Quick broiled Broccoli

broiled brocoli

Broccoli has great benefits, and cooked with Coconut Oil, Even Better!

Broccoli is a member of the cruciferous family of vegetables which contain phytochemicals, vitamins, minerals and fiber.  Eating broccoli is said to lower our risk of cancer and may help protect us against cardiovascular disease.  Michelle’s family enjoys this recipe because of the browning effect from the broiler, it gives it an enhanced flavor and richer dimensions.  This cooking method is also great for cauliflower.  Enjoy!

brocoli

Ingredients:

  • Two Heads of Broccoli
  • 1/2 to 3/4 cup of Coconut Oil, melt in a pan (depends on taste)
  • 1 tsp salt
  • 1 clove of garlic, minced

Preparation:

  1. Rinse broccoli, pat dry and cut into pieces. Place in glass container. Add the other ingredients then stir.
  1. Position oven shelf right below broiler unit. Turn broiler on.
  1. Cover container and shake to thoroughly coat mixture. Cover a baking sheet with tin foil and place mixture on it.
  1. Set timer for 10 minutes. Stir mixture then continue to broil for 5 more minutes or until desired results.

Serves 2

Submitted by Michelle Helland

Additional resources: Web MD cruciferous vegetables

Sensational Salmon

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Sensational Salmon, Beautiful, Delicious, and Healthy!

Why are Fish and Fish Oil essential ingredients for health?  They are high in omega-3 fatty acids. Omega-3 fatty acids are the “good guys” that help to lower triglycerides in the blood and too many triglycerides can increase your risk for heart disease. Among the omega-3 fatty acids are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA and EPA are important for not only heart health, but for brain and eye health and reducing inflammation.  Our “Sensational Salmon” has natural Omega-3 fatty acids and the added benefit of Coconut oil; another excellent ingredient for your health. This recipe is great for a larger gathering and can easily be multiplied. Simply marinate (at least 4 hours) and grill!   For a lovely tropical meal, serve with Avocado slices (another good fat!), Grilled Pineapple, lightly tossed greens and lemon or lime wedges.

Ingredients:

  • 1/4 cup liquified coconut oil
  • 3 TBS organic soy sauce
  • 2 TBS balsamic vinegar
  • 2 TBS dijon or coursely ground mustard
  • 1 TBS grated fresh ginger
  • 2 tsp raw coconut sugar (or brown sugar)
  • 2 green onions, thinly sliced
  • 1 clove garlic finely chopped
  • 1/2 tsp sriracha hot chile sauce (optional)
  • 1/2 tsp sesame oil
  • 1 lb fresh, wild caught Salmon (Skin and bones removed, cut into 4 fillets)

Preparation:

  1.  In a medium sized glass bowl, whisk together all ingredients (except salmon)
  2. Prepare salmon fillets and place in a glass dish
  3. Pour marinade over fish, turn to coat
  4. Cover dish and refrigerate for a minimum of 4 hours or up to overnight
  5. Preheat grill to medium, oil grill rack or fish basket
  6. Remove salmon from marinade and place directly on rack or into fish basket
  7. Salmon needs about 10 minutes per inch of thickness (at thickest part) on the grill
  8. Turn halfway through
  9. Salmon will just start to flake when it’s cooked through and should have a little char on the outside, take care not to overcook
  10. Plate with optional garnishes and serve while still warm

Serves 4-6

Coconut Panko Prawns

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We love this delicious and healthy take on traditional “Shrimp Scampi”….and it’s a snap to make!

Using coconut oil instead of butter and olive oil gives this dish a lovely and subtle coconut flavor.  Panko (or alternatively gluten free bread crumbs) ensures a light crispy texture and is a great alternative to traditional breadcrumbs in this dish.

Ingredients:

  • 1 lb (or a half pound per person) wild caught prawns
  • 2 cloves of garlic, minced
  • 1/2 cup white wine
  • 4 TBS coconut oil, liquified and divided in half
  • Several sprigs of Fresh dill, snipped
  • 1/2 cup panko (or gluten free alternative), preferably organic
  • Juice of 1 lemon
  • Freshly ground pepper to taste
  • 1/2 lemon pitted and sliced for garnish (optional)
  • Fresh mint or basil leaves for garnish (optional)

Preparation:

  1.  Peel and de-vein the Prawns, rinse in cold water, drain
  2. Combine garlic, wine, 2 tbs coconut oil and dill in a medium glass bowl
  3. Add prawns to marinade and let sit at room temperature for 10-15 minutes
  4. Heat large saute pan (cast iron works especially well) to medium high
  5. Add remaining coconut oil to coat pan evenly, add more if necessary
  6. Dredge prawns in panko to form a light coating on all sides
  7. Sautee for 2-3 minutes, adjusting heat as needed.
  8. Turn over and squeeze half of the lemon juice over the prawns, add pepper to taste
  9. Cook for an additional 2-3 minutes until done, prawns should be pink and not translucent and the crust should be crispy golden brown.
  10. Arrange prawns on serving plate and squeeze additional lemon half over them.
  11. Garnish with lemon slices and mint or basil leaves (if using)