrol which slows aging, particularly in the heart. This simple classic
marinade is perfect paired with dark meats. For intense flavor, use a full-bodied red, such as Shiraz
or Zinfandel. For poultry, try a lighter red, such as Pinot Noir or Burgundy.
Serves: 4-8
Preparation time: 10 minutes
Ingredients
2 cups red wine
1 small onion, diced
2 3-inch strips orange zest
2 sprigs fresh rosemary, coarsely chopped
2 tablespoons red currant jelly
1 teaspoon kosher salt
1 teaspoon freshly ground pepper
Preparation
1. Combine wine, onion, orange zest, rosemary, jelly, salt and pepper in a medium bowl. Pour the
marinade into a shallow baking dish or 1-gallon sealable plastic bag for marinating 1 to 2 pounds (4-8
servings) of your chosen protein.
Enjoy!
Nutrition Facts
Per 2 teaspoons:
8 calories
0 g fat (0 g sat, 0 g mono)
0 mg cholesterol
1 g carbohydrate
0 g protein
0 g fiber
16 mg sodium
12 mg potassium
Roasted Asparagus with Pine Nuts
Asparagus is rich in immunity-enhancing antioxidants, while pine nuts offer heart-healthy
monounsaturated fat. Roasting is one of the easiest and tastiest ways to cook asparagus. Here we give
it an extra flourish with a quick sauce of reduced balsamic vinegar and a sprinkling of toasted pine
nuts.
Serves: 4
Preparation time: 20 minutes
Ingredients
2 tablespoons pine nuts
1-1/2 pounds asparagus
1 large shallot, thinly sliced
2 teaspoons extra-virgin olive oil
1/4 teaspoon salt, divided
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3. Freshly ground pepper to taste
1/4 cup balsamic vinegar
Preparation
1. Preheat oven to 350° F. Spread pine nuts in a small baking pan and toast in the oven until golden
and fragrant, about 7 to 10 minutes. Transfer to a small bowl to cool.
2. Increase oven temperature to 450° F. Snap off the tough ends of asparagus. Toss the asparagus
with shallot, oil, 1/8 teaspoon salt and pepper. Spread in a single layer on a large baking sheet with
sides. Roast, turning twice, until the asparagus is tender and browned, about 10 to 15 minutes.
3. Meanwhile, bring vinegar and the remaining 1/8 teaspoon salt to a simmer in a small skillet over
medium-high heat. Reduce heat to medium-low and simmer, swirling the pan occasionally, until
slightly syrupy and reduced to 1 tablespoon, about 5 minutes. To serve, toss the asparagus with the
reduced vinegar and sprinkle with the pine nuts.
Enjoy!
Nutrition Facts
Per serving:
120 calories
6 g fat (0 g sat, 3 g mono)
33 mg cholesterol
4 g carbohydrate
11 g protein
0 g fiber
112 mg sodium
0 g potassium
Dark Chocolate Meringue Drops
Dark chocolate has been known to lower blood pressure and cholesterol. With a knock-your-socks-off
bittersweet chocolate taste, these meringue cookies have a puffy exterior and a moist interior. For an
interesting flavor-texture combination, add finely chopped cocoa nibs to the batter. Nibs, which are
bits of roasted and hulled cocoa beans, are crunchy and have a pure (unsweetened) chocolate taste.
Serves: Makes about 40 cookies
Preparation time: 1 hour
Ingredients
5 ounces bittersweet chocolate (60-75% cacao), divided
2 tablespoons unsweetened cocoa powder (preferably Dutch-process), sifted after measuring if lumpy
3 tablespoons cocoa nibs, optional
1/3 cup egg whites (about 3 large), at room temperature
1/2 teaspoon cream of tartar
1/2 cup sugar, divided (use 1-1/2 teaspoons less if cocoa nibs are omitted)
1/2 teaspoon vanilla extract
Preparation
1. Position racks in upper and lower thirds of oven; preheat to 350°F. Line 2 baking sheets with
parchment paper and coat the paper with cooking spray.
2. Coarsely chop 3 ounces of chocolate and place it in a small microwave-safe bowl. Microwave on
medium for 1 minute. Stir, then continue microwaving on medium, stirring every 20 seconds, until
mostly melted. Stir until the remaining chocolate melts completely.
3. Chop the remaining 2 ounces chocolate into pieces the size of mini chocolate chips. Combine in a
small bowl with cocoa and cocoa nibs (if using).
4. Combine egg whites and cream of tartar in a clean medium mixing bowl. Beat with an electric
mixer on low for 30 seconds, then at medium speed until soft peaks start to form. Immediately add
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4. about 2 tablespoons sugar; beat for 1 minute. Slowly, about a tablespoon at a time, add the
remaining sugar, then vanilla, continuing to beat on medium speed until the mixture is smooth,
opaque, glossy and thickened, about 2 minutes longer. Scrape down the sides of the bowl, raise the
speed to high, and beat for 30 seconds more. Lightly fold in the chocolate-cocoa mixture and the
melted chocolate just until evenly incorporated and no streaks remain; do not overmix. Immediately
drop the batter by rounded teaspoonfuls about 1 inch apart onto the prepared baking sheets.
5. Bake the cookies, switching the pans back to front and top to bottom halfway through, until just
firm when gently pressed on top but still soft inside, 8 to 12 minutes. Transfer the pans to wire racks
and let stand for 1 to 2 minutes. Then slide the paper from the pans to a flat surface and let the
cookies cool completely, about 15 minutes. Gently lift the cookies from the parchment paper using a
wide-bladed spatula.
Enjoy!
Nutrition Facts
Per cookie:
28 calories
1 g fat (1 g sat, 0 g mono)
0 mg cholesterol
5 g carbohydrate
0 g protein
0 g fiber
4 mg sodium
10 mg potassium
Ginger-Steamed Fish with Troy's Hana-Style Sauce
This shoyu-based sauce with fresh ginger, garlic and sesame is a Hana classic. Aloha Shoyu is the
preferred brand at the Hawaiin hotel. (We use reduced-sodium soy sauce to keep the sodium in
check.) Chef David Patterson prepares the dish with onaga, a red snapper found only in the Hawaiian
waters; it’s tender, sweet and mild in flavor. We found that halibut and other white fish were also
delicious.
Serves: 6
Preparation time: 20 minutes
Ingredients
For the fish:
6 5-ounce portions striped bass, halibut or any flaky white fish
6 1/4-inch-thick slices peeled fresh ginger
For the sauce:
1/4 cup minced peeled fresh ginger
1/4 cup chopped garlic
1/4 cup sesame seeds
2 tablespoons grapeseed oil or canola oil
2 tablespoons toasted sesame oil
1/4 cup reduced-sodium soy sauce
2-3 scallions, thinly sliced, for garnish
Preparation
To prepare fish:
1. Bring 1 to 2 inches of water to a boil in a pot large enough to hold a two-tier bamboo steamer. (If
you don’t have a steamer, improvise by setting mugs upside down in a large pot and resting a large
heatproof plate on top.) Put a heatproof plate in each of the steamer baskets. Place 3 portions of fish
on each plate with a slice of fresh ginger on top. Stack the baskets, cover and set over the boiling
water. Steam the fish for 7 minutes per inch of thickness.
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5. To prepare sauce:
1. Meanwhile, combine minced ginger, garlic and sesame seeds in a small bowl. Heat grapeseed (or
canola) oil in a medium skillet over medium-high heat. Add the ginger mixture and cook, stirring,
until fragrant, 1 minute. Add sesame oil; allow the mixture to get hot. Add soy sauce (be careful, it
will splatter a bit) and cook for 1 minute more.
2. Transfer the fish to a deep platter. Discard the ginger slices. Pour the sauce over the fish and
garnish with scallions.
Enjoy!
Nutrition Facts
Per serving:
310 calories
16 g fat (1 g sat, 6 g mono)
45 mg cholesterol
4 g carbohydrate
31 g protein
1 g fiber
444 mg sodium
674 mg potassium
Nutrition Bonus: selenium (74% Daily Value), magnesium (31% DV), potassium (20% DV), excellent
source of omega-3s
Beets & Greens Salad with Cannellini Beans
Rich in nitrates, beets help lower blood pressure and decrease the risk of heart disease. Sometimes
beets in the market have beautiful, unblemished, tender greens attached. Blanch the greens and toss
with beans and vinaigrette, using some of the beets to garnish the salad, as in this recipe. Or, you can
make the salad with beet greens on their own. Either way is delicious.
Serves: 4
Preparation time: 2 hours
Ingredients
2 bunches beets with unblemished greens or 8 cups lightly packed beet greens
2 cloves garlic, crushed and peeled
1/2 teaspoon salt
3 tablespoons red-wine vinegar
1/3 cup extra-virgin olive oil
1 teaspoon dried oregano or 2 teaspoons fresh oregano leaves, minced
Freshly ground pepper to taste
15-ounce or 19-ounce can cannellini beans, rinsed
1/4 cup thinly slivered red onion (1/2 small onion)
Preparation
1. If using beets, preheat oven to 400°F. Cut greens from beets, leaving about 1 inch of stem
attached; reserve about 8 cups greens, lightly packed. Wash and dry the beets. Wrap in foil and roast
until tender, 1-1/4 to 1-1/2 hours, depending on the size. (Alternatively, place beets in a microwave-
safe dish, add 1/4 cup water, cover and microwave on high for 20 to 25 minutes.) When the beets are
cool enough to handle, peel 4 of them and cut into 1/2-inch wedges. You should have about 2 cups.
Place in a medium bowl. (Reserve the remaining beets for another use.)
2. Using a mortar and pestle or the side of a chef’s knife, mash garlic and salt into a paste. Transfer
to a large bowl. Add vinegar and whisk to blend. Add oil, oregano and pepper, whisking until blended.
Measure out 1 tablespoon and add to the beet wedges; toss to coat. Add beans to the remaining
dressing and toss to coat. Marinate at room temperature until ready to use.
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6. 3. Place onion in a small bowl, cover with cold water and add a handful of ice cubes; let stand for 10
minutes, or until ready to use.
4. Meanwhile, bring 2 cups lightly salted water to a boil in a large wide pan. Wash beet greens in
several changes of water; trim the stems. Add the greens to boiling water, cover and cook until
tender, about 5 minutes. Drain well, pressing on the greens with the back of a spoon to remove
excess moisture. Cut into 1-inch pieces.
5. Drain the onion. Add to the beans along with greens; toss to coat. Spoon the salad onto a serving
platter or individual plates and garnish with the beets, if using. Serve immediately.
Enjoy!
Nutrition Facts
Per serving:
302 calories
19 g total fat (2 g sat, 13 g mono)
0 mg cholesterol
28 g carbohydrate
7 g protein
8 g fiber
869 mg sodium
821 mg potassium
Nutrition Bonus: vitamin A (90% Daily Value), vitamin C (30% DV), potassium (23% DV), folate & iron
(20% DV), calcium & magnesium (15% DV)
Whole-Wheat Blueberry Bars
Compounds in blueberries diminish inflammation and prevent damage caused by free radicals
(molecules that damage cell membranes). These delicious blueberry treats feature moist fruit filling
with a crunchy topping made with the same dough as the crust.
Serves: Makes 15 bars
Preparation time: 50 minutes
Ingredients
For the crust:
1-1/3 cups plus about 3 tablespoons whole-wheat pastry flour, divided
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup packed light brown sugar
2 tablespoons butter, softened
2 tablespoons canola oil
1 large egg
1 teaspoon vanilla extract
For the blueberry filling:
1/2 cup granulated sugar
2 tablespoons all-purpose flour
1 teaspoon freshly grated lemon zest
2 cups fresh or frozen blueberries
1 tablespoon lemon juice
Confectioners' sugar for dusting (optional)
Preparation
To make crust:
1. Preheat oven to 350°F. Coat an 8” x 12” baking dish with nonstick cooking spray.
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7. 2. Whisk together 1-1/3 cups whole-wheat pastry flour, baking powder, baking soda and salt in a large
bowl. Beat together brown sugar, butter, oil, egg and vanilla in another large bowl with an electric
mixer on high speed until smooth, making sure no lumps of brown sugar remain, about 1 minute. Add
the dry ingredients and stir with a wooden spoon until well blended. (The dough will be quite firm.)
3. Transfer two-thirds of the dough to the prepared baking dish; cover the dough with a piece of
plastic wrap and use it to press the dough into the bottom of the dish in an even layer. Remove the
plastic wrap. Bake until puffed and golden, about 15 minutes.
To make the topping:
1. Gradually work enough of the remaining 3 tablespoons whole-wheat pastry flour into the remaining
dough using your fingertips, until it resembles coarse crumbs.
To make the filling:
1. Stir together sugar, all-purpose flour and lemon zest in a small bowl.
2. Combine blueberries and lemon juice in a medium saucepan; cook, stirring, over medium heat until
the berries begin to exude juice. Add the sugar mixture and stir until the filling reaches a simmer and
thickens.
3. Push down the higher outside edges of the baked crust with a wooden spoon; pour the hot filling
over it and spread all the way to the sides of the dish. Sprinkle the crumb topping over the top. Bake
until the topping is golden, 15 to 20 minutes longer.
4. Transfer the baking dish to a rack and let cool, covered with a kitchen towel to soften the crumbs
slightly. Cut into 15 bars. Dust lightly with confectioners' sugar if using. Store at room temperature in
an airtight container.
Enjoy!
Nutrition Facts
Per serving:
169 calories
4 g fat (1 g sat, 1 g mono)
18 mg cholesterol
32 g carbohydrate
2 g protein
2 g fiber
104 mg sodium
22 mg potassium
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