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.

 

 

 

 

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Black Bean Beet Patty with stir fry

Black Bean Beet Patty

Ingredients:

2 cups black beans

3 cloves garlic chopped

1 small red onion chopped

1 purple sweet potato

2 whole beets

3 tablespoons Hemp seed

1/4 cup nutritional yeast

salt and pepper to taste

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I soaked my black beans at night then cooked them in the slow cooker the next day. If it is easier for you to buy canned black beans make sure you rinse them thoroughly. Chop beets and purple sweet potato and place in a dutch oven along with 1 tablespoon olive oil to roast for about 15 minutes. Add olive oil to a pan and saute the red onion and garlic.  Add black beans to a bowl along with the roasted beets and sweet potato. Mash them together and add the toasted onions and garlic. Add the hemp seeds and nutritional yeast and then make into patties. Add  grape seed oil to a skillet and cook on low until black bean patties are brown on each side. Place on a plate and allow to cool so the patties will then hold together.

Vegetable Stir Fry

Ingredients

2 cups chopped broccoli

3 garlic cloves chopped

1 small red onion chopped

2 cups kale chopped

1 cup shittake mushrooms chopped

Add olive oil to a saute pan and turn stove on medium heat. Add vegetables and begin to saute then slowly turn down the heat and allow vegetables to cook until you like the texture.

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This is a great vegetarian dish to start the new year with. Full of antioxidant nutrients, the beets and the greens will provide iron, vitamin C, folate, magnesium and fiber.

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FORBIDDEN BLACK RICE AND TUNA SALAD

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I love tuna salad without the mayonnaise! Whether fresh or Wild Planet’s pole caught tuna it’s a great source of protein to add to any salad. The colorful vegetables are a rainbow of phytonutrients and in the summer you can find everything local and fresh. With this recipe I added forbidden rice that has a purple black color and is rich in iron and high in fiber and antioxidant nutrients.  It also includes protein! Enjoy this salad packed full of antioxidant nutrients and about 7-8 grams of fiber.

Ingredients:

4 cups spring herb mix

2 cups Arugula

1 red pepper chopped

1 orange pepper chopped

1 yellow carrot chopped

1/2 red onion sliced very thin

3 radishes chopped

8 oz. tuna (or I use two cans of Wild Planet Albacore tuna)

1/4 cup toasted pumpkin seeds

2/3 cup Black forbidden rice cooked

Dressing:

1/4 cup sunflower oil

2 tablespoons For Pete’s Sake Honey mustard

1/8 cup water

1 lemon squeezed

Mix dressing in a jar and refrigerate until you are ready to use.

Add tuna to a bowl and all vegetables. Top with toasted pumpkin seeds and dressing!

Serves:2

Calories: 375

Protein:  10 grams

Enjoy!

Beet Blueberry Vegan Complete Smoothie

My newest smoothie creation is made up of unsweetened hemp milk, beet’s and blueberries. Of course I add my favorite protein powder, Vegan Complete which has 15 grams of protein along with fiber.

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Beetroot is a rich source of phytochemical compounds  that includes ascorbic acid, carotenoids, phenolic acids and flavonoids. Beetroot is also one of the few vegetables that contain a group of highly bioactive pigments known as betalains. A number of investigations have reported betalains to have high antioxidant and anti-inflammatory capabilities. This has sparked interest in a possible role for beetroot in clinical pathologies characterized by oxidative stress and chronic inflammation such as liver disease.

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We all know that blueberries are a rich source of antioxidant and 1 cup has 8 grams of fiber!

Ingredients:

1/2 cup unsweetened hemp milk

1/4 cup water

1/2 cup frozen blueberries

1/2 cup frozen red beets

Vegan Vanilla Complete Protein powder – 2 scoops

Put in blender and blend until smooth and creamy! Enjoy!

If you mention you saw this blog post receive 10% off on a canister of Vegan Complete!

Tina’s Cardiometabolic Protein Smoothie, and a Sale!

DSCN9310-2It’s the time of year where you want something quick, refreshing and satisfying. I combined dark cherries with Fit Food Complete and coconut milk with a added boost of quercetin to help with seasonal allergies. Why call it Cardiometabolic? It has the perfect balance of protein, carbohydrate and fat along with fiber to help stabilize the blood sugar and to make it heart healthy!

Quercetin became a popular and widely used remedy for sinus congestion, sneezing, and the pollen season. I have been using it daily and so far sneezing, nasal congestion and headaches have been low!

For the next two weeks (April 23rd-May 6th) we will be offering 10% off of Fit Food Complete. When you come into the office or call please mention it and we will gladly apply the discount!

Ingredients:

1 cup fresh spinach

2 scoops Fit Food Complete

1/2  cup unsweetened coconut milk

1/4 tsp. Quercetin (I use Designs for Health)

12 frozen cherries

Add coconut milk with 1/2 cup water to your blender. Add 1 cup fresh spinach and the quercetin and blend on high. Add protein powder and cherries and blend until you have a creamy smoothie.

 

 

Chicken Chinese Cabbage Fajatas with Black Bean Toasted Pumpkin Seed Salsa

This dish is full of color and flavor and is super easy. It is packed with fiber, antioxidant nutrients as well as protein and low glycemic index carbohydrates.
You can use the salsa on any salad or just for a dip!
Ingredients:
 3 (4 oz.) chicken breast
1 tablespoon olive oil
1 shallot chopped
1 teaspoon roasted garlic (I use Penzey’s)
1 teaspoon turmeric
1/2 teaspoon coriander
ground black pepper
1 lime
1 blood orange
1 head of savoy cabbage to use for wraps
Add a chicken breast to a glass pan along with 1 tablespoon olive oil, shallot, roasted garlic, turmeric, coriander, black pepper, juice of 1 lime and juice of 1 blood orange. Allow to marinade for at least 1 hour in refrigerator. Heat a pan over low heat, add olive oil and add chicken and cook until cooked through.
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Black Bean Salsa:
1 can black beans drained
2 tablespoons toasted pumpkin seeds
1 red pepper chopped
1 orange pepper chopped
2 cloves garlic chopped
6 sprigs of cilantro chopped
1/4 serrena pepper chopped
1 lime
1 tablespoon olive oil
Pepper to taste
1 avocado
Toast pumpkin seeds in 1 tsp. coconut oil.
Place black beans, peppers, garlic in a bowl. Add dressing. Add cilantro and mix. Top with toasted pumpkin seeds.
Place a few pieces of chicken in one of the cabbage leafs and top with black bean salsa!

Cranberry Butter Kale Salad

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Merry Christmas Eve, dear readers!  It’s an unnaturally warm Christmas here and across the east coast, but we know you’re in a festive spirit.

Tina will be heading to a Christmas brunch, and we thought we’d share her contribution.  As always, you can trust that this dish is healthy, so have a heaping helping!  Besides being beautiful (we’re loving the red and green), you’ll get a flavorful boost from these veggies and kale, as it’s full of antioxidant nutrients, vitamins and minerals.  Not only will you get a helpful boost to your immune system, but the fiber will reduce temptation to consume too many of those sweets later.  This combination of veggies is particularly delicious, the kale gives a full-bodied base and the roasted pears topped with kelp granules are a sweet surprise on top.

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This one’s sure to be a hit, so bring it along with you and enjoy the extra after the holiday craziness calms down!

Ingredients:
6-8 cups of curly red and green kale torn into bite size pieces
2 tablespoons olive oil
1 orange
1/2 butternut squash cubed
1 cup fresh cranberries
1/4 cup pumpkin seeds roasted
jicama (small one sliced thin)
red onion – small sliced thin
fennel – about 1/4 cup sliced thin
pear – sliced thin
Kelp Granules (I use Main Coast Sea Seasonings)
Romano cheese – grated to taste
Coarse ground black pepper

Directions:
Take the cranberries and cubed butternut squash and place on parchment paper on a baking sheet. Drizzle with grape seed oil (about 1-2 tsp) plus 1 tsp. honey. Bake until butternut squash is roasted and soft.

Remove from oven and allow to cool

Place sliced pear in baking pan and place in oven and roast at 350 degrees until pear is roasted through about 15-20 minutes.

Remove from pan and allow to cool.

Place kale in a bowl.  Add onion, jicama, fennel, pumpkin seeds, butternut squash and cranberries.  Squeeze the orange over the salad and add olive oil. Mix thoroughly. Add grated cheese. Add pepper to taste. Top with pears and sprinkle with Kelp granules.

Enjoy!

Lunch Review: Subway Turkey Breast Salad

We suppose Panera’s awesome chicken salad might have made us a bit biased when it comes to other restaurant options.  Okay, really biased.  That’s probably all it is.  Right?

Or is Subway hiding behind their cleverly executed marketing, which has convinced us all they’re the healthiest fast food option?

Today’s lunch review is not a happy one.   As Tina searches through Subway’s online menu, seeking the perfect healthy option to review for you, dear reader, in an effort to make your lunch-on-the-go selections healthier, she finally lands on their Turkey Breast Salad.  She nods approvingly.  “I would rather have the Double Chicken Chopped Salad,” she says, “but we should try something new.”

Stephanie meets plenty of friendly service and even friendlier smells at the local Subway, and walks away happy with the experience.  But when Tina takes a bite, she knows right away something is wrong.

First off, where’s the turkey?  It was almost a hopeless task, Tina digging through her salad to find any shreds of meat she could to weigh.  (Yes, we weighed it.  Don’t you want a thorough review?)

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Voilà!  Here it is.  After minutes and minutes of agonized sifting: an ounce and a half of turkey.  It’s precisely the amount they promised, but not exactly the delicious juicy turkey breast we dreamed of.  Tina tosses it back into her salad and starts in on her lunch.  “I don’t know if it’s the most delicious salad I’ve had, but it’s an okay option,” she decides.

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This picture is after Tina found the turkey hidden beneath the lettuce and veggies.

It looks as though we’re facing a mundane C+ sort of review for this salad.  But things get exciting when Tina comes across Subway’s page of Product Ingredients.  This is different from nutrition facts; here we see more into the details of each ingredient and food item they offer.

Suffice it to say Tina’s salad went untouched after she read this page.

Tina’s discovery at Subway has encouraged her to pen a more thorough, coherent article than we can offer now about what preservatives and additives can do to the body, and why we should all avoid them.  For now, we can only mention the horror at realizing Subway injects their hot peppers with Yellow Dye #5 (why?! Fresh peppers?!), and their meats have way too many ingredients that are not meat.  Sodium, fats, carbs, sugar and the like should be considered when selecting a restaurant meal, but additives like the ones Subway uses rather liberally should be avoided all together.  Soy protein concentrate, another leading player in Subway’s “meats”, for example, can create hormone imbalance, among other issues.  Some of their additives may not exactly be deadly, but why would you consume protein with so many fillers if you can help it?

For now, realize that you don’t have to limit yourself to free range, organic, hand-fed and well-loved meat.  You do want, however, to see only a few ingredients in your proteins: ideally meat, and as little after that as possible.  High-quality protein is crucial for maintaining a healthy weight, having higher energy and generally fueling your body.  Don’t settle for sodium injections, corn syrup solids or soy protein concentrate.

We give Subway’s options overall a resounding F.  Sorry, Subway.  Your food is tasty and we appreciate the gift card, but absolutely cannot recommend it to anyone.

Pumpkin Coconut Soup with Toasted Pears

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Good morning, good and faithful readers!  And happy Thanksgiving!

We know cooking is underway at your house.  If hoards of loved ones haven’t arrived yet, they’re on their way.  Or maybe you’re getting ready to pack up your contributions to today’s feast and are looking forward to a day with friends or family.  Either way, Thanksgiving is a time to focus on what we’re grateful for, to enjoy the conversation and company of those around us.  Amidst the craziness and joy today, find time to pause and take in the moment.  In a way life is short, and times like these are worth cherishing.

Whether you’re cooking today or mom’s doing it again this year, we would like to offer a suggestion: Tina’s Pumpkin Coconut Soup with Toasted Pears.  It’s an unconventional choice, but undeniably festive with its myriad fall flavors.  The pumpkin is sweet, the coconut adds a light and surprising flavor, and the holiday season is represented by its hint of cinnamon, nutmeg and cloves.  You know us, though; it’s healthy to boot.  We wouldn’t recommend anything that wasn’t packed with nutrients, fiber and antioxidants, and this soup is no exception.

Try this sweet and rich soup throughout this holiday season.  It’s sure to keep you in a cozy mood and please your taste buds all the while.

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Ingredients
:
1 medium pumpkin baked for 45 minutes or until soft (about 4 cups of pumpkin)
1 1/2 cups unsweetened coconut milk (I used so delicious)
1 tablespoon cinnamon
1/2 tsp. allspice
1/2 tsp. cloves
1/4 tsp. nutmeg
1/4 cup coconut sugar
2 tablespoons maple syrup
1/2 cup toasted pumpkin seeds (I toasted the seeds in some coconut oil)
2 bosc pears sliced thin

Directions:
Put cooked pumpkin into a food processor or a blender.  Add the coconut milk and blend until smooth and creamy.  Add the maple syrup, coconut sugar, and spices and continue to blend.

Spread sliced pears on parchment paper and drizzle with 1 tablespoon of melted coconut oil.  Sprinkle pears with coconut sugar.  Bake at 350 degrees until soft and toasted.

Add soup to a bowl and top with pumpkin seeds and toasted sliced pears.

Enjoy!