Tag Archives: Clean Eating

Free Printable Farmer’s Market Guide!

Farmer's Market Shopping

Good Morning!

Did you have a fun Memorial Day weekend? I had a blast! It was so nice to relax and play, with no obligations or “to do” list!  We visited our farmer’s market this weekend. I love the beginning of growing season and all the local produce bursting with nutrition and so fresh! It is also a great outing and sense of community while you support local growers. Here is your free guide! Compliments of me and Institute for Integrative Nutrition, the school where I graduated as a Health Coach!

Just click the guide below, and you will have a free PDF printout you can take with you and refer to! There is also a free recipe and other health tips using Farm Market finds!

Farmers Market Guide

Enjoy your day!

Sandra Shields, Certified Health Coach

Lemon Baked Cod with Cucumber Plum Salsa

If you are looking for a fresh and light entree, this Lemon Baked Cod with Cucumber and Plum Salsa is perfect! The salsa is delicious over fish, and with just a few ingredients.

Lemon Baked Cod with Cucumber Plum Salsa

I am trying to eat seafood twice a week, and I like creative ways to enjoy it. Cod is a good source of B-12, selenium, phosphorus, protein, choline, Omega 3 and more. A fruit and vegetable salsa on top of the baked cod with the tang of a splash of white balsamic makes this the perfect spring dish, and also fantastic for the waistline, being a source of lean protein, while still being very satisfying! Gotta go try on my swimsuits soon. Does anyone else dread shopping for those? I love the quote, “Unlike Swimsuits, Flip Flops Fit Year after Year!” 🙂

Lemon Baked Cod with Cucumber Plum Salsa

Lemon Baked Cod with Cucumber Plum Salsa

Preheat the oven to 350º degrees F.

First the Salsa:

You want your salsa to have time to sit while the fish is cooked to marry the flavors.

Ingredients:

2 Ripe Plums, washed, peeled and diced

1/2 English Cucumber, peeled and diced

1/4 Cup of Red Onion, finely diced

2 Tablespoons of White Balsamic Vinegar (my go to 12 Year Aged White Balsamic – I don’t receive commission for sharing this. If you have an oil and vinegar shop, get yours there. It is superior.)

1/4 Teaspoon of Sea Salt

Directions for the Salsa: After you have chopped everything, toss the plums, cucumber and red onion with the white balsamic and salt, and set aside to meld the flavors. Now the fish!

Ingredients for the Cod:

4 Wild Caught Cod Filets

Zest of One Lemon

2 Tablespoons of Lemon Juice

2 Tablespoons of Olive Oil

Sea Salt and Pepper to Taste (don’t be stingy, the fish will thank you.)

Directions: Brush a tablespoon of olive oil on the fish, both sides. Use more if needed. Season your fish with sea salt and black pepper, and rub it with the lemon zest. In a non-stick, oven safe skillet, add the other tablespoon of olive oil, and heat to a shimmer over medium-high. Add your seasoned fish, and cook three minutes, then flip the fish gently and cook for another three minutes. Pop the fish in the oven and bake for five to seven minutes, or until the fish registers 145º degrees in the center. Be careful to check it after five minutes, because you do not want dry fish, and it cooks fast. Remove the cooked fish from the oven and drizzle the lemon juice. When serving, mound the Cucumber Plum Salsa generously on top of the fish….delightful!

 

Lemon Baked Cod with Cucumber Plum Salsa

 

 

Oven Roasted Carrots with Cumin, Lime and Pumpkin Seeds

 

Oven Roasted Carrots with Cumin and Pumpkin Seeds

Oven Roasted Carrots with Cumin, Lime and Pumpkin Seeds

 

I find this time of year with fresh produce in abundance so inspirational!

The vegetables on display by local growers who take such pride in their offerings is sheer art!

Cumin and pumpkins seeds (also know as pepitas), are a very delicious combination and enhance the sweetness of the carrots. Did you know cumin also has the ability to aid digestion as well as help insomnia and respiratory ailments? It was used by the Egyptians 5,000 years ago, and is popular today in many cuisines.

Pumpkin seeds are a great alternative to nuts in cooking, and have excellent nutritional benefits like containing zinc for immune support, magnesium, fiber and plant based Omega 3’s.

 

Oven Roasted Carrots with Cumin and Pumpkin Seeds

Oven Roasted Carrots with Cumin, Lime and Pumpkin Seeds

 

Oven Roasted Carrots with Cumin and Pumpkin Seeds

Preheat your oven to 400º degrees.

Ingredients:

4 Cups of Young Carrots

1/4 Cup of Good Olive Oil

1 Tablespoon of Ground Cumin

Juice of 1 Lime

1 1/2 Teaspoons of Sea Salt or Himalayan Pink (My favorite :-))

1/2 Teaspoon of Pepper

1/3 Cup of Pumpkin Seeds

Directions: Toss the washed carrots with the olive oil in a large bowl. Add the Cumin, Salt and Pepper and squeeze the juice of one lime over it.  Toss thoroughly to spread the seasoning evenly. Pour the Carrots onto a large parchment lined cookie sheet in a single layer.

Oven roast for 40 to 50 minutes until the carrots are starting to caramelize. Toss them once or twice during roasting to re-coat with the oil and seasonings.

Remove them from the oven, and sprinkle with the pumpkin seeds (pepitas).

Serve them hot!

Oven Roasted Carrots with Cumin and Pepitas

Oven Roasted Carrots with Cumin, Lime and Pepitas

Eat Your Nutrients!

Eat Your Nutrients!

Blueberry Spoon Fruit (Date Sweetened)

Making Spoon fruit is a delicious way to use Summer’s fruit bounty! It is a technique that purees and reduces the fruit on the stove top, without added thickeners or refined sugar, to a jammy consistency.

For this luscious Blueberry Spoon Fruit, I used dates and a bit of fresh lemon juice, along with wild blueberries.

I use this spoon fruit in my Chocolate Blueberry Ripple Ice Cream Sandwiches.

Simple is often the best!

Blueberry Spoon Fruit

Blueberry Spoon Fruit

 

Blueberry Spoon Fruit

Ingredients:

1 Cup Blueberries

1/4 Cup of Pitted Dates (Roughly Chopped)

2 Tablespoons of Fresh Lemon Juice

Directions: In a small saucepan, bring the berry mixture to a boil, and simmer for ten minutes on low, stirring occasionally. Add mixture to a blender (I used a small Ninja) and puree.

Making Blueberry Spoon Fruit

Making Blueberry Spoon Fruit

Yield: approximately 3/4 cup

Date Sweetened Blueberry Spoon Fruit

Date Sweetened Blueberry Spoon Fruit

Eat Your Nutrients!

Eat Your Nutrients!

Festive Cranberry Sauce

Festive Crannberry Sauce

This is the Best Cranberry Sauce Ever!!! IMHO 🙂 Even if you don’t like cranberry sauce, you will like this one! It is that good!

It is bright, sweet, and tart, a gorgeous, gorgeous shade of berry, and the coconut sugar added at the final stage adds an earthy warmth like a cozy hug that can’t be described. After the sauce is poured warm into a serving bowl, it is sprinkled with toasted, coarsely chopped walnuts and chilled for the perfect accompaniment to your holiday table! It is definitely going on mine! Happy Holidays!

Festive Cranberry Sauce

Ingredients:

1 Pint of Fresh Cranberries

1/2 Cup Organic Apple Cider

1/2 Cup Fresh Squeezed Orange Juice

1/2 Cup of Honey

Zest of One Organic Orange

1/2 Cup Coconut Sugar

1/2 Cup Toasted Walnuts

Directions: In a medium saucepan, add washed, fresh cranberries, cider, orange juice, honey, and orange zest. Bring to a boil, then reduce the heat to a simmer, and simmer for 30 to 40 minutes until the berries pop and the juices have reduced by about half.

Meanwhile, preheat your oven to 350º degrees, and place the walnuts on a cookie sheet. After the oven has preheated, toast the walnuts for five minutes. Remove from the oven and cool, then coarsely chop them and set them aside for sprinkling on the top of the cranberry sauce when it is ready.

Place the warm, simmered cranberry sauce into a blender and add the coconut sugar. Blend until smooth and emulsified. Pour into a serving dish and sprinkle while warm with the toasted, coarsely chopped walnuts. This allows some of the walnuts to sink into the sauce so they are throughout and on the top. Chill at least four hours. This will keep in the refrigerator and can be made in advance!

Makes 2 Cups

Eat Your Nutrients!

Eat Your Nutrients!

Oven Roasted Fennel, Carrots and Red Onion

Roasted Vegetables

My favorite way to eat vegetables in the colder months is oven roasting! Roasting vegetables in the oven brings out the natural sugars in the vegetables, and it caramelizes them adding even more layers of flavor.

If you have been following me for awhile, you have heard over and over to eat your vegetables and eat your nutrients. 🙂  Oven roasting makes it an easy way to do so! Yes! Some of the health benefits of Fennel is it contains Phytonutrients, Vitamin C, Fiber, Folate and Potassium. Red Onion is a source of Sulfur and Quercetin (cancer protective). Carrots are high in Vitamin A, and also contain good amounts of Biotin and Vitamin K. By eating these three all together, you are getting a powerhouse of beneficial nutrients!

This recipe for Oven Roasted Fennel, Carrot and Red Onion is an outstanding choice to serve at your Thanksgiving table. It is colorful, rustic and so delicious! I hope you give it a try!

Oven Roasted Fennel, Carrots and Red Onion

Preheat your oven to 375º degrees.

Ingredients:

2 Fennel Bulbs

6 Medium Carrots

1 Large Red Onion

1/4 Cup Olive Oil

1 Teaspoon of Himalayan Pink Salt or Sea Salt

1 Teaspoon Black Pepper

Directions:

Wash and trim the fennel, and remove the stalks. Slice the fennel into 1/2 inch slices. Peel the carrots and slice. Peel the red onion and cut in half, then into 10 wedges total. In a medium bowl toss the prepared vegetables with the olive oil, salt and pepper. Spread on a parchment lined, rimmed baking sheet. Place in the preheated oven and roast for 30 to 40 minutes until the vegetables are tender and caramelized, tossing with a spatula after the first 20 minutes.

It is ready to Serve!

Enjoy your day!

Eat Your Nutrients!

Eat Your Nutrients!

18 Paleo Summer Cookout Recipes!

18 Paleo Summer Cookout Recipes

Summer is cookout season! Just mentioning the word cookout is  a sure way to get company flocking to your door! Set up an outdoor game or two like Bocce Ball and Badminton, and you have a party!

Here are Eighteen Summer favorites of mine! Please feel free to share any of your favorite healthy Summer recipes in the comments below! What will you be making this Summer?

Bacon Wrapped Grilled Pork Chops with Citrus Drizzle by the Civilized Caveman

Prosciutto Olive and Sundried Tomato Turkey Burgers by Tammy Credicott

Grilled Vegetables and Shrimp Toss by Sam Eats Her Nutrients

Grilled Shrimp and Veggie Toss

Grilled Vegetables and Shrimp Toss

Grilled Bok Choy with Sesame Ginger Sauce by Sustainable Dish

Sesame-Ginger Flank Steak Salad by Primal Palate

Hatch Chili Layered Stack by Paleo Foodie Kitchen

Grilled Venison 50/50 Burgers by Sam Eats Her Nutrients

Aromatic Whole Grilled Chicken by Mark’s Daily Apple

Lamb Kofta (Meat on a Stick) by Stupid Easy Paleo

Fruit & Nut Broccoli Salad by Crafty Coin

Salmon Cucumber Noodle Salad by Mangia Paleo

Nom Nom’s Sister’s Phenomenal Grilled Green Chicken by Nom Nom Paleo

Lemon Parsley Grilled Zucchini by Danielle Walker of Against All Grain

The Best Creamy Coleslaw by The Paleo Mom

Paleo SCD Summer Strawberry Pie with Toasted Hazelnut Vanilla-Orange Ice Cream by Sam Eats Her Nutrients

Strawberry Sangria Sorbet by Sam Eats Her Nutrients

Strawberry Ice Cream Bon Bons by A Girl Worth Saving

S’More Worthy Graham Crackers by hopecentric

Strawberry Sangria Sorbet

Strawberry Sangria Sorbet

Enjoy a Summer Cookout, have some fun, and share some delicious food! Happy June!

 

Eat Your Nutrients!

Eat Your Nutrients!

 

 

1 2 4
%d bloggers like this: