Tag: salmon

  • 3 heart-healthy dishes

    3 heart-healthy dishes

    3 heart-healthy dishes

    Meals you’ll love for the month of love

    This assortment of healthy and beautiful dishes covers diverse dietary preferences so that no one is left out—a true display of love. The passion behind these recipes will surely leave you falling head over heels!

    Smoked Salmon Carpaccio

    This beautiful starter speaks to one’s heart. With a solid dose of salmon and a stunning array of little vegetables, it’s a delicious dish for Valentine’s Day.
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    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    Silky pea puree
    • 2 cups frozen peas thawed
    • ¼ cup low-sodium vegetable stock
    • 1 tablespoon lemon juice
    • ¼ cup chopped Italian parsley
    • 1 tablespoon chopped fresh chives
    • 1 tablespoon unsalted butter softened
    • ⅛ teaspoon salt
    • ⅛ teaspoon ground pepper
    Smoked salmon carpaccio
    • ¼ pound thick asparagus spears about 6
    • 2 small green zucchinis or cucumbers
    • 1 8 ounce package cold-smoked sliced salmon
    • ½ cup frozen peas thawed, for garnish
    • 1 tablespoon capers drained and rinsed, for garnish
    • Fresh dill, lemon zest, and pea tendrils for garnish

    Method
     

    1. In high-speed blender, add pea puree ingredients. Pulse mixture until blended, scraping down sides of blender with a spatula. Continue to blend until a smooth puree is formed. It needs to be thick enough to hold its shape when dolloped or smeared onto serving plates. To ensure silky-smooth finish, press pea puree through a sieve into a bowl. Add more seasonings, to taste, if you wish.
    2. Trim stems of asparagus spears. Using vegetable peeler, shave spears into long strips. Set aside. Shave unpeeled zucchini or cucumbers into long strips.
    3. Artfully arrange 2 or 3 pieces of smoked salmon shaped into rosettes onto each of 8 individual salad serving plates. Intersperse with shavings of asparagus and curls of zucchini or cucumber. Stud plates with a few peas and some capers. Dollop with pea puree and garnish with dill and pea tendrils.

    Notes

    Each serving contains: 98 calories; 9 g protein; 3 g fat (1 g sat. fat); 10 g total carbohydrates (4 g sugar, 4 g fiber); 658 mg sodium

    Middle Eastern Kebabs with Couscous and Roasted Red Pepper Sauce

    A bit of West meets East with buffalo and coconut flavors married with red peppers in this dish. Served over couscous, it’s a world of deliciousness in a single healthy dish.
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    Kebabs
    • ¼ cup coconut sauce, coconut aminos, or low-sodium tamari sauce
    • 3 tablespoons apple cider vinegar
    • 3 tablespoons olive oil
    • 1 garlic clove peeled, smashed, and minced
    • ¼ teaspoon salt
    • ⅛ teaspoon cayenne pepper
    • 1 pound sirloin tip water buffalo, bison, or beef cut into 1 inch cubes
    • 1 red onion cut into 1 inch cubes
    • 1 yellow bell pepper seeded and cut into 1 inch pieces
    Pearl couscous
    • 1 tablespoon olive oil
    • 1 cup Israeli (also known as pearl) couscous
    • 1 ½ cups low-sodium vegetable stock
    • ¼ cup chopped Italian parsley
    Roasted red pepper coconut cream sauce
    • 1 12 ounce jar roasted red bell peppers drained
    • ½ cup coconut cream
    • ¼ cup low-sodium vegetable stock
    • 2 tablespoons tomato paste
    • 1 teaspoon maple syrup
    • 1 garlic clove peeled, smashed, and minced
    • ½ teaspoon cinnamon
    • ⅛ teaspoon salt
    • Generous pinches of ground black pepper, allspice, and nutmeg
    • Toasted coconut flakes for garnish (optional)
    • Baby nasturtium for garnish (optional)

    Method
     

    1.  In bowl, combine coconut sauce, aminos, or tamari, with vinegar, olive oil, garlic, salt, and cayenne. Whisk together to blend. Add cubes of meat and stir in until evenly coated. Cover and refrigerate for 8 hours or overnight. Stir occasionally. The longer it marinates, the more tender the meat becomes.
    2. In medium saucepan, heat oil. Add couscous and stir with wooden spoon over medium heat until it becomes toasty and golden, about 2 minutes. Slowly add vegetable stock to prevent it from sputtering. Turn heat to low. Cover and cook for about 12 to 14 minutes or until couscous is tender and stock is absorbed. Remove from heat and stir in parsley.
    3. To blender, add roasted pepper, coconut cream, vegetable stock, tomato paste, maple syrup, garlic, and seasonings. Whirl until smooth. Transfer to small saucepan and cook over medium heat until bubbly, about 5 minutes. Cover, set aside, and keep warm.
    4. Drain marinade from meat and discard. Bring meat to room temperature before grilling, about 45 minutes. If using bamboo or wooden skewers, soak in water for at least 45 minutes before using. Grease barbecue grill and preheat to 400°F.
    5. Thread drained cubed meat, onion, and yellow pepper among 4 metal or soaked bamboo skewers. Place skewers on grill. Grill covered, for 5 to 7 minutes for medium rare, or 145°F when tested with a meat thermometer. Turn skewers once. Grill a minute or 2 longer for medium 160°F doneness. Remove and cover loosely with a tent of parchment for kebabs to rest for a few minutes.
    6. To serve, add couscous onto plate. Straddle kebabs overtop and spoon warm roasted red pepper sauce overtop. Garnish with toasted flaked coconut and baby nasturtiums, if you wish.

    Notes

    Each serving contains: 576 calories; 43 g protein; 23 g fat (10 g sat. fat); 51 g total carbohydrates (8 g sugar, 6 g fiber); 361 mg sodium

    Mousse au Chocolat

    Mousse—a perfect ending to a delicious meal, yet so much more. Our mousse can stand alone as a decadent treat served anytime of day. It’s made from the creamiest soy in combination with dark chocolate and espresso for an added kick.
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    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    • 1 10.5 oz package soft plain tofu brought to room temperature
    • 3 tablespoons maple syrup
    • 1 tablespoon chia seeds
    • 1 teaspoon espresso instant coffee powder
    • ½ teaspoon cinnamon
    • 1 5.5 oz dark chocolate bar, 70% cocoa
    • Flaked salt optional
    • Sweetened plain yogurt, shaved dark chocolate, raspberries for garnish (optional)

    Method
     

    1. Drain tofu and place in high-speed blender or food processor. Add maple syrup, chia seeds, coffee powder, and cinnamon. Blend until smooth. While mixture rests, melt chocolate in saucepan over medium-low heat or in microwave, stirring until smooth and fully melted. Cool slightly.
    2. In blender with creamy tofu, turn motor to low and gradually drizzle in melted chocolate until fully blended and creamy. Spoon or pipe into 6 – 4 oz ramekins. Top each with a pinch of flaked salt if you wish. Place ramekins on tray, cover securely, and slide into refrigerator to chill.
    3. When ready to serve, drop a dollop of sweetened plain yogurt on top with shavings of grated chocolate and a couple of raspberries for garnish, if you wish.

    Notes

    Each serving contains: 158 calories; 6 g protein; 8 g fat (4 g sat. fat); 18 g total carbohydrates (15 g sugar, 2 g fiber); 20 mg sodium

    By Irene McGuinness

    Article Courtesy of Alive Magazine

  • A winter solstice feast

    A winter solstice feast

    A winter solstice feast

    Boost your mood and celebrate nature’s wonder

    At the time of the year when we need it most, these recipes inspired by nature’s bounty are rich in mood-boosting nutrients, to help you celebrate the return of the sun.

    Spicy Poached Eggs with Spinach and Yogurt

    This homage to the sun plays out visually as well as nutritionally. To celebrate the return of the vitamin D-giving sun, this dish of eggs, spinach, and yogurt with a hint of spice is a party on a plate.
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 8 tablespoons Greek yogurt divided
    • 2 tablespoons + 2 teaspoons olive oil divided
    • ¼ cup pumpkin seeds
    • 1 teaspoon + ¼ teaspoon crushed red pepper flakes divided
    • 4 cups baby spinach
    • 1 teaspoon + ¼ teaspoon sweet smoked paprika divided
    • ¼ teaspoon salt plus extra pinch
    • ¼ cup white vinegar
    • 4 eggs

    Method
     

    1. Add 2 Tbsp yogurt to each of 4 serving plates and spread in a swirl on half the surface.
    2. To large skillet, add 1 Tbsp + 1 tsp olive oil, pumpkin seeds, and 1 tsp red pepper flakes. Heat on medium-low heat, stirring constantly. When pumpkin seeds start to pop, reduce to low heat. When pumpkin seeds are golden brown, add spinach, 1 tsp smoked paprika, and 1/4 tsp salt; stir for about 2 minutes, until spinach is wilted. Divide spinach among serving plates, arranging it opposite the yogurt.
    3. Set still-warm skillet aside, off the heat, and add remaining 1 Tbsp + 1 tsp olive oil, 1/4 tsp red pepper flakes, and 1/4 tsp smoked paprika. Continue to rest off the heat to allow flavors to infuse.
    4. To poach eggs, in large saucepan, bring water to a simmer over medium-high heat. Add vinegar and pinch of salt. Stir gently and add eggs, one by one, to water. Poach for 2 to 3 minutes, or until eggs float to surface. Using slotted spoon, gently remove eggs, pat dry with clean kitchen towel, and place on center of each plate. Drizzle 1 tsp red pepper flake-paprika oil over surface of yogurt on each plate and serve.

    Notes

    Each serving contains: 228 calories; 12 g protein; 19 g total fat (4 g sat. fat); 5 g total carbohydrates (2 g sugars, 1 g fiber); 468 mg sodium

    Sockeye Salmon Steamed in Parchment with Juniper, Orange, and Rosemary

    Up your omega-3 intake with these easy-to-make salmon parchment pockets. The sockeye fillets are first rubbed with a marinade of juniper berries, citrus zest, and garlic before being enclosed in parchment.
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 1 ½ teaspoon juniper berries
    • 2 teaspoons finely chopped fresh rosemary
    • 2 teaspoons lemon zest grated using microplane
    • 2 teaspoons lemon juice
    • 4 teaspoons orange zest strips made with citrus zester
    • 2 teaspoons orange juice
    • ½ teaspoon peeled and grated garlic
    • 4 teaspoons olive oil
    • 4 sockeye salmon fillets with skin, about 5 oz each
    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • Extra orange slices for garnish

    Method
     

    1. Preheat oven to 375°F. Cut 4 sheets of parchment paper, about 12 x 15 in. Set aside.
    2. Using mortar and pestle, crush juniper berries. In small bowl, combine juniper berries with rosemary, lemon zest, lemon juice, orange zest strips, orange juice, grated garlic, and olive oil.
    3. Lay 4 cut sheets of parchment out on flat, clean, dry surface and place a salmon fillet in center of each sheet, skin side down. Season each with salt and pepper. Divide juniper berry marinade among salmon pieces, drizzling it overtop each piece. Rub marinade in with your hands, lifting salmon and rubbing a bit onto skin side before replacing it on parchment, skin side down. Fold parchment over salmon, crimping edges to seal. Lay parchment parcels on baking sheet and cook in preheated oven for 20 minutes.
    4. To serve, you can bring the packets to the table and have those enjoying the meal open their own. Alternatively, serve with a slice or wedge of orange and plate it before bringing it to the table. Carefully open each pouch, allowing any steam to escape, and remove salmon, being sure to capture all the juices that arise during steaming.

    Notes

    Each serving contains: 235 calories; 28 g protein; 14 g total fat (2 g sat. fat); 2 g total carbohydrates (0 g sugars, 1 g fiber); 211 mg sodium

    Warming Winter Chocolate Bark

    A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavored with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favorite.
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    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    • 6 oz chocolate with 70% cacao solids
    • ½ teaspoon sweet smoked paprika
    • ½ teaspoon ground cinnamon
    • 2 tablespoons whole raw almonds
    • 1 tablespoon pumpkin seeds
    • 2 tablespoons dried goji berries
    • 1 tablespoon finely diced crystallized ginger
    • 2 tablespoons finely diced dried mango (about 2 pieces)
    • 1 teaspoon cacao nibs
    • ¼ teaspoon crushed red pepper flakes (optional)

    Method
     

    1. Break up chocolate into small pieces and place in top of double boiler on medium-low heat. When chocolate is melted about halfway, add paprika and cinnamon and stir through, just enough to combine. Be careful not to stir too vigorously, which can cause chocolate to split. Allow chocolate to continue melting, stirring to prevent burning.
    2. Lay a silicone sheet or parchment paper on baking sheet. Pour melted chocolate overtop and smooth out with palette knife, forming an irregular rectangle measuring approximately 8 x 11 in. Working with one ingredient at a time, immediately begin to sprinkle nuts, seeds, fruits, and other ingredients overtop chocolate, finishing by sprinkling red pepper flakes overtop, if using.
    3. Allow to set at room temperature over several hours, or in fridge if the room is warm, until chocolate is firm and breaks crisply. Break bark up in irregular pieces to serve.

    Notes

    Each serving contains: 115 calories; 2 g protein; 7 g total fat (4 g sat. fat); 14 g total carbohydrates (9 g sugars, 4 g fiber); 12 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Roasted Salmon and White Bean Salad

    Roasted Salmon and White Bean Salad

    Roasted Salmon and White Bean Salad

    If you’re looking for a healthy, gluten-free meal that’s easy to make and packed with flavor, this Roasted Salmon & White Bean Salad recipe is just what you need.

    Salmon is an excellent source of protein and omega-3 fatty acids, which are essential for maintaining good health. When paired with white beans, cherry tomatoes, and cucumber, this dish becomes a satisfying and nutritious meal that’s perfect for lunch or dinner.

    Not only is this Roasted Salmon & White Bean Salad recipe delicious, but it’s also a great option for anyone with celiac disease or gluten sensitivity. By using gluten-free ingredients and skipping the bread, this meal is completely gluten-free.

    So next time you’re looking for a healthy and satisfying gluten-free meal, give this Roasted Salmon & White Bean Salad recipe a try. It’s sure to become a favorite in your household!

    Roasted Salmon and White Bean Salad

    Looking for a delicious and healthy gluten-free meal? Try this Roasted Salmon & White Bean Salad recipe! Not only is it packed with protein and fiber, but it's also bursting with flavor. It's the perfect meal for lunch or dinner, and it's sure to leave you feeling satisfied and energized.
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    Total Time 30 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 pounds 2 pounds salmon fillet
    • 1/4 cup smoked paprika
    • 1 teaspoon sea salt
    • 1 teaspoon ground cumin
    • 1/4 cup olive oil
    • 2 cups pea shoots
    • 1 cup prepared tzatziki
    Salad:
    • 1/2 pint cherry tomatoes quartered
    • 2 Persian cucumbers diced
    • 1/2 cup crumbled feta
    • 1 15 ounce can cannellini beans drained and rinsed
    • 1/2 small red onion  julienned
    Dressing:
    • 1 tablespoon olive oil
    • 1 tablespoon tahini
    • 1 tablespoon lemon juice
    • 1 large garlic clove minced
    • 1/2 teaspoon dried oregano
    • 1/4 teaspoon sea salt

    Method
     

    1. Preheat oven to 350° F.
    2. Place salmon skin side down on a parchment-lined baking sheet.
    3. Combine paprika, salt, and cumin.
    4. Rub salmon with spice mix, drizzle on oil.
    5. Bake for 20 minutes or until the internal temperature reaches 145° F.
    6. Meanwhile, prepare the salad by tossing together tomatoes, cucumbers, feta, beans, and red onion in a serving bowl.
    7. Whisk together dressing ingredients until well blended then toss with salad.
    8. Adjust seasoning to taste.
    9. Place salmon on a platter and spoon dressed salad oversalmon.
    10. Garnish with pea shoots and serve with tzatziki sauce.

    Recipe Courtesy of INFRA

  • Cast-iron cooking

    Cast-iron cooking

    Cast-iron cooking

    Give it a try!

    Cast-iron pans are nonstick, easy to clean, and add healthy minerals to food. Here are a few delicious dishes to try.

    Coconut Curry Turmeric Trout

    This quick curry is great with a variety of proteins. Seasoning the fish as soon as you’ve cut the fillets ensures the salt permeates the flesh, making for a more delicious result.
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    Ingredients Method

    Ingredients
      

    • 2 fresh trout about 12 inches long, skinned, filleted, and cut into 1 inch pieces
    • Salt and pepper to taste
    • 1 teaspoon coconut oil
    • 1 carrot sliced
    • 1 medium onion sliced
    • 1 fennel bulb sliced, fronds reserved
    • ½ teaspoon onion powder
    • ½ teaspoon garlic powder
    • ½ teaspoon ground ginger
    • ⅛ – ¼ teaspoon crushed red pepper flakes
    • ⅛ teaspoon ground turmeric
    • 13 ½ ounces can coconut milk

    Method
     

    1. Sprinkle trout with salt and pepper.
    2. In 12 inch cast iron skillet, heat coconut oil and sauté sliced carrots, onion, and fennel, with salt and pepper to taste, for 5 minutes. Add onion powder, garlic powder, ground ginger, red pepper flakes, and turmeric. Once spices are fragrant, add coconut milk. Cook for 3 minutes, until sauce thickens, then add trout, gently cooking it through, about 2 minutes.
    3. Serve with rice and garnish with fennel fronds.
    4. Enjoy!

    Salmon, Polenta, and Charred Vine Tomatoes

    This twist on a classic gremolata uses fish-friendly dill and parsley and cuts through the creamy richness of the polenta.
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    Servings: 2
    Ingredients Method

    Ingredients
      

    Polenta
    • 4 cups water
    • 1 vegetable (or chicken) bouillon stock cube
    • 1 tablespoon butter
    • 1 cup cornmeal
    • ½ cup grated Parmesan
    • Salt and pepper
    Gremolata
    • 1 lemon zested and juiced
    • 1 garlic clove peeled and minced
    • ½ cup chopped fresh dill
    • ½ cup chopped fresh parsley
    • 10 on-the-vine cherry tomatoes
    • 1 tablespoon canola oil or other high-smoke oil
    • 4 4 ounce salmon fillets with skin
    • Pinch salt to garnish

    Method
     

    1. For polenta, in medium saucepan, bring water to a boil, then add stock cube and butter. Whisk in cornmeal and cook for 15 to 20 minutes, covered, stirring every few minutes, depending on how hot the fire is. If polenta starts to stick or burn, reduce heat or add water. Whisk in Parmesan. Season, to taste, and set aside pot.
    2. Meanwhile, for gremolata, in medium bowl, combine lemon juice and zest with garlic, chopped dill, parsley, and pinch of salt.
    3. Over medium-high, heat 12 inch cast iron skillet. Be patient; the pan is hot enough when you place a hand above it and feel a fair bit of heat, about 3 to 4 minutes. Add tomatoes, still on the vine, and cook until lightly charred but not bursting. Remove tomatoes from pan.
    4. For salmon, add oil to pan. When hot, add salmon, skin side down. Cook until the line of opacity reaches halfway up the side of salmon, about 2 minutes. Flip and cook for 30 seconds to 1 minute longer. If the two lines of opacity meet, the fish will be overcooked, so remove them sooner rather than later.
    5. To serve, plate polenta and fish and top with gremolata, and place tomatoes on the vine alongside. Sprinkle with salt.
    6. Enjoy!

    Prawn Pasta

    Simple and quick, this prawn pasta combines seafood with a touch of heat. If you can’t find a fresh Fresno chili pepper, use a red jalapeño or a tiny bit of fresh cayenne pepper instead.
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    Servings: 2
    Ingredients Method

    Ingredients
      

    • 7 ounces squid ink conchiglie (shell pasta)
    • Several garlic cloves peeled
    • 1 Fresno chili pepper
    • ½ cup fresh parsley
    • 2 tablespoons chili oil or regular high-heat oil
    • 1 pound sustainable shrimp in their shells, heads removed
    • Juice of ½ lemon
    • Salt to taste
    • Pepper

    Method
     

    1. In large pot, boil pasta until tender. Drain and set aside.
    2. Meanwhile, chop garlic, chili pepper, and parsley.
    3. In 12 inch cast iron skillet, heat chili oil. Add shrimp and fry for 1 minute on each side. Remove to cutting board.
    4. Add pasta to skillet (don’t wipe it out first) and add garlic and chopped chili. Cook for 30 seconds, then add pasta and toss to coat. Return shrimp to skillet, stir in parsley, and squeeze lemon juice overtop. Sprinkle with salt and pepper.
    5. Enjoy!

    Article Provided by Alive Magazine

  • 6 Easy Breakfast & Lunch Ideas thanks to Christine Waltermyer!

    6 Easy Breakfast & Lunch Ideas thanks to Christine Waltermyer!

    6 Easy Breakfast & Lunch Ideas

    thanks to Christine Waltermyer

    Christine Waltermyer is a local and renowned Wellness Chef, private chef to celebrities, published cookbook author and founder of the Natural Kitchen Cooking School, which offers an online Plant-Based Cooking Program. She also loves shopping at Basil Bandwagon! Visit naturalkitchenschool.com to subscribe to her email newsletter for new recipes, tips, and FREE access to the Power of Veggies mini-course!

    We’re more than halfway through the first half of this school year! 🤓 What better time to switch up your breakfast and lunch routines. Christine Waltermyer and the Natural Kitchen Cooking School have whipped up 6 easy recipes for us – 3 before-school breakfasts to keep them full until lunch 🧇 & 3 school lunch ideas that your kids will look forward to eating! 🥗

    Easy Before-School Breakfast Ideas

    Print Pin

    Carob Smoothie

    Course Breakfast
    Keyword breakfast, easy, smoothie
    Servings 1

    Ingredients

    • ¼ cup shredded coconut
    • 1 cup water
    • 1 ripe avocado pitted and peeled
    • ¼ cup cooked pumpkin puree
    • dash sea salt
    • 1 heaping tablespoon carob or cacao powder
    • ⅛ teaspoon vanilla powder
    • stevia or honey to taste

    Instructions

    • Place the shredded coconut and water into a blender. Blend on high for a few minutes, scraping down the sides as needed. Strain through a nut milk bag if desired.
    • In the blender, place the milk and all remaining ingredients. Puree until smooth.
    • Optional: Add a scoop of your favorite protein powder or some walnuts to add protein to this smoothie.
    • Enjoy!
    Print Pin

    Carrot Spice Waffles with Maple Almond Butter

    Course Breakfast
    Keyword breakfast, easy, waffles
    Servings 2

    Ingredients

    • ¾ cup almond flour
    • 2 tablespoons coconut flour
    • ½ teaspoon sea salt
    • 1 teaspoon baking powder
    • ½ teaspoon vanilla powder
    • ½ teaspoon pumpkin pie spice or ground cinnamon
    • 2 tablespoons Lakanto monk fruit sweetener with erythritol
    • ½ cup unsweetened almond milk
    • ¼ cup avocado oil or melted coconut oil optional
    • 2 eggs
    • ½ cup shredded carrot

    Maple Almond Butter Topping:

    • ¼ cup almond butter
    • ¼ cup maple syrup

    Instructions

    • In a large bowl, combine the almond flour, coconut flour, sea salt, baking powder, vanilla powder, pumpkin pie spice, and monk fruit sweetener. Whisk to blend together.
    • Add the almond milk and optional avocado oil if using. In a small bowl, beat the eggs, then add them to the almond flour mixture. Stir well. Add the shredded carrot and fold in gently.
    • Preheat the waffle iron. Just before adding the batter, lightly brush with a silicone brush or spray the waffle iron with a little avocado oil or coconut oil. Using a spoon or measuring cup, quickly add half of the batter (about 1 cup). Spread it evenly over the waffle iron, then close it.
    • If you have the kind of waffle iron you can flip, cook for about 2 to 3 minutes on one side, then flip it. Cook for an additional 2 ½ minutes on the other side. If you have a regular waffle iron that does not flip, just cook for 4 to 5 minutes.
    • Carefully open the waffle iron. Let the cooked waffle cool slightly before removing. Repeat with remaining batter.
    • To make the maple almond butter topping: In a small bowl, mix together the almond butter and maple syrup. Serve the waffles warm, spread with the maple almond butter.
    • Enjoy!
    Print Pin

    Egg Muffin Cups

    Course Breakfast
    Keyword breakfast, eggs, muffins
    Servings 12 cups

    Ingredients

    • ⅔ cup diced red onion
    • water or cooking oil of your choice
    • sea salt
    • ⅔ cup carrot finely diced
    • 10 large eggs
    • 1 teaspoon prepared dijon mustard
    • ½ teaspoon salt
    • a few pinches freshly ground black pepper
    • coconut oil or avocado oil for the muffin tin
    • 1 cup cooked broccoli florets

    Instructions

    • Heat a medium size cast iron skillet or other skillet of your choice over medium heat. Add the red onion, a small splash of water and a pinch of the sea salt. Cook for a few minutes, until they start to soften. Add the carrots, and another pinch of sea salt and splash of water. Cook for another few minutes, or until all vegetables are tender.
    • Crack all of the eggs into a large bowl. Beat the eggs. Add the Dijon mustard, sea salt and black pepper. Stir again.
    • Preheat the oven to 350 degrees F.
    • Prepare your muffin tin by generously greasing each muffin cup with some coconut oil or avocado oil. Add a spoonful of the cooked red onion-carrot mixture to each cup, evenly distributing the veggies among the 12 muffin cups.
    • Pour some of the egg mixture into each muffin cup, dividing equally. Bake for 25 minutes or until the tops are set and no longer wet. Cool for 15 minutes. Use a knife around the edges to release the egg muffin cups from the muffin tin.
    • Enjoy!

    Notes

    Store in the refrigerator for up to 5 days.

    School Lunch Ideas

    Print Pin

    Salmon Patties with Dill Sauce

    Course Lunch, Main Course
    Keyword Kids, lunch, patties, salmon

    Ingredients

    • 15 ounces canned wild-caught salmon (or cooked fresh salmon)
    • 2 eggs
    • ⅓ cup almond flour
    • 2 scallions thinly sliced
    • ¼ cup minced parsley
    • ½ teaspoon sea salt (+ more for sprinkling on the finished patties)
    • a few grinds of freshly cracked black pepper
    • 2 tablespoons avocado oil or coconut oil for frying

    For the Dill Sauce:

    • ½ cup avocado mayonnaise
    • 1 teaspoon dijon mustard
    • 1 tablespoon fresh dill finely chopped
    • 2 teaspoons lemon juice

    Instructions

    • Drain the canned salmon and place in a large bowl.
    • Add the eggs, almond flour, scallions, parsley, sea salt and pepper. Mix well, cover and refrigerate for 15 minutes.
    • Form the salmon mixture into 7 or so patties.
    • Heat a large skillet over medium heat. Add the avocado or coconut oil, and quickly add the salmon patties. Depending on the size of your skillet, you can add all of them or just 4 patties at a time.
    • Cook for about 4 or 5 minutes on one side. Using a spatula, carefully turn each patty. Fry for another few minutes on the other side.
    • To make the dill sauce: In a small bowl, combine all of the dill sauce ingredients. Stir well. Serve the salmon patties warm, drizzled with the dill sauce.
    • Enjoy!
    Print Pin

    Salmon Salad with Lettuce Cups

    Course Lunch, Main Course
    Keyword Kids, lunch, salad, salmon

    Ingredients

    • 8 ounces frozen wild salmon thawed
    • sea salt & pepper
    • 1 tablespoon avocado oil or coconut oil
    • 2 tablespoons celery minced
    • 1 tablespoon onion minced
    • 2 teaspoons lemon juice
    • 2 teaspoons fresh dill finely chopped
    • ⅓ cup avocado mayonnaise
    • To Serve: butter lettuce, radicchio

    Instructions

    • Pat the salmon dry using a paper towel. Sprinkle with sea salt and pepper.
    • Heat a skillet over medium heat. Add the avocado oil, then quickly add the salmon, flesh side-down. Cook uncovered for 4 to 5 minutes. Use a spatula to turn the salmon. Cook for three more minutes on the other side.
    • Once the salmon has cooled to the touch, remove any bones. You can also remove the skin and gray-colored fat if desired. Using a fork, flake the salmon apart. Place the prepared salmon in a large bowl.
    • Add the celery, onion, lemon juice, sea salt and pepper to taste, fresh dill and mayonnaise. Stir to combine and adjust seasoning to taste.
    • Fill radicchio or butter lettuce leaves with a generous spoonful of the salmon salad per leaf.
    • Enjoy!
    Print Pin

    Broccoli & Carrots with Homemade Guacamole

    Course Lunch, Snack
    Keyword guacamole, Kids, lunch, snack, vegetables
    Servings 2

    Ingredients

    • 1 cup carrot sticks or flat planks
    • 1 cup broccoli – a combination of broccoli florets & peeled stems sliced
    • sea salt
    • 1 avocado pitted
    • 2 teaspoons fresh cilantro chopped
    • ½ teaspoon sea salt or to taste
    • black pepper to taste
    • 1 tablespoon chopped onion
    • 1 teaspoon fresh lime juice or more to taste

    Instructions

    • In a medium saucepan, bring a few inches of lightly salted water to a boil over medium high heat. Keep a strainer or colander nearby, with a plate underneath. Drop the broccoli florets and peeled stems into the water. Cook for a few minutes.
    • Remove the broccoli with a slotted spoon. Place them in the strainer to cool.
    • Bring the water back to a boil, then drop in the carrot planks. Cook for a few minutes. Remove the carrot planks with a slotted spoon. Place them in the strainer to cool.
    • Make the guacamole: In a large bowl, mash the avocados. Add the sea salt and black pepper to taste. Add the lime juice, cilantro, chopped onion and lime juice. Stir well.
    • Serve the cooled vegetables and guacamole, or pack them into a portioned lunch container as a snack on the go.
    • Enjoy!

    Thank you to Christine Waltermyer and the Natural Kitchen Cooking School for working with us to help promote healthy, nutritious meals and products that are affordable, full of nutrients, and simple to make at home!

  • PRODUCE RECIPE OF THE WEEK: MANGO AVOCADO SALSA

    PRODUCE RECIPE OF THE WEEK: MANGO AVOCADO SALSA

    On sale this week (7/22-7/28): Organic Tommy Atkins Mangoes 5 for $5!

    Salsa is the perfect snack, side, topping, or even small meal that you can have all year round! The best part is that you can mix and match different fruits and veggies to make your salsa catered to your cravings. With the hot weather we’ve been having lately, we were craving something light and refreshing- so check out our recipe below for our mango avocado salsa!

    Pair with our fresh North Atlantic salmon (available Thursdays-Sundays)!

    Ingredients

    1 Avocado, halved, pitted, peeled, and diced

    1 Ripe Tommy Atkins Mango, peeled, pitted, and diced

    4 Scallions, chopped

    1/4 Cup Cilantro, finely chopped

    1 Jalapeño, seeded and minced

    2 Tablespoons Fresh Lime Juice

    1 Tablespoon Extra-Virgin Olive Oil

    1/2 Teaspoon Coarse Salt

    Method

    1. In a large bowl, combine all ingredients.

    2. Serve with chips or top on fish and enjoy!

    Before you enjoy your refreshing mango avocado salsa, make sure you take a picture of your masterpiece! Post it on social media and tag your favorite produce market, Basil Bandwagon Natural Market! #basilbandwagon #producerecipeoftheweek

  • Cinco De Mayo Salmon Tacos

    Cinco De Mayo Salmon Tacos

    Celebrate this weekend with Cinco De Mayo Salmon Tacos! Made with organic and local ingredients, your tacos will be the talk of the town.

    Ingredients

    2 Tablespoons Vegenaise

    1 Teaspoon Lime Juice

    2 Teaspoons Chipotle Chile Powder

    2 Teaspoons Orange Zest

    2 Teaspoons Sugar

    1 Pound Skinless Salmon Fillet, cut into 4 pieces

    1 Tablespoon Plus 1 Teaspoon Extra Virgin Olive Oil

    8 Corn Tortillas

    Salt

    1 Avocado, mashed

    Anita’s Mango Salsa

    1 Cup Finely Shredded Cabbage

    Method

    1. Preheat oven to 350 degrees F. In small bowl, whisk vegenaise with lime juice. In another small bowl, combine chipotle powder with orange zest and sugar.

    2. Rub each piece of salmon with 1 teaspoon of olive oil and then with the chipotle-orange zest mixture. Let stand for 5 minutes.

    3. Wrap tortillas in foil and bake for about 8 minutes, until they are softened and heated through.

    4. Meanwhile, heat a grill pan. Season salmon with salt and grill over high heat until nicely browned and just cooked through, about 3 minutes per side.

    5. Gently break each piece of salmon in half. Spread mashed avocado on warm tortillas and top with salmon, mango salsa, and cabbage.

    6. Drizzle each taco with lime vegenaise and serve immediately. Enjoy!

    Before you enjoy your Cinco De Mayo salmon tacos, make sure you take a picture of your masterpiece! Post it on social media and tag your favorite produce market, Basil Bandwagon Natural Market! #basilbandwagon #producerecipeoftheweek

    For more ideas and photos of this recipe, check out: https://www.foodandwine.com/recipes/chipotle-rubbed-salmon-tacos