Salmon with Vegetables

Salmon is an excellent source of omega-3 fatty acids, a type of polyunsaturated fat.  Omega-3s are an essential fatty acid (which means your body cannot synthesize them, you must consume them in foods). Eating foods high in omega-3 will reduce inflammation, decrease triglycerides, reduce your risk of heart disease, and facilitate brain health. Check out this salmon recipe! Pair it with a side of rice, garlic bread, or cheesy-bread to add a serving of whole grains.

Ingredients:
4 oz. Salmon
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
1 small red onion, sliced
2 tbsp fresh cilantro, chopped (optional)
1 clove garlic
1 cup fresh spinach
2 tsp olive oil

1. Place foil on a baking sheet and place salmon on top. Flavor salmon as preferred. Broil the salmon at 400 degrees F for 4-6 minutes, or until the inside is cooked.
2. Saute green pepper, red pepper, onion, and garlic with olive oil on high heat. After 5 minutes turn off the heat and add the spinach and cilantro. Continue to mix the vegetables, waiting until the spinach wilts.
3. Plate the vegetables on a plate and top with the salmon.

Nutritional Information:
Calories: 280 kcals
Protein: 29 g
Carbohydrate: 11 g
Fat: 24.3 g
Fiber: 3.3 g

Chocolate Chip Scones

Scones, also known as Rock Cakes in Britain differ from the average muffin. Lower in sugar and made with sour cream, scones are an excellent addition to a cup of coffee, tea or milk. I adapted this version from a recipe I found on AllRecipes.com. I moderately healthified it, however from past experience I have found that butter is the only way to make a truly perfect scone. Feel free to further adapt this recipe by substituting with buttermilk, canola oil, or applesauce. 

Tip: Be creative and add raisins, nuts, pumpkin puree, cinnamon, apple chunks, lemon-zest or dates. Next time I make these, I am going to try and make gingerbread scones for my dad! Yum!

Serving size: 1 scone

Servings: 20

Ingredients: 

1 cup fat free sour cream

1 tsp baking soda

3 cups all-purpose flour

1 cup whole wheat flour

2 tsp baking powder

1 cup granulated white sugar

1 tsp salt

1 cup butter 

1 large egg

1 cup semi-sweet chocolate chips (optional - be creative!)

Egg Wash:

1 whole egg

1 tbsp cream or milk

dash cinnamon

1. Mix sour cream and baking soda in a small bowl and set aside - it will rise and become fluffy!

2. Preheat oven to 350 degrees and lightly spray a large baking sheet.

3. Mix flour, sugar, baking powder, and salt in a separate bowl. Cut in butter (make sure it is thawed and soft). Stir in egg and sour cream mixture. Mix just until moistened - you do not want to over-mix.

3. Mix in chocolate chips or additional fixings.

4. Lightly flour your hands and pick up chunks of dough a little smaller than the palm of your hand. Roll into a ball, place on baking sheet, and lightly press down top creating a "hamburger-bun" shape.

5. Place 3 inches apart as they will grow in size. This recipe should make 20 scones. 

6. Coat the scones with the egg wash mixture - be generous as this adds a beautiful glossy coat making your scones more appetizing!

7. Bake 20-25 minutes, or until the top becomes golden brown!

8. Let cool for 5 minutes and enjoy with a hot cup of tea! (they cool quickly)

Blueberry Fiber Pancakes

Looking for a basic, healthy pancake recipe? Well I have just the recipe for you! This recipe has no butter, cream, or artery clogging ingredients. It is a basic buttermilk pancake recipe from Fiber One that is loaded with whole grains, fiber, and fortified with B-vitamins, calcium, and iron. The beauty of using a pancake mix is you can whip up a healthy breakfast fast! 


Tip: Be creative and add blueberries, raisins, sliced apples, bananas, cinnamon and nuts to your pancakes! You can top your pancakes with syrup, warm applesauce, jam or a fruit compote. 


Ingredients:
1/2 cup Fiber One Complete Buttermilk Pancake Mix
1/3 cup water
2 tbsp milk
Pam cooking spray
Syrup of your choice


1. Mix pancake mix, water, and milk.
2. Heat small skillet using medium heat - you do NOT want your pancakes to burn.
3. Pour pancake mix and top with fresh blueberries or filling of your choice. Flip once bubbles appear.
4. This recipe make 3 pancakes. Add a side of fruit, syrup and a glass of milk to complete your breakfast!


Nutrition Information: (the calorie information does not include extra fillings)
Calories: 190 kcals
Protein: 9 g
Carbohydrate: 36 g
Fat: 3.5 g
Fiber: 5 g 

Krispy Kale Chips

Try this low calorie treat! Like potato chips, it is difficult to stop eating these chips after just one. Get a serving of greens and an overload of B vitamins and folate. 

Ingredients:

1 bunch kale

1 tbsp olive oil

Sea salt

*Add additional spices such as smoked paprika, garlic salt, or sesame seeds

1. Chop the kale into 3-4 in pieces. Do not use the stem.

2. Toss with 1 tbsp olive oil and sea salt.

3. Spread onto baking sheet coated with cooking spray.

4. Bake at 350 degrees until slightly browned around the edges. The kale will be crisp. Bake 12-15 minutes.