Salmon with Blueberry Sauce

Posted on May 25 by
in Blog

4 (5–6 oz) salmon fillets

2 t olive oil

2 shallots, finely chopped

2 garlic cloves, minced

2 t minced fresh ginger

2 cups fresh or frozen blueberries

3 t balsamic vinegar

2 t honey

2 t fresh thyme

2 t lemon zest

1/4 t cinnamon

1/4 t salt

1/4 t black pepper

2 T chopped fresh chives

Preheat oven to 300 degrees Fahrenheit. Place salmon on a greased or parchment paper–lined baking sheet and season with salt and pepper. Bake for 15–18 minutes or until fish is just barely cooked through in the centre.

Meanwhile, heat oil in a medium-sized saucepan over medium heat. Add shallots, garlic and ginger to pan and heat 2 minutes. Place blueberries, thyme, honey, lemon zest, cinnamon, 1 teaspoon of vinegar, salt and pepper to the pan. Bring to boil, reduce heat to medium-low and simmer, uncovered, for 15 minutes. Stir in the remaining 2 teaspoons of vinegar.

Serve salmon topped with blueberry sauce and garnished with chives.


Protein in Food ...

Posted on May 19 by
in Blog
Are you worried you are not getting enough protein?
Let's break down how easy it can be to get in adequate protein.
If you need 80 grams of protein per day, what does that look like?
Breakfast: 2 eggs = 12 grams
Lunch: 4 oz chicken = 28 grams
Dinner 6 oz salmon =  39 grams
This totals 79 grams and remember you are also getting protein from vegetables, nuts, seeds, whole grains, beans, lentils, etc....

Air Fryer Fish Sticks

Posted on May 17 by
in Blog
1 pound cod fillets (approximately 3 fillets)
¼ cup coarse-ground cornmeal
2 tablespoons (spelt or almond) flour
1 tablespoon grated Parmesan cheese
½ teaspoon dried basil
⅛ teaspoon garlic powder
⅛ teaspoon onion powder
Black pepper, to taste
⅓ cup (2%, flax or almond) milk
2 tablespoons melted butter
cooking oil spray (non-aerosol)
lemon wedges (optional)
Mist an air fryer tray with the cooking spray.
Cut cod fillets into 12 even pieces. I started with 3 fillets and cut them width-wise into 4 pieces each. (Note: if you cut your fish differently than I did, you may need more or less breading).
Mix the cornmeal, flour, Parmesan, basil, garlic powder, onion powder and black pepper in a medium-sized bowl. Put the milk in a separate bowl.
Bread your fish sticks by dipping them first in the milk and then in the cornmeal breading mixture. Place the breaded fish sticks in a single layer on the air fryer tray. You should have just enough breading to completely cover the fish sticks.
Drizzle the melted butter over the fish sticks.
Air fryer directions: Put the tray with the fish sticks on the top rack in your air fryer oven. Air fry for 7 minutes at 400°F. Then carefully flip the fish sticks, put the baking tray back on the top rack, and air fry for an additional 7 minutes at 400°F.
To make a tartar sauce for dipping, combine 6 tablespoons of mayonnaise with 3 tablespoons of finely chopped pickles.

Chicken Salad

Posted on May 11 by
in Blog
2 medium avocados
2 tbsp lime juice
Sea salt
Black pepper
2 cups shredded chicken
1/3 cup diced red onion
1/4 cup chopped fresh cilantro
1 tbsp minced Jalapenos
Mash avocado and lime juice together with salt and black pepper to taste.
Add remaining ingredients. Stir thoroughly and serve.

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