The Food Blog
Asian Inspired Sockeye Salmon (0 Comments)
I’m a huge fan of salmon, especially wild Alaskan sockeye. Nutrition wise, it is better for you and contains less contaminants and mercury. It is worth every penny when you choose this type of fish with it’s high quality taste, texture and wonderful appearance. When thinking about flavor, i decided to go with an Asian flair for the salmon and paired it with sauteed organically grown spinach, a rosemary and olive oil infused baked sweet potato and a citrus-mustard reduction sauce for dipping. You may pair this up with another vegetable such as bock choy, broccoli, chard and rice for a starch component. It was unbelievably delicious!! Mmmmmmm!!!
Wild Alaskan salmon is healthy and naturally full of vitamins, minerals and nutrients that will promote overall health. This simple super food contains a great source of protein, rich in omega-3 fatty acids, antioxidants and contains no detectable mercury. Did you know, a typical 6 ounce serving of wild sockeye salmon contains 2.15 grams of fatty acids and 47 grams of protein.
The health benefits of omega-3 fatty acids consists of protecting your heart, it’s essential in pregnancy and healthy infant development, it may reduce severity of Crohn’s disease, ulcerative colitis, psoriasis, asthma and rheumatoid arthritis. In Psychological disorders (depression/bipolar) it will reduce the severity and with Alzheimer’s disease and type 1 diabetes it will slow the development.
You may ask, why is it better to purchase wild rather than farmed? Wild salmon are able to roam free in the oceans, free of antibiotics, no growth hormones, no synthetic coloring and feed freely on krill and phytoplankton. It also has a far superior taste, texture, and appearance. Better for you and your family with a high nutrient profile. Just pure and natural the way it should be. Healthy and sustainable food.
SERVES: 4
INGREDIENTS:
1/4 cup sake cooking wine
4 tbsp local honey
1/8 cup low sodium soy sauce
1/4 cup rice vinegar
1tsp ground ginger
2 tbsp ground mustard
1 tsp stone ground whole grain mustard
2 tbsp filtered water
1/4 cup fresh orange juice, 1 clementine, peeled and pureed
2 tbsp unsalted organic butter
4 piece wild sockeye salmon ( 6 ounce each)
INSTRUCTIONS:
In a shallow dish, stir together sake, honey, vinegar and ginger.
Add the fish in the shallow dish, skin side up, and let marinade in the mixture for about a couple hours covered in the refrigerator.
Preheat the broiler.
While waiting, stir together mustard and water in a small bowl. Reserve.
Broil fish, skin side down, in the baking dish; about 6 inches away from heat. Let cook about 5- to 6 minutes.
While the fish is cooking, add the fresh orange juice to the mustard mixture reserve. Place mixture in a saucepan, on medium heat, and bring to a boil. Don’t let it over boil. Keep your eyes on the pan. When it comes to a boil, reduce heat on low. Let it reduce by about half; stirring frequently. Remove from heat when cooked down and swirl in the butter until melted. Reserve in a warm place.
Serve salmon with a rice and/or vegetable of your choice. Drizzle the extra sauce from the pan and the citrus-mustard dipping sauce over fillet. Enjoy!
NUTRITIONAL VALUE: Calories 350; Total Fat 16.8g; Cholesterol 90mg; Sodium 380mg; Total Carbohydrates 16.2g; Sugars 14g; Protein 34g; vitamin A 7%; calcium 7%; vitamin C 22% and iron 10%. This dish is very high in magnesium, phosphorus and selenium.
Slow Cooked Seafood Stew (0 Comments)
Perfect for a cold and wintery evening. Ahhhhh!! I’m sharing this wonderful hearty and healthy fish stew that is super simple to create at home with very little preparation and fresh ingredients that marry well together. The dish has a nice variety of flavor with some heat, spice and a blend of herbs for added depth. It is low in saturated fat, no cholesterol to worry about and nutrient dense. It was a definite two thumbs up with the hubby. Delightfully delicious.
The simple super food, sea bass, contains about 20 grams of protein in a three ounce serving. It is low in calories, an excellent source of protein, selenium and essential omega-3 fatty acids. Chilean sea bass is also a great source of calcium, vitamin B6 and vitamin B12. Although this type of fish contains mercury, it still can be enjoyed. Moderation is key, especially in pregnant women and children. The taste is unbelievable. It has a rich buttery flavor that just melts in your mouth. This type of fish is nutrient dense, versatile, and delightfully delicious.
SERVES:6
INGREDIENTS:
1 tbsp olive oil
1 onion, medium, chopped
3 organic carrots, peeled and sliced diagonally
1 organic red bell pepper, diced
2 garlic cloves, smashed and sliced
1tbsp organic brown sugar
1/2 tsp chili powder
1/2 tsp ground cumin
1/2 dried oregano
1/2 tsp red pepper flakes
sea salt, to taste
black pepper, to taste
4 red baby potatoes, quartered
3 cups organic vegetable broth, low sodium
1 cup filtered water
2 bay leaves
1-2 sprigs fresh rosemary
1 pound Chilean sea bass fillet, rinsed, cut into bite size pieces (about 1 inch)
INSTRUCTIONS:
In a saucepan, on low to medium heat, sweat the onions, garlic, bell pepper with the olive oil until soft; about 3-5 minutes. Add the chili power, cumin and brown sugar to the pan; stir well. Cook for another 2-3 minutes, or until fragrant. This will elevate the flavors of this dish. Remove from heat and place into the crock pot.
Next, add the rest of the ingredients to the pot, except the fish. Stir well. Cover and cook on high for 6 hours, or on low 8-10 hours. Add the fish in about a half hour before it’s done. Place the fish and rosemary sprigs into the pot. Stir, taste and then cover until it’s ready.
Serve in your favorite decorative bowls and enjoy.
NUTRITIONAL VALUE: Calories (per serving) 196; Total Fat 4.5g; Sodium 229mg; Total Carbohydrates 27g; Dietary Fiber 4g; Protein 12g; vitamin A 119%; calcium 3%; vitamin C 66% and iron 8%. This dish is low in saturated fat, no cholesterol, high in potassium and very high in vitamin A, B6, and C.
Creamy Tomato-Avocado soup (0 Comments)
Did you know, tomato and avocado are the perfect power couple combination?! This highly refreshing alkalizing dish will promote energy, satiety and overall optimal health. It is creamy, light and flavorful. It’s very high in vitamins, minerals, and potassium. Low in saturated fat and no cholesterol. Truly delicious! A simple super food power soup.
Tomatoes are rich in lycopene, an anti-oxidant known as carotenoids. This has shown to reduce cancer risks and cardiovascular disease. It has been proven to boost immunity and three times more effective when combined with fresh avocado. Avocados have numerous health benefits such as reducing cancer risks, promotes blood sugar regulation, cardiovascular health, optimal absorption of carotenoids, heart health and is an anti-inflammatory.
SERVES: 6
INGREDIENTS:
2 tbsp olive oil
2 garlic cloves, minced
1/2 tsp chili powder
1/2 dried oregano
1/2 dried basil
2 organic whole tomatoes, diced
1 avocado, peeled and sliced
2 tbsp fresh lemon juice
28 ounce can organic whole peeled tomatoes
1/3 cup organic cream, or plant based milk (opt.)
INSTRUCTIONS:
In a heavy bottom pot, on medium heat, combine olive oil, garlic, chili powder and herbs. Sweat and stir until soft and fragrant; about 3-5 minutes.
Add in diced tomatoes, sweat for about 2-3 minutes. Add the whole peeled tomatoes and let simmer on low for 20 minutes.
Remove from heat. Let cool.
In a blender or food processor, combine lemon juice, avocado and sauce mixture together. Blend well until smooth; about a minute or so.
Place ingredients back into the saucepan, add the cream and keep stirring until incorporated. Let it simmer for 30 minutes.
Serve in your favorite bowl, garnish with crackers, herbs, or plain yogurt. Enjoy!!
NUTRITIONAL CONTENT: Calories (per serving) 150; Total Fat 12.1g; Cholesterol 3mg; Sodium 32mg; Total Carbohydrates 7.9g; Dietary Fiber 4.9g; Sugars 5.7g; Protein 2.3g; vitamin A20%; calcium 3%; vitamin C 30%; iron 13%. This dish is very low cholesterol, low in sodium and high in dietary fiber, vitamin A and vitamin C.
Dreamy Magic Bars (0 Comments)
Here is a holiday classic, magic bars, that will satisfy your sweet tooth. I remember growing up and making these yummy creations in the kitchen with my mom and sister. And wow, once constructed and placed in the oven, the flavor combination permeated through the house with deliciousness. It’s a fun and simple way to get your kids involved in the kitchen, without too much mess. Super simple to create and so versatile. You may use whatever you like. I always enjoyed the combination of chocolate chips and coconut. It’s definitely a crowd pleaser!
SERVES: 24 bars
INGREDIENTS:
1/2 cup organic unsalted butter
1 2/3 cup graham crackers
1 (14 oz) can sweetened condensed milk
6 ounce organic dark chocolate chips
1/2 cup certified organic unsweetened shredded coconut
INSTRUCTIONS:
Preheat oven to 350 degrees.
Line a 9″ x 13″ baking dish with parchment paper.
In a small bowl, combine the melted butter and finely processed graham crackers together. Mix well.
Place graham cracker mixture into the bottom of the baking dish, press firmly with even distribution.
Then, evenly pour the condensed milk over the crust mixture.
Next, an even layer of chocolate chips and then the shredded coconut.
In the baking dish, press down gently with your hands with parchment paper.
Once the oven is ready, bake for about 25-30 minutes, or until bubbly and golden brown.
Let cool before slicing. Serve and enjoy!!
NUTRITIONAL VALUE: Calories (per bar) 150; Total Fat 8.4g; Cholesterol 14mg; Sodium 80mg; Total Carbohydrates 18; Sugars 14g; Protein 2.2g; vitamin A 3%; calcium 5%; vitamin C 1%; iron 4%.
Festive Breakfast Stuffed Peppers (0 Comments)
I don’t know about you, but breakfast is my most favorite meal of the day!
I love to start my day off right with a cup of robust coffee with an energizing meal to keep me fueled through my day. How about you?
EAT breakfast like a KING, LUNCH like a PRINCE and DINNER like a PAUPER.
Today, I am sharing with you a super simple dish to create at home. With the holiday season approaching, I wanted to keep this festive, however, you may customize it to your liking. The sky is the limit with this yummy treat. I utilized ingredients that I already had stocked in my pantry to create this tasty dish with shiitake mushrooms, cherry tomatoes and Swiss chard. I added chives and pinch of cayenne pepper to elevate the flavor profile. I love a little heat to my dishes! Do you?! And I am an egg lover whether it’s scrambled, poached, boiled and everything under the sun. With such a festive time of the year, I thought it was the perfect opportunity to create something simple, but with elegance.
This breakfast meal is packed full of protein and vitamins, and is especially high in iron, vitamin A, vitamin B6, vitamin B12, and vitamin C. It will surely keep you fueled and satisfied. A great anytime treat whether it’s for breakfast, brunch, lunch and/or dinner. An easy way to make an impressive breakfast that looks elegant, tastes yummy, and looks like you spent hours creating in the kitchen. Below are the many health benefits of bell peppers.
BELL PEPPER BENEFITS:
Red peppers are mostly the center of attention at many parties and buffet styles. they are crisp, deliciously sweet and pack full of nutrients.
An excellent source of vitamin B6 and folate to boot. Both these vitamins and minerals help with anemia.
Red peppers contain more than 200% of your daily vitamin C intake. Besides the amazing antioxidant levels, vitamin C helps to absorb iron in the body. If you are low in iron have this produce item.
Due to the vitamin A levels, it’s wonderful in supporting eye health, especially night vision.
Red peppers are the highest concentrate of lycopene, which has been shown to prevent certain cancers like prostate and lung.
Due to the mild thermogenic action in these peppers, they are excellent in burning calories.
SERVES: 2
INGREDIENTS:
2 bell peppers
4 eggs, free range
1 cup swiss chard, chopped
1 cup shiitake mushrooms, sliced thin
handful cherry tomatoes, halved
handful fresh chives, chopped
1 tbsp almond milk
1/4 tsp ground cayenne pepper
sea salt, dash
black pepper, dash
INSTRUCTIONS:
Preheat oven to 375 degrees.
In a medium bowl, place the eggs, almond milk, seasoning, herbs and vegetables together and Mix well.
Slice peppers in half ( make sure they’re symmetrical and fairly flat sides). Core the peppers so you can easily add the filling while being clean.
Line a cookie sheet with parchment paper. Place the peppers on the surface, distribute the egg and vegetable mixture into the halves. Add more veggies if there are any gaps open. Bake for 35-45 minutes, or until egg has set and to your liking.
Serve. Enjoy!! For a dinner option, have a side of your favorite rice. For breakfast, maybe some sausage links on the side.
NUTRITIONAL VALUE: Calories 205; Total Fat 9.3g; Cholesterol 300mg; Sodium 330mg; Total Carbohydrates 18.6g; Dietary Fiber 4.3g; Sugars 7g; Protein 13.7g;vitamin A 107%; calcium 7%; vitamin C 263%; iron 15%. This very high in selenium and vitamin A, high in pantothenic acid, phosphorus, vitamin C and vitamin B6.
Spiced Molasses Cookies (Gluten Free) (0 Comments)
Here is a delicious grain free holiday cookie! I mean…it is so delicious you can’t just have one. Truly addictive. These cookies have a great combination of brown sugar and molasses which marries well with the spices of cinnamon, ginger and nutmeg. The flavor is rich, spicy and has a soft, fluffy texture. I literally need to hide these away in a cabinet, otherwise these cookie creations would be gobbled up in one sitting. A popular holiday treat to create for friends and family.
“Slow as molasses” becomes apparent when you reflect on molasses viscous and syrupy texture. It has a distinct bittersweet flavor. It is best to go with unsulphured molasses due to sensitivities in people with this chemical not removed. This has a cleaner and clarified taste. Blackstrap molasses is a sweetener that is actually good for you due to it’s nutrient profile. Unlike refined white sugar and corn syrup, which are stripped of nutritional properties and shown to cause health problems in sensitive individuals, molasses is a healthful sweetener that contains numerous and significant amount of variety of minerals that promote overall healthy functions in the body. These minerals include iron, manganese, calcium, potassium, magnesium and copper.
Serves: 30-35
INGREDIENTS:
1 cup coconut flour
1/3 cup almond meal/flour
1/2 tsp baking soda
1/2 tsp sea salt
1 tsp ground cinnamon
1 tsp ginger
1/4 tsp nutmeg
1/3 cup extra virgin olive oil
1/4 cup Blackstrap molasses
3/4 cup brown sugar, dark or light
3 eggs, free range local
INSTRUCTIONS:
Preheat oven to 325 degrees.
Line cookie sheets with either parchment paper or a silpat to reduce any sticking or burning.
In a separate bowl, medium, combine flours, salt, baking soda, and spices. Blend together with a whisk. Set aside.
With a hand or stand up mixer, beat together the butter and sugar. Add the olive oil and molasses until incorporated.
Add the eggs, one at a time, until blended with each addition.
Add the dry mixture, in small increments, into the wet ingredients. Make sure it mixes well together. Wait about 5-10 minutes before scooping as the coconut tends to easily absorb. If a little dry add a bit more olive oil, or tbsp water.
Scoop the batter onto the cookie sheets about an inch apart. Measure the same amount for each cookie for even temperature cooking. Although i did shape the cookies, there is no need too.
Bake the cookies for about 17-20 minutes, or until light browned. They are ready when nicely browned.
Let cool. Serve and enjoy!
For storage purposes, store in an airtight container on a kitchen counter. If making in advance, for a few days, store in the refrigerator. For freezer, lasts up to a few months. let thaw in refrigerator.
NUTRITIONAL VALUE: Calories 54; Total Fat 3.8g; Cholesterol 14mg; Sodium 54mg; Total Carbohydrates 4.9g; Sugars 3.7g; Protein 1g; Calcium 2% and Iron 2%.