Asparagus and Tomato Saute

Asparagustomatosaute

Beautiful, Healthy and Delicious – Spring is in the Air!

Being one of the first vegetables to be harvested in spring, asparagus is not only delicious but is full of health benefits. Asparagus is one of the top 20 nutrient dense foods based on caloric content. It is loaded with vitamins A, C, E, K and Chromium, which enhances the ability of insulin to transport glucose into cells.

Asparagus is also high in fiber, which helps maintain a healthy digestive tract by curbing constipation and helping the body to rid itself of toxins.

This recipe not only contains asparagus but other delicious vegetables to make it extra healthy. Feel free to add other seasonal fresh vegetables into the mix.

Asparagus

Ingredients:

  •               1 1/2 cups whole (organic) cherry or grape tomatoes
  •               1 bunch (organic) asparagus (or about 10 oz.), chopped in thirds.  

(Other vegetables may also be added such as zucchini, bell pepper)

  •               1/2 red onion, sliced
  •               Whole garlic cloves, to taste (start with 2-4)
  •               2 lemons, quartered and seeds removed (optional)
  •               1 tablespoon olive or avacado oil
  •               1 teaspoon fresh or dried thyme
  •               Himalayan sea salt & cracked pepper, to taste
  •               1 teaspoon fresh or dried thyme

For A Main Course Option add in:

  •               1-2 boneless, skinless chicken breasts, cubed 
  •              Or 1 15 oz. can white beans, drained and rinsed for a vegetarian option
  •              Cooked whole grain such as quinoa, farro, brown rice 

Preparation:

  1. Prep your veggies and place in medium size bowl along with salt, pepper and thyme. Drizzle with 1 tsp. of oil and mix to coat.
  2. Add the remaining oil to a large saute pan and heat on medium to medium high.
  3. If using chicken, add chicken to skillet and cook until no longer pink inside, about 5-10 minutes.
  4. Add vegetables and lemons and cook for about 8 to 10 minutes stirring occasionally, or until tomatoes soften.
  5. A few minutes before you’re ready to remove from heat, add beans (if using) and let warm through.
  6. Serve on a bed of grains of choice (optional).

 

Serves 2 generously.

Adapted from “The Simple Veganista” by Sue Smith

Additional References: Medical News Today and Web MD  

Sensational Salmon

IMG_4285 (2)

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