Salmon – Three Ways

by Kristen Norton | Jan 18, 2024 | Recipes and Meal Ideas

Grilled Salmon with Mango Salsa

Salmon

Ingredients:

• 1  1/2 lbs salmon
• 2 Tbs olive oil
• salt, to taste
• black pepper, to taste

Directions:

Prep

1. Heat grill to medium-high heat
2. Divide salmon into 4 equal filets with skin on

Make

1. Brush each salmon fillet with 1/2 tablespoon of olive oil, sprinkle with salt and pepper to taste
2. Place on the grill, skin side up first (flesh side should be grilled first to avoid early separation from skin)
3. Grill salmon until firm and browned, about 4 minutes per side (an also be done in a grill pan)
4. Transfer salmon to a serving platter

Salsa

Ingredients:

• 2 cups mango, chopped
• 1/2 cup tomato, chopped
• 1/2 bell pepper, red, chopped
• 1/4 cup scallions, minced
• 1/2 tsp jalapeño pepper, minced
• 1 lime, juiced
• 3 Tbs cilantro, fresh, chopped
• salt, to taste

Directions:

Prep

1. Dice the mango, tomato, and bell pepper
2. Mince scallions and jalapeño
3. Juice lime and finely chop cilantro

Make

1. Mix all ingredients in a bowl and season with salt
2. Spoon over warm salmon filets just before serving

Notes:

Other fish options: baked cod or flounder, grilled tuna or halibut

Other fruit options: peaches, nectarines, pineapple

Maple-Mustard Salmon with Glazed Carrots

Ingredients:

• 2 Tbs oregano, fresh, chopped (or 1 teaspoon dried)
• 2 Tbs mustard, Dijon
• 2 Tbs maple syrup
• 2 Tbs olive oil
• 1  1/2 lbs salmon, fillets
• 2 lbs carrots, peeled and cut into strips or rounds
• 1 onion, sweet, sliced or chopped small
• salt, to taste
• pepper, to taste

Directions:

Prep

1. Preheat oven to 425°F and line baking sheet with parchment paper
2. Combine oregano, mustard, syrup, and olive oil in a small bowl
3. Peel and cut carrots and chop the onion

Make

1. Brush 1/2 mustard-maple syrup mixture evenly over salmon fillets
2. Toss carrots and onion with remaining dressing in a bowl
3. Add salmon to the pan and spread vegetables around the salmon in an even layer
4. Bake at 425°F for 20-30 minutes or until salmon is done and carrots are tender

Notes:

Other protein options: chicken, shrimp, halibut, tempeh

Other vegetable options: parsnips, sweet potatoes, butternut squash, delicata squash

Coconut Lime Salmon with Vegetables

Ingredients:

• 1/2 cup onion, red, chopped
• 1/4 cup cilantro, fresh, chopped
• 1 zucchini, chopped
• 2 cups spinach, chopped
• 1/2 bell pepper, red, cut into strips
• 2 limes for 2 tablespoons lime juice
• 1 Tbs coconut oil
• 1  1/2 lbs salmon fillets, cut into equal servings
• 1 cup vegetable broth
• 1/2 tsp red chili flakes
• 1/2 cup coconut milk, canned
• 2 Tbs soy sauce

Directions:

Prep

1. Chop red onion, cilantro, zucchini, and spinach leaves
2. Cut pepper into strips
3. Juice lime

Make

1. Melt coconut oil in a large skillet over medium-high heat then add salmon filets, skin side up, and sear filets until they remove easily from the skillet – about 5 minutes then remove from skillet
2. Add onion to sauté pan and cook until soft
3. Add pepper, zucchini, broth, lime juice, cilantro, and chili flakes to skillet and bring to a boil
4. Reduce to a simmer and cook for 5 minutes
5. Add coconut milk and soy sauce then simmer for an additional 5 minutes
6. Return salmon to skillet and nestle into vegetables
7. Simmer until fillets are completely cooked through – about another 5-7 minutes then remove from heat
8. Add chopped spinach to skillet and cover for a few minutes until softened
9. Serve with extra lime wedges

 Lentil Quinoa Salad with Dill

by Kristen Norton | Jan 5, 2024 | Recipes and Meal Ideas

Ingredients

• 1 cup quinoa
• 2 cups water
• 1  1/2 cups lentils, canned, drained and rinsed
• 4 scallions, chopped
• 1/4 cup dill, fresh, chopped

Directions

Prep

1. Chop scallions and dill

Make

1. Add quinoa and water to a small saucepot & bring to a boil
2. Reduce heat and simmer for 10 minutes or until all liquid is absorbed
3. Remove from heat and fluff with a fork
4. Add warm cooked quinoa to a mixing bowl with lentils, dill, and scallions
5. Add enough dressing to coat and serve warm or chilled

Dressing

Ingredients

• 1/4 cup olive oil
• 2 Tbs red wine vinegar
• 1 tsp Dijon mustard
• 1 clove garlic, minced or pressed
• 1 Tbs lemon zest
• salt, to taste
• black pepper, to taste

Directions

Prep

1. Mince or press garlic

Make

1. Add all ingredients to a mason jar with a lid and shake to blend

Notes

Experiment with different combinations of grains, legumes, and herbs! 

Chicken Bone Broth Benefits and How To Video

by Kristen Norton | Jan 5, 2024 | Recipes and Meal Ideas

Why do we love bone broth? These 3 benefits:

1. Glycine Content: Bone broth contains the amino acid glycine, which is involved in the synthesis of glutathione, a powerful antioxidant. Glutathione plays a role in the detoxification of certain substances in the liver.
2. General Nutrient Support: The vitamins, minerals, and amino acids in bone broth may support overall health, including the proper functioning of organs involved in detoxification. However, it’s important to note that a well-balanced and varied diet can provide these nutrients from multiple sources.
3. Hydration: Staying hydrated is crucial for supporting the body’s natural detoxification processes. Since bone broth is a liquid, it contributes to overall fluid intake, aiding in hydration.

What does the research say about bone broth benefits?

While bone broth is often touted for its health benefits, it’s important to note that the scientific evidence supporting some of these claims is limited, and more research is needed to establish definitive conclusions. That being said, here are some potential benefits of bone broth that are supported by at least some scientific evidence:

1. Nutrient Content: Bone broth is rich in several nutrients, including collagen, gelatin, amino acids, and minerals. While the exact composition may vary, these elements contribute to the nutritional profile of the broth.
2. Joint Health: Some studies suggest that collagen supplementation may have positive effects on joint pain and function. Collagen, a major component of bone broth, provides structural support to joints and connective tissues.
3. Digestive Health: The amino acid glutamine, present in bone broth, is known for its role in maintaining the integrity of the intestinal barrier. This could potentially benefit individuals with certain digestive issues, although more research is needed.
4. Hydration: Bone broth is a liquid, and staying hydrated is essential for overall health. Consuming broth can contribute to daily fluid intake.
5. Electrolyte Balance: The electrolytes in bone broth, including sodium, potassium, and chloride, can help maintain electrolyte balance, especially during periods of illness or increased physical activity.
6. Bone Health: The minerals found in bone broth, such as calcium, phosphorus, and magnesium, are essential for bone health. However, it’s important to note that the concentration of these minerals may not be as high as in other sources.

It’s crucial to emphasize that while these potential benefits exist, more rigorous and comprehensive research is needed to draw firm conclusions. The evidence supporting bone broth’s efficacy for specific health conditions is often preliminary, and individual responses may vary. Furthermore, it’s essential to consider the overall diet and lifestyle, as relying solely on bone broth for nutritional needs may not provide a well-rounded source of essential nutrients.

Raspberry Hemp Overnight Oats

by Kristen Norton | Jan 5, 2024 | Recipes and Meal Ideas

Ingredients

• 1/2 cup Greek yogurt, plain
• 1 cup oats, rolled gluten free, if needed
• 1 cup almond milk, unsweetened or milk of choice
• 2 Tbs chia seeds
• 1 Tbs maple syrup
• 1/2 tsp vanilla extract
• 1 lime, zested (for 1 tablespoon lime zest)
• 1 Tbs hemp seeds for garnish
• 1 cup raspberries, fresh

Directions

Prep

1. Zest lime for 1 tablespoon of zest.

Make

1. In a glass jar mix yogurt, oats, milk, chia seeds, maple syrup, vanilla, and lemon zest
2. Add the top to the jar and shake
3. Leave in the fridge overnight
4. Top with hemp seeds and raspberries

The No-Cook Summer Recipe Series: Mango Salsa

by Isabella | Aug 16, 2023 | Recipes and Meal Ideas

Welcome to the last post of or series! Thank you for joining us as we embraced the cool and fresh, savoring the simplicity and beauty of uncooked ingredients. Beyond their convenience, no-cook recipes are a celebration of seasonal abundance and creativity.

This series was created with the summer heat in mind, so you can can stay fueled and cool all summer long!

Our last recipe of the series is a delightful combination of ripe, juicy mangoes, zesty lime juice, and colorful vegetables that come together in a burst of flavors. This sweet and tangy salsa is perfect for pairing with tortilla chips, as a topping for grilled chicken or fish, or as a refreshing side dish on a warm summer day.

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Sweet and Tangy Mango Salsa

This Sweet and Tangy Mango Salsa is a celebration of tropical flavors that will add a burst of freshness and zest to your meals. Enjoy the delightful combination of juicy mangoes, zesty lime, and colorful vegetables in every spoonful!

Prep Time 6 minutes minutes

chilling time 30 minutes minutes

Total Time 36 minutes minutes

Servings 6

Ingredients

• 2 large ripe mangoes peeled, pitted, and diced
• 1 medium red bell pepper diced
• 1/2 red onion finely chopped
• 1 jalapeño seeded and diced
• 1/4 cup fresh cilantro chopped
• juice of one lime
• 1 Tbsp honey
• 1 Tbsp extra virgin olive oil
• 1/2 tsp ground cumin
• salt and pepper to taste

Instructions

• In a large mixing bowl, combine the diced mangoes, diced red bell pepper, finely chopped red onion, diced jalapeño pepper, and chopped cilantro.
• In a separate small bowl, whisk together the lime juice, honey (or agave nectar), extra-virgin olive oil, ground cumin, salt, and pepper until well combined.
• Pour the dressing over the mango and vegetable mixture in the large bowl.
• Gently toss all the ingredients together until the salsa is evenly coated with the sweet and tangy dressing.
• Taste the mango salsa and adjust the seasoning if needed, adding more lime juice, salt, or honey to balance the flavors to your preference.
• Cover the bowl with plastic wrap or transfer the mango salsa to an airtight container. Refrigerate for at least 30 minutes to allow the flavors to meld together.
• Before serving, give the salsa a gentle stir to redistribute the dressing.

Notes

Serve the Sweet and Tangy Mango Salsa as a refreshing dip with tortilla chips or as a flavorful topping for grilled chicken, fish, or tacos.

The No-Cook Summer Recipe Series: Cowboy Caviar

by Isabella | Aug 10, 2023 | Recipes and Meal Ideas

Gone are the days of slaving over a hot stove; instead, we invite you to continue to embark on a delightful journey of no-cook recipes that showcase the bountiful offerings of nature, transformed into nourishing masterpieces without the need for any heat.

This series was created with the summer heat in mind, so you can can stay fueled and cool all summer long!

Our third recipe is versatile- serve it as a side dish or dip for parties, gatherings, or family meals. Plus, you can prepare it in advance and let it sit in the fridge until you’re ready to serve, making it a convenient and delicious option to snack on throughout the week.

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Cowboy Caviar

Cowboy Caviar, also known as Texas Caviar, is a zesty and flavorful salsa-style dip that combines a variety of colorful vegetables, beans, and a tangy dressing. It's perfect for serving as a side dish, a dip for tortilla chips, or even as a filling for tacos.

Prep Time 2 minutes minutes

Total Time 2 minutes minutes

Servings 4

Ingredients

For the salad:

• 1 can (15 oz) black beans drained and rinsed
• 1 can (15 oz) black-eyed peas drained and rinsed
• 1 cup corn kernels canned, fresh, or frozen
• 1 cup cherry tomatoes diced
• 1/2 cup red bell pepper diced
• 1/2 cup green bell pepper diced
• 1/2 cup red onion finely chopped
• 1/4 cup fresh cilantro chopped
• 1 jalapeño pepper seeded and diced

For the dressing:

• 1/4 cup extra virgin olive oil
• 1/4 cup red wine vinegar
• 1 tsp honey
• 1 tsp chili powder
• 1/2 tsp garlic powder
• salt and pepper to taste

Instructions

• In a large mixing bowl, combine the drained and rinsed black beans, black-eyed peas, corn kernels, diced cherry tomatoes, diced red and green bell peppers, finely chopped red onion, chopped cilantro, and the optional diced jalapeño pepper (for those who enjoy some heat). Gently toss the ingredients together to ensure even distribution.
• In a separate small bowl, whisk together the olive oil, red wine vinegar, fresh lime juice, honey (or agave nectar), ground cumin, chili powder, garlic powder, salt, and pepper. Adjust the seasonings to your taste preferences, adding more lime juice for tang or more honey for sweetness.
• Pour the dressing over the salad mixture and toss everything together until all the ingredients are well coated with the dressing.
• Cover the bowl with plastic wrap or transfer the Cowboy Caviar to an airtight container. Refrigerate for at least 1 hour to allow the flavors to meld together. For even better results, refrigerate it overnight.
• Before serving, give the Cowboy Caviar a gentle stir to redistribute the dressing and flavors. Garnish with additional cilantro leaves if desired.

Notes

Serve the Cowboy Caviar as a side dish alongside grilled meats, or as a flavorful dip with tortilla chips. You can also enjoy it as a filling for tacos or alongside grilled chicken or fish.