Pan Roasted Dijon Salmon with Herb Oil and Asparagus

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Salmon is loaded with protein and omega-3 fatty acids to give our brains a dose of happiness and intelligence. It is also a versatile and easy to cook. Salmon is one of my go-to’s when looking for a light yet satisfying meal. Whether you eat it raw, oven roasted or pan-seared it is a great base for any seasoning or sauce your appetite desires. My rule when cooking salmon in a pan is to simply let it be. People flip it and move it around which ends up with an unattractive and overcooked meal. Follow my directions carefully for a perfectly cooked, crispy skinned salmon.

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The herb oil I made with this fish is light, refreshing and super easy to make. Fresh herbs are a great way to add flavour to a meal without adding extra sauce, oil or seasoning. Dill, parsley, basil are my three favourites but you’ll see how I explore other herbs such as rosemary, thyme and oregano in future posts. Bon appetit!

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Serves 1 or 2

Ingredients:

• Wild caught or organic salmon
• 1 bunch asparagus
• 1 tbsp fresh lemon juice
• 1 french shallot
• 2 tbsp avocado oil
• 1 tbsp olive oil
• fresh parsley
• fresh dill
• 1 tbsp stone ground dijon mustard
• sea salt and pepper

Directions:

1. Coat salmon in 1 tbsp of avocado oil, mustard, sea salt and pepper

2. Bring a large pot of salted water to a boil (for asparagus)

3. Heat avocado oil in a heavy skillet over medium heat. When the oil begins to smoke, add salmon, skin side down. Keep your fingers on top of the salmon filet for a bit to keep it nice and flat. Watch the side of the piece of salmon for color changes. When 2/3 of the salmon has turned opaque, flip it to the other side and cook until it’s done (about 3-4 minutes depending on how pink you like it.)

4. While the salmon is cooking, finely chop up dill and parsley (about 1/4 cup worth) and add to a small bowl.

6. Finely chop one shallot and add it to herbs.

7. Add olive oil, lemon juice and more stone ground dijon mustard if you like to the herbs and shallots and whisk. Season with a pinch of salt and pepper (add more olive oil if it looks too thick).

8. Check back on your salmon!

9. Boil asparagus for five minutes and drain.

10. Plate asparagus and salmon, drizzle with herb oil. Enjoy!

Superfoods Overnight Oats

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Unless you’re having fruit or a hard-boiled egg, there are very few options for a comforting breakfast that can be made the night before. Overnight oats are easy to make and require no cooking whatsoever. It is the best feeling to sleep in those extra 7 minutes knowing that my breakfast is already prepared for me. Best part is, you can make it in a container or a jar and take it on the go. The following recipe is gluten-free, dairy-free, vegan and has no added sugar. This is how I normally like to eat my overnight oats but the possibilities are endless. Many people add greek yogurt to give extra creaminess. I also love topping my overnight oats with my quinoa granola for added crunch! This recipe is so easy and delicious! Bon appétit!
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Ingredients:

• 1/3 cup gluten free oats
• 1/2 cup unsweetened vanilla almond milk
• 1/2 tsp stevia or sweetener of choice (maple syrup, date syrup, honey)
• 1 tsp chia seeds
• 1 tsp hemp seeds
• 1/2 tsp cinnamon
• 1/2 cup mixed berries (strawberry, raspberry, blueberry, blackberry)
• 1 tbsp almond butter
• pinch of sea salt

 

Directions:

1. In a bowl or jar, stir oats, almond milk, stevia, chia, hemp, cinnamon and salt

2. Place mixture in fridge overnight or at least for two hours

3. Remove from fridge and top with berries, almond butter and quinoa granola!

Raw Brussels Sprout Salad

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This salad is a delicious and crunchy blend that is truly satisfying. With spring a week away (although it is still very much winter here in Canada), I am getting ready to move away from the comforting chili’s to refreshing salads. Brussels sprouts have really gotten a bad reputation. From experience, the only problem Ive noticed time and time again is the wrong cooking technique. Over cooking (especially steaming) gives a mushy texture along with an off smell. To avoid this mishap all together I suggest eating them raw! Raw brussels sprouts have become increasingly popular as a salad addition. They add crunch, flavour and lots of health benefits. Although I had this meal for dinner, I doubled up on the ingredients to make a salad for lunch the following day. Working full time makes healthy eating a secondary priority but making dinners that can turn into tomorrows lunch is a great way to stay on track (more tips on this later…). Salads for lunch with a protein source is key to keeping energized and avoiding a post lunch crash. This salad is quick to prepare and can be a great base for more added ingredients. I added chick peas and a hard boiled egg for extra protein but grilled chicken, salmon, tuna, or even steak are great options. If using beans from a can please rinse very well!

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Serves 1 or 2

Ingredients:

• 20 brussels sprouts
• 1/2 cup broccoli
• 5 sweet peppers
• romaine leaves
• 1/2 cup chick peas
• 5 cherry tomatoes
• 1/4 cup roasted almonds
• 1/4 cup good quality extra virgin olive oil
• 1 teaspoon whole grain mustard
• 1 teaspoon maple syup
• 2 tablespoons fresh squeezed lemon juice
• 1 or 2 hard boiled eggs (or protein of choice)
• pinch sea salt
• pinch pepper

Directions:

1. Wash and chop romaine, brussels sprouts, peppers and broccoli

2. Wash chick peas carefully (till no foaminess remains)

3. Add tomatoes, almonds and protein source of choice

3. With a fork or whisk mix lemon juice, mustard, maple syrup, salt and pepper. While whisking, slowly add the olive oil until mixture becomes thick

4. Toss and enjoy!