Best foods for ear health

🥣 Cozy Salmon, Lentil & Green Ear Health Skillet

• Prep time: 15 mins
• Cook time: 25 mins
• Yield: 2 delicious servings 🍽️

🛒 Ingredients Checklist:

• 2 Salmon fillets (approx. 4-6 oz each) 🐟
• 1/2 cup dried brown or green Lentils (rinsed thoroughly) 🫘
• 1/2 cup fresh or frozen Peas 🫛
• 2 large cups of fresh Leafy Greens (such as spinach or chopped kale) 🥬
• 3-4 cloves of Garlic, minced 🧄
• 1/4 cup Whole Milk (or a calcium-fortified plant milk) 🥛
• 1 cup vegetable or bone broth (to cook the lentils) 🥣
• Juice of 1/2 fresh Orange (for a splash of immune-supporting Vitamin C) 🍊
• 1 tablespoon extra virgin olive oil 🫒
• Salt, pepper, and a pinch of cumin to taste 🧂

👩‍🍳 Step-by-Step Instructions:

1. Simmer the Lentils: In a small saucepan, combine your rinsed lentils with the broth. Bring to a boil, then reduce the heat to low, cover, and let simmer for 15-20 minutes until tender but not mushy. Set aside.
2. Sear the Salmon: Heat the olive oil in a large skillet over medium-high heat. Season your salmon fillets with a pinch of salt and pepper. Place the salmon skin-side down in the pan and sear for 4-5 minutes. Flip and cook for another 3-4 minutes until golden and flaky. Remove the salmon from the skillet and set it aside on a plate.
3. Sauté the Aromatics & Veggies: Turn the skillet heat down to medium. Add your minced garlic to the remaining oil and sauté for about 1 minute until fragrant. Toss in the peas and the cooked lentils, stirring to coat them in the garlic oil.
4. Wilt the Greens: Add your fresh leafy greens to the skillet. Gently toss everything together for 2 minutes until the greens begin to wilt down completely into a rich, vibrant green mixture, just like the bowls styled in .
5. Create the Light Cream Sauce: Reduce the heat to low. Pour in your milk and a squeeze of fresh orange juice. Stir gently for 1 minute as the liquids combine with the starches from the lentils to create a light, silky, calcium-infused sauce.
6. Assemble and Serve: Return the salmon fillets back into the skillet on top of the bed of lentils and greens to warm through. Divide evenly between two plates, drizzle with any remaining pan sauce, and enjoy!