Autumn grilled salmon

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With the change of weather comes a change in taste buds. My body is preparing for winter hibernation so I’m craving warm and filling foods. No more salads. So I dusted off my George Forman for a spot of indoor grilling. If you don’t have one, I highly suggest adding one to the kitchen collection. You can pretty much whack anything on the Forman. They are inexpensive and everything seems to taste great when cooked on it. When using it for meats, the grease simply drains off reducing the amount of saturated fat and calories. This is a simple dish with lots of beautiful flavours that requires little preparation and cooking time. Just how I like it, FUSS FREE AND FULL OF GOODNESS. There’s a full list of ingredients at the bottom of the post.
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Season the salmon with sea salt, black pepper and I’ve used a cajun creole seasoning here (blend of paprika, onion, lemon peel, chile pepper, thyme, cloves, red pepper, bay leaf)
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Pop the fillet into the Georgey and close the lid. Cooking time will depend on how you like it and the thickness of the fillet. I like it quite pink in the middle, so this fillet only took 10 minutes. Meanwhile clean the brussels, chop the ends off and chop into smaller pieces. Heat a skillet with a large helping of grapeseed oil. You can use olive oil. Throw in the brussels, chopped zucchini and season with garlic powder, sea salt, black pepper and a large handful of WALNUTS. 
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Saute the brussels for approx 10 minutes. Cooking time will depend on how you like them!  I like mine with a little crunch! The skin of the salmon should peel of easily when removed from the grill. The walnuts work so well with the brussels, I really love all these flavours together. Enjoy! 
IMG_4587 Ingredients:
  • Salmon fillet
  • Brussel sprouts
  • Zucchini
  • Large handful of raw unsalted walnuts
  • Cajun seasoning
  • Garlic powder
  • Sea salt and black pepper

Healing from the inside out

AppleAfter our trip to True Food Kitchen yesterday where the menu is based on the anti-inflammatory diet, it got me thinking more about the concept and how it could be beneficial to me and my poor strained groin. A muscle strain generally occurs when the muscle itself has been over-stretched or torn, damaging the muscle fibers. This can cause inflammation in the tissue surrounding the muscle. It’s inevitable that inflammation in the body will lead to ill-health and disease in extreme cases. Inflammation can be swelling, redness, heat and pain produced in the body. Your diet can change that. I’m a firm believer that your diet and the food you consume is the best medicine to better health. So why not consume more of those anti-inflammatory foods and speed up this recovery before I go potty from not working out!
Here’s my top tips for an anti-inflammatory diet:
  • Stuff yourself to the brim with vegetables at every meal – 1/2 your plate – YES HALF should be filled with vegetables. Leafy greens, cauliflower, cabbage, broccoli, brussel sprouts, asparagus, bell peppers, zucchini.. there are so many! Vegetables will NOT make you fat. Eat them, and lots of them.
  • Fruit – well if you’re not already eating blueberries where have you been?! Here’s some more to try – blackberries, strawberries, peaches, oranges, pink grapefruit, red grapes, plums, pomegranates, cherries, apples, and pears. I eat an apple everyday.
  • Eat lean protein sources such as turkey, chicken (skinless), beef – i like going for leaner cuts like tenderloin, top loin and sirloin tip. Pork – I’ve been cooking more of recently and found it super tasty.
  • Eat plenty of fish, oily fishies rich in omega-3 fats – salmon, tuna, sardines, anchovies.. I’m thinking the more it stinks, the better it is!
  • Go Nuts! Walnuts, hazelnuts, almonds.. again lots to choose from. I LOVE roasted nuts and put them through most meals for added good fats. Avoid salted nuts, go for raw/roasted.
  • Good old dairy. I don’t know what I’d do without eggs honestly. I eat them everyday. Cottage cheese, plain yogurt and natural cheeses such as feta, ricotta are often found in my meals. I always buy full fat options as what’s the point in eating a non-fat yogurt? All the calcium and goodness that you’re eating it for has been stripped away and replaced with a chemical of some description when being processed. Portion control is key!
  • Spice up your life with herbs and spices! Again, not sure what I’d do without my spice cupboard when I’m cooking. I chuck anything in. My favs are cayenne pepper, garlic, onion, ginger, turmeric, chilli flakes, black pepper and thyme. Basil, chamomile, cilantro, thyme, and rosemary are useful not only for their antioxidant and anti-inflammatory activity but they have clinical benefits in conditions such as osteoarthritis, rheumatoid arthritis and inflammatory bowel disease.
  • Oils are great not only for cooking but as dressings on your salad! I also buy fresh olives and put them through salads and mediterranean style dishes. I use grapeseed oil for cooking most days as it has a high smoke point, very light and is high in polyunsaturated fats and loaded with antioxidants.
  • Eat some whole grains. Go easy on the portion size but add them to your diet. Brown rice, basmati rice, barley, quinoa, buckwheat.. they take a wee while to digest so great for leaving you feeling fuller for longer.
  • AVOID PROCESSED FOODS – CEREALS, FRIED FOOD, CANDY, READY-MADE MEALS, BISCUITS, BREADS.. notice I say avoid. The reason being that it’s okay now and again to have these foods just limit them. I love chips and dip and I also love ice-cream. Life would be boring if you didn’t indulge in the things you loved!