Well, here it is. My blog debut. I thought I’d keep my first post short and to the point. This is the topic, recipes and ideas I will be covering at today’s live cooking demo for NBC’s “4 Your Health” Expo. I hope you enjoy!
A Minimally Processed Day: Quick & Easy Healthy Recipes Using Minimally Processed Foods
Roasted Salmon with Tomatoes and Basil (Serves 4)
2lb Salmon Filet
3-4 Heirloom Tomatoes (although any tomato will do), sliced about 1/4 inch thick
4 oz box of basil, leaves removed, washed and chopped
Salt and Pepper
1) Preheat oven to 425 degrees. Place salmon on a piece of parchment paper on a sheet pan.
2) Coat the salmon with EVOO and sprinkle with kosher salt and fresh black pepper. Sprinkle the basil liberally over the top of the salmon and then layer the tomatoes on top of the salmon filet. The tomatoes should overlap on the edges. Drizzle more olive oil on top, sprinkle a little more salt and pepper and some more basil. Bake for 18-20 minutes or until the salmon is done and the tomatoes have roasted and wilted. Serve with steamed veggies or on a bed of spinach.
Lemony Beef & Broccoli Stir Fry Salad (Serves 2)
1 onion, cut in half and thinly sliced
2 cups broccoli florets
1 lb top sirloin sliced thin
Everyday Seasoning from Trader Joe’s
Chopped Romaine Lettuce
1) In a large skillet over medium-high heat, coat the pan with the cooking spray and add the onions. Cook the onions for a few minutes until they start to wilt and get slightly golden. Add the broccoli florets and stir fry for another minute or two.
2) Scoot the veggies to the side of the pan and add the sliced beef. Once the beef has started to brown, stir the veggies that are on the sideline into the beef, and continue to stir fry until the beef is done, this whole process should take about 5-8 minutes or so. At this point season the stir fry with some salt and the desired amount of the Everyday Seasoning. Squeeze a couple lemons over the mix, being careful with the seeds. The lemon may splatter as well. Use the lemon juice to coat the stir fry and deglaze the pan and remove from the heat.
3) In a bowl, toss some romaine lettuce with some olive oil, salt and pepper. Top the lettuce with the stir fry mix and enjoy!
Other Ideas to do Ahead to Help You Eat a Minimally Processed Day:
Have a smoothy for breakfast. Use frozen berries, maybe some plain greek yogurt, some peanut butter, some wheat germ, some almond milk or fruit juice and blend until smooth. This will keep you full with protein and fiber and will help to get you some extra servings of fruit.
Roast a cut up whole chicken when you have some time. Preheat an oven to 375 degrees. Drizzle olive oil, salt and pepper and some Everyday Seasoning and roast for 45-60 minutes or until a thermometer registers 165 degrees. You can remove the skin and chicken, leaving you with a great protein source that is ready to go. You can combine this with some roasted veggies and some pre-made brown rice and you have a complete meal.
Great snacks: sliced apples or celery with peanut butter or almond butter, pecans or almonds mixed with some dried fruit, make your own trail mix by combining your favorite dried fruits and nuts.
Make some brown or wild rice and leave it in your fridge.
Roast some veggies by chopping them up, tossing them with EVOO, salt and pepper, lay them in a single layer on a sheet pan and roast in a 425 degree oven until browned and done.
Make a caprese salad using ciliegine (small fresh mozzarella balls), grape tomatoes and fresh basil. Toss with EVOO, Salt and Pepper