This is one of my favorite derivatives of globalization- local fish and herbs with tropical fruit. Halibut is a great source of protein and it is very low in fat, though a decent percentage of the fats it does have are essential omega-3 fatty acids (for comparison, it has around 1/4 to 1/3 the amount in wild salmon). It is also rich in several B vitamins, including B 12 and the minerals selenium, magnesium and phosphorus. Halibut has a mild taste and smell (if it smells quite fishy it’s not fresh) that goes well with a wide range of flavors and has a rich, buttery flesh that is not very flaky, making it easy to cook with. Continue Reading →
Lemon Pasta
Shellfish, in this case prawns and scallops, provide high concentrations of some minerals that can be hard to find amply in other sources, like selenium. It acts as an antioxidant, meaning that it is part of a defense network for the body that helps prevent or combat oxidation and cell membrane damage, issues that can lead to a whole host of diseases. Selenium is also important for healthy immune function and it is a component needed for several different proteins and enzymes in the body. Continue Reading →
Balsamic Salmon Quinoa Lettuce Cups
When you just do not feel like a salad lettuce cups are a good way to sneak in some leafy greens. With a warm, cooked filling like this they can be very substantial and grounding. Any larger greens like romaine lettuce, kale or collard greens make great bases but I prefer iceberg lettuce, it does not have as many nutrients but the leaves are a good size, very pliable and barely have any taste so the filling shines through. Even though it has less than the darker greens, iceberg still does offer a decent amount of nutrients including fiber, vitamins A and K, folate and potassium. Continue Reading →
Scallop Vermicelli Stir Fry
This stir fry utilizes ingredients that all cook really quickly- thinly cut vegetables, rice vermicelli noodles and scallops with a pre-made vinaigrette. The most time consuming step here is cutting the vegetables but that can be done the night before or morning of to save time. Continue Reading →
Halibut en Papillote
Cooking food en papillote is a French method where you make a little paper pouch around some food and bake it in the oven. It steams and marinates itself and keeps all the moisture in so it is a very clean way of cooking that does not require much oil or flavoring. Continue Reading →
Salmon with Noodles and Zoodles
This is a very clean, light and healthy dish with every ingredient being high in cleansing or nourishing ingredients. I really like to mix long noodles with thinly cut vegetables, the dish is still hearty but full of extra vitamins, minerals and antioxidants. Generally we think of salad as being a good way to lighten up our diets, and while that is true we benefit from more grounding, warmer foods in the winter. Adding the vegetables to the noodles after they are cooked but still warm is one of my tricks for getting lightly cooked vegetables. If they are overcooked or boiled in water they start losing nutrients and if they are sautéed or roasted then extra butter or oil is needed. This does what steaming does (without having to get an extra pot out)- it ensures that the vegetables are maintaining their nutrients but the light cooking makes them easier to digest and more appealing and comforting in this frigid weather. Continue Reading →
Maple Walnut Crusted Salmon
Walnuts and salmon are both individually famous for their high levels of omega-3 fatty acids but go quite nicely together. There are three types of omega-3s, the first two known as DHA and EPA are both in salmon (and in other cold water fish) and the third type called ALA is in walnuts (and other plant sources like seeds). Some of the omega-3s’ most valuable contributions to our bodies are the anti-inflammatory, healing effect they have on our cells, their ability to lower blood lipid (fat) levels and their ability to increase HDL cholesterol, which is the good type that benefits us. Continue Reading →
Baked Baby Crab Cakes with Tzatziki
Miniature crab cakes are a good appetizer for seafood lovers. They are normally loaded down with mayonnaise and white bread crumbs then fried, making them much less healthy than they can be. These ingredients can be substituted for almond flour and a bunch of different fresh flavorings that accentuate the crab and add health supporting nutrients. Continue Reading →
Pesto Shrimp Frittata
Fresh herbs are an integral part of my kitchen arsenal. They add lots of flavor and like larger leafy greens such as lettuce and kale they are super foods full of vitamins and minerals. They can enhance any dish and rather than detracting from its healthiness they add to it. Moreover, they can make the ugliest dishes look presentable. Continue Reading →
Orange Pomegranate Salmon
Fats play an important role in our mental and physical health. Low fat packaged goods bombard us in every section of the grocery store but instead of choosing processed options, we are always much better off if we stick with whole foods in a state close to how they naturally came, fat and all. Fat is broken up into several categories and it can get quite confusing to remember which ones we should be eating and in which ratio, but a good rule of thumb is that if it is coming as a part of its original source, like in salmon, seeds and avocadoes, it is a better choice than a manipulated version like margarine. Continue Reading →