Category Archives: Recipes

Salmon kale nori rolls

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I like sandwiches. Particularly tuna sandwiches. I end up eating a lot of tuna salads instead so I can avoid the carbs and gluten in bread. I’ve read about various alternative wraps that have appeared in the US market, items that aren’t available here. I also love spring rolls and sushi, but the sweetened rice in them does not love me.

i came up with a tasty alternative today. I married two favorites and thoroughly enjoyed a salmon nori roll made with kale and a leftover sweet potato.

1 can 300 g wild red salmon
1 medium sized baked sweet potato
1 tsp coconut oil
Big handful chopped fresh kale
Squeeze of lemon juice
Pinch of peri peri spice mix or something else you like with salmon
1 tsp Sesame seeds
Salt and pepper.
3 18×20 nori sheets

Melt the coconut oil in a heavy fry pan on medium high heat. I love my cast iron! Sauté the kale until it starts to wilt. Add the cooked sweet potato to the pan and stir. Reduce the heat. The potato should already have the consistency of soft paste. You can include the skin if you want, but I removed it from mine.

Drain any liquid from the salmon. I also remove any bones and skin. Flake the fish into the pan. Add the lemon juice and spices.

Stir the mixture. Reduce the heat further. At this point, everything is cooked and we are just warming up the potato.

Turn off the heat. Sprinkle the sesame seeds over the mixture.

Place a nori sheet on a flat surface. Add a couple tablespoons of the salmon mix and roll it up. I found this mixture filled three sheets. Enjoy!

I suppose you could make it more interesting with some ginger, wasabi and coconut aminos. I will try that next time. Today I was focused on enjoying the kale and the salmon.

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Super Easy Strawberry Almond Milk Chia Smoothie

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I soaked some almonds last night to make almond milk this morning. However, I needed to take my son to his archery lesson this morning and didn’t get up early enough (story of my life). I decided to use some of the almonds in a smoothie. Smoothies are my favorite quick breakfast. The chia seeds provide fiber, which makes the smoothie filling. I use whole strawberries without removing the tops. In place of strawberries, substitute any ripe fruit. Raspberries have even more fiber.

Almonds blend more easily if they are soaked in water overnight. An alternative to soaking is to blanch the almonds in a pan containing a 1/2 inch of boiling water for 30 seconds, then drain. (You can pop off the skins for a smoother texture but less fibre). If you have easy access to unsweetened almond milk, you can substitute it for the water and almonds. I have not been able to find unsweetened almond milk in stores here (Holland). So I make my own sometimes. When I get up early enough.

Be sure to check the carb content of your protein powder. Most of them are packed with sugar to make them palatable. But many low-carb powders have artificial sweeteners – not a great alternative. If you are being “pure,” substitute 1/4 cup egg whites for the protein powder. (The problem with egg whites is that too much will make the smoothie bitter).

This recipe makes a great grab-n-go meal that provides fiber, protein, healthy fats, and fresh fruit for long-lasting satisfaction.

Ingredients

1 tablespoon chia seed
1 serving [unsweetened] vanilla whey protein powder (I like Jay Robb brand)
1 cup whole strawberries
10 almonds
1 cup cold water

Directions

In a blender, blend the almonds and water 2-3 minutes on high speed, until smooth. Then add the strawberries and blend again. Add the protein powder last and blend briefly. Protein powder tends to make smoothies very foamy, which I don’t like that much. But I think it’s better to have protein with the carbs.

For a thicker smoothie, use less water or double the almonds (1/4 c).

Nutrition Facts
Serving Size 1 serving

Calories 285

Total Fat 11.01g
Saturated Fat 0.988g
Polyunsaturated Fat 1.689g
Monounsaturated Fat 3.921g
Cholesterol 0mg
Sodium 156mg
Potassium 697mg
Total Carbohydrate 19.43g
Dietary Fiber 9.3g
Sugars 7.29g
Protein 31.51g

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velvet chili

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I made this chili for the second time tonight. The first time, I thoughtlessly naively used smoked chipotle chili powder instead of milder, Ancho chili powder. And almost killed my family on Christmas Eve. WIth their permission, I tried again. Without any chipotles. They declared this chili “best ever.” (edited to explain the reference to velvet. That’s the texture of this chili – absolutely velvety. I’ve never had chili so soft and delicious). If you want more heat, add more green chili or try some smoked chipotle chili powder, just not a 1/4 cup.

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I’ve written this for my cast iron Dutch oven by Lodge. You could use a slow-cooker too.

Ingredients:
Use beef that is no leaner than 85 percent. Otherwise, the texture will become dry.
2 tablespoons coconut or olive oil
3 medium onions, minced
6 medium garlic cloves, pressed or minced(about 2 tablespoons)
1/4 cup Ancho chili powder
a big pinch of green chili powder
1/4 cup tomato paste (2 small cans)
1 tablespoon ground cumin
1/2 teaspoon red pepper flakes
Salt
2 200 gram cans diced tomatoes
2 200 gram cans tomato puree
3 tablespoons coconut aminos
1 tablespoon minced fresh oregano leaves, or 1 teaspoon dried
1 kilogram 85 percent lean ground grass-fed beef

Ground black pepper
2 limes, cut into wedges

Preparation
1. Heat the oil in a fry-pan or a Dutch oven. Add onions, garlic, chili powder, tomato paste, cumin, pepper flakes, and 1/4 teaspoon salt and cook about 10 minutes, stirring often. Stir in the diced tomatoes with their juice, scraping up any browned pieces.

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2. (If you are using a slow-cooker, Transfer the mixture into the slow cooker.) Add tomato puree, coconut aminos, oregano and pepper. Stir really well. This is your last chance! Add the raw ground beef to the pot and stir it gently. Cover and cook. Regular oven: 125 C for 5 to 6 hours. Slow cooker, either on low or high, 8 to 9 hours on low or 5 to 6 hours on high.

3. Let the chili settle for 5 minutes, then gently tilt the Dutch Oven or slow cooker. Skim off the fat with a large spoon. Season with salt and pepper to taste and serve with the lime wedges.

We also enjoyed avocado, lettuce, and tomatoes with this.

Mushroom Leek Soup

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I have a homely one-quart slow cooker. No frills, just a plug. I bought it two jobs ago in the hopes of making lunch at work. My colleagues did not think this was a good idea. It sat in the basement for the last five six years because it runs on US current. I have a fancy one too. It has a chip-based timer and multiple heat settings. I can never use that one here in Europe because even a power converter won’t fix the frequency. So that one is still in the basement. But I digress. As I mentioned before I am trying to eat breakfast more regularly, and without eggs on my menu (at the moment anyway), I have been stumped for ideas. I like soup, so that’s what I have been making.

It was delightful on New Year’s Day to wake to the fragrance of fresh mushroom soup. This recipe fills my little slow cooker. You can also use a pressure cooker (less than 10 minutes high pressure, quick release).

ingredients
2 leeks, sliced thin (use only the white bases)
2 – 3 cloves garlic, pressed
2 cups fresh mushrooms, chopped
1 T coconut aminos
one piece beef bone marrow (I have a package of bones in the freezer)
beef bouillon or bone broth (less that 1 quart/1 litre)

one sheet gelatin

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instructions
Put everything except the gelatin in the slow cooker. I put the bone marrow on the bottom of the pot first. Add enough bouillon/broth to cover the vegetables. Plug in. Cook overnight. Come back in the morning. Remove the bone. Stir in the gelatin sheet. Use a hand-held wand blender to blend everything into a smooth soup. Or you can use a food processor or blender, in batches.

I enjoyed this with some sliced ham and spinach (briefly cooked in some water until wilted).

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I thought I’d have enough for leftovers, but my husband finished the rest.

Salmon salad

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Ingredients
pink salmon, 2 cans (200g each), drained
caper, 1 tablespoon
cayenne pepper pinch
Dijon mustard, 1 teaspoon
mayonnaise, 2 tablespoons
pepper, 1/4 teaspoon
salt, 1/2 teaspoon
fresh dill, 1 tablespoon (or 1 teaspoon dried)
lemon juice, 1 tablespoon
scallion, 1, sliced thin
small shallot, 1, sliced thin
parsley, 1 tablespoon

instructions
mix it up! Serve on a bed of lettuce with other raw vegetables.

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really easy, really delicious roasted Brussels Sprouts*

*even my husband likes these.

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these tasty little bites can be made while you are roasting something else. they take less than 20 minutes to roast, so you can time them to be done with the rest of the meal.

ingredients
a bag of Brussels sprouts (~500g) – the little fresh ones are sweetest
1 T olive oil
1 t iodized sea salt
(pepper)
(squeeze of lemon)

instructions
preheat oven to hot (225c or 450f) and move one of the racks to the bottom.
slice sprouts in half (north to south), removing any yucky outside leaves. slice off the base if it’s hard and discolored.
in a bowl, mix oil and salt
add the sprouts and stir, covering them with the oil
place the sprouts flat side down in a single layer on a tray or jelly roll pan
cover the pan with a sheet of tin foil
put the pan on the bottom rack
roast for about 8 minutes, 10 if the sprouts are larger
remove the tin foil and continue roasting for another 8 or 10 minutes
look to see if they are done. that means, a little brown, not burnt.

Before or after roasting, you can grind some fresh pepper on the sprouts. you can also brighten the flavor with a squeeze of lemon juice (that’s about 1 tsp).

I like these hot or cold. Enjoy!

super power diet

I want to recommend this video by Dr Wahls, who talks about the building blocks of living chemistry. Power Foods

To support energy production at the cellular level, Dr Wahls recommends eating nine cups of vegetables and fruits every day: Three cups of leafy greens, three cups of vegetables from the sulfur family (cabbage, broccoli, onions, asparagus, cauliflower), and three cups of “colours” (blue/black; yellow/orange; red).

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I will build my meals around these recommendations. In the past, I have focused more on macronutrients, rather than looking at the micronutrient content. It’s easy to overlook greens when you’re counting grams of carbs, fat and protein.

Dr Wahls also recommends increasing the amount of omega-3 fatty acids in our diets b eating wild fish, meat from grass-fed animals, and flax and fish oils; and shoring up our B vitamins by eating organ meats at least once a week.

I will be making more bone broth this week. I bought some pheasant carcasses. The turkey stock I made last week has been a delicious addition to my soups.

Here’s to a healthy New Year!