Dijon Citrus Salmon w/ Crispy Brussels Sprouts

Super excited about this salmon recipe! Dijon anything is ridiculously tasty, and when paired with salmon, garlic, onion, chives (3 great aromatics), and cayenne pepper, it made an awesome flavor combination.This meal was super quick and easy to make, I baked the salmon and the Brussels sprouts in the oven and while that was baking I made an easy simple salad of arugula. The salmon is a fresh wild caught sockeye salmon (my favorite). Forewarning whenever you are cooking with a fish filet, be sure to check for small bones that could still be hiding in there. 

Nutrition: 

This meal is high in protein and good fats, and low in simple carbohydrates and saturated fats. The salmon is high in omega 3 fatty acids, vitamin D, vitamin B12, selenium, niacin, phosphorus, biotin, choline, and vitamin B6. The Brussels Sprouts are rich in vitamin C, vitamin K, folate, fiber, manganese, potassium, and omega 3 fatty acids. The side salad of arugula is a good source of vitamin C (antioxidant), calcium, folate, vitamin K, and vitamin A. Overall this meal is nutrient dense meeting many of your essential macro and micro nutrients. 

Ingredients:

 

1 lb Wild Sockeye Salmon 

1 1/2 Tablespoon dijon mustard 

1 lime (zest and juice)

1/2 lemon (zest and juice)

1 Tablespoon olive oil 

1 teaspoon salt 

1 teaspoon black pepper

1 teaspoon cayenne pepper (adjust if you don't like spice)

1/4 onion sliced 

2 garlic cloves sliced 

10 chives chopped 

How To Make It: 

1. Preheat oven to 350 degrees. Then, place salmon filet on foiled baking sheet and add the salt, black pepper, cayenne pepper, zest of lime and lemon, and the dijon mustard. 

2. Add the onion and garlic slices, chives, citrus juices, and olive oil. 

3. Securely wrap the salmon in foil and place in the preheated oven for about 20 minutes. (be sure to check on it after 15 minutes to see where it is at, should be light pink but still juicy) 

Finished salmon product

4. Preheat oven to 350 degrees on roast. Wash and half about 20 Brussels Sprouts and place on a baking sheet. Add about 1 tablespoon of olive oil to coat the brussels sprouts and 1 teaspoon black pepper, 1 and 1/2 teaspoon salt, and 1 teaspoon herb seasoning.

5. Roast in the oven for 15 minutes, flipping them halfway through cooking process. They should be crispy on the outside. 

Toss the brussels sprouts with some Parmesan Cheese and serve 

Serve with a simple arugula salad: 2 cups arugula, 1 cucumber, olive oil, salt, pepper, and lemon juice. 

Enjoy!

Turkey Meatballs w/ Mushroom Tomato Sauce, Whole Wheat Spaghetti, and a Simple Side Salad.

Healthy spaghetti and meatballs?! Count me in! Like most of us, spaghetti and meatballs is just one of those meals I will always love, there is something so comforting about a bowl of warm spaghetti with meatballs and tomato sauce, and now we can add healthy to that! This version of spaghetti and meatballs is made with an organic whole wheat spaghetti that is just as tasty if not tastier than regular spaghetti, the brand I used was Delverde, and I highly recommend it. The meatballs are made with lean ground turkey instead of beef, lean turkey is a healthier meat option than beef is, and the flavors are great when you mix the right ingredients together! I made a delicious mushroom tomato sauce with fresh herbs which married all the flavors together nicely! Lastly, I served the spaghetti with fresh basil, shredded parmesan cheese, olive oil, and a simple side salad of baby spinach and kale.

Nutrition:
Since we used the whole wheat spaghetti for this, we can benefit from whole grain (bran and germ) so we get more of the fiber, B vitamins, and protein with fewer calories.
The lean ground turkey used for the meatballs is composed of only the white meat so it has only 2 grams of fat (0.5% saturated), only 100 calories per serving (about 2 meatballs), and 26 grams of protein per serving.
The mushroom tomato sauce adds tons of flavor and is also very light! It is made with crushed tomatoes which are very high in lycopene (antioxidant). Fun fact: processed tomato products like tomato sauce, paste, or canned tomatoes actually contain a higher antioxidant content than a regular tomato! So with the canned crushed tomatoes, tomato sauce, and fresh tomatoes, we are receiving tons of great antioxidants to fight those free radicals in our body!
Lastly, pair this pasta dish with a simple side salad of your favorite greens, I chose baby kale and spinach, topped with parmesan, balsamic, lemon juice, olive oil, and more tomatoes! This will add vitamin K, calcium, Vitamin C, and others!

Overall, this is a very nutritiously balanced meal with whole grain, protein, healthy fats, vegetables, vitamins, and minerals!

Turkey Meatballs: 
-1 pound lean ground turkey 
-1 egg 
-1/4 cup of bread crumbs (Italian)
-3 tablespoons crushed tomatoes or tomato sauce 
-4 garlic gloves (crushed)
-1/4 red onion (minced)
-1/4 cup chopped parsely 
-3 leaves of chopped fresh basil 
-1 1/2 stalks of fresh thyme (chopped)
-1 teaspoon of dried oregano 
- salt and pepper (about 1 teaspoon)

Mushroom Tomato Sauce: 
-1 can crushed tomatoes 
-1 small can of tomato sauce 
-1 tablespoon vegetable oil 
-1/2 red onion
- 1 small box of your favorite mushrooms (I chose shitake) 
-4 basil leaves
-1 1/2 stalks thyme
-1/4 cup of fresh parsley 
-dried oregano 
-salt and pepper (about 1 teaspoon) 
-halved cherry tomatoes 

Simple Side Salad: 
-1 cup baby kale and spinach
-1/2 lemon 
-5 cherry tomatoes 
-1/2 tablespoon of balsamic vinegar 
-1 tablespoon of olive oil 
-ground pepper 
-parmesan cheese 

How To Make It: 

Turkey Meatballs: 
1. Preheat Oven to 400 degrees F. 



2. Put the ground turkey in a large mixing bowl along with the salt, pepper, and dried oregano



3. Add in the bread crumbs, egg, onion, garlic, crushed tomato, chopped parsely, basil, and thyme. Now mix everything together using your hand until everything is mixed together. 



4. On a baking sheet with foil and cooking spray, portion out 1 and a half inch meatballs. Bake for 15-20 minutes flipping them halfway through for even cooking. 



5. Remove the from the oven.



6. Place meatballs in the tomato sauce and simmer. 

Mushroom Tomato Sauce: 
1. Heat a large skillet with 1 tablespoon vegetable oil. 



2. Add chopped onion, garlic, salt, pepper, dry oregano. ( I also added any remaining onion I had from the meatballs) 



3. Add the sliced mushrooms and optional cherry tomatoes (for more tomato body).



4. Add the crushed tomatoes, small can of tomato sauce, 1/4 cup of chopped parsley, 4 leaves chopped basil, 1 1/2 sprigs of thyme. 



5. Add the meatballs and 1/2 ladle of the spaghetti water and let simmer! 

As for the spaghetti I just followed the directions on the box and boiled a large pot of water and salt and added the spaghetti in and cooked it for about 8 minutes checking it often to make sure it does not over cook. 

Optional: Serve the pasta with fresh basil, parmesan cheese, and a drizzle of olive oil! 
Here are a couple of different serving suggestions! And don't forget that side salad for a well balanced meal!

Simple Side Salad w/ Pasta, sauce, meatballs, drizzle olive oil, parmesan, basil.

Pasta topped with sauce, meatballs, drizzle of olive oil, fresh basil.

Pasta, sauce, meatballs, drizzled olive oil, parmesan cheese, basil.

Simple Side Salad 

Mediterranean Baked Frittata w/ Fresh Thyme

                                 

So we all know that breakfast is the most important meal of the day, and this frittata may be the most important frittata recipe you need to know. It is filled with so many different flavors, nutrients, and textures! I made this for my family on Mother's Day and well it was such a big hit I just had to share the recipe!  My family attacked this so fast I was unable to photograph it as well as I wish I could have, but I guess that just tells you how good it is! Also, I usually don't use whole eggs but for this it was necessary and nutritionally it is fine to consume as long as you don't have too much! This frittata was super moist, filled with flavor from the fresh thyme and variety of vegetables, and overall a big hit for brunch! 

Nutrition: This frittata is provides great sources of protein (from the eggs and milk), good fats (from the olives), calcium (from the milk and cheese), fiber (from the vegetables), B vitamins (vegetables), Iron (spinach), Vitamin C (vegetables), Omega 3 fatty acids (olives, eggs, zucchini), Biotin (eggs), vitamind D (mushrooms) 

Ingredients: 

12 eggs 

2/3 cup non fat/ low fat milk 

1 red onion 

4 zucchinis 

1/2 cup asparagus 

1 cup spinach 

1/2 cup mushrooms 

1/4 cup feta cheese 

12 Kalamata olives 

1/4 cup fresh thyme 

2 tablespoon vegetable oil 

salt and pepper to taste 

Optional: 1/4 cup shredded mozzarella for topping 

How To Make It: 

FIRST: heat oven to 350 degrees F 

1. Wash and chop up all of the veggies to similar sizes! 

-Red onion 

-Zucchini 

-Mushrooms

-Asparagus 

-Spinach 

2. Heat up 2 tablespoons of vegetable canola oil 

3. Start cooking the onions, zucchini, and asparagus cook for 5 minutes before adding the rest of the ingredients. 

4. Then add the mushrooms and then the spinach and let cook for 3 minutes 

5. The sautéed vegetables should be cooked but not overdone for they will still bake in the oven! 

6. Mix 12 eggs and 3/4 cup of milk together.

7. Remove the Thyme leaves from the sprig by pulling them the opposite way. Then chop them up along with the Kalamata olives! 

8. Crumble up your favorite feta cheese (this one is a california feta made with cow's milk so it is milder than most feta cheeses). 

9.  Using Canola Oil Spray, thoroughly spray a casserole dish. 

10. First put the egg mixture, then the sautéed vegetables then evenly spread the olives, thyme, and cheese. 

11. Bake for about 25-30 minutes in a 350 degree F oven, the frittata should puff up and be golden around the edges! 

12. Sprinkle some mozzarella cheese on top if you're feeling extra cheesy and serve!! 

Eggcellent Breakfast Sandwich

This breakfast sandwich is my life. Actually though, I have it about 3-4 times a week due to its simplicity, health, and of course taste. 

This sandwich is perfect to eat on a plate like a normal human, however, it works just as well wrapped up in foil and eaten on the go! 

Let's start with the bread, healthy good tasting bread is up threre on one of the hardest things to find in the market due to misleading advertisements. It is very hard to find a good whole-grain or whole-wheat bread that has no added sugars. Unfortunately a lot of companies will darken their bread with a molasses making it appear to be whole wheat. The best way to shop for bread is to (like most products) Read The Label! This includes the ingredients, there should not be an intense paragraph for the ingredients, and look out for any added sugars which can be labeled in a variety of ways (cane sugar, high fructose corn syrup, brown rice  syrup, etc). For this recipe, I used a multigrain sandwich bread from Trader Joe's, I sat there for a while trying to find the most ideal bread, and that is the one I went with. For this recipe the bread will provide our carbohydrates (main energy source) to contribute to a balanced breakfast. The bread will also contribute most of our B vitamins, dietary fiber, and some protein and calcium. 

Now for the eggs, I always have liquid egg whites handy at home, I get the cartons that contain 100% egg whites and usually organic. I like these cartons because I don't feel as wasteful when throwing away the yolks from fresh eggs, and it is really easy and quick! Egg whites will provide us with great protein and satiety. Using three tablespoons of egg whites will provide about 12g protein. 

the CHEESE, my favorite part of course. I use a fat-free crumbled feta cheese, I usually don't have fat-free cheeses, but this one is really good and made from skim milk, so there is no saturated or total fats.  The cheese also adds a great source of calcium along with the yummy flavor. Not a feta fan? mozzarella or havarti work just fine (just try to find them in lower fat). 

Lastly, the spinach. You will notice I use spinach two ways in this recipe, once in the omelette and the second time raw on the sandwich. Spinach is just that good that I had to squeeze as much as could in this sandwich. Spinach will provide us with our vegetable in the form a dark leafy green, providing essential vitamins and minerals. Spinach is rich in Vitamin K, Iron, Vitamin A, Vitamin C, Calcium, and Fiber.  

Ingredients: 

2 slices whole grain bread 

3 tablespoons liquid egg whites 

1/2 cup fresh baby spinach 

1 tablespoon feta cheese crumbles 

Conola cooking spray 

1/2 teaspoon black pepper 

1/2 teaspoon sriracha hot sauce 

How To Make It: 

1. Spray a small cooking pan thoroughly with conola cooking spray and then heat pan (be carefull the spray is flammable). After that, Add three tablespoons of egg whites or enough to cover the pan. 

2. Add the black pepper to the egg whites. 

3. Add the 3/4 of the spinach to middle of the eggwhites along with the feta cheese. 

4. Fold over the egg whites. 

5. Cut the omelette in half using a spatula. 

6. Toast two slices of bread to your liking (notice I like mine crispy). Now you can add your favorite hot sauce I chose sriracha! 

7. Now add the remainder of the spinach. 

8. Add one half of the egg white omelette. 

9. Add the second half of the omelette the opposite way to make it leveled. 

10. Enjoy on the go or on a plate with a serving of fruit for a fully balanced meal!