Recipe for the Course: Wild Salmon Kebabs with Asian Pesto

Hello everyone! You guys are part of an assignment for my current course. You see, each class at Hawthorn comes with a recipe of the course. We are often asked to prepare the recipe, write about our experiences, as an assignment, and share it with someone else…THAT’S YOU! First, I’ll describe the assignment, and the health benefits of salmon, as it relates to each life stage, then I’ll give you the recipe itself, and  finally, you’ll find my assignment at the bottom, which includes my experiences preparing this dish.


For this assignment, we were asked to select a recipe from the Rebecca Katz Recipe Box website. Most of our course recipes come from Rebecca, a phenomenal chef.  Rebecca has authored 5 cookbooks and is the creator of the legendary MAGIC MINERAL BROTH recipe. You can find that recipe HERE.

Rebecca also is the founder of the non-profit organization the Healing Kitchens Institute. Through this organization, Rebecca works “closely on healing through food with survivors and health professionals in major US cancer centers.”

So, as I looked through Rebecca’s “recipe box“, I found this salmon recipe and immediately knew this was the one. I loved the combination of herbs, the lime juice and the jalapeño. I also remembered the Bok Choy with Sesame and Ginger from the last course and thought the two recipes would make a good pair and served the salmon with this equally tasty Bok Choy recipe.

My course is “life cycle nutrition”. So, one additional aspect of this assignment, is to explain the health benefits of salmon as it relates to each life cycle. (Don’t worry, I’ll be brief.)

Health benefits of salmon (1,2)

12 Wonderful Benefits of Salmon | Organic Facts
SOURCE

Salmon, one of the most popular fish, is a wonderful source of protein and healthy fatty acids. Salmon contains high amounts of omega-3 fats, as well as vitamins A, D, B and the minerals selenium, zinc, phosphorus, calcium and iron. All of nutrients are beneficial in all stages of life:

    • Prenatal
      • Provide healthy fats and nutrients to prepare the female body for pregnancy.
    • Pregnancy
      • The fats and nutrients help the developing fetus thrive. The fetus needs these nutrients to develop all internal organs, skin, muscles, bones and hair. The nutrients, especially the fatty acids, help with brain development.
    • Childhood – birth to 10 years
      • These nutrients help infants and children with healthy bone and muscle growth, as well as brain development.
    • adolescence – 10 years to 20 years
      • At this stage, children go through numerous growth spurts. These nutrients will support the fast growth of their bones and muscles, as they grow into adulthood.
    • early adulthood – 20 years to 40 years
      • During the young adult years, the nutrients support and promote healthy metabolism, bones, joints, brain, nerves, and skin.
    • middle age – 40 years to 60 years
      • Over the age of 40, the metabolism slows and the muscle tissue begins to weaken and deteriorate. These nutrients, along with the protein support a healthy body, metabolism and muscle growth. They also slow other signs of aging, such as wrinkles, and poor eyesight.
    • old age – over 60 years
      • In older adults, the nutrients fight inflammation, improve heart health, reduce risk of cancer, improve memory and protect the brain.

The recipe:

Wild Salmon Kebabs with Asian Pesto

  • Servings: 4
  • Difficulty: easy
  • Print

This delightful recipe is packed with flavor and will have you coming back for more.

Ingredients

    *ASIAN PESTO
  • 1 tablespoon minced ginger
  • 1 clove garlic, minced
  • 1 scallion, chopped
  • 1 tablespoon finely chopped seeded jalapeño
  • 3/4 cup tightly packed cilantro leaves
  • 1/4 cup tightly packed fresh mint leaves
  • 1/4 cup tightly packed flat-leaf parsley
  • 3 tablespoons extra-virgin olive oil
  • 1/4 teaspoon sea salt
  • 2 tablespoons freshly squeezed lime juice
  • 1/4 teaspoon Grade B maple syrup
  • *FISH
  • 1 pound wild salmon fillet, skin and pinbones removed
  • sea salt
  • black pepper

Directions

  1. Line a baking sheet with parchment paper. Place bamboo skewers in a bowl of water for a few minutes, until soaked through.
  2. Make the Asian pesto: add ginger, garlic, scallion, jalapeño, cilantro, mint, parsley, oil, salt, lime juice, and maple syrup into a small food processor or blender. Blend until smooth, about a minute.
  3. Place the salmon on a cutting board and cut it lengthwise, then crosswise into 8 equal pieces.
  4. Put the fish on the prepared baking sheet. Insert a 6-inch bamboo skewer into each block of salmon
  5. Sprinkle a bit of salt and pepper over each piece. Using half the pesto, spread it on all sides of each piece of salmon. Cover and refrigerate for 30 minutes.
  6. Preheat the oven to 400°F.
  7. Remove the salmon from the refrigerator, uncover, and slide the baking sheet into the oven. Bake just until an instant-read thermometer inserted into the center of the salmon registers 120°F, 7 to 9 minutes depending on the thickness of the fillets. The flesh should be just opaque and beginning to flake.
  8. Transfer the kebabs, skewers and all, to a serving plate. Add a dollop of the remaining pesto to each piece of salmon and serve Immediately.
  9. COOK’S NOTES: To get pieces that are of even thickness, purchase the center cut of the salmon rather than the tail.

    Optionally: Cut the baked salmon up into smaller pieces and stick in toothpicks. Serve with the additional pesto on the side for great little appetizers.

    PHOTO CREDIT: https://www.rebeccakatz.com/recipe-box/wild-salmon-kebabs-with-asian-pesto


Closing thoughts:

Well there you have it. I hope you found this little assignment interesting and informative. Try this recipe, I think you’ll be pleasantly surprised. It’s packed with flavor from all those wonderful herbs. I only have one more course before I do my research project, so this may be the last recipe for the course. But don’t worry, when I’m done with school, I’ll be developing my own recipes, which I’ll be sharing with all of you.

Until next time…namaste my friends.

Tamara


HERE’S MY ASSIGNMENT, AS IT WAS TURNED IN:

Choose a recipe to prepare and share with others from http://www.rebeccakatz.com/recipe-box. Explain to those you share the recipe with how it supports health and contributes to health during specific stages of the life cycle. Describe your experience.

 

 

 

I chose to make “Wild Salmon with Asian Pesto”, which I served over “Bok Choy with Sesame and Ginger”. The Bok Choy recipe was from the practical activities for course MHNE 602 (Katz, 2008). They have similar flavors and go well together.

I gathered the ingredients for the salmon and prepared the recipe as directed. As the salmon marinated, I prepared the ingredients for the Bok Choy, then, as the salmon baked, I began making the Bok Choy. Once everything was complete, I spooned the Bok Choy onto a serving platter, and topped it with the salmon.

When I share this recipe on my blog, I will relay the many health benefits of salmon at all stages of life. Salmon is a good source of lean protein, and omega-3 fatty acids (Patil, 2018). It is also high minerals such as iron, calcium, selenium and phosphorus as well as vitamins A, B, and D. All of these nutrients are essential at all stages of life. Prenatally, they provide women with healthy fats and nutrients, which help prepare the body for pregnancy (Fallon, 2015). During pregnancy, the fats and nutrients are needed to help the developing fetus thrive (Fallon, 2015).

During infancy, and throughout childhood, these nutrients help with healthy bone and muscle growth, as well as brain development (Fallon, 2015). During the adult years, the nutrients promote healthy metabolism, bones, joints, brain, nerves, and skin (Patil, 2018). In older adults, the nutrients fight inflammation, improve heart health, reduce risk of cancer, improve memory and protect the brain (Patil, 2018).

Overall, this recipe was easy to prepare and was a big hit, with my son taking seconds. I thoroughly enjoy cooking Ms. Katz’s delightful recipes. I will be sharing these recipes on my blog, www.thepurplealmond.com, on Monday, December 10, 2018.  My followers love healthy recipes and I’m confident they will enjoy it as much as we did


PHOTO CREDIT: https://www.rebeccakatz.com/recipe-box/wild-salmon-kebabs-with-asian-pesto

SOURCE:

  1. https://www.organicfacts.net/salmon.html
  2. Fallon-Morell, S., (2015). The nourishing traditions book of baby & child care. Washington, District of Columbia: New Trends Publishing Inc.

Tuscan Roasted Vegetables and Salmon

A wonderful, healthy way to use some of your summer veggies.

The Grantham Gardener

Baking fresh salmon with a colourful and tasty array of roasted vegetables makes a perfect meal. Grill the potatoes, sweet potatoes and eggplant to soften them and start the cooking process. When tossed with the capsicum, zucchini and sweet Spanish onion and baked in a hot oven the potatoes become golden and crisp and the other vegetables caramelise and bring out all their wonderful flavours. Making some homemade balsamic glaze to brush over the fresh salmon adds a touch of sweetness too.

Tuscan Roasted Vegetables and Salmon

Ingredients:

  • 4 fresh salmon fillets, skin removed
  • 2 large Desiree Potatoes
  • 1 medium red sweet potato
  • 1 large red capsicum
  • 2 small zucchini
  • 1 Spanish onion
  • 2 large garlic cloves, finely chopped
  • 1 small eggplant
  • Extra Virgin olive oil
  • Salt and freshly ground black pepper
  • Fresh rosemary, finely chopped
  • Italian herb seasoning

Homemade Balsamic Glaze:

  • 1/2 cup Balsamic Vinegar
  • 1Tblsp brown sugar
  • Pinch…

View original post 399 more words

25 Amazing Recipes to Keep Your Weight Loss Plan Interesting (Paleo, Keto, GF, Low Carb, Alkaline, Red Tea Detox-Phase 1)

It is estimated that Americans spend over $60 billion per year on weight loss programs or trying to lose weight (2). Also, the worldwide obesity rate has tripled since 1975, with approximately 1.9 billion adults considered overweight throughout the world.  (3) Chances are, you or someone you know are either on a diet or has tried to lose weight at some point.

We all start weight loss programs with good intentions. Then one of two things happens. Either we lose the desired weight, only to gain it back after returning to old eating patterns or we give up because the weight loss meal plan is too strict or boring. If you’re in the former group, you’re in good company. (Hint: I’m in this group) There’s a statistic floating around in the world of weight loss, which you’ve probably heard,  that 95% of dieters regain the weight they lost. Some say this is just folk lore and can’t be proven. Whether it’s accurate or not, it is an indication that people have trouble sticking to a healthy diet, losing weight, and keeping it off.

The key to any good weight loss plan is not to make temporary changes, but to make a healthy and permanent change to your lifestyle and eating patterns. One of the keys to changing your eating patterns is learning how to prepare interesting and tasty meals, while keeping them healthy. That’s what I set out to do, as I entered the next phase of my 21 day detox.

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As many of you know, I’m currently doing a 21 day Red Tea Detox plan. The first 7 days consisted of a 7 day fast, which included a 72-hour herbal tea fast, followed by 4 days of 24 hour intermittent fasting.

Today, I’ve begun the first of a 14 day/4 phase eating plan. Phase 1 is 5 days in length, with day one being only vegetables and the remaining four days will be veggies and protein. Since I’ve been fasting for 7 days, the last thing I want to eat is a plate of boring, steamed veggies and baked chicken or fish. 😝 Who’s going to stick to a diet like that?…BORING!

The meal plan I’ll be following is a low carb paleo diet, combined with intermittent fasting, which means I’ll be on a 16/8 schedule, 16 hours fasting and 8 hours eating, 3 meals per day. I’ll be aiming to keep my carb count below 30 grams per day. For my calorie count, I’ll aim for 1100/day, with an upper limit of 1500. The allowed foods are VERY healthy, with nuts/seeds, lean forms of protein, as well as heart healthy fish and alkalinizing veggies.

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Here is a list of the foods I’m allowed to eat for the next 5 days. I’m also allowed herbs, spices, healthy oils like flax, coconut, and olive as well as butter/ghee. (1)

Phase 1 Vegetables to Eat

  • Artichoke
  • Asparagus
  • Beets
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Cucumber
  • Celery
  • Kale
  • Lettuce
  • Mushrooms
  • Onions
  • Peppers
  • Spinach
  • Squash
  • Tomatoes

Phase 1 Proteins to Eat

  •  Fish
  •  Shellfish
  •  Chicken
  •  Eggs
  •  Turkey
  •  Lean beef
  •  Tofu
  • TVP (textured vegetable protein; reconstitute with water and use like ground beef)
  • Nuts and seeds
  •  Unsweetened soymilk
  • Unsweetened cashew milk
  • Unsweetened nut milk with protein added
  • Whey protein shakes (remember to double-check carb content)
  • Vegan protein shakes (remember to double-check carb content)

One of the keys to sticking to any weight loss plan is to make it interesting. So, as I was writing my meal plans for the next 5 days, I decided I should share some of the recipes I found with all of you.

So, armed with the above two lists, I set out to find some fun, interesting and tasty recipes to include in my meal plan. I want our meals to feel like we’re not missing anything. I can’t have boring meals and stick with the eating plan…nope. In the recipes below I have a few “bread” recipes, some veggie recipes and protein recipes: a few beef, a few chicken and a few fish. No more steamed broccoli and baked chicken, although that’s okay once in a while! I hope these recipes spark your imagination, because eating healthy doesn’t have to be boring!

Some of the best Alkaline and Paleo Websites:

In my research, I came across a few recipe websites that were jam packed with wonderful recipes, some with alkaline recipes and some with paleo. Here are a few of them:

Paleo Recipes

Alkaline Recipes

The Recipes

BREAD – Since nuts and seeds are allowed, I availed myself of the plethora of creative people on the internet, who have created paleo and keto versions of different items.

🌟🌟The Best Low Carb Bread Recipe 🌟 🌟

I’ve made this recipe MANY times and it’s wonderful! Even my kids and hubby like it. Make sure and follow her tips. They make all the difference! What I love about this recipe is the high fiber content. There is 7 grams of fiber per slice!

Low Carb Maven

Ingredients
  • 10 ounces blanched almond flour
  • 3 ounces Bob’s Red Mill Golden Flax Meal
  • 100 grams NOW Psyllium Husk Powder
  • 1 1/2 tablespoons baking powder
  • 1 teaspoon salt
  • 8 ounces egg whites (226.80 g)
  • 3 ounces vinegar (85 g)
  • 14 ounces boiling water (396.89 g)

Best Keto Bread Recipe

Ingredients
  • 1 1/2 Cup Almond Flour 
  • 6 Large eggs Separated
  • 4 tbsp Butter melted
  • 3 tsp Baking powder
  • 1/4 tsp Cream of Tartar
  • 1 pinch salt

Cauliflower Bread

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Ingredients

  • 1 medium head cauliflower , cut into bite-sized pieces (or 3 cups cauliflower rice)
  • Parchment paper
  • Nonstick cooking spray
  • Cheesecloth
  • 1 large egg , lightly beaten
  • ½ cup shredded part-skim mozzarella cheese
  • ¼ tsp sea salt (or Himalayan salt)
  • ¼ tsp . ground black pepper
  • 4 green onions , thinly sliced, reserve a small amount of the greens for garnish

Cauliflower Bagels

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INGREDIENTS:

  • 3 cups packed cauliflower rice (600g or 21 ounces)
  • pinch of kosher sea salt
  • 1/4 tsp garlic powder
  • 2 eggs, beaten
  • 2 tbsp. almond flour
  • 2 tbsp. coconut flour

Everything Bagel Spice Combo

  • 1 tbsp. poppy seed
  • 1 tbsp. sesame seed
  • 1 tbsp. minced garlic
  • 1 tbsp. minced onion
  • 3/4 tsp. kosher sea salt

Flaxseed Keto Wraps

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Ingredients

  • 2 large eggs
  • 6 tbsp flax seeds milled
  • 1/4 cup / 30g pre-shredded mozzarella
  • 2 tbsp melted butter
  • 3 tbsp water
  • 1/2 tsp baking powder
  • pinch of salt

VEGETABLES – I feel creativity was essential for this particular food group. While we all know vegetables are very healthy and good for us, they don’t always taste good. And, let’s be honest, they can be kind of boring. I looked for tasty and sometimes creative ways to prepare veggies. Here’s what I found.

Brussel Sprouts with Pistachio and Lemon

Get Off Your Acid

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INGREDIENTS

2 Tbsp. extra virgin olive oil
¾ cup shelled pistachios
Zest and juice from one lemon
16 large Brussels Sprouts, leaves separated from the core. Cut the end of the sprout off and peel leaves off.
Salt and pepper to taste

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Zucchini Pasta with Spinach Lemon Pesto

Get Off Your Acid

Zucchini_Pasta_medium

INGREDIENTS

4 zucchinis
3 cups baby spinach
1⁄4 cup basil
3 garlic cloves
Juice of 1 small to medium lemon
1⁄4 cup cashews
1⁄2 cup extra virgin olive oil
1⁄2 cup cherry tomatoes sliced in half
Salt to taste (Celtic Grey Sea Salt, Himalayan, or Redmond Real Salt)

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Italian Marinated Zucchini Squash

with Sun Dried Tomato

Get Off Your Acid

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INGREDIENTS

  • 2 fresh zucchini
  • 2 fresh yellow squash
  • ½ cup chopped sun-dried tomatoes
  • 1 tbsp. olive oil
  • 1 tbsp. minced oregano
  • 1 tbsp. minced dill
  • 1 tbsp. minced basil
  • 1 tsp. sea salt

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Raw Cucumber Sushi Rolls

The Blender Girl

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Ingredients

  • 1 English Cucumber

guacamole

  • 1 large avocado, peeled and pitted
  • 1 cup curly kale leaves (ribs removed), chiffonaded
  • 1 tablespoon fresh lemon juice, plus more to taste
  • 1/4 teaspoon Celtic sea salt, plus more to taste
  • 1/8 teaspoon ground cumin, plus more to taste
  • Pinch of cayenne pepper (optional), plus more to taste
  • 1/8 teaspoon sweet paprika, to garnish

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Paleo Chimichuri Abundance Bowl

The Blender Girl

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Ingredients

cauliflower rice

  • 1 large head cauliflower, cut into florets
  • 2 tablespoons extra-virgin olive oil or coconut oil (in liquid form)
  • 1 teaspoon Celtic sea salt

vegetables

  • 1/2 medium red onion, peeled and cut into eighths
  • 2 medium carrots, peeled and diagonally sliced into 1/2-inch pieces
  • 3 tablespoons extra-virgin olive oil, plus more to taste
  • 3/4 teaspoon Celtic sea salt, plus more to taste
  • 1/4 teaspoon red pepper flakes, plus more to taste
  • 2 medium zucchinis, diagonally sliced into 1/2-inch pieces
  • 1 (8oz/227g) bunch broccolini (about 12 stalks), trimmed
  • 1/4 cup (12g) finely chopped flat-leaf parsley
  • 1 cup (110g) sauerkraut (optional)
  • 1 medium avocado, peeled, pitted, and sliced
  • 1/4 cup (45g) sliced or slivered almonds

chimichurri sauce (yields 1 1/3 cups (306g))

  • 3/4 cup (180ml) extra-virgin olive oil
  • 1 teaspoon finely grated lime zest, plus more to taste
  • 2 tablespoons fresh lime juice
  • 2 tablespoons fresh lemon juice
  • 1 1/2 teaspoons red wine vinegar
  • 4 teaspoons minced garlic (4 cloves)
  • 1 teaspoon Celtic sea salt, plus more to taste
  • 1/4 teaspoon red pepper flakes, plus more to taste
  • 1 cup (30g) firmly packed basil leaves
  • 1 cup (30g) firmly packed flat-leaf parsley leaves
  • 1/2 cup (15g) firmly packed cilantro leaves
  • 1/2 cup (23g) firmly packed finely chopped chives
  • 1/2 medium avocado, peeled and pitted (optional, see instructions)

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

PALEO CAULIFLOWER TABOULI

The Blender Girl

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Ingredients

  • 1/2 large head of cauliflower chopped up into florets (discard the tough core)
  •  3 large bunches finely chopped flat-leaf parsley
  • 2 cups finely diced tomatoes (about 8 large tomatoes with flesh scooped out) 
  • 1 bunch green onions, finely chopped (white and green parts)
  • 1 English cucumber, peeled and finely diced (after seeds scooped out)
  • 1/3 cup extra-virgin olive oil, plus more to taste
  • 3 tablespoons fresh lemon juice, plus more to taste
  • 2 tablespoons finely chopped fresh mint, plus more to taste
  • 1/2 teaspoon Celtic sea salt, plus more to taste
  • 1/4 teaspoon freshly ground black pepper, plus more to taste

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Raw Zucchini Noodle Pad Thai

Live Energized

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Ingredients:

3 medium courgettes (zucchini)
3 large carrots
2 spring onions, chopped (also known as green onions, scallions)
1 cup shredded red cabbage
½ packet of beansprouts
1 cup cauliflower florets
1 bunch of fresh coriander/cilantro, chopped roughly
Coconut Oil

Sauce

¼ cup tahini
¼ cup almond butter
¼ cup tamari
1 tsp coconut sugar
2 tbsp lime or lemon juice
1 clove garlic, minced
1 inch of ginger root, grated

Alkaline Detox Lime-Chili Stir ‘Fry’

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Ingredients:

Pak-Choi
Carrots
Mange-Tout/Sugar Snap Peas
Beansprouts
Broccoli
Cabbage (red or green)
Courgette (Zucchini)
Fresh Lime Juice
Chili
Coriander
Vegetable Boullion
Brown Basmati Rice/Wild Rice (Use cauliflower rice to make it paleo)

Summer Coleslaw

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Ingredients
2 cups Napa cabbage finely sliced
2 cup red cabbage thinly sliced
2 red peppers thinly sliced
3 carrots julienne sliced
2 cups bok choy sliced mostly white and some green parts
small bunch chives chopped in 1″ pieces
3 tbsp raw sesame seeds- lightly toasted if desired
For the dressing
2 tbsp braggs liquid aminos
2 tbsp extra virgin olive oil-cold pressed organic if possible
juice of 1/2 lemon
1 tbsp toasted sesame oil
2 teaspoons grated ginger
2 tsp raw sesame tahini
Celtic sea salt to taste

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

PROTEIN

Caramelised Onion, Carrot & Ham

Omelette Roll

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Ingredients

  • • 1-2 tablespoons of ghee or butter
  • • 2 medium onions (I used one brown and one red onion), cut in half and sliced thinly
  • • 2 small carrots, peeled and grated
  • teaspoon sea salt
  • • 2 garlic cloves, finely diced
  • • 6 large eggs
  • • Pinch of black pepper and sea salt
  • • A little coconut oil, ghee or butter for greasing
  • • Rimmed oven tray, about an inch deep, 8-9″ by 15-16″
  • • Parchment/baking paper
  • • 1 tablespoon mayonnaise (optional) or harrissa sauce (you could also use something like pesto)
  • • 2-3 slices of free range ham (Use sliced turkey if you’re avoiding processed meats)

Paleo Chicken Tortilla Soup

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Ingredients

  • 2 large chicken breasts, skin removed and cut into 1/2 inch strips
  • 1 28oz can of diced tomatoes
  • 32 ounces organic chicken broth
  • 1 sweet onion, diced
  • 2 jalepenos, de-seeded and diced
  • 2 cups of shredded carrots
  • 2 cups chopped celery
  • 1 bunch of cilantro chopped fine
  • 4 cloves of garlic, minced – I always use one of these
  • 2 Tbs tomato paste
  • 1 tsp chili powder
  • 1 tsp cumin
  • sea salt & fresh cracked pepper to taste
  • olive oil
  • 1-2 cups water

Ginger Beef and Noodle Stir Fry

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Ingredients

  • 4 tablespoon(s) coconut aminos
  • 1 medium lime(s), juiced
  • 2 medium garlic clove(s) minced
  • 1 teaspoon(s) ginger, fresh grated
  • 11/2 pound(s) beef – flank, sirloin, or NY strip steak(s) sliced
  • 2 medium zucchini
  • 1 tablespoon(s) kosher salt or less to taste
  • 3 tablespoon(s) sesame oil
  • 2 medium onion(s), green sliced
  • 1 teaspoon(s) red pepper flakes crushed
  • 2 tablespoon(s) cilantro, fresh for garnish

Kickin’ Steak Fajitas

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Ingredients

  • 1 pound(s) beef – steak(s), boneless cut into 1½ inch x ¼ inch strips
  • 1 large onion(s), yellow sliced
  • 4 medium garlic clove(s) sliced
  • 3 medium bell pepper(s) any color, seeded and sliced
  • 2 large jalapeno pepper(s) or serrano peppers, seeded and sliced
  • 1 medium avocado(s) seeded and sliced
  • 4 tablespoon(s) avocado oil or olive oil
  • 1/4 cup(s) cilantro, fresh chopped, optional for garnish
  • 1 medium lime(s) quartered, optional for garnish
  • 1/2 packet(s) Trader Joe’s Taco Seasoning Mix or mix together 2 teaspoon(s) chili powder, 2 teaspoon(s) cumin, 2 teaspoon(s) garlic powder, 2 teaspoon(s) onion powder, 1/2 teaspoon(s) cayenne pepper, 1/2 teaspoon(s) black pepper, 1/2 teaspoon(s) sea salt

Cuban-Style Slow Cooker Flank Steak

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Ingredients

  • 1/2 cup(s) chicken broth
  • 2 teaspoon(s) cumin
  • 11/2 teaspoon(s) oregano, dried
  • 1 teaspoon(s) sea salt to taste (optional)
  • 1 teaspoon(s) black pepper to taste (optional)
  • 1 can(s) tomatoes, diced (14 oz)
  • 1 medium onion(s) sliced
  • 2 medium bell pepper(s), green sliced
  • 2 medium garlic clove(s) chopped
  • 1 tablespoon(s) capers chopped
  • 11/2 pound(s) beef – flank steak(s) cut crosswise into three pieces
  • 1/4 cup(s) olives, pimento-stuffed sliced

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Chicken and roasted pepper stuffed mushrooms

Meatified

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Ingredients

  • 4 – 5 large Portabella mushrooms
  • ¾ – 1 lb ground chicken
  • 1 cup diced onion
  • 1½ cup roast peppers, drained
  • 2 eggs
  • 2 tsp garlic powder
  • 1½ tbl Italian seasoning
  • Optional: 1 tsp almondflour per mushroom

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Caribbean Paleo Jerk Bake Chicken

My Natural Family

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INGREDIENTS

  • 4 Boneless, Skinless Chicken Breasts
  • 1 Red Bell Pepper (cut into thick slices)
  • ½ Fresh Pineapple (cut into ½ “ thick slices)
  • 1 Tbl Arrowroot Starch
  • 1 tsp Ground Cinnamon
  • 1 tsp Ground Allspice
  • ¼ tsp Ground Nutmeg
  • ¼ tsp Ground Pepper
  • 1 tsp Real Salt
  • ½ Tbl Chopped Garlic
  • 1 Tbl Fresh Lime Juice
  • 2 Tbl Raw Honey
  • ¼ Cup Coconut Aminos
  • Cilantro (chopped, to garnish)

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Baked Indian-Style Lemongrass Chicken

Paleo Leap

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Ingredients

  • 6 to 8 chicken thighs, skinless and boneless
  • 2 bell peppers, sliced
  • 1 cup coconut milk
  • 2 lemongrass stalks, sliced
  • 1 lemongrass stalk, minced
  • 4 shallots, minced
  • 4 garlic cloves, minced
  • 2 small mild red chili peppers (optional)
  • 1 tbsp. fresh ginger, minced
  • 2 green onions, minced
  • 1 tbsp. fresh turmeric, minced
  • Juice from 2 limes
  • 1/4 cup coconut oil, melted
  • 1/4 cup fresh cilantro, to garnish
  • Sea salt and freshly ground black pepper

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Paleo Fish Tacos

Paleo Flourish

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For the Fish:

  • 1 lb **tilapia**(or halibut/cod), cut into 1/2 inch by 3-4 inch strips (**NOTE FROM TAMARA-DO NOT EAT TILAPIA EVER! IT’S FARM RAISED AND NASTY STUFF- I’LL WRITE AN ARTICLE SOMETIME.**)
  • 1/2 cup coconut flour
  • 1 tablespoon garlic powder
  • 2 teaspoons salt
  • 2 teaspoons cumin powder
  • dash of pepper
  • Coconut oil for frying

For the White Sauce:

  • 1/2 cup mayo
  • 1 tablespoon lime juice
  • 1 teaspoon dried oregano
  • 1/2 teaspoon cumin powder
  • dash of chili pepper
  • 1/2 teaspoon of raw honey (optional)

To Eat:

  • 4-6 lettuce leaves
  • 1 cup salsa
  • 2 tablespoons cilantro, chopped
  • 4-6 slices of lime

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Cilantro Lime Salmon

Paleo Leap

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Ingredients

  • 2 salmon fillets
  • 1/2 cup coconut oil, melted
  • Juice and zest of 2 limes, and then slice the limes
  • 2 garlic cloves, minced
  • 1/4 cup fresh cilantro, roughly chopped + more for garnish
  • Sea salt and freshly ground black pepper

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Orange Rosemary Seared Salmon

Paleo Leap

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Ingredients

  • 4 salmon fillets, skinless
  • 2 garlic cloves, minced
  • 2 tsp. fresh rosemary, minced
  • 1 cup fresh orange juice
  • 2 tbsp fresh lemon juice
  • 1/2 cup chicken stock
  • 2 tsp. orange zest
  • 1 tbsp. tapioca starch (optional)
  • Cooking fat
  • Sea salt and freshly ground black pepper

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

SOURCE:

  1. L. Miller, (n.d.). The Red Tea Detox. Retrieved from: http://redteadetoxofficial.com/
  2. http://www.worldometers.info/weight-loss/
  3. http://www.who.int/mediacentre/factsheets/fs311/en/

 Until Next Time….

Namaste My Friends

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Wellness Wednesday: Healthy Whole Food Meals in 30 Minutes or Less

Earlier today, we talked about how to stay healthy at work. What happens after a long stressful day? Many people feel too tired to cook and end up ordering take out or stopping for fast food. ‘They don’t realize just how quickly you can fix a healthy and tasty whole food meal.

Just to show you how easy it can be, I have found 10 recipes using mainly whole food ingredients. All recipes can be prepared in 30 minutes or less. ENJOY!

Miso Glazed Salmon with Snap Peas

From: Daily Burn

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For complete instructions visit The Daily Burn

Steak and Cauliflower Potatoes with Sautéed Spinach

From: The Daily Burn

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For complete recipe instructions visit The Daily Burn.

Quinoa Mushroom Risotto

From: The Daily Burn

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For complete recipe instructions visit The Daily Burn

12 -Minute Chicken and Broccoli

From: Gimmie Some Oven

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For complete recipe instructions visit Gimmie Some Oven

Cauliflower Rice Fish Taco Bowls

From: Jules Eats and Treats

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For complete recipe instructions visit Jules Eats and Treats

Quick Tex Mex Sweet Potato Skillet

From: iFood Real

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For complete recipe instructions visit iFood Real

Zucchini Noodles with Cilantro Lime Chicken

From: iFood Real

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For complete recipe instruction visit iFood Real

Paleo Chicken Piccata

From: Noshtastic

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For complete recipe instructions visit Noshtastic

Italian-Style Egg Skillet

From: Buck Naked Paleo

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For complete recipe instructions visit Buck Naked Paleo

20-Minute Shrimp and Sausage Skillet

From: Paleo Newbie

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For complete recipe instructions visit Paleo Newbie

Press-It Thursday: Orange-Sesame Salmon with Quinoa | RD in the Midwest

about_karaToday’s PRESS-IT Thursday recipe is from Kara of RD in the MIDWEST. Kara, a Registered Dietician from a small town in Iowa, has a Bachelor’s degree in Dietetics and a Master’s degree in Nutrition Science. She says she’s passionate about “cooking delicious food that is equally nutritious.”

Kara’s dish is a flavorful salmon recipe with orange, sesame oil, soy sauce, and ginger, which also includes a side of super healthy quinoa.

Quinoa is often lumped in with whole grains, but is actually a tiny seed, and nutritional powerhouse. Here are the nutritional contents from whfoods.com.

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Salmon is well known for it’s omega-3 fat content, but is PACKED with many other nutrients as well. Check out the nutrient content from whfoods.com.

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Kara has done a phenomenal job putting this meal together. It is jam packed with nutrients. Add a side of steamed spinach or broccoli and you’ve got a winning meal. Check out the complete recipe at the link below.

For complete recipe, visit Kara at the following link: Orange-Sesame Salmon with Quinoa | RD in the Midwest