Baked Salmon with Coconut Aminos Marinade

Let’s address the elephant in the post here shall we.  What are Coconut Aminos?

Coconut Aminos are a  yummy sauce made from coconut sap.   The sauce is dark, rich and salty. It is gluten free and is a great replacement for soy sauce.

Unbeknownst to many is the fact that, unless otherwise stated, soy sauce is made with wheat.  The wheat is roasted and fermented with the soy to achieve the familiar soy sauce taste that we know and love.

Coconut Aminos don’t offer a powerhouse of nutritional content but if you are trying to maintain a gluten free diet they are the way to go when you need an alternative to soy sauce in your recipes.

The salmon recipe below is a family favourite of ours.  It is not only simple, it is also a great way to introduce Coconut Aminos in to your diet if they are a new addition to your pantry.

Baked Salmon with Coconut Aminos Marinade

Servings: 4

Ingredients

  • ½ kg salmon fillets
  • 1/3 cup real maple syrup
  • 4 Tbsp Coconut Aminos
  • 3 cloves minced garlic
  • ¼ tsp.ground black pepper

Instructions

  1. Preheat oven to 200C
  2. Mix the maple syrup, Coconut Aminos, garlic and pepper together in a small bowl
  3. Place salmon fillets in to a dish, cover with the marinade and refrigerate 30 minutes – 1 hour
  4. Transfer salmon fillets to a baking dish lined with parchment paper, saving the marinade, and bake the salmon until it is cooked through, approximately 15 minutes
  5. Pour the saved marinade into a small saucepan and bring it to a boil over medium heat, stirring constantly.
  6. Reduce to 1/4 cup.
  7. When the salmon is done place it on a serving tray and drizzle the glaze over top of it.

Serve immediately.

For simple sides that really complement the salmon try serving this dish with roasted asparagus and wild rice.

Enjoy!

 

Try this Yummy Kombucha Cocktail!

Want a delicious holiday drink?

Try this yummy Kombucha cocktail!

Fermented foods boost our immune system, help to strengthen our bones, support weight loss and promote nutrient absorption.

Kombucha is a fermented beverage that has been enjoyed for many, many years.  It is most commonly made with black tea and sugar.  The fermenting is done with a colony of bacteria and yeast called a ‘Scoby’.

As with other fermented foods, Kombucha is high in antioxidants and it packs a punch of health benefits for the gut being rich in probiotics.

Kombucha has been studied for its anti-cancer properties.  The tea polyphenols and antioxidants found in Kombucha were shown in these studies to prevent the growth and spread of cancerous cells.

You can learn more about the benefits of fermented foods in my blog ‘5 Reasons to Use Fermented Foods in Your Cancer Fighting Diet”

Fermented foods are not a common staple for many people so the versatility of Kombucha makes it the perfect fermented food to start with.fermented foods

Health up your guests over the holidays and give this recipe a try!

Kombucha Cocktail

Makes 8 Servings

Ingredients

  • 3-4 cups Kombucha (either homemade or store-bought)
  • 1 cup fresh orange juice (about 3-4 oranges)
  • 1 cup frozen cherries* (about 16-20 cherries) (raspberries or strawberries can also be used)
  • 1 inch piece of fresh ginger, peeled
  • 1/8 tsp nutmeg
  • 2 tsp maple syrup or raw honey
  • Dried cranberries, pomegranate seeds and orange wedges for garnish
  • Sparkling or regular white wine (optional)

Directions:

  • Juice the oranges and place in  blender.
  • Add the cherries, the ginger, nutmeg and maple syrup.
  • Blend until smooth.
  • Pour into a bowl or pitcher. Add the kombucha and stir.
  • Chill for at least an hour.
  • When ready to serve pour into wine glasses. (If you are adding sparkling wine do this now)
  • Add a few dried cranberries or pomegranate seeds (or both) and an orange wedge to each glass.

*Option: make extra kombucha cocktail and use it to make some ice cubes and add one to each glass

 

References:

https://www.ncbi.nlm.nih.gov/pubmed/18979556

https://www.sciencedirect.com/science/article/pii/S221052391200044X

 

 

 

Tips for Reading Nutrition Labels

Sticking to the perimeter of the grocery store is the ideal way to shop. But when the ideal meets the real and we find ourselves nose to label with packaging we need to be armed and ready.

Let’s face it, reading labels can be confusing.  But it is a necessary evil when you want to eat healthy.

With a few tips however you will be able extrapolate the important information that you need to make good decisions in the grocery aisles.

First off avoid the propaganda on the front of the product and go right to the good stuff on the back.  Companies can free wheel with what they say on the front of the packaging but there are real guidelines for what’s on the back.  For example a label may say that a food product is reduced in fat or reduced sodium. What this means is that the amount of fat or sodium has been reduced from the original product amount. It doesn’t mean, however, that the food is low in fat or sodium.

Here are My 3 Top Things to Look For on a Product Label

1. Check out the Ingredients

Check out the ingredient list.  Product ingredients are listed by quantity, from highest to lowest amount

2. Understand the serving size

It is really important that you understand that all of the nutrition information shown is based on serving size.

And don’t be deceived by this.  A single serving may not be what you think.  For instance, a serving size may be half a cup where as you might logically think it would be whole cup.

3. Know the Different Names for Sugar

We know by now the dangers of over consuming added sugars.  With this in mind, it is very important that you become aware of the fact that there are many, many different names for sugar on a food label.  Some of them end in –ose such as Sucrose, Maltose and Dextrose.  Others like Barley Malt, Turinado and Molasses do not.

Click here for my list of Different Names For Sugar

On the right side of a food label, you’ll see a column that lists the percent daily values (%DV). Percent daily values tell you how much of a the particular nutrient one serving will give you compared to how much you need for the entire day. It helps you gauge the percentage of a nutrient requirement met by one serving of the product.

Nutrition Facts Tables

Do you ever look at the Nutrition Facts tables? Do they help you decide which foods to buy or not? Do the numbers even make sense?

To be honest, I don’t think it’s that the most user-friendly or helpful tool. But it’s good to understand it since it’s here to stay.

Let me give you a super-quick crash course on reading the Nutrition Facts tables.

Then, try my delicious and super-easy snack recipe that’ll blow your pre-packaged granola bars out of the water.

How to Read the New Nutrition Facts Tables

The Nutrition Facts table is on the side of most packaged foods. It’s often found close to the ingredient listing.

The purpose of it is to help consumers make better nutrition decisions. When people can see the number of calories, carbs, sodium, etc. in food, they should be able to eat better, right?

Whether you like the Nutrition Facts table or not, let’s make sure you get the most out of it, since it’s here to stay!

Here’s my four-step crash course on reading the Nutrition Facts table.

Step 1: Serving Size

The absolute most important part of the Nutrition Facts table is to note the serving size. Manufacturers often strategically choose the serving size to make the rest of the table look good. Small serving = small calories/fat/carbs. So, it’s tricky.

All the information in the table rests on the amount chosen as the serving size. And, since every manufacturer chooses their own, it’s often difficult to compare two products.

In Canada, in the next few years (between 2017-2022), serving sizes will be more consistent between similar foods. This will make it easier to compare foods. The new labels will also have more realistic serving sizes to reflect the amount that people eat in one sitting, and not be artificially small.

Let’s use an example – plain, unsalted walnuts from Costco.

Right under the Nutrition Facts header is the serving size. That is a ¼ cup or 30 g. This means that all the numbers underneath it are based on this amount.

FUN EXPERIMENT: Try using a measuring cup to see exactly how much of a certain food equals one serving. You may be surprised at how small it is (imagine a ¼ cup of walnuts).

Step 2: % Daily Value

The % Daily Value (%DV) is based on the recommended daily amount of each nutrient the average adult needs. Ideally, you will get 100% DV for each nutrient every day. This is added up based on all of the foods and drinks you have throughout the day.

NOTE: Since children are smaller and have different nutritional needs if a type of food is intended solely for children under the age of 4, then those foods use a child’s average nutrition needs for the %DV.

The %DV is a guideline, not a rigid rule.

You don’t need to add all of your %DV up for everything you eat all day. Instead, think of anything 5% or less to be a little; and, anything 15% or more to be a lot.

NOTE: Not every nutrient has a %DV. You can see it’s missing for things like cholesterol, sugar, and protein. This is because there isn’t an agreed “official” %DV for that nutrient. The good news is that the new Nutrition Facts tables will include a %DV for sugar. Keep your eyes out for that.

Step 3: Middle of the table (e.g. Calories, fat, cholesterol, sodium, potassium, carbohydrates, and protein)

Calories are pretty straight forward. Here, a ¼ cup (30 g) of walnuts has 200 calories.

Fat is bolded for a reason. That 19 g of fat (29% DV) is total fat. That includes the non-bolded items underneath it. Here, 19 g of total fat includes 1.5 g saturated fat, (19 g – 1.5 g = 17.5 g) unsaturated fat, and 0 g trans fat. (Yes, unsaturated fats including mono- and poly-unsaturated are not on the label, so you need to do a quick subtraction).

Cholesterol, sodium, and potassium are all measured in mg. Ideally, aim for around 100% of potassium and sodium each day. It’s easy to overdo sodium, especially if you grab pre-made, restaurant foods, or snacks. Keep an eye on this number if sodium can be a problem for you (e.g. if your doctor mentioned it, if you have high blood pressure or kidney problems, etc.).

Carbohydrate, like fat, is bolded because it is total carbohydrates. It includes the non-bolded items underneath it like fiber, sugar, and starch (not shown). Here, 30 g of walnuts contain 3 g of carbohydrates; that 3 g are all fiber. There is no sugar or starch. And as you can see, 3 g of fiber is 12% of your daily value for fiber.

Proteins, like calories, are pretty straight forward as well. Here, a ¼ cup (30 g) of walnuts contains 5 g of protein.

Step 4: Bottom of the table (e.g. vitamins & minerals)

The vitamins and minerals listed at the bottom of the table are also straightforward. The new labels will list potassium, calcium, and iron. Yes, potassium will drop from the middle of the table to the bottom, and both vitamins A & C will become optional.

Manufacturers can add other vitamins and minerals to the bottom of their Nutrition Facts table (this is optional). And you’ll notice that some foods contain a lot more vitamins and minerals than others do.

Conclusion

I hope this crash course in the Nutrition Facts table was helpful because it is important to be informed about what you are eating.

Proper nutrition is a key piece of cancer prevention so understanding what you choose to put in to your shopping cart is key.

Do you have questions about it?  If so, leave me a comment below.

 

Delicious and Super-Easy Walnut Snack Recipe

Serves 1

Ingredients:

8 walnut halves

4 dates, pitted

Instructions:

Make a “date sandwich” by squeezing each date between two walnut halves.

Serve & enjoy!

Tip: Try with pecans instead.

References:

http://www.healthycanadians.gc.ca/eating-nutrition/label-etiquetage/changes-modifications-eng.php

https://www.canada.ca/en/health-canada/services/understanding-food-labels/percent-daily-value.html

http://www.healthycanadians.gc.ca/eating-nutrition/label-etiquetage/regulatory-guidance-directives-reglementaires/daily-values-valeurs-quotidiennes/guide-eng.php#p1

 

 

 

 

 

 

 

 

 

 

 

 

 

Kale and bean salad

Black Bean, Kale & Quinoa Salad

Having good quality ingredients stocked in your kitchen pantry means always having a meal on hand.

I recently found myself somewhat stranded up north without a car or companion.

My husband and I arrived at our place in Collingwood late one evening with just a few things on hand.  We had planned to shop the following day but circumstances sent my husband home before we could get in to town to shop.  The only food that I had brought from home was the kale that I hadn’t used the week before and cream for my morning coffee.

So… I did a situationally imposed fast until dinnertime when my hunger got the best of me.  As a side note, fasts are something that you have to be mentally prepared for.

I wasn’t prepared for this one.

Moving on.

The recipe below is the product of the kale that I brought with me and things that I had on my pantry shelves.

As I continue to preach to all of my clients, a recipe is a template.  Kale could be spinach, black beans could be kidney beans and for a vegetarian meal tuna could just be eliminated from this recipe

That being said, this is a great tasting combo that I thoroughly enjoy!

Black Bean, Kale & Quinoa Salad

Serves 4

Dressing

¼ cup Extra Virgin Olive Oil

Juice of ½ a lemon

1 tsp. honey

1 tsp. Italian Seasoning

½ tsp. salt

¼ tsp. pepper

Combine all ingredients together and mix well.

Salad

2 cups of kale, washed and chopped (hard spine removed)

1 can (398g) black beans, rinsed

1 can tuna (210g)**

1 cup cooked quinoa

½ cup chopped red onion

Directions

  1. Make dressing
  2. Put kale in bowl and add dressing. Massage the kale to break down its fiber. Let rest 5 minutes
  3. Add remaining ingredients and toss to coat with dressing
  4. Let the salad sit for 5-10 minutes and serve

**omit tuna for a vegetarian meal

Enjoy!

 

7 FREE Healthy Salad Dressing Recipes

Salads are perhaps the perfect way to incorporate the best of all worlds when it comes to healthy food.  In one bowl you can pack in just so many nutrients, tastes and healthy fiber your cells will sing!

Your opportunity to create amazing side dishes and full on meals are limitless!

Think About It!

Go beyond your common lettuces!  Give peppery arugula a shot.  Add in some fennel for a new taste. Rip in radicchio for colour!

Make your taste buds pop by adding some fruit.  Strawberries, apple and grapes are the bomb for adding sweetness and more of a colour profile.

Meal Time!

Want to save yourself some time?

Care to be outside at this time of year instead of in the kitchen?

Make your salad a meal by adding great proteins.  Let’s talk nuts, seeds and beans shall we?

Add some chicken or turkey slices.

Oh my goodness when it comes to salads the possibilities are absolutely endless!

Take Advantage of the Season

This is the time of year when our options for fresh, local produce abounds.

Salads are refreshing and the perfect way to add summer time tastes to your dinner table.

Use vegetables that are new to you.  Try different colours of veggies that are familiar to you.

Visit your local Farmer’ Market. I wrote not too long ago about the benefits of shopping at local markets in this post Great Reasons to Shop Local and Support Our Farmers. Take a read and see their wonderful benefits.

7 FREE Healthy Salad Dressing For You!

I have put together 7 of my favourite Healthy Salad Dressing Recipes for you to help save you time and to help make your salad creations pop!

They are easy to make and all use wonderful healthy ingredients.

Don’t be afraid to put your own personal touches on these dressings.  You can swap out herbs for instance.  If you like a more lemony or vinegary flavour have at it!

Here is the link for the Healthy Salad Dressing Recipe.

Or hit the download box below.

 

Salad Dressing Recipes

Do enjoy!