Eating Healthy Doesn't Have to Suck #4 - Post benefits charity.

Pan seared salmon with baby spinach and arugula in a garlicky lemon cream sauce._{A heart-healthy, diabetic-friendly dinner that is easy and taste incredible.}

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Guy Fieri said -

"Cooking is all about people. Food is maybe the only universal thing that really has the power to bring everyone together. No matter what culture, everywhere around the world, people eat together."

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boss err wife, will give it an honest evaluation).Before I get started I would like to let everyone know that @papilloncharity will be the 100% beneficiary of today's post. If you are not familiar with the work they do I encourage you to click on the link and read about it, truly amazing is all I can really say. I will be donating every sixth post from now on to a worthy charity on HIVE that is both praise-worthy and verified. If you have a charity or know of a charity on the HIVE blockchain please let me know in the comments and I will be happy to look into it. I don't promise we will contribute to your suggestions but we (I and my

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Now let's get on with it! This was tonight's dinner, simple and elegant with lots of taste. You will need the following -

• 4 each 6-8 ounce salmon filets (skin on or off doesn't matter)
• 1 teaspoon of kosher salt
• 1 teaspoon of freshly ground black pepper
• 3 (or more if a fan like me) cloves of minced garlic
• 1 tablespoon of flour
• 1 tablespoon of your favorite butter substitute (remember this is heart-healthy)
• 2 tablespoons of chopped fresh dill
• 1 lemon (zest and juice) + 1 lemon cut in wedges for garnish
• if you like spicey you can also add 1 teaspoon of cayenne pepper or red pepper flakes
• 1 to 1 1/2 cups of unsweetened almond milk
• 2 cups of spinach (preferably baby spinach)
• 2 cups arugula (if you don't have arugula you can do all spinach (but arugula adds a kind of bitter and peppery flavor to the dish)
• 1 tablespoon of olive oil

First season the salmon with salt and pepper on both sides. Place a large skillet or fry pan (I use cast iron it makes for a nice even crust on the fish) over medium-high heat and add the olive oil. When the oil starts to shimmer slightly add the salmon (skin side up if not skinless) and cook until it has a nice golden sear (about 5-6 minutes) carefully turn the salmon and cook another 5-6 minutes until the fish is cooked through and flakes easily. DO NOT OVERCOOK! There are two things in life nobody really enjoys 1. Overcooked fish and 2. Overcooked chicken breast! Remove the fish from the pan.

Now for part two! Reduce heat slightly to medium, add the butter (substitute) and when melted add the garlic (and red pepper flakes if using) and cook 30 seconds or so, now whisk in the flour, and cook for about a minute stirring constantly until it forms a thick rue. Now while whisking stir in the almond milk a little at a time, we're making a bechamel sauce basically or cream sauce (without the cream), keep adding the almond milk as the sauce thickens until it reaches a consistency that is slightly less than that of gravy (gravies are THICK, sauces are CREAMY).

Now add the fresh dill, lemon zest, and lemon juice. When you have that mixed in well add the spinach/arugula and cook just until it is wilted. Now add the salmon back to the pan to warm it back up a bit (remember it's been sitting on a plate for a few minutes now).

Plating - Place one salmon filet in the center of each plate. Add a large spoonful of the cream spinach mixture to each side and drizzle some on the fish like the picture above. Garnish with fresh lemon wedges and indulge.

This recipe originally used unsalted butter and heavy cream for the sauce adding to the fat content and a higher amount of cholesterol (we are shooting for heart-healthy remember). By using a butter substitute (mine is made from an olive oil base) and almond milk we reduce fat, cholesterol, and calories extensively. Spinach of course has all kinds of health benefits and salmon is rich in omega-3's. Bon Appetite!

YOU!Please remember 100% of this post benefits @papilloncharity. Also, I enjoy reading comments and hearing suggestions - feedback is a critical part of the creative process! My diet and lifestyle changes so far have resulted in much lower blood sugar levels, weight loss (still working on that but 267 lbs. is way better than 305 lbs.), and lower cholesterol. I'm not a doctor so if you have health issues you should consult your doctor and a dietician to find out what's right for

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Hope you all enjoyed my post - until next time.