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Fitness Blog - Diet and Nutrition
Grilled Salmon and Wild Rice
Marlaena and I were fortunate enough to go fishing last summer off the coast of Vancouver Island to a place called Sunshine Bay Resort. It was a quaint little lodge in the middle of nowhere and the first time that I've ever been on a fishing trip. We managed to catch over a dozen salmon over the 2 days we were there and they all weighed 10lbs. or more! We had the salmon packed in ice until we got home and then had it all vacuum sealed. We ended up with a bunch of filets in our freezer so we've been trying out different salmon recipes every week or so.This is a recipe we've actually tried a couple of times. Mar really enjoys it and I have to say it's probably one of my favourites as well. It's simple, easy to prepare and so tasty!Grilled Salmon and Wild RiceI used 1 large filet, it made approx. 4 portions.Marinade:2 tablespoons of Dijon Mustard3 tablespoons of Tamari Organic Soy Sauce (gluten free)6 table spoons of Extra Virgin Olive Oil1/2 tablespoon of Minced GarlicGrill the salmon for about 4-5 minutes on each side.After the salmon is cooked, brush on the marinade and let sit for 10 minutes.Wild Rice:Add 1 teaspoon of olive oil to a pan and sauté 1 stock of celery, 1/2 an onion and a few diced mushrooms. Once soft, pour the veggies into a casserole dish that has a lid.Then in the same pan, sauté 1 cup of wild rice in a tablespoon of olive oil. I used Ambrosia wild rice blend. It's red and black, sweet and wild!Pour the rice into the casserole dish with the veggies and add 2 cups of low sodium chicken stock.Lay a couple of sprigs of thyme on top, cover with a lid and bake at 375 for 1 hour.Check it after an hour, turn the heat down to 350 and cook for maybe another 10 minutes or so.Take it out, remove the thyme and fluff it with a fork.It's served in the picture with some baked butternut squash and steamed green beans.Diet & Nutrition article by Ben on Wednesday, January 04, 2012 12:56:31 PM EST
Season's Greetings
One of my ALL TIME favorite treats during the holiday season are homemade butter tarts! I absolutely love them and have since I was a little kid. My grandma used to make them when I was younger and I remember I used to get so excited about going over to her house on Christmas Eve because I always knew there would be turkey, baked ham and plenty of butter tarts!This is definitely not a low-cal recipe and to be honest I wouldn't even want to know how many calories each one of these little pieces of heaven have packed in them! It's the holiday season though and new years is right around the corner so indulge a little bit and enjoy this favorite holiday treat of mine!Grandma's Homemade Butter Tarts
1 cup of raisons1/2 cup of butter1 cup of brown sugar1 cup of corn syrup1/2 teaspoon of salt1 teaspoon of vanilla2 eggs, lightly beaten18 unbaked tart shellsPreheat oven to 450 degrees F.In a heavy saucepan, combine the raisons, butter, sugar, syrup and salt. Heat it up on a warm stove on low heat until the butter is melted and the mixture is warm. Remove the saucepan from the heat and add the vanilla and beaten eggs.Spoon fill the tart shells so they are 2/3 full. Do not fill them up too full or they will spill over while baking.Bake the tarts for 10 minutes. Reduce the heat to 350 degrees F. and bake for another 5 minutes or until the pastry is golden. Do not let the pastry filling bubble and let the tarts cool before attempting to remove them from the tart tins.Makes approx. 18 butter tarts!Merry Christmas and Happy Holidays Everyone!!!Diet & Nutrition article by Ben on Saturday, December 24, 2011 11:15:20 PM EST
BBQ Turkey Breast
We’re currently rebuilding the nutrition section and will soon be featuring different recipes and meal suggestions throughout the week! Marlaena and I have been trying to eat a lot healthier the past couple of years so we've been able to accumulate quite a few tasty recipes along the way and would like to start sharing them!
I can’t promise that they will all look as appetizing as this first one does, but I will try my best!!
BBQ Turkey Breast with homemade peanut sauce and sides.
Barbecue (or grill) 2 juicy turkey breasts
In a small sauce pan add the following ingredients and cook for a few mins over a low heat.
1/3 C of peanut butter (preferably natural)
1/2 clove of garlic
1/2 tsp low sodium soya sauce
1/2 to 1 tsp of garlic chilli paste
1/2 tsp grated ginger (I tend to freeze mine as I find it easier to use that way)
3/4 tsp honey
1 tsp rice wine vinegar
salt to taste
2-4 tbs of skim milk or water to thin it out (use more or less depending on desired consistency)
1 tbs of chopped fresh cilantro (stir this in once it has come off the stove)
Slice the turkey breast and drizzle a small amount of peanut sauce over top!
Served with wild rice & steamed red char and broccolini.
Diet & Nutrition article by Ben on Tuesday, November 08, 2011 2:12:37 PM EST
Gourmet Nutrition
I ordered a new cookbook awhile back and finally received it in the mail the other day! The book is called "Gourmet Nutrition: The Cookbook For The Fit Food Lover" and is written by Dr. John M. Berardi, Michael Williams and Kristina Andrew.
Now Marlaena and I eat pretty well and keep our diet consisting mostly of whole foods, lot's of different veggies, grass fed meats & poultry, eggs, fish, high quality dairy, fruit, nuts, seeds, etc. BUT our biggest problem is variety!!! We both have pretty demanding work/training schedules so don't have a lot of time to get creative in the kitchen during the week.
We often find ourselves in a "food rut" where even though we’re eating healthy, we essentially rotate between the same handful of meals, which is most often grilled meat on the barbeque and a mixed salad. Now don’t get me wrong.. I love anything that’s cooked on the BBQ, especially during the Summer, but eating the same type of meal over and over again starts to get pretty old, pretty darn quick!
Anyways, I’ve been following Dr. John Berardi and his philosophies on food and nutrition for a few years now and decided to buy his new cookbook to help push us out of our "food comfort zone" and start trying out new some recipes! I’m going to attempt to make one new recipe every week and if it's good, I'll add it to my list of meal options. I really don’t like spending a lot of time on food prep and planning meals so I’m really hoping this book gives me a bunch of great, new recipes that will be tasty, healthy and relatively easy to prepare!
I will be posting my creations every week and will try to include a picture with each one... as long as the dish looks somewhat presentable when I’m done!
Diet & Nutrition article by Ben on Monday, July 11, 2011 4:59:42 PM EST
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