Tag Archives: healthy

15 Minute Pan Seared Snapper with Spicy Broccolini

Cooking for yourself can be a drag. For those days I like to opt for meals that have little to no prep, and come together in a snap. Tonight I pulled together a quick meal that was ready in about 15 minutes. My kind of meal!

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Pan Seared Snapper with Spicy Broccolini

  • Prep: 5 minutes
  • Cook Time: 10 minutes
  • Serves: 2 (1 with leftovers)

Ingredients

  • 1 snapper filet
  • 1 bunch broccolini
  • 1  yam
  • 2 tbs olive oil (divided)
  • 2 tbs butter
  • 2 cloves garlic, minced
  • 1 tbs fresh parsley, chopped
  • 1.5 tsp Creole Spice Mix*
  • 1 dash cracked red pepper
  • Squeeze of lemon or lime juice
  • Salt and pepper to taste

Directions

  1. Wash the yam and poke with a fork. Cook in the microwave until done, about 10 minutes. I used the baked potato setting and set for 3 potatoes.
  2. In a pan drizzle 1 tbs olive oil, and a dash of cracked pepper. Heat until sizzling. Meanwhile chop the broccolini into 1 inch segments. When the oil is hot add the broccolini and stir for a minute. Add in 1 minced garlic clove and stir. Turn the heat down and put the lid on. Let simmer for about 10 minutes, stirring occasionally.
  3. In a second pan, drizzle the remaining 1 tbs olive oil and heat until simmering. Meanwhile pat dry the snapper filet and sprinkle evenly with 1.5 tsp creole seasoning. When the oil is hot, add the snapper skin side down. Cook for about 3 minutes per side, or until done. While the fish is cooking, prep the parsley and remaining garlic.
  4. When the fish is done remove from the pan, and add 1 tbs of butter. Add the chopped parsley and remaining garlic clove and stir for one to two minutes. Remove from the pan and spread evenly across the snapper filet.
  5. Prep your yam with the remaining slat of butter, and salt and pepper to taste. Plate all ingredients, squeeze the lemon over the fish and broccolini, serve and enjoy!

 

 

 

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Yummy Healthy Snacks – Daniel Plan

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Our church is doing the Daniel Plan which is a call to a healthier more intentional way of eating. The first phase takes you through a detox to help you determine if wheat or dairy causes you any issues. From there no real foods are off limits, but healthy proportions and balance are encouraged. It’s the way of cooking that I am passionate about – using real, whole foods that sustain you, and avoiding processed and packaged foods. I believe all food in moderation can be enjoyed, but it takes time to wean our bodies from the cravings of processed foods, and introduce it to a more beautiful world of fresh flavors.  For more information on what the daily Daniel Plan recommends, check out this site for Recommended Foods & Definitions. Whole wheat, dairy, cheeses etc. are allowed (after the detox period), but must be chosen wisely.

Since many of my friends have already started the plan (I’m behind the curve on this one), I decided I would post a series of healthy snacks that can be made quickly and easily, that will replace the unhealthy chips and cookies our bodies tell us we want – even though we really don’t want them. Stop being a pest addictive sugars!

Salty Snacks

Roasted Chickpeas (Garbanzo Beans)

  • These are crunchy and salty and everything a snack’er craves! The beauty is you can add whatever spice combination floats your boat!

Roasted Artichoke Hearts

  • These beauties are delicious on their own. But if you’re a dipper (of sauces) then try this tasty Greek Yogurt Ranch Dressing, you’ll be glad you did. Just remember, all things in moderation!

Avocado-Tomato Snacks

This is a simple, taste as you go, make as much or as little as you like, concoction.

  • 1/2 small carton of Cherry tomatoes
  • 1/2 ripe avocado
  • 1 tbs olive oil
  • 1 tbs balsamic
  • salt and pepper to taste
  • Fresh basil leaves (optional)
  1. Combine 1 tbs olive oil and 1 tbs balsamic vinegar in a bowl. (I like my balsamic strong, so reduce this to your tastes. Start with 2 tsps. and go up from there)
  2. Slice cherry tomatoes in half, and dice half of a just-ripe avocado and add to bowl with dressing.
  3. Sprinkle with salt and pepper, taste and add more seasonings as necessary.
  4. If you have fresh basil, slice thinly and toss in the bowl.
  5. Enjoy with a few triscuits or a sesame crackers, or just eat it straight out of the bowl with a spoon, it’s that good.

Baked Carrot Fries

  • Carrots are great for you, and the sweetness that comes from roasting them is hard to beat! I would reduce the salt in this recipe to 1/2 tsp, and add more as needed. If you halve the recipe, try just a 1/4 tsp of salt.

Sweet Snacks

The best sweet-snack go to is fruit. But when you want something with a bit more substance, but still want to avoid refined flour and sugar, here are some options for you.

Cookie Dough Greek Yogurt

  • I haven’t tried this one personally but it seems like it would hit the spot! In high school I used to eat cookie dough by the bowl – I’ve since weaned myself from such indulgence, but this might satisfy my next craving!

Skinny Banana Cookies

  • These give the substantial texture of a cookie that you crave when you start to move away from sweets. It’s got the right amount of sweetness IF you use very ripe bananas.

Peach Frozen Yogurt

  • This hits the spot when you need a little ice cream fix. Delicious way to eat fruit!

When you start to introduce fresh, healthy foods into your diet, your body tells you that you’re craving all those salty and sweet snacks. That’s part of the detox process. Once you’ve been off of those for a while, you’ll be surprised at how overly sweet, overly salty, and how chemically those things taste. It’s worth the struggle, and you’ll come to love the foods that love your body back.

Even if you’re not doing the Daniel Plan, and never intend to, give these treats a try and let me know what you think! (I’m hooked on the chickpeas!)

 

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