Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.


"The olive tree is surely the richest gift of Heaven, I can scarcely expect bread."
-Thomas Jefferson, Genius

The refrigerator light goes on...

This is close to the perfect Mediterranean dish. It has whole grains, vegetables, fruit (tomatoes), seeds, fish and olive oil. Adding about a 1/4 ounce per serving of grated aged goat cheese rounds it out, but to me seems like gliding the lily. The only thing missing is legumes (canít have everything) and a glass of wine (which is a good idea).


Leeks are a member of the onion family but with a milder sweeter flavor. They look like overgrown green onions or scallions. The white part grows below ground, so leeks are usually pretty dirty and need plenty of washing.

Cut the leek at the lower end of the green top and run water over the leaves as they separate. Usually the rings of the white part have dirt embedded in them towards the top. Slice the leek in an X across the top and gently clean the dirt from between the rings under cold water.

4 ounces leeks = 69 calories, 0g fat, 0g sat fat, 0g mono fat, 2g protein, 16g carbohydrates, 23mg sodium, 0mg cholesterol


Leek and Salmon Fettuccine Salad

Servings = 4 | Serving size =about 3 cups salad

Cooking Time = 120 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe makes great leftovers, but I prefer to add the herbs just before serving, if possible.

2 quarts water
4 ounces whole wheat or gluten-free fettuccine
spray olive or grapeseed oil
16 ounces leeks
4 ounces salmon filet
4 tsp extra virgin olive oil
1/4 tsp salt
fresh ground black pepper (to taste)
1/4 cup balsamic vinegar
1 tsp honey
1 Tbsp capers
1 Tbsp pine nuts
8 leaves fresh basil
1 Tbsp fresh oregano
1 large tomato (seeded and cut into julienne strips)

Preheat oven to 400įF. Place a small skillet in the oven.

Place the water in a large stock pot over high heat. When the water is boiling add the fettuccine. Stir the pasta occasionally. It should take about 12 minutes to cook.

Slice the leeks lengthwise and rinse well to make sure that all the dirt is removed. Then cut crosswise into 1/4 inch half moons.

While the pasta is cooking place a large skillet over medium-high heat. Spray lightly with oil. Add the green tops of the leeks first and cook stirring occasionally. Reduce the heat if needed so that the leeks do not brown. When the dark green tops are slightly cooked add the white part of the leeks.

While the leeks are cooking place the olive oil, salt, pepper, vinegar and honey in a medium mixing bowl.

Drain the pasta when it is cooked and add it to the mixing bowl. Toss the fettuccine until it is well coated with oil and vinegar.

When the leeks are done add them to the pasta and toss well.

Add the capers and pine nuts to the mixing bowl and place the salad in the refrigerator to chill.

Remove the hot pan from the oven and spray lightly with oil and place the salmon filet inside. Return the pan to the oven and cook for 5 - 7 minutes. Turn the salmon and cook for another 5 minutes. Remove and let cool a few minutes.

After the salmon is cooled add it to the pasta salad and toss well. Return the bowl to the refrigerator.

When the salad is chilled coarsely chop the herbs and add them to the bowl and toss. Serve the salad topped with the tomato strips.

Nutrition Facts

Serving size = about 3 cups salad

Servings = 4


Amount Per Serving

Calories 574 Calories from Fat 158
  % Daily Value
Total Fat 18g 28%
    Saturated Fat 3g 13%
    Monounsaturated Fat 10g  
    Trans Fat 0g  
Cholesterol 35mg 12%
Sodium 500mg 21%
Total Carbohydrates 83g 28%
    Dietary Fiber 6g 23%
    Sugars 15g  
Protein 25g  
Vitamin A 99% Vitamin C 71%
Calcium 18% Iron 43%
Vitamin K 130 mcg Potassium 1056 mg
Magnesium 183 mg