VISN 2: Veterans' Wellness, Summer 2014 - New York/New Jersey VA Health Care Network
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New York/New Jersey VA Health Care Network


VISN 2: Veterans' Wellness, Summer 2014

     Summer 2014
Use Herbs to Trim Fat

Veterans Wellness Magazine Summer 2014
Are you looking for an innovative way to trim
fat and sodium from your cooking without sacrificing flavor? Then herbs are the answer. These fragrant plant leaves liven up even the simplest recipes.

During the summer months, you can grow herbs in a sunny section of your backyard. A windowsill that gets a lot of sunlight also is the perfect spot for small pots of herbs like parsley, basil and chives.

Dill, tarragon or thyme are great choices for seasoning fish. Try oregano, rosemary or sage when preparing chicken. Basil, chives and parsley are great additions to salads and vegetables.

For the Baja-Style Salmon Tacos, you’ll need cilantro, cumin and coriander.

Baja-Style Salmon Tacos
Serves 4
12 oz. salmon fillet, cut into 4 portions (3 oz. each)
4 (8-inch) whole-wheat tortillas

For taco filling:
1 cup green cabbage (about ¼ head), rinsed and shredded
1 teaspoon lime juice
1 teaspoon honey
½ cup red onion, thinly sliced (or substitute white onion)
1 medium jalapeno chili pepper, rinsed and split lengthwise — remove seeds and white membrane, and mince (about 2 tablespoons); for less spice, use green bell pepper
1 teaspoon fresh cilantro, minced (or substitute ½ teaspoon ground coriander)
  For marinade:
½ tablespoon corn oil or other vegetable oil
1 tablespoon lime juice
2 teaspoons chili powder
½ teaspoon ground cumin
½ teaspoon ground coriander
¼ teaspoon salt

Preheat grill on high. Prepare taco filling by combining all ingredients. Let stand for 10-15 minutes.

To prepare the marinade, combine the oil, lime juice, chili powder, cumin, coriander and salt in a bowl. Place salmon fillets in a flat dish with sides. Pour marinade evenly over fillets.
  Place salmon fillets on grill. Cook for 3-4 minutes on each side, until fish flakes easily with a fork in the thickest part. Remove from the heat and set aside for 2-3 minutes. Cut into strips.
To make each taco, fill 1 tortilla with ¾ cup filling and 1 salmon fillet.

Nutrition Facts
Each serving provides about 325 caories, 11 grams total fat, 29 grams carbohydrates, 24 grams protein, 4 grams total fiber, 395 milligrams sodium and 54 milligrams cholesterol.

Source: National Heart, Lung and Blood Institute, Keep the Beat Recipes: Deliciously Healthy Dinners Use Herbs to Trim Fat

Veterans Wellness Home
Summer 2014

Veterans Wellness Summer 2014 PDF
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