hey bones dr. J here family first
chiropractic back with our final cooking
video of the month of June 
Rachel Zierzow natural food chef owner of
cook love heal got a local Austin
company here so we want to remind you
guys that she is offering classes
classes here at her home classes in
your home big groups up to ten people
even just you and your family or
one-on-one with you she's got you
covered so if you're needing help and
you're liking these tips that you're
getting this month
I really recommend we'll put the link to
her website in there and you can reach
out to her and figure out if there's
some way that you guys can work together
but if you're if you want to get started
cooking utilize her she's a great local
resource and we'd love for you to
connect with her in that way
so this last video we're gonna we're
gonna show what do we got here we got a
nice piece of wild caught sockeye salmon
I think is what she said that right yeah
you can get this locally in Austin if
you're in Austin it comes from Alaska
but it's a really good protein source
that isn't farm raised like a lot of the
Salmons are and I think this was about
fourteen dollars a pound so not too
crazy and it's just so delicious when
it's baked nice and slow today we're
gonna do a real simple baked salmon
 that has a topping on it and
makes it a little bit fancier and we
start by just put a little bit of olive
oil this probably doesn't even need it
on the pan because of all the
oil in the fish that's one of the
reasons that we like a nice piece of
wild caught salmon is you know you hear
a lot about omega-3 fatty acids and
officials people you know and I asked my
patients do you take your fish oil
supplement well this is the this is what
it's coming from right here these types
of Coldwater fish they bioaccumulate up
from plankton to the smaller fish and
then these fishy fat and so it builds up
these DHA and EPA molecules that we
really want to get into our diets
they're so beneficial for us these
omega-3 fatty acids so this is a dietary source yeah
the scales are already removed yeah can
eat the skin that's a what you do or you
put a little oil in the pan on this the
glass container the pan because that'll
salt the skin a little bit and then I
already salted the top so I'm not going
to put too much on the top and a little
layer of oil right there on the top okay
that's all you need and you can actually
just call this your baked salmon okay
we're gonna okay we're gonna throw this
into the oven the oven is at 320 so
we're gonna cook it nice and slow is
that right and then we're gonna make our
topping we're gonna come right back and
we're going to show you that okay we've
got our salmon in the oven right now and
the now Rachel's going to show us the
topping that we put on this the fancy
topping I like fancy toppings so this
is just an optional topping if you want
to put it on your salmon heat up the pan
and then we will add some garlic garlic
from earlier right our knife skills
class if you missed the knife skills
video that was two weeks ago
so make sure that you go back and watch
how we minced up that garlic and then
you've got your good sea salt there
nice starting to sizzle now like you
said the garlic burns right so we
we got to watch that some rosemary in oh
there we go it's an option you don't
really like rosemary you don't have to
add it this this is interesting this
next thing that's going in what is this
maple syrup maple syrup alright another
thing you don't have to put in the maple
syrup but and I mean if you're really
going all out you can put some grass-fed
butter in there oh yeah well we love it
super simple okay
okay we're gonna get the fish Wow okay
and that was in there not that long even
right if you're cooking at 320 about 10
to 12 minutes maybe 12 minutes is what
you'll need that was lucky don't pour
it into the stove and that topping
just literally tops it our salmon is done you could also put this on
when your salmon
is about halfway done put it back in the oven
but I don't want to overcook this so the salmon now is just so
people know if they're if they're you
know never cook this at home before you
can get that salmon pretty pretty pink
in the middle
correct it doesn't have to it can be a
little more on the rare side and its delicious
it's just a personal preference make
sure they're you know asking on whatever
don't overcook it is the main thing but
ask everyone that is gonna be eating it
you know sort of where would you like it
but if you can get it to sort of that on
the rare side in the middle that's
that's the way that personally I really
like it and she's gonna plate here where
she cut a little piece of this and show
you what it looks like it smells
unbelievable you guys
and like I said earlier the skin is
totally edible and it's really good for
you I'll put this right here and see if
we can there it is so that's the topping
and you can see sort of the doneness
there on that piece of salmon but that
is beautiful and that's about a portion
size right this is about what you would
put on someone's plate you can make this
into a whole meal with a little basmati
rice some broccoli maybe a salad and
like we were talking about in the first video you could put this
on top of a salad sure so you
imagine a full dinner plate and then
you've got this piece of fish a small
portion of rice a portion of vegetable a
portion of salad you've got half your
plate of vegetables and and that's
dinner and none of that and it takes
that takes that long to to cook so
people have this this idea that dinner
has to be this huge Herculean you know
task to get done and it's it's really
not if you can approach it with a sense
that this is not that big a deal we can
get this going this was super simple and
looks delicious and smells incredible
yeah you could even take one of those
spoons tasty and if you if you want to
undercook your salmon just a little bit
you could keep it in the refrigerator
for two to three days max
and then just either reheat it or put it
on top of a salad for leftovers of other
kinds of fish you don't keep but salmon
keeps longer that little bit of maple
syrup that you put in that topping is
unreal never would have thought of that
oh this is beautiful
and this is also one of those things
that you know when friends come over
this is impressive look at that right we
make this a lot when friends come over
so sorry if you're one of our friends or
one of our new friends like salmon but
we do make it a lot because you can make
as much as you want and one oven and
we're having having problems here that's
why the timer keeps going off but that's
it folks that's your that's your I mean
super simple baked wild salmon with a
little fancy topping and that's something
you look at and the whole thing this was
just to give you guys some confidence to
start doing this in your own home right
we gave you a couple of really quick
things to think through how to chop up
some vegetables how to make a quick soup
how to make this quick salmon and then
just some ways to think about getting
started in your own home so I hope this
has helped I hope this gives you the
confidence and the chutzpah and get in
your own kitchen and start cooking for
you and your family it's just much
better for you if you're trying to
create that wellness lifestyle this is a
huge part of that and if you're still
feeling a little uneasy cook love heal
Rachel's Zierzow she's here for you and
she'll be here to help you in the future
so thank you very much we're doing this
was so wonderful you're the best and
your food is excellent and yeah we'll
look forward to seeing you guys next
month
