BROILED SALMON ON CURRIED LENTILS AND SAVORY MUFFINS

                Broiled salmon on curried lentils and savory muffins

           We find ourselves each New Year full of fresh expectations and resolutions, which tend to lose their luster as January advances. Interestingly, 2026 finds us with a newly revised healthy food pyramid by the FDA, which in its simplest description looks like an upside-down pyramid of the one with which we are familiar. Meat and protein are now on the wide top and grains are on the narrow bottom.

          As an omnivore I no longer will have to squint to find the previously approved 3 oz. meat serving on my plate. The new 5-6 oz portion guidelines may not satisfy true carnivores, but most of us certainly will feel more satisfied. The biggest challenge of the new pyramid is to decrease our consumption of processed foods and sugar, which tends to creep in unobtrusively in both food and drinks. Years ago, I had the opportunity to challenge a student in the laboratory, by having her weigh out 39 grams of sugar which is found in every coke. Grams in the USA are not in common use and seem innocuous, so she was horrified by the impressive mound of sugar on the scale, equivalent to almost 4 tablespoons (1 teaspoon sugar=4grams)!

          Fortunately, lentils and fish are still on the highly approved healthy food list, which led to a delicious dinner of broiled salmon on a bed of spicy curried lentils.

                                      Curried lentils

          Rinse 1 cup dried lentils and drain.  In a medium pot heat 1 tbsp. olive oil and sauté 1 medium chopped onion, 1 stalk diced celery, 1 diced carrot and 2 minced garlic cloves for 5 minutes. Stir in: 1tsp. thyme, ½ tsp. sumac (optional), ½ tsp. each diced fresh ginger and turmeric (or dried), ½ tsp. lemon pepper, 1 tsp. salt and 1tsp. curry powder (mild) and cook for 2 minutes stirring. Add lentils, 1 bay leaf, ½ cup julienned sundried tomatoes and 2 ½ cups of water. Simmer partially covered for 20-30 minutes until lentils are tender. Can be made ahead and reheated. Serve as bed for broiled fish or ham.

 

                                          Broiled salmon and curried lentils

          Marinade for salmon: mix 1 heaping tbsp. apricot jam, 2 tbsp. olive oil, 3 tbsp fresh lemon juice, ¼ tsp. garlic powder, ¼ tsp. lemon pepper, ½ tsp. dry mustard and ¾ tsp. salt. Marinate 1.25 lb. 1-inch-thick salmon with skin in a sealed plastic bag for 30 minutes.

          Remove salmon from bag and place on an aluminum lined pan. Spread a thin coating of marinade on top and broil in a preheated oven for 10 minutes. Adjust time for thinner or thicker salmon. Allow to rest for 5 minutes before cutting in portions and serve on a bed of curried lentils with a green salad on the side.

          Breakfast muffins make a delightful change for cereal and eggs. Here are savory bacon and cheese muffins with just a smidgen of sugar that is certainly less than the 10 grams maximum per meal advised by the new food directives from FDA.

                                               Bacon and cheese muffins

          In a large bowl whip together:1 ½ cups flour, 2 tsp. baking powder, ¼ tsp. baking soda, ½ tsp. onion powder, ¾ tsp. salt 1/3 tsp. pepper and 2 tsp. sugar. In another bowl whisk together 2 large eggs, ¾ cups milk, ½ cup vegetable oil, ¾ cups sharp cheddar, ½ cup real bacon bits or crumbled crisp bacon and 1 tbsp. chopped chives. Pour the wet ingredients into the flour and mix until combined.

          Grease or put baking cups in a 12-cup muffin pan. Distribute the batter among the cups and sprinkle ¼ cup sharp cheddar on top. Bake for 20 minutes until tester toothpick comes out clean. Cool pan on rack for 5-10 minutes and serve warm for breakfast or as accompaniment to soup.

          The new food pyramid may look top heavy, but balanced meals with more protein and less sugar are likely to lead to satiety with smaller meal portions, which after all has been the advice from many family physicians.

 (I. Winicov Harrington lives in coastal Maine and is the author of “How to Eat Healthy and Well for Less than $5.00 a Day…”and “Uncharted Journey from Riga”; website: www.winicov-harrington.com)