My quest for healthy recipes, led me to this article at cookstory.com with healthy holiday recipes for kids. There’s a little of everything, 14 recipes in total:
I continue my quest to find healthy holiday recipes…today, I found 30 recipes from Taste of Home. You’ll find soups, salads, sides, main dishes… a bit for everyone. ENJOY!
You and your family will love these healthy dishes.
FOLLOW THE LINK BELOW FOR THE RECIPES
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)
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:
- Provide healthy fats and nutrients to prepare the female body for 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.
Wild Salmon Kebabs with Asian Pesto
This delightful recipe is packed with flavor and will have you coming back for more.
- *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
- Line a baking sheet with parchment paper. Place bamboo skewers in a bowl of water for a few minutes, until soaked through.
- 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.
- Place the salmon on a cutting board and cut it lengthwise, then crosswise into 8 equal pieces.
- Put the fish on the prepared baking sheet. Insert a 6-inch bamboo skewer into each block of salmon
- 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.
- Preheat the oven to 400°F.
- 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.
- 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.
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.
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.
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
Fallon-Morell, S., (2015). The nourishing traditions book of baby & child care. Washington, District of Columbia: New Trends Publishing Inc.
We are HUGE fans of overnight oats at our house. They take minutes to put together and save tons of time in the mornings. All you do is grab and go. You can eat them hot or cold. That’s why I was so excited to find this great post from ecogreenlove.com, which contains 10 recipes for overnight oats, including great infographics. ENJOY!
Ahh, mornings. Some people love them and consider themselves to be “morning people,” waking up with a smile on their face, but it seems as though a larger number of individuals would rather hit snooze over and over again than get their day started.
If you consider yourself the latter, you need to add overnight oats into your routine! They take just a few minutes to prepare the night before, and are packed full of healthy carbs, nutrients, and cholesterol fighters to help aid your heart health.
Overnight oats are super versatile, and can be combined with an endless number of ingredients and toppings to cater to any palate. Take a look at these 10 tasty overnight oats recipes from Personal Creations that are sure to get your day started on a positive note!
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This morning’s video is a bit longer than I would normally post, but it’s worth a watch. Instead of a smoothie recipe, Dani at Clean and Delicious has put together a wonderful smoothie guide video, complete with a smoothie guide printable. The video goes through what to keep on hand for quick smoothies, as well as her special “smoothie formula”. You’ll find the smoothie guide printable below and the video at the bottom!
This video demonstrates how to make a salad in a jar. It shows one recipes, but the combinations are infinite. You may have seen these before, however this one has a new twist, the dressing. Typically, in salad jars, the dressing goes on the bottom. This video demonstrates a different technique.
Watch to find out!
Clean eating really is very simple…just eat real, whole food. Nothing processed, nothing from a box. In today’s video, you’ll find recipes for a complete 1-day menu.
YEP! Breakfast, lunch, dinner AND 2 snacks!
This week we’re talking about clean eating, but just what does that mean?
In this morning’s video, Dr. Oz gives you the 4 main rules to eating clean.
Now that we’re done with Halloween, it’s time to put the junk away and return to clean, wholesome eating. This week, I’m focusing on easy and delicious ways to eat clean. Here’s a video with 3 ideas for prepping in advance.
No videos this week. I thought I’d just share some recipes and creative ways to use leftover Halloween candy…other than eating it! These recipes can be found in an article from REAL SIMPLE. To see the article FOLLOW THIS LINK.
Dulce De Leche Candy Bar Terrine
- 14 Snickers Fun Size Bars, cut into thirds (17 grams each, about 1 1/2 cups total)
- 2 pints dulce de leche ice cream, softened
To see the entire recipe, FOLLOW THIS LINK.