Food & Drink

Tuna with Mango Salsa

The days are getting longer giving us more of that lovely evening sunshine that we all love so much. Allowing us more play time in the evenings after a full day at work. Meals in minutes are ideal in order to fit in the things you love. For me that means S&D Jerky, running, yoga, blogging, reading and catching up with friendships.

As you all know I love meals that are quick, healthy and delicious. This meal took about 20 minutes to put together, was very satisfying and left us with a full evening ahead. A win win! Pair this one with a cold crisp Pinot Grigio and you have a delightful summer dish.

Tuna with Mango Salsa (yields two servings)

  • 2 tuna steaks (or your choice of fish, this is really interchangeable)
  • 1 diced mago
  • 1/2 cup diced heirloom tomatoes
  • 2 tbsp diced red onion
  • 2 tbsp chopped basil
  • fresh lime juice from half of lime
  • salt and pepper
  • 2 tbsp crumbled goat cheese
  • olive oil
  • 6 cups of spinachTuna & Mango Salsa
  1. Preheat oven to 325 degrees
  2. Combine mango, tomatoes, red onion, basil and lime juice to make salsa
  3. Season tuna steaks with salt, pepper, and olive oil
  4. Bake tuna in oven for 5 minutes on each side or until tuna flakes
  5. While tuna is baking, wilt spinach in frying pan. I like to add a touch of hot chili oil here
  6. Plate spinach, tuna, topped with mango salsa and goat cheese

Tuna Steak with Mango Salsa

Eat Fresh. xx

Herb Crusted Salmon

This recipe is a new household favourite and if looking to entertain, this one will be sure to impress your guests. I’m still impressed each time I whip it together, it is just so good! I have decided it will be my new go to dish for when friendships join for dinner- who’s coming over!? 🙂 It is simple in its preparation and  explodes with flavour, the perfect dish to kick off the spring season.

salmon ingredientsI have only tried it with salmon, but this herb crust would be absolutely amazing on just about anything. I stumbled across this tasty dish on one of my favourite food blogs, Freshness GF, followed it to point (per filet) and it was perfect.

Now for the accompanying salad. This may look a bit familiar (see here) however I adapted it for a more spring-like pop of flavour. Omitting the salty variable and adding cucumber and pomegranates to freshen it up! Again this colourful, flavourful mix is a great addition to just about any protein and leftovers make a great salad topper.

salad ingredientsHerb Crusted Salmon (yields 3 servings)

  • 3 salmon filet
  • salt and pepper
  • 3 tsp mustard
  • 3 tsp honey
  • 6 Tbsp fresh herbs (cilantro or parsley or both) – I use both!
  • 3 Tbsp gluten free bread crumbs
  • 3 clove garlic
  • 3 tsp olive oil
  • 3 Tbsp walnuts
  1. Preheat oven to 400 degrees.  Lay salmon in baking dish.  Season with salt and pepper.  Mix honey and mustard together, spoon over salmon, coating it evenly. Think of it as the glue.
  2. In a food processor, combine herbs, bread crumbs, garlic, oil and walnuts.  Chop until finely blended.  Spoon over salmon evenly including the sides.
  3. Bake for 12-15 minutes. When you start to see white oozy parts, it’s done.

Pomegranate, Corn, Pepper Salad

  • 2 cups corn
  • seeds from 1 pomegranate
  • 1/2 a cucumber, diced
  • 1/2 a red pepper, diced
  • 1/2 an orange pepper, diced
  • 1/2 a red onion, diced
  • 1/2 cup of heirloom tomatoes, diced
  • 2 cups arugula

This recipe is a quick one to whip together, and you really can add as much or as little as you like of each ingredient. The flavours will still pop.

  1. Soften onion and peppers in a frying pan for about 8-12 minutes.
  2. Remove from skillet and cool.
  3. Stir in tomatoes, cucumber, and pomegranate.
  4. Serve on a bed of arugula with herb crusted salmon, and a squeeze of lime.

herb crusted salmonEnjoy! xx

 

Green Citrus Juice

Just looking at this juice makes me feel healthier. This fresh zingy juice is bursting with vitamins and minerals and will certainly awaken your taste buds.

green juiceI’ll break it down for you on why kale, pear, cucumber, lemon and basil make such a killer combo.

ingredients1 bunch of kale, 2 cucumbers, 2 pears, 2 lemons, 1 bunch of basil

Adding kale to anything instantly affirms high nutritional value. It is one of the most nutritious greens filled with vitamins A, B6, K, calcium, magnesium, iron, and zinc. It is a must add in the majority of my green concoctions.

Pears are rich in natural fruit sugars and offer enough sweetness without being overpowering, while also acting as natural diuretic. They are a great alternative to apples and a great source of fiber, vitamin B2, C, E, copper, and potassium.

Cucumbers add a refreshing element to any juice along with the benefits of conventional antioxidants, electrolytes, vitamin B, C, K, maganese, and flavonoids. I like to add them to my smoothies too, to up the water content.

Lemons add a sharp boost, loads of vitamin C, calcium, potassium, and pectin fiber. All of which help with stimulating the digestive system and flushing out toxins.

Basil is one of my favourite inflammation reducing herbs. It protects the brain, liver, and heart from free radical damage and also keeps things interesting flavour wise. Don’t be shy and experiment with other herbs as well, my go to’s are basil, parsley, mint and cilantro. You will be surprised how delicious adding herbs can be.

There you have it; one delicious juice, five simple ingredients, and multiple benefits. What are you waiting for, get juicing! 🙂

citrus green

Happy Green. xx

Lentil Nanaimo Bars

It took me a long time to master the word Nanaimo. It was always Nanaimano up until my first visit to Nanaimo, BC in 1995. It is still a running joke in the family. I grew up loving the sweet, creamy dessert of Nanaimo Bars, whether it was the original, mint, or peanut butter variation, I loved them all.

In time, I grew out of this favoritism and started to try out more interesting desserts. However, when I came across this recipe the nostalgic craving set in.

I would like you all to please note, this recipe is not necessarily going to replace the original ultra sugary, buttery classic Nanaimo bar, but the variation in taste + added nutritional value will make this switch much more favourable.

I was pleasantly surprised with this alternative. I dig that this recipe is not as sweet as the original Nanaimo bar, yet it fills all my top requirements in a dessert. Coconut, Nuts, Chocolate. The addition of lentils packs this dessert with protein, iron, zinc and copper. I am telling you it is well worth the try!

The original recipe is found here (this site has some great recipes). I did make a few slight variations which are added in below.

Lentil Nanaimo Bars

For the base:

  • 8 pitted Medjool dates
  • ¾ cups walnut pieces
  • ½ cup unsweetened shredded coconut
  • ¼ cup raw cacao powder or carob powder
  • 2 tbsp melted coconut oil

For the filling:

  • 1 cup unsweetened shredded coconut
  • ½ cup dry red lentils
  • ⅓ cup maple syrup
  • 2 heaping tbsp to ¼ cup melted coconut oil
  • 1 tbsp pure vanilla extract

For the topping:

  • 1 cup of dark chocolate

Instructions

  1. Place your lentils and one cup of water into a small pot. Bring to a boil, then simmer. Stir occasionally for about 12 minutes, until the lentils have broken down and the water is almost completely absorbed.
  2. While the lentils are cooking, prepare your base. Add the walnut pieces to a food processor and pulse 6-7 times until they are broken down to a rough meal. Add the dates, coconut, raw cacao/carob and coconut oil. Process until the mixture comes together, about one minute. You’ll be able to pinch the dough with your fingers and have it stay together.
  3. Line a 6 x 6-inch square pan with parchment paper (I used a 9×9 which worked just as well). Dump the base into the pan and press it down as evenly as you can.base
  4. Wipe out the bowl of your food processor with a kitchen towel or paper towel (it shouldn’t be too dirty). Add your one cup of shredded coconut to the bowl and blend for a minute or two, until it breaks down even more finely. Pour your cooked lentils, maple syrup, vanilla, and coconut oil into the processor and blend for 2-3 minutes, until the filling is smooth and creamy. Taste and adjust for sweetness if necessary.
  5. Pour the filling over the base and spread evenly. Pop the pan into the fridge to harden.filling
  6. Gently melt the dark chocolate bar and pour over the base. Chill in the fridge until set.topping

Keep an open mind with these, if it’s been years since you have had the original Nanaimo, it’ll be hard for you to taste the difference. Hope you enjoy!

Lentil Nanaimo BarTreat Yourself. xx

 

Coconut Hummus

Two obsessions combined to make a new favourite, how did I not see this coming.

I could eat hummus all day everyday, literally. Dipped with veggies, crackers or used as a spread, I always have a tub in the fridge best used for a quick snack or lunch. Roasted garlic, basil, spicy, avocado, beet, olive, lemon dill, caramelized onion, roasted red pepper, the varieties goes on and on. It’s so tempting to pick up the newest tub at the local grocer but trust me when I say that you can easily whip up a batch that’s healthier for you and in my opinion, more delicious.

Take these staple ingredients to make a regular hummus and then add in something above and beyond to jazz it up. Have fun with it, you really can’t go wrong!

The staples:

  • 1 can of rinsed chickpeas
  • juice of a half-full lemon
  • 1-3 garlic cloves
  • 1/3 cup tahini
  • 1/3 cup olive oil
  • 1 tsp cumin
  • water for consistency
  • salt and pepper to taste

With this recipe, I decided to try and mimic My Little Chickpea Thai Coconut Hummus (yes I sometimes buy hummus out of sheer laziness or to be inspired). And I did better than! 🙂

Coconut Hummus Ingredients

Coconut Hummus is quite similar to my regular hummus, except I reduced the olive oil to 2 tbsp and added 3 tbsp of coconut oil + 1/2 cup of unsweetened coconut flakes + 1 tsp of cayenne for some heat. Throw everything into a blender or food processor and you’re done. Finish it off with some chopped jalepeno and coconut. Yum!

Coconut Hummus

Nutrient Fact: Adding hummus to your diet can help regulate your digestive system, reduce risk of heart disease and cancer, and help with weight management.

xx!