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.

 

 

 

 

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!

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!

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!

Tuna Avocado Salad

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One of the hardest things about eating healthy is meal-planning.  It’s not always easy to grab something quick after a busy day that fits into the categories of nourishing, nutritious and delicious.  It’s also not easy to vary the ingredients you enjoy enough to make multiple meals.  It seems to us that one of the tricks to overcoming these obstacles is to have on hand certain staples that are versatile and quick, easy to add to anything.  Allow us to introduce you to the tuna-avocado combination!

Tuna is a simple healthy option that already fits into multiple recipes.  Mixing in avocado allows tuna to take on a more creamy texture, and the combination is absolutely delicious.  This week’s recipe features our tuna-avocado combo in salad form, but keeping a container of it in your fridge will allow you to add it to wraps, sandwiches, or as a side to dinner.

Ingredients:
2 cans of Wild Planet albacore tuna ( I use one with olive oil and one with water)
1 avocado
3 chopped scallions
Szechuan seasoning (Penzey’s)
chopped chives

Directions:
Mix together tuna and avocado, mashing avocado into tuna.  Add chopped scallions and chives.  Season with Szechuan seasoning and pepper.  Place onto a bed of lettuce and surround with vegetables of choice.

Enjoy!

 

Nutty Gluten-Free Granola

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Ingredients:
1 cup almonds
1/2 cup cashews
1/4 cup pumpkin seeds
1/2 cup gluten free oats
1/2 cup coconut
3/4 cup almond butter
1/2 cup brown rice syrup
vanilla

Directions:
Preheat oven to 350 degrees.

In a pan add brown rice syrup and almond  butter.  Place on medium meat and allow to mix together and become creamy.  Add nuts, oats and coconut to a bowl and mix together.  Once the liquid ingredients are mixed together add to the nut/oat mix.  Place parchment paper on a baking pan.  Spread mix on the baking pan and bake for about 30 minutes.

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Enjoy!

Toasted Tilapia With Pumpkin Seed Quinoa

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Tilapia is a lean fish with a mild flavor making it the ideal main course for a creative dish.  Coconut and flax seed breading on the fish go well with salty pumpkin seeds in quinoa on the side, we find, and we highly recommend rounding this meal out with flavorful brussels sprouts.  While tilapia doesn’t boast levels of Omega 3 as high as other fish, it’s a good protein source and also has magnesium choline, potassium and B12.  Our recipe includes coconut as an added bonus, increasing levels of potassium and fiber.  Start your new year off right with meals that please the palette and fuel the body.

Tilapia
Ingredients:

1 pound of tiliapia filets
1/4 cup unsweetened shredded coconut
1/4 cup flax seed
1/4 cup coconut milk
1 tablespoon coconut oil
1/4 tsp. lemon grass
1/4 tsp. ginger powder (or more)
Szechuan salt (Penzey’s)
Coarse black pepper

Directions:

Place the tilapia fillets in the coconut milk and allow to marinade for 30 minutes. Remove from the marinade pan and coat with a coconut/flax seed mix. Heat a sauté pan over the stove to medium high heat and add coconut oil. Add tilapia fillets and cook until brown on both sides. When fish is cooked about 1/2 way (test by cutting through the fish and if you still see some pink then you know it is 1/2 done) add 1/4 cup coconut milk to the pan. sprinkle the top of the tilapia with lemon grass and ginger powder. Cover and continue to cook until tilapia is cooked through (when you slice into tilapia it should be white).

Quinoa is high in fiber and has a low glycemic index. It is also full of nutrients like magnesium, potassium, calcium, iron and zinc. It is a great gluten free option and with the added pumpkin seeds it has a wonderful crunchy texture!

Quinoa
Ingredients:

1 cup red quinoa
1 cup chicken stock, 2 cups water
3 celery stalks chopped
3 carrots chopped
1 medium onion sliced and cubed
6 cloves of garlic chopped
1/4 cup toasted pumpkin seeds
1 cup chopped baby kale
pepper to taste
1/4 tsp. truffle salt

Directions:

Bring chicken stock and water to a boil. Add the quinoa and cook over low heat for about 20 minutes or until quinoa is cooked through (should be fluffy).

Add celery, carrots, onion, garlic, baby kale to 1 tablespoon olive oil and cook in a sauté pan. Add to a large bowl. When quinoa is cooked and cooled add to bowl with other ingredients. Add pumpkin seeds and salt and pepper to taste.

Brussel Sprouts are also a part of the cruciferous family which has a lot of health benefits. The nutrients brussel sprouts contain are iron, calcium, vitamin B6, C,  magnesium.

Brussels Sprouts
Ingredients:

Place oven on 350 degrees
1 bag organic brussels sprouts
2 tablespoons buttery flavored olive oil (I use Taproom)
Szechuan salt
pepper

Ingredients:

Place a sheet of parchment paper on a baking pan and spray with a olive oil spray. Place brussels sprouts on pan. Evenly pour the olive oil over the brussels sprouts and take a spoon and mix the brussels sprouts so they are all coated with the oil. Salt and pepper to taste. Bake until brussels sprouts are soft inside, toasted on the outside.

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Serve together hot and enjoy!

Butternut Squash, Borecole and Pomegranate Salad

Kale is the new superfood, full of flavor and nutrients.  Also called “borecole,” it’s closely related to wild cabbage in the way it grows.  Kale has iron, vitamin K, and is loaded with antioxidant nutrients.  Couple this veggie with pomegranate seeds and you have a powerhouse salad!

Compounds found in pomegranates are called punicalagins and have been shown to aid heart and blood vessel health.  Punicalagins are the major component in the pomegranate that have health benefits.  Some of the benefits include helping to lower cholesterol.

This salad is a delightful combination of savory and sweet flavors with the added joy of a crunchy and robust texture.  Enjoy it as a quick lunch or a side to your main protein at dinner.

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Ingredients:

Butternut squash
4 cups curly purple kale (also known as borecole)
1 pomegranate
1 cup chopped pistachio nuts
salt and pepper to taste
1 tablespoon maple syrup
2 tablespoons cider vinegar
2 tablespoons olive oil

Directions:

Place butternut squash in the oven and bake at 350 degrees for 30 minutes. Slice the butternut squash in half and scoop out the seeds.  Peel the squash and cube.

Place kale in a pan with a inch of water and cover and steam about 1 minute.

Remove pomegranate seeds and place in a bowl.  Add chopped pistachios.  Add to the kale and add butternut squash to the mix.

Mix together olive oil, apple cider vinegar and maple syrup.  Add to the kale mixture and mix well.  Can serve with any protein dish including fish, chicken, pork or tofu.

Enjoy!