Fwd: Vital Choices Newsletter: Omega-3s Fight Metabolic Syndrome; Walnuts Help Win Heart-Health War; Salmon-Spinach Potatoes; Smoked Salmon Appetizer

November 24, 2006

Note: forwarded message attached.

Thursday, November 23, 2006

Issue 108

VOLUME 3

ISSUE 108

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In This Issue

Omega-3s Seen to Fight Metabolic Syndrome

Walnuts Help Win Heart-Health War

Alaska Salmon Stuffed Potatoes Florentine; Smoked Salmon Appetizer

Resveratrol Correction: Math Mistake in Red Wine Article

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Click here for our Main Shopping Page, click in the product list below, or call us, toll-free, at 1-800-608-4825. We'll answer all your questions, including guidance on Seasonal Gifts.NOTE: We offer extended Call Center hours from Nov. 24 through Dec. 20:Monday - Saturday 5:00 am to 8:00 pm Sundays 6:00 am to 7:00 pmSeafoodWild Alaskan SalmonSmoked Salmon Albacore Tuna (low-mercury, troll-caught)Alaskan HalibutAlaskan Weathervane ScallopsAlaskan Sablefish (Black Cod)Salmon Sausage BurgersSalmon Caviar (Ikura)Canned Salmon, Tuna, SardinesSalmon Dog TreatsSockeye Salmon OilCapsules or LiquidOrganic FoodsOrganic NutsOrganic BerriesOrganic ChocolateOrganic TeaOrganic Herbs SpicesOrganic EV Olive and Macadamia OilsGiftsGift CertificatesGift PacksSampler Packs, Specials, ExtrasDr. Perricone PackDr. Northrup Mom-Baby PackSampler PacksSpecial Grill PacksCedar BBQ PlanksCookbooksTo get a free catalog, click here, or call us toll-free at 1-800-608-4825.

They'll Savor Your Gift .. and the Memory of It!

Want to get a head start on the holidays? Give the gift of Vital Choice this year!

Each gift package includes a lovely personalized gift card, and you won't be billed until your order(s) ship(s).

People seem to pariticularly pleased to receive our Salmon and Cookbook Combo, perhaps because it's a gift with lasting impact. Along with our popular Wild Salmon Sampler, this great gift includes one of The New York Times' favorite new healthy cookbooks: Salmon, by Diane Morgan.

Want to let your gift recipients choose for themselves? Our gift certificates offer a great option!

Publisher/EditorRandy HartnellProducerCraig WeatherbySend Mail To:VitalChoices

The Vital Choice Advantage

Click here to learn about the Vital Choice Advantage ... the many reasons why William Sears, M.D. - renowned as "America's Baby Doctor"- calls Vital Choice his favorite salmon source.

Vital Choice was founded by two longtime Alaska fishermen-Randy Hartnell and Dave Hamburg-who know where to get the highest quality fish. And they test it periodically to ensure your safety.

A King Among Fish

Our delicious, skinless and boneless Alaskan King Salmon portions are line caught and guaranteed to be the finest salmon you'll find anywhere. King salmon is richer in omega-3s than other wild salmon species, giving it a uniquely moist, delicate texture. Certified Kosher (EarthK).

Organic Berries

Vital Choice fresh-frozen organic blueberries, strawberries and red raspberries are rich in anti-aging antioxidants, and draw customer comments like this: " OH MY GOODNESS! I cannot believe the flavor ... the taste reminds me of something from my childhood. Thanks for a great product!

Berries are incredibly healthful foods, and it's smart to seek out organic berries, grown without synthetic pesticides.

Our organic berries come in convenient one pound bags, each yielding about 3-1/2 cups. They freeze well, so you can keep plenty on hand!

Organic Nuts

Nuts rank among the healthiest and most satisfying foods on Earth, so we're pleased to add premium quality, certified-organic varieties to our virtual shelves. All three varieties are certified Earth Kosher.

The first three nuts in our new line - Organic Cashews, Almonds, and Walnuts - are the same tasty trio favored by one of America's most nutrition-savvy physicians:

" In addition to their healthy fat profile, nuts provide you with vitamin E, trace minerals, fiber, and in the case of walnuts, vital omega-3 fatty acids...I usually eat a handful per day my favorites are cashews, almonds and walnuts. " -- Andrew Weil M.D.

Lox to Live For ...

Vital Choice smoked salmon is far superior to the preservative-laden farmed product found in most grocery stores.

After curing in natural alder wood smoke, our Smoked Sockeye Portions and silky, cold-smoked Sliced Nova Lox are immediately vacuum-packed and flash-frozen. Thawed and served, they taste as though they came fresh out of the smoker.

"I am in love with the hot-smoked salmon. It is fabulous flaked and scrambled with eggs and onions. They give the eggs a lovely zing." - Dana Jacobi, author of 12 Best Foods Cookbook.

Pure, UnrefinedSockeye Salmon Oil

Vital Choice Salmon Oil (top left) vs. two standard fish oilsWe put only whole, unrefined oil from wild Alaskan sockeye salmon in our premium salmon oil supplements. Wild Alaskan sockeye salmon is one of the cleanest fish in the sea: a trait reflected in the purity of our unrefined sockeye oil, which is now certified by NSF: one of the best-respected independent labs in the U.S.Because our naturally pure salmon oil does not need to be distilled, it provides the essential omega-3 fatty acids (EPA DHA), plus 30 other natural fatty acids and astaxanthin: the potent antioxidant that gives sockeye its distinctive deep-red color.

We use fish-gelatin capsules, and now offer our Salmon oil in liquid form for kids and others who have trouble swallowing pills. Last but not least, ours is the only salmon oil supplement certified as sustainably sourced by the Marine Stewardship Council (www.msc.org).

Holdiay "Candy"

Caught by Yu'pik Eskimos, then hand-boned and cut into strips, incomparably oil-rich King salmon is then brined in salt and organic brown sugar, and smoked using natural alder wood.

The taste is subtly sweet and unbelievably rich and flavorful! In fact, it's so good we call it "salmon candy."Serve some with appetizers at your holiday party, and enjoy your guests amazed, delighted expressions!

Scrumptious Weathervane Scallops

People seem to swoon over our sweet, succulent, sustainably harvested Alaska weathervane scallops. Unlike common farmed varieties, Vital Choice scallops grow as nature intended in the cold, clear waters near Kodiak Island, Alaska.

They're individually quick frozen and available in convenient re-sealable bags, so that you can take only the scallops you need and return the rest to the freezer.

Succulent Salmon Sausages

" I just tried your new Country breakfast sausage for the first time they are wonderful! I never thought a salmon sausage would be this good. Thanks! " - Dr. Bruce Felgenhauer

People are excited about our new Wild Sockeye Salmon Sausage, which comes in two succulent varieties: Savory Country Breakfast Style and Spicy Italian.

The ingredients couldn't be simpler: just Wild Alaskan sockeye salmon, 100% organic herbs and spices, organic arrowroot, natural sea salt, and water.

For tips on how to cook 'em from straight from the freezer, see our Web site.

Light , Luscious, Healthful Halibut

Our Alaskan halibut is light and lean with a wonderful flavor and texture. With longer-lived predatory fish like halibut and tuna, age and purity go hand in hand--the younger and smaller the fish, the purer it will be. Vital Choice offers you the peace of mind of knowing that you're buying the purest halibut available by procuring only the smallest, sustainably-harvested fish (unlike store or restaurant bought halibut--where it's almost impossible to know what you're getting.) "Absolutely delicious! My kids devoured every morsel of the halibut and have asked me to order more. Thank you for sharing your wonderful secret with us." -- Michele S. Cook of Lake City, Florida

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Omega-3s Seen to Fight Metabolic Syndrome

Scourge of developed world soluble by stressing exercise, veggies, beans, and seafood

by Craig Weatherby

As we've reported in the past, EPA and DHA--the long-chain marine omega-3s found only in fish and shellfish--appear to aid weight control efforts in several ways. But a growing body of evidence indicates that fatty fish and omega-3 supplements may also help prevent or ameliorate so-called "metabolic syndrome", when combined with exercise and Mediterranean-style diets rich in beans and colorful vegetables. In contrast, metabolic syndrome is promoted by sedentary lifestyles and diets high in fried foods, sugary-starchy foods (white bread, pastries, pasta, sweets), cooking/salad oils high in omega-6 fatty acids (corn, soy, canola, and cottonseed) and hydrogenated or trans fats (packaged and fast foods).

According to the American Heart Association, more than 50 million Americans have metabolic syndrome, which raises their risks of developing cardiovascular disease, stroke, and type 2 diabetes.

Key Points

US study finds omega-3 DHA blocks formation of fat cells in human cell cultures.

Evidence reviews detail ways omega-3s inhibit aspects of metabolic syndrome.

French studies link metabolic syndrome risk to omega-6 overload.

Metabolic syndrome is defined as having three or more of a half-dozen metabolic risk factors:

Abdominal obesity (excessive fat tissue in and around the abdomen). High blood triglycerides, low HDL cholesterol and high LDL cholesterol: a state that fosters plaque buildups in artery walls. Elevated blood pressure. Insulin resistance or glucose intolerance (the body can't properly use insulin or blood sugar). Pro-thrombotic state that promotes dangerous clots (e.g., high fibrinogen or plasminogen activator inhibitor-1 in the blood). Pro-inflammatory state (e.g., elevated C-reactive protein in the blood).

While there isn't agreement on the precise parameters that push each of the above factors into the danger zone, there is no disagreement that the syndrome is very real and is largely responsible for the epidemic of cardiovascular disease and diabetes that's exploding throughout the developed and developing worlds.

While no single nutrient can work miracles against metabolic syndrome, it's looking more and more as though marine omega-3s rank number one among the dietary factors that can, along with increased exercise and reduced caloric intake, make a real dent in this dangerous trend.

We've come across five intriguing studies-four from this year and one from 2004-whose results do three things:

Strengthen the case in favor of omega-3s as anti-obesity agents; Expand our understanding of omega-3s' role in the fight to maintain a youthful metabolism; Demonstrate the metabolic dangers of over-consuming omega-6 fatty acids, which dominate diets in developed Western countries and developing nations like China, which increasingly emulate unhealthful Western lifestyles.

Study #1: Georgia group finds omega-3 DHA blocks fat cell formation

In the newest study, lead author Hye-Kyeong Kim and his colleagues at the University of Georgia report that docosahexaenoic acid (DHA)-one of the two main omega-3s in fish fat--derails developing fat cells.

They proposed that if this finding raises people's omega-3 intakes, this would lead to leaner bellies and reductions in the risk of obesity and metabolic syndrome.

Previous studies have shown that omega-3s can cut body fat in rodents, but the mechanism behind these effects were unclear, and its been uncertain whether intake levels higher than average in America, but low enough to be easily attainable, could block development of fat cells and actually aid weight management.

The new results appear to provide positive, albeit preliminary, answers to both questions since they illuminate the mechanism of action and indicate that DHA can work at various tissue levels, which correspond to varying intake levels.

The Georgia-based team examined at the effects of DHA on cell growth, differentiation, cell death (apoptosis), and fat breakdown in human fat cells.

When they DHA to cells called pre-adipocytes--which can develop into fat cells (adipocytes)--they recorded a reduction in the number of fat cells that actually developed, even at the lowest levels of added DHA.

The researchers attributed this to DHA's ability to induce apoptosis (programmed cell death) among the pre-adipocytes that were becoming fat cells.

They also reported that DHA decreased the accumulation of fat in the pre-adipocytes significantly, and did it in the dose-dependent manner that proves the omega-3 was really responsible for the effect.

As Dr. Kim's team wrote, " These results demonstrate that DHA may exert its anti-obesity effect by inhibiting differentiation [of pre-adipocytes] to adipocytes. Therefore, it could mediate a reduction in body fat. "

Study #2: How omega-3s prevent/ameliorate metabolic syndrome

The French authors of a recent review article detailed the ways in which omega-3s help prevent or ameliorate metabolic syndrome and thereby reduce the risks of diabetes and heart disease (Carpentier YA et al 2006):

Help repair insulin resistance and prevent type 2 diabetes.

Reduce blood levels of triglycerides and raise blood levels of " good " HDL cholesterol.

Reduce blood pressure, inflammation and the stickiness of blood

Improve the performance of the endothelial tissues that line human arteries.

Interestingly, the authors said that these benefits stem in part from marine omega-3s' ability to reduce the accumulation of fatty acids in people's muscles and livers: which appears to be the reason why intravenous omega-3s seem to have saved some at-risk infants (see " Fish Oil Saves " Premie " Babies' Livers and Lives " ).

As they concluded, " The use of n-3 PUFAs [marine omega-3s] should be considered in more global strategies including changes in lifestyle, such as adhering to a healthy Mediterranean type of diet and practicing regular physical exercise. "

Study #3: Separate French review blames metabolic disorders on omega-6 excess

A team at the University of Nice, France published an evidence review indicating that the ratio of omega-3 to omega-6 fatty acids holds one key to preventing metabolic syndrome (Ailhaud G et al 2006).

This French group noted recent findings showing that unlike other fatty acids, including omega-3s, the main omega-6 in meats and poultry (arachidonic acid) promotes the formation of fatty adipose tissue. Arachidonic is believed to exert this effect via its influence on major pro-inflammatory metabolic pathways controlled by two families of enzymes: cyclooxygenase COX) and lipooxygenase (LOX).

Two key COX enzymes, called COX-1 and COX-2, are the targets of anti-inflammatory agents including aspirin and the now-withdrawn COX-2 inhibitor drugs Celebrex and Vioxx. Their pro-inflammatory actions are also inhibited by omega-3s and by the antioxidant pigments in turmeric (curcumin) and unrefined salmon oil (astaxanthin).

Study #4: Czechs find omega-3/omega-6 imbalance fuels obesity

The results of a revealing animal study published two years ago (Ruzickova J et al 2004) support prior research suggesting that when nursing mothers and infants eat diets high in omega-6 fatty acids and low in omega-3s, it promotes the development of adipose (fatty) tissue in children.

The Czech researchers fed pregnant and nursing mice one of two diets containing equal numbers of calories:

A diet high in omega-6 linoleic acid (LA): the omega-6 fatty acid that is extremely over-abundant in most Americans' diets.

A diet with a healthy balance of omega-3 and omega-6 fatty acids.

The mice borne by mothers fed the omega-6-heavy diet weighed 40 percent more than the mice borne by mothers fed diet #2, which was properly balanced between omega-3 and omega-6 fatty acids.

Remarkably, the weight difference persisted even after the omega-6-heavy diet group stopped eating the imbalanced diet.

Study # 5: French links today's obesity epidemic to shifts in fatty acid balance

Another French team wondered whether the balance of omega-3 and omega-6 fatty acids has changed, and whether that change has promoted the observed rise in obesity (Ailhaud G et al 2006).

They examined US government data and found that the " adiposity indices " for 6- to 11 month-old infants increased 1.9-fold and 1.7-fold for boys and girls, respectively, from 1976 to 1994. (The adiposity index measures the proportion of fatty tissue in a person's body.)

As they said, the omega-6 (LA) content of human breast milk in major industrialized countries has also increased while ...

[Click here for full story and sources]

Walnuts Help Win Heart-Health War

New studies continue to affirm the cardiac benefits of the only common nut rich in omega-3s

by Craig Weatherby

There's already a wealth of evidence that nuts are good for cardio health and weight control. And the results of two studies published earlier this year lend support to walnuts' reputation as heart-healthy snacks.

There are good reasons why walnuts should possess even greater preventive-health powers than their nutty cousins.

In addition to offering ample artery-friendly antioxidants and amino acids (L-arginine), walnuts are the only common nuts abundant in heart-healthy omega-3 fatty acids: specifically, the short-chain omega-3 fatty acid called alpha-linolenic acid (ALA).Diets high in ALA test heart-healthy--albeit less beneficial than marine omega-3s--for two reasons:

The body converts some five to 20 percent of dietary ALA into the long-chain omega-3s found only in fish and other aquatic foods. Compared with ALA, long-chain omega-3s deliver much greater benefits with regard to cardiovascular health, diabetes, cancer, and depression. Minor amounts of dietary ALA get incorporated into cell membranes, where it exerts anti-inflammatory influences, enhances arterial health, and may help prevent dangerous arrhythmias.

With this background in mind, let's take a look at the new findings.

Study #1: Walnuts aid artery function more than " pure " olive oil

The results of a small study from Spain suggest that walnuts--an overlooked part of traditional, heart-healthy Mediterranean-type diets--could improve artery function and heart health (Cortes B et al 2006).

The lead author, Dr. Emilio Ros, explained the cardiovascular context in the preamble to the positive results of a human

Plant sourcesof omega-3 ALA

The short-chain omega-3 called ALA is most abundant in these foods, in descending order of abundance:

Flaxseed and its oil (57 percent of fatty acids)

Walnuts (15 percent of fatty acids)

Legumes (meaningful amounts in beans, peas and split peas)

Dark greens like kale and spinach (minuscule amounts)

While the long-chain omega-3s in fish fat are much more beneficial, it makes sense to get omega-3s in every form possible, especially when they are inherently healthful foods, as these are.study he published two years ago (Ros E et al 2004), which showed that walnuts yield highly beneficial effects in the endothelial tissues that line our arteries and directly affect the ease of blood flow:

" Epidemiological studies suggest that nut intake decreases coronary artery disease (CAD) risk. " " Nuts have a cholesterol-lowering effect that partly explains this benefit. Endothelial dysfunction is associated with CAD and its risk factors and is reversed by antioxidants and marine n-3 [omega-3] fatty acids. " " Walnuts are a rich source of both antioxidants and alpha-linolenic acid, a plant n-3 [omega-3] fatty acid. "

While press summaries suggested that the study proved walnuts more beneficial than olive oil, those reports failed to note a critically important distinction between " pure " (refined) olive oil and " extra virgin " (unrefined) olive oils: a distinction the study authors also failed to make.

Unlike the heavily refined " pure " grade oil used in this study--which contains none of olive oil's naturally occurring antioxidants--extra virgin grade olive oil (EVOO) is rich in potent polyphenol antioxidants, and has been proven far superior to pure grade olive oil in terms of enhancing arterial performance and other markers of cardiovascular health.

In fact, prior studies demonstrated that the antioxidants in EVOO exert some of the same beneficial effects on blood and arteries produced in this study by walnuts, including enhanced performance in the endothelial lining of people's arteries (see " Extra Virgin Olive Oil Confirmed as Best Cardiac Prevention Choice " and " Antioxidants in Extra Virgin Olive Oil Add Extra Cardiac Benefits " ).

Leaving this inexplicable oversight aside for the moment, the study gave walnuts another big hearth-health boost.

The research team, based at the Universitat Autonoma de Barcelona, recruited 12 healthy people and 12 with high cholesterol levels and compared the cardiac effects of walnuts and pure grade olive oil in each group.

All of the participants consumed a meal high in fat (35 percent saturated fat). Half of the participants, chosen randomly from both groups, were given 40 grams (1.4 ounces) of walnuts in addition to the meal, while the other half consumed 25 grams (just under one ounce) of olive oil in addition to the meal.

One week later, the participants repeated the high-fat meal, but switched from consuming supplemental nuts to consuming supplemental olive oil, and vice versa.

Following both meals, the researchers analyzed the participants' blood vessels, blood flow, cholesterol levels, and levels of oxidative stress.

The Barcelona researchers reported that blood flow improved in the high cholesterol group after consuming a walnut-supplemented meal.

In contrast, the olive oil-supplemented meal actually resulted in a decrease in blood flow, probably because the olive oil simply added more fat (none of it proven to enhance artery performance) to the picture.

Given the results of prior studies, it's highly likely that if the participants had been given EVOO instead of pure grade oil, they would have experienced an increase in blood flow in stead of a decrease.

Nonetheless, as the authors wrote, " The fact that a single walnut meal positively affects postprandial vasoactivity [performance of arteries after a fatty meal] further supports the beneficial effects of walnuts on cardiovascular risk. "

And, as Dr. Ros told the press, " Many people forget that walnuts are an important part of the Mediterranean diet, providing numerous health benefits. Walnuts, unlike olive oil and other nuts, contain significant amounts of polyunsaturated fatty acids, specifically alpha-linolenic acid (ALA), an essential plant based omega-3. They also provide antioxidants and L-arginine, components identified in past studies as potential nutrients that improve artery function. "

This study confirms that walnuts are good for arteries, and while it proves them artery-friendlier than refined, " pure " grade olive oil it does not prove anything about their benefits versus those of EVOO, which appear comparable.

Study #2: Walnuts aid hamsters' arteries

The results of the Barcelona study summarized above were echoed in an animal study conducted jointly by scientists from the USDA Agricultural Research Service (ARS), the University of California, and Italy's University of Padova (Davis P et al 2006).

Most significantly, they support findings from the similar human study led by Dr. Emilio Ros, cited above (Ros E et al 2004).

One hundred hamsters were given a high-fat, cholesterol-raising diet, supplemented with three to eight handfuls of walnuts a day or one of two forms of vitamin E (gamma- or alpha-tocopherol), for six months.

As seen in the 2004 human study from Dr. Ros' team, the hamsters fed ground walnuts enjoyed reduced levels of a protein called endothelin, which promotes cardiovascular disease by inflaming arterial tissues. (The vitamin E groups showed no such benefits.)

Arterial inflammation reduces blood flow and promotes buildup of the fatty plaques that clog blood vessels and can ...

[Click here for full article and sources]

Dept. of Corrections

Resveratrol Correction: Math Mistake in Red Wine Article

by Craig Weatherby

We need to correct an error in the article titled " Red Wine Constituent Gives Mice Radical Metabolic Makeovers " , concerning a new French study of resveratrol, in which we misstated the numbers of standard 15 mg resveratrol capsules needed to meet the intake levels that produced dramatic metabolic improvements in this mouse study.

We said this, incorrectly: " ... for a 130-lb person to get the much higher dose level used in the startling French study he or she would need to take an absurdly impractical 360 capsules per day. "

In fact, it would take an even more impractical 1,573 capsules, each containing 15 mg of resveratrol, to provide the 400 mg of resveratrol per kilogram of body weight that achieved such amazing results (130 lbs. = 59 kilograms x 400 mg = 23,600 mg / 15 = 1,573 capsules).

Here's what we said, correctly, in our article on the prior mouse study by Harvard's David Sinclair, which produced heath benefits related to those seen in the French study but at much lower doses, ranging from five to 24 mg per kilogram (2.2 lbs) of body weight per day:

Putting the daily dose in human terms

The obese mice eating a high-fat diet plus resveratrol were consuming very large doses of the anti-fungal anti-cancer antioxidant, equating to 24 milligrams per kilogram (2.2 pounds) of body weight.

Resveratrol supplements typically contain from 10 to 20 mg per capsule, so a 130-lb person would need to take about 94 standard capsules per day, delivering about 1,410 mg of resveratrol, to equal the dose that produced such remarkable results in the mice.

However, in another part of the study, obese mice were given a much lower dose equaling five mg per kilogram per day. They benefited in ways similar to the higher-dose group, but to a lesser extent.

This lower dose level would translate to 295 mg of resveratrol per day for our hypothetical 130-lb person, or about 20 standard resveratrol capsules per day. In fact, Dr. Sinclair and several of his lab associates have been taking daily resveratrol doses equaling five mg per kilogram, with no apparent ill effects.

Sorry for the confusion!

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Vital Choice Recipes

Alaska Salmon Stuffed Potatoes Florentine; Smoked Salmon Appetizer

Today's recipes include a simple, smokey appetizer and a delicious potato side dish.

The potato side dish comes to us from Chef Kathy Casey, who's been called a groundbreaker, paving the way for the emergence of female chefs and Northwest cuisine on a national level.

Although potatoes have taken a beating from Dr. Perricone and others because of their high glycemic index, we think this recipe passes nutritional muster for three reasons:

Potatoes don't raise blood sugar as rapidly when their fibrous skins are left in the picture. Potato skins are very high in beneficial polyphenol antioxidants.

Potatoes are quite rich in vitamin C.

Of course, this assumes that you eat the skins, which will maximize the flavor of potatoes as well as their health potential.Chef Casey and her cuisine have been featured in USA Today, People Magazine, Self, Food & Wine, Food Arts, The San Francisco Chronicle, The New York Times, the Boston Globe, and other major media outlets.

Alaska Salmon Stuffed Potatoes Florentine

Prep Time: 15 minutes

Makes 6 servings

2 cans (7.5 ounces each) traditional-pack Alaska salmon or 2 cans (6.5 ounces each) skinless-boneless salmon

6 large, unpeeled Russet potatoes (about 3 pounds total)

4 cups (3 ounces) lightly packed baby spinach leaves

1 Tablespoon finely minced fresh garlic

1/4 cup milk

1/3 cup regular or fat-free sour cream

1/2 cup shredded Swiss cheese

1/4 cup shredded Parmesan cheese

1 teaspoon sea salt

1/4 teaspoon organic black pepper

Grated cheese for sprinkling on top

Preheat an oven to 400°F. Drain salmon and discard skin and bones (if any).

Wash and prick the potatoes and bake for 45 to 55 minutes, or until very tender and baked through. Remove from the oven and let sit 10 minutes. (Increase oven temperature to 425°F.)

Meanwhile, place spinach and garlic in a pan. Cover loosely and sauté for 2 to 4 minutes or until spinach is just wilted. Remove from microwave and set aside.

In a mixer with a paddle attachment, mix the milk, sour cream, cheeses, salt and pepper.

After the potatoes have cooled for 10 minutes, cut the tops off (lengthwise) and scoop out the hot potato pulp with a spoon, leaving a 1/2-inch shell. (Scoop the pulp from the tops, too, then discard the skin from the tops.) Add the pulp to the mixer bowl and mix until evenly combined but not over-whipped. Then add the wilted spinach mixture and salmon and stir in to combine.

Scoop the mixture back into the potato shells, dividing it evenly and piling it up. Sprinkle with a little more cheese if desired. Put the potatoes on a baking sheet and bake for about 20 to 25 minutes or until golden and heated through.

Tip: This recipe makes 6 large portions that are hearty enough as a main course when served with a salad. Cut in half if serving as an accompaniment - but be sure to let them rest 5 minutes before doing so and cut with a serrated knife. This makes a fun surf-and-turf dinner when paired with a steak.

Nutrients per serving:

253 calories, 11g total fat, 5g saturated fat, 39% calories from fat, 56mg cholesterol, 25g protein, 15g carbohydrate, 6g fiber, 855mg sodium, 379mg calcium and 1.2g omega-3 fatty acids.

Alaska Smoked Salmon Appetizer

Prep Time: 10

Makes 4 servings.

Spread

3 oz. softened cream cheese or crème fraiche

2 teaspoons fresh chopped dill, thyme or tarragon

1 teaspoon lime juice

4 bagel halves/rye bread slices or 8 pita chip rounds/crisp rye cracker

4 oz. Alaska Smoked Salmon (lox or hot-smoked), sliced or chunked

Garnishes

1-2 tablespoons of any of the following: capers, minced red onion, jalapeño, finely chopped cucumber, red bell pepper or black olive slices.

Directions

Blend cream cheese, dill and lime juice. Spread cream cheese on bread pieces; top with Alaska Smoked Salmon. Garnish as desired.

Nutrients per serving: 412 calories, 12g total fat, 6g saturated fat, 25% calories from fat, 37mg cholesterol, 17g protein, 62g carbohydrate, 4g fiber, 749mg sodium, 47mg calcium and .4g omega-3 fatty acids.

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