1 lb asparagus ends trimmed, cut into 2-inch pieces
1 yellow pepper, sliced
1 orange pepper, sliced
½ cup dry white wine (optional)
Extra-virgin olive oil
2 lemons, one juiced, one thinly sliced
4 (4-ounce) filets of fresh wild salmon, trout, or halibut
Kosher salt and fresh ground black pepper for seasoning
Preheat oven to 350 degrees.
Drizzle the vegetables with a little olive oil and season with salt and pepper. Divide evenly among 4 pieces of aluminum foil. Pour a couple of tablespoons of wine onto each. Place a piece of fish on top of each vegetable portion. Squeeze with fresh lemon juice and top with lemon slices.
Tightly fold up the aluminum foil into a tight package. Place each packet onto a baking sheet and bake in the oven for about 15 minutes, depending on the thickness of the fish.
Benefits of this recipe include loads of vitamins and minerals from the veggies. Coldwater fish is the richest source of omega-3 fats. They are also known for lowering risk of heart disease, stroke and diabetes, as well as improve skin, mood, arthritis and other inflammatory conditions.
Recipe from Eating Well Magazine
- 12 ounces dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Note)
- 4 teaspoons reduced-sodium tamari, or soy sauce, divided
- 4 tablespoons plus 2 teaspoons canola oil, divided
- 1 1/2 cups quinoa, rinsed well (see Tip)
- 2 teaspoons grated or minced garlic
- 3 cups water
- 1 teaspoon salt
- 1 cup trimmed and diagonally sliced snow peas, (1/2 inch thick)
- 1/3 cup rice vinegar
- 1 teaspoon toasted sesame oil
- 1 cup thinly sliced scallions
- 1/3 cup finely diced red bell pepper
- 1/4 cup finely chopped fresh cilantro, for garnish
Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside.
Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon canola oil and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, cover and let stand for 5 minutes more.
Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine.
Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.
Ingredients (to taste)
Freshly ground pepper
Lay out the brussel sprouts on a cookie sheet, and drizzle with olive oil and season with Kosher salt and fresh cracked pepper. Bake for 30 minutes in a 400-degree oven.
2 lbs. green beans, ends trimmed and rinsed
1 yellow or sweet onion, halved and thinly sliced
1 large clove of garlic, chopped
1 small package of sliced almonds (can be found in the baking aisle of your grocer)
2 tablespoons of extra-virgin olive oil
Kosher salt to taste
Freshly ground black pepper to taste
Heat the olive oil in a large nonstick pan over medium to medium-high heat. Add the onion and sauté until caramelized, about 10 minutes or so. Meanwhile, in another shallow pan with a tight-fitting lid, add a couple of inches of water and bring to a boil. Season well with a few good pinches of the salt. Add the green beans and put on the lid. Let steam for about 3 to 5 minutes. The beans should be bright green and still have some crunch, which maintains flavor and nutrients. Drain the green beans and shock them in a bowl of ice water (this allows the beans to maintain that great bright color). Once the onions are caramelized, add the garlic and almonds to the pan and let them brown for just a minute. Lastly, add the green beans. Sauté to coat them in the oil, and to allow the onions and almonds to distribute. Season well with pepper and a little more salt.
This recipe is a healthier and delicious alternative to a mayonnaise-based salad. Benefits this recipe provides include: healthy fat from the olive oil; Omega-3 fat and protein from the salmon; fiber from the beans; and the vinegar and oil helps curb spikes in blood-sugar levels.
2-cans canned salmon, drained or packaged salmon
1 cup Cannellini beans, drained and rinsed well if using canned
1 Tbsp. Capers
1 cup Artichoke hearts, roughly chopped or quartered (can buy jarred or frozen)
¼ cup Kalamata olives, roughly chopped
2 Tbsp. extra-virgin olive oil
2 tsp. red wine vinegar
Season with fresh ground black pepper and Kosher salt
In a bowl, mix all of the ingredients together.
This recipe doesn’t have to follow exact measurements. You can eyeball the ingredients according to your likes and dislikes. I like to scoop the salmon salad into a hollowed out tomato or on top of a bed of mixed greens.
- 1 cup quinoa, rinsed well
- 1/4 cup flax seeds
- 2 tablespoons grapeseed oil
- 2 cloves garlic, thinly sliced
- 1/3 cup chopped fresh parsley
- 1/4 cup dried cranberries or apricots
- 1 tablespoon fresh lemon juice
- Kosher salt and freshly ground pepper
Place the quinoa in a saucepan and cook over medium heat until toasted, about 2 minutes. Add 1 and 3/4 cups water (or use low-sodium chicken broth) and bring to a boil. Reduce the heat to medium-low and simmer, covered, until the liquid is absorbed, 10 to 15 minutes. Remove from the heat and let sit, covered, about 2 minutes.
Meanwhile, toast the flax seeds in a skillet over medium-high heat, stirring, until golden, about 3 minutes; transfer to a plate. Add the grapeseed oil and garlic to the skillet and cook over medium heat, stirring, until golden, about 2 minutes. Transfer the garlic to the plate, reserving the oil.
Fluff the quinoa with a fork. Add the flax seeds, garlic, reserved oil, parsley, dried fruit and lemon juice. Season with salt and pepper and toss.
Perfect if you eat breakfast at your desk at work – you can keep the ingredients in your desk drawer or office fridge.
1 Ezekial Wrap (available at Whole Foods and other health food stores in the refrigerator or freezer)
1 tablespoon of nut butter of your choice (Smooth butters spread easier – try almond butter)
½ of a banana, apple, or pear – sliced
1 tsp of flax seeds
Drizzle of agave nectar
Spread nut butter on one half of the wrap. Sprinkle with flax seeds and then lay the fruit slices on top. Drizzle with a little bit of agave nectar. Fold it over and cut in half. Serve.
1 cup of raw yogurt
1 twig of rosemary or 1 teaspoon of dried rosemary
1 tablespoon of olive oil
Place the ingredients in a jar and seal overnight. In the morning, place the mixture in a blender and blend until smooth. Drink this daily to feel refreshed.
In today’s society, we place so many demands on our bodies that the natural functioning of our hormones is being disrupted, causing a wide range of symptoms such as lack of energy, loss of zest for life, weight gain, mood swings, hot flashes, loss of sex drive, sleep disturbances, fuzzy thinking, forgetfulness and many more. We are living longer lives and with that come more responsibilities. Women are multitasking as caregivers while carrying on challenging careers. To say our lives are stressful would be an enormous understatement. Our lifestyles can place additional stress on our bodies, with inadequate nutrients in our food, too many unhealthy calories, lack of physical activity and toxins in the environment. It is no wonder our hormones are out of balance.
Many people don’t realize the impact our hormones can have on our overall health. Our hormones are designed to work together to do different jobs. Hormones deliver messages from one part of the body to another, from the cells to the brain, from the brain to the glands and from the glands to the cells. So when one hormone malfunctions, it sets off a chain reaction that interferes with the functions of the others, bringing about hormonal havoc. Harmony is restored by getting all the right parts back in balance.
Believe it or not, just by making changes in the way we live, we can remove the triggers of imbalance – eating the wrong foods, being overweight, chronic stress, exposure to too many toxics, getting too little or too much exercise and lacking the optimum amounts of essential nutrients – and we can regain hormonal balance to achieve optimal health.