Delicious, Nutritious "Powerhouse" Meal

Whats for dinner?  TGS Mussels

This is a quick, delicious and nutritional powerhouse of a meal that I make often.  If you like mussels you'll love this recipe.  It is also very cost effective so it's a total win win!  What makes this recipe a nutritional powerhouse?  Well sit back my friend and let me tell you about the amazing ingredients...

Onions & Garlic - boost immunity, regulate blood sugar, reduce inflammation, heal infections

Olive Oil - heart healthy, boost immune system, reduce inflammation, lowers cholesterol & blood pressure, increases nutrient absorption

Red Pepper Flakes - increases metabolism, reduces cancer risk

Dijon Mustard - contains turmeric known for it's anti-inflammatory effects, detoxifier, antiseptic, antibacterial

Wine - antioxidant, heart healthy (and makes you happy lol)

Canned Tomatoes - regulate blood sugar,contain high levels of  lycopene (an antioxidant which protects from cell damage), lower blood pressure, lowers cholesterol, boosts immunity, strengthens bones

Mussles - nutrient dense, high protein, low fat, low calories, high nutrients (see "The Health Benefits of Mussels" at the end of the post)

As you can see this recipe is loaded with nutrients, protects against disease, decreases inflammation and boosts your immune system all of which work synergistically to make you healthier and increase your ability to fight off illness.  Perfect for the flu season that is upon us!

TGS Mussels

Ingredients

1/4 cup finely chopped Onion
1 Tablespoon Olive Oil
2 cloves Garlic
2 teaspoons Capers
1/4 teaspoon Red Pepper Flakes (optional)
1 teaspoon Dijon Mustard
1 cup White Wine
1 cup bottled Clam Juice or Chicken Broth
1 (14.5 oz) can Basil, Garlic & Oregano Tomatoes
2 lbs Mussels, scrubbed and debearded

Directions

Rinse mussels under cold running water discarding any mussels with broken shells.  Scrub the shells to remove any seaweed, dirt or other particles lodged on the shell.  Pull out the stringy beard on the mussel.  Look for shells that are tightly closed. Discard any mussels that remain open. 

Note:  You can tap lightly on the mussel if it remains open (I usually just use another muscle) and if it is alive it will close itself...if it does not close after tapping discard the dead muscle. 

Heat Olive Oil in a large stock pot over medium high heat.  Add onion and garlic; saute' 5 minutes or until tender.  To the same pot add the capers, mustard, wine, clam juice and tomatoes.  Bring to a boil and cook approximately 5 minutes to let flavors combine. 

Add the cleaned mussels to the liquid, cover and steam on a medium heat for 6-8 minutes until shells have opened.

Pour the entire pot of mussels into a very large bowl, grab a friend and enjoy! 

The Health Benefits of Mussels

Mussels are high in protein and low in fat.  Mussels are also low in calories containing only 95 calories per 3.5 oz (100g).  They are an excellent source of vitamin B12 (which is essential to a healthy functioning metabolism.  A deficiency in B12 can cause fatigue and depression).  They are also an excellent source of selenium (an antioxidant that can neutralize free radicals.  Free radicals damage cell membranes and DNA and contribute to a number of diseases including heart disease and cancer). 

3.5 oz of mussels also provides around 13% of your daily vitamin C needs and 22% of your daily iron needs. Mussels are also good sources of other B vitamins (folate, phosphorus, manganese and zinc) and are a very good source of omega-3 fatty acids...they are an excellent seafood choice.