Pan-Seared Salmon with Mango Kiwi Salsa

Pan-seared Atlantic salmon with mango kiwi salsa on a bed of field greens.  

Salsa:
1 VERY ripe mango
2 kiwis
1/4 cup cilantro
1/8 medium red onion
Fresh lemon juice to taste

Dice mango and kiwi.  Chop cilantro and red onion in food processor for 3 seconds.  Squeeze half lemon (to taste) over mixture.  Mix well; cover in fridge to allow flavors to blend.

Salmon:
1/4 cup Bragg's Liquid Aminos (or soy sauce)
1/4 cup brown sugar
Juice of 1 lemon
4 5oz Atlantic Salmon Filets
1T Olive Oil

Mix Bragg's, brown sugar and lemon juice.  Marinate salmon in mixture for 15-30 minutes.  Discard excess marinade.

In heavy skillet, heat olive oil over medium to medium-high heat.  Cook salmon filet on one side until well seared (about 1 minute).  Drain excess olive oil and flip salmon.  Lower heat to medium-low and cook for an additional 5 minutes (check for doneness).  Serve over mixed greens.  Top with salsa.

Total Calories 450, Fat 23g, Saturated Fat 5.4g, Cholesterol 70mg, Sodium 153mg, Fiber 4.6g, Sugar 8.8g, Protein 38g, Vitamin A 3,722IU (74%), Vitamin C 50mg (67%), Calcium 85mg (9%), Iron 2mg (11%), Potassium 1,129mg (24%)

Superwoman Juice!

I believe I can fly...too bad I'm afraid of heights :(

I was always a bit skeptical of fully green juices.  I have no problem adding kale and spinach to my juices, but a juice fully comprised of veggies was too much like a granola chained-to-a-tree-to-be-one-with-nature health nut for my liking!!!  But I felt brave today...and now I feel like superwoman!

I combined a cup of kale, a handful of spring mix, carrot, pear, half of a zucchini and a bit of lemon and ginger.  The end result looks like bug guts, but was pretty tasty.  The ginger made it a little spicy, but the tartness of the lemon and sweetness of the carrot and pear paired together very nicely.  I instantly got a boost of energy and felt revitalized.

Felt in a carroty type mood tonight, so I had tilapia with carrot rice and a side salad.  Total dinner with juice just under 550 calories...1781 calories for the day.  Today is the first day where I hit every nutritional requirement without going over (not even sodium....slightly under for Potassium though)...got an A for my caloriecount.about.com report card :)

Report Card for the day:

1781 total calories
242g   Carbohydrates
104g   Protein
53g     Fat
11.7g  Saturated Fat
298g   Cholesterol
1189g Sodium
43g     Fiber (147% daily value!!!)
47,614mg    Vitamin A (952% daily value!!!)
1,142mg      Vitamin C (1523% daily value!!!)
1,126mg      Calcium
19.4mg        Iron
3111mg       Potassium (daily recommended is 4000)

Baked tilapia with cherry tomatoes and sauteed zucchini

Nutrition facts: Total calories 397, Fat 2.9g, Saturated fat 0.9g, Cholesterol 48mg (16%), Sodium 506mg (21%), Dietary fiber 13.1g (52%), Sugars 6.7g, Protein 29.1g, Vitamin A 56%, Vitamin C 66%, Calcium 11%, Iron 19%

Nice, quick meal.  Baked tilapia topped with cherry tomatoes and green onion; baked yam sprinkled with cinnamon and nutmeg; sauteed zucchini, mushroom and cherry tomatoes.  I set my calorie goal for 2000 per day, about a 450 calorie daily deficit (which would amount to about a pound a week if I laid in bed all day...of course I don't plan to lay in bed all day, so I'm aiming for at least 4 pounds per week).  With today's 500 calorie lunch, ~400 calorie dinner and a little under 550 calories consumed for breakfast and snacks, I still have about 550 calories left at the end of my day.

Asparagus Summer Salad

As you will quickly learn...I love to cook, but even more...I love to eat!  Something about different textures and flavors exploding in my mouth is akin to something like a slice of Heaven!  I digress...

As part of my weight-loss journey, I am focusing on developing tasty, FILLING recipes that don't leave me feeling deprived.  Let me tell you...there is nothing worse than a fat girl being deprived of food...all will feel the wrath of my rumbling belly!  Thankfully, I love FOOD (healthy food included) so coming up with recipes to fit my new lifestyle hasn't been too difficult.  Today's lunch: Asparagus Summer Salad

Ingredients:
3 oz spring mix
2 oz baby kale
1/3 oz homemade roasted almonds, roughly chopped
4 oz raw asparagus, ends discarded
4 oz grilled chicken breast
2-3 large strawberries, sliced
1 hard boiled egg, diced (optional)
2T homemade reduced fat honey mustard dressing (recipe below)

Nutrition Facts: 534 calories, 10g fat, 2g saturated fat, 200mg sodium, 7g fiber, 49 grams protein!!!, 121% Vitamin A, 174% Vitamin C, 29% Calcium, 41% Iron

This was a nutrient-packed lunch...very fulfilling.  A little bitter mixed with sweet with a nice crunch...super tasty!


Honey Mustard Dressing:
2T fat-free mayonnaise
2T mustard
2T organic honey
1tsp low-sodium Worcheshire sauce

Mix well until creamy.