Hive Health Media

Eating for Strength

Hey guys….I was asked to put together a super healthy recipe for all you Hive Health Media readers by my good buddy Health Habits Doug.

I’m a chef living in Los Angeles and I speacialize in clean, healthy nutritious food. I live, eat (obviously) and breathe health.

If you’re a follower of HealthHabits you’ll have seen some my recipes on the site over the past few years.

I’ve been cooking for over 20 years and believe it or not…I love food. Fitness is also a huge part of my life and the correlation between food and fitness is something I believe in and live everyday.

In my latest project I’m shooting some easy-to-do healthy-cooking videos with former American Gladiator, ‘Titan’ Mike O’Hearn.

Today’s recipe, Indian Flavored Baked Salmon with Swiss Chard, which I’m doing exclusively here on HHM, is perfect for an after workout or last meal of the day.

High protein with nutrient packed greens. Swiss Chard is loaded with Vitamins C, A and K and is very low in calories and fats. Salmon of course is protein packed with 34 grams in 6 oz portion not to mention all the omegas in this bad boy.

THE RECIPE: 1 x 4-6 oz wild salmon

Glaze:

1/4 cup non-fat Greek yogurt
1″ piece of ginger, minced or finely grated
1 garlic clove, minced
1 tbsp lime juice
1/4 tsp ground turmeric
1/4 tsp curry powder
3/4 tsp Garam Masala
1/4 tsp cumin
1/4 tsp salt

Braised Swiss Chard:

1 bunch Swiss or rainbow chard – leaves trimmed from stalks, keep stalks
1 garlic clove – minced
1 large shallot – fine dice
2 tbsp olive oil
1 cup veg/chicken stock
drizzle honey (optional)

To prep the chard leaves:

Lay all the leaves on top of each other and roll them tightly together. Using a chef’s knife chop them as if you were chopping herbs. Watch me in action showing you how. Once chopped, put them in a colander and give them a good rinse in cold water. Chop the chard stalks into small uniform pieces. Preheat large saute pan on medium low heat, drizzle olive oil and saute chard stalks and shallot for 1 minute. Add garlic and continue sauteing for another 2-3 minutes, stirring occasionally. Do not brown, just soften.

Once the stalks and shallots are soft add the the washed leaves and saute for 3-4 minutes tossing them so they begin to wilt. When all the leaves have wilted add your broth and simmer on medium low heat for 10 minutes. Taste and season with S&P. If you find them to be bitter add drizzle honey to sweeten.

DIRECTIONS:

Preheat oven on broiler.

Mix all the glaze ingredients together in a bowl. Lay the fish on a foiled tray and smear the glaze on top. Set aside while you prep the chard. After the chard has been braising (with the broth) for a few minutes pop the fish in the top shelf of the oven and cook for 7 minutes.

Serve it up like I show you in the video.

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If you want to find more of my healthy recipes or even for some reason want to know more about me, don’t be shy.

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Cheers.

I’m an Irishman who is passionate about healthy cooking. What's an Irishman know about healthy food? I trained at the infamous Ballymaloe Cookery School in Ireland. Situated in the middle of a 100 acre farm, half of which is organic today, Ballymaloe was a pioneer in sustainable cooking. What was grown on the farm and what was locally reared is what we used in our cooking and what we ate. I learned the importance of eating fresh, farm to table food and the importance of using quality ingredients including meats. Los Angeles, being the Mecca of health and fitness (I saw that at Gold’s Gym) was the perfect destination to continue my career in healthy cooking. I began working for a number of prestigious L.A. based catering companies and was hired as a consulting chef on the Body-for-Life Program for EAS, a multinational sports and nutrition company. My recipes have been published in books and magazines and I’m a regular contributor to other websites. You name it, I do it, all in the sake of healthy eating. And I still find time to provide recipes for our blog, which is now a part of my site. My focus and passion remain the same with everything I do: to show people that cooking doesn’t have to be complicated and healthy food doesn’t mean bland or boring. I advocate buying local, seasonal and sustainable foods and I encourage people to get away from the convenient “out of a box” food and to get back to the basics of home cooking. As far as I’m concerned, it doesn’t have to be flashy, just damn tasty! And that’s what an Irishman knows about healthy food. GavanMurphy.com. Twitter: @healthyirishman Facebook: thehealthyirishman

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