Foodies

Broiled Salmon with Vegetable Quinoa

Wednesday, January 21st, 2015

One of the things I’m so much better at this year is healthy eating. A year ago my habits were really bad, I got lazy grabbing anything that was quick and easy, I ate a lot of processed and fried foods filled with excess fat and sugar, but last year that all changed. I’ve been on a “clean” diet for six months and it’s given me more energy and has helped me lose weight.

I can’t stand feeling hungry or going on any kind of liquid or deprivation diet, I have to EAT! I’m also no good at sticking to list specific diets like Paleo, but looking at what I do eat I’d say it’s closest to the Mediterranean diet, mostly plant based foods and lean protein (poultry and fish), less dairy, sugar, red meat, very few starchy carbs, and the occasional glass of wine.

I learned a tip from working with a personal trainer last year, one that I use constantly since I lift weights four times a week. To maintain muscle and “sculpt” your body, aim for 25-30 grams of protein and 25-30 grams of plant based carbs with each meal, try to keep fat and sugar under 5 grams. So now I no longer count calories, I count grams instead which is so much easier for me.

We love salmon in our home, I try to make it about three times a month, it’s a fish with omega-3 fat (healthy for heart, brain, and skin). Quinoa is gluten free for those who are intolerant, it’s filling like rice because it has fiber and bonus points for protein too. I cook it in low sodium broth for more flavor. Here is one of my go to recipes I love to make on this clean eating journey, and you can prepare it in 25 minutes.

broiled salmon with vegetable quinoa

Ingredients for 4 servings:

1 large zucchini squash

1 large yellow squash

1 diced carrot (or 5-6 diced baby carrots)

1 tsp minced garlic

1 ½ cups quinoa

3 cups vegetable or low sodium chicken broth

four 5-6 oz salmon fillets

dash of lemon pepper

cooking spray

Preparation: Dice vegetables and toss squash into non-stick saucepan with minced garlic (use cooking spray if necessary). Sauté squash for 2-3 minutes on medium heat. Add broth, quinoa, and diced carrot to saucepan, cover and cook quinoa as directed, (bring to a boil then simmer about 15 minutes.)

veges and quinoa

add diced carrot

Place salmon fillets on cooking sheet (sprayed with cooking spray) and sprinkle with lemon pepper. Broil in middle of oven on low broil for 12-14 minutes until browned on top and cooked through on the inside.

sprinkle with lemon pepper

    It’s healthy, tasty, and filling and meets my protein + plant based carb meal goal!

broiled salmon with quinoa

 

I’m going to share more tasty healthy recipes this year and I’d love to know your favorites too. Got a great dinner recipe that you love that combines lean protein and veges? Link to it, I need more!

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(The Best) Mixed Berry Preserves

Wednesday, June 19th, 2013

Grandma Verna would make mixed berry preserves every summer and Matt (her grandson, my husband) would speak of them fondly and often – they were one of his most favorite things about visiting Grandma Verna and Grandpa Bill’s ranch when he was a boy. Grandma Verna always kept big jars of summer berry jam in the fridge and Matt was crazy about them.

After we were married, I asked Grandma Verna for the recipe and she told me there really was no recipe it was only this: “Clean up a bunch of fresh berries, throw in some sugar and pectin, boil it up in a pot and put it in a jar”.  Boom, simple, done.

About six years ago I started making a version of this, and it’s a family favorite. (I originally wrote about this recipe four years ago, but sadly the pictures went “poof!” so I recreated it for y’all again.) These mixed berry preserves are a simple concoction that yields the very best mixed berry preserves I’ve ever tasted, and validates that age old culinary philosophy, “simple is best!”

I start with Verna’s “recipe” but add some citrus zest, and then can it so we can enjoy it in the coldest winter months. This recipe and assembly are so simple, you can’t mess it up, you can’t!  It’s much lower in sugar so that the fruit really steals the show.

simple mixed berry preserves

 

Ingredients:

6 baskets of strawberries (6 oz. each)

6 baskets of raspberries (4 oz each)

6 baskets of blackberries (4 oz each)

Juice from 2 lemons

Zest from 1 large orange

2 cups sugar

Low or No sugar Pectin

8 wide mouth 16 ounce canning jars + lids

First, start with good fruit. Find it at your local grocery store, or at the farmer’s market but get a bunch of seasonal berries that are perfectly ripe and you’re in business. You can mix in other berries too, whatever you like, go crazy, add blueberries or boysenberries or Logan berries, etc.

mixed berries

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