Here are some fruits or food u need to know:
Kiwi
This tasty fruit offers plenty of vitamin C and can boost your sex life
Why you need them:
* Ounce for ounce, kiwis contain twice as much vitamin C as oranges. In fact, for less than 100 calories, eating two kiwis will supply you with 150 percent of the vitamin C you need each day.
* As the only fruit with significant levels of vitamin E, kiwis help to neutralize the free radicals throughout your body that can wreak havoc on cells and lead to inflammation, heart disease, and cancer.
* While they may not give you X-ray vision, the carotenoids in kiwis are among the best nutrients around for keeping your eyes in peak condition. Take that, carrots.
* Eating 2 to 3 kiwis per day helps to thin your blood, curbing your risk of stroke-inducing clots. A healthy flow of blood throughout the body also improves your sex life, ensuring firmer erections and — big round of applause — more powerful orgasms.
How to buy them:
Size doesn't matter when it comes to the quality of fresh kiwis. Instead of grabbing the biggest one, opt for fruits that yield to pressure when gently squeezed.
==============
Asparagus
There are plenty of reasons to pile your plate with this leggy green vegetable
Skip limp asparagus and opt for straight stalks with compact, bright green tips. Snip off the stalk ends of fresh asparagus with a pair of kitchen sheers, then stand them upright in a jar with about an inch of water in the bottom. Cover them with a plastic bag and they'll keep for up to two days. To maintain the spears' crispness, don't wash or soak them until just before preparing.
WHY YOU NEED IT:
* Like almost all vegetables, asparagus is low in calories and high in fiber. Just 12 cooked stalks supply your entire recommended daily dose of vitamin K, a nutrient that's essential for maintaining healthy bones as well as proper blood clotting and circulation.
* Asparagus is also one of the few stellar natural sources of glutathione, an antioxidant that defends your cells' DNA against damage, detoxifies pollutants, crushes carcinogens, and extinguishes inflammation.
* The folate in asparagus bolsters the production of red blood cells, the workforce that carries oxygen to working muscles. Folate also helps head off heart disease, as well as providing raw materials for the production of DNA.
* Asparagine, an amino acid in asparagus, prevents fluid retention, ensuring you look as buff as possible while also helping to lower your risk of high blood pressure.
* Those long green spears are packed with copper, a mineral critical for making connective tissue such as collagen. This precious metal also helps to keep your skin and muscles taut, and bones strong.
==================
Surprise Muscle Foods
Add variety to your grill with these high-protein substitutes for chicken and beef
1. CLAMS
Why they're good for you: Clams are loaded with iron and are one of the few meats high in vitamin C — one serving contains nearly half of your recommended daily intake.
Prep: None needed. Just toss the shells on the grill.
How to cook 'em: Grill over high heat until they pop open.
2. LOBSTER
Why it's good for you: In or out of the shell, lobster meat is significantly lower in fat than pork and beef, with a healthy dose of calcium.
Prep: While the lobster is still alive, cut it in half lengthwise, drain and reserve the juices, and brush with olive oil or butter.
How to cook it: Place the cut side down on a very hot grill for 3 minutes, then flip and pour the juice over the top; grill for another 4-5 minutes. The heat caramelizes the meat, giving it more flavor.
3. VENISON
Why it's good for you: Deer meat has fewer calories than chicken breast and twice as much iron as beef.
Prep: Marinate in red wine or olive oil before grilling.
How to cook it: Lean meats are best cooked to medium rare, so 3 to 4 minutes per side over high heat.
4. OSTRICH
Why it's good for you: This long-necked beast is very lean and contains a large amount of iron.
Prep: Drizzle with or marinate in olive oil. Since the meat is lean like venison, it needs added fat to stay moist.
How to cook it: Grill over high heat, allowing the meat to cook for 3 to 4 minutes per side.
5. SWORDFISH
Why it's good for you: Besides being the ultimate sailing trophy, swordfish has virtually the same number of calories per serving as chicken or beef, and it's loaded with heart-healthy omega-3 fats.
Prep: Brush with olive oil and top with a squirt of fresh lemon juice.
How to cook it: Just like ostrich. Grill over high heat for 3 to 4 minutes per side.
==============
Obesity and Dementia
A big belly now could spell trouble for your brain later
Health News
Want another reason to lose that gut? Researchers in California believe that excess abdominal fat in middle-aged individuals may raise the risk of dementia later in life.
According to the 27-year study conducted by the Kaiser Permanente Division of Research in Oakland, California, individuals who were obese (body mass index 30 or above) in their 30s and 40s were 74 percent more likely to have dementia in old age. But obese individuals aren't the only ones at risk. In fact, overweight people (body mass index 25-29.9) were 35 percent more likely to experience reduced brain function, compared to individuals who maintained a healthy weight (body mass index 18.6-24.9).
In addition to age and high body mass index, researchers determined that skin-fold thickness in the upper back and upper arms is also strongly associated with dementia. In fact, both men and women with the highest skin-fold measurements had a 60-70 percent greater risk of dementia compared to those with the lowest measurements.
=============
The Remedy
Lemon slice
Date sugar*
3 oz sake
2 oz fresh lemon juice (approximately 1 lemon)
1-2 tbsp maple syrup (to taste)
Dash cayenne pepper
*This sugar alternative is made with ground dates and is available in most health-food stores.
To Make: [1] Rub a slice of lemon around the rim of a martini glass and dip the rim into the date sugar. [2] Add sake, lemon juice, maple syrup, and cayenne pepper to an ice-filled shaker. [3] Shake and strain into glass. (If a martini glass seems too girly, you can also serve the drink on the rocks in a short glass.) [4] Serve.
Nutrition facts for drink shown (made with 1 tbsp maple syrup): 184 calories, 23 g carbs, 0 g fat
CLEAN UP
Feeling polluted from all those holiday parties? Down one of these-the drink is based on the concept of a detox diet called the Master Cleanse, in which you use the combination of lemon juice, maple syrup, and cayenne pepper to eliminate toxins from the body.
BOOST YOUR IMMUNITY
Unlike refined sugar, pure maple syrup contains beneficial doses of zinc and manganese, important nutrients that help keep your immune system functioning at its peak. Plus, studies have shown that zinc helps prevent damage to the blood vessels caused by LDL cholesterol, helping slow the progression of heart disease. Make sure you get the label that says "100% pure," though-anything else is most likely made with high-fructose corn syrup and preservatives.
AVOID A HANGOVER
Sake, a Japanese liquor brewed from rice,is one of the purest alcohols you can drink. It has no additives or preservatives, and it has fewer congeners, the primary culprits responsible for nasty morning-after headaches and cotton mouth.
FIGHT CANCER
Capsaicin, the ingredient that gives cayenne its heat, may be the new wonder drug. It's been shown to reduce the size of prostate-cancer tumors, according to a study from the Samuel Oschin Comprehensive Cancer Institute at Cedars-Sinai Medical Center. Plus, it breaks up congestion, strengthens immunity, and increases heat production in the body-helping you burn more calories.
recipe by Sarma Melngailis
==================
Eggs
No longer a forbidden treat, eggs should be a staple in every fit guys diet.
WHY YOU NEED EGGS
The amino acids in eggs are converted into muscle, skin, collagen, and other body tissue more efficiently than the proteins from any other food you can eat (or drink). Egg yolks are packed with nutrients, including nearly half of a large egg's 6 grams of protein as well as almost all of the 13 different vitamins eggs supply. Yolks are also an excellent source of lutein and zeaxanthin, carotenoids that protect your peepers against most forms of age- related damage.
Two eggs over easy for breakfast can help whittle down your waistline. Studies show that people who eat eggs in the morning have an easier time curbing calorie intake during the day. About 75% of the fat found in eggs is unsaturated. Research suggests that healthy men may eat up to two eggs a day as part of a low- fat eating plan without raising their risk for heart disease. Skip the bacon and sausage, however.
Two eggs provide nearly half your daily quota for choline. The compound is a key component of acetylcholine, a neurotransmitter that carries messages between nerves and muscles and fosters the storage of memories in the brain.
HOW TO GET MORE
STOCKPILE THEM. Hard-cook a half dozen eggs every Sunday so you have plenty on hand during the week for egg salad sandwiches, to slice in salads, or just to eat as a quick between-meal snack.
MAKE THEM INTO A WRAP. In a small bowl, beat 2 eggs and 2 tbsp water. In a 7-inch omelet pan or skillet over medium- high heat, melt 1 tsp butter. Pour in egg mixture. When top is thickened and no visible liquid egg remains, sprinkle with 1/4 cup grated reduced-fat cheddar cheese and 1/4 cup diced red and green bell peppers. Carefully slide egg onto an 8-inch whole-wheat sandwich wrap. Fold in sides, and eat.
DEVIL THEM. Cut in half lengthwise 6 hard-cooked eggs. Remove yolks and place in medium bowl; mash with fork. Add 1/4 cup low-fat mayonnaise and 1 tsp each Dijon mustard and white vinegar. Mix well. Season with salt and pepper. Stuff egg-white halves with yolk mixture and devour.
MF TIP Only buy eggs that are refrigerated. Before purchasing, check each egg for cleanliness and cracks. Store them in their carton in the middle of the refrigerator—not the door. Fresh eggs are good for four to five weeks after purchase, while hard-cooked eggs keep for about a week in the fridge.
=============
Muscle Mixers
Drinking a protein shake can be like downing a shot of vodka, rum, or gin on its own. Sure, you’re a real man if you can stomach it, but it would taste a hell of a lot better if you had something to mix it with. The same goes for certain protein shakes, which guys tend to choke down simply because they need the nutrients, all the while hating that artificial flavor. Fortunately, you can jazz up a bland shake with these simple add-ons—think of them as “mixers”—guaranteed to cut that chalky taste at no cost to your shake’s nutritional value.
—
INSTANT COFFEE Add one teaspoon of decaf to your vanilla shakes to create an iced-coffee flavor. Alternatively, add coffee to a chocolate shake for a mocha flavor. If you’re drinking a shake pre-workout, you can use caffeinated coffee to get a stimulant effect and help you zone in on your training.
—
PEPPERMINT EXTRACT Use it purely for flavor enhancement—it won’t affect the nutritional content of your shake. Add a few drops to a chocolate shake for a mouthwatering mint chocolate chip ice cream flavor.
—
ORGANIC PEANUT BUTTER It goes well with any flavor of shake. Just put one tablespoon in your shake to transform it into a dessert-like snack. Each tablespoon contains about 95 calories, eight grams of
healthy fats, three grams of protein, and a shot of fiber, vitamins, and minerals.
—
FROZEN BERRIES Try adding one cup to your vanilla shake to transform it into a fruit smoothie. You can and should use all kinds of berries to maximize antioxidants and fiber. One cup of berries has about 50 calories and 11 grams of carbs.
=============
Salmon
Why You Need It
Like beef and chicken, salmon is a top muscle food. It's loaded with protein, plus numerous muscle-making amino acids, which the body uses readily during exercise. When you're done working out, high levels of omega-3 fatty acids in the meat provide all the raw materials your body needs to make anti-inflammatory compounds that soothe your body's aches and pains.
The omega-3's powers don't end there. In lab studies, those same fats appear to help thwart at least some of the skin-cell dam- age caused by ultraviolet light. Although research is ongoing, there's a chance eating salmon may provide similar protection to your flesh when you're lounging by the pool.
Besides saving your skin, hefty vitamin D levels in salmon keep your bones strong and may help ward off colon cancer and multiple sclerosis. A six-ounce serving of salmon provides 720 IUs of vitamin D, around half of what scientists and researchers say you need each day.
To top it all off, in addition to all the other nutrients beneath those scales, salmon is packed with selenium, a mineral that may help to lower your risk of prostate cancer. One six-ounce serving of cooked salmon gives you all the selenium you need over any 24-hour period.
How to Get More
Eat It for Breakfast
Scramble eggs with sliced smoked salmon (lox) and chopped red onion. Pair your creation with a whole-grain bagel, toast, or a roll.
Make a Patty
For an easy burger substitute, mash together 8 ounces canned or leftover cooked salmon; 1/3cup cracker crumbs; 1 small finely chopped red onion; 1 egg; and a dash each of salt, pep- per, dried dill, and lemon juice. Mix it just like you would meat loaf. Form the mixture into 2 1/2 -inch-thick patties and cook on the grill or in a nonstick skillet (with a bit of added olive oil to prevent sticking). Cook until golden brown and serve on whole-grain buns.
Get Saucy
Mix together a couple of tablespoons of mustard and mayo, plus as much pepper, dill, and brown sugar as you'd like. Then, once you've got your salmon fillet on the grill, spoon the glaze evenly over the top and cook until done.
Hide It
Add cooked or smoked salmon to salads, pasta dishes, or homemade pizza.
Kiwi
This tasty fruit offers plenty of vitamin C and can boost your sex life
Why you need them:
* Ounce for ounce, kiwis contain twice as much vitamin C as oranges. In fact, for less than 100 calories, eating two kiwis will supply you with 150 percent of the vitamin C you need each day.
* As the only fruit with significant levels of vitamin E, kiwis help to neutralize the free radicals throughout your body that can wreak havoc on cells and lead to inflammation, heart disease, and cancer.
* While they may not give you X-ray vision, the carotenoids in kiwis are among the best nutrients around for keeping your eyes in peak condition. Take that, carrots.
* Eating 2 to 3 kiwis per day helps to thin your blood, curbing your risk of stroke-inducing clots. A healthy flow of blood throughout the body also improves your sex life, ensuring firmer erections and — big round of applause — more powerful orgasms.
How to buy them:
Size doesn't matter when it comes to the quality of fresh kiwis. Instead of grabbing the biggest one, opt for fruits that yield to pressure when gently squeezed.
==============
Asparagus
There are plenty of reasons to pile your plate with this leggy green vegetable
Skip limp asparagus and opt for straight stalks with compact, bright green tips. Snip off the stalk ends of fresh asparagus with a pair of kitchen sheers, then stand them upright in a jar with about an inch of water in the bottom. Cover them with a plastic bag and they'll keep for up to two days. To maintain the spears' crispness, don't wash or soak them until just before preparing.
WHY YOU NEED IT:
* Like almost all vegetables, asparagus is low in calories and high in fiber. Just 12 cooked stalks supply your entire recommended daily dose of vitamin K, a nutrient that's essential for maintaining healthy bones as well as proper blood clotting and circulation.
* Asparagus is also one of the few stellar natural sources of glutathione, an antioxidant that defends your cells' DNA against damage, detoxifies pollutants, crushes carcinogens, and extinguishes inflammation.
* The folate in asparagus bolsters the production of red blood cells, the workforce that carries oxygen to working muscles. Folate also helps head off heart disease, as well as providing raw materials for the production of DNA.
* Asparagine, an amino acid in asparagus, prevents fluid retention, ensuring you look as buff as possible while also helping to lower your risk of high blood pressure.
* Those long green spears are packed with copper, a mineral critical for making connective tissue such as collagen. This precious metal also helps to keep your skin and muscles taut, and bones strong.
==================
Surprise Muscle Foods
Add variety to your grill with these high-protein substitutes for chicken and beef
1. CLAMS
Why they're good for you: Clams are loaded with iron and are one of the few meats high in vitamin C — one serving contains nearly half of your recommended daily intake.
Prep: None needed. Just toss the shells on the grill.
How to cook 'em: Grill over high heat until they pop open.
2. LOBSTER
Why it's good for you: In or out of the shell, lobster meat is significantly lower in fat than pork and beef, with a healthy dose of calcium.
Prep: While the lobster is still alive, cut it in half lengthwise, drain and reserve the juices, and brush with olive oil or butter.
How to cook it: Place the cut side down on a very hot grill for 3 minutes, then flip and pour the juice over the top; grill for another 4-5 minutes. The heat caramelizes the meat, giving it more flavor.
3. VENISON
Why it's good for you: Deer meat has fewer calories than chicken breast and twice as much iron as beef.
Prep: Marinate in red wine or olive oil before grilling.
How to cook it: Lean meats are best cooked to medium rare, so 3 to 4 minutes per side over high heat.
4. OSTRICH
Why it's good for you: This long-necked beast is very lean and contains a large amount of iron.
Prep: Drizzle with or marinate in olive oil. Since the meat is lean like venison, it needs added fat to stay moist.
How to cook it: Grill over high heat, allowing the meat to cook for 3 to 4 minutes per side.
5. SWORDFISH
Why it's good for you: Besides being the ultimate sailing trophy, swordfish has virtually the same number of calories per serving as chicken or beef, and it's loaded with heart-healthy omega-3 fats.
Prep: Brush with olive oil and top with a squirt of fresh lemon juice.
How to cook it: Just like ostrich. Grill over high heat for 3 to 4 minutes per side.
==============
Obesity and Dementia
A big belly now could spell trouble for your brain later
Health News
Want another reason to lose that gut? Researchers in California believe that excess abdominal fat in middle-aged individuals may raise the risk of dementia later in life.
According to the 27-year study conducted by the Kaiser Permanente Division of Research in Oakland, California, individuals who were obese (body mass index 30 or above) in their 30s and 40s were 74 percent more likely to have dementia in old age. But obese individuals aren't the only ones at risk. In fact, overweight people (body mass index 25-29.9) were 35 percent more likely to experience reduced brain function, compared to individuals who maintained a healthy weight (body mass index 18.6-24.9).
In addition to age and high body mass index, researchers determined that skin-fold thickness in the upper back and upper arms is also strongly associated with dementia. In fact, both men and women with the highest skin-fold measurements had a 60-70 percent greater risk of dementia compared to those with the lowest measurements.
=============
The Remedy
Lemon slice
Date sugar*
3 oz sake
2 oz fresh lemon juice (approximately 1 lemon)
1-2 tbsp maple syrup (to taste)
Dash cayenne pepper
*This sugar alternative is made with ground dates and is available in most health-food stores.
To Make: [1] Rub a slice of lemon around the rim of a martini glass and dip the rim into the date sugar. [2] Add sake, lemon juice, maple syrup, and cayenne pepper to an ice-filled shaker. [3] Shake and strain into glass. (If a martini glass seems too girly, you can also serve the drink on the rocks in a short glass.) [4] Serve.
Nutrition facts for drink shown (made with 1 tbsp maple syrup): 184 calories, 23 g carbs, 0 g fat
CLEAN UP
Feeling polluted from all those holiday parties? Down one of these-the drink is based on the concept of a detox diet called the Master Cleanse, in which you use the combination of lemon juice, maple syrup, and cayenne pepper to eliminate toxins from the body.
BOOST YOUR IMMUNITY
Unlike refined sugar, pure maple syrup contains beneficial doses of zinc and manganese, important nutrients that help keep your immune system functioning at its peak. Plus, studies have shown that zinc helps prevent damage to the blood vessels caused by LDL cholesterol, helping slow the progression of heart disease. Make sure you get the label that says "100% pure," though-anything else is most likely made with high-fructose corn syrup and preservatives.
AVOID A HANGOVER
Sake, a Japanese liquor brewed from rice,is one of the purest alcohols you can drink. It has no additives or preservatives, and it has fewer congeners, the primary culprits responsible for nasty morning-after headaches and cotton mouth.
FIGHT CANCER
Capsaicin, the ingredient that gives cayenne its heat, may be the new wonder drug. It's been shown to reduce the size of prostate-cancer tumors, according to a study from the Samuel Oschin Comprehensive Cancer Institute at Cedars-Sinai Medical Center. Plus, it breaks up congestion, strengthens immunity, and increases heat production in the body-helping you burn more calories.
recipe by Sarma Melngailis
==================
Eggs
No longer a forbidden treat, eggs should be a staple in every fit guys diet.
WHY YOU NEED EGGS
The amino acids in eggs are converted into muscle, skin, collagen, and other body tissue more efficiently than the proteins from any other food you can eat (or drink). Egg yolks are packed with nutrients, including nearly half of a large egg's 6 grams of protein as well as almost all of the 13 different vitamins eggs supply. Yolks are also an excellent source of lutein and zeaxanthin, carotenoids that protect your peepers against most forms of age- related damage.
Two eggs over easy for breakfast can help whittle down your waistline. Studies show that people who eat eggs in the morning have an easier time curbing calorie intake during the day. About 75% of the fat found in eggs is unsaturated. Research suggests that healthy men may eat up to two eggs a day as part of a low- fat eating plan without raising their risk for heart disease. Skip the bacon and sausage, however.
Two eggs provide nearly half your daily quota for choline. The compound is a key component of acetylcholine, a neurotransmitter that carries messages between nerves and muscles and fosters the storage of memories in the brain.
HOW TO GET MORE
STOCKPILE THEM. Hard-cook a half dozen eggs every Sunday so you have plenty on hand during the week for egg salad sandwiches, to slice in salads, or just to eat as a quick between-meal snack.
MAKE THEM INTO A WRAP. In a small bowl, beat 2 eggs and 2 tbsp water. In a 7-inch omelet pan or skillet over medium- high heat, melt 1 tsp butter. Pour in egg mixture. When top is thickened and no visible liquid egg remains, sprinkle with 1/4 cup grated reduced-fat cheddar cheese and 1/4 cup diced red and green bell peppers. Carefully slide egg onto an 8-inch whole-wheat sandwich wrap. Fold in sides, and eat.
DEVIL THEM. Cut in half lengthwise 6 hard-cooked eggs. Remove yolks and place in medium bowl; mash with fork. Add 1/4 cup low-fat mayonnaise and 1 tsp each Dijon mustard and white vinegar. Mix well. Season with salt and pepper. Stuff egg-white halves with yolk mixture and devour.
MF TIP Only buy eggs that are refrigerated. Before purchasing, check each egg for cleanliness and cracks. Store them in their carton in the middle of the refrigerator—not the door. Fresh eggs are good for four to five weeks after purchase, while hard-cooked eggs keep for about a week in the fridge.
=============
Muscle Mixers
Drinking a protein shake can be like downing a shot of vodka, rum, or gin on its own. Sure, you’re a real man if you can stomach it, but it would taste a hell of a lot better if you had something to mix it with. The same goes for certain protein shakes, which guys tend to choke down simply because they need the nutrients, all the while hating that artificial flavor. Fortunately, you can jazz up a bland shake with these simple add-ons—think of them as “mixers”—guaranteed to cut that chalky taste at no cost to your shake’s nutritional value.
—
INSTANT COFFEE Add one teaspoon of decaf to your vanilla shakes to create an iced-coffee flavor. Alternatively, add coffee to a chocolate shake for a mocha flavor. If you’re drinking a shake pre-workout, you can use caffeinated coffee to get a stimulant effect and help you zone in on your training.
—
PEPPERMINT EXTRACT Use it purely for flavor enhancement—it won’t affect the nutritional content of your shake. Add a few drops to a chocolate shake for a mouthwatering mint chocolate chip ice cream flavor.
—
ORGANIC PEANUT BUTTER It goes well with any flavor of shake. Just put one tablespoon in your shake to transform it into a dessert-like snack. Each tablespoon contains about 95 calories, eight grams of
healthy fats, three grams of protein, and a shot of fiber, vitamins, and minerals.
—
FROZEN BERRIES Try adding one cup to your vanilla shake to transform it into a fruit smoothie. You can and should use all kinds of berries to maximize antioxidants and fiber. One cup of berries has about 50 calories and 11 grams of carbs.
=============
Salmon
Why You Need It
Like beef and chicken, salmon is a top muscle food. It's loaded with protein, plus numerous muscle-making amino acids, which the body uses readily during exercise. When you're done working out, high levels of omega-3 fatty acids in the meat provide all the raw materials your body needs to make anti-inflammatory compounds that soothe your body's aches and pains.
The omega-3's powers don't end there. In lab studies, those same fats appear to help thwart at least some of the skin-cell dam- age caused by ultraviolet light. Although research is ongoing, there's a chance eating salmon may provide similar protection to your flesh when you're lounging by the pool.
Besides saving your skin, hefty vitamin D levels in salmon keep your bones strong and may help ward off colon cancer and multiple sclerosis. A six-ounce serving of salmon provides 720 IUs of vitamin D, around half of what scientists and researchers say you need each day.
To top it all off, in addition to all the other nutrients beneath those scales, salmon is packed with selenium, a mineral that may help to lower your risk of prostate cancer. One six-ounce serving of cooked salmon gives you all the selenium you need over any 24-hour period.
How to Get More
Eat It for Breakfast
Scramble eggs with sliced smoked salmon (lox) and chopped red onion. Pair your creation with a whole-grain bagel, toast, or a roll.
Make a Patty
For an easy burger substitute, mash together 8 ounces canned or leftover cooked salmon; 1/3cup cracker crumbs; 1 small finely chopped red onion; 1 egg; and a dash each of salt, pep- per, dried dill, and lemon juice. Mix it just like you would meat loaf. Form the mixture into 2 1/2 -inch-thick patties and cook on the grill or in a nonstick skillet (with a bit of added olive oil to prevent sticking). Cook until golden brown and serve on whole-grain buns.
Get Saucy
Mix together a couple of tablespoons of mustard and mayo, plus as much pepper, dill, and brown sugar as you'd like. Then, once you've got your salmon fillet on the grill, spoon the glaze evenly over the top and cook until done.
Hide It
Add cooked or smoked salmon to salads, pasta dishes, or homemade pizza.
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