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!

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My Manakin Market Cooking Demo and Giveaway

This Saturday, May 18th, Tina and Stephanie will be at My Manakin Market in Manakin-Sabot from 10am to noon!  Today is actually Food Revolution Day (be sure to click the link and learn more about that!), so tomorrow we’ll be celebrating with our friend and client Lisa Dearden with a cooking demo at the market.

RVA Rev!

Lisa wrote the following on her blog:

“In honor of RVA Food Revolution Day, we are pleased to have Tina Shiver, MS of Lighten Up provide us with a chef’s demo!  Tina will be mixing quinoa (pronounced [“keen-wah”]), an ancient grain, with fresh veggies from the market to create a beautiful, healthy and easy-to-prepare dish.  […]  ChiknEGG’s Lisa Dearden has been working with Tina for years and has seen significant health changes due to the individual guidance and advice she has received using Tina’s unique functional food approach.”

There you have it!  We’ll be giving away samples of our tasty dish, you can talk to Tina and even win a free dietary consult.  The recipe made at the market will be posted for all you long-distance readers on Monday.  We look forward to seeing you Richmonders there!

Happy Food Revolution Day!

For more information on Lisa Dearden and ChicknEGG Productions, click here.

Fore more information on My Manakin Market, click here.

Garlicky Cannellini Bean Chicken Soup

Continuing with our cold-and-flu-season theme, the recipe for today is a comforting and flavorful soup for when you’re feeling under the weather (or really for any time!).  This recipe can be adjusted easily for a vegan diet, and is just what you’ll want on that inevitable sick-day from work.  Start this recipe the night before, and you’ll be ready to cuddle up with this, a blanket, slippers and your favorite movie in no time.

Garlicky Cannellini Bean Chicken Soup

Ingredients:
2 cups dried cannellini beans (soak overnight)
32 oz. container of chicken stock
2 cups chopped chicken (can omit if you want to make this vegan)
4 stalks celery, sliced very thin
4 carrots, sliced very thin
1 large red onion sliced thin and then chopped
4 cloves garlic chopped
1 tsp. thyme
1 tsp. marjoram
1 tsp. oregano
Salt and pepper to taste (I use smoked salt)
4 cups chopped kale

Directions:
Soak beans overnight.  In the morning, add beans to a crockpot with enough water to cover and cook on low all day.

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Over medium heat, add oil to a soup pot and heat, then add garlic.  Cook until toasted.  Add onion, celery, carrot, thyme, marjoram and oregano.  Allow the onions to become translucent.  Add the kale and sauté until kale is cooked through.

Add chicken or vegetable broth (I prefer Trader Joe’s Organic Vegetable Broth), beans and chicken.  Bring to a boil, then turn heat to low and simmer for about 15 minutes.  Add more spices according to taste.

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Serves:            8
Serving Size:  1 ½ cups
Protein:          12 grams
Fiber:              8 grams