Tag Archives: recipe

Thriving Thursday: Sweet Teryaki Salmon

Confession: I HATE fish. I actually really dislike seafood in general. I’m not one of those picky, “I hate the consistency” people but oysters?? Truly the consistency is like snot. And fish? Any kind of fish is just so salty and YUCK. I’ve disliked it since I was a kid. When my mom made her delicious fish for dinner, I would eat a bowl of cereal.

However, (this is how I know I’m an adult) I LOVED this fish I cooked last night. Everyone always talks about how good fish is for you so I figured I’d give it another try. Teryaki was the closest I could get to make it taste like chicken. Haha. So I adapted a recipe from one of my cookbooks and came up with this. It is SO delicious. Sweet and tangy all at the same time.

Money Saving Tip: Wild-caught salmon can be really expensive ($13 for 2 fillets??) so we ate small portions with lots of veggies to make it last for the next day’s dinner too.

SweetTeryakiSalmon-Published

Sweet Teryaki Salmon (3-4 servings)

Ingredients

  • 1/4 cup olive oil
  • juice of 1 lemon
  • 1/4 Bragg’s liquid aminos (healthy soy sauce)
  • 1 tsp. stone ground mustard
  • 1 Tbsp. raw honey
  • 1/4 tsp. garlic powder
  • 2 wild-caught salmon fillets or steaks
  • Whatever you would like for your side (bed?). I used leftover mashed sweet potatoes (from the Sherpherds Pie) and added sautéed red peppers and mushrooms (YUM). It would also be really good with a spinach salad, roasted veggies, and/or quinoa.

Instructions

  1. In a bowl, mix first 6 ingredients until combined. Set aside 1/4 cup of marinade in fridge for basting.
  2. Combine salmon and marinade in a plastic bag and marinate in fridge for 1 hour.
  3. While it’s marinating, cook your side.
  4. Lay marinated salmon on parchment paper in a deep baking pan.
  5. Broil or grill for 4-5 minutes on each side.
  6. Brush with reserved marinade.
  7. Enjoy!

We’re getting very close to the weekend. I hope you all have happy Thursday’s! 🙂

 

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Tasty Tuesday: Sweet Potato Shepherds Pie

Sweet potatoes are flippin’ awesome. They are fantastic for digestion, heart health, skin health, and blood sugar levels. Specifically, they are high in Vitamin B6, Vitamin A, Fiber, Potassium, Vitamins C and E, and Manganese.

This recipe was my attempt at making my mom’s amazing shepherds pie but without the starch of potatoes. With that in mind, it was GROSS. But once we stopped thinking of it as Shepherds Pie and started thinking of it as a dish on it’s own, SO DELICIOUS. Isn’t it weird how your brain can trick you like that?

This was incredible easy to make and I just kept it in a crockpot in the fridge and reheated it (on the lowest temperature possible) for 3 nights straight. Thank you bulk-cooking!

SweetPotatoPotPie-Published

Sweet Potato Pot Pie (6-8 servings)

Ingredients:

  • 7 organic sweet potatoes, chopped into small chunks
  • 3/4 cup organic milk (almond, coconut, dairy, whatever)
  • 1 organic yellow onion, diced
  • 4 cloves garlic, minced
  • 2 pounds organic ground turkey
  • 1 package of organic gravy mix
  • 8oz organic frozen mixed veggies (carrots, peas, etc)

Instructions:

  1. Boil sweet potato chunks in a large pot until soft. While they are cooking, mix gravy. 
  2. Drain water from pot add the milk and mash it all together. Set aside.
  3. In a separate, deep pan, sauté onions and garlic for 5 minutes on medium-high heat.
  4. Add turkey to pan and cook until brown.
  5. Add gravy and frozen veggies to pan and mix together.
  6. Either in the large pot or in a crockpot, layer the meat mixture, then the mashed sweet potatoes. Heat in the crockpot or oven on low for 10 minutes. This allows the juices to mix together. YUM
  7. Enjoy!

Tasty Tuesday: Chicken Tikka Masala

Professional cyclists DO NOT eat a healthy diet. Especially not the riders over in Europe. Mike and I saw this first hand when, while following the Giro d’Italia, we picked up their discarded feed bags on the side of the road. All we found were pastries and “energy bars” full of refined sugar and bad carbohydrates. It was unbelievable to us that their team directors think it acceptable and, above all, profitable to fuel their riders with these kinds of food. How much better would they perform on a 5 hour race day if their bodies could actually use the food they were given?

FeedZoneCookbook

This weekend I met two of my favorite chef’s: Dr. Allen Lim and Chef Biju Thomas. They co-authored “The Feed Zone Cookbook.” Allen Lim was the director of sport sciences for professional cycling teams, Radioshack and Garmin. He introduced the idea of gluten-sensitivity and the importance of a healthy diet in a training plan. Biju Thomas is an avid cyclist and chef to some of the top riders in the US. The cookbook is based on very simple but very healthy meals that could be cooked with 3-5 ingredients on one stove-top while on the road. I love it.

One of my favorites (and now perfectly adapted for me) recipes is their Chicken Tikka Masala. Their version uses lots of yogurt which is fine if it’s raw (or at least organic) but I wanted to see if I could get rid of it altogether. So I replaced it with canned coconut milk and OH-EM-GEE. Really, really yummy.

I was always nervous about cooking curry because it’s so tasty that I figured it would be complicated. Absolutely not the case. This is one of the easiest dishes I’ve ever cooked and it now holds a preferred spot on our meal planning menu.

Curry-Published

 

Ingredients (3 servings, double this to make 6 servings and last a couple days)

  • 4 cups of cooked quinoa for the base
  • 2 lbs chicken, cut into bite sized pieces (I used my leftover chicken from my roast last week)
  • 1-cup tomato sauce
  • 1 12oz can organic coconut milk (shake before opening)
  • 2 Tbsp curry powder
  • 1/2 a sliced onion
  • 1 tsp salt
  • a dash of cayenne pepper or 2-4 green chiles, cut into strips (optional)

Instructions

  1. Combine all ingredients in a bowl and, if you can, let marinate in the fridge for at least an hour. I didn’t have time for this and it was still delicious.
  2. Pour all ingredients into a deep pan and simmer, uncovered, over medium heat for 30 minutes.
  3. Spoon on top of your quinoa and enjoy!

It’s the simplest and most delicious meal. Definitely one of our favorites. Try to pair it with a spinach salad to get your raw veggies in.

Let me know how it goes! I hope you’re all having very fun and spicy days 🙂

 

Throw-It-In-Your-Bag Thursday: Homemade Trail Mix

I’ve been getting a little fired up in my posts the last couple days. Warning, that trend is about to continue … I’ve been getting it from patients and friends: I just don’t have time to eat healthy! I have so many presents to buy and still have to work my job! OH-EM-GEE guys. This is not an excuse, it just means that you have to be better planners for the few weeks that your schedule is tight. If you can learn to do it now, imagine how many busy times it will help you through.

Here’s what most people do when they don’t have time to pack a lunch: eat fast food or don’t eat at all (less likely but the healthier people think this is a better option). NEITHER of these is ok. You MUST eat multiple times a day to give your body the nutrients it needs to function properly, you’re not going to get those nutrients from fast food. End of story.

Now that we have that established, how the heck do you bring enough food to last you an entire busy day??

Well, you can make a smoothie (recipe for an awesome one is on its way), make a healthy sandwich, bring a couple pieces of fruit and….drumroll please…make your own trail mix! YAY!

photo 5

The trail mix has to be homemade because packaged and pre-made mix usually has quite a bit of sugar in it. Sugar coated dried fruit, nuts roasted and nutrients killed, or just plain chocolate chunks that pretty much cancel the goodness of the other stuff. I’m lucky enough that my grocery has an awesome bulk section (see above) but you can buy packaged raw nuts and seed too. No excuses.

A Few Rules:

  • no roasted nuts
  • no sweetened dried fruit
  • no chocolate unless it’s unsweetened
  • NO SUGAR

Trail Mix Possible Nuts:

  • almonds, raw
  • cashews, raw
  • walnuts, raw
  • pecans, raw
  • pistachio nuts, raw
  • brazil nuts, raw
  • macadamia nuts, raw
  • Any other nuts you like but NO PEANUTS! The processing of those hasn’t been so great lately.
  • sunflower seeds

Trail Mix Possible Sweetness:

  • raisins, unsweetened
  • dried cranberries, unsweetened
  • dried apricots, unsweetened
  • dried mango, tough to find unsweetened but so tasty when you do
  • chocolate morsels, unsweetened (aka. bittersweet chocolate chips)

Instructions:

  1. Buy a few bags of whatever ingredients you like and keep them handy.
  2. Throw a couple handfuls of each into a resealable plastic bag whenever you need and throw them in your backpack, briefcase, or car. Make enough to last you a few days.
  3. That’s it!!

TrailMix1-Published

I made this mix while writing this post. It took me a total of 2 minutes and 39 seconds. Just kidding, I didn’t time myself. But it was really quick!

Anyone else have mix-in ideas?

Tasty Tuesday: Guacamole!

Who doesn’t love guacamole? And all you people out there that are shaking their head, “no I hate guacamole, that delicious healthy fat combined with all those savory veggies and awesome spices, I hate it.” Obviously something’s wrong with you. The great thing about making your own dip is that you can take out any flavors you don’t like!

With this batch, I decided to try to add some protein. I put in some black beans and they are so tasty. Definitely be doing that again.

Guac is great to bring to parties with some crackers/chips or to put on top of salads. And it makes taco night SO much better. Plus, it’s so easy! This took me about 20 minutes to make and it will (hopefully with some restraint from Mike) last at least 3 or 4 days.

Easy Black Bean Guacamole

Ingredients

3 ripe avocados

1 small onion, diced

4 cloves garlic, pressed

6 oz salsa or 1 medium tomato, diced

juice from 1/2 lime, 1/2 lemon, OR 1 orange (I didn’t have anything else and it actually worked really well)

1 tsp cumin, to taste

2 tsp sea salt, to taste

1 tsp ground pepper, to taste

dash of chili powder

6 oz black beans

Instructions

photo 1

1. Our avocados were unripe yesterday so I took them out of the fridge and wrapped them in a brown paper bag. For some reason they ripen faster in paper bags. This morning they were perfect.

photo 2

2. Cut avocados in half, take out the pit, and scoop into a large bowl. Add all other ingredients besides black beans. Mash it all up with a fork or masher.

photo 3

3. Stir in beans or other add-ins. Taste test it! Mess with the spices however you see fit. It looks kinda gross but it is OH SO GOOD!

What is your favorite way to eat guacamole?

Hope you’re all having happy days 🙂

Thursday Recipe: Bean Burgers

I’m not a vegetarian but good grass-fed, organic meat is expensive! So I’ve started to explore getting protein in other ways like from beans and other legumes as well as seeds and nuts. I just recently (while I was writing this post) learned that legumes form a fuller protein when eaten with grain so I’m stoked that we ate them like an open-faced sandwich. These were really really good. They were a little crumbly (like most veggie burgers) but great on a half-bun and ever better over a salad the next day. I made a double batch so that’s what we’ll be having tonight for dinner too!

TheRealFoodDiet

I got the base for this recipe from this book. This was a written by a chiropractor at our company and is AMAZING.

Bean Burgers (makes 8 small patties)

Ingredients

2 cups (about 22 oz) Garbanzo Beans (chickpeas)

1 onion

splash of high heat oil (coconut is my favorite)

1/2 cup gluten-free bread crumbs (you can make your own from GF bread or just buy some)

6 cloves garlic, minced or pressed

1 Tbsp rosemary

2 Tbsp Tahini

juice of half a lime or lemon

dash of sea salt and pepper to taste

Instructions

photo 1

1. Thinly slice the onions and saute until soft and beginning to caramelize. Season with salt and pepper, then place in a large mixing bowl.

2. Blend or food process garbanzo beans, tahini, garlic, and lime/lemon juice until smooth. Add to bean mixture.

photo 2

 

photo 3

3. Add all remaining ingredients and combine thoroughly. Use your hands to roll form into balls about the size of a baseball (love using my hands in cooking!). Use a bit of plastic wrap to cleanly and neatly form them into patties.

photo 4

4. Heat a little more oil and cook burgers until heated. Serve on top of half a gluten-free bun topped with dijon mustard and ketchup with a side of steamed veggies or salad.

photo 5

Enjoy!

Does anyone have any big events they need to cook for this month? What do you want me to cook?

 

Just-Try-It Thursday: Frittata

This recipe is really flippin’ easy. And cheap! (I got it from an awesome blog I read regularly: Once A Month) I cooked it immediately after my workout and was eating within 20 minutes. It is a pretty basic dish though so I also had a couple of pieces of toast. One with almond butter, one with honey. It would be delicious with roasted potatoes though.

Veggie Frittata (serves 4)

Ingredients

8 eggs – keep the yolks! They’re a healthy fat.

Whatever veggies you have – I used green peppers, mushrooms, garlic, tomatoes, and a bit of spinach. Onions would be really good too.

1/2 cup almond, coconut, or full fat milk

salt and peppa

1. Chop up all the veggie and sauté the hard veggies (peppers, mushrooms, garlic, onions) in a Tbsp of oil. Medium heat for 5 minutes.

2. While they’re cooking, scramble the eggs and milk together. Use a big bowl and a whisk. Don’t stop until the eggs get frothy.

3. Add the soft veggies (tomatoes) to your sauté and spread everything out evenly.

4. Pour on the eggs. And top with any green leaves you have. Cook on medium heat for 5 minutes. Then transfer to the oven to broil for another 5 minutes.

5. Take it out and cut into it! I kept mine covered for a few minutes before eating it and it went from pretty and fluffy to sadly deflated. But it was still delicious!

Let me know how it goes! (< do this by clicking the title of this blog post and entering your message under “penny for your thoughts)