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Eating Healthier: 5 Meals

Prepare this nutrition-laden breakfast, lunch, dinner and two snacks.

July 07, 2011  |  by Alicia Hilton - Also by this author

Photo: szb78.

Dinner: Salmon with gingered carrots, wild rice pilaf, and mixed green salad

5 ounce salmon filet

3 teaspoons extra virgin olive oil

1 tablespoon avocado oil

Juice of half of a fresh lime

½ cup fresh carrots, washed and sliced very thin

1 tablespoon of finely chopped fresh ginger

¾ cup cooked mixed wild and brown rice

¾ cup mixed baby lettuces

2 tablespoons chopped fresh cilantro

4 grape or cherry tomatoes

½ fresh avocado, sliced

⅛ teaspoon sea salt

Prepare the brown and wild rice mix according to directions on the package. The Lundberg Organic Countrywild Brown Rice tub makes about 3 servings and takes 90 seconds to prepare. Wash and peel a chunk of fresh ginger. Chop ginger into very small pieces. You need 1 tablespoon. Chop more ginger if you like spicy food. Set it aside. Wash the carrots and slice into very thin pieces (about ⅛ inch thick). Set it aside.

Wash the lettuces, the cilantro, and the tomatoes. Chop the cilantro and mix with lettuces in salad bowl. Set it aside. Pour 2 teaspoons of olive oil in a pan. Heat on medium heat. Add salmon filet and sauté for 3 minutes. Turn salmon with spatula and sauté for 2 more minutes. Add sliced carrots and chopped ginger. Cover the pan with lid and cook for 2 more minutes. While salmon and carrots are finishing cooking, mix lime juice with the avocado oil and toss with salad greens. When the salmon and carrots are done, the carrots should be al dente (firm but not as hard as when they were raw). The salmon should be cooked in the center but still juicy.

Serve the cooked salmon and gingered carrots with the rice. Drizzle the remaining teaspoon of olive oil on top. Garnish the salad with the tomatoes and sliced avocado, and season the salad with the sea salt (optional). 

Variations: Instead of salmon filet, use tilapia, black cod, or catfish. Instead of carrots, use fresh parsnips.

Dessert: Banana Coconut Delight     

1 medium fresh banana

2 tablespoons of coconut flour (finely ground coconut)

1 tablespoon of extra virgin coconut oil

¼ teaspoon cinnamon

Peel the banana, and then slice it in half lengthwise. Coat the banana halves with coconut flour. Put coconut oil in a saucepan and heat over medium-low heat until oil spreads across bottom of pan. Put the banana halves in a saucepan. Sauté for 1 minute. Turn banana and sauté for 1 more minute. Place cooked banana halves on plate. Sprinkle with cinnamon.  Enjoy!


Eating Healthier: Picking the Right Ingredients

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