Chia Seeds

When I used to hear the word Chia I would immediately think of the pet, but since learning more about this powerful seed I think less of the pet (though the jingle does still come to mind) and more about OMEGA-3's!!!

I know, who would have thought a plant that was fun to grow as a child would one day become something I well planted in my own body. 

A few months ago I started reading articles and seeing features on TV shows saying, "Super Food: Chia Seeds, the New Flaxseed" 

At this time I had been incorporating flax seeds into my diet for a few months and was curious as to what was so great about chia seeds. Here are a few key items. 

- Chia is very rich in omega-3 fatty acids, even more so than flax seeds

- Chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid. And, unlike flax, they do not have to be ground to make their nutrients available to the body

- Chia seeds provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

- When added to water and allowed to sit for 30 minutes, chia forms a gel. Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.

- Chia has a nutlike flavor

Some ideas on how to incorporate them into your diet:

- Sprinkle ground or whole chia seeds on cereal, in yogurt or salads, eat them as a snack

- Grind them and mix them with flour when making muffins or other baked goods

- Add to a smoothie or a juice 

- Mix seeds in water and add lime or lemon juice and sugar to make a drink known in Mexico and Central America as "chia fresca" 

- Or toss them in a bottle of water when going for a run

Any way you add these to your diet will be beneficial! I like to start my day with a fresh green juice with a tablespoon of chia seeds!

 

Kale Waldorf Salad

I found a basic salad recipe while looking through the Whole Foods App on my iPhone, I highly recommend this app, it has great healthy recipes that are easy to prepare. I have made a few changes to the original recipe and find it to be heavenly. The dressing works so well with the Kale as well as on other salads or used as a dip or marinade.

Serves 4-6 people 

Ingredients:

4 cups packed finely chopped raw kale

1 large red apple, such as Honeycrisp or Fuji, chopped, divided
1 cup thinly sliced celery
1/4 cup plus 2 tablespoons craisins, divided

1/2 cup walnuts, toasted and chopped, divided

 

For Dressing:

2 tablespoons Dijon mustard
2 tablespoons water, more if needed
1 tablespoon red wine vinegar
1/8 teaspoon sea salt 

Directions:

Place kale in a large bowl. Add half the apple to kale along with celery, 1/4 cup walnuts and 1/4 cup raisins. Put remaining apple in a blender along with remaining 1/4 cup walnuts, remaining 2 tablespoons raisins, mustard, water, vinegar and salt. Purée until well combined and slightly thick, adding water if needed to thin. Pour dressing over kale salad and toss to combine.

*place the salad when dressed in the fridge for 15 minutes once dressed, it allows the kale to soak up the dressing and the leaves fill with flavor. 

Pea and Beet Salad

This unusually warm winter in New York has me eating plenty of salads lately and I decided it was time to think of some new recipes. This one is quickly becoming a favorite! 

Ingredients:

- Arugula

- Sugar Snap Peas

- Pea Shoots

- Cucumber

- Roasted Beets

- Goat Cheese

For dressing:

- EVOO

- Balsamic Vinegar

- Egg Yolk

- Water

Directions:

Well folks, this is a salad, not reinventing the wheel so I will make this short and sweet.

Place arugula in a large bowl, dice up the peas, pea shoots, and cucumber and add to bed of arugula. As for the beets I bought prepared beets at Trader Joes and diced them up and tossed in the salad. You can also roast your own beets it time permits.

Mix all ingredients in a bowl and sprinkle with goat cheese (feta also works well). I also like to sprinkle some roasted flax seeds on top as well for added benefits.

For the dressing add 1 part EVOO,  1 part water, 2 parts vinegar and an egg yolk to a bowl and whisk until it all turns to a balsamic vinaigrette.

 

Toss dressing into salad and serve. 

15 Minute - Healthy Bowl

This high fiber, low sodium, dairy free dish takes just 15 minutes to prepare and you will be wondering why you never made it before. 

Ingredients

1 cup quinoa
1 cup Organic Sprouted Green Lentils
1 bunch kale, stemmed, chopped 

1 bunch mustard greens, stemmed, chopped

1 head broccoli, cut into florets and steamed 

Choice of chicken, salmon, or tofu (optional)
1 avocado, cut into wedges (optional)

1 tbsp EVOO
Low sodium chicken broth
For serving:
Bragg Liquid Aminos 
Bragg Organic Sprinkle Seasoning 
1 lemon, cut into wedges

Directions:

Cook quinoa and lentils separately according to package instructions. (I cook in chicken broth instead of water)

While that is cooking chop up the greens and sprinkle protein with Bragg seasoning. Heat pan with 1tbsp of EVOO add chicken and sautee until cooked and then toss in greens. 

Divide quinoa among four bowls. Top with lentils, kale and mustard greens and your choice of tofu, chicken or salmon, if using. 

Garnish with avocado if you choose. Serve at the table with liquid aminos, seasoning and lemon wedges.

15 Minute Baked Salmon

Here is an easy to make Salmon recipe that will even please people who aren't big cooked salmon fans (like my mother and I... who happened to make the meal. 

While down in Florida this weekend my Grandma made sure to pick up some food to have in the house, one item was a GIGANTIC piece of salmon. Of course my mother and I NEVER cook salmon but hey, can't let good food go to waste. So we headed out to whole foods and grabbed some ingredients to make the best meal possible, and let me say we were both pleasantly surprised and my grandparents flipped over the meal!

Baked Salmon with Lemon-Thyme Flaky Salt 

Ingredients (Serves 4):

1 shallot, finely chopped

4 salmon fillets, skinless

4 teaspoons olive oil, divided

Sea salt and pepper

1 teaspoon finely chopped fresh thyme leaves

1 teaspoon flaky salt, such as Maldon sea salt

Finely grated zest of 2 lemons

Directions:

Preheat oven to 350°F. Sprinkle half the shallot in a baking dish large enough to hold all of the fish in a single layer. Rub each fillet all over with a teaspoon of olive oil. Lightly season one side of each fillet with cooking salt and pepper. Place fillets on top of shallots in the baking dish, seasoned side down, and sprinkle with remaining shallot. Bake 12 to 15 minutes or until flesh is opaque and flakes with a fork.

While fish bakes, prepare the seasoning salt by combining thyme, flaky salt and lemon zest in a small bowl. Mix gently. The salt mixture will be slightly wet and clumpy. When fish is done, sprinkle a little bit of the seasoning salt over each fillet, making sure each portion gets a bit of salt, zest and thyme.

Serve immediately with any remaining seasoning salt if desired.

This simple dish of baked fish topped with a fresh citrus-herb salt mixture can be easily prepared on a weeknight. Serve with your favorite grain and vegetables.  

We opted for orzo with sautéed mustard greens (my favorite) broccoli rabe (my moms favorite) and cherry tomatoes (who doesn’t love those). 

This is a dish I will definitely be making again and again...

15 Minute Pasta Dish

It's starting to get cold and what is better than a hearty pasta dinner after a long day? In my opinion, not much, but eating pasta all the time isn't a very healthy, so now I introduce you to my new favorite find DeBoles Pasta.

Skip the white pasta, or even the whole wheat and try out one or all of there many options ranging from spinach, to rice to quinoa and much more, some even come enhanced with flax seeds!

For my dinner I chose to use the Spinach Fettuccini because as you know by now, I love my Hints of Green!

 

Sausage and Spinach Fettuccini with Sautéed Greens

 Ingredients

- 1 Chicken Apple Sausage Link (can be substituted)

- Handful of Broccoli Rabe

- Handful of Mustard Greens

- 2 oz Spinach Fettuccini

- 1.5 tbsp EVOO

Remove the casing from the sausage and add to hot pan with EVOO, sauté until cooked through about 3 minutes.

 

 Dice up greens and add mixed greens to the pan and sauté for 3 minutes when greens wilt.

While the sausage and greens are cooking be sure to have the pasta cooking. Once the pasta is done strain and then add into the pan with sausage and greens. Add in a half a teaspoon of EVOO if needed and mix and serve. 

 Feel free to top with some grated parmesan serve and enjoy!

12 Minute Talapia

What I love about Tilapia is that it can’t take on many flavors, and what I love even more is its easy on the wallet!

This fish can be prepared with any side dish. As you know by now I love to try all sorts of greens so I paired it with Asparagus, Swiss Chard, Arugula and Cherry Tomatoes and Harvest Grains. 

Ingredients:

- 1 pc. Talapia

- 1/3 lb Cockles

- 1 cup Chicken Broth

- Oregano, Sea Salt and Pepper for seasoning

- 1 tbsp EVOO

Vegetables and Grain:

- Asparagus

- Swiss Chard

- Arugula

- Cherry Tomatoes

- 1/4 cup Harvest Grains

While oil is heating in a pan lightly season the fish. Place fish in the pan and lightly pan sear on each side. 

Once both sides are lightly browned add cockles as well as chicken broth. Cover and let cook until the clams open.

While the fish was cooking I followed the directions and cooked the Harvest Grains in a pot. I also sliced up all of the green veggies and sautéed them in a pan with EVOO and Sea Salt.

 

Once the fish was finished cooking I placed on top of a bowl filled with grains and veggies.