Recipes
Quick and Easy Pickling Recipe For a Spiced Condiment
THE RECIPE
WHAT YOU NEED:
- A skillet
- Smaller glass mason jars with lids, unless making larger portions
- A sauce pan
INGREDIENTS:
VEGGIES TO PICKLE:
- 1 bunch radishes, cleaned + sliced
- 2 jalapeños, sliced + seeds removed (or not if you want spicier)
- OR 1/2 red onion, thinly sliced if not into jalapeños
- 1/2 tsp red pepper flakes form medium spice | 1 tsp red pepper flakes for spicier
- 1 tsp peppercorns
FOR THE PICKLING BRINE:
- ¾ cup apple cider vinegar
- ¾ cup water
- 3 TB honey or maple syrup
- 2 tsp sea salt
TO MAKE:
- In a small saucepan, combine the vinegar, water, honey or maple syrup, + salt.
- Bring the mixture to a boil, stirring occasionally.
- Pour the brine over the radishes + jalapeños in jars.
- Let the mixture cool to room temperature without the lids on.
- Serve immediately or cover + refrigerate. Lasts for a few weeks, but best served within the first 5 days.
OTHER THINGS THAT ARE GOOD TO PICKLE:
asparagus, beets, bell peppers, blueberries, cauliflower, carrots, cherries, fennel, ginger, grapes, green beans, mushrooms, onions, parsnips, peaches, peppers, radishes, ramps, rhubarb, strawberries, squash, tomatoes, turnips, watermelon
Recipes
NUTRITION ON THE PLATE:
Wild Salmon: omega-3 fatty acid loaded! Simply put, these healthy fats have major heart health + overall anti-inflammatory health benefits.
Along with the fatty acid content, wild salmon has:
- the antioxidant amino acid taurine
- heart-healthy vitamin B12
- anti-inflammatory omega-3 fatty acids
- immune-supportive selenium
- energy-producing phosphorus
- muscle-building protein
- heart-healthy niacin, vitamin B12, vitamin B6, and potassium
- bone-building vitamin D
Manuka Honey: sometimes costly, but pure and used in moderation, has antibacterial, antiviral and anti-inflammatory properties that may help treat numerous ailments, including irritable bowel syndrome, gastric ulcers, periodontal disease and upper respiratory infections.
Honey-Sriracha Wild Salmon
WHAT YOU NEED:
For the Marinade:
- 1/4 cup coconut or Bragg’s aminos
- 2 TB honey – Manuka is the best quality
- 1 TB Ume plum or brown rice vinegar
- 1 TB Sriracha sauce or spicy Harissa
- 1 TB fresh ginger, minced (GROCERY TIP: I buy Gourmet Garden when I have a busy week so it is a pre-made paste for the ginger and garlic.)
- 1 TB fresh ginger, minced
- 2 TB scallions
- 1 TB white sesame seeds and/+ black seeds (FOOD FIND: I buy @sunfood raw, untoasted black seeds)
- 1 LB wild salmon; cut into 3-oz filets
- 1 1/2 tsp sesame oil – for cooking
To Serve:
Over superfood slaw or grilled asparagus
TO MAKE:
- Mix the ingredients together for the marinade (aminos through ginger) – mix well.
- In a bag, place in the salmon + marinade- refrigerate overnight.
- When ready to cook- place in a skillet with all of the marinade over medium heat- cook through until salmon flakes easily + is opaque.
Ashley's Kitchen
HOW-TO:
DIY A Detox Salad Bowl
Start with 2 cups of mixed greens or dark leafy greens
+
Add your choice of protein @ 3-4 OZ. think: grilled chicken or fish
+
Add 1/2 cup choice of a low-GI grain, such as brown rice, buckwheat, millet, quinoa, or amaranth
+
Add 2 cups of shredded/chopped raw or cooked vegetables
+
Top with your choice of non-creamy dressing or lemon juice + a drizzle of oil
+
Add 1-2 TB of healthy fat. I.E. sunflower or pumpkin seeds or 1/2-1/2 of an avocado
+
Refrigerate your salad with the dressing on the side so that it doesn’t get soggy
Recipes
PANKO-CRUSTED WILD SALMON (OR COD)
Served with a Roasted Broccoli Salad
Prep Time: 10 minutes | Cook Time: 20-30 minutes | Total Time: 30-40 minutes
makes 2 servings
Ingredients:
For the Fish:
- 2, 4-oz filets of wild salmon (I used cod because I couldn’t source wild salmon at the time)
- 1 Egg
- 1 tsp garlic clove, minced
- 1/3 cup gluten-free panko breadcrumbs
- Sea salt + pepper
For the Sauce:
- ¼ cup avocado oil mayonnaise
- ¼ cup plain Greek-yogurt
- 1 garlic clove, minced
- 1 ½ tsp stone ground mustard
- 2 tsp lemon juice
- 1/8 tsp cayenne pepper
For the Broccoli Salad:
- 2 cups broccoli, cut into florets
- 11/2 cups purple cabbage, shredded
- 2 TB scallions, chopped
- 2 TB hemp hearts
- ¼ cup prepared, store-bought ginger-turmeric dressing
To Make:
- Preheat the oven to 375 degrees F.
- Place the broccoli florets on a lined baking sheet + lightly spray with oil. Roast until browned + tender when forked-roughly 20-30 minutes. (Depends on overall size of the florets, so try to keep them as uniform as possible.)
QUICK FIX FOR THE BROCCOLI:
Microwave steam in glass dish with a 1/4 cup of water for 4+ minutes (depending on the amount) or until tender
Meanwhile, place the breadcrumbs, garlic, salt + pepper in a bowl and scramble the egg in another. Soak the salmon in the egg wash + then coat it with the breadcrumb mix. Shake of excess breadcrumbs + place the filets on a lined baking sheet with a spray of cooking oil atop each. Bake for 15-18 minutes or until fish is opaque and flaky.
While fish and broccoli are cooking, chop the other veggies and place them in a serving bowl.
In another bowl, mix all ingredients together for the sauce.
Serve a filet of fish alongside 1 cup of salad and voila!
NUTRITION: x 1 serving @ 1 filet of prepared fish + 1 cup of the broccoli salad
380 Calories | 2.8 grams Fat | 34 grams Carbs | 4.4 grams Fiber | 34.2 grams Protein
HEALTH BENEFITS + IMMUNE BOOSTING PROPERTIES:
- Turmeric contains curcumin; the active compound that makes turmeric so potent but what also gives it that bright yellow hue. Turmeric has super strong anti-inflammatory properties as well as a high level of antioxidant activity which help to strengthen the immune system and may help fight off infections thanks to its antibacterial properties.
- Ginger is a relative of turmeric that has been touted for centuries as a home remedy for the cold + flu as well as aid in digestion to treat nausea. Ginger is chock full of antioxidants and has powerful anti-inflammatory effects on the body that support the immune system. Much like turmeric, it also has antibacterial and antiviral affects and has been shown to stop the growth of microbes.
- Purple (Red) Cabbage has an incredible antioxidant profile and is an inexpensive veggie that is also cruciferous like broccoli below. In addition, it is high in vitamin B6, C, and K.
- Broccoli, like many cruciferous veggies, contains sulforaphane; a chemical that switches on a set of antioxidant genes and enzymes in specific immune cells which then combat the injurious effects of molecules known as free radicals that can damage cells and lead to disease.
- Yogurt often contains live and active cultures called probiotics. These can help stimulate the immune system and keep our gut and intestinal tract healthy and free of disease-causing bacteria. Dairy products, like yogurt, also tend to be good sources of vitamin D, deficiency of which has been linked to increased risk of contracting a cold or the flu.
- Garlic contains the active ingredient allicin, which fights infection and bacteria with its antibacterial and anti-fungal properties.
- Fish contains selenium, which helps white blood cells produce cytokines; proteins that help clear flu viruses out of the body. In addition, fish like salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.
