Recipe of the Week – Peanut Chicken & Soba Noodles Peanut Chicken & Soba Noodles

 Peanut Chicken & Soba Noodles

     Photo: Gibson & Smith

 

Photo: Gibson & Smith

Serves: 2
Hands-on time: 30 minutes
Total time: 30 minutes

INGREDIENTS:

  • 3 tbsp light coconut milk

  • 4 tsp natural unsalted peanut butter, room temperature

  • 4 tsp reduced-sodium tamari, divided

  • 2 1/2 tsp rice vinegar, divided

  • Hot sauce, to taste

  • Olive oil cooking spray

  • 2 4-oz boneless, skinless chicken breasts,

  • sliced into thin bite-size pieces

  • 1/4 tsp each sea salt and fresh ground back pepper, divided

  • 1/2 red bell pepper, seeded and thinly sliced

  • 2 oz snow peas, trimmed and halved crosswise

  • 3 scallions, sliced

  • 1 clove garlic, minced

  • 4 oz soba (aka buckwheat) noodles

  • 2 tbsp raw unsalted peanuts, chopped

 

INSTRUCTIONS:

  1. In a small bowl, whisk coconut milk, peanut butter, 2 tsp tamari, 1/2 tsp vinegar and hot sauce until smooth. Set aside.

  2. Mist a large skillet with cooking spray and heat on medium-high. Add chicken and sprinkle with 1/8 tsp each salt and black pepper; sauté, stirring frequently, until cooked through and golden, 4 to 6 minutes. Remove from skillet and set aside.

  3. Mist skillet with additional cooking spray and return to medium-high heat. Add bell pepper, peas and remaining 1/8 tsp each salt and black pepper. Sauté, stirring frequently, until tender-crisp, about 4 minutes. Add scallions and garlic and sauté until softened, about 1 minute. Stir in 3 tbsp water and remaining 2 tsp each tamari and vinegar. Bring to a simmer and cook, stirring frequently, until liquid is reduced by half, 1 to 2 minutes. Remove from heat.

  4. Meanwhile, cook noodles according to package directions. Drain and return to pot. Gently stir in coconut milk mixture and chicken and heat on medium-low. Stir in bell pepper mixture with cooking liquid and cook, stirring gently, until heated through, 1 to 2 minutes. To serve, top with peanuts, dividing evenly.

Nutrients per serving (2 cups): Calories: 510, Total Fat: 16 g, Sat. Fat: 3 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 2.5 g, Carbs: 55 g, Fiber: 6.5 g, Sugars: 7 g, Protein: 37 g, Sodium: 590 mg, Cholesterol: 73 mg


 

Source: Clean Eating Magazine Recipes

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Recipe of the Week – Souvlaki Pork Tenderloin & Mixed Vegetables

Souvlaki Pork Tenderloin & Mixed Vegetables

This simple pork tenderloin is a healthy spin on everyone's favourite Greek culinary staple: souvlaki. We've swapped sweet potatoes for the traditional white potatoes and added other colourful veggies to boost the nutrient content.

  •  Prep time25 minutes
  • Total time30 minutes
  • Portion size4 servings

Ingredients

Souvlaki Pic.png
  • 450 g pork tenderloin
  • 2 tsp (10 mL) dried oregano
  • 1/2 tsp (2 mL) pepper
  • 1/2 tsp (2 mL) salt
  • 2 tsp (10 mL) extra-virgin olive oil
  • 450 g sweet potatoes, peeled and cut in 1/2-inch (1 cm) chunks
  • 1 red onion, cut in 3/4-inch (2 cm) chunks
  • 2 cloves garlic, minced
  • 1/2 cup (125 mL) sodium-reduced chicken broth
  • 2 zucchinis, cut in 3/4-inch (2 cm) chunks
  • 1 sweet red pepper, cut in 3/4 inch (2 cm) chunks
  • 4 tsp (18 mL) lemon juice
  • Garlic Yogurt Sauce:
  • 1/3 cup (75 mL) 0% plain Greek yogurt
  • 1 small clove garlic, minced

Preparation

  1. Sprinkle pork with 1/2 tsp of the oregano and half each of the pepper and salt.
  2. In large nonstick skillet, heat half of the oil over medium-high heat; brown pork all over, about 5 minutes. Transfer to foil-lined rimmed baking sheet; bake in 425 F (220 C) oven until just a hint of pink remains inside, about 12 minutes. Transfer to cutting board; let stand for 3 minutes before slicing.
  3. Meanwhile, in same pan, heat remaining oil over medium heat; cook sweet potatoes, stirring, until lightly browned, about 3 minutes. Stir in onion, garlic and remaining oregano. Cook, stirring often, until onions are slightly softened, about 2 minutes.
  4. Add broth and 1/4 cup water; bring to boil. Reduce heat, cover and simmer just until sweet potatoes are tender, about 6 minutes. Add zucchini, red pepper, and remaining pepper and salt; cook, stirring, until zucchini is tender, about 3 minutes. Stir in lemon juice. Transfer to platter; add pork.

Garlic Yogurt Sauce: Stir yogurt with garlic; serve with pork and vegetables.

Source: Canadian Living Recipes

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Recipe of the Week: Grilled Asparagus with Caper Vinaigrette

Grilled Asparagus with Caper Vinaigrette
If you're grilling your main dish for dinner, go ahead and grill the vegetable side dish, too.  Grilling adds flavor to the asparagus, as does the tangy caper vinaigrette that's drizzled over the spears.

Cooking Light AUGUST 2010

Yield: 6 servings (serving size: about 4 asparagus spears and about 2 teaspoons vinaigrette)
Total:30 Minutes
Ingredients
1 1/2 pounds asparagus spears, trimmed
3 tablespoons extra-virgin olive oil, divided
1/2 teaspoon kosher salt, divided
Cooking spray
1 tablespoon red wine vinegar
1/2 teaspoon Dijon mustard
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
2 teaspoons capers, coarsely chopped
1/4 cup small basil leaves
Preparation
1. Preheat grill to medium-high heat.

2. Place asparagus in a shallow dish. Add 1 tablespoon oil and 1/4 teaspoon salt, tossing well to coat. Place asparagus on grill rack coated with cooking spray; grill 4 minutes or until crisp-tender, turning after 2 minutes.

3. Combine remaining 1/4 teaspoon salt, vinegar, and next 3 ingredients (through garlic); stir with a whisk. Slowly pour remaining 2 tablespoons oil into vinegar mixture, stirring constantly with a whisk. Stir in capers. Arrange asparagus on a serving platter; drizzle with vinaigrette, and sprinkle with basil.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        

Recipe of the Week – Grilled Eggplant, Mozzarella, Tomato, and Arugula Open-Faced Sandwiches

These open-faced sandwiches make for a quick meal and are great served with fresh veggies and dip or a garden salad. If you don’t have a barbecue or indoor grill, try broiling the slices in the oven until they are slightly browned on each side and tender in the middle. If you like your eggplant on the crispier side, try sweating the eggplant before grilling it. To sweat the eggplant slices salt both sides and allow to sit for about 30 minutes (you will see beads of “sweat” appear). Then, rinse well with water and pat dry with paper towel.

Eggplant is a very good source of dietary fibre and manganese. It is in season in the summer and early fall.

Grilled Eggplant, Mozzarella, Tomato, and Arugula Open-Faced Sandwiches

Makes about 4 servings.

Ingredients:

1 eggplant (sliced into 1/2″ thick slices)

2 tbsp olive oil

Salt and pepper to taste

8 thin slices mozzarella di bufala (or bocconcini cheese)

3 tbsp light mayonnaise

1 1/2 tbsp pesto

4 whole wheat buns split in half or 8 whole wheat slices of bread, toasted

1 1/2 cups arugula

1-2 vine tomatoes, sliced

Balsamic vinegar (higher quality balsamic vinegar or balsamic reduction is best!)

Directions:

  1. Preheat a barbecue or grill.
  2. Preheat an oven to 250 F and prepare a baking sheet with parchment paper.
  3. Brush eggplant slices with olive oil and season with salt and pepper. Grill eggplants ~ 2 minutes on each side until eggplant is slightly browned and tender
  4. Place grilled eggplant on the baking sheet and top with a slice of mozzarella. Place in oven.
  5. Mix mayonnaise and pesto together. Spread on each slice of bread with.
  6. Arrange sandwiches with arugula, the cheese topped eggplant, and 1-2 slices of tomato. Drizzle with balsamic vinegar.

* Depending on the size of the buns or bread used, you may only need half the amount listed in the ingredients. If they are large portions, double up with two slices of eggplants, cheese, and tomato on each piece.

Recipe adapted from Thrifty Foods

Recipe of the Week: Black Beans with Pico De Gallo

Recipe of the Week:  Black Beans with Pico De Gallo -  A classic dish that can be used as a main or as a side, this Mexican-style black beans are lightly seasoned with cumin, coriander and oregano.

Serves: 6 Hands-on time: 20 minutes. Total time: 1 hour, 10 minutes (plus soaking time).

INGREDIENTS:

·         1 cup dried black beans, rinsed

·         1/2 small white onion, finely chopped

·         1 clove garlic, smashed and peeled

·         1 tsp ground cumin

·         1 tsp ground coriander

·         1 tsp dried oregano

·         1/2 tsp sea salt

·         1/4 cup chopped tomato

·         2 tbsp chopped red onion

·         2 tbsp chopped red or green bell pepper

·         1/2 cup crumbled queso fresco (TIP: If queso fresco is unavailable, crumbled reduced-fat feta or goat cheese are also good options.)

·         Fresh cilantro sprigs, for garnish

INSTRUCTIONS:

1.     To a medium bowl or saucepan, add beans and enough water to cover by 1 inch. Cover and set aside in the refrigerator overnight.

2.     Drain beans, transfer to a medium saucepan and add white onion, garlic, cumin, coriander, oregano, salt and 3 cups water. Bring to a boil, then reduce to a simmer, partially cover and cook until beans are tender, about 40 minutes.

3.     Meanwhile, make pico de gallo: In a small bowl, combine tomato, red onion and bell pepper. Set aside.

4.     Use a slotted spoon to transfer beans to serving plates. Top with queso fresco and pico de gallo, dividing evenly. Garnish with cilantro sprigs.

Nutrients per serving (1/2 cup beans, 4 tsp queso fresco, 4 tsp pico de gallo): Calories: 145, Total Fat: 2 g, Sat. Fat: 1 g, Carbs: 23 g, Fiber: 3 g, Sugars: 2 g, Protein: 9 g, Sodium: 189 mg, Cholesterol: 7 mg

This recipe's ingredients have been scaled and recalculated for your automated grocery list. The method still refers to the original recipe amounts. RECIPES HAVE BEEN TESTED USING ORIGINAL AMOUNTS ONLY, AND SCALED RESULTS MAY VARY. Click here to learn more about scaling Canadian Living recipes.

Source:  cleaneatingmag.com

Recipe of the Week: Rolled Cranberry Turkey Breast with Creamy Gravy

Recipe of the Week:  Rolled Cranberry Turkey Breast with Creamy Gravy - Sometimes a whole turkey is just too much for a small group. Celebrate the holiday with this easy all-in-one dinner that includes a lovely traditional stuffing rolled right up in the turkey. Look for a fresh boneless skin-on turkey breast at the butcher's counter.  

  • Prep  time30 minutes
  • Total time2-1/4 hours
  • Portion size4 to 6 servings

Ingredients:

·         boneless skin-on turkey breast

·         1tsp1tsp(5 ml)  olive oil

·         pinch each salt and pepper

Cranberry Sausage Stuffing:

  • 115gturkey sausage or turkey sausages, casings removed
  • 2tsp(10 ml)olive oil
  • 2 cloves garlic, minced
  • 1/4cup(60 ml)  each finely diced onion, and celery
  • 1tbsp(15 ml) chopped fresh sage
  • 2tsp(10 ml) chopped fresh thyme
  • 1cup (250 ml) cubed sourdough bread
  • 1/4cup(60 ml) dried cranberry dried cranberries
  • 1/4cup(60 ml) (60 ml) sodium-reduced chicken broth
  • 1/4tsp(1 ml) pepper

Creamy Gravy:

  • 1tbsp (15 ml) butter
  • 3cloves garlic, minced
  • 2tsp(10 ml) chopped fresh thyme
  • 2cups(500 ml) sodium-reduced chicken broth
  • 1/3cup (75 ml) whipping cream, (35%)
  • 2tsp(10 ml) grainy mustard
  • 1/4 tsp (1ml)pepper
  • Pinch salt
  • 2tbsp(30 ml) cornstarch

 

This recipe's ingredients have been scaled and recalculated for your automated grocery list. The method still refers to the original recipe amounts. RECIPES HAVE BEEN TESTED USING ORIGINAL AMOUNTS ONLY, AND SCALED RESULTS MAY VARY. Click here to learn more about scaling Canadian Living recipes.

Preparation

Cranberry Sausage Stuffing: In skillet, cook sausage over medium heat, breaking up with wooden spoon, until browned, about 4 minutes. Remove to plate.

Add oil to skillet; cook garlic, onion, celery, sage and thyme, stirring frequently, until onion is softened, about 5 minutes. Stir in sausage, bread, cranberries, broth and pepper until bread is softened. Let cool. Make-ahead: Refrigerate in airtight container for up to 24 hours.

Holding sharp knife horizontally at thick long side of turkey, cut in half to within 1 inch (2.5 cm) of opposite side; open like a book. Cover with waxed paper; pound to 1/2-inch (1 cm) thickness. Spread with stuffing, leaving 1-inch (2.5 cm) border on all sides. Starting at skinless side, roll up. Tie securely with butcher's twine at 2-inch (5 cm) intervals.

Brush turkey with oil; sprinkle with salt and pepper. Place on rack in roasting pan; add 1 cup water. Roast in 325 F (160 C) oven until no longer pink inside and meat thermometer inserted in turkey reads 165 F (74 C), about 1-1/2 hours. Transfer to cutting board and tent with foil; let stand for 10 minutes. Slice, discarding twine.

Creamy Gravy: Meanwhile, in saucepan, melt butter over medium-high heat; cook garlic and thyme, stirring, until fragrant, about 1 minute. Add broth; cook until slightly reduced, about 4 minutes. Stir in cream, mustard, pepper and salt. Combine cornstarch with 1 tbsp water; stir into broth mixture and cook until thickened, about 1 minute. Serve with turkey.

Change it up - Rolled Leek and Mushroom Turkey Breast Stuffing: Omit sausage. Substitute 1 leek, thinly sliced, and 1 cup sliced cremini mushrooms for onion, celery and cranberries. Add 1/4 cup grated Parmesan cheese along with bread.

       
       

Source: Canadian Living Recipes

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Recipe of the Week: Almond Coconut Power Cookies - Chewy and delicious, but the ingredients make it superpower worthy.

 

Almond Coconut Power Cookies

 Ingredients:

 

  • 1-3/4 cups almond flour (don’t pack the flour down, it’s very dense and you will use too much if you pack it)
  • 1 cup rolled oats (use certified “GF” oats if necessary, soak for 5 hours if you have trouble digesting oats)
  • 1/2 cup of coconut flakes. Look for unsulfured to avoid “sulfites” which can promote allergies.
  • 1/4 cup sesame seeds
  • 1/2 cup sucanat sugar (lower in glycemic index and less processed than regular sugar)
  • 3 organic eggs (Vegan option: 1 egg = 2 tbsp finely ground flax seeds, 3 tbsp water)
  • 2 tbsp almond butter
  • 1/4 cup organic coconut oil

Method: Combine all the dry ingredients together in a large bowl. In a separate bowl, whisk the eggs and add the almond butter and coconut oil, stir together. Combine both the wet and dry ingredients until the batter has no dry bits. Form into 1 inch balls and flatten with a fork onto a greased cookie sheet. Note: If you find the batter too dry (as almond flour can vary in moisture content) you can add 1/4 almond milk as well .Bake at 350 degrees for 10-12 minutes. Watch the cookies carefully, every oven varies a little bit in cooking time.  Makes 2-3 dozen.

 

 These little power gems are great for breakfast with some yogurt and fruit or as an energizing afternoon snack to keep that belly from growling. I suggest you limit your serving size to 1-2 per day – I know, it will be tough because they are so good!

 

·         Excellent source of nutrients: Vitamin C, E, calcium, magnesium, potassium, antioxidant flavanoids

  • Good fat to make it satisfying and fulfilling (fat promotes the secretion of the hormone leptin which signals the “stop eating” mechanism in your brain).
  • A protein component to make it snack-worthy and blood-sugar balancing.
  • Easy on the sugar, to prevent you from crashing.
  • Easy to make, bake and eat – who doesn’t love that?

Source: www.joyoushealth.ca

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Recommended Nutrition Resources

Recommended Nutrition Resources

Maria's Top 3 Nutrition Tips

For those of you who missed the lunch and learn with Maria Thomas, your on site Registered Dietitian, Maria has posted a few of her top nutrition tips on sapwellness.com.

For more on Nutrition consulting at SAP Vancouver, click here.

Nutrition Action health letter

Great practical eating tips, recipes, the latest nutrition research.  Not all articles are available on line but a great resource to consider subscribing to.

The Wellness Letter - Guide To Dietary Supplements

Is Cold FX safe? Can Vitamin C prevent colds? Whether you take supplements or are thinking about it, you should know the latest research on their benefits and learn which products are safe or harmful. Check out this expert advice on 40 commonly taken supplements.

20 Beverages under 200 calories at Starbucks

A study from the University of North Carolina found that we consume 450 calories a day from beverages, nearly twice as many as 30 years ago! This increase amounts to an extra 23 pounds a year that we're forced to work off—or carry around with us.

Lifestyle Changes to Manage Your High Blood Pressure

Lifestyle Changes to Manage Your High Blood Pressure

From: Heart & Stroke Foundation

There are two ways to control and manage your blood pressure: medication and lifestyle habits. Medication can help you control your blood pressure, but it cannot cure it. That's why it's important to make sure your lifestyle habits are healthy, too. Smoking, eating salty, fatty foods, drinking alcohol and being inactive are harmful to your heart and may also raise your blood pressure. Thankfully, making changes to your lifestyle habits are within your control, unlike your family medical history.

A full healthy lifestyle, including healthy eating, is part of the Canadian recommendations for the management of high blood pressure. The Heart and Stroke Foundation is involved in developing blood pressure guidelines, which are updated every year. To control your blood pressure and reduce the risk of heart disease, the guidelines recommend that you:

  • Be active 30 to 60 minutes most days of the week.
  • Choose the following more often: vegetables, fruit, low-fat dairy products, foods low in saturated and trans fat and salt, whole grains and fish, poultry and lean meat. Limit fast foods, canned or prepared foods, as they usually contain high levels of sodium.
  • If you are overweight, losing about 10 lb (5 kg) will lower your blood pressure. Reducing your weight to within a healthy range for your age and gender will lower your blood pressure even more.
  • Eat less salt by:
  • limiting your use of salt in cooking and at the table
    o avoiding salty foods
    o choosing fresh or frozen food
    o avoiding canned or prepared foods that are high in salt
    o reading labels on food packages for sodium content
    o using other seasonings such as herbs, spices, lemon juice and garlic during food preparation
  • If you drink alcohol, limit the amount to 2 drinks a day or less, with a weekly limit of 14 drinks for men and 9 drinks for women. Guidelines do not apply if you have liver disease, mental illness, are taking certain medication, or have a personal or family history of alcohol abuse, are pregnant, trying to get pregnant or breastfeeding. If you are concerned about how drinking may affect your health, check with your doctor.
  • Be smoke-free. It is important to stop smoking if you have high blood pressure. Smoking increases the risk of developing heart problems and other diseases. Your home and workplace should also be smoke-free.
  • Take your medication as prescribed.
  • Monitor your blood pressure regularly.

Studies show that each lifestyle change you make has the potential to lower your blood pressure readings. Look at the chart below to see where you can make a difference.

Lifestyle FactorRecommendationsImpact on Blood Pressure (systolic/diastolic mm Hg)Physical ActivityEngaging in Moderate or vigorous physical activity 30 - 60 minutes / weeklowers blood pressure by 4.9/3.7 points
Weight ControlFor loosing weight, per kilogram lostlowers blood pressure by 1.1/0.9 points
DietBy following the dash diet *lowers blood pressure by 11.4/5.5 points
Sodium (salt) intakeBy reducing sodium intake by 1800 mglowers blood pressure by 5.1/2.7 pointsAlcohol ConsumptionBy reducing intake by 3.6 drinks per day
lowers blood pressure by 3.9/2.4 points




If your healthcare provider prescribed medication to treat your high blood pressure, take it as prescribed. While medication can get high blood pressure under control, lifestyle changes are really important, too.

The Dash Diet

What are the DASH studies?

The DASH Diet is based on two studies, DASH and DASH-Sodium, that looked at ways of reducing blood pressure through changes in diet. In the DASH study, people were given one of three eating plans: a plan similar in nutrients to what most North Americans eat; the same plan but with extra vegetables and fruit; or the DASH diet, which is rich in vegetables, fruit and low-fat dairy foods and low in saturated fat, total fat and cholesterol.

The results were compelling. The diet higher in vegetables and fruit and the DASH diet both reduced blood pressure. The DASH diet had the greatest effect on blood pressure, lowering levels within two weeks of starting the plan. Not only was blood pressure reduced, but total cholesterol and low-density lipoprotein (LDL) or "bad cholesterol" were lower, too.

In the DASH-Sodium study, participants were given one of three sodium plans: the DASH diet with 3,300 mg of salt (sodium) per day (a normal amount for many North Americans); 2,400 mg of salt (a moderately restricted amount); or 1,500 mg of salt (a more restricted amount, about 2/3 of a teaspoon). Blood pressure was lower for everyone on the DASH diet. However, the less salt people consumed, the greater the decrease in blood pressure. People who already had high blood pressure had the largest decrease in blood pressure.

 

Recipe of the Week: Sirloin Steak with Horseradish Sour Cream.

Recipe of the Week:  Sirloin Steak with Horseradish Sour Cream. On your BBQ or Grill Pan – This quick and easy recipe leaves lots of time to get out and play after dinner. An abundantly healthy, well-rounded meal in the time it would take you to call for takeout, this simple steak is balanced by a pungent, fresh horseradish cream for dipping.

Serves: 4 

Hands-On Time: 10 minutes Total Time: 25 minutes (plus marinating time)

INGREDIENTS:

·         1 lb boneless sirloin steak, trimmed of fat

·         1 tbsp plus 1/2 tsp Worcestershire sauce, divided

·         2 zucchini, trimmed and halved lengthwise

·         1/2 cup reduced-fat sour cream

·         1 1/2 tbsp grated fresh horseradish

·         1 tbsp safflower oil, plus additional as needed

·         1/2 tsp fresh ground black pepper

·         1/2 tsp plus 1/8 tsp sea salt, divided

INSTRUCTIONS:

1.     To a large resealable bag, add steak and 1 tbsp Worcestershire sauce. Seal bag and refrigerate for 30 minutes to 24 hours, turning occasionally.

2.     Heat an outdoor grill or grill pan to medium-high and lightly brush grate or pan with oil. Remove steak from bag and season with pepper and 1/4 tsp salt; discard marinade. Brush both sides of zucchini with 1 tbsp safflower oil and sprinkle with 1/4 tsp salt. Transfer steak and zucchini to grill and cook for 4 minutes per side, or to desired doneness of steak. Transfer steak to a cutting board. Continue cooking zucchini for 4 minutes more, turning occasionally, until just tender.

3.     Meanwhile, in small bowl, combine sour cream, horseradish, remaining 1/2 tsp Worcestershire and remaining 1/8 tsp salt. Thinly slice steak and serve with zucchini and sour cream mixture.

Nutrients per serving (3 oz steak, 1/2 zucchini, 2 tbsp sour cream mixture): Calories: 205, Total Fat: 10 g, Sat. Fat: 4 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 6 g, Fiber: 1 g, Sugars: 4 g, Protein: 27 g, Sodium: 388 mg, Cholesterol: 65 mg

Nutritional Bonus: With 27 grams of protein per serving, this delicious steak keeps you feeling satisfied and contributes to a revved-up metabolism, which helps to ward off excess weight gain. A side of zucchini ensures you get a dose of carotenoids, antioxidants that help protect your eyes from cataracts and macular degeneration. 

Source: Clean Eating Recipes

Recipe of the Week: Grilled Fish Tacos with Jalapeno Slaw - Chile-rubbed white fish (try fresh BC Halibut) is topped with crispy cabbage and spicy jalapeño in this super-stuffed taco.

Recipe of the Week:  Grilled Fish Tacos with Jalapeno Slaw - Chile-rubbed white fish (try fresh BC Halibut) is topped with crispy cabbage and spicy jalapeño in this super-stuffed taco.

Chile-rubbed white fish (try fresh BC Halibut) is topped with crispy cabbage and spicy jalapeño in this super-stuffed taco. Buttermilk yogurt dressing adds a decadent touch to this easy recipe.

Serves: 6 Hands-on time: 40 minutes Total time: 45 minutes

INGREDIENTS:

·         1/4 cup 1% buttermilk

·         1/4 cup 2% plain Greek yogurt

·         1 1/2 tsp raw honey

·         1 tsp garlic powder, divided

·         1 tsp onion powder, divided

·         1 tsp sea salt, divided

·         4 cups thinly shredded green cabbage

·         1 cup thinly shredded red cabbage

·         1 carrot, peeled and shredded

·         1 jalapeño chile pepper, or to taste, halved lengthwise, seeded and thinly sliced

·         1/4 red onion, halved and thinly sliced

·         High-heat cooking oil (such as sunflower, safflower, peanut or grape seed oil), as needed

·         1 1/4 lb firm white-fleshed fish fillets (such as sea bass or halibut), about 3/4-inch thick

·         2 tsp chile powder

·         1 tsp smoked sweet paprika

·         12 6- to 7-inch whole-wheat or corn tortillas

·         2 limes, each cut into 6 wedges

INSTRUCTIONS:

1.     In a small bowl, whisk together buttermilk, yogurt, honey, 1/2 tsp garlic powder, 1/2 tsp onion powder and 1/2 tsp salt. In a large bowl, combine cabbages, carrot, jalapeño and onion. Add yogurt mixture, tossing to combine. Set aside.

2.     Heat an indoor or outdoor grill to medium-high and lightly oil grate. Sprinkle fish with chile powder, paprika and remaining 1/2 tsp garlic powder, 1/2 tsp onion powder and 1/2 tsp salt, gently rubbing into fish. Arrange tortillas in a stack and wrap with foil. Grill fish until cooked through, 3 to 4 minutes per side. Place tortillas on cooler part of grill until warm, 5 to 8 minutes, turning halfway.

3.     Break fish into large pieces. Divide among tortillas and top with slaw. Serve with lime wedges.

Nutrients per serving (2 fish tacos): Calories: 264, Total Fat: 4 g, Sat. Fat: 1 g, Carbs: 33 g, Fiber: 5 g, Sugars: 4 g, Protein: 25 g, Sodium: 113 mg, Cholesterol: 31 mg

 

Nutritional Bonus: A member of the cruciferous family of vegetables, cabbage contains plant compounds called glucosinolates. When converted to a secondary compound, glucosinolates may have anti-inflammatory and anticancer effects on the body.

Source: Clean Eating Recipes

 

 

 

Recipe of the Week: Orange Infused Walnut Kale Salad Recipe What does kale + orange + omega3 equal? A satisfying, detoxifying and brain-boosting lunch!

Recipe of the Week:  Orange Infused Walnut Kale Salad Recipe - What does kale + orange + omega3 equal? A satisfying, detoxifying and brain-boosting lunch! Ingredients:

  • 6-8 handfuls of kale (Try      baby kale that is organic and pre-washed)
  • 3/4 cup walnuts
  • 2 small oranges sliced

Dressing:

  • 1/3 cup sesame or      extra-virgin olive oil
  • 1/2 cup brown rice vinegar
  • 4 tbsp orange (naturally) flavored      Omega 3 fish oil. If you don’t have this or you are vegan, then use hemp      or flax oil.
  • 1/2 cup fresh mint
  • Fresh juice from 1 orange
  • 2 tbsp orange rind

Method: Place all your dressing ingredients into a food processor and blend till the mint is completely chopped up, about 30 seconds. Place your leafy greens into a large bowl and toss with the dressing. Sprinkle with walnuts and orange slices.

Makes 4 generous servings - this salad is great for a cloudy or damp day because it will brighten your spirit, not only because the omega 3s are so brain-loving, but it has such a fresh and uplifting taste.

Source: joyoushealth.ca

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