Healthy recipes

Perfect Oatmeal

A perfect way to start a day of healthy eating! And who would have thought that a bowl of oatmeal could provide over half of the daily value for those hard-to-find omega-3 fatty acids as well as 109% of the daily value for manganese. Enjoy!

Prep and Cook Time: 15 minutes 

Ingredients:

• 2-1/4 cups water
• dash salt
• 1 cup regular rolled oats
• 1/2 tsp cinnamon
• 1/4 cup dried cranberries
• 1/4 cup chopped walnuts
• 1 TBS flaxseeds
• 1 TBS blackstrap molasses
• 1 cup milk or dairy-free milk alternative
  
  

Directions:

1. Combine the water and salt in a small saucepan and turn the heat to high.
2. When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes. Add cinnamon, cranberries, walnuts, and flaxseeds. Stir, cover the pan, and turn off heat. Let set for 5 minutes. Serve with milk and molasses.

Serves 2

Seared Tuna Salad

This healthy salad is tasty and easy to prepare. The vegetables are a beautiful complement to the tuna along with the flavour of the dressing. The dressing is low in fat and the stovetop searing method for the tuna makes it even healthier because it uses no heated oils.

Prep and Cook Time: 20 minutes 

Ingredients:

• 3 cups mung bean sprouts
• 500g fresh tuna
• 1 TBS fresh lemon juice
• 1 cup cucumber, peeled, seeds scooped out and sliced 1/4 inch thick
• 2 cups snow peas, ends removed and cut in half
• 6 cherry tomatoes quartered
• ½ cup chopped scallion
• 2 TBS chopped cilantro
• 1 tsp toasted sesame seeds

Dressing

• 3 TBS soy sauce
• 2 TBS fresh lemon juice
• 2 tsp honey
• 1 TBS extra virgin olive oil
• salt and white pepper to taste
• pinch red pepper flakes
  
  

Directions:

1. Rinse and dry mung bean sprouts. This can be done easily in a salad spinner. Lay out pile of sprouts on cutting board and chop a couple times. Place in a bowl and add rest of salad ingredients.
2. Whisk together dressing ingredients.
3. Preheat stainless steel 10-12 inch skillet over medium high heat for 2 minutes.
4. Rub tuna with lemon juice and season with a little salt and pepper. Place on hot pan and cook for 1½ minutes. Turn and cook another 1½ minutes. This is the stove top searing cooking method. Cut tuna into 1-inch pieces and toss with rest of salad ingredients and dressing. Sprinkle with sesame seeds and serve.

Serves 4

Salmon with Tomato Salsa

If you want a great tasting recipe that also provides over 100% of the daily value for hard-to-find Omega-3 fatty acids and vitamin D, try this easy-to-prepare recipe tonight. It only takes 15 minutes and you will have a meal you'll want to share with your best friends. Enjoy!

Prep and Cook Time: 15 minutes 

Ingredients: 
800g to 1kg salmon fillet cut into 4 pieces, skin and bones removed

• 1 TBS lemon juice
• salt and pepper to taste
• Salsa
• 1 large fresh ripe tomato, seeds and excess pulp removed, diced small pieces, about ¼ inch
• 3 TBS finely minced onion
• 3 medium cloves garlic, pressed
• 1-2 TBS minced jalapeno pepper (or to taste)
• 1 TBS minced fresh ginger
• 1 TBS coarsely chopped pumpkin seeds
• ¼ cup chopped fresh cilantro
• 2 TBS lemon juice
• 1 TBS extra virgin olive oil
• salt and black pepper to taste

Directions:

1. To quick-broil preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
2. Rub salmon with 1 TBS fresh lemon juice and a little salt and pepper. (You can quick-broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
3. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness (10 minutes for every inch of thickness). Test with a fork to ensure that it is  cooked adequately. It will flake easily when it is cooked. Salmon is best when it is still pink inside.

Salsa

1. Combine all salsa ingredients.
2. Spoon over salmon.
3. Garnish with mint and a sprinkle of extra virgin olive oil.

Serves 4

Warm Spinach Salad with Tuna

Enjoy this easy-to-prepare warm version of spinach salad in a matter of minutes. The tuna not only adds extra flavour but protein and Omega-3 fatty acids.

Prep and Cook Time: 10 

Ingredients:

• 6 cups baby spinach
• 180g canned light tuna
• 1 TBS extra virgin olive oil
• 1 tsp fresh lemon juice
• 1 medium clove garlic
• Sea salt and pepper to taste
  
  

Directions:

1. Combine the olive oil, lemon juice, garlic, and salt and pepper to taste in a small sauce pan and heat until warm.
2. Drizzle over spinach leaves and top with tuna.

Serves 1

Blueberry Parfait

You can make this easy-to-prepare recipe with blueberries or any one of your favorite fruits.

Prep and Cook Time: 5 minutes 

Ingredients:

• 1 pint of fresh blueberries
• 120g  low-fat vanilla or soy yoghurt, stirred
• 1 TBS chopped walnuts

Optional:

• 2 tsp grated chocolate
• 1 tsp diced crystallised ginger

Directions:

1. Layer yoghurt and blueberries in 2 wine glasses.
2. Top with chopped walnuts.
3. Sprinkle grated chocolate and diced crystallised ginger, if desired.

Serves 2

Smoothies

Fruit Smoothie:

1½ cups apple juice
1-2 teaspoons  Marcus Rohrer Spirulina powder (or 6 tablets)
1 Banana
½ soft Kiwi

Jungle Smoothie:

1 Banana
250 gm can crushed pineapple in juice
1 cup coconut cream
1-2 teaspoons  Marcus Rohrer Spirulina powder (or 6 tablets)
1 cup carbonated mineral water