Sockeye Salmon with Calamari and White Bean Salad

Yellow Umbrella is my all time favorite place to pick up fresh fish and also unique side dishes. I wanted to make a unique salad for dinner tonight, that included a lot of flavors.  I was able to buy some sockeye salmon, calamari salad that is divine and a white bean salad with shrimp, calamari and arugula. The flavors in this salad were spicy, citrus and bitter and the taste set this salad apart. All it took was about 10 minutes to put it together! For the vegans you can omit the sockeye salmon and you have a wonderful salad full of protein and flavor.

 

IMG_2764Ingredients:

Salad mix 

grated beet

grated carrot

red pepper sliced

cucumber cubed

olives

Calamari salad (2 tablespoons, prepared by Yellow Umbrella)

White Bean Salad with arugula, shrimp, calamari (prepared by Yellow Umbrella)

Sockeye Salmon (Baked at 400 degrees for about 15-20 minutes)

Add all of the veggies to a bowl and top with salmon then calamari salad and arugula salad.

Use a lemon and squeeze some juice on the salad and add a tablespoon of olive oil along with pink himalayan sea salt and pepper to taste.

 

 

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Quinoa Cannellini Bean with Mango Salsa

This is an easy dish that can be used with chicken, fish, or shrimp or can be eaten by itself for a vegan option. It is full of antioxidant nutrients and includes vitamins C,A, folate, B6, K, potassium, zinc, calcium, Iron, and manganese, One serving will give you 6 grams of fiber and 8 grams of protein. To boost the protein for the vegan’s add more beans or add nutritional yeast or tofu.

Mango Salsa:

Ingredients:

2 yellow mango chopped

2 serrano peppers chopped

2 limes

cilantro chopped

1 avocado chopped

Mix mango, peppers, cilantro and avocado together. Squeeze in lime and salt and pepper to taste. Put to the side.

Ingredients:

Cannellini beans

Arugula

Red quinoa cooked

Directions:

Place arugula on a plate. Top with quinoa then cannelloni beans then mango salsa. Add smoked paprika and salt and pepper to taste. Top with chopped toasted almonds. Enjoy!

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Chicken Meatball Soup

 

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This has become one of my favorite soups. It’s the time of year when your body needs a warm dose of immune building goodness. If you decide to make your own chicken bone broth then this soup will help to build the immune system and provide you with vitamins and minerals that will support your GI tract, and your cardiovascular system. Perfect for diabetics who are looking to keep the blood sugar lower or to balance it throughout the day.

Ingredients:

Meatballs:

1 pound free range ground chicken ( I have it ground fresh)

1 tablespoon fresh ginger grated (I will add about an extra 1 tsp. powdered ginger)

4 garlic cloves chopped

1/3 cup chopped walnuts toasted

1/4 cup chopped fennel

1/4 cup fresh parsley, finely chopped

1/2 tsp sea salt

Pinch of cayenne

1 egg, beaten (or 2 egg whites)

1/3 cup uncooked quinoa

Soup:

2 tablespoons extra-virgin olive oil

1 red onion, diced small

Sea Salt to taste

2 large carrots, diced small

2 celery stalks, diced small

4 cloves garlic, minced

1 teaspoon grated fresh ginger

8 cups Chicken broth (I make chicken bone broth)

2 cups spinach

2 cups chopped broccoli

1/4 cup fresh parsley, finely chopped

1/4 cup basil, finely chopped

1 lime, cut into quarters for garnish

To make the meatballs, line a sheet pan with wax paper. Combine the chicken, ginger, walnuts, garlic, fennel, parsley, salt, cayenne, egg and quinoa in a bowl and mix with your hands or until well combined.

 Roll it into 1-inch balls, and place them on the prepared pan.

To make the soup, heat the olive oil in a soup pot over medium heat, then add the onion and a pinch of salt and sauté until translucent, about 4 minutes. Add the carrot, celery, garlic, ginger, broccoli, and ¼ teaspoon of salt and continue sautéing for about 3 minutes.

Pour in ½ cup of the broth to deglaze the pot and cook until the liquid is reduced by half. Add the remaining 7 ½ cups broth and another ¼ tsp. salt and bring to a boil. Lower the heat to maintain a vigorous simmer, then gently transfer half of the meatballs into the simmering broth. (Refrigerate or freeze the remainder to use later.) Cover and allow the meatballs to simmer for 15 minutes.

 Add 2 cups spinach, parsley and basil.

Serve each bowl with a wedge of lime.

 

 

Gluten Free Pumpkin Teff Muffins

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Ingredients:

Preheat oven to 350 degrees. Makes 12 muffins

1 cup Bob’s Red Mill Gluten free flour

1 cup teff flour

1 teaspoon baking soda

1/2 teaspoon baking powder

1 teaspoon cinnamon

1/2 teaspoon pumpkin pie spice

1 egg

1 cup pumpkin

1 cup coconut sugar

1/2 cup Kite Hill plain almond Yogurt

Optional: chocolate chips or fresh cranberries ( 1/2 cup)

Mix all ingredients together. Add chocolate chips or fresh cranberries. Place batter in muffin tins. Bake at 350 degrees for about 20 minutes or until done.

 

 

Black Bean Veggie and Shrimp Pasta

 

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This dish is a wonderful low glycemic mediterranean dish that has 17 grams of fiber, plant like protein as well as vitamin C, A, magnesium, and zinc. It is one of my favorite recipes because it is takes about 10 minutes to prepare and it is delicious! When shrimp is not available I will use the almond cheese to increase the protein. What is nice about this dish is the black bean pasta has 15 grams of protein per serving.

Ingredients:

4 cups Black Bean Rotini Pasta (Trader Joe’s)

2 cups Marinara Sauce (Use your favorite, I use Trader Joe’s)

1 small red onion sliced thin

4 garlic cloves chopped

1 tablespoon avocado oil (Trader Joe’s)

2 cups chopped broccoli

6 cups baby spinach

1 zucchini chopped

1 pound shrimp (steamed and peeled)

 

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Directions:

Cook Black Bean Pasta according to instructions on the package.

Add sauce to a pan and turn on low heat. In a saute pan on medium heat add avocado oil. Add onion and garlic and cook until it begins to toast. Add broccoli and cook for a couple of minutes along with the zucchini. Once the broccoli and zucchini are cooked, add the spinach and allow to cook for a minute and turn off heat.

To serve put the marinara sauce in the bottom of a bowl, then place black beans in marinara sauce and top with vegetables. Shrimp can be placed on the vegetables or if you are a vegan then eat without the shrimp. If you are a vegan and you want to add more protein then use the almond cheese grated on top of the vegetables.

 

Wild Salmon Pasta Salad

 

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Ingredients:

1 pound wild salmon

4 cups red curly kale

3 tablespoons olive oil

1 lemon

2 cloves garlic, chopped

1/2 of a red, orange, red pepper julienned

1/2 of a red onion sliced thin

1 tsp. dill

pink himalayan salt

3 cups spiral brown rice pasta

Directions:

Boil pasta and allow to cool.

Chop red kale and place in a large bowl. Add julienne peppers, red onion, and garlic. Pour lemon juice from lemon and olive oil over salad. Add dill and pink himalayan salt to salad. Add pasta to salad. Allow to marinade for 1 hour.

Place the salmon in a saute pan with 1 cup water. Sprinkle dill and himalayan salt to salmon. Cover and allow to the water to come to a simmer. Poach salmon until cooked through. Allow to cool. Place salmon on top of salad. Season with more dill, pepper or himalayan salt according to your taste buds!

 

 

French Lentils with artichokes, spinach and green beans

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Lentils are one of my favorite legume! I especially love to have this dish after a long bike ride or a long run as all of the macronutrients are replenished in my body!

A good source of fiber, protein, vitamin B1, iron, zinc, potassium, B6, vitamin C, folate, vitamin K!

Ingredients:

1 1/2 cups dried lentils

1 box organic chicken or vegetable stock (or you can make your own)

2 tablespoons olive oil

4 cloves garlic chopped

1 red onion chopped

1 pound green beans with ends snipped

1 bag frozen artichoke hearts

1 bunch spinach leaves washed

1/4 tsp. thyme or if you have fresh several sprigs chopped

Salt and pepper to taste

4 oz. can of tomato sauce (or you can make your own)

1 (16 oz.) can of plum tomatoes chopped

Directions:

Place vegetable or chicken stock in a crock pot, add 4 cups water.  If you do not have a crock pot then place it in a soup pan on the stove. Add lentils to the crockpot and cook on high for about 2 hours or on low for 4 hours. If you are using the stove top method then bring water to a boil and add lentils and allow to simmer until lentils are soft. 

Add olive oil to a saute pan and add garlic and onions. Allow to cook until soft. Add green beans, artichoke hearts and saute until soft. Add spinach and allow to wilt. Add tomatoes and sauce and continue to cook until it is at a temperature to your liking.

Add lentils to a bowl and top with vegetable saute. Enjoy!

 

 

Pumpkin Seed, Squash and Shrimp Saute

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Ingredients:

2 pounds shrimp

3 cloves garlic chopped

1 onion slivered

3 yellow squash- use a spiralizer and slice thin

3 zucchini – use a spiralizer and make zucchini noodles

2 cups spinach

1/4 cup toasted pumpkin seeds

1 tablespoon olive oil

Steam shrimp and put aside. Place a pan on the stove and turn the heat on low. Add olive oil and saute garlic until it begins to toast and then add onion and continue to saute. Add zucchini noodles and yellow squash and cook for about 3 minutes then add spinach. Add the vegetable mix to a platter and place shrimp on top then sprinkle with pumpkin seeds. Serve immediately.

Serves:     4

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Fish Tacos with Mango Salsa

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Red drum has become one of my favorite fish. It is offered at Yellow Umbrella in Richmond, VA. These tacos are loaded with fresh fruit and vegetables which have plenty of nutrients including iron, vitamin C,  potassium, vitamin A, Vitamin B-6, folate, and niacin. This is a easy dish to prepare for dinner and kids will love it!

Ingredients:

1 pound Red Drum (I buy mine from Yellow Umbrella

1 tablespoon olive oil

1 lemon

Jalepeno – 1/4 chopped

Garlic – 2 cloves

Onion – 1/4 chopped

Spinach – 1 cup

Corn or whole wheat or gluten free tortillas

Pour the olive oil over the red drum. Squeeze the juice from the lemon on the fish. Bake at 350 degrees for 30 minutes or until fish is flaky.

Saute onion, garlic and jalepeno. Add spinach and put to the side.

Place 4 oz. of the fish on the tortilla. Add the spinach saute. Top with the mango salasa.

Mango Salsa

1 mango chopped

1 jalapeno chopped

1/4 cup onion chopped

3 garlic cloves chopped

1 cup cilantro chopped

1 lime

Add all of the ingredients to a bowl and squeeze with lime. Allow to be refrigerated for about an hour.