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Ginger Salmon
INGREDIENTS
3-4 ounces of wild caught Salmon
1-2 carrots cut on diagonals or diced
1/2 cup broccoli cut into florets
ginger - grated about 1/4 cup (more or less depending on your taste)
garlic - minced (optional)
1 onion cut in long pieces
1/2 cups leafy greens (something you like - kale, collards, bok-choy)
olive oil
tamari or sea salt
NOTE: you can also use other veggies if you choose
WHAT TO DO
In a frying pan or wok, place olive oil and saute onions and garlic
Place about 1/4 cup of water and add carrot, salmon and other veggies
Cook for 3-4 minutes
Add grated ginger and let fish simmer in the ginger water with the veggies until almost done (around 5-6 minutes)
Add leafy greens and cook for another 3-4 minutes (longer if you are using collards)
Add tamari or sea salt to taste
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St. Paul Health Fair Recipes:
On Saturday, September 10th I participated in a health fair at my church. I prepared some wonderful recipes for people to sample. There were a lot of requests for the recipes so I decided to post on my web site.
COCONUT PUMPKIN SOUP
Any orange fleshed squash can replace pumpkin in this recipe, which would make the taste slightly more delicate. Don't omit straining the soup at the end if you like a creamy silky texture. Lite coconut milk can be used for lower fat content and a more subtle coconut taste.
INGREDIENTS
1 TBS unsalted butter or dairy-free margarine
2 TBS extra virgin olive oil
2 pounds pumpkin, cubed
1 pound sweet potato, cubed
1 sweet onion, coarsely chopped
1 leek, cleaned and coarsely chopped
6 cloves garlic, peeled
Salt and fresh black pepper
2 TBS fresh ginger, chopped
Juice of 1 to 2 limes
1-2 TSP red curry paste
1 (4-inch) piece fresh lemongrass, smashed with the back of a knife, more for garnish
6 cups gluten-free vegetable broth
1 (13.5 ounce) can coconut milk
Preheat oven to 350 degrees F.
Put butter and oil in a roasting pan and melt butter in the oven. Put pumpkin, sweet potatoes, onions, leek and garlic in the pan and toss, coating everything with butter and oil. Sprinkle with salt and pepper. Cover with foil. Cook in preheated oven until the vegetables are soft, stirring occasionally.
Put cooked vegetables, their cooking juices, ginger, lime juice, red curry paste, lemon grass, vegetable broth and coconut milk into a large pot. Bring to a boil and then simmer for 20 minutes.
Remove lemon grass. Puree soup and strain. If soup is too thick, use more vegetable broth. Taste for seasoning. Garnish with strips of lemon grass and freshly ground pepper. Serve hot.
Each serving contains 192 calories, 12g total fat, 7g saturated fat, 0g trans fat, 3mg cholesterol, 153mg sodium, 20g carbohydrate, 3g fiber, 3g protein
GRAIN-OLA
Although we think of granola as health food, many of the versions currently available are made with highly processed oils and refined sweeteners. This granola is a mixture of honey and citrus flavored oats toasted until golden and then tossed with a colorful selection of dried tropical fruits. It keeps well stored in a glass jar and makes a great housewarming gift. Serve with creamy, cultured yogurt and fresh fruit for a perfect pairing.
INGREDIENTS
4 cups old-fashioned rolled oats (I like to use Gluten-Free)
3/4 cup unsalted raw sunflower seeds
1/4 cup wheat germ
1/2 cup wheat bran
1 cup walnuts or macadamia nuts, chopped into halves or quarters
1-1/2 cups unsweetened shredded coconut
1-1/2 cups assorted unsulfured dried fruits (try tropical fruits like dried pineapple and dried papaya) or just use raisins and cranberries.
Grated zest of 2 oranges
3/4 cup raw mild-flavored honey
1/4 cup coconut oil
Preheat oven to 300 degres F and set aside 2 rimmed baking sheets with parchment paper.
Combine the oats, sunflower seeds, walnuts, coconut, dried fruits, and zest in a large bowl. heat the honey and coconut oil in a small saucepan over low heat, whisk to thoroughly combine, then pour over the oat mixture and stir until everything is well coated.
Divide the mixture between the baking sheets and spread into a thin layer. Bake, stirring every 10 minutes, for about 40 minutes, until toasty golden brown. Cook completely, then store in an airtight container at room temperature.
Makes about 10 cups
HIGH ENERGY TRAIL MIX COOKIES
INGREDIENTS
1-1/2 cups spelt flour (or whole wheat pastry flour)
1/4 cup maple sugar (or organic sugar)
1/4 cup brown rice syrup
1/8 tsp. sea salt
1/2 tsp cinnamon
1 tsp baking powder
1/2 cup almonds
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
1/4 cup cranberries
1/4 cup raisins
2 TBS walnut oil
1 TBS honey
1 egg, beaten
1 TSP vanilla extract
2 TBS organic butter, softened
Preheat over to 350 degrees. Combine spelt flour, sugar, cinnamon, baking powder and sea salt. Add in almonds, pumpkin seeds, sunflower seeds, cranberries and raisins. In a separate bowl whisk walnut oil, egg, honey and vanilla together. Combine the wet ingredients with dry ingredietns to form batter. Work softened butter into the batter with your hands or a fork. Line a cookie sheet with parchment paper and drop 1 heaping TBS of batter onto the sheet. Flatten lightly with a fork. Bake 20-25 minutes or until lightly brown on the edges. Yield: 12-16 cookies
WHEAT BERRY SALAD
with Citrus, Toasted Pine Nuts, Feta, and Spinach
INGREDIENTS
2 cups soft wheat berries, rinsed
6 cups water
2 TSP fine-grain sea salt, plus more as needed
Freshly ground black pepper
3 generous handfuls spinach leaves, stemmed and well rinsed
1 cup toasted pine nuts
1/2 cup crumbled feta cheese
CITRUS DRESSING
grated zest and juice of 1 orange
1 TBS freshly squeezed lemon juice
1 TBS minced shallot
1/2 cup extra-virgin olive oil
WHAT TO DO
Combine th ewheat berries, water, and 2 TSP salt in a large saucepan over medium-high heat. Bring to a boil, lower the heat, and simmer, covered, until plump and chewy, about an hour or so. The berries should stay al dente, and the only way to be sure they-re done is to taste a few. Drain and season taste with more salt.
TO MAKE DRESSING
Combine the orange zest and juice, lemon juice, and shallot. Whisk in the olive oil and season with a few pinches of salt and a few grinds of pepper.
Toss the hot wheat berries with the spinach, pine nuts, citrus dressing, then top with the feta. Taste for seasoning and sprinkle with a bit more salt if needed.
Serves 4 to 6