Roasted Salmon Rice Bowl with Beets & Brussels

Prep Time: 30 minutes

Cook Time: 35 minutes

Total Time: 65 minutes

Servings: 4

Ingredients:

            •           1 cup cooked rice or quinoa

            •           2 medium golden beets, peeled and cut into ½-inch wedges

            •           8 ounces Brussels sprouts, trimmed and halved

            •           3 tablespoons extra-virgin olive oil, divided

            •           ¾ teaspoon salt, divided

            •           ¾ teaspoon ground pepper, divided

            •           1 lemon

            •           1 pound wild-caught salmon fillet, cut into 4 portions

            •           2 rosemary sprigs, cut in half

            •           2 tablespoons chopped thyme, and basil

            •           1 clove garlic, minced

            •           1 tablespoon chopped pistachios

Instructions:

  1. Preheat oven to 425°F.

For rice;

  • lightly toast rice in small amount of olive oil until lightly golden do not burn.
  • Once toasted add water and bring to a soft boil.
  • Cover tight with foil to decrease steam from escaping and decrease the heat to low
  • Cook on low for 15-20 minutes without opening lid

For Veggies;

  • Toss beets and Brussels sprouts with 1-tablespoon oil and ¼ teaspoon each salt and pepper in a medium bowl.
  • Spread the vegetables on a large rimmed baking sheet and roast until just beginning to brown and soften, about 15 minutes.
  • Cut lemon in half crosswise.
  • Cut half the lemon into 4 slices (reserve the other lemon half).

For Salmon;

  1. Push the beets and Brussels sprouts to one side of the baking sheet and place salmon on the empty half.
  2. Sprinkle the salmon with ¼ teaspoon each salt and pepper and top each piece of salmon with a rosemary sprig and a lemon slice.
  3. Continue roasting until the vegetables have softened and the salmon is opaque in the center, 9 to 11 minutes more.
  4. Squeeze the juice from the remaining lemon half into a small bowl. Whisk in the remaining 2 tablespoons oil, herbs, garlic and the remaining ¼ teaspoon each salt and pepper.
  5. Serve the rice as a bed for the salmon
  6. Discard the lemon slices and rosemary sprig. Arrange the salmon and vegetables on top of the rice.
  7. Drizzle each serving with about 1 tablespoon lemon juice mixture and sprinkle with pistachios

Week 5 2018&2019

Food as Medicine

High Fiber Salad

Prep Time: 30 minutes

Cook Time:

Total Time: 30 minutes

Servings: 4

Ingredients:

            •           10 walnuts chopped

            •           1 onion

            •           1 garlic clove

            •           ½ cup chopped cabbage

            •           1 cups chopped leafy greens

            •           10 black olives

            •           ½ lemon – juice it

            •           1tsp balsamic vinegar

            •           1 tbsp olive oil

            •           1 cup white beans

            •           ½ cup corn canned

            •           1 small carrot

            •           1 small red pepper

Instructions:

  1. Chop pepper, carrot, onion, cabbage, lettuce, olives and walnuts.
  2. Place everything in a large mixing bowl.
  3. Blend lemon, vinegar, and olive oil together and toss with salad ingredients

Week 5 2019

Food as Medicine

Blueberry Skillet Dump Cake

Prep Time:5 minutes

Cook Time: 45 minutes + 10 minutes to cool

Total Time: 1 hour

Ingredients:

  • 1/2 cup butter (1 stick)
  • 1 cup garbanzo bean flour
  • 1 cup sugar
  • 1 cup lactose free milk
  • 1 pint blueberries

Instructions:

  1. Preheat oven to 375, spray a skillet with cooking spray or grease it with butter and set aside.
  2. Best to use room temp butter for best consistency, and blend butter first before adding in the flour, and sugar
  3. Add milk and whisk to combine.
  4. Pour into the prepared skillet.
  5. Sprinkle the blueberries evenly around the top of the batter.
  6. Bake for 40-45 minutes, or until edges start to turn slightly brown. Remove from oven and allow to cool for 10 minutes.
  7. Serve warm or cold.

Week 5

Food as Medicine

Energizing Pineapple Anti-Inflammatory Smoothie

Prep Time: 10 minutes

Total Time: 10 minutes

Servings: 4

Ingredients:

            •           1 cup brewed and cooled green tea

            •           2 cups spinach or kale

            •           1 cup frozen pineapple chunks

            •           ⅔ cup cucumber, peeled and cut into large chunks)

            •           ½ cup frozen mango chunks

            •           ½ of a medium banana, peeled

            •           ½” fresh ginger – peeled and cut from stalk (about ½ tsp)

            •           ¼ tsp ground turmeric

            •           3 mint leaves – rough chopped

            •           1 scoop protein powder

            •           1 Tbsp chia seeds

            •           4-5 ice cubes (or more or less to personal desired consistency)

Instructions:

  1. Combine all the ingredients, except the chia seeds, in a high-speed blender.
  2. Add chia seeds at the end of the blending process so they don’t stick to the blender container.
  3. If you like your smoothie thicker, add ice cubes and blend until desired consistency is met.