Cod n' Sprouts

This meal is SO delicious.  OMG I mean heavenly.  Wild caught cod topped with guac & paired with roasted brussels sprouts, smashed sweet potatoes, and a chipotle vinaigrette drizzle.  Yum!  It's an easy meal that is great year round, but especially in spring when burssels sprouts are in season.  Enjoy.

Ingredients (serves 2):
2 filets of wild caught cod (or another mild white flaky fish)
2tsp organic butter
2tsp organic extra virgin olive oil
salt & pepper

2 or 3 cups brussels sprouts (washed, trimmed, and quartered)
1tbs garlic olive oil (alternatively use regular olive oil and a pinch of garlic salt)
salt & pepper

1 avocado, cubed
2tbs chopped cilantro
small handful cherry tomatoes, quartered
garlic salt to taste
1-2 drops doTERRA lime essential oil (buy here)

2 sweet potatoes
2tbs organic butter
salt

2tbs Chipotle Vinaigrette (recipe here)

Directions:
1. Preheat your oven to 350F.  Scrub your potatoes, place them on a foil lined baking sheet and throw them in the oven for about an hour (or until tender when pierced with a fork).  Remove and cover with foil to keep warm.
2. Increase oven temp to 425F.  Place your quartered brussels sprouts on a non-stick foil lined baking sheet.  Toss with oil and a bit of salt.  Place in the oven and roast 20-30 minutes, tossing occasionally, until sprouts are tender and the leaves are black and crispy (so good!)
3. While the sprouts are cooking, time to prepare everything else!  Toss your cubed avocado with cilantro, tomatoes, a drop or two of lime essential oil and salt and garlic to taste.  Smash a bit so you get a nice chunky guac.  Set aside.
4. If you don't have a vinaigrette made up already, make some up and shake it in a closed jar or dressing container.  Set aside.
5. Peel your potatoes and hand mash them with some butter and salt.  Done.
6. Heat a nonstick pan over medium high heat with butter and olive oil.  Add fish.  Sprinkle with salt.  Cover and cook until the bottom is browned (about 3 minutes).  Flip and turn the heat down to medium low.  Cook until it flakes easily with a fork (maybe 3 minutes more).
7. On a large plate, put a scoop of potatoes.  Top with fish and sprouts.  Drizzle with vinaigrette.  Top with guac.  Serve.  OMG SO GOOD!!  

Where to learn about Lime Essential Oil: Aroma Nurse blog post on Lime
Where to purchase Lime Essential Oil: My doTERRA Wellness Store

Mexican Fish Salad w Chipotle Honey Vinaigrette

I love Chipotle.  No, I'm not talking about the chile (although I love that too).  I'm talking about the take-out restaurant.  We eat there at least a few times a month.  I always order the same thing: Carnitas salad, with peppers, mild salsa, guacamole & their deliciously smokey vinaigrette.  I also make my own version of these salads at home.  This time I used wild-caught-cod and it was just delightful.  Usually I do chicken or steak in these Mexican dishes but I think I just found my new favorite spring meal.  Enjoy!

Ingredients (serves 2):

Veggies:
2 bowls of chopped greens (I used a mixture of Organic Red Lettuce & Romaine)
1 yellow bell pepper, cut into strips
1 red bell pepper, cut into strips
1 orange bell pepper, cut into strips
1tbs extra virgin olive oil

Fish:
2 filets mild and flaky wild-caught-fish (I used Alaskan Cod)
1tbs extra virgin olive oil
1tbs butter
8 drops DoTERRA Lemon Essential Oil ( buy here)
Sea salt and fresh cracked black pepper
a pinch of garlic powder

Guacamole Salsa:
2 avocados, diced
1 tomato, diced
organic cilantro, chopped (to taste - I used about 1/4c)
1 drop DoTERRA Lime Essential Oil (buy here)
garlic powder and salt to taste

Chipotle Vinaigrette: 
1/4 cup apple cider vinegar
2tbs honey
1tsp dijon mustard
1/2 tsp ground chipotle powder
1 tsp adobo sauce from a can of chipotle's in adobo (if you have it)
1 drop DoTERRA Lime Essential Oil (buy here)
1/4tsp paprika
pinch garlic powder, onion powder and oregano
1/4c extra virgin olive oil
salt and pepper to taste

Directions:
1. Preheat your oven to 450F.  Then prepare your viniagrette by whisking all of the ingredients in a glass bowl (or put them in a glass jar with a lit and shake well).  Add salt and pepper to taste.
Note:  If you aren't used to cooking with essential oils, a little goes a long way.  Lemon and Lime are my absolute FAVORTE to cook with because you only need a drop and it gives the dish SO MUCH fresh flavor!  They are must-haves for your kitchen spice cupboard in my opinion.
2. Prepare your guac-salsa.  In a medium size bowl, mix your avocao, tomao, cilantro and lime essential oil.  Add a sprinkle of salt and garlic powder then mix some more and taste.  Keep adding garlic and salt until it's to your liking and keep mixing until the guacamole has some mushed pieces but some still cubed.
3. Now cook up your peppers.  Spread them in a single layer on a baking sheet (I use one lined with non-stick foil for super easy clean-up).  Drizzle with 1tbs olive oil and toss well.  Add a bit of salt.  Throw them in the oven and cook about15 minutes or until they are softening and have some brown or black areas.  Toss them after 10 minutes.
4. While your peppers are cooking, heat a large skillet over medium high heat with 1tbs olive oil and 1tbs butter (this mixture tastes absolutely divine).  Add a bit of salt, pepper, and garlic powder to your fillets and place them into the hot skillet.  Cook on one side until seared a deep golden brown, then flip, add 4 drops lemon essential oil on the top of each fish, cover with a lid, turn to medium-low and cook until fully cooked through (mine took an additional 4 minutes).  They are done when the fillet flakes easily with a fork.
5. To serve:  In a bowl, place some greens.  Top with peppers, then a filet of fish, and a huge scoop of salsa guac.  Drizzle the salad dressing over the whole thing and dig in.  OMG so good!

About DoTERRA Essential Oils:
See my Primal Bites Page Cooking w Essential Oils
See my sister blog Aroma Nurse
Purchase any oil at My DoTERRA Wellness Store or contact me directly at lizgracerendon@gmail.com for information on wholesale prices

Sautéed Lemon Butter Wild-Caught-Cod & Basil Balsamic Greens

This a simple 20 minute dish that is perfect for lunch or dinner any day of the week. I love Cod because of it's light taste and meaty flakes but feel free to substitute any Wild Caught fish (note that the cooking times may vary). Using just a few drops of DoTerra Lemon & Basil essential oils, I was able to flavor the entire dish!  Cooking with essential oils is like cooking with fresh fruits and vegetables but they last longer and cost less (in the long run).  Paired with a light Basil Balsamic Vinaigrette, this dish is the perfect spring meal. Enjoy!

Ingredients (Serves 1, feel free to double or triple the recipe ect):
1 fillet wild caught fish, I used cod
1 tbs olive oil
2tsp organic butter
2-3 drops DoTerra Lemon Essential Oil (can be purchased here)
Fresh ground sea salt & cracked black pepper

1 handful organic spinach
1 handful organic kale
1 handful organic arugula
1/2 avocado salted and diced
1/2c Campari or cherry tomatoes, quartered
2tbs pine nuts (optional)

Basil Balsamic Vinaigrette (this makes a big batch you can save):
1/4c organic extra virgin olive oil
1/4c high quality balsamic vinegar (I recommend visiting a local oil & vinegar store)
1-2 drops DoTerra Basil Essential Oil (can be purchased here)
Fresh ground sea salt & cracked black pepper

Note: Only purchase DoTerra essential oils for cooking because they are Certified Pure Therapeutic Grade oils made organically without pesticides or additives. If you aren't interested in the wonderful world of essential oils, you can use fresh organic lemon juice/rind & fresh basil leaves. Note that the vinaigrette will need to be stored in the refrigerator & will not keep fresh as long.

Directions:
1. Make your vinaigrette: In a jar, pour in oil, vinegar & essential oil. Close with a lid & shake. Add salt & pepper to taste.
2. Put together your salad: greens topped with tomatoes, avocado & pine nuts. Set aside.
3. Head a skillet over medium high heat with 1tbs olive oil. When hot add your fish. Melt butter and add essential oils in a small glass dish. Add a bit of salt and pepper. Stir well. When fish has turned a
deep golden brown on one side (2-3min), flip and pour the lemon butter over the top of the fish. Cover with a lid, turn the heat down to medium low and cook until done (fish will flake with a fork). The time will depend on the thickness of your fish... For a 1 inch fillet, maybe 2-4 more minutes.
4. Place fish over salad and drizzle with vinaigrette. Alternatively, toss your salad with the dressing and then place fish on top. Yum!!



Where to learn about essential oils:
Check out my new blog Aroma Nurse or purchase the oils at My DoTerra Wellness Store or contact me at lizgracerendon@gmail.com

Wild Caught Salmon w Romesco Sauce

I buy bags of frozen wild caught Alaskan salmon in bulk.  Why?  Well, first because it's cheaper than fresh wild caught salmon and I refuse to buy farmed salmon (which have the same problems as our conventional meats... antibiotics, hormones, unsanitary conditions, disease, ect.)  It is also higher in Omega-3's than farmed fish.  Oh, and it's delicious.  Tonight I paired it with a simple Romesco Sauce.  Romesco orginated in Northeastern Spain, where fisherman are said to have created it to eat with fish.  The sauce was created with roasted red peppers, ground almonds, olive oil and vinegar.  Trust me, it's to die for.  And that is exactly what I am doing.  Making a true Spanish sauce for my fish.  Delish!  Enjoy.

My husband liked this sauce so well he said, "Can you make a big batch of this so I can put it on...everything!"

Ingredients (Serves 4):
4 wild caught salmon filets, about 6oz each
salt & pepper
slice of lemon
4tsp extra virgin olive oil, for fish
1/4c raw almond butter
8oz roasted red peppers (look for a jar without any added sugars)
1/2tsp apple cider vinegar
1tsp minced garlic
1/4-1/2tsp grated fresh ginger
1tbs extra virgin olive oil, for sauce
cilantro, chopped for serving (optional)

Directions:
1. Preheat your oven to 400 degrees.  Line a baking sheet or pan with foil.  Place salmon filets on the pan, skin side down.  Brush the top of each filet of fish with about 1tsp of oil.  Sprinkle with salt and pepper.  Squeeze a bit of lemon over the top of each filet. 
2. Bake fish in the center of a preheated oven for 10 minutes per inch of thickness (mine were about 1 inch thick so they baked for exactly 10 minutes).  You know your fish is done when it flakes easily with a fork.  Remove from oven.
3. Meanwhile, while your fish is baking, make your Romesco sauce.  In a food processor (or a blender if you don't have one), combine almond butter, 8oz roasted red peppers, and apple cider vinegar.  Proccess until thick and smooth.
4. In a saute or sauce pan, heat 1tbs of olive oil over medium heat.  Add garlic and ginger and cook, stirring frequently, until golden brown.  Watch closely because garlic burns very easily and has a bitter taste if black.  Once your garlic and ginger is cooked, add the pepper mix from the food processor.  Stir and cook until bubbling and hot and all of the mixture is well combined.  Turn off heat and cool slightly before serving.
5. To serve, place a filet of fish on your plate (A trick I use to rid the fish of the skin is this: I take the spatula just above the skin on the pan and cut the skin off with the spatula as I am scooping the fish.  If you used foil, it should have stuck to the foil which makes this process very easy).  Top with a generous amount of sauce.  Sprinkle with cilantro, if desired.

Baked Salmon w Cinnamon Apples & Onions

This quick 30 minute dish is a perfect way to use up some seasonal fall apples.  I used Honeycrisp apples because they are my favorite but any sweet-tart apple will do.  If you've never had caramelized onions with cinammon before, you are in for a treat!  Adding a bit of sweetness with the apples makes this the perfect topping (or side dish!)  While the salmon is baking in the oven, saute up your caramelized apples and onions in a pan.  When the salmon is done, throw a big scoop on top and you have yourself a simple healthy meal in minutes.  I served mine over a simple salad of arugula, romaine, and balsamic vinaigrette.  Delish!

A great weeknight meal for fall

Ingredients:
4 wild caught salmon fillets
1/2tsp salt
1/4tsp pepper
1tbs olive oil
3tbs butter
1 onion, thinly sliced
2 cinnamon sticks
1/2tsp ground cinnamon
2 large apples (I used Honeycrisp, use your favorite!), cored and thinly sliced
1tsp lemon juice, plus more to squeeze over fish
Salad greens, optional

Directions:

1. Preheat oven to 400F.  Season fish with a bit of salt and pepper.  Squeeze a bit of lemon over the top of the fillets and drizzle with olive oil.  Place on a foil-lined baking sheet, skin side down (that way the skin will peel off easily because it will stick to the foil).  Bake for about 10 minutes per inch of thickness.
2. Meanwhile, make your topping:  In a large skillet, heat butter over medium high.  Add onion and cinnamon sticks and reduce heat to medium.  Cook, stirring occasionally, until the onions are soft and deep golden brown (about 15 minutes).  When the onions are almost done, add in your apples (add a bit more butter if the pan is dry).  Sprinkle 1/2tsp cinnamon over the apples and cook another 5-10 minutes or until the apples are soft.  Sprinkle with a bit of salt to taste.  Stir in 1tsp lemon juice.
3. To assemble, put some greens on a plate (if using).  Top with your salmon.  Ladle some onion apple mixture on top.   Enjoy!

Wild Caught Salmon w Gingered Coconut Sauce

Another delicious coconut filled recipe is less than 30 minutes from your dinner table.  Coconut oil was once criticized for it's high saturated fat content and was not recommended as a staple in a healthy diet.  What a shame considering it has numerous health benefits.  This miracle food has been proven effective for weight loss; curing/alleviating Alzheimer's disease; preventing kidney, heart & gall bladder diseases; lowering insulin levels and helping normalize blood sugar, and increasing mineral absorption in the body which is good for bones and teeth.  Take a few minutes and watch this video from CBS.  I assure you there are many others.  Still think saturated fat is bad for you?  Don't rely on what the government says is healthy:  they have their own special interests.  Take your health into your own hands and do some research.  Okay, I'm off my soapbox for now.  Seriously, delicious recipe.  Uber healthy.  You really can't go wrong with wild caught loaded in coconut. 

Served over a bed of simple greens makes the perfect summer dish

Ingredients (Serves 2):
2 wild caught salmon fillets
2tbs organic virgin coconut oil, unrefined
1tsp coriander
1/2tsp salt
lemon peel from 1/2 lemon, finely grated
2-3tbs minced fresh ginger
1tsp fennel seeds
1tbs yellow mustard
1tsp corriander
1tbs organic virgin coconut oil, unrefined
1c coconut milk
juice from the 1/2 lemon you peeled
salt to taste
bed of greens (I used organic spinach)
handful of cilantro for serving (optional)

Directions:
1. Rub coriander, salt, and lemon peel over the top of your salmon (not the skin side).
2. Heat 2tbs coconut oil in a large nonstick skillet over medium or medium high heat.  Sear in coconut oil about 5 minutes per side (obviously this depends on the thickness of your fish).  When it is seared on both sides and it flakes easily with a fork it is done (don't be afraid to really cook it on the skin side because you peel that off anyway... or eat it...whatever floats your boat).
3. Meanwhile, saute ginger, fennel seeds, mustard, and coriander in 1tbs coconut oil in a small saucepan.  Once tender and fragrant, add your coconut milk and simmer on about 15 minutes.  Taste and add a dash of salt and a squeeze of lemon if desired.  Stir well.
4. Place your cooked salmon fillet on a bed of greens (I like to peel the skin off but many folks enjoy eating it).  Ladle with hot coconut sauce (this will slightly wilt the spinach while you are eating it... so good!) and top with cilantro.  Enjoy!

Grilled Salmon, Zucchini, & Eggplant with Basil Balsamic Drizzle

This is a great summertime meal when you don't want to heat up your house by using the oven or the stove.  I used a huge fillet of fresh wild caught salmon from Whole Foods and marinated it in some fresh Italian herbs and spices from my garden. Meanwhile, I cut up some fresh veggies that I had on hand and whipped up a simple balsamic basil dressing to drizzle over the whole thing.  Throw your fish and veggies on the grill and you can have the entire summer meal ready in less than 30 minutes.  Fresh.  Simple.  Delicious.  Enjoy.

Simple summer meals are so satisfying (Try saying that 10 times fast)

Ingredients (Serves 4):

4-6oz fillets wild caught salmon (or whatever you have that looks good)
1/4c extra virgin olive oil
1 lemon, sliced
1 lemon, juiced
1tbs fresh rosemary, chopped
1tbs fresh basil, chopped
1tbs fresh minced garlic
1tsp Italian seasoning, dried (optional)
2 large zucchini, cut into long quarters
1 eggplant, but into 1/2"-1" slices (If you hate eggplant, sub in some summer squash, green onions, or asparagus...all are equally delicious)

Balsamic Drizzle:
1/4c extra virgin olive oil
1/4c balsamic vinegar
2tsp dijon mustard
1tbs fresh basil, chopped plus more for garnish
1tsp salt
1tsp lemon rind
1tsp minced garlic

Directions:
1. Place salmon in a large resealable bag.  Whip up your marinade: 1/4c olive oil, lemon slices, lemon juice, rosemary, basil, garlic, italian seasoning, and 1tsp salt.  Place the marinade in the bag, seal, and toss to coat evenly.  Let marinate at room temperature for 20-30 minutes, turning the bag occasionally.
2. While your salmon is marinating, get everything else ready: Heat up your grill, toss your veggies in a generous amount of olive oil and sprinkle them with salt, and whisk together your balsamic drizzle.
3. Grill your veggies and fish until veggies are tender and beginning to char and your salmon is just done (maybe 3-5 minutes per side depending on the thickness of your fish).  We use a Grilling Grate over our grill to make sure that the fish doesn't fall through.  Sometimes we also use a Fish Basket or make a foil packet and throw that on the grill.  They all work great.  If you make a foil packet, just make sure there is some room at the top for the steam to gather and grill about 10 minutes.
4. When your fish and veggies are ready, serve a huge serving on a plate and drizzle with your balsamic dressing and top with some fresh basil.  Enjoy the tastes of summer!

Healthy Paleo Coconut Shrimp

Yes, it is true.  No, I didn't trick you.  It is possible to make healthy food taste like junk food.  I have no idea why I never thought of this before now.  The idea came to me while I was brainstorming ways to add more coconut to my diet (for all the numerous health benefits of course).  I have plenty of coconut oil in the cupboard and I also have a bag of unsweetened organic coconut flakes... pair them with a pound of jumbo wild caught shrimp from Trader  Joe's and, Viola!, you have yourself a gourmet meal in less than 15 minutes.  It really doesn't get better than this.  In fact, I pretty  much want to eat this meal every single day.  That is how delicious it is.  You could pair this with your favorite dipping sauce, but I just ate them hot and straight off the plate.  I couldn't resist.  Enjoy!!

My new favorite dish!

Ingredients:
1lb jumbo wild caught shrimp, thawed under cold running water or in the fridge
1/3c unsweetened coconut flakes (NOT flour!):  I used Let's Do...Organic
1/4tsp salt
1/4tsp cayenne pepper
1/4tsp garlic powder
1 large egg, preferably omega-3 enriched, beaten
2-4tbs unrefined coconut oil

Directions:
1. If your cococnut flakes are course, then pulse them in a food processor to get them pretty fine.  Mine were already finely ground so I just measured them out of the bag.  Mix in your salt, cayenne, and garlic powder.  Place in a large flat bowl or pie tin (something you can easily dip the shrimp in).
2. Place your beaten egg in another shallow bowl or pie tin.  Add a pinch of salt here too.
3. Rinse and dry your shrimp so the egg sticks.  Heat a couple of tbs of coconut oil in a large nonstick skillet over medium high heat.  It's ready when you drop a piece of coconut in the skillet and it sizzles.
4. One by one, take your shrimp, dip each side in the beaten egg, then roll evenly in the coconut mixture.  Place them in the pan in a single layer.  After a couple of minutes, or when they turn golden brown, carefully flip them to the other side.  You may have to do these in a couple of batches depending how large your skillet is.  If the pan looks dry, add more oil!  As each one is golden and the shrimp is cooked through, place them on a plate.  Serve hot with your favorite dipping sauce or eat them plain!  Enjoy!

Pan Fried Fish w/ Lemon Almond Crumble & Asparagus

I absolutely love nut crusted fish.  There is something about delicate fish with a nutty crunchy coating that sends me straight into culinary heaven.  For some, the process of creating a nut encrusted meal is a long messy process.  For myself, after experimenting with several different ways to use nuts with fish and I specifically created this recipe for the busy no-fuss cook.  In less than 15 minutes, you can serve yourself and your loved ones a simple gourmet meal.  Stick with a mild flavored wild caught fish for this dish.  I like rock-fish, but in a pinch tilapia will do just fine.  Enjoy!

Fresh fish with a lemony almond crumble:  simple and delicious!

Ingredients (serves 4):
4 filets of wild caught fish, a mild white fish works best (I used Rock-fish)
4-5tbs butter
2tbs extra virgin olive oil
pinch thyme
1/2c unsalted roasted almonds, chopped
juice of 1 lemon
zest of 1 lemon
sea salt, to taste
1 large bunch asparagus

Directions:
1. Preheat your broiler and place the rack about 6 inches from heat.
2. Wash and trim your asparagus, toss with 1tbs olive oil and spread on a foil lined baking sheet.  Place under the broiler and cook until crisp tender and beginning to brown, about 10 minutes (flip half way though).
3. Meanwhile, in a large skillet, melt 1tbs butter and 1tbs olive oil over medium high heat.
4. Season fish with a bit of salt and a pinch of thyme.
5. Place fish into the skillet and pan fry until golden on one side, about 3 minutes.  Flip and cook on the remaining side until golden and cooked through, about 3 minutes more.
6. While the fish is cooking, melt the remaining 3tbs butter in a small dish.  Stir in lemon juice.
7. Melt a bit more butter into a small skillet or sauce pan over medium high heat.  Add the almonds and stir until coated. Pour half of the lemon-butter mixture into the small pan and stir well.  Add another pinch of thyme, a few pinches of lemon zest, and a bit of salt.  Cook and stir until the liquid is reduced.
8. When the asparagus is done, drizzle with the remaining lemon-butter.  Top with lemon zest.
9. Serve a plate with some asparagus.  Top with a fillet of fish and pour a quarter of the almond lemon crumble over each fish.  Serve hot and enjoy!

Fire Shrimp & Slaw

Oh how I love the jumbo wild caught shrimp from Trader Joes.  I still think it's the best shrimp I have ever had.  This is a quick and easy recipe for some spicy shrimp over a pile of creamy Celery Seed Coleslaw.  Inspired by the rich flavors of Mexico, I whipped up this dish for lunch using some garlic, shallots, fire roasted diced tomatoes, chipotle and cilantro.  The whole thing only took me about 15 minutes start to finish which makes this recipe great for weekdays and weekends alike.  The cool creamy slaw helps to tone down the rich spicy shrimp to make the whole thing perfectly balanced.  There's only one word to describe it:  unbelievable.

A rich spicy jumbo shrimp paired with a creamy crunchy sweet slaw:  perfection!

Ingredients:
1lb jumbo shrimp, peeled & deveined, tail on
1tbs butter
4 shallots, sliced thin
3 cloves garlic, minced
juice of 1/2 lime
1 chipotle chile in adobo, minced (remove seeds first if you don't like a lot of spice)
1 can fire roasted diced tomatoes
1/2c fresh cilantro, chopped
1tsp chile powder
1/2tsp cumin
salt to taste
3c Celery Seed Coleslaw for serving

Directions:
1. Heat a large skillet over medium high heat with 1tbs butter until melted.  Add garlic and shallots and cook until soft.  Add your shrimp and sprinkle with chili powder, cumin and salt.  Cook on one side about 3 minutes or until white and curled.  Flip shrimp.
2. Add tomatoes, cilantro, lime juice and chipotle chile.  Stir well and cook until the sauce has reduced a bit and the shrimp is done, about 3 minutes more.
3. Serve shrimp over a pile of slaw.  Enjoy!

Wild Salmon with Grilled Asparagus & Carmelized Shallots

It's finally spring so fresh asparagus is easy to find and very inexpensive this time of year (I found mine for $1 per pound).  To complement this fantastic veggie, I found an amazing deal at the grocery store for frozen wild caught Alaskan salmon (only $11 for 10 individually wrapped fillets!).  This salmon is so delicious the only regret I have is not buying more of it!  For this simple, spectacular meal I coated the salmon with stone ground mustard, lemon, butter, and dill and paired it with a big helping of grilled asparagus.  To add a bit of pizazz to the whole thing, I caramelized some shallots in a pan with butter, olive oil, dijon and white wine vinegar until they were brown and rich with flavor.  Throw them on top of the asparagus and you can call this my favorite lunch.  Will it be yours too?

A simple spring meal for any occasion

Ingredients (serves 3):
3 boneless wild caught salmon fillets, skin side down
2tbs butter
1 1/2tbs stoneground mustard
1/4-1/2tsp dill
1 lemon wedge
sea salt
1 bunch fresh asparagus
2tbs extra virgin olive oil
6 shallots, peeled and thinly sliced
2tsp dijon mustard
2tsp white wine vinegar

Directions:
1. Preheat your oven to 400F.  Preheat your grill to medium high heat.  Note:  If you like your salmon grilled, you could do this as well but I prefer mine baked since I didn't marinate it ahead of time.
2. In a small bowl, melt 1tbs butter.  Mix in stoneground mustard, dill, a squeeze from a lemon and some salt.  Mix well and taste to adjust seasonings.
3. Place salmon skin side down on a foil-lined baking sheet.  Spread about 1tbs of your mustard butter mixture over each fillet evenly.  Place in the center of a pre-heated oven and bake for about 10 minutes per inch of thickness (mine took 15 minutes).  Your salmon is done when it flakes easily with a fork.
4. Wash your asparagus, trim the ends and place them on a large tray.  Coat them evenly with 1tbs olive oil (alternatively use an olive oil sprayer and coat them well).  Sprinkle with sea salt.
5. Place asparagus on the grill and grill until softened and blackened on each side (this takes about 10-15 minutes).
6. While your salmon and asparagus is cooking, heat your remaining tbs butter and tbs oil in a large pan.  Add your shallot and cook over medium heat until softened and deep brown.  Add a bit of dijon and vinegar and stir well.  Season with salt.
7. Serve salmon with grilled asparagus topped with caramelized shallots.  Delish!

Cajun Shrimp with Creole Cocktail Sauce

Spicy rich sauteed cajun shrimp is paired with a ginger cinnamon cocktail sauce in this simple dish.  I got the idea to make cocktail sauce from scratch after reading a book called Pure Ketchup: A history of America's National Condiment.  Many of their traditional recipes call for fresh tomatoes and no added sugar or preservatives.  Making your own condiments takes a little more effort but it is worth it knowing you are eating something fresh, whole, and unprocessed.  The whole thing takes less than 30 minutes to make and would also make a great appetizer.  For an exceptional meal, try Trader Joe's Wild Blue Colossal Shrimp.  They are to die for!

Spicy shrimp dipped in a fresh tomato reduction sauce with ginger and spices

Cajun Shrimp Ingredients:
1lb wild caught shrimp, raw, deveined, tail on, and dethawed
2-3tsp cajun seasoning (I used Weber N'Orleans Cajun Seasoning)
1tbs butter, preferably organic

Creole Cocktail Sauce Ingredients:
5-6 large roma tomatoes, diced
1tbs minced fresh ginger
pinch cloves
1/4tsp allspice
1/8tsp cinnamon
1/8tsp cayenne
2tbs white balsamic vinegar
1tbs tomato paste
salt and pepper to taste

Directions:
1. In a large sauce pan, boil cocktail sauce ingredients until the tomatoes are broken down and thick.  Using an immersion blender (or in batches in a regular blender), puree until smooth. Adjust seasonings as needed.
2. Meanwhile, in a large nonstick skillet, heat 1tbs butter over medium high heat.  When the butter is sizzling, add your shrimp in a single layer.  Sprinkle generously with cajun seasoning.  Cook a few minutes on one side (they should begin to curl and be done on that side), then flip and cook a few minutes on the other side.  When the shrimp are no longer translucent and are curled, they are done.  Do not overcook!  Remove from heat and eat warm dipped in your fresh creole cocktail sauce.  Enjoy!

Salty Tuna Salad

Normally when you think of tuna salad, you think of the mayo and relish laden kind that makes up a typical lunchtime fare.  Instead of using your high fructose corn syrup laden relish I tried some diced green olives for a salty kick.  Add a squeeze of lemon and it was fantastic.  A quick and healthy lunch is served.

Who needs relish with this satisfying dish?!

Ingredients:
1 can low sodium albacore tuna
1tbs mayonnaise, gluten free
10 small green olives, chopped
1tbs olive juice
2 lemon slices, squeezed
1c broccoli slaw
1/2c arugula

Directions:
1. Drain your tuna.  Place in a bowl and mix in mayo and lemon juice.
2. Add your olives and veggies and mix well. Add olive juice and mix again until thoroughly coated.
3. Enjoy!

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Tomato Basil Shrimp Bisque

Traditionally, a bisque is made with a broth from the shells of crustaceans along with seasonings and cream.  This dish is not quite a bisque since I didn't take time to boil the shrimp shells and I certainly didn't add cream.  I was planning on adding some coconut milk at the end to make the whole dish creamy, but when I went to taste it, the soup was so fantastically seasoned that I didn't want to mess with it.  I must warn you:  this dish takes a while to make (upwards of 2 hours) but I promise you it is worth every minute.  There is nothing better than homemade roasted tomato soup.  Adding shrimp just put this dish over the edge.  It's literally my new favorite soup.  Enjoy!

Roasting your own tomatoes makes this dish taste fresher than any restaurant soup

Ingredients:
3lb tomatoes (I used about 8 large tomatoes), washed and cut in half
2tbs extra virgin olive oil (first cold pressed is best)
sea salt
2tbs butter, preferably organic or grass fed
2tbs minced garlic (about 3 cloves)
1tsp red pepper flakes
2 yellow onions, diced
28oz can whole peeled tomatoes (San Marzano tomatoes are best)
2 large carrots, peeled and sliced
1 quart chicken stock
1c fresh basil, sliced thin
1tsp dried thyme
2lb large wild caught shrimp (I found mine at Trader Joe's), dethawed
5 celery stalks, sliced

Directions:
1. Preheat your oven to 400F.
2. In a large baking sheet lined with nonstick foil, place your tomatoes in a single layer.  Toss them with the olive oil and sprinkle with sea salt.  Roast your tomatoes for about 45 minutes (they should look very soft and starting to brown or blacken).
3. Meanwhile, start your soup.  In a large stockpot heat 2tbs butter over medium high heat.  Add your garlic, carrots and onions.  Saute, stirring frequently, until onion is soft and translucent.
4. Add red pepper flakes and give it a good stir.  Add your can of tomatoes, chicken stock, basil and thyme.  Bring to a boil and then reduce to a simmer.  When the roasted tomatoes are done, add them to the soup pot with the rest.  Simmer the whole thing for 40 minutes. 
5. While your soup is simmering, prep your shrimp.  You will want to remove the shrimp from their shells (if they have any) and devein them carefully with a knife (aka get rid of the black stuff).  Then slice them in half lengthwise (so it looks like 2 thin shrimp) and make sure they are completely deveined on both sides once again.  Cutting them in half makes them curl perfectly when boiled in the soup.  Place them in a bowl.
6. After 40 minutes all the veggies should be soft and the flavors will have reduced a bit and blended perfectly.  Using an immersion blender, blend your soup until it is completely smooth.  No immersion blender?  Take your soup in batches and puree it in a regular blender on low (be careful because the steam will try to pop the lid).
7. Once your soup is pureed, add your shrimp and celery.  Boil for about 4 minutes, or until the shrimp turns white and curls.  Taste and adjust seasonings as needed.  Serve hot.  Enjoy!

Italian Rockfish with Roasted Tomato Basil Cauliflower

Trying to use up the food I had in the fridge, I came up with this simple dish.  I love pan fried rockfish with just a little Italian seasoning, butter and lemon.  I paired it with a large pan of roasted cherry tomatoes and cauliflower tossed in garlic, olive oil and fresh basil.  I used green cauliflower, which is basically a cross pollination between broccoli and white cauliflower.  Do not feel obligated to run out and find it.  Your basic cauliflower will work wonderfully here.  This meal takes less than 30 minutes to prepare and is perfectly satisfying.  Enjoy!

A perfect meal any day of the week!

Ingredients (serves 4):

4 wild caught rockfish fillets (another flaky white fish will do), 4-6oz each
1tbs butter, preferably organic/grass fed
1/2tsp Italian seasoning
4 cloves garlic, minced
1/4c fresh basil, sliced
1 head green (or other color) cauliflower
2 pints cherry tomatoes
3-4tbs olive oil (first cold press is best)
finely ground sea salt
lemon, optional

Directions:
1. Preheat your oven to 500F.  Meanwhile, cut your cauliflower into 1" florets.  In a large baking sheet lined with foil, toss tomatoes and cauliflower with oil until well coated.  Then toss in basil and garlic.  Sprinkle the whole thing with sea salt.
2. Roast your veggies in the center of a preheated oven for about 15 minutes, checking and tossing half way through.  They are done when the cauliflower is soft and browning and the tomatoes have popped and are tender.
3. While your veggies are cooking, heat your tbs of butter in a large nonstick skillet.  Sprinkle your fish with Italian seasoning and a bit of salt.  Fry your fish for about 2-5 minutes per side depending on the thickness (mine took about 3 minutes per side and it was 1/2" thick).  When done, squeeze a bit of lemon over the top.
4. Serve your fish with roasted veggies on the side.  Squeeze with more lemon if desired.  Enjoy!

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Spicy Bok Choy & Shrimp Stir-Fry

I bought some wild caught Argentinian shrimp at Trader Joes, and decided to use them in a simple stir fry for lunch.  To be perfectly honest, I had never tried bok choy before this dish and I can tell you that I have been missing out.  The health benefits of this little Chinese cabbage are endless: it aids in digestion, is full of antioxidants, vitamin A, C, beta-carotine, calcium, potassium, vitamin B6, folic acid and fiber.  It tastes like a mixture between cabbage and celery to me with a subtle sweetness.  When it cooks it lets out a lot of water which is why I had to cook the veggies and shrimp separately and then add them all together at the end.  With less than 30  minutes to prepare, you can enjoy this spicy dish any day of the week!

Spicy shrimp and vegetable stir-fry:  one of my favorite meals to make!

Ingredients:
2lb large shrimp, raw, thawed, and preferably wild caught if you can find it
1 large head bok choy, trimmed and cut into 1" strips
4 garlic cloves, finely chopped
2tbs virgin & organic coconut oil
4 green onions, sliced, green parts reserved
3tbs fresh ginger, minced
1 jalapeno, seeded and minced
8oz mushrooms, sliced
2tbs toasted sesame oil
3tbs tamari gluten free soy sauce
1tbs white wine vinegar
1/2tsp cayenne pepper (or more)

Directions:
1. In a large saute pan or stock pot, heat 1tbs oil over medium high heat.  Add mushrooms and cook until almost done.  Then add bok choy and give it a good stir.  Cover, reduce the heat to medium and cook until tender stirring occasionally (about 8 minutes).  Pour out any water in the pan.
2. Meanwhile, while the bok choy is cooking, heat your last tbs of oil in another large saute pan.  Add your garlic, the white parts of the green onions, ginger, and jalapeno.  Cook 1-2 minutes.  Add your raw shrimp and sprinkle them with a generous amount of cayenne pepper (skip if you don't like yours spicy).  Add sesame oil, tamari, and vinegar and continue to cook until shrimp curl up and are just done (overcooking them makes them chewy).  Then add your bok choy and mushrooms to the shrimp mixture and give it a good stir.  Taste and add more seasonings if needed.  Serve warm with sliced green onions on top.  Enjoy!

Nutritional Information:
1/4 of the meal = 1 serving
Calories: 252
Carbs: 5g
Fat: 12g
Protein: 46g
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Pan Fried Rockfish with Olive Medley

I found some wonderfully fresh wild-caught-rockfish at Whole Foods and was inspired to make it Greek style by pan frying it in a bit of butter & topping it with a medley of chopped olives and cilantro.  The sweet delicate fish tastes almost perfect with a pat of butter and lemon while the brined olives bring in saltiness and the cilantro makes the whole thing pop with freshness.  This dish takes less than 10 minutes to prepare and it tastes gourmet.  Now that's my kinda meal!

A beautiful fresh dish that is easy to make and tastes fabulous!

Ingredients (Serves 1):
1-3oz rockfish fillet
1/2tbs organic butter
1/4tsp minced garlic
a sprinkle of Italian seasoning
a sprinkle of sea salt
1 lemon wedge
4 pitted kalamata olives, chopped
1 large green olive, chopped
2tbs chopped cilantro

Directions:
1. Heat your butter in a saute pan just large enough to fit your fish over medium high heat.  Add your minced garlic and cook for a minute, making sure it doesn't burn.  Sprinkle your fish with Italian seasoning and sea salt and add it to the pan.  Cook about 3 minutes per side (more for a larger fillet) or until done.  At then end of cooking add a squeeze of lemon.
2. Meanwhile, in a small bowl combine olives and cilantro.
3. Serve fish with chopped olive medley on top.  Enjoy!

Nutritional Information:
1 serving = 1 3oz fillet of rockfish topped with olive medley
Calories: 193
Fat: 13g
Carbs: 2g
Protein: 19g
Sodium ~ 600mg

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Pecan Crusted Wild Caught Salmon

This is hands down my all time favorite salmon dish.  I haven't made it in a while so I forgot how amazing it is.  The rich salmon flavor holds up nicely with the dijon pecan topping.  I served mine with a big helping of Sauteed Swiss Chard with Lemon & Dijon.  I bought some fresh sockeye wild caught salmon on sale at Whole Foods yesterday and it is so delicious.  Remember, wild caught fish is always better than farmed!  The guy at Whole Foods asked me how I was planning to prepare it and when I told him he said, "Wow, yea I think that would be great together!  I want to try that!"  I am hoping you all have the same reaction as his.  Believe me, it's wonderful.

A rich delicious dinner in less than 30 minutes!

Ingredients: (serves 2):
2 4-6oz wild caught salmon filets
2tsp dijon mustard
1tbs organic butter, melted
1/4c chopped raw pecans
Squeeze of a lemon
Sea salt
Recipe for Sauteed Swiss Chard

Directions:
1. Preheat oven 400F.  Rinse and pat salmon filets dry.  Place a piece of regular foil down on a baking sheet.  Place the filets skin side down.  Rub 1tsp dijon on top of each filet.  Sprinkle with sea salt and squeeze a dash of lemon over both.
2. Mix melted butter and pecans in a small bowl.  Take 1/2 of the pecan mixture and place it evenly on top of each fillet.  Pour any extra butter over top.
3. Place in the oven and bake about 15 minutes or until done.  Baking the fish skin side down without oil will allow it to stick, making the fillet come right off the skin with a spatula.  Serve hot over a big scoop of swiss chard.  Enjoy!

Nutritional Information:
1 serving = 1 fillet
Calories: 350
Protein: 24g
Fat: 15g
Carbs: 2g
Sodium ~ 200mg

Lemon Dill Salmon Burgers

My favorite way to eat salmon is when I turn it into a burger.  There is something about mixing spices throughout the ground meat and frying it up in a pan that really highlights the flavors of salmon.  I absolutely love the Icelandic Salmon from Whole Foods and I'm at the point where I am disappointed if I buy anything else.  In this simple dish, I used lemon and dill to compliment the fish and I paired it with an Old Bay mayo.  This meal is Paleo friendly and gluten-free since I placed it on a bed of greens.  If you are not gluten free, no problem:  slide it between a warm delicious whole grain roll or bun and enjoy.  This meal won't disappoint.

A quick healthy lunch:  I could eat this every single day

Ingredients (makes 2 large burgers):
1lb good quality fresh salmon
1/2tsp dill
sea salt and ground pepper
1tsp lemon grass
zest of 1 lemon, 1/2 reserved
1/4c mayo
1/4tsp Old Bay Seasoning
juice from 1/2 of a lemon
1 large egg, preferably omega-3 enriched, beaten slightly
macadamia nut oil (or other healthy frying oil)
1/2 bag of baby greens

Directions:
1. If you salmon has skin, remove it carefully with a knife.  Cut it into pieces and place it in the food processor and pulse a few times (do not over pulse it or the meat will be tough).
2. With your hands, mix in the dill, a bit of salt and pepper, lemon grass, and 1/2 of your lemon zest.  Add in the egg and continue to mix (trying not to over mix - this will also make your meat tough).  Form 2 large burgers and set aside.
3. Meanwhile, heat up a large nonstick skillet with a tbs of macadamia nut oil or other oil with a high smoke point.  Over medium-high heat, pan fry your salmon about 3 minutes per side or until done in the middle.  Alternatively, you could throw these on a George Foreman grill (I tried this but my grill broke right in the middle of cooking them so I ended up having to pan fry them anyway).
4. While your salmon is cooking prepare your mayo:  Take your favorite mayo and mix in 1/2 of a squeezed lemon, half of the lemon zest and a few sprinkles of Old Bay Seasoning.  Taste and adjust.
5. To serve, place your salmon on a bed of greens (or in a bun) and then top with Old Bay mayo and enjoy!

Balsamic Baked Mahi Mahi with Roasted Green Beans & Bacon Potatoes

The weather is cooler and the trees are changing colors.  It's finally starting to look like fall, which has me thinking about the holidays.  Lately I have been reminiscing over my mother's Thanksgiving green beans.  I haven't been home for Thanksgiving for years, but I know she still makes a huge pile of bacon baked green beans and my family eats them all!  I decided to roast some green beans in olive oil and garlic and then top them with crumbled bacon.  Of course, I added a sauteed bacon potato medley to the dish too and topped it off with a big fillet of marinated mahi mahi.  Oh how I wish I had leftovers to eat it again today!   It was incredible. 

Why does bacon make everything better?!

Ingredients:
2 large fillets mahi mahi, or other mild fish
2tbs extra virgin olive oil
juice of 1 lemon
1/4c balsamic vinegar
2tsp minced garlic
2tsp fresh basil
1tsp dried rosemary
2tsp soy sauce
6 slices uncured nitrate free bacon
1tbs butter
6-8 baby medley potatoes (yellow, red and purple), washed and cut lengthwise into 4 pieces each
1 package fresh pre-washed and trimmed green beans
2tsp minced garlic
sea salt, to taste

Directions:
1. In a bowl, mix together olive oil, lemon juice, vinegar, garlic, basil, rosemary and soy sauce.  Place fish in a resealable plastic bag and pour in the marinade.  Let marinate for at least 30 minutes (or up to 2 hours).
2. Preheat your oven to 400F.
3. Heat a large saute pan with some water and a steamer basket inside to high.  When boiling, add potatoes, cover with a lid and turn to medium low.  Let steam about 10 minutes or until just done when pierced with a fork.  Set aside.
4. Toss green beans with a little olive oil and some minced garlic.  Place them on a baking sheet and then into the oven for 20-25 minutes or until browned, cooked and sizzling.
5. Also place mahi mahi in the oven on a baking sheet.  Bake for 10 minutes per inch at the thickest part (for mine it took 20 minutes).  You know it's done when it flakes easily with a fork.
6. Meanwhile, cook up the bacon in a pan.  Crumble the bacon.  Pour out the oil.  Then add a pat of butter and saute the potatoes with a bit more garlic in the pan until the potatoes are nice and crispy (this takes me about 10 minutes).
7. When everything is done, pour the potatoes into the baking sheet and toss with the green beans.  Top with the crumbled bacon.  Serve with mahi mahi on top.  So good!