jalapenos

Yet ANOTHER Source of Cancer Prevention For You!

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Wild and crazy garden!

 

Hello, friends! Happy late summer to you! We had some MUCH NEEDED rain this week, and my garden is growing like crazy with the added moisture. The herbs, tomatoes, onions and peppers are even more plentiful than they were! Another thing in my garden that is exploding right now is my tomatillo plant. I’ve never grown tomatillos before, but we found a plant when we were looking at tomatoes. I decided to get one to see what I thought about it. Now, I’m so glad I did! They are a delicious change from tomatoes, and I’ve made some great meals including them. I want to share what I’ve learned about tomatillos, and two different ways to utilize them in dishes.

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My tomatillo plant, with little tomatillos on it!

 

The tomatillo is actually not a tomato, it is a vegetable from the nightshade family, and is actually related more closely to cape gooseberries. Their scientific name is Physalis philadelphica and they are a staple in Central and South America. They have a light brown husk that will eventually break off when the tomatillo is ripe. The tomatillo has a tart flavor, rather than a sweet flavor like tomatoes.

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Tomatillos in their husks!

 

Tomatillos have high levels of dietary fiber, very few calories (approximately 11), moderate levels of vitamin C, A, K, niacin, potassium, manganese, and magnesium. They also have withanolides and flavonoids like lutein, zeaxanthin, and beta carotene.

Because tomatillos have high levels of fiber they are excellent for digestive health, as fiber can help add bulk to foods and speed their transit through the digestive tract, thereby eliminating constipation, excess gas, bloating, cramping, and even colon and gastric cancers. Fiber is also good at regulating the release of carbohydrates into the bloodstream, thereby regulating blood sugar levels, which is important for people with diabetes.

They also contain phytochemicals called withanolides, which have been directly linked to anti-cancer and antibacterial functions. Antioxidants help combat the effects of free radicals, which are the dangerous byproducts of cellular reproduction, that can kill or mutate healthy cells and turn them into cancerous cells. In addition, the vitamin A, C, and other flavonoids within tomatillos provide other cancer-protective effects, particularly lung and oral cancers.

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This is what they look like once they have been peeled!

 

The vitamin C in tomatillos is good for the immune system and collagen production, and the vitamin A and beta carotene helps with our vision and eye health. The high nutrient, low calorie and low fat in them also help with weight loss, because they help us feel full, acquire the necessary nutrients, and reduce the chances of overeating. The niacin helps us to increase energy, and the potassium is heart healthy. Did I convince you to try them?!!

I made two sauces with my tomatillos, one in which I roasted the tomatillos, and one with raw tomatillos. They’re both easy to make, but the raw tomatillos give the sauce a bright and vibrant flavor, and the roasted tomatillos make the sauce deeper and more intensely flavored. I loved them both, and I can’t decide which one I like better so I’m sharing them both with you.

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Roasted tomatillo Sauce- See the blackened bits in the sauce?! They add such a nice, smoky flavor!

 

Roasted Tomatillo Sauce

  • 10 tomatillos, peeled, rinsed and cut in half
  • 5 jalapenos, seeds and ribs removed for a milder sauce
  • 1/2 cup of chopped onion
  • 1/2 cup chopped cilantro
  • 1/4 cup of water
  • tablespoon minced garlic
  • 1 teaspoon salt

Preheat broiler in oven. Peel tomatillos and MAKE SURE TO RINSE THEM AFTER PEELING. Tomatillos are very sticky and must be rinsed to remove the stickiness.

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Make sure you rinse them, to remove the sticky film!

 

Chop them in half and put them on a baking sheet with the chiles. Roast them 4 inches below a very hot broiler until darkly roasted, even blackened, about 5 minutes. Flip them over and roast the other side, 4-5 minutes more. They will be splotchy and blistered, and that’s perfect.

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Looks wrong, but it’s oh so right!

 

In a blender or food processor, combine the tomatillos, chiles, juice from the baking sheet, cilantro, water, onion, and salt until it’s a rough puree. Serve immediately or store it in the fridge.

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I served the sauce over a pork tenderloin I made in the crockpot. I added shredded Mexican cheese, and served with corn tortillas. It was smoky and yummy!

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To make the sauce without roasting the tomatillos, just throw all the ingredients into the blender or food processor, and blend until coarsely pureed.

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Raw tomatillo sauce, brightly colored and flavored!

 

The sauce is a brighter green when the tomatillos are left raw, and it has a more tart, mild vinegar flavor, but it’s still really, really good. I served it over ribeyes we had made, and added black beans on the side.

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That’s all there is to it! It’s a versatile sauce, whether raw or roasted, and can be used on tacos, nachos, burritos or enchiladas, on pork, chicken, beef or seafood; really any way you can think to use it. It’s delicious and healthy too, what more could you want?!! Eating tomatillo sauce is so good for you, and will help you lead a life of vitality- with Valerie! 🙂

Roast these for optimal nutrition!

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A cornucopia of tomatoes!

 

Hello friends! These are the “dog days” of summer, aren’t they? At least they are in Indiana. According to dictionary.com, dog days are “the sultry part of the summer, supposed to occur during the period that Sirius, the dog star, rises at the same time as the sun: now often reckoned from July 3 to August 11. A period marked by lethargy, inactivity, or indolence.” Well since most of the children are back in school, I’d say the inactivity part has passed, but the heat certainly causes me to feel a bit lethargic!

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However, I have no time for lethargy because my garden is producing in full abundance right now. It is certainly not lethargic either! I have more tomatoes, peppers and onions than I know what to do with, and I am very determined not to waste one thing that comes from my garden.

So, I’ve gotten creative at different ways to utilize all of my fruits and veggies, because there are only so many sliced tomatoes you can eat before you get tired of them. I started thinking about making my own tomato sauce. However, I wanted to roast them because I thought it would add a depth of flavor that non-roasted tomato sauce would not have. I began to look around for recipes and combined a few to create my own version of roasted tomato sauce.

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But here is another benefit to roasting the tomatoes to make a sauce besides taste, they are MORE NUTRITIOUS than an unroasted tomato! I’m totally serious! I didn’t know that, I only knew I liked the taste better. When tomatoes are roasted or cooked in a sauce, it helps to break down the plant cell walls, allowing us to better absorb the antioxidant lycopene. This nutrient helps safeguard our cells from environmental damage, may protect us from certain cancers, and is heart-friendly. Tomatoes do lose about 10% of their vitamin C from the cooking process, however the benefits of the increased absorption of lycopene far outweigh the loss of vitamin C. Some vegetables like peppers and broccoli are healthier when eaten raw, because cooking causes them to lose essential nutrients. This is not the case with tomatoes, as they are best for you when eaten roasted or cooked.

Now that you know how good roasted tomatoes are for you, I’m going to share my roasted tomato sauce recipe with you. It is SO AMAZING, if I do say so myself. I’m eating it right now over an Italian sausage with a piece of Colby Jack cheese melted on it. The sauce is creamy and it’s flavor can best be described as spunky! Please enjoy!

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My trusty sous chef, Danielle! 🙂

 

Valerie’s Roasted Tomato Sauce

  • 30 tomatoes, halved
  • 1 cup extra virgin olive oil (EVOO)
  • 1/2 cup chopped onions
  • 2 tablespoons minced garlic
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon red pepper flakes
  • 2 tablespoons basil, chopped
  • 1 tablespoon oregano, chopped
  • 1 tablespoon rosemary, chopped
  • 1/2 cup balsamic vinegar

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Preheat the oven to 325 degrees. Take the halved tomatoes, core them, remove the seeds, and place them on 2 large sheet pans halved side up. Coring and removing the seeds is optional, and makes a more concentrated sauce. If you’re short on time, just halve the tomatoes and place them on the sheet tray. Make sure you add a half hour more to the cooking time because the tomatoes with the seeds and cores will have A LOT more juice to them, and therefore will need to cook a half hour longer. I sprayed my trays with organic olive oil cooking spray so the tomatoes wouldn’t stick, which would aid in my clean up.

Next, get a big bowl and add the rest of the ingredients to it. Microwave the bowl for 2 minutes and pour the contents equally over the tomatoes. Use your hands to make sure the oil mixture gets all over the tomatoes.

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Bake the tomatoes for 2 hours (2 1/2 hours if you didn’t remove the seeds and cores). Rotate the pans halfway through the baking process. Then, turn the oven up to 400 degrees and roast them for another 30 minutes. They will turn kind of blackened but that is PERFECT. You won’t believe how wonderful your house will smell while you’re doing this.

Now you have two options, you can either use a food mill and pulverize the tomatoes that way, or use a blender or food processor to beat up the tomatoes. I started using my food mill, but I felt it was leaving too many tasty bits unused, so I switched to using my trusty Vitamix. What I did was pour all the tomatoes into my blender, and blend on medium for about 20 seconds. Then, I poured the blended tomatoes into a pot, and cooked the roasted tomato sauce until thickened, about 15 minutes. I tasted it, added a 1/2 cup of red wine, and another 1/2 teaspoon each of salt and pepper.

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Here’s a cool thing, the trays will have all kinds of bits on them and you may think, “oh my goodness, clean-up will be a huge ordeal!” but fear not, dear readers, I have a great and easy clean-up method that adds to the flavor of the sauce too. Take a cup of water and microwave it for 2 minutes, pour it onto the sheet pan, and wait a minute. Then, take a spatula, scrape off the bits, and pour the water/tasty bits into the sauce. It definitely adds flavor and makes clean-up easier too! That’s a win-win, my friends!

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This sauce is so versatile, you can use it on pasta, to make Italian sausage sandwiches, as a sauce for steaks, or the way I used it the other night, over my healthy chicken Italiano. I took chicken thighs, salted and peppered them, and cooked them on the stove in a little EVOO. After they were cooked through, I added a piece of prosciutto and provolone cheese to the top and cooked for another minute until the cheese melted. Then, I poured the sauce over the top and served with fresh green beans- DELIZIOSO!

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You can also turn this sauce into a Mexican sauce by adding chili powder, cumin, and jalapenos, and use it on enchiladas or in a taco sauce. Another variation is that you could add croutons, and turn it into a tomato soup. This sauce is so amazing, the sky’s the limit with it. You should definitely make this sauce, and if you make something super cool with it, let me know! Remember, cooked or roasted tomatoes are healthier than uncooked tomatoes, and far more delicious too! Eating like this will help you live a life of vitality- with Valerie! 🙂

A Delish (and Healthy) Side Dish!

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Hello friends! I hope you’re enjoying a safe and healthy summer! It’s been crazy around here, even though the 4th has passed, we have continued to gather for cookouts. Must be due to living in our forever home- finally!

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We have 3 acres and a big pond, so we have plenty of backyard in which to enjoy these gorgeous summer evenings.

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We also like to gather around the fire pit after dinner to roast marshmallows. One last great part of our yard is my HUGE herb and vegetable garden, more on that in a later post!

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I wanted to share a GREAT side dish/salad to consume mass quantities of at your next cookout. I call it “Super Cabbage Slaw”, because it’s far more than just coleslaw. But did you know that coleslaw is really good for you? Coleslaw comes from the Dutch word Koolsla, which means “cabbage salad”. Traditionally coleslaw is made with raw, shredded cabbage and some combination of shredded carrots, jicama, raisins and other healthy ingredients. It’s usually made with a dressing of mayonnaise, or buttermilk with vinegar and spices.

Cabbage is a cruciferous vegetable along with broccoli, Brussels sprouts and cauliflower, and they are renowned for their ability to protect against cancer. Recommendations are that you eat a minimum of 1 1/2 cups of cruciferous vegetables 2-3 times a week in order to reap the best benefits from this cancer fighter. Cabbage is an excellent source of a compound called sinigrin, which is particularly effective in helping to prevent cancer of the colon, prostate, and bladder. The health benefits of cabbage are greatest when it is eaten raw, as cooking it destroys much of it’s cancer fighting compounds, which is why coleslaw is such a great way to eat cabbage.

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Cabbage also is a good source of fiber, is high in vitamin C and K, and is loaded with calcium, potassium, vitamin A, vitamin B6, manganese and folate. In addition, it’s high in glutamine, which is an amino acid with anti-inflammatory properties. To top it off, cabbage is low in calories, only 50 calories per cup!

Why I call my side dish “Super cabbage slaw” because in addition to the cabbage, I make a vinaigrette as the sauce instead of a creamy dressing. The vinaigrette pickles the cabbage, which is great for the digestive system (see my previous post, “Peter Piper knew what he was talking about”  https://vitalvaldecap.com/2015/07/16/peter-piper-knew-what-he-was-talking-about-heres-why-you-should-do-it-too/ ). Also, remember that extra virgin olive oil is a healthy fat (monounsaturated fatty acid or MUFA), which adds even more good health to this dish. And it tastes delicious too!

It’s super easy to make, too, so it won’t take much time away from sitting outside and celebrating these beautiful summer nights. To borrow a phrase, it’s “semi-homemade”. All you need is a bowl and a knife to make this so here we go!

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Valerie’s Super Cabbage Slaw

  • One cabbage chopped finely or shredded (Or if you want to save time use a bag of already prepared coleslaw mix from the grocery store)
  • 1/2 of a red onion (provides pretty color) finely chopped
  • 1 large jalapeno (remove ribs and seeds if you don’t want a spicy slaw)
  • 1/2 cup extra virgin olive oil
  • 1/2 cup white wine vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • Fresh herbs- I used basil and chives- about a tablespoon each

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First, chop the cabbage (or open the bag of already prepared mix), and add to a large bowl. Next chop the onion and jalapeno, and add to the cabbage. Then, prepare the vinaigrette.

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Combine the last 6 ingredients in a smaller bowl and whisk. The last step is to add the vinaigrette to the vegetables and mix until it’s fully incorporated. Taste, and if it needs more salt, go for it.

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If you are not a coleslaw person, you will like my version, I promise you. It’s crunchy, light and flavorful. This is not your grandmother’s coleslaw! Danielle and I are actually making another batch right now as we speak (or as I write) with cabbage, onions and peppers I grew in my garden. It is addictive and we really can’t get enough of it!

So try this recipe, and you’ll like it. Oh by the way, you can add whatever healthy ingredients that you enjoy eating to this super slaw; you really can’t mess it up. Eating my super cabbage slaw will help you to live a life of vitality- with Valerie! 🙂

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One of my fave meals made EASY!

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Hi friends! I’m going to share with you one of my favorite recipes that I’ve simplified to make my life easier. Now it will make yours easier too! 

Who doesn’t like arroz con pollo? No one I know. It’s flavorful, with juicy chicken and delicious rice. But have you ever seen a recipe? So many ingredients and steps- it’s overwhelming and I haven’t got time for that! So, I simplified the recipe to get all the flavor but not as many ingredients or steps. 

It’s a healthy recipe too, first due to the inclusion of chicken thighs, which I love because they are juicier and more flavorful than chicken breasts. Chicken thighs are an excellent source of protein, zinc and iron compared to chicken breasts. There is only one more gram of saturated fat in thighs, however the additional fat helps keep you more full and satisfied. Good deal! Next, this recipe utilizes tomatoes, peppers and onions which are full of antioxidants and vitamins- healthy stuff! In addition, I also used organic brown rice. If you’re going to eat rice it should be brown rice because it is a whole grain and thus healthier for you- more fiber and nutrients than white rice. 

Now we know that we are putting something good, both for you and tasting, into our bodies let’s get cooking, shall we?!!!

Arroz Con Pollo- my way!

  • 1/4 cup EVOO
  • 2 lbs boneless skinless chicken thighs
  • 1 onion
  • 2 jalapeños
  • 2 teaspoons minced garlic
  • 1/2 cup cilantro
  • 3 tomatoes
  • 1 bell pepper
  • 1 teaspoon cumin
  • 1/4 cup chopped green olives
  • 2 cups organic brown rice
  • 4 cups chicken broth
  • Salt and pepper

  
First salt and pepper the chicken and then use the oil to brown it a few minutes on each side. Remove the chicken and put it aside on a plate for the moment. 

  
Next, take the onions, jalapeños, garlic, cilantro, bell pepper and tomatoes, rough chop them and place them in a blender. Blend on medium until they are liquified. Pour the liquid into the pan the chicken previously occupied and cook it down for a few minutes, until it thickens a bit.

  
Next add the rice and chicken broth to the pan with the thickened liquid in it, bring to a boil and reduce heat to medium. 

  
Add the chicken, cumin, and olives to the pan and simmer for 30 minutes until the rice and chicken are cooked through. Season with salt and pepper to taste.

  
And that’s all there is to it! It really is delicious and tastes like you spent hours working on it, even though you didn’t, but I won’t tell! Also, your clean up is minimal because there’s just the one pan and blender to wash. It’s healthy and easy and delicious, oh my! 🙂

So give this recipe a try and I promise you’ll like it! Eating food like this will help you live a life of vitality- like Valerie! 🙂

Healthy, Homemade Hummus- an EASY Snack!

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Healthy, Homemade Hummus- both easy and delicious!

Healthy, Homemade Hummus- both easy and delicious!

I must admit that I REALLY REALLY LOVE HUMMUS. I love it so much it deserves all caps! It’s creamy and rich but not heavy and it pairs well with vegetables like carrots, celery, and peppers.

It’s super, super healthy too, which makes me REALLY REALLY LOVE IT even more.  A 2 tablespoon serving has only 50 calories, but provides you with 2 grams of fiber AND 2 grams of protein. The fiber/protein combo helps to keep you feeling full longer than if you had eaten a snack that only contained carbs. Also, it has 5 grams of monounsaturated fatty acids (MUFAs) which is the fat that is very good for your heart and the rest of your body. Remember, “Fat Doesn’t Make You Fat”- and you can read about that in one of my previous blog posts for more information.

A serving of hummus has 6 % of your daily value for folate and 4% for vitamin B-6 and thiamine. Folate helps prevent birth defects and is super important for pregnant women. All of these B vitamins give you energy and help keep your skin, liver, hair and eyes healthy, as well as your brain and nervous system too. Also, it has 6% RDA for phosphorus and magnesium, and 4% for iron and zinc. Phosphorus repairs cells and tissues, and magnesium is essential for muscle and nerve function, healthy immune system and strong bones. Iron is essential for cell growth and oxygen transport, and zinc is necessary for wound healing, immune function and the creation of DNA and proteins. Does this convince you to eat hummus? It should and if it doesn’t its deliciousness should really change your mind..

I also admit that I’ve always eaten store bought hummus until recently. It just seemed easier to grab a tub of it in the grocery store rather than make my own. However, with the recent bacteria laden problems that have occurred with my favorite store brand of hummus, I decided it had to be safer to make my own. Therefore, I went on a search for different hummus recipes and tried a few before coming up with my own that tasted better and was easier for me. Here’s what I came up with and I hope you like it!

Ingredients assembled and ready to go!

Ingredients assembled and ready to go!

Healthy, Homemade Hummus

Assemble ingredients and get out your blender-

You can use a food processor also, but I don't know how to use mime (too many blades and attachments) so I always use my blender!

You can use a food processor also, but I don’t know how to use mime (too many blades and attachments) so I always use my blender!

  • 2 cans organic garbanzo beans- drain one can (IF USING NON ORGANIC BEANS YOU MUST RINSE THEM FIRST BEFORE USING)
  • 1 lemon- zest and juice
  • 1 tablespoon fresh parsley
  • 2 tablespoons minced garlic
  • Salt and pepper to taste
  • 1/3 cup extra virgin olive oil

First, put your garbanzos in your blender. Next, zest (use a micro plane to remove the peel from the lemon WITHOUT ALSO INCLUDING THE WHITE PART OF THE PEEL INTO THE HUMMUS) the lemon. The white part (pith) is very bitter and should never be used. Then squeeze the lemon juice into the blender.

Great squeezing technique, right?!!

Great squeezing technique, right?!!

Now, add the parsley, minced garlic salt and pepper to the blender, and blend on medium speed until ingredients are combined. The last step is to add the extra virgin olive oil into the top of the blender while it is blending on low speed until it is fully incorporated into the hummus. Keep the lid on the blender so it doesn’t splash, and remove the plastic center part of the lid to add the olive oil. Taste and add more salt and pepper as needed and THAT’S IT!

That's me dipping a carrot into the hummus!

That’s me dipping a carrot into the hummus!

This hummus tastes good as a dip for carrots, celery, pita or tortilla chips, but remember pita and tortilla chips are carbs so go easy on those dippers! It’s also delicious as a substitute for mayo on a sandwich and as a layer in a layered salad. You can add black, green or Greek olives, roasted red peppers, jalapenos or anything you can think of to the hummus to make different varieties of it very easily. Olives are my favorite addition but since some members of my family don’t like them I usually just serve it plain.

Well, that’s it for today, my friends! I hope you try to make your own hummus since it is an easy to make and yummy snack. Let me know how it turns out if you do! Eating healthy snacks like hummus will help you live a life of vitality- with Valerie!

Dont Be A Turkey- Make Turkey Burgers!

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My juicy, yummy turkey burgers!

My juicy, yummy turkey burgers!

Here’s the thing my friends, my title might imply a popular misconception about turkey that I plan to clear up for you right now. That is the following, that ground turkey is better for you than ground beef. I am not going to fill my post with untruths, I am here to clear up the untruths for my wonderful, loyal readers. So, when I tell you to use ground turkey it’s not because it’s better for you per se. Turkey is a lean form of protein which is why it got the rep for being healthier than ground beef. Here’s the problem with that though, first of all, ground turkey BREAST is lower in fat than lean ground beef, but as I wrote in my past blog “Fat Doesn’t Make You Fat”, low fat is not necessarily a health benefit for us. Also, because ground turkey breast is low in fat it is also low in flavor and juiciness, so you have to add that back into the meat to make it taste good. Ground turkey usually contains a mix of turkey breast and dark meat, and usually has more fat than ground beef. Which as I told you earlier is not a bad thing for us, I’m just trying to lay out all the facts for you so you can be properly informed.

You might ask me at this point, “Then why are you telling us to use ground turkey to make turkey burgers?” Excellent question my amazing readers, you read my mind on this one! Here’s why.  When properly prepared they are light, juicy and flavorful- perfect for a spring meal. I’m going to walk you through the steps I used to make my delicious and juicy turkey burgers. Here we go!

Ingredients for making my turkey burgers!

Ingredients for making my turkey burgers!

My Flavorful, Juicy Turkey Burgers

First, the burger ingredients:

  • 2 lbs ground turkey
  • 1 tablespoon Dijon mustard
  • 1 tablespoon gluten free bread crumbs
  • 1 tablespoon minced garlic
  • 2 small cans mild green chiles
  • 1 tablespoon Extra virgin olive oil
  • Salt and pepper to taste

Next, the toppings:

  • 1 avocado, sliced
  • A slice of Colby jack or pepper jack for each burger
  • 1 onion thinly sliced
  • 2 jalapenos, seeds and ribs removed
  • A few pieces of romaine lettuce
  • 2 tomatoes sliced
  • Gluten free buns

Finally, the aioli:

  • 2 tablespoons mayonnaise
  • 2 tablespoons Dijon mustard
  • 1/2 teaspoon garlic salt
  • Pepper to taste

Remember how I said the turkey burgers would be dry and tasteless unless we add in fat and flavor? Even more so for me because I was using ground turkey breast the day I made this recipe for my family (and for my readers too!). At Fresh Market where I shop they grind it up fresh for you, and all they had was turkey breast so I used what they had. It was even more of a challenge for me to make them moist and full of flavor, but I like a challenge so that worked for me!

Meat and ingredients combined by hand, and NOT over mixed!

Meat and ingredients combined by hand, and NOT over mixed!

So what you do first is take all of the ingredients for making the burgers, put them in a large bowl, and mix them together USING YOUR HANDS. Hands are the best way to mix meat to properly combine the ingredients. Here’s an important tip from me to you, DON’T OVER MIX YOUR BURGERS- NO MATTER WHAT MEAT YOU ARE USING- IT WILL MAKE YOUR BURGERS TOUGH. Yuck, who wants that?!! Then, form your burgers into the size you’d like them to be, and put a thumb sized indentation into the center of your burger. I saw that on one of Bobby Flay’s cooking shows on the Food Network. Putting an indentation into the center of the burger patty keeps the burger from puffing up in the middle. It really does stay flat that way- of course he knows what he’s talking about, he’s an Iron Chef!

In the pan and ready to be cooked!

In the pan and ready to be cooked!

Next either grill or fry your burgers until the centers just turn the lightest pink. During the last few minutes of cooking, add the cheese slices to the burgers and put a cover on the pan so the cheese melts. Then put them on a platter and cover them to let them rest.

Sautee onions and peppers in a pan until they're soft!

Sauté onions and peppers in a pan until they’re soft!

Now, add a half teaspoon of extra virgin olive oil to the turkey pan, add the onions and peppers, and sauté them until they’re soft and slightly browned. I pop the buns on top of the onions and peppers for the last few minutes to steam some flavor into the buns too. See, I’m always thinking about adding flavor!

Special turkey burger topping- easy and super good!

Special turkey burger topping- easy and super good!

While the onions and peppers are in the pan doing their thing, I prepare my aioli. It’s super easy, just add the mayo, Dijon, garlic salt and pepper to a bowl and combine. That was easy, wasn’t it?

Ready to eat!

Ready to eat!

Now the fun part, assemble the burgers! Spread the aioli on the buns, put a patty on the bottom bun, add the slices of avocado, onions, and peppers, and finish with sliced tomatoes and lettuce. I served the burgers with an old, secret family recipe for baked beans. That’s all there is to it! Obviously feel free to edit the ingredients based on your family’s tastes, but I promise they will be juicy and FULL of flavor. I love these burgers, not just because they taste good, but because they’re full of protein and vitamins. Try them and you’ll like them, I guarantee it! Meals like these will help you live a life of vitality- with Valerie!

One Fish, Two Fish… it’s good for you, Fish!

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Lenten ladies!

Lenten ladies!

It’s Lent for me, and many other Christians in the world. Lots of us follow the Lenten custom of not eating meat on Fridays until Easter. Now, not eating meat does not mean fish, because fish is not meat, even though fish is meaty. I get many questions about this from  people who don’t follow this custom, and I know it has a biblical foundation, though I’m not sure what it is exactly. Anyway, I think it’s a healthy habit to get into regardless of your religious affiliation, and I try to eat fish at least 2 or 3 times a week. In today’s post I wanted to let you know why fish is so great for you and then give you a REALLY SUPER EASY RECIPE FOR A SUPER DELISH FISH DISH- I’m so rhymey today, aren’t I?!

Salmon is a rich source of Omega 3 fatty acids- the good stuff!

Salmon is a rich source of Omega 3 fatty acids- the good stuff!

Ok, so why is fish so good for us you ask? Great question, my friends! Well, first it’s low in calories and high in protein, which is always a good thing. Mostly, though, the reason fish is so good for us is because of Omega 3’s. Omega 3’s are fatty acids that improves the immune system, and helps prevent blindness, depression, rheumatoid arthritis, asthma, lupus, kidney disease and cancer.

Rainbow trout is another excellent source of Omega 3's- and it tastes good too!

Rainbow trout is another excellent source of Omega 3’s- and it tastes good too!

The fish with the highest amounts of Omega 3’s are farmed Atlantic salmon, tinned anchovies, sardines, Pollock, oysters, Albacore tuna, wild caught Salmon, farmed rainbow trout, and my old friend canned light tuna. However, even white fish has a significant amount of Omega 3’s, so if that’s the only kind of fish you like, eat it and enjoy the Omega 3’s! The recipe I’m going to share with you next can be made with any kind of fish that you would like to use. I just always say to use the freshest fish available in your area and don’t be afraid to ask the butcher which fish is most fresh. He/she will lead you in the right direction. Here we go!

 

Ingredients assembled for Easy, Delish Fish Dish!

Ingredients assembled for Easy, Delish Fish Dish!

Easy Peasy Fish and Salsa

  • 1/4 cup chopped, pitted green olives
  • 2 Tbsp capers
  • 1 pint cherry tomatoes
  • 1 handful parsley or cilantro, roughly chopped
  •  Juice of one lime
  • 1/4 cup extra virgin olive oil
  • Fresh or pickled jalapenos chopped (optional)
  • 4 fish filets 4-6 oz each
  • Salt and pepper to taste
  • 4 large sheets aluminum foil
Salsa ingredients in the bowl and ready to go onto the fish!

Salsa ingredients in the bowl and ready to go onto the fish!

1. Make the salsa first- Preheat the oven to 400 degrees or heat your grill to medium low. In a mixing bowl, combine the olives, capers, cherry tomatoes, parsley or cilantro (cilantro is my personal choice), lime juice, olive oil and jalapenos if using.

 

Fish with salsa on top- ready to go into the oven!

Fish with salsa on top- ready to go into the oven!

2. Assemble the packets- Fold four sheets of aluminum foil in half lengthwise, and then unfold and lay them on the counter. Season each fish fillet with salt and place it on one side of the foil, parallel to the crease. Top each fillet with one quarter of the salsa. Fold the foil over so it covers the fish completely and then roll the edges tightly to seal the package.

 

Fishies in foil, cooking away in the oven!

Fishies in foil, cooking away in the oven!

3. Cook the fish- Place the packets on the grill or in the oven. cook the fillets until their done all the way through, about 8-10 minutes on the grill, 20 minutes in the oven. Slash the packets open just before eating.

All done and ready to plate!

All done and ready to plate!

This is flavorful and simple, however it will definitely impress whoever you’re serving. It seems like a much more complex dish because of the flavors, but because of the quick prep and cook time you can seriously be ready to eat in 25 minutes, no joke. Make some brown rice to go along with this, serve with guacamole and you’re done!

This will be my lunch and I CAN'T WAIT TO DIG IN!

This will be my lunch and I CAN’T WAIT TO DIG IN!

So there you go, my friends, a little info about fish and one super tasty recipe for a simple fish dish. Remember to eat fish at least once or twice a week, and not just because it’s Lent. Fish is high in protein, low in calories, and it is full of Omega 3’s to protect you from some heinous illnesses. Enjoy your fish, it will help you live a life of vitality- with Valerie!