Yoga and Yum

Nourish Your Self From the Inside Out

Month: June, 2014

Pan Fried Tilapia and “Instant” Slaw

Need dinner, pronto? I made this in 20 minutes, start to finish. You can too!

Need dinner, pronto? I made this in 20 minutes, start to finish. You can too!

Ingredients:

Fish:
2 good-sized fresh wild tilapia filets
2 tablespoons almond or coconut flour
Salt and pepper to taste
Ghee for frying

Tartar Sauce:
4 tablespoons mayo
Juice of 1/4 lemon
1 tablespoon sweet pickle relish
1 teaspoon capers
Teeny pinch cayenne pepper
Salt and pepper to taste

Slaw:
1/4 of a small to medium head green cabbage
1/2 an apple
Teeny splash apple cider vinegar
Juice of 1/4 lemon
3 tablespoons mayo or Greek yogurt (or 1/2 and half)
Teen sprinkle of organic sugar or sweeter of choice
1 drop doTERRA lemon essential oil
Salt and pepper to taste

Method:

Fish:
Rinse tilapia fillets in cold water and pat dry with paper towels.

Season both sides of each fillet with salt and pepper, then sprinkle with a little almond flour.

Heat the ghee in a skillet over medium-high heat and cook the tilapia until the fish flakes easily with a fork (about 4 minutes per side.)

Top with tartar sauce and serve with a lemon wedge.

Tartar Sauce:
Make this ahead.

Combine all ingredients. When fish is ready, place a little dollop on each fillet.

Slaw:
While fish is cooking (if you are capable of multi-tasking…if not, make this first and let it sit while fish is cooking), finely slice cabbage into 1/8-inch shreds and place in a large mixing bowl.

Core the 1/2 apple and slice in 1/8 slices.

Combine the vinegar, lemon juice, salt, sweetener, and mayo in a large measuring cup. Whisk until smooth.

Add to the prepped vegetables and mix well.

Serve alongside the fish, or cover and refrigerate until ready to use.

Benefits:

Apples:  My, what balanced phytonutrients you have, oh beloved apple. Apples contain a wide array of polyphenols which help regulate our blood sugar. They’re also a great source of Vitamin C and other antioxidants, and fiber. See here for more health benefits and nutritional information.

Cabbage: Cabbage is a powerful cancer fighter and lowerer (new word?) of cholesterol. It contains massive amounts of Vitamin A and is a good source of Vitamin C. While purple cabbage is more nutrient dense than the lighter green varieties (due to their added phytonutrients), all varieties are nutritional powerhouses. See here for more health benefits and nutritional information.

Lemon: Lemons are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Lemon Essential Oil: Lemon oil has many properties including antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system cleansing, and promote a sense of well-being. It is also miraculous for removing grease, gum, oil, and unwanted marks and spots. See here to learn more about doTERRA essential oils.

Tilapia: This is a low calorie, low fat fish with a mild flavor. Try to find wild-caught, if possible. If not, then at least try to get farm raised tilapia from a country with strict policies on quality control (such as the U.S.). See here for more health information and nutritional info.

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Ginger Peach Smoothie

Hot enough for ya? Cool off with this tasty ginger peach smoothie.

Hot enough for ya? Cool off with this tasty ginger peach smoothie.

Ingredients:

1 frozen peach, chopped with VERY SHARP KNIFE into 1/8ths
1 cup homemade almond milk
1 inch fresh ginger, peeled,
1 large handful blanched spinach (or raw if you’re into that sort of thing)
1 scoop vanilla protein powder (or a handful of soaked almonds or cashews)
1/2 drop doterra ginger oil

Method:

Put all ingredients into blender and blend to smithereens.

*Note: 1 whole drop of essential oil might be too much for the sensitive palate, so dip a clean toothpick in the ginger oil, and stir it into the other ingredients before blending.

Benefits:

Almonds: Almonds are a Supernut. High in monounsaturated fats (associated with reduced risk of heart disease), almonds contain high amounts of vitamin E, magnesium, and potassium. They are also high in protein, which makes them an ideal snack. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Ginger: Ginger is very effective in alleviating symptoms of gastrointestinal distress such as gas, bloating, motion sickness, and morning sickness. See here for more health benefits and nutritional information.

Ginger Essential Oil: Ginger is a powerful analgesic, anti-fungal, anti-inflammatory, anti-nauseant, and stumulant. It provides tremendous benefits to the digestive system, and can also be used as an expectorant and decongestant. Ginger can also help provide relief from coughs and sore throats. See here to learn more about doTERRA essential oils.

Peach: Peaches are high in a number of nutrients such as niacin, thiamine, potassium, and calcium. They are also high in beta carotene, an antioxidant that converts to Vitamin A (which is essential for healthy hearts and eyes). Some say the darker the peach’s color, the richer it is in Vitamin A. The antioxidants may also help in maintaining healthy urinary and digestive functions. Eastern cultures consider peach tea as a powerful kidney cleanser and is used in detoxification. See here for more health benefits and nutritional information.

Spinach: Spinach is a rich source of vitamin K (think blood builder/purifier!), vitamins A, C, B2 and B6, as well as manganese, folate, magnesium, iron, calcium, and potassium. Popeye apparently knew how to protect himself against inflammatory problems and oxidative stress-related issues, while promoting his cardiovascular and bone health. AND he got the girl! See here for more health benefits and nutritional info.

Zucchini Fritters

Got zucchini and then some? This special little dish is perfect way to use up that extra squash on a lazy Saturday morning.

Got zucchini and then some? This special little dish is perfect way to use up that extra squash on a lazy Saturday morning.

This recipe was inspired by Slim Palate.

Ingredients:

2 medium zucchini
2 green onions thinly sliced
¼ cup almond flour
¼ cup fresh grated parmigiana reggiano (packed firmly)
2 eggs
Salt and pepper to taste (freshly ground, please)
1 drop doTERRA lemon essential oil
Ghee for frying

For topping:
Applesauce, Greek Yogurt, chives, or some combo thereof!

Method:

Grate zucchini with a medium sized grater into a bowl.

Place shredded zucchini in a clean dishtowel and squeeze to get as much liquid out of it as possible.

Place back in bowl with beaten eggs, thinly sliced green onions, almond flour, parmigiana reggiano, essential oil, and fresh ground salt and pepper and mix thoroughly.

Heat 2 tablespoons of ghee over medium heat and wait for that pan to get hot (but not to the smoking point).

Add spoonfuls of mixture to the hot pan and fry until golden brown on each side (2-3 minutes-ish per side).

Place fritters on platter lined with paper towels to soak up extra ghee, then serve each with Greek yogurt, applesauce, and extra green onions on the side.

Benefits:

Organic Eggs: (Preferably pasture-fed) Eggs are a good source of low-cost high-quality protein. They provide over 6 grams of protein (13% of the daily value for protein) each, and are a good source of choline, a key component of many fat-containing structures in cell membranes, which is particularly important for brain function and health. Eggs are also a rich source of tryptophan and selenium. See here for more health benefits and nutritional information.

Greek Yogurt: Greek yogurt is a thicker, creamier version of “regular” yogurt that boasts high protein, healthy bacteria which support healthy gut flora, and is a good source of calcium. It’s a versatile addition to your diet and can replace higher fat dairy products. See here for more about the nutritional info and health benefits of yogurt.

Lemon Essential Oil: Lemon oil has many properties including antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system cleansing, and promote a sense of well-being. It is also miraculous for removing grease, gum, oil, and unwanted marks and spots. See here to learn more about doTERRA essential oils.

Zucchini: Excellent source of manganese and vitamin C, and is a good source of vitamin A. Summer squash also retains its nutrients when eaten raw, lightly steamed, and/or frozen. And make sure to eat the seeds! Summer squash seeds contain omega 3 fatty acids which are helpful in the prevention of inflammation. The seeds are also thought to contain anti-microbial properties and are still used in some parts of the world to treat intestinal parasites. See here for more health benefits and nutritional information.

Farm Fresh Spring Salad

Everything is better topped with a fried egg!

Everything is better topped with a fried egg!

Ingredients:

2 bountiful handfuls of the fresh greens of your choice (mixed, spinach, baby kale are yum!)
3-5 sprigs of fresh asparagus
1-2 radishes, sliced into rounds
1 egg
1-2 tablespoons extra virgin olive oil
Juice of 1/4 small lemon
1 drop doTERRA lemon essential oil
*Optional: 1/8 teaspoon sweetener of your choice
1 teaspoon of any fresh herbs you have on-hand (basil, thyme, and tarragon are lovely choices…), chopped

Method:

Place the olive oil, lemon juice, lemon oil, optional sweetener, and herbs in a bowl. Whisk together.

Mix the salad greens in the salad dressing and toss to coat.

Blanch or lightly sauté your asparagus.

Fry an egg.

Serve the salad mix (or just leave it in the same bowl).

Place the fried egg and asparagus atop the salad mix. Enjoy!

Benefits:

Asparagus: Asparagus is packed with vitamins K and A, as well as iron and folate. It is also a powerful anti-inflammatory and abounds with antioxidant nutrients such as vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese, and selenium. See here for more health benefits and nutritional information.

Lemon: Lemons are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Lemon Essential Oil: Lemon oil has many properties including antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system cleansing, and promote a sense of well-being. It is also miraculous for removing grease, gum, oil, and unwanted marks and spots. See here to learn more about doTERRA essential oils.

Mixed Greens: Salad greens abound with vitamins A and C, beta-carotene, calcium, folate, fiber, and other phytonutrients. Make sure to rinse them thoroughly before eating. See here for more health benefits and safe handling instructions and nutritional information.

Olive Oil: Olive Oil is packed phytonutrients including polyphenols. Most of the polyphenols in olive oil function as both antioxidants and anti-inflammatory nutrients in the body. When eaten in moderation, olive oil can be very beneficial to our gastrointestinal and cardiovascular health. See here for more health benefits and nutritional information.

Radish: These easy-to-grow root veggies are a good source of riboflavin, bitamin B6, calcium, magnesium, copper and manganese. They’re also low in cholesterol and high in dietary fiber. See here for more nutritional information.