Baked Lemon-Herb Salmon & Herbed Quinoa

When my husband ate this last night, he said "this is the best salmon I have ever tasted; this is company-good!" and when he is willing to feed something to other people, it is definitely good.  What is even better is that it is incredibly easy to make.  If you are a quinoa-lover, as I am, then this herbed quinoa is a great side to go with the salmon, as they both have an olive oil, lemon juice and parsley base and so pair together well.  Plus, it is nice to use up the parsley in more than one dish since you get so much in a bunch. I feel so wasteful when I toss out an old half-used bunch of parsley or cilantro.  This quinoa can also be made ahead of time. I made it a few hours before dinner and just tossed it in the fridge.

Baked Lemon-Herb Salmon & Herbed Quinoa

Baked Lemon- Herb Salmon

Makes 2 servings

Ingredients

2 wild salmon filets (4-6oz each)
2 garlic cloves, minced
2 Tbsp olive oil
1 tsp dried basil
1/4 tsp salt
1/4 tsp pepper
1 Tbsp fresh lemon juice
2 Tbsp fresh parsley, chopped

Directions

1. Preheat oven to 375 degrees. In small bowl, whisk together all ingredients (except salmon).

2. Place salmon filets, skin side down, on center of a large piece of foil. Place in glass baking dish.  Pour mixture over salmon filets and enclose the filets to make a pouch with the foil. Place in oven and bake for 40 minutes, or until cook through.

(Recipe adapted from allrecipes.com)

Herbed Quinoa

Ingredients

2 3/4 cup organic chicken stock
1/4 cup fresh lemon juice
1 1/2 cups organic quinoa, uncooked

 Dressing:1/4 cup olive oil
1/4 cup fresh lemon juice
1/2 cup fresh organic parsley, chopped
1 Tbsp fresh organic thyme, chopped
Salt and pepper, to taste

Directions

1. In a medium sized sauce pan, combine chicken stock, lemon juice and quinoa. Bring to a boil; reduce heat to a simmer and cook for about 14 minutes, covered, until liquid is absorbed.

2. To make the dressing, combine all dressing ingredients in a small bowl and whisk together. Pour over quinoa and stir until evenly combined. Serve warm or cold.

(Recipe adapted from Giada De Laurentii's Herbed Quinoa recipe on food network.com)

What are the nutritional benefits of this meal? Wild salmon gives nice dose of omega-3s and protein. Garlic contains flavonoids (a type of antioxidant), and is a great source of vitamins C and B6, and the mineral manganese. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control. Lemon juice is high in vitamin C. Parsley is rich in vitamins C, K and A. Quinoa is a whole grain and is a complete protein, meaning it contains all 9 essential amino acids. Quinoa is also a great source if fiber, iron, lysine, magnesium, riboflavin and manganese. 

Classic Cobb Salad with Dijon Vinaigrette

I like pretty much all salads, but I can sometimes get into a rut, making the same old tossed salad with the same simple vegetables and dressing. So I decided to do something different and make a big cobb salad with a new salad dressing to branch out a bit. This was really good and was a complete meal in itself.  It does take a bit of prep time to cut cook/cut-up all of the toppings, but if you cut the vegetables up ahead of time and pre-cook the eggs, chicken and/or bacon, it saves a lot of time when you go to assemble the salad. The dijon vinaigrette was really good without being over-powering. I doubled the amounts of the ingredients that I have listed for the dressing so that I would have extra for other salads, and I'm glad I did because it is so good!

Classic Cobb Salad

Makes 6 servings

Ingredients

8 slices all-natural, pasture-raised bacon
4 organic free-range eggs
1 Tbsp white vinegar
Kosher salt
2 organic free-range chicken breasts
Salt, pepper and garlic powder, for seasoning
1/4 cup apple cider vinegar
1/2 shallot, minced (about 2 Tbsp)
1 Tbsp dijon mustard
1/4 cup olive oil
1/2 tsp salt
Pepper, to taste in dressing
2 avocados
2 roma tomatoes, chopped
1/2 red onion, chopped
3 heads organic romaine lettuce, washed and torn into pieces
4 oz crumbled blue cheese

Directions

1. Preheat oven to 400 degrees. Arrange bacon on baking sheet and cook in preheated oven until crisp, about 8 minutes, turning at 4 minutes. Remove from oven and let cool on paper towels to collect excess fat. When cool enough to handle, crumble bacon and set aside.

2. Place eggs in pan and cover with cold water and add white vinegar. Bring to boil. Remove from heat and cover. Let stand for 15 minutes. Drain and run under cold water to cool. Peel and chop eggs and season with kosher salt.

3. Season chicken breasts with salt, pepper and garlic powder. Brush with olive oil. Heat grill pan and grill pan top over medium high heat. Place chicken breasts on grill pan and cover with grill pan top. Grill about 4-5 minutes per side, or until cooked through. Remove from heat and let sit for 3-4 minutes. Slice chicken into strips.

4. To make the dressing: whisk together cider vinegar, shallot, mustard, salt, and pepper. Toss sliced chicken with 1 Tbsp of dressing in a separate bowl.

5. Remove skin and pits from avocados and dice. Season diced tomatoes with salt.

6. In a large bowl, place dressing on bottom, topped with lettuce.Arrange bacon, eggs, chicken, avocados, tomatoes, and blue cheese in rows on top of lettuce. When ready to serve, toss salad and season with additional salt and pepper, to taste.

(Recipe adapted from Food Network Magazine's recipe on foodnetwork.com)

What are the nutritional benefits of this meal? Pasture-raised bacon, like all pasture-raised meats, is higher in omega-3 fatty acids compared to conventional meat. They provide protein, and are also one of the best food sources of choline. Chicken is an excellent source of protein and is rich in B vitamins. Avocados are rich in monounsaturated fats that have been shown to boost HDL (good cholesterol), and are an excellent source of vitamins C,E and carotenoids lycopene and beta carotene, as well as the minerals selenium and zinc. Tomatoes are high in vitamin C and lycopene. Red onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese. Romaine lettuce is an excellent source of vitamins, A,  K and folate, as well as the mineral molybdenum, and is a very good source of fiber, minerals manganese, potassium, copper, and iron, as well as vitamins biotin, B1 (thiamin) and C. Blue cheese is a great source of protein and calcium.

Garlic & Lime Flat Iron Steak

We got a couple of great grass-fed flat iron steaks in a recent shipment from Door to Door Organics, and they tasted so good in this garlic and lime marinade. We put the beef in the marinade in the morning and let it sit in the fridge all afternoon. You could also let it sit overnight. To complete our healthy Mexican fiesta dinner, we made some brown rice, vegetarian beans, peppers and onions, and sliced up some fresh avocado to go with our steak. This turned out well using the grill pan on the stove, but I am looking forward to being able to make this on the grill outside this summer and enjoy it with one of my homemade strawberry margaritas!

Garlic & Lime Flat Iron Steak

Ingredients

1 pound grass-fed flat iron steak
1/3 cup fresh lime juice
3 cloves garlic, minced
2 tsp ground cumin
2 Tbsp canola oil
2 tsp organic tamari
1 tsp salt
1/2 tsp pepper

Directions

1. Place all marinade ingredients in mixing bowl to combine. Place meat and marinade in large resealable plastic bag and let marinate in refrigerator for at least 2 hours.

2. Heat grill pan with top over high heat.  Grill for 3-4 minutes per side, or until desired doneness.

(Marinade recipe adapted from allrecipes.com)

What are the nutritional benefits of this meal? Compared with conventional beef, grass-fed beef is lower in total fat, higher in omega-3 fatty acids and higher in vitamins, particularly vitamin E. Garlic contains flavonoids (a type of antioxidant), and is a great source of vitamins C and B6, and the mineral manganese. Bell peppers are one of the best food sources of vitamins A and C. Onions are rich in quercetin (a type of antioxidant) and vitamin C. Brown rice is unrefined, so contains it's original abundance of iron, zinc, manganese, selenium, antioxidants and fiber. Avocados are rich in monounsaturated fats that have been shown to boost HDL (good cholesterol), and are an excellent source of vitamins C,E and carotenoids lycopene and beta carotene, as well as the minerals selenium and zinc. Pinto beans are high in protein, iron and calcium.

Fruit & Dark Chocolate Energy Bars

I got a request for energy bars made with dark chocolate, so this is for you, Corrine :) And I have to say that these are definitely my favorite energy bars I have made thus far! They hold together really well and taste amazing. The original recipe I came across had some whey protein powder, but I decided to leave it out because, for one thing, we didn't have any, and for what my husband and I use the bars for, we don't really need the additional protein.  I usually use these bars as a pre-cardio snack or as a snack right after I go to an intense hour-long spinning class.  For a longer endurance workout, or one that involves weight training, the additional protein would be more beneficial.  The original recipe also had some pistachios in them, but I left them out and just doubled the walnuts. 

Fruit & Dark Chocolate Energy Bars

Ingredients

1 cup pure maple syrup
3/4 cup peanut butter
2 2/3 cups rolled oats
1 cup whole wheat flour
1 tsp salt
1 tsp ground cinnamon
1/2 cup wheat germ
1/2 cup sunflower seeds
3/4 cup dried blueberries
3/4 cup dried cranberries
1/2 cup dark chocolate chips
1 cup walnuts, chopped
Peanut oil for oiling pan

Directions

1. Preheat oven to 350 degrees. Lightly oil 9x13 inch baking pan with peanut oil.

2. Mix together syrup and peanut butter in large bowl. Add remaining ingredients and stir until evenly combined.

3. Press mixture into pan. Bake for about 25 minutes, or until golden brown. Cut into 20 bars.

(Recipe adapted from "Confections of a Foodie Bride" blog on yummly.com)

What are the nutritional benefits of these energy bars? Peanut butter is an excellent source of protein and potassium, as well as poly- and mono-unsaturated fats. Oats are high in soluble fiber, which helps reduce cholesterol levels. Whole wheat flour is less refined than all purpose flour so provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron. Wheat germ is high in folic acid, iron and zinc. Sunflower seeds are packed with antioxidants, particularly vitamin E, and minerals, including selenium, magnesium and copper. Blueberries are packed with antioxidants, fiber and vitamin C. Cranberries are an excellent source of vitamin C. Walnuts are very high in omega-3 fatty acids, and are also high in vitamin E and B vitamins.

Nutrition information per bar (if batch is cut into 20 bars): 272 calories, 13g fat, 7g protein, 33g carbohydrate, 18g sugar, 4g fiber

Thyme & Lemon Roasted Chicken

Roasted whole chickens are becoming a staple dinner in our house lately.  Although it takes a bit of time to cook, it is really easy to make and you can pop it in the oven and not have to do anything else to it until you are ready to eat. With the skin removed, this is a healthy and delicious meal (especially paired with lots of vegetables for sides) and makes plenty for a night of leftovers the next day for us.  Stuffing the chicken with fresh thyme, lemon and garlic infuses so much flavor into the meat, and it comes out of the oven very juicy so no unhealthy toppings, like gravy, are needed at all! 

We had a bunch of vegetables in our refrigerator that I needed to use up so we had the roasted carrots that I tossed in with the chicken, as well as some steamed broccoli and roasted red potatoes. To roast the potatoes, I just cut them into 1-inch pieces, seasoned them with a little salt, pepper and olive oil and baked them, uncovered at 425 degrees for about 45 minutes.

Thyme & Lemon Roasted Chicken

Ingredients

Whole organic free range roasting chicken (about 5-6 pounds)
Salt and pepper, for seasoning
1 large bunch fresh organic thyme
1 lemon, halved
1 whole head garlic, cut in half crosswise
2 Tbsp canola oil
1 pound organic carrots, peeled and cut into 1-inch pieces
Olive oil, for tossing with carrots

Directions

1. Preheat oven to 425 degrees.

2. Remove giblets and wash chicken, inside and out, and pat dry. Liberally season with salt and pepper, inside and out. Stuff cavity with thyme, both halves of lemon and head of garlic. Brush outside of chicken with canola oil. Place chicken on roasting rack and tie legs together with kitchen twine. Tuck wings under body. Place carrots in bottom of roasting pan and toss with salt, pepper and olive oil. Place roasting rack with chicken in roasting pan over carrots.

3. Roast chicken, uncovered, in preheated oven for 1 1/2 hours, or until juices run clear when cut between leg and thigh. Remove from oven and let rest on a platter, covered with foil, for about 10 minutes before slicing.

(Recipe adapted from Ina Garten's Perfect Roast Chicken recipe on foodnetwork.com)

What are the nutritional benefits of this meal? Chicken is an excellent source of protein and is rich in B vitamins. Canola oil is the lowest in saturated fat of any oil, and is rich in healthy unsaturated fats. Potatoes are an excellent source of vitamin C and a good source of potassium. Leaving the skin on the potatoes adds a good amount of fiber as well. Broccoli is packed with vitamins C and K, and is also a good source of folate and calcium. Carrots are very high in vitamin A (with one cup providing over 400% of the daily value), and they are also an excellent source of vitamin C and fiber. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control.

Chicken & Vegetable Lo Mein

This recipe was delicious and my son loved it! I often find that asian-style sauces are too salty or that the soy sauce flavor is a bit too strong.  Using vegetable stock really cut down on the salty/soy sauce flavor, and it could not have tasted better. The original recipe that I followed was for vegetable lo mein, but I added chicken to mine in order to have some protein in our meal. It was very good, and I think that shrimp would be really good in this as well. I could not find lo mein noodles in our grocery store, so I got rice noodles and they were great! Rice noodles soak up whatever sauce they are in, and since this sauce was so good, it made for a very tasty dinner. 

Chicken & Vegetable Lo Mein

Serves 4

Ingredients

1 pound organic free range chicken thighs, cut into 1-inch cubes
1 small package mushrooms, about 2 cups (I used sliced white button mushrooms)

1 pound lo mein or rice noodles (I used rice noodles)

1/2 cup organic vegetable stock

2 cups broccoli florets

1 cup organic bell peppers, cut into thin slices

1/2 medium onion, cut into thin slices

3 garlic cloves, minced

1/4 cup organic tamari or soy sauce

Directions

1. Cook noodles according to directions on package. If not using right away, run under cold water to stop from cooking.

2. Heat large fry pan or wok over medium-high heat. Add garlic, onions, mushrooms, and peppers. Cook, stirring constantly until softened, about 5 minutes. Add chicken and cook, stirring constantly, for about 4-5 minutes. Add broccoli and broth. Cover and simmer for about 5 minutes. 

3. Remove cover and add noodles and tamari. Toss to evenly combine. Cook for about 4 minutes to reduce sauce and heat noodles.

(Recipe adapted from doortodoororganics.com)

What are the nutritional benefits of this meal? Chicken is an excellent source of protein and is rich in B vitamins. Garlic contains flavonoids (a type of antioxidant), and is a great source of vitamins C and B6, and the mineral manganese. Mushrooms  are an excellent source of minerals selenium and potassium as well vitamins riboflavin, and niacin, and are the only item you will find in the produce section that supplies some vitamin D! Bell peppers are one of the best food sources of vitamins A and C. Broccoli is packed with vitamins C and K, and is also a good source of folate and calcium. Onions are rich in quercetin (a type of antioxidant) and vitamin C.