Tag: Recipes

3 Easy and Delicious Intermittent Fasting Recipes for Your Next Meal

Posted on by simonc

Intermittent fasting (IF) is a way of eating that involves going without food for a while and then eating. It’s not about telling you what foods to eat but more about when you eat.

Instead of a typical diet, it’s more like a way of eating. There are two common types of intermittent fasting: one where you fast for 24 hours twice a week and another where you fast for 16 hours every day. People have been fasting for a long time. Back in the day, early hunters and gatherers didn’t have stores, fridges, or food available all the time. So, there were times when they couldn’t easily find food.

Cajun Spiced Salmon

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Servings: 2

Serving Size: 360 grams

This easy-to-make Cajun-flavored salmon is so versatile that you can cook it using various methods like baking, broiling, pan-searing, or grilling. You can whip up this healthy dinner in just 30 minutes. Each serving has 359 calories, 35.4 grams of protein, 21.4 grams of fat, and 9.1 grams of carbohydrates.

For this recipe, you’ll need these ingredients: 3/4 pound of salmon filet, sodium-free taco seasoning, 1/4 head of cauliflower (cut into florets), 1/2 head of broccoli (cut into florets), 1-1/2 tablespoons of olive oil, 1/4 teaspoon of garlic powder, and 2 medium tomatoes (diced).

Instructions

1. Preheat the oven to 375°F.

2. Place the salmon on a baking sheet.

3. Mix the taco seasoning with 1/2 cup of water in a small bowl. Pour this sauce over the salmon and bake for 12 to 15 minutes or until the fish turns completely opaque.

4. While baking the salmon, use a food processor to blend the broccoli and cauliflower until they resemble “rice,” working in batches if necessary.

5. In a large skillet over medium heat, heat the oil. Add the broccoli and cauliflower, cooking for 5 to 6 minutes until they are just tender, and season with garlic powder.

6. Serve by placing the fish and tomatoes on top of the “rice.”

Black Bean Soup

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Servings: 2

Serving Size: 328 grams

This easy-to-make black bean soup is both simple and delicious, featuring black beans and common ingredients. It’s a vegetarian, gluten-free, and vegan-friendly soup. In a single serving, you’ll find 725 calories, 40.9 grams of protein, 14 grams of fat, and 113 grams of carbohydrates.

For this recipe, you’ll need 1-1/2 tablespoons of avocado oil, a small chopped onion, 1/2 tablespoon of ground cumin, 2-3 cloves of garlic, one 14 1/2-ounce can of black beans, 1 cup of water, salt, and pepper for seasoning, a small finely chopped red onion, and 2 tablespoons of coarsely chopped cilantro.

Instructions

1. In a pot, sauté the chopped onion using avocado oil.

2. Once the onion turns transparent, add the ground cumin.

3. Introduce the garlic and cook for an additional 30 to 60 seconds.

4. Add half of the black beans and one cup of water to the pot.

5. Bring it to a simmer, stirring occasionally.

6. Turn off the heat.

7. Use a hand blender to blend the ingredients in the pot or transfer them to a blender.

8. Return the mixture to the pot along with the remaining half of the beans, and heat it to a simmer.

9. Serve the soup, garnished with bowls of cilantro and red onion.

10. You can also add a bit more cilantro for an extra touch of flavor.

Chicken Farro Bowls

Preparation Time: 25 minutes Cooking Time: 30 minutes Servings: 2 Serving Size: 633 grams

This chicken farro bowl recipe is perfect for lunch or dinner, offering a quick, fresh, and simple meal. Each serving of this dish provides 539 calories, 42.4 grams of protein, 30 grams of fat, and 23.3 grams of carbohydrates.

Here are the ingredients you’ll need for this dish: 1/2 cup of farro, 1-1/2 cups of water, 1/4 teaspoon of salt, 1 large boneless skinless chicken breast, 1-1/2 tablespoons of coconut oil, zest from 1/2 a lime, 1 tablespoon of lime juice, 2 grated garlic cloves, 1/2 teaspoon of dried oregano, 1/4 teaspoon of kosher salt, 1/4 teaspoon of black pepper, 1/2 tablespoon of olive oil, 1/2 pint of halved cherry tomatoes, 1 cup of chopped cucumber, 1/4 of a sliced red onion, 1 cup of tzatziki sauce (recipe below), 1/4 cup of crumbled Ricotta cheese, lemon wedges for serving, and fresh parsley for garnish (optional).

For the tzatziki sauce, you’ll need 1 cucumber, 1 garlic clove, 1 cup of Greek yogurt, 1/2 teaspoon of salt, 1/2 teaspoon of lemon juice, and 1/4 teaspoon of dried tarragon.

Instructions

1. Start by rinsing and draining the farro. Then, combine the farro with water and a bit of salt in a pot. Bring it to a boil, and once it’s boiling, let it simmer for about 30 minutes. Make sure to get rid of any extra water.

2. Next, in a large zip bag, put the chicken breasts along with coconut oil, lime zest, lime juice, garlic, oregano, salt, and pepper. Allow it to marinate for at least four hours, or you can leave it overnight.

3. When you’re ready to cook, heat a large skillet over medium-high heat, and cook the chicken breasts for about 7 minutes on each side until the inside reaches 165°F. Remove the marinade.

4. After taking the chicken out of the pan, let it rest for five minutes before slicing it.

5. Now, to assemble the Greek bowls, put a layer of farro in your bowl or meal prep container. Add thinly sliced chicken breasts, ricotta cheese, tomatoes, cucumbers, red onion, and tzatziki sauce on top. You can also serve it with lemon wedges for extra flavor and some parsley for garnish. Enjoy!

Tzatziki sauce

1. Line a big bowl with a paper towel and put the mesh strainer inside.

2. Grate the cucumber and garlic finely using a cheese grater, then get rid of any extra liquid.

3. mix the grated cucumber, garlic, Greek yogurt, salt, lemon juice, and tarragon in a medium bowl.

4. After you’ve mixed everything, chill it in the fridge for an hour before serving.

Try These 3 Healthy Turkey Recipes Today!

Posted on by simonc

Turkey is a great protein source. Your body uses protein to build and maintain things like bones, muscles, skin, and blood. Turkey has niacin, vitamin B6, tryptophan, and lots of protein. It also has zinc and vitamin B12. The white meat, without the skin, is low in fat and has lots of protein. It also has vitamin B6 and niacin, which help your body make energy from food. Niacin is important for changing proteins, fats, and carbs into energy your body can use.

Rosemary Roasted Turkey

Preparation Time: 15 minutes

Cooking Time: 4 hours

Servings: 16 Serving Size: 325 grams

This recipe ensures your turkey is both tasty and juicy. Pick a turkey that matches the number of guests you’re serving. The nutritional values for this food are as follows: it contains 508 kilocalories, 58.7 grams of protein, 25.8 grams of fat, and 1 gram of carbohydrates.

Ingredients

  • ¼ cup olive oil
  • 3 tablespoons minced garlic
  • 2 tablespoons chopped fresh rosemary
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon Italian seasoning
  • 1 teaspoon ground black pepper
  • salt to taste
  • 1 (12-pound) whole turkey

Instructions

1. Preheat the oven to 325 degrees Fahrenheit (165 degrees Celsius).

2. Add olive oil, garlic, rosemary, basil, Italian seasoning, black pepper, and salt in a small bowl. Set aside.

3. Wash and dry the turkey both inside and out, removing any excess fat. Gently loosen the skin on the breast by sliding your fingertips between the skin and the breast, being careful not to tear it. Work the skin down to the end of the drumstick.

4. Spread the rosemary mixture under the breast flesh and down the thigh and leg. Coat the outside of the breast with the remaining rosemary mixture, using toothpicks to seal the skin over any exposed breast meat.

5. Place the turkey on a rack in a roasting pan. Add about 1/4 inch of water to the bottom of the pan.

6. Roast the turkey in a preheated oven for 3 to 4 hours or until it reaches an internal temperature of 180 degrees Fahrenheit (80 degrees Celsius).

Herb and Citrus Butter Roasted Turkey

Preparation Time: 15 minutes

Cooking Time: 4 hours

Servings: 12 Serving Size: 125 grams

You can easily and enjoyably make a delicious whole-roasted turkey with herb citrus butter. Seasonal vegetables accompany the meal and features a flavorful lemon and herb butter. Each serving provides 698 calories, with 78.8 grams of protein, 33.1 grams of fat, and 4.7 grams of carbohydrates.

Ingredients

  • 1 lemon
  • 2 tablespoons butter
  • 1/2 shallot
  • 8 large sage leaves
  • 2 tbsp. fresh thyme leaves
  • 1 tbsp. rosemary leaves
  • 1 clove garlic
  • 1 fresh whole turkey
  • 1 medium onion
  • 2 carrots
  • 2 celery ribs
  • 1 cup dry white wine
  • 1 cup low-sodium turkey or chicken broth
  • 1/4 cup almond flour

Instructions

1. To make the herb butter, put 3 tablespoons of lemon juice and zest in a food processor with the other 5 ingredients, making sure the herbs are finely chopped and the mixture is smooth.

2. Set aside 1/4 cup of the herb butter. Preheat the oven to 425°F. Remove and discard the turkey’s neck and giblets, fill the cavity with water, and drain it.

3. Carefully lift and loosen the skin from the turkey breast without completely separating it. Spread 3 tablespoons of herb butter under the skin, secure it back, and use wooden picks to hold it if needed.

4. Season the inside and outside of the turkey with salt and pepper. Place the onion, carrot, and celery in a large roasting pan.

5. Put the turkey on a lightly oiled roasting rack in the pan. Tie the ends of the legs together with kitchen twine and tuck the wingtips underneath.

6. Use the remaining herb butter to coat the entire turkey. Pour wine and chicken broth into the roasting pan.

7. Roast on the bottom oven rack at 425°F for 30 minutes, then reduce the heat to 325°F and cook for 2 to 2.5 hours, basting with pan juices every 30 minutes, until a meat thermometer inserted into the thickest part of the thigh reads 165°F.

8. Cover it with aluminum foil When it starts to brown too much. Take it out of the oven and let it rest for 20 minutes. Transfer the turkey to a serving dish and strain the drippings through a fine wire mesh strainer into a container, discarding any solids.

9. Reserve 2 1/2 cups of the pan drippings. In a skillet over medium heat, melt the reserved herb butter. Whisk in the flour and cook for 1 to 2 minutes while constantly whisking.

10. Gradually add the 2 1/2 cups of reserved drippings to the skillet, stirring continuously, until it comes to a boil. Reduce the heat and simmer for five minutes, stirring occasionally, until it thickens. Serve the gravy with the turkey.

Cranberry Stuffed Turkey Breasts

Preparation Time: 45 minutes

Cooking Time: 60 minutes

Servings: 10

Serving Size: 200 grams

These were such a hit at the holiday dinner party that I started serving them instead of the usual whole turkey on Thanksgiving. In each serving, you’ll find 553 calories, 42.2 grams of protein, 12.2 grams of fat, and 73.6 grams of carbohydrates.

Ingredients

  • 1 (12 ounces) package of herb-seasoned bread stuffing mix
  • 2 skinless, boneless turkey breasts
  • 1 cup chopped pecans
  • 2 (8 ounces) packages of dried, sweetened cranberries
  • 1 tablespoons olive oil
  • 6 lettuce leaves
  • ½ cup pecan halves

Instructions

1. Preheat the oven to 350 degrees Fahrenheit (175 degrees Celsius).

2. Prepare the stuffing mix as directed on the package and let it cool.

3. Use a sharp knife to butterfly the chicken breasts, making them open flat, and then flatten them further by gently pounding them between two sheets of waxed paper.

4. Spread the prepared stuffing evenly on each breast, leaving about a quarter-inch margin. You can also add dried cranberries and chopped nuts, saving some for garnish.

5. Roll up the chicken breasts tightly, starting from the long end, and tuck in the ends. Secure the rolls by tying them with sections of kitchen twine, about four sections around the center and one along the length of each roll.

6. Heat olive oil in a large cast iron skillet over medium-high heat and brown the rolls carefully on all sides.

7. Place the skillet in the oven, cover, and bake for about an hour in a preheated oven at 350 degrees F (175 degrees C). Check the internal temperature with a meat thermometer, aiming for 170 degrees F (78 degrees C) to prevent them from drying out.

8. Let the rolls rest for 15 minutes before removing the twine and slicing them into 1/2 to 3/4-inch circles. Slice one roll for presentation while leaving the other whole, displaying the spiral pattern of the stuffing. Place them on a bed of curly lettuce and garnish with the reserved dried cranberries and the remaining 1/2 cup of pecan halves.

5 Tips for Making a Healthier Caesar Salad

Posted on by simonc

When you consider nutritious foods, salads might come to mind as one of the first options. Yet, it’s crucial to remember that not all salads are inherently healthy. Even though salads are typically built around nutrient-rich vegetables, the additional ingredients commonly used can sometimes introduce excessive sugar, sodium, and extra calories.

A classic Caesar salad, for instance, typically includes ingredients like cheese, croutons, raw eggs, and anchovies. However, there are various steps you can take to create a Caesar salad that’s better for your health.

What Is a Caesar Salad?

The Caesar salad has a history filled with stories about its origin. Despite its Italian-sounding name and the presence of Italian elements like anchovies and Parmesan cheese, most historians agree that this salad was actually born in the Americas. The exact birthplace is still debated, with some attributing its creation to a restaurant in Chicago back in 1903, while others credit the Italian-American chef Caesar Cardini in Mexico around 1924.

The most popular version of this story revolves around Cardini’s restaurant facing ingredient shortages. In a pinch, he concocted the iconic salad from the limited supplies in his kitchen: lettuce, Parmesan, raw eggs, dry bread, and Worcestershire sauce. Since then, the Caesar salad has evolved into numerous variations.

Caesar Salad Ingredients

Romaine lettuce is a low-calorie, low-sodium option packed with nutrients like fiber, folate, vitamin C, vitamin K, vitamin A, carotene, lutein, and phenolic compounds. These nutrients offer benefits for vision, blood clotting, and health while also providing antioxidant and anti-diabetic properties.

Croutons are often crafted from white bread, which is a type of refined carbohydrate. White bread lacks the nutrients found in whole grains, such as vitamins, minerals, healthy fats, fiber, and protein.

Parmesan cheese is made from cow’s milk, rennet, and salt. It’s a protein-rich, low-fat cheese with high calcium and low lactose content, suitable for lactose-intolerant individuals. It also contains probiotics.

Anchovies are rich in heart-healthy omega-3 fatty acids, known for reducing inflammation and improving heart health. They can lower triglycerides, blood pressure, clotting, the risk of stroke, and heart disease while promoting regular heartbeats.

Olive oil, rich in heart-healthy monounsaturated fats, can help reduce bad cholesterol and lower the risk of heart disease, certain cancers, and dementia.

Lemon juice is packed with vitamin C and antioxidants.

Garlic offers various health benefits like strengthening immunity, protecting against arthritis-related cartilage damage, reducing blood pressure, and combating harmful foodborne bacteria.

How to Make a Healthy Caesar Salad

Caesar salad components consist of both healthy and unhealthy elements. Substituting or omitting certain ingredients can enhance the salad’s healthiness, and you can incorporate nutrient-rich additions for an even healthier alternative.

1. Enhance with more veggies: Boost the health of your Caesar salad by adding extra colorful veggies like peppers and kale.

2. Choose whole wheat croutons: Opt for whole wheat bread to maintain the classic Caesar salad taste while adding fiber and nutrients.

3. Skip raw eggs: For safety, omit raw eggs; create a tasty dressing without them or use white beans as a substitute to improve nutrition.

4. Include beans: Adding beans to your salad provides fiber, which enhances fullness and gut health. They’re rich in folate, crucial for red blood cell production and healthy pregnancy. Beans reduce heart disease, diabetes, and cancer risks, support weight maintenance, and boost children’s overall health.

5. Reduce oil: While olive oil is healthier than saturated fats, it’s calorie-dense. Excess fat can lead to weight gain. Less oil in your Caesar salad reduces calories and makes it healthier.

5 Delicious and Nutritious Caribbean Dishes

Posted on by simonc

Caribbean cuisine is known for its vibrant flavors and colors, which reflect the region’s culture and environment. Across the islands, tasty dishes have been enjoyed for generations.

One popular dish is jerk, a spicy seasoning used to flavor chicken and other meats. Originating in Jamaica, jerk is famous for its fiery taste. The meat is either smoked or grilled, absorbing the rich flavors of the seasoning.

Spicy Jerk Chicken

Preparation Time: 15 minutes Cooking Time: 50 minutes Servings: 5 Serving Size: 150 g

This recipe offers the best Jamaican jerk chicken, whether you grill it or bake it! The delicious aroma comes from marinating the chicken in a flavorful marinade for hours. Who can resist the tasty char and spicy kick? It’s a must-try recipe!

For a delicious Caribbean meal, serve it with fresh pineapple and coconut rice.

What you’ll get per serving:

  • Calories: 334
  • Protein: 38 grams
  • Fat: 19 grams
  • Carbs: 5 grams

Ingredients:

  • 5 chicken thighs or legs (bone-in, skin on) – remove extra fat and skin if desired
  • 3 green onions, cut into 2-inch pieces
  • 2 garlic cloves, peeled and smashed
  • 1 scotch bonnet pepper (remove the stem) – be careful, it’s spicy!
  • 1 small piece of ginger, peeled and sliced
  • 1/3 cup lime juice
  • 2 tablespoons soy sauce
  • 1 tablespoon brown sugar
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon allspice
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon nutmeg

Instructions:

  1. Grab a big resealable bag (gallon size). Put the chicken pieces inside.
  2. Mix all the other ingredients except the chicken in a blender or food processor. Pulse it a few times to chop it up, but leave it a little chunky.
  3. Pour the yummy sauce over the chicken in the bag. Close the bag, squeezing out any extra air, and rub the sauce all over the chicken. Let the chicken marinate in the fridge for 3-24 hours (the longer, the tastier!).
  4. Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius). Spray a baking sheet with cooking spray and line it with aluminum foil.
  5. Take the chicken out of the marinade. Put the chicken pieces on the baking sheet, leaving space between them.
  6. Bake the chicken for 45-50 minutes, or until it’s cooked through. You can broil it for a few minutes at the end to make it browner. OR
  7. If you prefer grilling, preheat your grill to medium-high (about 400 degrees Fahrenheit).
  8. Clean and oil the grill grates with tongs and a paper towel dipped in oil.
  9. Put the chicken on the grill and cook it, turning it occasionally, until it’s cooked through (about 30 minutes).
  10. If the chicken is browning too fast, turn down the heat.

Grilled Caribbean Jerk Shrimp

This yummy jerk shrimp recipe is perfect for any meal! You can serve it as:

  • An appetizer (a fancy starter before the main course)
  • A salad topping
  • The main course (the biggest part of the meal)

This recipe makes 4 servings, and each serving is about 6 ounces (170 grams).

Here’s what you’ll need:

  • 1 pound of jumbo shrimp (peeled and cleaned)
  • ½ cup of vegetable oil
  • Half a scotch bonnet pepper (remove the seeds for less spice) – be careful, it’s hot! – chopped finely
  • 3 large garlic cloves, chopped
  • 1 tablespoon of fresh ginger, minced
  • 1 tablespoon of brown sugar
  • 2 teaspoons of smoked paprika
  • 1 teaspoon of chili powder
  • 1 teaspoon of garlic powder
  • 1 teaspoon of onion powder
  • 1 teaspoon of Mexican oregano
  • 1 teaspoon of salt
  • ½ teaspoon of black pepper
  • ¼ teaspoon of cinnamon
  • ¼ teaspoon of nutmeg
  • ¼ teaspoon of allspice
  • Chopped cilantro and fresh lime wedges (optional garnish)

Here’s how to make it:

  1. Grab a big bowl and put the shrimp in it.
  2. In a smaller bowl, mix together all the other ingredients (except the shrimp, cilantro, and lime wedges). To make it easier, use a blender or food processor.
  3. Pour the sauce over the shrimp and mix well. Cover the bowl and refrigerate for 2-3 hours.
  4. Heat your grill (gas or charcoal) to medium-high heat (about 475 degrees Fahrenheit).
  5. Once the grill is hot, add the shrimp and cook for 3-4 minutes per side, or until they are pink and cooked through.
  6. Serve your jerk shrimp with a sprinkle of salt, chopped cilantro (if using), and lime wedges for squeezing.

Ackee and Saltfish

This dish called ackee and saltfish is the national breakfast of Jamaica! It’s a great choice if you’re looking for a delicious and filling breakfast or brunch.

The ackee has a nutty flavor, and the saltfish is nice and salty with a firm texture. These two opposites balance each other out perfectly, making a tasty combination!

What you’ll need (Ingredients):

  • 8 ounces of salt cod (dried fish)
  • 2 tablespoons of cooking oil (vegetable or canola oil works well)
  • 2 tablespoons of chopped yellow onion
  • ½ a bell pepper (color doesn’t matter)
  • ½ a scotch bonnet pepper (be careful, it’s spicy! You can remove the seeds for less heat) – chopped finely
  • 2 cloves of garlic, minced
  • 1 small tomato, chopped
  • 1 scallion, thinly sliced
  • 2 tablespoons of fresh thyme leaves (chopped)
  • One 18-20 ounce can of ackee (a Jamaican fruit)
  • Salt and pepper

Let’s cook it (Instructions):

  1. Prep the Salt Cod: Rinse the salt cod under cold water until it’s not too salty anymore. Soak it in a bowl of fresh water for 1 hour, or put it in the fridge covered with water all night.
  2. Cook the Salt Cod: After soaking, put the salt cod in a small pot with fresh water and bring it to a boil. Cook it for about 40 minutes, or until it flakes easily with a fork. If it’s still too salty, drain the water, add fresh water, and boil for another 20 minutes.
  3. Flake the Salt Cod: Once cooked, remove the bones and skin from the fish. Flake the fish into bite-sized pieces.
  4. Sauté the Veggies: Heat oil in a large pan over medium heat. Add the onion, bell pepper, scotch bonnet pepper, and garlic. Cook for about 5 minutes, until softened.
  5. Add the Fish: Add the flaked salt cod to the pan and cook for another 5 minutes.
  6. Finish the Dish: Add the tomato, scallion, and thyme to the pan and cook for 5 minutes more. Gently stir in the ackee and cook for 3 minutes, being careful not to mash it.
  7. Serve it Up! Serve your ackee and saltfish right away with sliced avocado on the side. Season with salt and pepper to taste.

Caribbean-Spiced Roast Chicken

This recipe makes a yummy chicken dish with tropical spices! The chicken stays nice and moist while cooking, and the spices add a delicious flavor.

Here’s what you’ll get:

  • Prep time: 15 minutes
  • Cook time: 1 hour 20 minutes
  • Makes 6 servings
  • Each serving is about 250 grams

This recipe is for a delicious roast chicken with a sweet and spicy rum glaze. It’s perfect for a special occasion or a tasty weeknight meal!

Here’s what you’ll need (Ingredients):

  • 1 ½ tablespoons of fresh lime juice
  • 2 ounces of rum (about ¼ cup)
  • 1 tablespoon of brown sugar
  • ¼ teaspoon of cayenne pepper (be careful, it’s spicy!)
  • ¼ teaspoon of ground cloves
  • ½ teaspoon of ground cinnamon
  • ½ teaspoon of ground ginger
  • 1 teaspoon of black pepper
  • ½ teaspoon of salt
  • ½ teaspoon of dried thyme
  • 1 whole chicken (around 3 pounds)
  • 1 tablespoon of vegetable oil

Let’s cook it (Instructions):

  1. Preheat your oven to 325 degrees Fahrenheit (165 degrees Celsius).
  2. In a small bowl, mix together the lime juice, rum, and brown sugar. Set this mixture aside for later.
  3. Now, let’s make the spice rub: Combine the cayenne pepper, cloves, cinnamon, ginger, black pepper, salt, and thyme leaves.
  4. Brush the chicken with vegetable oil and then sprinkle the spice rub all over it.
  5. Place the chicken in a roasting pan and bake it for about 90 minutes, or until the juices run clear when the thickest part of the thigh is pierced with a fork.
  6. While the chicken is baking, take the rum glaze you made earlier and brush it over the chicken every 20 minutes to keep it moist and flavorful.
  7. Once the chicken is cooked through, take it out of the oven and let it rest for 10 minutes before carving and serving.

Escovitch Fish

This recipe is for a delicious Jamaican dish called Escovitch Fish. It’s fried fish with a spicy pickled vegetable topping.

  • Prep time: 15 minutes
  • Cook time: 30 minutes
  • Makes 4 servings
  • Each serving is about 310 grams

The best part? It’s super easy to make! You’ll love the crispy fish and the flavorful, spicy pickled vegetables on top.

This recipe is for a delicious and spicy Jamaican dish called Escovitch Fish! It’s crispy fried fish with a yummy pickled vegetable topping.

Here’s what you’ll need (Ingredients):

  • 2 pounds of fresh fish (any type will work)
  • 1 teaspoon of salt
  • 1 teaspoon of black pepper
  • 1 tablespoon of brown sugar
  • 4 cloves of garlic
  • 2 medium onions, thinly sliced
  • 1 large carrot, cut into thin strips
  • 4 scotch bonnet peppers (remove the seeds from 2 for less spice, leave 2 whole)
  • 10 pimento berries (allspice berries)
  • 2 ounces of apple cider vinegar
  • Cooking oil
  • 1 lime or lemon (for washing the fish)

Let’s cook it (Instructions):

  1. Wash the Fish: Rinse the fish in water with some lime or lemon juice.
  2. Dry the Fish: Use paper towels to remove as much water as possible from the fish.
  3. Season the Fish: Mix together the salt and black pepper. Season the fish all over, rubbing the spice mix into the shallow cuts you make on the sides.
  4. Fry the Fish: Heat some cooking oil in a pan (enough to cover half the fish) over medium-high heat. Add half the garlic cloves, 5 pimento berries, and one whole scotch bonnet pepper to the oil. Carefully place the fish in the pan and cook for 2-3 minutes. Lower the heat to medium and cook until the fish is crispy on both sides.
  5. Sauté the Vegetables: Remove everything from the pan except for about 1 tablespoon of oil. Add the onions, remaining pimento berries, sliced scotch bonnet pepper, and carrot strips to the pan over low heat. Sauté for 2-3 minutes.
  6. Make the Pickling Sauce: Add the vinegar and brown sugar to the pan with the vegetables. Cook for another 2-3 minutes.
  7. Assemble the Dish: Pour the pickling sauce over the fried fish. Let it sit for a while so the flavors can mix together.

3 Healthy Recipes For Dinner!

Posted on by simonc

With more studies about nutrition and food, more people realize that eating healthy is very simple. Other from being simple, it isn’t that expensive too. It is all about how you make the combinations. And what is the better way to prepare for sleep than making an absolutely phenomenal healthy dinner?  Keep on reading to find our top 3 healthy recipes for dinner!

Egg Roll Bowl

Egg Roll Bowl
Image Credit: Whole New Mom

This healthy meal offers 420 calories per serving. Actually, it has nothing to do with eggs. It’s essentially a mix of ground pork and stir-fried cabbage, with an amazing crunchy texture. The total preparation time for it is 35 minutes.

The Ingredients

  • 1 teaspoon of vegetable oil
  • 1 teaspoon of sesame oil
  • 1 teaspoon of Sriracha
  • 1 teaspoon of sesame seeds
  • 1 teaspoon of minced fresh ginger
  • 1 thinly sliced green onion
  • 1 minced clove garlic
  • 1/2 of thinly sliced onion
  • 1/4 of thinly sliced green cabbage
  • 1 cup of shredded carrot
  • 1/4 cup of soy sauce
  • 1 lb of ground pork

The Preparation

Put vegetable oil in a large skillet over medium heat, then, add garlic and ginger. Cook this combo until it gets fragrant (takes 1-2 minutes). Then, add ground pork and cook until there is no pink texture on the meat.

Now, push the pork meat on one of the sides and add some sesame oil, onion, cabbage, and carrot. Stir fry this combination, and add some soy sauce and Sriracha. You should now cook this combination until the cabbage gets tender (takes 5-8 minutes).

Now, transfer this combo to a plate and adorn it with green onions and sesame seeds.

Taco Tomatoes

Taco Tomatoes
Image Credit: Cooking TV Recipes

Up for a low carb taco variant? Why not make tacos out of tomatoes for a creative twist? Tomatoes will add up to the healthy factor while enriching the taste of your favorite taco meal! The total time to make this dish is just 25 minutes!

The Ingredients

  • 1 teaspoon of extra-virgin olive oil
  • 1 chopped medium onion
  • 1 ounce of packet taco seasoning
  • 3/4 lb of ground beef
  • 4 large ripe tomatoes
  • 1/4 cup of sour cream
  • 1/2 cup of shredded iceberg lettuce
  • 1/2 cup of shredded Mexican cheese mix

The Preparation

First of all, put the extra-virgin oil in a large skillet over medium heat. Then, add onion, and stir it until it softens (takes 5 minutes). Now, add ground beef and taco seasoning to mix things up a little. Start cooking and make sure to break up the meat with a spoon, until it doesn’t have pink texture (takes about 8 minutes). Don’t forget to drain the fat!

Now, flip the tomatoes so that the stem side is facing downwards. Slice them up to create 6 wedges. Be careful not to cut it all the way though! Afterward, spread open the created wedges.

All that is left to do is to divide the taco meat you made among each tomato. Top each tomato with lettuce, cheese, and sour cream for better serving!

Zucchini Lattice Lasagna

Zucchini Lattice Lasagna
Image Credit: theFFeed Food

Classic lasagna is very tasty, but also very unhealthy for you. The zucchini lattice lasagna is a perfect complement for it, as it is much less carb-heavy than your traditional lasagna dish! It will take 1 hour of your time only to prepare this amazing replacement for the regular lasagna.

The Ingredients

  • 2 cups of ricotta
  • 1 cup of Parmesan that is freshly grated
  • 1/2 cup of marinara
  • 3 cups of shredded mozzarella
  • 2 large eggs
  • Kosher salt
  • Black pepper
  • 3 large zucchinis

The Preparation

In the beginning, preheat your oven to 350 degrees. Then, stir together eggs, Parmesan, and ricotta in a small bowl. Now, season this mixture with some Kosher salt and black pepper.

You should spread a thin marinara layer in a baking dish. Layer it with two layers of zucchini noodles, mozzarella, and the ricotta mixture you made in the previous step.

Make a zucchini lattice for the last layer. Also, make sure to layer the zucchini noodles side by side diagonally in the baking dish. Put the bottom half of other noodles and lay another zucchini across diagonally. Repeat this process until you fill the top layer.

Now, season this mixture with some more Parmesan, as well as with salt and pepper. Start baking until the mixture gets melty and the zucchini is cooked (takes 30 minutes). Before serving, let the dish cool off for 10 minutes.

We hope that you found some useful healthy recipes for dinner. It is a guarantee that you will have an absolute blast of a meal with these three choices!