This post is in honor of Movember– a month dedicated to Men’s Health!
Most men eat a breakfast comprised of carbohydrates and coffee. This is something that has to change! If you are a man reading this article and you want energy throughout the day, you need to get a jump-start with a power-breakfast. The ideal breakfast would consist of protein, healthy fats and some healthy (un-refined) carbohydrates. A balanced breakfast will provide you with the nutrients your brain and muscles need for a productive day.
Check out this simple recipe that was designed just for you!
I have always been a fan of baked salmon, however I only recently become a fan of fresh dill. I have never been very comfortable cooking with dill because I never knew what to pair it with. Since it is summer and I am feeling adventurous, I decided to try something new. I absolutely love this fresh Lemon and Dill Salmon recipe. It is more than perfect for summertime.
Salmon is well-known in the nutrition world as a good source of Omega-3 fatty acids. Omega-3 fatty acids are good for our health because they are anti-inflammatory. Other sources of Omega-3 fatty acids include: fish oil, olive oil, avocados, and almonds.
1lb wild-caught salmon
1 Tbsp tea seed oil
1 tsp sea salt
1/8 tsp black pepper
1 bunch dill, chopped
1 small lemons, 1/4 inch slices
1/2 cup organic vegetable stock
1. Heat oven to 350 F degrees
2. Line a large baking sheet with parchment paper.
3. Place 3-4 lemon slices and 1 Tbsp chopped dill on the baking tray.
4. Rinse salmon then dry. Rub both sides of salon with tea seed oil, sea salt and pepper.
5. Place 3-4 lemon slices and 1 Tbsp chopped dill on top of salmon.
6. Add organic vegetable stock to the baking dish to surround the salmon
7. Cover with aluminum foil and bake for 20-25 minutes. (cooking time varied depending on thickness of salmon)
Note: Serve hot or take salmon out of the oven to cool for an hour before serving
This salad is composed of beautiful color combinations and fresh flavors that are perfect for summer. It has a nice fusion between mexican and asian flavor profiles. I love switching it up every now and then from the standard ‘leafy green’- based salad. For those of you who have never experimented with Jicama, let me introduce you to one of my favorite vegetables. Jicama also pairs well with some chili and lime for a refreshing snack.
Simple. Quick. Refreshing.
Prep time– 10 minutes Serves– 4
1 bunch pink radishes, thinly sliced (round or sticks)
1 english cucumber, thinly sliced
1/2 small jicama, peeled and sliced into sticks
1/2 mango, cut into cubes
1/2 cup, chopped cilantro
Lime Vinaigrette Dressing
1/4 cup lime juice (about 3 limes)
1/2 tsp celtic sea salt
1/3 cup extra virgin olive oil
Drizzle 1/2 of dressing over the salad lightly. Toss and then adjust with more dressing if needed. Top with a pinch of cayenne pepper.
Note: Add some quinoa plus tofu or grilled chicken to turn this appetizer salad into a main dish.
Recipe adapted from Isabel’s Cantina
A fresh, light & zesty summer dinner in just 35 minutes! Baking fish in the oven is one of my favorite cooking methods. I am a huge fan of working smart in the kitchen as opposed to working hard. While the fish is in the oven, there is plenty of time to reduce the sauce and to do a quick clean up of the kitchen.
Citrus Marinade – 5 minutes
Zest of 1 orange
Zest of 1 lemon
½ cup orange juice*
2 Tbsp lime juice*
2 Tbsp lemon juice
½ tsp minced ginger
Fish- 30 minutes
1.5 lbs of wild sea bass (you can use tilapia, salmon, or black cod)**
½ tsp salt, divided
1 tsp Dijon mustard
Mix ‘Citrus Marinade’ ingredients together, split into two parts.
Place fish in half of ‘Citrus Marinade.’Refrigerate for 10 minutes.(Can leave in marinade for 20 minutes for more flavor)
Turn on oven to 400F degrees
Place fish in oven for 10-15 minutes or until cooked
In the meantime, place Dijon and the remainder of ‘Citrus Marinade’ in a medium saucepan. Bring to a simmer until the liquid is reduced by ½.
Pour the reduction over the fillets.
** Fish guidelines: Choose wild over farmed. Choose fresh over frozen.
[Recipe adapted from Rebecca Katz]
Place fish over sautéed vegetables for dinner or over a salad for lunch.
You are most likely familiar with the classic pesto made with basil and pine nuts. Today, we are about to take pesto to a whole new level. In 10 minutes, you will have a delicious alternative pesto that will add a flavor kick to many of your favorite foods.
Some suggested uses for pesto include:
Spread on a wrap or sandwich
As a pasta sauce
Combined with your favorite whole grain salad
As a dip for veggie sticks/ whole grain crackers
With your eggs or tofu in the morning
1/4 cup almonds
1 small bunch of kale (dinosaur or curly kale), de-stemmed
3 basil leaves
Juice of 1 lemon
1 medium clove of garlic
1/4 cup olive oil (or more for creamier consistency)
1/2 tsp sea salt (to taste)
Pre-heat oven to 350 F degrees. Line a baking tray with parchment paper and spread almonds out evenly. Place in oven for 10 minutes or until toasted. (Be sure not to burn.)
Sprinkle 1/4 tsp sea salt over kale in a bowl and massage for 3 minutes (or until wilted).
Blend all ingredients into food processor until well combined. For creamier pesto, add more olive oil.
Nutrition fact: Consider this pesto as a healthy fat addition to your snacks and meals. The almonds and olive oil will keep you feeling full for longer when combined with a carbohydrate and/or a protein. Plus this pesto gives you a great excuse to sneak more leafy greens and herbs into your diet.