Blackened Panseared Salmon

I always loved Blackened seafood during my days as a graduate student at MIT.   I would spend $20 for some blackened salmon of sea bass without the blink of an eye.  However, finding local seafood comparable to Boston or my hometown is hard to find in local restaurants in Kentucky.  So I quickly had to learn how to make blackened seafood at home.  The trick is to pan sear the fish on the stove top then finish it in the over.
 
1.3 lbs fresh salmon (skin on) from Wholefoods (wild caught or responsibly farm raised)
1 lime
Tones Cajun seasoning
Old bay seasoning
McCormick’s Smoked Paprika
Olive Oil
Preheat your oven to 375
 
Directions:
1. Marinate the salmon with fresh squeezed lime juice in a ziplock bag, refrigerated, for 20 minutes
2. Season both sides of the fish
3. Heat up a nonstick frying pan on medium high heat. This seals the pores so that the food won’t stick to the pan.
4. Drizzle a small amount of olive oil in the pan. Spread evenly across the pan with a soft basting brush that can tolerate high heat. The oil will bead up but that’s ok. Don’t worry that not all surfaces of the pan will be covered with oil. Warm up the oil just until it starts to ripple but before it smokes up. If the oil smokes up, it’s too hot and you will have to turn down the flame and fan over the pan until the oil cools down.
5. Pansear the fish on one side for 5-7 minutes until it forms a nice crust.
6. Gently flip over the fish with a spatula that can tolerate 450 degrees Fahrenheit and stainless steal things
7. Transfer the fish to a new frying pan with no oil. Make sure the cooked side is up.
salmon 7
8. Bake the fish for 5-7 minutes.
9. Drain both sides of your fish by laying them on a paper towel. Cover the tops of the fish with a paper towel then add an empty plate on top to help absorb excess oil.
 
This process of pan searring, finishing in the oven and draining helps to minimize excess oil in the fish. Notice after you bake the fish some of the added oil is released from the fish.
 
If you want both sides of your fish to be crispy, then broil rather than bake your fish on the top shelf of your oven at 375 F for 5-7 minutes.
Advertisements

Veggie Frittata

veggie omlette

2206

2207

Eggs, Veggies (baby spinach, shredded carrots, grape tomatoes), 100% fat free greek yogurt, himalayan salt, black pepper, organic sharp cheddar cheese, sundried tomatoes

I will never make an omelette on the stove top every again.  I  love making this on Saturday when  I have more time to prepare my breakfast.

Ingredients (serves 2):

4 Eggs

1/4 cup baby spinach (sliced thin)

1/4 cup of shredded carrots)

1/4 cup of grape tomatoes cut in quarters

2 TBSP of 100% fat free plain greek yogurt (Buy from Trader Joe’s)

1/4 cup organic cheddar cheese

2-3 Sundried tomato in olive oil (Buy from Costco)

Himalayan Sea Salt (to taste)

Peppercorn medley (to taste)

Cooking Spray

Small nonstick frying pan that can withstand 350 F

Directions:

  1. Preheat your oven to 375 F
  2. Whisk eggs and greek yogurt
  3. Whisk in seasonings
  4. Stir in veggies
  5. Spray your pan with the cooking oil
  6. Add your eggs to the frying pan then cook for about 15-18 minutes.
  7. For the last few minutes add your cheese and sun dried tomatoes.  Cook just until your cheese melts

 

If you love this recipe you will love my 7-day clean eating e-cookbook at my website, Wholistically Improve You

Join my 7-day clean eating group for motivation and other clean eating tips and recipes,  7-day Clean Eating Challenge

Strawberry & Cherry Green Smoothie

Strawberry and Cherry Green Smoothie

Baby spinach, frozen, banana, frozen strawberry, frozen cherries, moringa oleifera beverage, Vanilla Protein Powder

1 cup of Supermix with moringa oleifera powder* (see below for details)
1 cup of baby spinach
1 frozen banana
0.5 ounces XMProtein Vanilla Powder**  (see below for details)
1 cup of frozen cherries
4 large frozen strawberries
0.5 ounces XMProtein Vanilla Powder

For the green smoothie:
Blend first 4 ingredients
Pour half of the smoothie in a glass

For the reddish smoothie:
Blend half of the green smoothie, frozen cherries, frozen strawberries and 0.5 ounces of XMProtein Powder

Layer the green and red smoothie in your martini glass or mason jar to create art

 

*Zija’s SuperMix is a delicious, convenient powdered beverage that can be added to water for a daily dose of Moringa’s 90+ vitamins, minerals, vital proteins, antioxidants, omega oils and other benefits. Drink Life In–your body will thank you.

– See more at: http://960662.shopzija.com/product_details.html?productcode=usa151555#sthash.DyVtaFj1.dpuf

**Zija’s XMprotein nutritional supplement shake–in Dutch Chocolate and Vanilla Bean flavors–is a delicious way to consume lean protein, Moringa oleifera, and other natural ingredients. Fuel your game, fuel your life!

Two Shades of Black Berry Martin

two shades of black berry martini

What you will need:

4 oz unsweetened apple juice
4 oz water
1 cup of baby spinach
1 cup of frozen fruit mix (peaches, mangoes, grapes, pineapple, strawberries)
1/2 frozen banana (cut into 4 equal parts)
~10 frozen raspberries (divided into 4 and 6 berries)
1 scoop of Vanilla moringa protein powder*
1 TBSP Flaxseed Powder

health benefits of flaxseeds

Directions:
1. Add liquid, spinach, protein powder and flaxseed to the blender then blend.
2. Slowly add the frozen fruit medley, banana and 4 black berries then blend.
3. Once the fruit is evenly distributed, remove half of the smoothly into a glass. Then add the remaining 6 black berries.
4. Layer your two tone smoothie into your martini glass

 

“Instant” Oatmeal Jars

 

instant oatmeal jars

I had fun making my instant oatmeal jars last night.  I love the idea of just adding hot coconut milk sealing the lid and allowing it to “cook” for 20 minutes, while I finish getting ready for the morning.

I am an oatmeal enthusiast. I eat it almost daily. Trust me, I have tried various ways to make my life easier regarding oatmeal.  I stopped eating instant oatmeal because it was cheaper to buy old fashion oats and make it myself with my toppings of choice.  I use to slave over the stove each morning.  As long as I watched the oatmeal closely the texture would come out good.  Often I over cooked my oatmeal or simply burnt it. Then I became fascinated with cooking the oatmeal in the crockpot.  I would cook enough to last the entire week. Crockpot oatmeal has a wonderful texture but it does not reheat well.

Recently, I was excited about a post I saw on the Clean Food Crush by Rachel Maser regarding instant oatmeal jars.  With the “instant” oatmeal jars I can add my old fashion oats and dried fruit and superfoods (chia seeds, flaxseed meal, hemp seeds) and get the perfect texture in 20 minutes each and every time.  I was so impressed with the texture, I literally went to my refrigerator, packaged a week supply of crock pot cooked oatmeal, packaged it up and gave it away to a friend.  I did allow him to try my new “instant” oatmeal with strawberries, chia seeds, sundried strawberries and he absolutely fell in love with the oatmeal.

Ingredients:

1/2 cup Old fashion oats
1/4 cup unsweetened sun dried fruit (peaches, strawberries, bananas, raisins, coconut)      
1 cup of SILK coconut milk (or liquid of choice)

Directions:

When you are ready for your oatmeal, add 1 cup of boiling hot coconut milk to a 12-16 oz mason jar.  Immediate cover the jar with the lid and let it sit for 20 minutes.

Next time I am going to make enough instant oatmeal jars for the month.

My life is forever changed by Instant Oatmeal Jars. I can save time and money.

 

Two Shades of Black Berry

two shades of black berry martini

What you will need:

4 oz unsweetened apple juice
4 oz water
1 cup of baby spinach
1 cup of frozen fruit mix (peaches, mangoes, grapes, pineapple, strawberries)
1/2 frozen banana (cut into 4 equal parts)
~10 frozen raspberries (divided into 4 and 6 berries)
1 scoop of Vanilla moringa protein powder*
1 TBSP Flaxseed Powder

Directions:
1. Add liquid, spinach, protein powder and flaxseed to the blender then blend.
2. Slowly add the frozen fruit medley, banana and 4 black berries then blend.
3. Once the fruit is evenly distributed, remove half of the smoothly into a glass. Then add the remaining 6 black berries.
4. Layer your two tone smoothie into your martini glass

Pink & Green Smoothie

pink & green smoothie

This pink & green smoothie happened by accident. But I think I am going to have more of these accidents because I love the colors that were achieved with bananas, peaches, strawberries and spinach.

What you will need:
4 oz unsweetened apple juice
4 oz water
1 cup of baby spinach
1 cup of frozen peaches (about 4-5 pieces)
1/2 frozen banana (cut into 4 equal parts)
4 frozen strawberries
1/2 scoop of Vanilla moringa protein powder*
1 TBSP Flaxseed Meal

Directions:
1. Add liquid, spinach, protein powder and flaxseed to the blender then blend.
2. Slowly add the frozen banana and peaches then blend.
3. Once the fruit is evenly distributed, remove half of the smoothly into a martini glass. Then add the 4 strawberries to the other half of the green smoothie.
4. Layer your two tone smoothie into your martini glass

 

Blog website >>> wholisticallyimproveyou.com

*Moringa Oleifera has 92 naturally occurring nutrients, including antioxidants, essential amino acids, omegas 3, 6, and 9.