Tag Archives: diet

Mediterranean Baked Fish

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After all of the rich food and desserts we enjoyed during the holidays the recipe below is a welcome change to nutritious lighter fare that still offers the comfort and heartiness desired in the winter months.

 

Mediterranean Baked Fish with Herbed Lentils

  

Ingredients (for four servings):

 

  • (4) Eight ounce filets of flaky white fish i.e.: Cod, Haddock, Tilapia or Halibut
  • Cup (approximately 20) whole, pitted, Kalamata olives
  • Cup (approximately 20) whole, cherry or grape tomatoes
  • Large bunch of leeks
  • Bunch of fresh Basil (approximately 12 whole large leaves)
  • Fresh lemons
  • Tablespoons of grape seed oil
  • Cloves fresh garlic, finely diced
  • Teaspoon ground sea salt
  • (1/2) teaspoon fresh ground pepper

 

Preheat oven to 350 degrees.  Thoroughly clean the leeks by cutting the green tops and roots off, slice the remaining shafts vertically down the middle then soak them in a bowl of water to remove all of the sand.  Make horizontal slices creating half moon shaped ribbons. Add the leeks to a large skillet with the finely diced garlic cloves and sauté together on medium heat for 5 minutes or until the leeks are soft.

 

Line a large glass-baking pan with the Basil leaves then place the fish on top.  Cover the fish with sautéed leeks and garlic, Kalamata olives and tomatoes.  Add ¼ cup of fresh lemon juice, 2 tablespoons of grape seed oil, sea salt and pepper. Top with freshly sliced lemon wedges and cover tight with tin foil.

 

Based on the thickness and type of the fish, bake for 12-17 minutes.  It should flake with the touch of a finger or a fork when it’s ready.

Herbed Lentils with Spinach

 

Ingredients

  • 1 cup French lentils
  • 2 cups water
  • 2 tablespoons grape seed oil
  • 2 tablespoons diced shallots (approximately 1 large shallot)
  • 3 cups baby spinach leaves (about 3 ounces)
  • 1/4 cup chopped fresh basil leaves
  • 1/4 cup chopped fresh flat-leaf parsley
  • 1/4 cup chopped fresh mint leaves
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Place the lentils in a pot with the water and bring to a boil. Cover and simmer for 30-35 minutes, until the lentils are tender but still retain their shape. Drain any excess water from the lentils and set them aside.

Heat the grape seed in a large skillet over a medium-high heat. Add the shallots and cook until they are softened, about 3 minutes. Add the spinach and cook until just wilted, about 2 minutes. Add the lentils, basil, parsley, and mint to the pan and stir to combine. Cook until warmed through, about 1 minute. Stir in the lemon juice, salt and pepper and serve.

Please note: The photo above shows the herbed lentils with tomatoes.  Since tomatoes are in the Mediterranean Fish recipe,  I leave them out for this meal but it is your personal preference.

 

 

 

 

 

 

 

 

Tropical Ceviche

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After returning from Zihuatanejo Gurrero, Mexico in June, I have more passion than ever for embracing an organic lifestyle.

While taking in the view along Playa la Ropa, it was hard to miss the beautiful local people exuding a glowing love for life.

It was the sunshine, waves, palm trees and environment that offered nothing but the freshest foods on earth that inspired me to create these tropical recipes for you.

“Tropical Ceviche”

1 medium Papaya (2 cups)

2 large Mango’s (2 cups)

1 small pineapple (1 cup)

4-5 Key Limes (1/4 cup fresh squeezed juice)

1/2 cup coconut water

1/3 cup unsweetened shaved coconut

Pour the lime juice and coconut water into a large bowl and whisk them together.  Chop all of the fresh fruit into pieces that are slightly smaller than “bite” size but bigger than “diced”.  Place all of the fruit chunks in your bowl and thoroughly coat them with the lime juice mixture.  Marinate 20-30 minutes, garnish with shaved coconut and serve chilled. For an adult version, replace the coconut water with Vodka and let the mixture marinate at least 1 hour before serving.

“Tropical Ceviche” as a main course

This recipe can also be modified to become a main course.  Simply marinate a couple of  Tilapia  fillets (or other similar white fish) in lime juice and a pinch of sea salt; cover and place in the refrigerator for a minimum of one hour, no longer than three hours.  The citrus from the lime juice will cook the fish and provide the addition of protein to this tropical dish. After marinating the fish, pull it apart into bite size pieces and fold them into the mixture.  To garnish this dish as a main course, replace the shaved coconut with chunks of avocado and fresh Cilantro.

Understanding Cholesterol

Understanding Cholesterol

We often hear about the importance of cholesterol and terms like good cholesterol and bad cholesterol.  However, not many people have a healthy understanding of cholesterol and what it means to their health.

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There are a lot of factors that can cause or contribute to high cholesterol, among them is diet.  Proper dietary choices is just one potential way to reduce the risk the health risks associated with high levels of cholesterol. Whether its cholesterol or other health concerns, a better diet is a great first step.

High blood cholesterol signals a higher risk of heart attack and stroke. That’s why it’s  important to have your cholesterol levels checked regularly and discuss them with your doctor.

A “lipoprotein profile” is a test to find out your blood cholesterol numbers.   It gives information about total cholesterol, LDL (“bad”) cholesterol and HDL (“good”) cholesterol, as well as triglycerides (blood fats).

The American Heart Association and American Stroke Association have an excellent handout on cholesterol and what healthy levels should be.  Download a free pdf copy of the American Heart Association and American Stroke Association brochure.

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