Easter is right around the corner! Celebrate this year with these healthy, easy and time saving recipes so you can enjoy the company of family and friends. On the list for brunch is Salmon with a Lemon and Dill sauce, Garlic Dill Quinoa, Steamed Cauliflower and Rainbow Carrots, Purple Sweet Potato Salad and Chocolate Chia Seed Pudding Trifle.
Healthy Nutrition on Quinoa, Purple Sweet Potatoes and Chia Seeds
Chia Seeds are a complete source of protein. They are very rich in omega-3 fatty acids and don’t deteriorate over time making it easy for them to be stored for long periods without becoming rancid. Chia seeds provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.
Quinoa is rich in precious dietary fiber which most Westerners are chronically deficient in. Dietary fiber is essential to keeping the digestive tract clean and healthy while naturally lowering blood pressure and helping fight cancers. Quinoa provides us with antioxidants to help bolster the immune system and fight off the early signs of aging, in addition to being rich in vitamins A, E and the amino acids lysine and methionine. Quinoa is high in protein, and the protein it contains is complete, which means it includes all nine essential amino acids. 100 grams serving of quinoa has less than half the fat of a similar serving of lean beef, but offers a higher quality, cleaner burning protein than any animal tissue.
Purple potato is rich in the antioxidant anthocyanin which gives it the deep blue or purple color. You can also find the same antioxidant in other flavonoid foods such as blueberries and pomegranates. It is most well-known for its immunity boosting and cancer fighting properties. This deeply pigmented antioxidant has shown great promise in protecting the integrity and structure of DNA and encouraging the production of cytokines which are vital to proper immune response. It also shows impressive anti-inflammatory properties, helps to protect the health and integrity of the capillaries and strengthen membranes, and may have a role in regulating estrogenic activity which can help lower the risk of age related diseases.
Salmon with a Lemon and Dill Sauce
½ cup vegan mayonnaise, Hampton Creek Just Mayo
2 Tbsp chopped scallions
2 tsp fresh lemon juice, usually from half of a large lemon or 1 small lemon
1 Tbsp chopped fresh Dill
Salt and pepper
Sauce – whisk together all the ingredients in a small bowl. Season to taste with salt and pepper. Cover and refrigerate the sauce for at least 1 hour to allow the flavors to meld. Salmon - Heat coconut oil in a large nonstick pan over medium heat. Season salmon with salt and pepper and add to the skillet, skin side up and cover with a lid. Cook until golden brown, about 3-5 minutes depending on the thickness of the fish. Turn the fish and continue cooking for another 3-5 minutes on the other side, cover with a lid (this will help steam the fish at the same time). Remove fish from skillet, top the salmon with the dill sauce and serve immediately. Enjoy!
Garlic Dill Quinoa
½ cup chopped onion
2 garlic cloves, chopped
1 Tbsp coconut oil
Salt and pepper
½ of a Bell pepper, any color
1 cup of red quinoa cooked in 2 cups water
¼ tsp lemon zest
1 Tbsp fresh lemon juice, usually from half of a small lemon
2 tsp chopped fresh dill
Quinoa – rinse and drain quinoa. Add 1 cup of quinoa to 2 cups of water in a saucepan. Bring to a boil, then reduce heat to low, cover with a lid, and let simmer for 15 minutes until liquid is absorbed. The quinoa will look transparent when done and have opened. In a large nonstick skillet add the 1 Tbsp of coconut oil on medium low heat and sauté the chopped garlic and onion for 2-3 minutes. Season with two pinches of salt and ½ tsp of pepper. Turn heat to low and add the bell pepper, quinoa, lemon zest, lemon juice, and fresh dill. Season to taste with salt and pepper. Toss together and serve with the salmon. Enjoy!
Steamed Cauliflower and Rainbow Carrots
1 medium head of cauliflower, any color
1 bunch of rainbow carrots, peeled
2-3 cups vegetable broth
Tessemae’s Lemon Garlic Dressing
Pour the vegetable broth in the steamer. Turn on to warm up broth or if using a stove top steamer pot turn on to medium heat. Cut most of the stem from the cauliflower leaving some of the leaves intact. Place cauliflower in the steamer and steam for 12-15 minutes. Place cauliflower on a plate to cool. Cut the leafy stems off the carrots (and save for later) leaving a small amount. Then place the bunch of carrots in the steamer and steam for 6 minutes. Carrots will have a slight crunch. Place carrots on a plate to cool. Once cooled slice the carrots length wise exposing the beautiful center. Use the leafy stems as a garnish/décor to place the cauliflower and carrots on. Top with the Tessemae’s Lemon Garlic Dressing. Enjoy!
*You keep the vibrant color and nutrients of the vegetables by not steaming them all the way.
Purple Sweet Potato Salad
1 ½ pounds purple sweet potato, cleaned and cut crosswise into ½ inch thick rounds
2 Tbsp coconut oil
6 ounces sugar snap peas
5 ounces mixed greens
2 ounces of spinach
1/3 cup chopped walnuts
Tessemae’s Lemon Garlic Dressing
Salt and pepper
In a large nonstick skillet add the coconut oil on medium heat. Add the sliced potatoes in an even layer and place a lid on the skillet. Turn heat to medium low and let the potatoes steam and cook for 10-15 minutes. If not soft in the center after 10 minutes check on them until you can poke a fork through them. Once done put on a plate to cool. Toss the rest of the salad ingredients in a large serving bowl leaving the dressing on the side. Place the cooled potatoes on top of the salad and season with salt and pepper. Enjoy!
Chocolate Chia Seed Pudding Trifle
½ cup Chia Seeds
1 ½ cups Almond Milk or your favorite nut milk
2 packages of the 365 Whole Foods instant chocolate pudding
Coconut whip cream, SO Delicious Coco Whip
2 ounces of Pomegranate seeds
Mix the chia seeds and almond milk in a medium bowl. Place in the refrigerator and let the chia seeds activate into a gel like consistency for 2 hours. Follow the directions on the package for the pudding, I used 2 cups of almond milk. Cover with plastic wrap and place in the refrigerator. Once the chia seeds are ready take all of the ingredients out of the refrigerator and remix the pudding to a smooth consistency. Use any kind of small clear drinking glasses for the trifle. Place 2 Tbsp of the chocolate pudding on the bottom, then 2 Tbsp of the chia seeds, then 2 Tbsp of chocolate pudding. Top with a large dollop of coconut whip cream. Finish with a sprinkle of the pomegranates. Enjoy!
*SO Delicious Coco Whip comes frozen. Put in the refrigerator immediately to thaw out.
To your health,