Salmon Tacos in 30 minutes

Salmon Tacos in 30 minutes

  • 1 salmon fillet (I use frozen wild salmon)
  • olive oil
  • salt & pepper
  • cumin, paprika
  • 1 can black beans, rinsed
  • 1/2 red bell pepper, diced
  • 1/4 red onions, diced.
  • red cabbage, shredded
  • cilantro
  • 1 lime
  • jalapeno
  • splash of white vinegar
  • corn tortillas

In a cast iron skillet cook the salmon, 2 minutes until golden color. Flip over to the other side and cover so that it steams. Add a little bit of lime juice

In a small pot, sautee the diced onions and bell pepper. Once cooked and the onions are translucent, add the rinsed black beans and spices. Cover and cook for about 5 minutes.

In a separate bowl, mix the shredded cabbage with the cilantro, olive oil, lime juice and a splash of vinegar. Season with salt and pepper. This is added to the top of the taco or can be served on the side.

Chicken Bone Broth  {Video}

Chicken Bone Broth {Video}

 

Bone broth is made out of cooking bones along with some vegetables for a lengthy amount of time that turns into a rich and substantial liquid. The idea of cooking for a long time is that in the process, the gelatin from the bones is released, thus resulting in a think (gelatinous) substance. Also, longer cooking time allows the nutrients and minerals from the bones to be released. This is why some health fanatics call it immunity broth.

What bones to use? – really guys, don’t sweat on this one. I usually use chicken bones that I save from using a whole chicken. I save them in a tight container in the freezer so it keeps lot a long time. You could also use beef bones, lamb, duck, pork, PRETTY MUCH ANY BONES! here is another tip I read somewhere. *** You can save cooked bones from your meals *** say what!?! yes, you heard me right. If you are concerned about bacteria or mixed flavors, do not worry. The long cooking time kills pretty much anything that could be there. If anything, it can give some flavor if the meat is roasted or grilled like steak. As a good scientist  I had to test it and did it a few times and it was good, with extra roasted flavor.

What vegetables to use? – up to you, or what you have in your fridge. What I do usually is, I SAVE ALL the scraps of vegetables that otherwise will go to the trash. These include: peels and ends of any vegetables, garlic peels, peel and end of onions, stems of kale, spinach, cabbage outer leaves, herbs like parsley, cilantro, basil, etc. Just make sure the vegetables are either organic and cleaned really well. The way I see it is that every vegetable has tons of nutrients and vitamins, including the peel and the end roots. The longer it gets cooked, the better to allow those nutrients to be released into the broth.

What is so good about bone broth? –  aside from being delicious and is a great base for many dishes like soups, stews, cooking your beans or rice, it delivers a concentrated amount of nutrients and minerals that are extracted from the bones and veggies. Specially collagen, an essential protein found in our skin, joints, connective tissues. Collagen helps healing of the gut lining. Cooking the bones with a splash of apple cider vinegar will help ‘break down’ the bones so that the minerals and nutrients can leach out into the broth. I use this brand of apple cider vinegar.

Benefit of chicken (or bone broth)

  • Boost the immune system
  • Provides extra dose of minerals (calcium, potassium, magnesium, phosphorus, and more)
  • Provides amino acids, the building blocks of proteins in our body
  • Helps the digestive system
  • Promotes probiotic balance in the gut
  • Reduces symptoms of digestive disorders
  • Healthier joints and ligaments.
  • Healthier looking skin
  • Helps alleviate food allergies

So, really guys, there is no real recipe with this as it is simply simmering a bunch of bones in water and some vegetables for a while. I like to have fun and add different ingredients depending on what is available. Following is a recipe you can easily follow:

Chicken bone broth

  • 2 – 3 lbs of chicken bones (back, neck and feet are best)
  • 5 big carrots (don’t peel them)
  • 5 stalks of celery
  • big chunk of ginger
  • 5 mushrooms ( I use shiitake)
  • scraps of other vegetables (fennel, cabbage leeks, onions, broccoli, kale, chard, etc)
  • 2 tbsp of vinegar (I use apple cider vinegar)
  • 5 bay leaves
  • 5 tbsp Himalayan or sea salt ** (see note below)
  • spices & herbs (peppercorn, oregano, thyme, parsley
  • water to fill up the pot

Wash and scrub the vegetables really well. You can keep the peel, specially if they are organic. You can roughly chop them if they are whole or use the saved scraps.

Place washed and cleaned bones at the bottom of the pot, add the vegetables and top off with water leaving about an inch or so from the top of the pot so it doesn’t overflow. In the video I am using a 10-quart stock pot.

Add the vinegar, spices and herbs, if using any (recommended so it is flavorful)

*** Note: about the salt, I try to use a lot less, because this broth will be used for cooking and for drinking, so I much rather adjust as I cook.

Cover to a boil, once it starts boiling bring down to a simmer from 4-8 hours. It is a long time but your broth will be delicious and full of nutrients. Plus slow simmering ensures the nutrients and minerals leach out of the bones. If you use cartilage rich bones and joints, you will see how these become gelatinous, like j-ello. It is fascinating!

After the time is up, strain to remove all the vegetables, bones and pieces floating around. You can store in the freezer to be used for cooking later on. Gallon zip-lock bags are good, glass containers (but don’t fill them all the way, the glass might crack) or plastic container (that are toxic free).

 

Watch the video and watch me how I made my broth, super simple

 

 

For more recipes and ideas for this winter season, subscribe to get some of my favorites soups. Psst! I even share my favorite Peruvian Soup. Delicious!!!!

 

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Lentil + Quinoa patties with Cashew sauce (and kale salad)

Lentil + Quinoa patties with Cashew sauce (and kale salad)

OMG you guys have to try this one. Delicious mini patties that can be easily made as a savory snack, or into a meal with a salad on the side (and could also make them bigger like burger size). These puppies are so delicious that you could make a big batch and save some in the freezer for a later time. Just remember to store them in a tightly sealed container. 
 
This is a very delicious way of getting some plant protein and fiber from the quinoa and lentils. Also, feel free to customize any way you want. I’ve tried adding oats, barley and really guys, any grain will do. And the sauce! Mhmmm it is so delicious that I end up making it quite often and use it as salad dressing, condiment for a veggie burger, as a dip, heck!, I could just be drinking that stuff. 
 
Ingredients
 
  • 1 cup cooked lentils
  • 1 cup cooked quinoa 
  • 1 small onion (diced) 
  • diced mushrooms (I use shiitake)
  • a handful shredded carrots
  • a handful shredded zucchini
  • a handful of parsley, chopped
  • 1 egg
  • S&P
  • cumin, turmeric, cayenne

for the cashew sauce 

  • 1 cup cashew (previously soaked) 
  • splash of almond milk /or water (this depends how thin or thick you want the sauce)
  • juice of 1 lemon
  • 1 tbsp miso paste
  • 1 tbsp tahini sauce 
  • salt & pepper to taste
  • gluten-free tamari (or soy sauce)
  • nutritional yeast (optional)
 

First, let’s make the sauce. This is super easy, just put all the ingredients in a blender and that’s it! :). Transfer to a glass container and put in the fridge until use.

Now on to the patties, but before that, let me remind you that this is a perfect way to re-use any left over quinoa, beans, rice, etc. 

Set your oven to 350F, meanwhile saute the onions and mushrooms until well cooked, once done, put aside.  

In a bowl, mix the lentils and quinoa, and with a fork, start combining and mushing them up a bit but do not over do it. You don’t want it to be mushy, just so that they stick together. Add the onion-mushroom mixture and the shredded veggies. Season with the spices. 

Once they are all incorporated, mix in the egg. Form small patties and bake at 350F for about 30 minutes. Half way, check and flip them around.

 

IMG_5146 

 

 
Serve this with one of my kale salads. Check this recipe of kale + beets salad with tahini sauce OR my latest favorite, watermelon with kale, feta and pepitas.
Pollo Colorado (Peruvian Chicken)

Pollo Colorado (Peruvian Chicken)

pollo colorado

 

This chicken is delicious!! and it reminds me of all the ‘guisos’ (stews) my grandma used to prepare for us. The Peruvian chillies are not very hot spicy, but instead add a lot of flavor. You can find them on Amazon. You can also prep in advance and leave the chicken marinating in the sauce prior to cooking.

 

Ingredients:

  • 1 whole organic chicken (cut in pieces)
  • 1 large size onion, diced
  • 3 tbsp aji panca (Peruvian red chili sauce)
  • 1/2 tbsp aji Amarillo (Peruvian yellow pepper sauce)
  • 3 garlic cloves, crushed
  • ½ tsp ground cumin
  • ¼ tsp pink Himalayan salt
  • 1 tbsp white vinegar
  • ½ tsp soy sauce
  • ½ tsp mustard
  • 3 springs of thyme
  • 2 tbsp extra virgin olive oil

 

1. Make sure the chicken is clean and excess fat is removed. In a bowl, mix the rest of the ingredients and coat all over the chicken. (you can prep and let the chicken marinate before hand).

2. In a Dutch oven, sauté the diced onion in olive oil. Once the onion is translucent, add the chicken with the rest of the remaining marinade.

3. When putting the chicken down on the pot, place the pieces with the bones first and the breasts on top (bone­in pieces tend to take a little longer to cook than the breasts, so this avoids dryness.

4. Cover and cook for 1 hour at a low to medium heat. You can check half way and with a spoon baste the chicken with the juice.

Quick and Easy Salmon + Quinoa + Veggies

Quick and Easy Salmon + Quinoa + Veggies

salmon dish

 

How many times have you found yourself hungry and with no energy or idea of what to make for lunch or dinner? I always say that having basic staples in the fridge and pantry help a lot when it comes to make something something last minute, instead of going to the fast food drive-thru. 

When in doubt? Check what’s hiding in your fridge. Most likely you can whip up something in no time. I had Brussels sprouts, cauliflower and spinach. Quinoa is a staple at my house, so versatile, I use it for breakfast, lunch/dinner and even dessert! I also try to keep some good protein choices in the freezer like wild salmon. This almost one-pot meal was made in less than 15 minutes (minus defrosting time) and even had left overs for my lunch the next day 🙂

 

Ingredients:

  • 1 fillet wild salmon (or sustainable, avoid farmed fish if you can)
  • 2 cups chopped caulifrower
  • 3 handfuls of spinach
  • 1 cup of brussels sprouts
  • 1 cup of quinoa
  • 1/4 cup lentils
  • 4 cloves of garlic (I like mine garlicky)
  • 1 tsp grated ginger
  • salt & pepper
  • spices (turmeric, cumin, cayenne)
  • 2 tbsp Tamari sauce (or soy sauce)
  • 2 tbsp coconut vinegar (or rice vinegar)

In a deep skillet (or wok) cook the defrosted salmon with salt & pepper in a bit of oil. 

Once both sides are seared but half way cooked, throw in the chopped veggies.

The sauce is made in the same pot as with the salmon and veggies. I simply added the Tamari sauce, coconut vinegar ginger, garlic and spices as I was finding them 😉 I literally threw all in the skillet and covered so it could steam and finish cooking the salmon. Ta-da!!!!

Served with quinoa-lentils (w garlic, tumeric, spices). Cooked the lentils along with the quinoa which only took less than 15 minutes. It measures 1 part of quinoa+lentil and 1 part water, you can add more if want more sticky.

Since I had some home-grown tomatoes, the last ones of the season. And let me just tell you how grateful I am for them, they didn’t die on me after the few rain storms we’ve been getting. 

Drizzled with rocoto hot sauce, sorry guys, that I brought from my trip to Peru 😉


That is it!!! All took 15 minutes. So really guys! as long as you have staple items in your fridge (at least 3 veggies) and a protein, you can cook a quick, delicious and nutritious meal in no time!!!
What’s your excuse? —- None.

 
Quick Miso Soup with Veggies

Quick Miso Soup with Veggies

miso soup

There is times when I don’t have any idea of what to make because I don’t feel like cooking. Since delivery pizza is not an option for me, I head to the fridge because hopefully I stack up on veggies.  Not only that, but I try to use any left overs that I might have from dinner from the night before.  And the best thing, it was done in less than 5 minutes, yes! I think it took longer to just boil the water. Literally, I had all my veggies cut and ready in the bowl and I was watching for the water to boil. It was helpful that I had left over kelp and soba noodles from a stir fry I made the day before.

Once the veggies were ‘steamed’ in the bowl (2-3 minutes) I added the miso and let it dissolve in the water.  IMPORTANT, make sure that the water is not boiling hot because miso has helpful ‘live’ probiotics that you don’t want to disrupt with the heat, otherwise, what is the purpose.  If you ever cook with miso DO NOT let it boil!

Miso is fermented soy beans, salt and either cultured rice or barley.  It is a great source of probiotics, rich in calcium, vitamins B and C. Because of the probiotics, it is healing for the digestive system. If you are concerned about soy intake (hormone-induced cancers), miso does not affect much the hormones because it is fermented.

Ingredients:

1 serving

  • 1 small baby bok choy
  • 1 tbsp shredded carrots
  • 1 tsp grated ginger
  • 2 tbsp kelp (thinly cut)
  • 1/4 cup soba noodles (or any left over noodles)
  • 1 tbsp red miso
  • hot water

 

Boil some water. Meanwhile, thinly cut the bok choy and play in a bowl along with the rest of the ingredients, except the miso.

Pour hot water over the veggies and cover.  This will stem the bok choy, carrots, and ginger. Wait 2 minutes.

Making sure the water is not boiling hot, stir in the miso until it dissolves.