Archives For June 2014

The old saying goes, “if it tastes good, it must be bad for you”. (Or some variation of said saying, anyway).

This saying no doubt referred to sweets and savory foods, loaded with sugars, refined who-knows-what, & sodium. Does it really have to be so?!

You don’t have to sacrifice taste for health, you just don’t. And here are a few ways I’ve managed to bring together healthy & delicious:

Lemon pepper salmon fillet with a side of potato & broccoli mash & asparagus

Lemon pepper salmon fillet with a side of potato & broccoli mash & asparagus

 

Here’s a REALLY simple meal that only takes about 30 minutes to prepare and serve (yes, I really mean 30 minutes from fridge to table!) and is perfect for on-the-go. busy weeknights as it is packed with Omega-3’s & loaded with veggie goodness.

Recipe:

2 Salmon Fillets
2 lemons, squeezed
Fresh black pepper
Fresh green beans
Garlic, minced
Small amount of a good quality olive oil
Baby new potatoes, chopped into quarters
Fresh broccoli, washed & stems removed

For the Salmon: Marinate in lemon juice for about 10 minutes, sprinkle with fresh pepper to taste, and pop into the oven (200C) for 10 minutes or until the salmon easily flakes with a fork.

For the Mash: Boil the potatoes & broccoli until tender & mash. (If you need to add liquid for fluffiness, try water or unsweetened almond milk); Season to taste with black pepper

For the Green Beans: Drizzle a small amount of oil in a sautee pan and sautee beans about 10 minutes until crisp-tender. Toss in garlic and cook another minute until fragrant.

 

Scrambled eggs with spinach & baby greens with a basil creme fraiche

Scrambled eggs with spinach & baby greens with a basil creme fraiche

 

I honestly wish I could take credit for preparing this, but, I was actually at 37 Dawson for brunch and they made this amazing concoction. I’m still attempting to replicate the sauce at home, but it’s really simple to scramble some eggs and serve over spinach!

 

Italian Chicken with a side of potato & broccoli mash & green beans

Italian Chicken with a side of potato & broccoli mash & green beans

Here’s another REALLY simple meal. Again, depending on how you like your asparagus, you can have this meal on the table in about 30 minutes. Protein, healthy carbs, and veggie yumminess.

 Recipe:

2 Jamie Oliver, Italian Style chicken breasts
A handful of cherry tomatoes
Fresh asparagus
Garlic, minced
Small amount of a good quality olive oil
Baby new potatoes, chopped into quarters
Fresh broccoli, washed & stems removed

For the Chicken: Jamie Oliver makes a MEAN chicken and it is easy to snag from the stores here in Ireland. All you need to do is buy the package, pop in a few extra cherry tomatoes, and bake according to the tin’s instructions. (approx. 15 mins @ 200C). The chicken is all natural, with fresh tomato sauce and a few italian seasonings. EASY.

For the Mash: Boil the potatoes & broccoli until tender & mash. (If you need to add liquid for fluffiness, try water or unsweetened almond milk); Season to taste with black pepper

For the Asparagus: Drizzle a small amount of oil in a sautee pan and sautee about 10 minutes until crisp-tender. Toss in garlic and cook another minute until fragrant.

BOOM!  As the mythbusters team would say, this myth is BUSTED. Hungry Yet?

And if you are interested, I’ve recently joined a new revolution in the healthy movement, called the Healthy Living Rules, that should help me focus on healthy options no matter where I am in the world with a few easy, and absolutely 100% simple guidelines and a whole community of support.

Bring on the healthy!

XOXO – K

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