Healthy Baked Salmon Recipe

  • 8 ounce Salmon Fillet
  • Cayenne Pepper
  • Ground Black Pepper
  • pinch of garlic powder
  • 2 Tablespoons Olive Oil, divided 
  • 1 lemon
  • 2 cloves minced garlic
  • 1 bag baby spinach
  • Fresh basil

Preheat oven to 375

Place fillet(s) on a cookie sheet sprayed with cooking spray (or on non-stick foil) poke tiny holes in the salmon with a fork just in center and on ends sprinkle pepper, garlic powder and cayenne pepper on fillet brush 1 Tablespoon of olive oil on fillet.

Juice 1/2 a lemon and pour over salmon

Slice a few lemon slices and place on top

Bake 12-15 minutes, until salmon flakes easily...varies based on ovens and portion of fish.

While Salmon is baking (start about 7 minutes before it is finished)

Place 1 TBSP olive oil & garlic in a large saute pan

Add spinach and saute for about 2 minutes

Add juice from 1/2 a lemon and saute until spinach is slightly welted

When Salmon is finished baking use a spatula to separate the skin from the bottom of the fish and place on top of the spinach on a platter

Garnish with fresh basil

cook on MED heat for about 30 seconds

add spinach


Fantastic five-spice & shrimp pasta

  • 1/2 450-g pkg whole wheat linguine
  • 350-g bag frozen uncooked peeled shrimp
  • 2 lemons
  • 1/4 cup (50 ml) oyster sauce
  • 1/4 cup (50 mL) soy sauce
  • 2 tbsp (30 ml)  sesame oil
  • 1 tsp (5 mL) 5-spice powder or ground cumin
  • 1 red and orange pepper
  • 1/2 cup (125 ml) chopped cilantro
  1. Bring a large saucepan of water to a boil. Add pasta and cook following package directions until al dente, from 8 to 10 min. Meanwhile, place frozen shrimp in a sieve and rinse under cold running water until ice crystals melt. Drain well and pat dry. Then squeeze about 3 tbsp (45 ml) lemon juice into a small bowl. Stir in oyster and soy sauces, sesame oil and 5-spice powder. Slice peppers into thick strips.
  2. Lightly oil a large frying pan and set over high heat. When hot, add shrimp and peppers. Stir-fry just until shrimp begin to turn pink, 3 to 4 min. Add lime-juice mixture. Continue to stir-fry until shrimp are pink and peppers begin to soften, from 2 to 3 more min. When pasta is cooked, drain well. Add pasta to shrimp mixture and toss to mix. Taste and add sea salt if needed. Sprinkle with cilantro. Serve in pasta bowls. 

 

 

Baked Kale Chips

A delicious and nutritious snack

  • 1 bunch Kale
  • Sea Salt 
  • Olive Oil spray

 

Preheat an oven to 350 degrees F. Line a non insulated cookie sheet with parchment paper or aluminum foil.

With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale. Spray kale with olive oil and sprinkle with seasoning salt.

Bake until the edges brown but are not burnt, 10 to 15 minutes.

Organic Vegan Brownies

  • 1 cup whole wheat pastry flour
  • 1 teaspoon baking powder
  • ½ cup carob powder
  • ½ cup soy milk
  • ½ cup maple syrup
  • ½ cup safflower oil
  • 1 teaspoon vanilla
  • 1 pinch sea salt

 

Preheat oven to 350 degrees. Combine carob powder, syrup, oil, soy milk, and vanilla in medium size bowl mix well with a whisk or large spoon.

Mix pastry flour, baking powder and sea salt together in a bowl. Pour carob mixture into flour and mix well.

Lightly oil baking pan or glass baking dish and powder lightly with flour. Pour brownie mixture into baking dish, smooth top, place in oven and bake for 30 minutes.

Organic Chicken Soup

  • 3 organic chicken legs or the bones of one chicken with meat still remaining
  • 1/2 chopped organic onion
  • 1 organic chicken bouillon cube
  • cooked soup noodles (alternatively you can use broken-up spaghetti noodles)
  • 5 cups water
  • 1 chopped carrot
  • 1 chopped celery stalk
  • 1 teaspoon Parsley
  • Herbamare
  • Pepper


Cook and rinse soup noodles if not already done.
Place the chicken legs or carcass in a large pot with water, onions and bouillon cube.

Bring to a boil and simmer for 20 minutes if using cooked bones. Thirty minutes if using raw chicken legs.

Remove the chicken. Skim off any excess fat off the surface of the broth. Add the vegetables, herbs and seasoning to your taste. Simmer 5 minutes.

Remove chicken from the bones, and cut into bite size pieces.

Add chicken and noodles to broth. Allow to heat through out before serving.

Serves 4 to 6.

   

Artichoke (Sunchoke) Soup

A Jerusalem artichoke aka a sunchoke is a white-fleshed root ( family to the sunflower). 

  • 1/4 cup butter
  • 2 onions, minced
  • 3 small Jerusalem artichokes, roughly chopped
  • 2 potatoes, peeled and cubed
  • 1 tablespoon brandy
  • 1 tablespoon all-purpose flour
  • 3 cups chicken broth
  • 3/4 cup Organic whipped cream
  • 1/4 cup chopped fresh parsley, for garnish

Melt the butter in a large pan over medium heat then add the onions, artichokes and potatoes and cook, covered, over low heat for 10 minutes. Uncover and cook for an additional 8 minutes.

Stir in the brandy, and flour, and cook for 1 minute. Gradually stir in about 2 cups of the stock, stirring continuously, until the soup boils and thickens. Simmer for a further 5 minutes. Transfer to a food processor and puree until smooth, adding more stock if needed.

Return to the pan, add the cream and season well with salt and freshly ground black pepper, then reheat. Sprinkle with the chopped parsley, to serve.


Sweet Potato Fries

  • 1 pound organic sweet potato, each cut into 6 wedges
  • 2 teaspoons organic extra-virgin olive oil
  • ¼ teaspoon organic paprika
  • 1/8 teaspoon organic garlic powder
  • Organic pepper to taste

Place potatoes in a bowl. Add oil, paprika and garlic powder. Season to taste with the pepper. Toss to coat. Transfer to a baking sheet. Bake for 25 minutes or until tender and golden, turning once.


Brown Rice Salad

  • 8 ozs (200 grams) cooked brown rice
  • 2 small sweet peppers, seeded and chopped reasonably fine
  • 6 or 7 spring onions, sliced
  • 3 sticks of celery chopped finely
  • 3 ozs (about 100 grams or less) of small fresh mushrooms (raw) sliced
  • 3 ozs of roasted hazelnuts, pecans or any other nuts -(I love sesame seeds)
  • 3 or 4 tablespoons of French dressing
  • 2-3 tablespoons of fresh herbs, well chopped

Measure one cup of brown rice into a heavy bottomed pan. Add 2 and 1/2 cups of boiling water. Turn the heat on high and stir in the water thoroughly.Use a wooden spoon or a chopstick.When the rice starts to look separated and a little dry on top it should be ready or near ready. Try a little. It should taste cooked or nearly cooked after 30 minutes.
Roast the nuts lightly before chopping. Allow them to cool.
When the rice is cool add all the ingredients and toss them together well.
Add a light garnish of herbs to the final dish before serving.


Healthy Organic Carrot/Pineapple Cake

  • 1 (8 oz) can crushed pineapple with juice
  • 3 cups whole wheat organic flour
  • 2 3/4 cups cane sugar
  • 1 tablespoon organic baking soda
  • 2 1/2 teaspoons ground cinnamon
  • 1 teaspoon kosher salt
  • 1 1/2 cups vegetable oil
  • 4 eggs, beaten
  • 1 tablespoon vanilla extract
  • 1  cup shredded carrots
  • 1 1/4 cups flaked coconut
  • 1 cup chopped walnuts

Preheat oven to 350 degrees F (175 degrees C). Grease and flour a 10 inch Bundt pan. Drain pineapple and reserve the juice, set aside.

In a large bowl, mix flour, sugar, baking soda, cinnamon and salt. Make a well in the center of flour mixture and add oil, eggs and vanilla. Beat until combined. Fold in carrots, coconut, walnuts and pineapple.

Pour into a 10 inch Bundt pan. Bake at 350 degrees F (175 degrees C) for 40 to 50 minutes, or until cake pulls away from pan. Cool in pan 15 minutes, then turn out onto a wire rack and cool completely.

In a medium bowl, combine confectioners sugar and 2 tablespoons pineapple juice. Beat until smooth, then drizzle over cake.