Hey Team, healthy, tasty eating is the name of the game and lucky for us, Team Member Diane who has become a Certified Nutritionist has been very generous in sending us a whole cookbook full of healthy recipes that she has learned in Culinary School! Here are 5 delicious recipes here in the “Healthy Eating” corner of Big Mike's Health and Fitness Blog. Thanks Diane, you’re the best!
Ceviche is a popular dish in many of the coastal regions of Latin America, where fish is plentiful. It is a speciality of Peru. The fish is "cooked" in the lime juice and mixed with a variety of herbs, creating a simple and refreshing dish. Use the freshest and best quality fish available.
1 cup - fresh lime juice
1⁄2 cup - finely chopped red onion minced
4 cloves - garlic minced
1⁄2 tsp - salt
1 pinch - cayenne
1 tsp - chopped fresh oregano
1 Tbs chopped fresh parsley
2 Tbs chopped fresh cilantro
1⁄4 cup olive oil
2 1⁄2 cups (about 1 1/4lbs) medium diced raw white fish (use best quality available, not sole because it can contain parasites)
1 Combine all of the ingredients, except for the fish, in a glass bowl and mix well. Add the fish and cover tightly. Allow to marinate for about 1 hour, until the fish is "cooked."
2 Turn several times while marinating to distribute juices.
3 Serve garnished with some sprigs of cilantro.
SKILLS/EQUIPMENT: marinate, cook fish in citrus
Pad Thai is Thailand's national dish and is often served as street food. Gluten-free flat rice noodles are stir-fried with bean sprouts and a mixture of pungent fish sauce and sour tamarind. You must work quickly, so make sure to mise en place all of the ingredients.
8oz - Pad Thai rice noodles
1 oz - tamarind paste, in block with seeds
1⁄2 cup - boiling water
1⁄4 cup - palm sugar
1⁄4 cup - fish sauce
1⁄4 cup - water
1⁄4 cup - brown rice vinegar
1 tsp - chili powder
2 Tbs - tea seed oil
2 Large - shallots, minced
4 cloves - garlic, minced
2 - eggs, beaten
2 cups - bean sprouts
3 - scallions, thinly sliced
1 cup - shredded daikon radish
1/4 cup - peanuts, chopped
1 small bunch - cilantro, chopped
1 - lime, sliced
1 Soak the dry noodles in lukewarm water for 30-40 minutes,
bowl and cover in the boiling water. Smash with a fork so that the tamarind breaks apart. Let sit while you prepare the rest of the ingredients. After 1 hour, drain the noodles and set aside. Strain the tamarind mixture through a fine strainer and add the liquid to a small saucepan.
2 Heat the pan with the tamarind juice over medium heat. Add the palm sugar, fish sauce, water, vinegar, and chili powder. Bring to a simmer and cook until the palm sugar dissolves. Turn off heat and set aside.
3 Have all of your ingredients organized next to the stove. Heat a wok on medium heat until hot. Add the oil and immediately add the shallot and garlic. Stir until they start to brown but make sure they don't burn. Add the noodles to the wok. Stir quickly to keep things from sticking. Add the tamarind sauce and stir until the liquid evaporates, about 5 minutes.
4 Make room for the egg by pushing all noodles to the side of the wok. Pour the egg a little at a time into the wok and scramble it until it is almost all cooked. Fold the egg into the noodles. Add the bean sprouts, scallions, and radish. Stir a few more times. The noodles should be soft and tangled at this point.
5 Pour onto a serving plate and sprinkle with peanuts and cilantro. Garnish with sliced lime.
work with rice noodles, stir-fry, make tamarind juice wok
Blueberry Oat Smoothie
A therapeutic beverage. Oats help to lower LDL cholesterol levels. Blueberries provide antioxidants that help protect against cell damage and inflammation. Bananas contain potassium to balance blood pressure. Vital Scoop, flax, and ginger are added as booster foods.
1/2 cup oat groats, soaked overnight in 2 cups water
2 cups water
2 Tbs flax seed
1/2 cup water
2 tsp Vital Scoop
1 cup blueberries, frozen
1 medium banana, frozen
1 Tbs fresh grated ginger
water, as needed
lemon juice, to taste (about 1 Tbs)
1 Blend the oats and water until smooth and creamy. Strain out solids and set aside.
2 Process the flax seeds in a blender with 1/2 cup of water to grind them up.
3 Add the oat milk along with the rest of the ingredients and blend until very smooth, adding water as needed for
consistency. Adjust flavor by adding little more of any of the ingredients.
Mexican Chilled Avocado Soup with Sweet Corn SalsaA classic Mexican soup with a twist. Avocado is a great addition to chilled soups because it adds body and creaminess. The corn salsa is sweet and crunchy, adding a nice flavor and texture to the soup.
1 lb tomatillos, husked and rinsed, chopped
1 1/2 Tbs medium-high heat fat seed oil
2 medium white onion, chopped
2 small serrano chiles, seeded and chopped
6 cloves garlic, chopped
1/2 tsp coriander
1/2 tsp cumin
12 cups vegetable stock
1/2 cup lime juice, more to taste
10 medium ripe avocados, peeled and pitted
1 cup chopped fresh cilantro
1 pinch cayenne pepper, more to taste
1 1/4 tsp sea salt, more to taste
fresh ground black pepper to taste
Fresh Corn Salsa:
4 ears sweet corn, shucked
1/4 cup fresh lime juice
2 ripe tomatoes, seeded and cut into 1/4-inch dice
1/2 cup minced red onion
1 large serrano pepper, seeded and minced
1/4 cup chopped fresh cilantro
salt and pepper, to taste
1 Preheat oven to 400 F. Place the tomatillos on a parchment-lined baking sheet and toss with a pinch of salt and pepper. Roast in oven for 15 minutes or until juices begin to release.
2 Heat a large sauté pan over medium heat and add the medium-high heat fat. Sauté the onions for 5-6 minutes, or until softened. Add the serrano, garlic, coriander, and cumin. Sauté another 2-3 minutes.
3 Add the onion mixture, tomatillos, and stock to a soup pot. Bring to a simmer for 5 minutes, until tomatillos start to soften. Remove from heat.
4 Puree in batches. Pour into a bowl and place in the fridge for about 30 minutes. In the meantime, prepare the rest of the soup and the salsa.
5 Add the lime juice, avocados, and cilantro to a blender and blend until smooth. Add the cayenne pepper and salt. After the soup has cooled, whisk the avocado mixture into the soup and put back in the fridge to completely chill.
1 Cut the kernels of corn off of the cob into a bowl. Add the rest of the salsa ingredients and taste for seasoning. Adjust if necessary and set aside.
1 Take the soup out of the fridge and season to taste. Adjust any flavors if necessary. Ladle into small bowls and garnish with the corn salsa.
Yield: 4 1/2 quarts
Pan-Roasted Chicken with Mushrooms, Shallots, and Rosemary
An essential technique for preparing chicken using both the stove top and the oven.
Includes the technique for making a pan sauce.
1/2 chicken, cut into pieces
sea salt and fresh ground pepper
1 Tbs ghee or butter
10 crimini mushrooms, halved
4 medium shallots, peeled and cut in half
2 fresh rosemary sprigs
1/2 cup vegetable stock
1/2 lemon, juiced
1 Preheat the oven to 350 F.
2 Season the chicken on both sides with salt and pepper.
3 Put a large cast-iron or regular oven-proof skillet on the stove over medium heat, and allow to get hot. Add the ghee or butter and then the chicken, skin side down. Cook until the skin begins to crisp, about 5 minutes.
4 Add the mushrooms, shallots, and rosemary to the pan. Put pan in the oven and roast for about 30 minutes, or until the chicken is cooked and the mushrooms and shallots are soft and roasted.
5 Remove the pan from the oven and place the chicken, shallots, and mushrooms on a serving plate.
6 Pour out all but 1 Tbs of the chicken fat and return the skillet to the stove top. Stir in stock and lemon juice and cook over medium heat, scraping up the bits on the bottom of the pan with a spoon. Cook the liquid down to a syrup, 3-5 minutes. Drizzle over the chicken. Season with salt and pepper.
Thanks again Diane!