Dinner DeeAs Recipes: Sweet Potato-Crusted Salmon, Bone Broth Broccoli Soup

Longevity Diet: Sweet Potato Crusted Salmon & Gut-Healing Broccoli Soup | Dinner DeeAs

We're making 'food that loves you back'. A dietitian's top tips for how to eat well, lose weight, get more energy and a 'glow from within'!

Food that loves you back! 🥗✨ In this episode of Dinner DeeAs, we’re joined by Ella Davar, a Registered Dietitian Nutritionist and author of Cooking for High Performance. Ella shows us how to maximize "functional foods" to boost brain health, improve digestion, and promote longevity.

The Longevity Menu:

• Sweet Potato-Crusted Salmon: A one-pan masterpiece packed with Omega-3 fatty acids for cognitive health. Ella demonstrates how to thinly shingle sweet potatoes as a "crust" to add fiber and powerful antioxidants (beta-carotene) to your protein.
• Bone Broth Broccoli Soup: This creamy, dairy-free soup is a gut-health powerhouse. By using nutrient-dense bone broth instead of heavy cream, you get a hit of naturally occurring collagen for your joints and skin.

Dietitian Tips for High Performance:

• The "Hug Back" Principle: Ella explains why fiber-rich plant foods are the foundation of a healthy gut microbiome.
• Anti-Inflammatory Herbs: Learn why even a small amount of fresh parsley, oregano, or sage acts as a potent anti-inflammatory polyphenol.
• Smart Sodium: Discover why high-quality sea salt is essential for flavor and iodine, especially for those with active lifestyles.
• Why Goat Cheese? Ella shares why she prefers goat dairy over cow's dairy to avoid congestion and mucus while adding healthy probiotics to your meal.

CONNECT WITH US:

• Visit Ella Davar’s Website: https://www.gutbrainmethod.com/
• Watch Ella’s TED Talk on Longevity: https://www.youtube.com/watch?v=bXOaCpTT6b8
• E-mail us your healthy recipe requests: DinnerDeeAs@fox.com

WATCH DINNER DEEAS:

• Every weekday at 1p on Fox 13 Tampa Bay
• Every weekday at 7a on FOX 35 Plus in Orlando

Click here for a printer-friendly version of the recipes below. If you make either of them, send us a photo and let us know how they turned out! 

Sweet Potato-Crusted Salmon

Ella says "This dish highlights the natural sweetness of sweet potatoes paired with the rich flavor of salmon. Packed with omega-3s, vitamin A, and antioxidants, it’s a nutrient-dense meal that’s quick to prepare and perfect for any occasion. The sweet potato crust adds a crispy texture and complements the salmon beautifully."

Ingredients

• 2 x 6 oz wild-caught salmon fillets
• 1 large sweet potato, peeled
• 4 tbsp extra virgin olive oil
• 1 lemon, juiced
• 2 tbsp fresh herbs (dill, parsley, or basil), finely chopped
• sea salt and black pepper, to taste

Directions

1. Preheat oven to 400° F and line baking sheet with parchment paper.
2. Using a box grater or food processor, grate sweet potato into fine shreds. Place shredded sweet potato in bowl and toss with 2 tbsp olive oil, lemon juice, pinch of salt, and black pepper.
3. Place salmon fillets on prepared baking sheet, skin-side down. Drizzle each fillet with 1 tbsp olive oil and squeeze of lemon juice. Sprinkle with salt, pepper, and half chopped fresh herbs.
4. Divide shredded sweet potato evenly over tops of salmon fillets, pressing gently to form crust.
5. Bake in preheated oven for 12–15 minutes, or until salmon is cooked through and sweet potato crust is lightly golden and crispy.
6. Remove salmon from oven and sprinkle with remaining fresh herbs. Serve immediately with wedge of lemon on side.

Simple Bone Broth-Based Broccoli Soup

Ella says "This comforting soup uses bone broth as a rich, gut-healing base, delivering collagen, vitamins, and minerals in every spoonful. It’s a light yet nourishing option that supports digestion and detoxification, making it ideal as a meal or appetizer."

Ingredients

• 1 tbsp olive oil or ghee
• 1 small onion, diced
• 1 garlic cloves, minced
• 4 cups broccoli florets (about 1 large head)
• 3 cups bone broth (chicken or beef)
• salt and black pepper, to taste
• 1 tbsp fresh lemon juice (optional, for brightness)
• fresh parsley or chives, chopped (for garnish)
• goat cheese of choice (optional, for garnish)

Directions

1. Heat olive oil or ghee in large pot over medium heat. Add diced onion and garlic, and sauté until softened and fragrant, about 3–4 minutes.
2. Add broccoli florets to pot and pour in bone broth. Bring to gentle boil, then reduce heat and simmer for 2–3 minutes, or until broccoli is tender.
3. Use an immersion blender to puree soup until smooth, or transfer mixture to blender in batches.
4. If desired, stir in coconut milk or heavy cream for creamy texture. Season with salt and black pepper to taste.
5. Stir in lemon juice (if using) and ladle soup into bowls. Garnish with fresh parsley or chives and goat cheese.

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