Miso-Glazed Salmon

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Miso-Glazed Salmon

Ingredients

  • 1/4 cup packed brown sugar (For healthier alternative: 2 tbsp honey 2 tsp molasses)
  • 2 tbs low sodium soy sauce
  • 2 tbsp Miso paste*
  • 5 salmon filets
  • 1 tbsp chopped fresh chives

Directions

Preheat broiler. Combine honey, soy sauce and miso, stirring with a whisk. Arrange fish in a shallow baking dish that is sprayed with low-fat cooking spray. Spoon the honey-miso mixture evenly over the fish. Broil 6 inches below heat source for 10 minutes (with door cracked open!) making sure it doesn’t burn. Remove and baste twice more with the miso sauce. Make sure the top is browned and glazed for most delicious results! Sprinkle with chives.

*This glaze can be used to baste any protein, try it on swordfish or a spin on barbecue chicken! The options are endless

*If you don’t have miso, can’t find it, or just don’t even want to try it, this salmon is just fine without it! You can also try substituting miso with a couple things: Add a little tomato paste; Marmite;  Boullion cube (vegetable or beef); or a Knorr Miso Soup Mix powder you can find at almost any grocery store.

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This salmon is a recipe that my mom served all the time growing up, it’s definitely a family favorite. I refrigerate or freeze the leftovers and enjoy it on salads throughout the week. Below is a simple salad with the salmon over a bed of spinach, kale & chard, with blackberries and pistachios. I didn’t even need dressing because the salmon was so delicious!

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If you like salmon, you’ll love my Skinny Caesar Salad with Blackened Salmon

Seared Panko-Crusted Ahi Tuna with Coconut Rice

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Recently, my boyfriend and I have been utterly obsessed with seared tuna. Ever since we had it at my parents restaurant, we order it every time we see it on a menu and dream about it every night.  So last night I decided to do something special and tried to make the dish on my own, attempting to imitate the restaurant recipe. I was so surprised by how easy, fast and delicious it was! I rolled the tuna in a light and crunchy panko breadcrumb crust, and served it with ponzu sauce, adding a little flavor but still allowing the tuna to shine through.  You can find bottled ponzu sauce at most grocery stores but I also added a simple recipe too! I also served the meal with my special coconut rice to bring some savory sweetness to the dish, and included the recipe at the bottom. A refreshing and healthy meal you can feel good about serving – in more ways than one!

Ingredients

  • Two filets ahi tuna, fix/six ounces each
  • Two palmfuls of panko breadcrumbs
  • 1 tsp garlic powder
  • dash of cayenne
  • Salt
  • 2 tbsp canola oil

Directions:

Rinse tuna and pat dry, set on counter, not back in the fridge (you want to take some of the chill off.) In a shallow bowl or plate, combine and spread out panko crumbs, garlic powder, salt and a dash of cayenne pepper. Press tuna steaks into breadcrumb mixture on both sides (using your hands is easiest for this recipe). You want a really thick even coat so you may need to pour more and press on top. The thicker it is the tastier it will be.

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Heat canola oil in saute pan over high heat. You want it really hot to make it crispy! Once hot (but not smoking), add tuna to pan. ONLY cook for 30 seconds a side! I cooked it for about 15 seconds longer and almost cooked mine all the way through.

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Remove fish and allow to rest for a minute then slice thinly on a cutting board. Serve with avocado, ponzu sauce and coconut rice (Recipe below)

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Coconut Rice

  •  1 cup jasmine rice
  • 1/2 cup canned unsweetened coconut milk
  • 1 cup water
  • 1 tsp salt
  • handful shredded coconut

Rinse & drain rice in cold water. In saucepan, add rice, water, coconut milk, and salt. Turn to high heat and bring liquid to boil. Stir & reduce the heat to the lowest setting and cover pot tightly with lid. Cook for 15 minutes. Remove pot from heat, stir in shredded coconut and let stand for 10 minutes covered. Fluff with fork and garnish with more shredded coconut on top.

Ponzu Sauce

  • 2 tbsp soy sauce
  • 1 tbsp lemon juice
  • 1/2 tbsp rice wine vinegar
  • 1 tsp mirin (sweet rice wine)
  • 1 tsp light brown sugar (opt!)

Combine all ingredients in small bowl and whisk together.

Simple Sweet Potato Veggie Burger

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What better way to celebrate Memorial Day than lighting the BBQ, bumping country music, and embracing the land of the free, because of the brave. My boyfriend Ryan recently served in the Air Force, so Memorial Day is a special day for me to thank him, through the only way I’m good at… food.

I’ll have to admit one of the most frustrating things about not eating meat is going to friend’s BBQ’s and having to turn down a delicious looking burger or hot dog, especially when I’m hungry, I feel so rude! So tonight, I made the BEST alternative, Sweet Potato Veggie Burgers. They were very filling and chewy, so I didn’t feel like I was “missing out” whatsoever. I also didn’t feel bad after because they were filled with fiber, vitamins, protein and digested very easily. They’re also SOO easy to make. I adapted this recipe from kblog.lunchboxbunch.com and added some of her photos, as mine didn’t do the burger enough justice.

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Ingredients:

  • 1 sweet potato, washed
  • 1 can cannellini white beans, drained
  • 1 tbsp hummus
  • Scoop of Nutritional Yeast (optional)
  • 1 tsp maple syrup
  • 1 tsp cajun or lemon pepper seasoning
  • 1/4 cup almond or wheat flour
  • Salt & Pepper
  • Panko Break Crumbs
  • Coconut oil

Burgers: Toasted buns, Avocado, Dijon mustard, Romaine lettuce, tomato, basil

Directions:

  1. Bake sweet potato at 400 degrees for 45 minutes OR microwave for 6 minutes (Pierce a couple times before with fork to let steam out)
  2. Peel potato, place in large mixing bowl
  3. Add drained beans and mash together with potatoes
  4. Mash in seasoning, nutritional yeast, hummus, flour and any additional seasonings. It will be really soft, moist and sticky but you should be able to kind of form a patty. Add more flour or a scoop of breadcrumbs to thicken mixture if needed. 
  5. Heat 1 tbsp of coconut oil in pan over high heat
  6. Form patty and heavily coat in Panco crumbs.
  7. Drop patties in pan and cook until browned on both sides. OR bake for a healthier preparation
  8. Transfer cooked patties to paper towel, cool for a little
  9. Serve on toasted but with your favorite toppings!

This patty does kinda fall apart as you eat it but its totally okay because it tastes amazingg

Makes 3 patties (I freezed the two I didn’t eat for later)

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Healthy Mediterranean Pizza

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Create healthy habits, not restrictions

Adopting a healthy lifestyle or trying to lose weight can be extremely frustrating, especially when the people around you are not on the same mission. When I used to “diet” in high school before school dances, I would practically shake with restraint watching my girlfriends guzzle down pizza and cookies after football games. I had such strict rules and restrictions, all I thought about were the foods that I couldn’t eat, and ended up binging like cray when I got my hands on them. I no longer allow myself to “diet” because I would concentrate on calories instead of health, and ended up gaining weight at the end of the day because I was setting myself up for failure. Now, I try to create as many healthy habits that I can, which overthrow all of my bad habits. It has helped me associate positivity with eating, which is extremely important for me because I used to be dependent on food emotionally. Since then, my mantra has been:

FOOD IS FUEL

So today I am sharing my healthy easy homemade pizza that I bake when I feel the urge for pizza. It may not be fabulously vegan or made of sprouted quinoa loaded with vegetables, but its extremely easy and hits the spot for me :) Delivery pizza like Dominos is loaded with chemically processed ingredients and has well over 800 calories, 530 of those calories are from fat with 59 grams of fat (36g saturated!). I use fresh organic ingredients, basil from my garden and whole wheat pizza dough from the market. Its such an easy and clean alternative that keeps your waistline slim and is a fun date-night activity for my boyfriend and I.

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Ingredients:

  • Whole Wheat Pizza Dough (I get mine at the grocery store bakery)
  • Flour
  • Organic pizza tomato sauce
  • Buffalo Mozzarella
  • 1 organic tomato
  • Basil

Lay out pizza dough to rise for an hour before. Preheat oven to 425 degrees WITH the pizza stone in it, or else it can crack. Place big sheet of parchment on table and cover with a lot of flour. Cover hands and dough in flour (have fun with it!) and start kneading dough out into a circle, squeezing out air bubbles, and roll with rolling pin to fit the pizza stone. Remove pizza stone with gloves and set on stand. Transfer dough to stone by sliding off of parchment (easiest with lots of flour). Spread pizza sauce over dough, leaving a 1/2 inch around the edge. I like to add a little bit of hot sauce to add a little pow. Slice mozzarella into thin circles and place around pizza on top of sauce. Place pizza and stone in oven on bottom rack. Bake for 7 minutes and then add thinly sliced tomatoes, basil leaves and if you’d like, a little pink himalayan salt. Place back in oven for 5 more minutes until edges are light brown. Remove and let cool for a little, then slice with pizza wheel. I like to slice them in squares because eating more pieces fills your up faster!

*Putting tomatoes in freezer for a little makes it so much easier to slice thin without it getting watery

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 *The key to this pizza is that I use a pizza stone, which is really inexpensive and makes the crust deliciously crispy and flavorful. I also bake my cookies on it! You can find pizza stones at target and some grocery stores, or find it online here for $16.99 at target.com

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Tomato Basil Bowl

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Ingredients

  • 1 cup organic Basmati brown rice
  • 2 teaspoons sea salt, divided
  • 1/4 cup rice wine vinegar
  • 2 teaspoons stevia
  • 1 tablespoon Coconut Oil
  • Freshly ground black pepper
  • 1 pound ripe tomatoes, large-diced
  • 1 cup packed basil leaves (1 large bunch), chopped (I like more!)

Directions

Bring 2 1/4 cups water to a boil and add the rice and 1 teaspoon of the salt. Return to a boil, cover, and simmer for 30 to 40 minutes, until the rice is tender and all the water is absorbed. Transfer the rice to a bowl.

Whisk together the vinegar, sugar, oil, remaining teaspoon of salt, and a pinch of pepper. Pour over the rice. Add the tomatoes and basil. Mix well and check the seasonings. Serve at room temperature.

Makes 6 Servings: 45 minutes

Recipe from Barefoot Contessa