Making fish and shellfish is easier than you thought. Check out next month’s class: Here Fishy Fishy to learn how to make recipes like the one below! RSVP online today!

Wild Red Sockeye Salmon with Tomatoes

So yummy!


Yield: 4 Servings
Ingredients
One large piece of salmon, 20 to 24 oz, thawed if frozen
1 small container of grape or cherry tomatoes, cut in half
drizzle of olive oil
5 – 6 slices of lemon, finely sliced
1 teaspoon of garlic powder
Salt and freshly cracked pepper
Whole thyme sprigs

Instructions
Preheat the oven to 375 degrees. Place a cookie sheet in the oven to preheat.
Cut a large piece of foil with ample room for the fish and tomatoes to cook. Place the salmon on the foil, and arrange the tomatoes around the fillet. Sprinkle with garlic powder, olive oil, salt and pepper. Place the lemon slices on top of the fillet and criss-cross the fresh thyme sprigs over the fish. Place a top cover of foil on the fish, and roll the corners in to form a steam packet.
Remove the cookie sheet from the oven (be careful, it is going to be hot)! And bake the fish at 375 degrees until an internal temperature of 145 degrees is reached. Check the fish for doneness at 25 to 30 minutes.
Remove from oven, and let sit in foil packet for a few minutes before removing and serving.
Copyright ©2012 Becky’s Healthy Kitchen, LLC. All Rights Reserved.


Hey Kids! This blogger is back. I will be supplying you with at least one deliciously healthy recipe of the month each month of 2012. And if I get my act together (doubtful) maybe even TWO recipes per month. I have been working on my new website, and I definitely recommend that you check it out, hey maybe even register for a cooking class.

I hope your 2012 is off to a good start. This soup is sweet, savory, and oh so yum. Make it on a Sunday and bring it to work for your lunches throughout the week.

Chipotle Sweet Potato Soup

(Vegetarian, Gluten Free)

2 large sweet potatoes, peeled and cut into cubes
2 medium carrots, (you can leave the skin on) diced
1 TB olive oil
1 to 1½ teaspoons cumin
1 medium onion, finely chopped
2 stalks celery, chopped
6 cloves of garlic, minced
8-10 cups of reduced sodium vegetable broth
1/3 of a chipotle in adobo (approx 1 Tablespoon), add more if you like it spicier
1 can no salt added tomatoes (15 oz)
1 can no salt added black beans, rinsed
1 bag (8oz) spinach
Optional for garnish: avocado and cilantro

Instructions:

In large soup pot, heat the olive oil. Add in the sweet potatoes, carrots, celery, onion, and garlic. Saute over medium high heat for 5-10 minutes, adding in the cumin toward the end. Now add in the vegetable broth. Cover and let simmer for 20-30 minutes, until the vegetables are soft. Remove from heat, and add in the tomatoes and chipotle in adobo. Using a hand blender or a regular blender, puree the soup. Return to medium heat, and stir in the spinach and black beans, and stir until spinach has wilted. Garnish with avocado and cilantro if desired. Makes approx 6 or 7 (2 cup) servings.

Nutritional Information; 2 cup serving size
(not including garnish)
Calories: 241
Fat: 6 g
Sat Fat: 2 g
Chol: 10 mg
Sodium: 784 mg
Carbs: 39 g
Fiber: 6 g
Protein: 9 g
Yum Factor: High

Copyright 2012 Becky’s Healthy Kitchen. All Rights Reserved.

Inspired from a magazine that I saw at my parent’s house. Seriously.

Check out this recipe that I will be demoing for the St. Joan of Arc Wellness Fair on Sept 28th! Even better yet? Stop by from 11:30 to 2:00 pm to try a sample for yourself!

Ingredients

1 cup quinoa, rinsed and drained

2 teaspoons canola oil

1 medium onion, chopped

1 4-oz can chopped green chilies

2 cloves garlic, minced

1 14 oz can reduced sodium chicken or veggie broth

1/4 cup pepitas, toasted

3/4 cup coarsely chopped fresh cilantro

1/2 cup chopped scallions

2 tablespoons lime juice

1/4 teaspoon salt

Instructions

Toast quinoa in a large dry skillet over medium heat, stirring often, until it crackles and becomes aromatic, 3 to 5 minutes. Transfer to a fine sieve and rinse thoroughly.

Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add chiles and garlic; cook, stirring for 30 seconds. Add the quinoa and broth; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid has been absorbed, 20 to 25 minutes.

Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a fork.

Yield: 6 (2/3 cup) servings

Nutrition
Per Serving

Calories: 170

Fat: 6 g

Sat Fat: 1 g

Chol: 0 g

Carbs: 23 g

Protien: 7 g

Fiber: 3 g

Sodium: 330 mg

Recipe Source: Eating Well (www.eatingwell.com)

Guess What? Summer vegetables are right around the corner (really, I promise!). Even though the weather has been dark and gray – put this little gem of a recipe in your back pocket when you want something new, healthy and exciting to grill.

Oh yeah…if you think this looks good, just wait to try what Avec Moi has in store for you this summer. Located at 62nd and college in B-ripple and opening soon! Its gonna be awesome!

so fresh

Yield: 4 servings – 2 cups soyccotash with 8 shrimp (14-16 count size)

Ingredients (for soyccotash)

5 ears of corn, shucked
1 cup shelled edamame (buy frozen and thaw by running warm water over)
1 pint grape tomatoes, cut in half
1 regular cucumber, with seeds removed cut into small pieces
large handful of basil, julienned into fine ribbons

Dressing
Juice of 2 small limes
1 Tablespoon canola oil
2 medium shallots, finely minced
½ tsp kosher salt
plenty of freshly ground pepper

Shrimp

1.5 lbs shrimp (14-16 count size) – 32  shrimp total; peeled (leave tail on) and deveined – I got the kind from Whole Foods

1 Tablespoon each:

ancho chile powder (get from Good Earth Natural Foods in Broad Ripple)
smoked paprika (get from Good Earth)
garlic powder

(mix spices together very well)

Instructions

Shuck the corn and place in a steamer basket. Steam for 3-4 minutes. Remove from basket and put in a glass or stainless bowl in the fridge to cool for 5-10 minutes.
Meanwhile, whisk together the dressing ingredients, and place the rest of the salad ingredients in a bowl (but not the basil). Remove corn from fridge and add to other veggies, pour the dressing over the salad and mix well. Gently fold in basil leaves. Serve cold or at room temperature.

Preheat the broiler to high. (Or cook on the grill)

Prepare a baking sheet with foil and spray with canola oil spray.

String the shrimp on a skewer. Generously coat each side of the skewers with the ancho chile rub.

Place in oven and broil for 4 minutes on each side. Serve warm.

Nutrition Information Per Serving
Calories: 391
Fat: 11.5 g
Saturated Fat: 1.4 g
Chol: 258.5 mg
Sodium: 408.3 mg
Carbs: 29.1 g
Fiber: 5.8 g
Protein: 46 g

Recipe Source : Becky’s Healthy Kitchen Original

Copyright ©2011 Becky’s Healthy Kitchen, LLC and Avec Moi, LLC. All Rights Reserved.

Steak and carbs. Under 500 calories. Can’t be done, you say? Watch me!

Here’s the best part – Becky’s Healthy Kitchen Meals (prepared by Avec Moi) will be available for pick up at Avec Moi’s awesome brand new location in Broad Ripple this summer…just in case you don’t have time to make it at home!

Under 500 calories. No. Joke.

Yield: 4 (5oz) servings (pre-cooked weight) plus generous 1 cup risotto

Ingredients:

20 oz skirt steak (flank steak will also work)
1 cup Arborio rice
1 cup onion, finely chopped
1 clove elephant ear garlic, very finely minced
2/3 cup dry white wine (I used sauv. blanc)
2 oz finely shredded cheese (I used aged manchego, but parmesan would work too)
4 cups reduced sodium gf chicken broth
2 cups mushrooms (I used portabello), cut into large chunks
1 bunch asparagus, ends snapped and cut into thirds
2 teaspoons olive oil
½ teaspoon each – salt, pepper and garlic powder for seasoning the steak

Instructions:

Season the steak with salt and pepper. Set aside.

In a steamer basket, steam the asparagus for 3 minutes – remove immediately and place in an ice bath. Once asparagus has cooled, drain and set in fridge for later use.

In a large nonstick pot, warm 1 teaspoon of olive oil. Add the half of the onions and garlic and all of the mushrooms and cook for a few minutes, stirring frequently. You may need a splash of wine to deglaze the pan at the end their cooking time. Remove from pan and set aside.

In a large nonstick pot (can be the pot that you cooked the mushrooms in), warm 1 teaspoon of olive oil.  Add the remaining onions and garlic and cook, stirring frequently for a few minutes. Now, add the rice and cook together for a few more minutes.  Add the wine and cook until it has been almost reduced. The most important thing during this whole process is to keep stirring and to use a nonstick pot!

Fire up your grill or broiler( if using an oven) and cook the steak approx 7 minutes on each side, depending on your desired level of “done-ness.” Medium rare is pictured above approx 145-150 degrees internal temperature.

Once the wine has been reduced, add 1 and 1/3 cups of the stock, and keep stirring until the stock has been nearly evaporated, approx 5 to 7 minutes. Repeat this broth-reducing process two more times until the risotto is cooked. During the last few minutes of cooking, stir in the asparagus, mushrooms and cheese.

Nutritional Information Per serving
(all nutritional calculations are approximations)

Cal: 500
Fat: 18.3 g
Sat Fat: 8.3
Chol: 90 mg
Sodium: 1018.3 mg
Carbs: 46 g
Fiber: 3.1 g
Protein: 36.8 g

Recipe Source : Becky’s Healthy Kitchen Original

Copyright ©2011 Becky’s Healthy Kitchen, LLC and Avec Moi, LLC. All Rights Reserved.

Do you love Indian food as much as I do? After several years of experimenting with healthy Indian recipes at home, I have come up with a curry recipe. I love spices, their smells and they way they can mesh together in such unexpected yet delicious ways.

One way to enhance the flavors of spices is by toasting them – I would highly recommend doing this before you attempt to make any recipe that calls for whole seeds or pods of a spice.

One of my favorite places in the whole universe to get my spices (among other fantastic healthy finds) is Good Earth in Broad Ripple. They have an economic and affordable spice room where you can buy spices by the ounce so they do not go bad if you just need a bit. And, they are also a sponsor of Becky’s Healthy Kitchen Classes!

SO, step by step – Here is how its done!

Ingredients:

1 Tb fenugreek seeds
1 Tb cumin seeds
1TB coriander seeds
5 cardamom pods
1 star anise
¼ tsp mustard seeds
¼ tsp white pepper
1 tsp ground ginger
½ tsp ancho chile powder
1 tsp turmeric powder
½ tsp garlic powder
¼ tsp ground nutmeg
¼ tsp ground cloves
Instructions:

Place all ingredients in a small nonstick pan and toast over medium heat until they become fragrant, approx 5-6 minutes.

keep stirring them so they don't burn!

After the spices have been toasted, place carefully into a mortar and pestle or coffee grinder and grind them to the desired consistency.

get ready to get crunched, spices!

I like mine in more of a fine powder…

spicy and aromatic. yum.

I hope you enjoy this as much as I do!

Tabbouli salad is a great addition to any summer meal (or really any meal if you ask me). It has awesome tangy flavors and is packed with good for you things like tomatoes, cucumbers and bulgur wheat.

I love bulgur wheat because it is one of those grains that just takes a wee bit of time to prepare. It comes from whole wheatberries that are cracked and pre-cooked so all you have to do is pour boiling water over the little kernels and let sit for about 20-30 minutes and then drain. Like most grains, its a 2:1 ratio of water to bulgur.

Here’s my recipe for tabbouli – I hope you enjoy it as much as I do!

1 cup raw bulgur wheat – cooked and cooled according to the instructions above
1 medium tomato, diced
1/2 hothouse cucumber, diced
2 scallions, green parts only, chopped
1 large bunch italian flat leaf parsley, minced
1 Tablespoon Extra Virgin Olive Oil
Juice from 1 and 1/2 fresh lemons

Mix all of these ingredients together and you have a glorious summery salad to enjoy!

Recipe Source: Becky’s Healthy Kitchen Original

Copyright 2011. Becky’s Healthy Kitchen, LLC and Avec Moi, LLC. All rights reserved.


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