Website_Banner_highres

Website_Banner_highres
Get Your Healthier Self Back Today!
Join here to get my well-researched,
easy to follow advice designed for busy people like you.
I'm not a robot

Curry Salmon Patties

By Matthew Kadey, MSc, RD.

This recipe is from my favourite Alive magazine; I have made these patties so many times. It is fast, easy and delicious!

You can make it with salmon or tuna, same great results.IMG_0605 (1)

 

2 – 5.6 oz (160 g) cans sockeye salmon
1/2 cup (125 mL) rolled oats
1 large egg
1/2 red bell pepper, finely diced
1 shallot, finely diced
2 tsp (10 mL) curry powder
Juice of 1/2 lemon
Ground black pepper, to taste
1 Tbsp (15 mL) extra-virgin olive oil

In large bowl, flake canned salmon with a fork. Mix in oats, egg, red pepper, shallot, curry powder, lemon juice, and black pepper. Form into 4 equal-sized patties.

Heat olive oil over medium heat in skillet and cook salmon patties for 3 minutes or until lightly browned. Flip carefully to avoid breaking patties apart, and cook for an additional 3 minutes.

 

Wild Rice Lentil Salmon Pilaf

by Matthew Kadey, MSc, RD

10911291_1534445373485195_6429074076270301947_o

Another great recipe from Alive magazine.
The Wild Rice Lentil Salmon Pilaf is light, high in protein and fiber.
Wild rice and lentils combination provides complete protein and wild salmon adds more protein.
It takes 5 minutes to make this delicious meal (assuming lentils and wild rice are cooked in advance).

 

Pilaf

1 cup (250 mL) wild rice
1 cup (250 mL) French green lentils
Seeds of 1 pomegranate fruit
2 celery stalks, thinly sliced
1 cucumber, chopped
1/2 cup (125 mL) fresh mint, roughly chopped
1/2 cup (125 mL) sliced pecans
3 – 5 1/2 oz (160 g) cans wild salmon, drained

Dressing

3/4 cup (180 mL) carrot juice
2 Tbsp (30 mL) extra-virgin olive oil or camelina oil
2 Tbsp (30 mL) cider vinegar
2 shallots, minced
Zest of 1 lemon
1 tsp (5 mL) dried thyme
1 tsp (5 mL) ground coriander
1/2 tsp (2 mL) chili flakes
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) black pepper

Rinse rice well with cold water. Place rice and 4 cups (1 L) water in medium-sized saucepan. Bring to a boil, reduce heat, and simmer, covered, for 30 minutes. Turn off heat and let stand, covered, for 25 minutes, or until rice reaches desired tender texture. Drain and set aside to cool.

In separate pan, bring lentils and 4 cups (1 L) water to a boil. Reduce heat and simmer, covered, until lentils are tender, about 30 minutes. Drain and set aside to cool.

In large container or bowl, toss together rice, lentils, pomegranate seeds, celery, cucumber, mint, and pecans. Gently fold in salmon.

Whisk together carrot juice, oil, vinegar, shallots, lemon zest, thyme, coriander, chili flakes, salt, and pepper.

When ready to serve, place salad on serving plate and drizzle with dressi

Trail Mixes

Trail Mix #1             IMG_0591                                                                            
  • Pumpkin seeds,
  • Almonds
  • Figs
  • Cranberries
Trail Mix #2IMG_0593
  • Cashews
  • Dates
  • Prunes
  • Coconut Chips
Trail Mix #3IMG_0595
  • Goji berries
  • Raw Chocolate chips
  • Walnuts
 
  Trail Mix #4IMG_0597
  • Walnuts
  • Raisins
  • Coconut Chips
  • Pumpkin Seeds
 

Snack to Pack

Two great snacks to pack:IMG_0590 They are so easy to make yet they are delicious, nutritious and satiated.

Apple/Celery Almond Delight:

Quarter and core an apple. Fill each quarter with ½ teaspoon nut butter of your choice. Sprinkle some cinnamon on top. Granny Smith or Pink Lady apple with crunchy almond butter and some cinnamon is my favourite!

Another option is to fill a celery stick with nut butter. Top with cinnamon and dried cranberries.

If you need to make this candy “to go”, just stick the apple quarters  together to make a whole apple or “sandwich” two celery sticks and wrap.

IMG_0588

Frozen Banana Ice Cream Truffles

This recipe is from Alive magazine the the author is  Jennifer Danter.

Bananas are naturally sweet and creamy, which makes them ideal for a sugar-free, no-cook ice cream base. For best results, keep the banana ice cream cold before coating with chocolate.

2 ripe bananas, sliced

2 tsp (10 mL) raw honey or maple syrup

3.5 oz (100 g) 70% dark chocolate, chopped

2 tsp (10 mL) coconut oil

1/2 tsp (2 mL) vanilla extract

1/3 cup (80 mL) shredded coconut

Freeze sliced bananas until firm, at least 4 hours and preferably overnight. Place in food processor and add honey. Whirl, occasionally scraping down sides, until puréed and creamy. Using small ice cream scoop, scoop into small balls and place on baking sheet. Freeze until firm, about 1 hour.

Meanwhile, melt chocolate over double boiler. Remove from heat and stir in coconut oil and vanilla until evenly mixed.

Working with one banana ball at a time (keep remainder in the freezer), dip into melted chocolate. Place on new baking sheet and sprinkle with coconut. Place tray in freezer. Continue coating remaining banana balls. Truffles will keep well, frozen, for up to 3 days.

Makes 18 to 20 balls.

Each ball contains: 54 calories; 1 g protein; 3 g total fat (2 g sat. fat, 0 g trans fat); 6 g total carbohydrates (4 g sugars, 1 g fibre); 5 mg sodium

Link to the recipe in Alive magazine