Apr
27

Tuna & Cucumber Lettuce Wraps

Try these TUNA & CUCUMBER LETTUCE WRAPS for a healthy lunch option. Mix organic …tuna with homemade mayonaise or mashed avocado and chopped walnuts. Use lettuce of your choice as a wrap and line it with thinly sliced organic cucumbers. Add the tuna mixture and roll it up!

Jan
12

Organic Chicken With Sun Dried Tomato & Coconut Sauce

Ingredients:

2 organic chicken breasts (bone-less)

  • 1 ½ cups organic coconut milk 
  • 4 fresh thyme sprigs
  • ½ cup homemade chicken stock or organic chicken stock
  • 10 organic homemade sun-dried tomatoes, purred in a food processor
  • ½ tsp fresh thyme leaves (for cream sauce)
  • Sea salt and freshly ground black pepper to taste

 Preparation:

  1. Preheat your oven to 375 F.
  2. Season the chicken breasts all over with sea salt and freshly ground black pepper. 
  3. Place them in a baking dish, place a sprig of fresh thyme on top of each and place in the preheated oven for about 45 minutes.
  4. In a large skillet over a medium-low heat, bring the coconut milk and the two remaining thyme sprigs to a light boil.
  5. Once boiling, lower heat and let simmer. Allow the coconut milk to reduce by approximately 1/3 of its volume. This should take close to 10 minutes.
  6. Remove the coconut milk from the heat and allow it to sit at room temperature for about 10 minutes. Do not  remove from skillet.
  7. Remove the thyme sprigs and return to heat. Add the chicken stock and allow to simmer for another 5 minutes.
  8. Add the purred sun-dried tomatoes, season with salt and pepper to taste and the fresh thyme leaves.
  9. Pour on top of the cooked chicken breasts and enjoy!

Serve this dish with a light spinach salad, or selection of lightly steamed organic vegetables drizzled with olive oil and fresh organic lemon juice.

*Complimets of www.jennfit.ca*

Dec
06

Chicken Fajitas Salad With Guacamole & Salsa

Ingredients

 

  • 3 cloves organic garlic, minced
  • 1 tsp organic cumin
  • 1 tsp organic oregano
  • 1 tsp organic chili powder
  • 1 tsp sea salt
  • 1 lb boneless, skinless organic chicken breasts, sliced into strips
  • 1 Tbs organic coconut oil
  • 1/2 red organic onion, sliced
  • 1 red and 1 green organic bell pepper, sliced
  • juice of 1 organic lemon
  • juice of 1 organic lime
  • 2 cups lettuce of choice, washed and dried
  • guacamole (2 small mashed avacados with 1 tsp organic balsamic vinegar)
  • salsa (fresh chopped tomatoes, cilantro and garlic)

 

Instructions

 

  1. In a medium bowl, combine garlic, cumin, oregano, chili powder, and sea salt. Toss raw chicken in mixture until fully coated and set aside.
  2. Heat a large saute pan over medium-high heat. When pan is hot, add coconut oil.
  3. Saute onion for 3 minutes. Add raw chicken and continue to cook until chicken is almost fully cooked (about 10-15 minutes), stirring often.
  4. Just before chicken is done, add peppers, lemon and lime juice. Stir and cook for 3 more minutes.
  5. Serve over lettuce of choice and top with guacamole and salsa as dressing.

*Compliments of www.jennfit.ca*

Sep
27

Crispy Organic Coconut Shrimp With Maui Mustard Sauce

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Ingredients:

12 large organic shrimp, butterflied

1 cup organic brown rice flour

sea salt and freshly ground black pepper

2 organic eggs, beaten

2 cups organic unsweetened shredded coconut

Organic coconut oil for deep frying

Directions:

Take the butterflied shrimp and lay flat on a cutting board. Place the side of a chef’s knife over the top and gently pound to flatten the shrimp. Thread onto a pre-soaked bamboo skewer and set aside. Prepare a breading of seasoned flour, beaten eggs, and seasoned coconut. Coat the shrimp in flour, egg and then the coconut. Set aside in the refrigerator for 15 minutes before frying to allow the coating to set. Fry in preheated coconut oil until golden and crispy.

Maui Mustard Sauce

Ingredients:

1/3 cup organic pineapple (chopped)

1/3 cup organic apricots (chopped)

1/4 cup organic stone ground mustard

Preparation:

In a food processor, mix pineapple and apricots until smooth. Add mustard and mix. Chill or serve warm.

*Compliments of www.jenfit.ca*

Aug
21

No-Cook Summer Salad

This Caribbean inspired salad is easy to put together for a quick lunch or for a fresh summertime starter because it uses pre-cooked shrimp. Also, the protein from the shrimp, the antioxidant-rich mango, and good fat from the avocado make this a perfect healthy salad.

Ingredients
  • 3 tablespoons fresh lime juice from an organic lime
  • 2 tablespoons organic olive oil
  • 1 tablespoon organic maple syrup
  • 2 large firm ripe organic mangoes
  • 2 medium firm ripe organic avocados 
  • 1/3 cup each thinly sliced green onion and chopped cilantro
  • 1 tablespoon minced fresh hot red  chile (or 1/2 tsp. dried red chile flakes)
  • 1 pound peeled cooked wild or organic shrimp
Preparation
  • 1. In a large bowl, whisk together lime juice, oil, and maple syrup.
  • 2. Dice mangoes and avocados into 3/4-in. cubes; add to bowl. Add green onion, cilantro, chile, and shrimp. Mix gently. Serve or cover and chill for up to 1 hour.

*Compliments of www.jennfit.ca*

Apr
26

Chicken Cacciatore

A beautiful color and heady aroma make this the perfect dinner.

6 (about 3 pounds total) bone-in chicken breast halves, skin removed

3/4 tsp sea salt

1 tsp freshly ground black pepper

1/4 cup plus 2 tsp extra-virgin olive oil

2 cups sliced onion (about 3 medium onions)

2 tsp minced garlic

4 medium red bell peppers, cored, seeded, and cut into 1/2-inch strips

1/4 cup organic low-sodium chicken broth

1 (28-ounce) can whole tomatoes, drained and chopped

1 tsp minced oregano

1/2 tsp minced rosemary

1/4 tsp crushed red pepper flakes

1/2 lb cremini mushrooms, cut into thick slices

2 tbsp finely chopped parsley

Rub the chicken with 1/2 tsp of the salt and 1/2 tsp of the black pepper.

Heat 1/4 cup of the extra-virgin olive oil in a large skillet over medium-high heat. Add the chicken breast and cook for about 4 to 5 minutes on each side, until brown. Remove the chicken to a platter and set aside.

Add the sliced onions to the pan and cook for about 5 minutes, until softened. Add the garlic and red peppers and cook for about 5 minutes, until the peppers begin to soften. Remove the onion-and red pepper mixture to a plate.

Add the broth to the skillet and bring to a boil over high heat. Cook for 1 minute, scraping any brown bits off the bottom of the pan. Add the tomatoes, oregano, rosemary, and crushed red pepper flakes, reduce to a simmer, and cook for 2 to 3 minutes, until slightly thickened. Stir in the reserved onions and peppers. Add the chicken pieces and bring back to a simmer. Cover and cook for 10 to 15 minutes, or until the chicken is done.

Meanwhile, heat the remaining 2 tsp of extra-virgin olive oil in a small skillet over medium-high heat. Add the mushrooms, the remaining 1/4 tsp salt, and the remaining 1/2 tsp of black pepper. Cook for about 8 minutes, until the mushrooms have browned.

When the chicken is done, add the mushrooms to the pan and heat through. Adjust the seasoning if necessary. Serve garnished with the parsley.

ENJOY!!!

Apr
16

Apple-Soy Roasted Salmon with Roasted Asparagus

A moist and tasty salmon fillet with a spicy, sweet golden-brown glaze. A squeeze of lime juice finishes the dish.

1 cup 100% apple juice

4 (6-ounce) wild salmon fillets

2 tablespoons low-sodium wheat-free tamari

1 tablespoon sesame oil

1 teaspoon agave nectar

1 teaspoon minced garlic

1 teaspoon minced ginger

1/4 teaspoon, red chili paste

2 scallions, thinly sliced on the diagonal

4 lime wedges

Place the apple juice in a small pan. Bring to a boil over high heat and reduce by about half. When reduced, set aside to cool.

Place the salmon in a single layer in a shallow baking dish.

Stir into the cooled, reduced apple juice, the tamari, sesame oil, agave nectar, garlic, ginger, and red chili paste. Pour the marinade over the salmon and refrigerate for about 1 hour.

Preheat the oven to 450 degrees F.

Before roasting the salmon, pour the excess marinade off the fish into a small pan. Bring the marinade to a boil over high heat. Cook until reduced by half, about 7 minutes.

Place the salmon in the oven (line baking dish with parchment paper. easier clean up!) and cook for about 7 minutes. Brush salmon with the reduced marinade. Continue this process for every 7 minutes for a total of 21 minutes. Before serving, brush again with the marinade, and garnish with the scallions and lime wedges.

I love this way of preparing asparagus. You don’t need to cook the spears very long as they are tender in a flash. Be careful not to overcook asparagus. It’s better to undercook than overcook.

1 lb/454 g asparagus, firm and bright green

2 tablespoons extra virgin olive oil

1 tablespoon balsamic vinegar

1 clove garlic

Sea salt and ground black pepper to taste

Olive Oil cooking spray

Preheat oven to 425 F. Break off woody stems of each asparagus spear. Rinse well under running water. Asparagus grows in sand and needs a good washing if you don’t want your final dish to be gritty.

Toss spears in olive oil, vinegar and garlic. Season with salt and pepper. Lay in a single layer in a shallow baking dish coated with cooking spray.

Bake 6-10 minutes until just done.

ENJOY!!!