Honey Mustard Salmon

My new goal is to add more fish to my diet. For some reason I mostly gravitate towards recipes that consist of veggies and legumes, but this past weekend I decided to make salmon and prepare it one of the most simple and delicious ways I know how. For the past few years this has been a favorite at my mom’s house. All you need are three simple ingredients: pepper, mustard, honey. These might sound a little unusual together, but the combination of sweet and spicy is the best on this! I’m not even a fan of mustard or a lot of pepper on anything. When I order a sandwich, I insist that not a bit of mustard be on there, but for some reason it tastes perfect on my salmon.

Salmon is a great high protein, low mercury fish and is packed with vitamins, minerals and disease fighting acids which lower your blood pressure, increase metabolism, lower blood sugar and plenty more.  Broiling the fish in the oven creates a nice crispiness on the edges. YUM! I think I’m back to my fishy ways. Enjoy!

Super foods: Salmon

Ingredients:

• 1 large fillet of salmon
• 2 tsp dijon mustard
• 1 tbsp honey
• Pepper

Directions:

Set oven on broil. Mix mustard and honey in small bowl. Place aluminum foil on baking pan. Spray foil with olive oil baking spray. Place top side down. Spray side of salmon that is facing up. Broil for 8 minutes while leaving oven slightly open. Take out salmon and flip over. Lightly spray, sprinkle generously with pepper and spread dijon honey mixture on top of salmon. Place back in oven and broil for another 8 minutes, keep oven open slightly. When time is up, test to make sure it has been cooked all the way through.

 

 

Recipe adapted from: The Hollywood Trainer Weight-Loss Plan

Vegan Tacos

When I think of tacos I normally think of one thing: Taco Bell. When I first got my driver’s license, I thought it was so cool that I could go anywhere my heart desired. So of course my friend and I decided to go to Taco Bell every possible chance we had. The funny thing is that I never really liked or craved meat, but something about that fast food chain’s menu brought the beef loving girl out of me. I couldn’t get enough of their tasty tacos and couldn’t care less about the possibility of unhealthy mystery meat.

I like to blame the obsession on my parents since I was never privileged to a normal family taco night where the kids were able to make their own delicious creations, but all has been forgiven. Don’t get me wrong, even though my love for meat has pretty much disappeared, I still find myself at the late night drive through once or twice a year – TB will always have a place in my heart!

I found these meatless tacos while searching online. Meatless you ask? Meat is what makes a taco, a taco! Well no beef needed here. With these delightful, spicy crumbles you won’t be missing out. Now for you die hard meat lovers, I won’t sit here and try to convince you that you won’t realize it’s not meat. Trust me though when I say they’re amazing. The bonus is you will feel good knowing you won’t consume fattening beef and can walk away from the dinner table still feeling light. So get out your toppings and try a taco a night with a twist – make it a meatless one!

Serves 4

Ingredients:

• 1 pound ground meatless crumbles
• 2 teaspoons chili powder
• 2 teaspoons cumin
• 1 teaspoon garlic salt
• 1 teaspoon black pepper
• 1 teaspoon paprika
• 1 teaspoon Worcestershire sauce (there are Vegan brands such as Annie's)
• ½ teaspoon Tabasco sauce
• ½ teaspoon Dijon mustard
• ¼ teaspoon red pepper flakes
• 4 whole wheat crunchy taco shells or tortillas

Taco Topping Options:

• Salsa Verde
• Guacamole
• ¼ heart of romaine lettuce, shredded
• 1 cup vegan sour cream or Greek Yogurt
• 1 cup vegan shredded “cheese”
• Chopped tomato

1. Spray a nonstick skillet with cooking spray and put over medium heat. Place meatless crumbles in pan. Add all the other ingredients, sauté to warm and combine flavors. Stirring and breaking up the meat with a wooden spoon or spatula, until the meat is browned. Set aside.
2. Meanwhile, bake the tortilla shells according to the instructions on the package (generally about 15 minutes)
3. To serve, put the meat, tortillas and toppings on the table and pass the plates. Everyone can enjoy assembling his or her own taco.

Adapted from www.bethenny.com

Vegetarian Chili

 

This chili is packed with nutrients and protein while maintaining its flavor. Since I don’t eat red meat, the mushrooms do a great job with providing the “meaty” texture we all love in our chili. Next time, I will probably add double the mushrooms  - yum! I’ve always read that spices help boost your metabolism to burn fat and this recipe definitely does the job. Between the cumin, red pepper, and chopped chipotle, your mouth will be poppin with flavor. Don’t be afraid to add more – I would start out with the amount of spices the recipe recommends and work your way up.  I added scallions and Greek yogurt, tomorrow I think I will try avocado which will be a great way to add good fats.

Super foods: black beans, kidney beans, chickpeas, carrots, peppers, onion, Greek yogurt

 

Ingredients:

Makes 7 cups

• 1/2 tbsp olive oil
• 1 1/4 cups diced red onion
• 3/4 cup diced carrots
• 1 red pepper diced
• 1 cup diced mushrooms
• 1 1/2 tbsp cumin
• 1/4 tsp crushed pepper flakes
• 1 tbsp chili powder
• 2 tbsp chopped garlic
• 1 tbsp chopped jalapeno (optional)
• 2 (14.5oz) cans diced, fire roasted tomatoes
• 1 (15oz) can chickpeas
• 1 (15oz can red kidney beans
• 1 (15oz) can black beans
• 1 tbsp dried oregano
• 1 tbsp chopped chipolte in adobe sauce
• 1 1/2 tbsp tomato paste
• 1/2 tsp ground cinnamon
• 1 (10oz) bag frozen corn

Optional Toppings: diced avocado, sour cream or yogurt, cilantro, scallions

 

Directions:

In a large heavy-bottom pot, warm the oil and sautee the onions, carrots, peppers and mushrooms stirring occasionally until the vegetables start to soften, about 10 minutes. Stir in the cumin, crushed red pepper flakes and chili powder as well as the garlic and jalapeno and cook a few more minutes until fragrant. Add the tomatoes, all beans and chick peas, oregano, adobe in chipolte, tomato paste and cinnamon. At this point, you can add a little vegetable broth or water if you like your chili a bit thinner. Cover and simmer for 15 minutes, stir in the corn; cook 5 more minutes - until corn is heated through.

 

Choose which toppings to add on top!



Inspired from the Dr. Oz. website

Breakfast Smoothie

I love a good smoothie, but buying them usually means extra sugars, mysterious ingredients and a thinner wallet. I recently found this recipe and it’s everything I could want in a smoothie. It’s thick because of the Greek yogurt which leaves you full and satisfied, the apple sweetens perfectly with only natural sugars and the almonds leave a great nutty taste. Try this out - it's a great way to start out your day on a healthy note!

Super foods: apple, greek yogurt, banana, almonds

Ingredients:(1-16oz. serving)

• 5 raw almonds
• 1 red appple
• 1 banana
• 3/4 cup nonfat Greek yogurt
• 1/2 cup nonfat milk
• 1/4 tsp cinnamon

Place all ingredients in blender. It may help to chop ingredients first, including almonds. Blend on medium-high until desired consistency.

Adapted from Yahoo! Shine