PISTACHIO GREMOLATA SALMON WITH ASPARAGUS AND SAUCE HOLLANDAISE RECIPE

INGREDIENTS

For the fish

PREP TIME: 15 mins COOK TIME: 10 mins TOTAL TIME: 25 mins SERVINGS: 4 servings

• ⅓ cup roasted salted pistachio nuts, finely chopped
• ⅓ cup chopped fresh parsley
• 1 tablespoon orange zest
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• ⅛ teaspoon salt
• 1 tablespoon olive oil
• 1 pound salmon fillet, skinned and cut into 4 pieces
• ¼ teaspoon salt
• ¼ teaspoon black pepper

For the asparagus

PREP TIME: 5 mins COOK TIME: 4 mins TOTAL TIME: 9 mins SERVINGS: 4 servings

• 1 pound asparagus
• 1 tablespoon olive oil
• 1 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• lemon wedges , if desired

For the sauce

• 250g butter
• 4 egg yolks
• 1tsp white wine vinegar or tarragon vinegar
• squeeze of lemon juice
• pinch of cayenne pepper

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DIRECTIONS

Sauce

1. Melt the butter in a saucepan and skim any white solids from the surface. Keep the butter warm.
2. Put the egg yolks, vinegar, a pinch of salt and a splash of ice-cold water in a metal or glass bowl that will fit over a small pan.
3. Whisk for a few minutes, then put the bowl over a pan of barely simmering water and whisk continuously until pale and thick, 3-5 mins.
4. Remove from the heat and start pouring in the melted butter. Add it bit by bit until it’s all incorporated and you have a creamy hollandaise. (If it gets too thick, add a splash of water.)
5. Season with a squeeze of lemon juice and a little cayenne pepper. Keep warm until salmon and asparagus are ready.

Asparagus

1. Preheat the grill to medium heat, about 350° to 400°F.
2. Rinse the asparagus, remove the woody ends and peel the skin.
3. Place the asparagus on a platter or baking sheet, drizzle with olive oil, season with salt and pepper, toss the spears with your hands to coat.
4. Grill with the lid closed for 6 to 10 minutes, roll the spears for even grill marks.
5. You can drizzle with more olive oil and a squeeze of lemon. Can be served warm or at room temperature.

Salmon

1. In a small bowl combine pistachios, parsley, orange zest, olive oil, garlic and 1/8 teaspoon salt.
2. In a very large skillet heat 1 tbsp. olive oil on medium-high heat.
3. Season salmon with 1/4 tsp. each salt and pepper.
4. Place salmon in skillet and cook for 3 minute, then turn it and cook for another 3 minutes or just until salmon flakes.
5. Top with pistachio gremolata.

Bon Appetite!

If you miss pancakes because you are on a Keto diet here is our suggestion for you. Easy to prepare, low-carb and delicious pancakes.

KETO CREAM CHEESE PANCAKES RECIPE

PREP TIME: 5 mins COOK TIME: 15 mins TOTAL TIME: 20 mins SERVINGS: 1 servings

INGREDIENTS

• 2 oz. softened cream cheese
• 2 eggs
• red bell pepper, seeded and diced
• 1 tsp. natural sweetener
• 1/2 tsp. ground cinnamon
• cooking spray
• butter

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DIRECTIONS

1. Put eggs, cream cheese, sweetener and cinnamon in a blender and mix until smooth. Let it rest for 2-3 minutes or tan on the counter to remove the bubbles.
   
2. Spray a skillet pan and heat it on medium heat.
   
3. Pour some of the batter mixture and and cook it for about 2 minutes. You will see bubble starting to form on top then you flip the pancake and cook it for one more minute and Voilà, the first one is ready.
   
4. You repeat step 3 until the batter is finished.
   
5. Serve the warm pancakes with some butter on top. You can also add berries and nuts on the side. Bon Appetite!

WHAT IS SHAKSHOUKA?

Where this dish actually came from is still disputed with claims of Moroccan, Tunisian, Turkish, and Yemeni origins. It has been part of Sephardic cuisine for a long time. It’s made from simple ingredients, it is vegetarian and easy to cook, especially it you use canned tomatoes. Shakshuka means “a mixture”. It is mostly served as a breakfast dish.

SHAKSHUKA RECIPE

PREP TIME: 10 mins COOK TIME: 20 mins TOTAL TIME: 30 mins SERVINGS: 6 servings

INGREDIENTS

• 2 tablespoons olive oil
• 1 medium onion, diced
• red bell pepper, seeded and diced
• 4 garlic cloves, chopped
• 2 teaspoon paprika
• 1 teaspoon cumin
• ¼ teaspoon chili powder
• 1 28-ounce can whole peeled tomatoes
• 6 large eggs
• salt and pepper, to taste
• 1 small bunch fresh cilantro, chopped
• 1 small bunch fresh parsley, chopped

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HOW TO COOK SHAKSHUKA?

In a sauté pan on a medium heat add a bit of olive oil. Slice an onion and dice the red bell pepper, add them to the pan. Stir the veggies for about 5 minutes or until the onions become translucent.

Then add the garlic and spices, stir for another minute until they’re nice and fragrant. Dice the fresh tomatoes and add them to the pan or if you are using canned tomatoes pour them to the pan. Once this entire mixture is starting to simmer use your spatula or a spoon to make little holes for the eggs, then crack an egg into each hole. Reduce the heat, cover the pan and cook for another 5-8 minutes or until the eggs are cooked as you like them.

Season the eggs with salt and add chopped parsley and/or cilantro. Bon Appetite!

The sports/energy drink market is booming. The marketing gurus would have us believe that their super-duper sports drink is going to make us lift more, run faster, jump higher, ride, climb or play better. Believe it or not, the truth is – if you’re feeling thirsty, your game is already over. The reason why is simple . . . Hydration

Your body is 78% water and all activities of the body require energy and hydration which is dependent upon your body’s ability to convert protein, fat, and carbohydrate to energy. This takes water. Water is also needed to make sure the signals from your brain and neurotransmitters are being properly delivered to the sites that you need to balance, coordinate and perform your sport or activity. Water is also needed for over a thousand other functions. As you can see, water is extremely important, and getting dehydrated is the last thing you want to do.*

The Vital Nutrient

The water the blood uses to control its volume, transport oxygen and carry nutrients begins to change locations in order to bring things under control. Blood vessels dilate pulling free water out of extracellular reserves to thin the blood and circulate the needed oxygen and nutrients.

Without enough water in your system, the blood thickens and the nutrients of oxygen and fuel the muscles need to satisfy the demands of the work we do. While all these changes are taking place inside, you may notice yourself sweating.

The moisture from your perspiration comes in contact with the air and begins to cool you down. That is what is supposed to happen. When you don’t have enough water to supply the demand you need to satisfy normal homeostasis, dehydration begins.

Without enough water you will get tired faster, your muscles will get heavier, you may get light headed or begin having difficulty focusing. You may try to blow it off and push through your body’s signals to hydrate but by the time you get thirsty and want your expensive sports drink, your body has used up its reserves trying to adapt. 

You lose approximately 500 to 1000 ml of fluid per hour during a light exercise session which could be about 1 to 2 pounds of body weight. During a more rigorous workout in a hotter environment, you could lose 1500 to 3000 ml of fluid in an hour or about 3 to 7.5 pounds of body weight.

What to Do about Hydration

Here are some variables to consider prior to engaging in vigorous activity (workout, sport, etc):

1. How much alcohol, coffee or tea have you consumed? Caffeine is a diuretic, as is alcohol. The more of it you drink, the more water you need.
2. What medications do I take? Medications like aspirin, ibuprofen, antihistamines, and beta-blockers interfere with normal kidney function and should be compensated for with extra hydration.
3. What does my urine look like? When it is clear, you have enough water in your system. The darker your urine the more concentrated the blood and the more at risk you are of dehydrating.
4. What am I wearing? Some materials will hold the heat in once soaked with sweat. You want to make sure your clothing is loose fitting and able to breathe.

How Much Water?

We’ve all hear people say that we need to drink 8 eight-ounce glasses of water per day. That, however, is a generality. We are all individuals with individual needs so the following formula is the easiest way to determine how much water you need per day. Simply divide your body weight by 3 and consume that many ounces of water a day – minimum. As an example, a person weighing 150 pounds needs 50 ounces of water – and that’s before even thinking about a beer, coffee, tea or soda.

Conclusion

Don’t take your water needs for granted, especially if you’re working out. Carry a water bottle with you at all times, and sip from it regularly. During your workout, you should take a gulp of water every few minutes. Cut back on your use of diuretics, such as coffee and alcohol. And, finally, check your urine – the lighter it is the more likely that you are on regulating your water intake correctly.

* Fitness Disclaimer 

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Introduction

Over the past 20 years, the size of our meal portions has grown markedly. That has led to most of us eating more calories over the course of the day than we think we’re eating. This, in turn, has led to an inevitable ‘kilo creep’ that has been reflected in the concerning levels of obesity in the Western world. Here are 10 instantly actionable tips you can take today to control your portion sizes.*

Browse the Buffet

Before digging into the buffet table, take a walk around it to see what is on offer. Decide what you want before piling your plate. Then begin with fruit, salad and vegetable items first.

Listen to Your Body

Your stomach will tell you when you are full – don’t ignore it. This may mean leaving food on your plate – that’s ok. You need to respect the signals that your body is giving you.

Snack Small

Limit your snack size to 100 calories. Examples of 100 calorie snacks are a single banana, two kiwifruits, one slice of wholegrain bread, a 100-gram bottle of yogurt or  14 almonds.

Downsize your Plates

Back in the 1950’s, dinner plates were a whole lot smaller than they are now. Psychologically, we have a need to fill the plate and then to eat everything on the plate. So, what’s the solution to over-eating? Simple – make the plate smaller! Limit you plate diameter to 22-25 cm and your daily caloric intake will decrease dramatically.

Eat More Regularly

By eating more regularly throughout the day, you will do a lot to regulate your appetite. Doing so will help to avoid overeating at your next meal. In addition, the very act of eating and digesting food burns calories, leading to a speeding of the metabolism.

Eat Out Smart

When you’re eating out, avoid ordering large servings of meats and pasta. Instead, order an extra side serving of vegetables.

Focus on Food Quality Over Quantity

Slow down when eating, rather than acting as if you’re in a race to finish off the plate. Learn to savor and enjoy your food. Take in the smell, taste, and texture of what is on your plate. You also need to learn to chew your food thoroughly.

Reduce Meat Portions

Most of us are eating too large meat portions. Reduce them to the size of your palm, saving the left-overs for lunch tomorrow.

Split Dessert

You can enjoy the occasional dessert, just don’t overdo it. Rich desserts can be split among two, or even three, people. In addition, by sharing your food, you’ll enjoy it more!

Conclusion

Reducing your overall daily caloric intake is key to successful weight loss. Try putting into action one of these tips every day. At the end of just two weeks, you should have cut back by an average of 10%. Throw in some regular exercise and you’ll be well on your way to melting away your unwanted fat.

*Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training.The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.