Category Archives: Recipes

30 healthy cod recipes

The white, mild flavored flesh of cod is available throughout the year and is a wonderful substitute for meat protein with its versatility making it easily adaptable to all methods of cooking.

Cod belong to the same family (Gadidae) along with both haddock and pollock. It’s not surprising that the words “cod” and “cold” are so similar since cod need the cold, deep, Arctic waters to grow, reproduce and survive.

Besides being an excellent low-calorie source of protein (a four-ounce serving of cod contains over 21 grams), cod contains a variety of very important nutrients like vitamin A, vitamin D, vitamin E, and omega-3 fatty acids (EPA and DHA).

Click here and get the recipes.

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30 Sweet Potato Healthy Recipes

Many studies have suggested that increasing consumption of plant foods like sweet potatoes decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

One medium sweet potato will provide well over 100% of your daily needs for vitamin A, as well as 37% of vitamin C, 16% of vitamin B-6, 10% of pantothenic acid, 15% of potassium and 28% of manganese. You’ll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin, and folate.

Sweet potatoes are a great source of beta-carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant color, which is converted to vitamin A in the body. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration.

Keep the skin on! The color of sweet potato skin can vary from white to yellow, purple or brown but no matter what color it is, make sure you do not peel it off. A sweet potatoes skin contributes significant amounts of fiber, potassium, and quercetin.

I hope you enjoy these healthy recipes!

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60 healthy salmon recipes

Salmon are considered “anadromous” which means they live in both fresh and salt water. They are born in freshwater where they spend a few months to a few years (depending on the species) before moving out to the ocean. When it’s time to spawn, they head back to freshwater.

Salmon appearance varies greatly from species to species. Species like chum salmon are silvery-blue in color while some have black spots on their sides, like the Atlantic salmon. Still others, like the cherry salmon, have bright red stripes. Most of these species maintain one color when living in fresh water, then change color when they are in salt water.

Salmon is a popular food. Classified as an oily fish, salmon is considered to be healthy due to the fish’s high protein, high omega-3 fatty acids, and high vitamin D.

Fresh or canned, have salmon any night of the week with these easy recipes:

30 healthy salmon recipes

30 healthy canned salmon recipes

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30 Healthy Halibut Recipes

Atlantic halibut is one of the largest bottom-dwelling flatfish in the world. It is considered very good quality seafood thanks to its firm texture and relatively few bones.
Atlantic halibut is larger than its cousin, Pacific halibut. Both fish taste similar!

The word “halibut” is derived from haly (holy) and butte (flat fish), for its popularity on Catholic holy days.

Halibut are often boiled, deep-fried or grilled while fresh. Smoking is more difficult with halibut meat than it is with salmon, due to its ultra-low fat content. Eaten fresh, the meat has a clean taste and requires little seasoning.

I hope you enjoy these recipes, as usual in a public notebook 😉

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30 healthy squid recipes

Squid is eaten worldwide. Depending on where squid is hunted and prepared the types of meals that can be made by them can vary significantly. They may be steamed or fried and eaten alone or mixed into a salad.

These are some interesting nutritional facts:

  1. Squids contain sufficient copper that fulfills the 90% of the body’s requirement. Copper, being a trace mineral, is essential for absorbing, storing and metabolizing iron and stimulating the formation of red blood cells.
  2. Individuals suffering from rheumatoid arthritis are often found to have low selenium levels in their blood. Since squids have an abundance of this mineral, it helps in relieving symptoms of arthritis and controlling damage caused by free radicals.
  3. Squids contain large amounts of phosphorus, similar to fish and shrimps. This mineral is necessary for stimulating calcium and building the bones and teeth.
  4. Squids help in stabilizing sugar levels in the blood due to an increased supply of vitamin B3 to the body.

Check these 30 healthy recipes, you´ll find new ideas to prepare squid.

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30 healthy turkey recipes

Meat is a valuable source of protein and other nutrients. But when it comes to a healthy diet, it’s important to choose the right kind of meat and eat the correct portion size. Turkey is a relatively inexpensive source of protein, with more protein per gram than both chicken and beef, while remaining lower in fat and cholesterol than other meats. It also delivers vitamins and minerals.

Here are some key points about turkey meat:

  • Eighty-five grams of roasted turkey breast contains around 125.
  • In contrast, 85 grams of roasted dark turkey meat contains around 147 calories.
  • The dark meat of turkey typically contains more vitamins and minerals.
  • Turkey breast meat contains fewer calories and fat than most other cuts of meat.
  • Turkey contains vitamins B-6 and B-12, niacin, choline, selenium, and zinc.
  • Processed turkey meat can have a high sodium content.
  • Pasture-raised turkeys typically have higher omega-3 content than factory-farmed turkeys.

In this public notebook, you´ll find some of my favorite turkey recipes.

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30 healthy chicken recipes

Chicken is the most common type of poultry in the world. There is significant variation in cooking methods amongst cultures. Historically common methods include roasting, baking, and frying. They are also often grilled for salads or tacos.

Whether you’re trying to build muscle or lose fat, chicken is included in your diet. I know by experience that eating chicken over and over again, cooked the same way, may be boring to death.

I´ve selected 30 of the most delicious chicken recipes from my notes (recipes are not my own). A different way to cook your chicken, each day of the month. A 30-recipes post would be hard to read so, you have all the recipes in this public notebook.

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I like to add checkboxes to the ingredients. I go to the kitchen with my list and I check I have everything I need. If not, that goes to the grocery list. At cooking time, all checkboxes are marked so, I unmark them as I´m using the ingredients. Once it´s done, the check boxes are ready for the next time.

Whether you’re an Evernote user or not, you can join the public notebook. But, for a better experience, create your free account, here.