Weeknight Baked Lemon Dill Salmon

Posted in 30 minute meals, cut calories, fish, gluten free, low-carb, main meal, SP friendly, Standard Process Friendly, Uncategorized, vegetarian, Weeknight Meal, weight loss ideas by sbp

Baked Lemon Dill Salmon

PREP TIME. 10 mins

COOK TIME. 15 mins

TOTAL TIME. 25 mins

SERVINGS. 4 servings

Skin-on salmon is helpful as the skin helps hold the fish together after baking but skinless salmon works fine too.

Ingredients

4 (6-ounce) salmon fillets or steaks, preferably skin-on
Kosher salt
2 tablespoons extra virgin olive oil
1/4 cup unsalted butter, room temperature
2 teaspoons chopped fresh dill
1 thinly sliced lemon, for garnish

Method

Prep the salmon: Remove the salmon from the refrigerator and sprinkle a little salt over it. Let it sit at room temperature. Preheat the oven to 400 degrees.
Make the dill butter: Mix the fresh dill with the butter in a small bowl.
Bake the salmon: Spread 1-2 T olive oil on the fish to coat it. Place the salmon skin side down in a roasting pan. Bake for 12-15 minutes undisturbed (depending on how thick your salmon pieces are). Remove the salmon with a spatula. The salmon should be just cooked through when done.
Serve: To serve, place a few thin slices of lemon on each plate. Remove the salmon pieces from the oven and place on the lemon slices with a spatula. Top each piece of salmon with about a tablespoon of the dill butter and serve at once.

NUTRITION FACTS (PER SERVING)

560 CALORIES 40g FAT 16g CARBS 40g PROTEIN

10Jan2023

Asian Slaw with Cilantro Lime Ginger Dressing

Posted in asian, cut calories, gluten free, low-carb, salad, Standard Process Friendly, vegan, vegetarian, weight loss ideas by sbp

My husband and I recently embarked on a “clean eating” journey. We vowed to eat more veggies and less processed foods. Clean eating doesn’t mean you have to sacrifice good taste. Here is a savory salad that we found in the Standard Process Purification Cookbook. The combination of granny smith apples and citrusy lime cilantro dressing are the secret to this tasty asian slaw. Leftovers store well in the fridge too!

Ingredients

4 cups (8 oz.) thinly sliced savoy cabbage

2 cups (6 oz.) thinly sliced red cabbage

2 medium carrots (4 oz.), peeled and cut into very thin matchsticks

1 large Granny Smith apple (8 oz.), unpeeled, cored, and cut into thin matchsticks

½ tsp sea salt

2 T. plus 1 tsp. lime juice

2 T. apple cider vinegar

1 ½ tsp. stevia powder

2 T. Olive oil

1 large red onion, thinly sliced (2 cups)

1 pinch salt, optional

1 T. plus 2 tsp. minced fresh ginger

1/2 cup roughly chopped cilantro leaves

1/4 cup chopped roasted peanuts, optional (not during cleanse)

Preparation

1. Combine savoy cabbage, red cabbage, carrots, and apple in large heat-proof bowl. Sprinkle with salt. Whisk together apple cider vinegar, lime juice, 2 Tablespoons. water in small bowl.

2. Heat oil in medium skillet over medium-high heat. Add onion and salt, and cook 7 to 8 minutes, or until onions are browned and bottom of pan has brown bits. Add ginger, and cook 30 seconds. Add vinegar mixture to deglaze, and cook 15 to 25 seconds, using spatula or spoon to scrape up brown bits. Remove from heat, and spread onion mixture over cabbage mixture. Toss with tongs until slaw is well combined and cabbages begin to wilt.

3. Add 1/4 cup cilantro leaves, and toss to combine. Let stand 5 minutes, then serve garnished with remaining 1/4 cup cilantro and peanuts, if using.

8Nov2022

Parsley & Chive Potato Frittata

Posted in 30 minute meals, brunch, low-carb, vegetarian by sbp

I recently started an herb garden. I love using fresh herbs in my cooking and my indoor AeroGarden allows me to have them year round. This simple egg dish can be whipped up in a jiffy and can be served for breakfast/brunch as well as an easy weeknight dinner with a salad. It’s healthy and bursting with fresh flavors. Enjoy!

Parsley and Chive Potato Frittata

Ingredients

2 medium potatoes cut into cubes (no skin)

1 Tbs olive oil

9 organic brown eggs

1/2 cup chopped chives

1 cup of green peas

1/2 cup chopped parsley

1 package soft herbed cheese (I like Boursin)

Salt & Pepper to taste

Instructions

Preheat oven to 400 degrees.

Boil or bake potatoes until tender

Scramble the eggs in a bowl and add all the ingredients. Mix well.

Heat an oven-safe skillet (ie cast iron) on the stove over medium heat with 1-2 Tbs of olive oil.

Pour the mixture into the skillet. Reduce the heat to medium-low. Cook for about 10 minutes in the pan. Place the pan in the oven for approx. 10-15 minutes more or until slightly brown on top. Allow it to rest before serving.

Recipe and Photo courtesy of Andrea Correale

9Aug2022

Watermelon Gaspacho

Posted in appetizer, bbq, brunch, cut calories, entertaining, gluten free, keto, low-carb, soup, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by sbp

I love this tangy and refreshing soup in the summer! You can serve it as a light lunch or serve it as an appetizer at your next summer BBQ. This is my version of the recipe I recently found in The NY Times from Chef Brian Streeter at Cakebread Cellers. Here it is!

Serves 8 (or 12 if appetizer portions)

INGREDIENTS

1 lb tomatoes, peeled, seeded and coarsely chopped*

3 cups watermelon, cut in 1 inch cubes

1/2 cucumber, peeled, seeded and coarsely chopped

1/2 large red pepper, coarsely chopped

1/2 bulb fennel, coarsely chopped

1/4 – 1/2 small red onion, coarsely chopped

2 T. Extra virgin Olive Oil

3 T sherry vinegar, or to taste

1/2 teaspoon sea salt

3 T finely diced watermelon (optional for garnish)

PROCESS

To make tomatoes easy to peel, fill a medium pot with water and bring to a boil. Fill a separate bowl with cold water and a few ice cubes to create an ice bath while water boils. Make a small X with a sharp knife in the bottom of the tomatoes just enough to penetrate the skin. Gently place the tomatoes in the boiling water and boil for 1 minute. Remove the tomatoes from the pot and place in the ice bath. You can now easily peel the tomatoes. Next, seed and coarsely chopped them and place in a large bowl. Place all the other fruits and vegetables in the large bowl together.
In a blender, in batches, puree all the ingredients except the last two ingredients (salt and watermelon garnish). add a little bit of ice water (about 1 cup) to achieve a soup-like consistency. Season with salt, taste and add a little more vinegar if necessary. Chill Thoroughly.
Divide the soup among eight cold bowls or 12 small appetizer cups. Garnish each serving with a spoonful f diced watermelon. Drizzle with a little extra olive oil if desired and serve.

1Aug2022

3 Step Lentil Soup

Posted in cut calories, dairy-free, gluten free, low-carb, soup, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by sbp

What could be better than an easy and savory soup that’s chock full of vitamins and nutrients? It’s low in fat and high in fiber and protein too. Sometimes I modify this recipe and toss in a handful of cherry tomatoes while cutting in half the amount of crushed tomatoes. I make up a large batch and store it in the fridge for a quick but satisfying meal during the week. It also freezes well.

Ingredients

¼ cup olive oil
1 onion, chopped in 1/2 inch dice
2 carrots, diced
2 stalks celery, chopped
2 cloves garlic, minced
1 bay leaf
1 teaspoon dried oregano
1 teaspoon dried basil (or 1 T fresh)
2 cups dry lentils (I like red)
8 cups water
1 (14.5 ounce) can crushed tomatoes
½ cup spinach, rinsed and thinly sliced
2 tablespoons apple cider vinegar
salt to taste (maybe 1/4 tsp or so)
ground black pepper to taste

Directions

Step 1. Heat oil in a large soup pot over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender, 3 to 5 minutes. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
Step 2. Stir in lentils*, and add water and tomatoes. Bring to a boil. Reduce heat and let simmer until lentils are tender, at least one hour.
Step 3. When ready to serve, stir in spinach and cook until it wilts. Stir in vinegar and season with salt and pepper; taste and adjust as needed.

* Don’t forget to rinse the lentils well before placing in the pot as this removes some of the indigestible sugars that can cause you to feel bloated and gassy and also removes any dirt or debris.

Nutrition Facts

Per Serving:

Lentil Soup Nutritional Facts

Servings Per Recipe: 8
Calories: 349

% Daily Value *

Protein: 18.3g 37 %

Carbohydrates: 48.2g. 16 %

Dietary Fiber: 22.2g. 89 %

Sugars: 3.3g

Fat: 10g 15 %

Saturated Fat: 1.4g 7 %

Vitamin A 85 %

Niacin Equivalents: 5.7mg 44 %

Vitamin B6: 0.5mg 33 %

Vitamin C: 13.3mg 22 %

Folate: 333.7mcg. 83 %

Calcium: 98.1mg 10 %

Iron: 6.2mg 34 %

Magnesium: 104.4mg 37 %

Potassium: 969.5mg 27 %

Sodium: 130.5mg. 5 %

Thiamin: 0.4mg 39 %

Calories From Fat: 90.1

29Sep2021

Thai Marinated Cucumber Salad

Posted in asian, cut calories, gluten free, low-carb, salad, side dish, vegan, vegetarian by sbp

This sweet and tangy salad is a perfect side dish all year around. It is super easy to make and the flavors get even more delicious as it marinates. Allowing it to marinate at least 10 minutes is key. If possible, allow it to marinate over night as I think it is even better the 2^nd day.

Makes: 4 Servings

Time: 20 minutes to overnight

Ingredients

2 Cloves Garlic
2 Cucumbers
1 Red Onion
2 Tablespoons Rice Vinegar
2 Tablespoons Sugar
1 2-inch Piece Ginger
1 Tablespoon Sesame Oil
1 Small Bunch of Thai Basil (optional)

Instructions

1.Prepare the ingredients:

Wash and dry the fresh produce. Peel and mince the garlic and ginger. Trim off and discard the ends of the cucumbers. Cut the cucumbers lengthwise and then again so that the cucumbers are spears. Then cut into 1/2-inch-thick pieces. Peel, halve and thinly slice the onion; place in a small bowl with the vinegar and set aside.

2. Assemble & marinate the cucumber salad:

In a large bowl, combine the cucumbers, sesame oil, sugar, garlic and ginger, and as much of the onion-vinegar mixture as you’d like. Stir to thoroughly combine; season with salt and pepper to taste. Set aside and let marinate, stirring occasionally, for at least 10 minutes.

3. Finish & serve your dish:

Transfer the marinated cucumber salad to a serving dish; season with salt and pepper to taste. Pick the Thai basil leaves off the stems; discard the stems and roughly chop the leaves and add to the salad just before serving. Enjoy!

10Mar2021

Guilt-Free Creamy Tuscan Chicken

Posted in 30 minute meals, AP's Favorites, chicken, italian, low-carb, main meal, pasta by sbp

Low Carb Creamy Tuscan Chicken

Low Carb Creamy Tuscan Chicken is rich and satisfying with lots of sun-dried tomatoes and spinach. I love the parmesan cream sauce. It is one of my very favorite low carb meals and it is perfect for the keto diet.

Prep Time 10 minutes / Cook Time 15 minutes / Total Time 25 minutes / Servings 4 / Calories 495