Avocado

Salmon Meatballs & Avocado Cream Zucchini Noodles

Meatballs: 

  • 1 lb. skinless salmon, cut into chunks
  • ½ medium onion, grated or chopped 
  • 1/4 cup Whole Wheat Panko Breadcrumbs
  • 3 Tbsp Minced Cilantro
  • 1 Egg White
  • 2 Garlic Cloves, minced
  • ¾ tsp Salt
  • ½ tsp Ground Pepper
  • ½ tsp Paprika
  • ½ tsp Ground Oregano
  • 8oz Feta Cheese 

Sauce:

  • 1 Avocado, skin & seed removed
  • 3 Tbsp Plain Greek yogurt
  • 1 clove garlic, minced
  • ½ Lime, juiced
  • 5 Tbsp water
  • 1 tsp Chili Powder
  • 1/2 tsp salt, or to taste
  • 1 tsp ground pepper

Instructions

For Meatballs: Preheat the oven to 350 degrees F. Coat a large baking sheet with cooking spray.

Place the salmon in the bowl of a food processor. Pulse until finely chopped. Transfer to a large bowl.

To the salmon, add onion, panko breadcrumbs, cilantro, egg white, garlic, salt, pepper, paprika and oregano. Stir to combine.

Form meatballs by rolling between the palms of your hands. Each meatball is between 2-3 Tbsp of salmon mixture. Place the meatballs on the prepared baking sheet, spacing evenly.

Bake until the meatballs are firm to the touch and cooked through, 15 -20 minutes.

Serve the meatballs over zucchini noodles tossed in with the avocado cream sauce and garnish with feta cheese! 

For Sauce: In the bowl of a food processor or blender, combine the avocado, greek yogurt, garlic, lime juice, water, chile powder, salt and pepper. Blend until smooth.

Recipe Originally From: Cookin Canuck

Honey Dijon Pretzel Crusted Chicken

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Honey Dijon Pretzel Crusted Chicken

Recipe Inspired By: Halfbaked Harvest

Ingredients:

Honey Dijon Mustard Pretzel Crusted Chicken

  • 1 lb boneless skinless chicken breast (butterflied) or chicken cutlets
  • 2 egg whites
  • 1/4 cup Dijon Mustard
  • 1 Tablespoon Honey
  • 1 teaspoon seasoned salt
  • 1 1/4 cups crushed pretzel crisp
  • 1/2 cup walnuts, crushed

Honey Dijon Mustard Dressing

  • ½ cup Dijon Mustard
  • ½ cup Honey
  • ½ cup Olive Oil
  • 1 Lime, juiced
  • 1 teaspoon Smoked Paprika
  • 2 teaspoon Pepper

Strawberry Avocado Basil Salsa

  • 2 cups fresh Strawberries, diced
  • 1 Avocado, pitted + diced
  • 1 small Jalapeno, seeded+ chopped
  • 1/2 cup Fresh Basil, chopped
  • juice of 1 lime

Preparations:

  • Preheat the oven to 350 degrees F. Prepare your baking sheet by lining with foil and spraying with cooking spray.
  • In a large bowl, combine the honey, mustard, egg whites and seasoned salt, whisk well. Toss the chicken in the honey mustard wash and set aside. The longer you can allow it to marinate the better. In a shallow bowl, combine the crushed pretzels and walnuts.
  • Remove one piece of chicken at a time from the mustard wash. Place chicken in the pretzels crumbs and then use your fingers to press the pretzels mixture onto the chicken.  Place on the prepared baking sheet and repeat with remaining chicken.  Bake in the oven for about 20-28 minutes or until chicken is cooked through.
  • While the chicken cooks combine all the ingredients for the dressing in a small bowl. Whisk well and adjust seasoning to taste.
  • For salsa, combine the strawberries, avocado, jalapeno, basil and lime juice in a bowl. Gently toss and season with salt if desired. Store in the fridge.
  • Serve chicken warm with a drizzle of honey Dijon mustard dressing and garnished with strawberry salsa!

Sweet Potato & Black Bean Burrito

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SWEET POTATO & BLACK BEAN BURRITO

Makes 8 Servings

Recipe Inspired by Oh She Glows

Sweet Potatoes:

  • 3 medium Sweet Potatoes, Diced
  • 1 Tbsp Chili Powder
  • ½ Tbsp Ground Cumin
  • Garlic Power
  • Sea Salt, to taste
  • Ground Black Pepper, to taste

Rice & Bean Mixture:

  • 1.5 cups Uncooked Short Grain Brown Rice
  • 1-2 tsp olive oil
  • 1 cup Yellow Onion, chopped
  • 2 Garlic Cloves, minced
  • 2-3 Red Bell Pepper, chopped
  • Sea Salt to taste
  • 1 Tbsp Ground Cumin, or to taste
  • ¼ tsp Cayenne Pepper, or to taste
  • 2, 15-oz can Black Beans, drained and rinse
  • 4 Sprouted Grains Tortilla Wrap
  • Baby Spinach Leaves
  • Avocado or Guacamole
  • Sriracha Sauce (optional)

DIRECTIONS:

  1. Preheat oven to 425F and line a large glass dish with tinfoil. Drizzle olive oil on potatoes and toss with salt, pepper, chili powder & cumin. Roast sweet potatoes for 35-40 mins. or until tender.
  2. Cook brown rice in 3 cups water with sea salt. Boil for 20-25 minutes or until rice has absorbed liquid.
  3. In a large skillet over medium-low heat, add oil, onion, and minced garlic. Sauté for about 5 minutes, stirring frequently. Now add in salt and seasonings and stir well.
  4. Add chopped red pepper, black beans, and cooked rice and sauté for another 10 minutes on low.
  5. When sweet potatoes are tender remove from oven and cool slightly. Slightly mash sweet potatoes with a fork. Add 1.5 cups of the cooked potatoes to the skillet and stir well.
  6. Add rice & bean filling to tortilla along with desired toppings. Wrap and serve.

Leftovers can be reheated and served as topper of spinach salad, stuffed in baked potato, served as tacos, or as a base for grilled flank steak! 

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National Nutrition Month 2014

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The theme of National Nutrition Month this year is "Enjoying the Taste of Eating Right." Do you enjoy what you eat?! Do you choose what you LIKE to eat versus what you SHOULD eat?! What criteria do you use to choose your food?!! Is your nutrition information accurate or factual?!!

Try adding JOY back into your diet!!! Try adding color with fruits and vegetables, add variety with different cooking methods, add fresh herbs that you plant at your home, take pride in your food, and take time to enjoy food!!!

In honor of National Nutrition Month I tried a new food to week. I tried ROASTED AVOCADO!!! And was glad I did!!!!

ROASTED AVOCADO: 1-2 Large Avocados, sliced into Quarters Olive Oil Sea Salt Pepper Garlic Powder

Bake at 400 degrees for 15 minutes. Serve on a salad, sandwich, in a taco, or make roasted guacamole!!! Be creative!!!

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I encourage you to seek the professional help and guidance from a dietitian if you feel you are overwhelmed or confused by the mixed messages in the media surrounding food. Get factual information and get guidance on how to improve your health!!! www.nutrifocusonline.com

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8 Nutrients to Boost Your Spirits - Nutrient #5

FOLATE

• Folate is also known as B9 or Folic Acid • Folate helps the body create new cells and regulate serotonin (Serotonin plays a variety of functions including determining mood) • Folate deficiency can cause fatigue and reduce serotonin levels • Folate has the potential to boost the efficiency of antidepressants • RDA: 400mcg per day for adults Books and apple

ACTIONS TO TAKE:

• Add Fresh Spinach to Your Morning Omelet. ½ cup Spinach provides 131mcg of Folate. • Top Your Turkey Sandwich with Avocado or Dip Fresh Vegetables in Guacamole for a Snack. ½ cup Avocado Provides 59mcg of Folate • Need a Side Dish Idea?! How about a Warm Brussels Sprouts Salad or Roasted Asparagus to Provide About 80mcg of Folate! • Fill Up on Folate and Protein by Warming Up Black-Eyed Peas. ½ cup Packs 105mcg of Folate!!

Assorted basil herbs