This mustard seared whitefish recipe
is one of my go-to
recipes for when I need a quick meal. The original recipe uses both the oven and the top of the stove to cook the fish, but I just used a frying pan to create a dinner in just 4 easy steps! Step 1: Pour the mustard mixture lengthwise on the frying pan (see photo).
Step 2: Place the thawed fish over top of the mixture you poured in step one (see photo).
Step 3: Pour the rest of the mustard mixture over the fish (see photo below).
Step 4: After a few minutes, flip the fish and wait another 3-4 minutes until cooked. Enjoy!
If you like mustard, you will love the distinct flavour it provides to this dish. Depending on the paprika you use (I prefer smoked paprika rather than sweet paprika), you can change the flavour profile of the fish. I found the smoked paprika enhanced the slightly earthy taste of sage, wheres sweet paprika masks the flavour from the green herb.Try both types of paprika, and see which one you prefer.
The outside 'crust' on the fish is not crispy, rather its firm like a quiche. And this is how Nutrition Meets Life . . .
I highly recommend having at least 10 "go-to meals"
that you can count on to make an easy meal. What is a "go-to" meal?
It's a meal that can be cooked quickly, takes minimal effort, satisfies your taste buds and is healthy. Once you have these meals in your life, you may find that your stress levels have reduced. If a friend comes over fro dinner unexpectedly, if your get home late from work and are hungry, if you only have a few ingredients left in the fridge/freezer - it doesn't matter. Go-to
meals can survive anything! Five of my go-to meals:
1. Bruschetta chicken
2. Creamy egg curry
3. Tomato soup
4. Pan fried tilapia with grapefruit dressing
5. Red lentil soup with shredded chicken
Discover your own go-to
meals and you will be ready for anything!
Recipe Rating: 5/5 Kiwis
79/5 Moo 1, Fisherman's Village, Bophut,
Koh Samui, Thailand
077 245 067
I love Thai food, but after living there for a month I was craving something different. Walking along the streets of Bophut, I was spoiled for choice with different types of cuisines, restaurants, and food vendors off the road.
When I read the restaurant sign, "The Mexican", I thought to myself, "I wonder what kind of food they serve?". Since it wasn't that clear, I thought I would give this small restaurant with bright sun bursting orange painted walls a try. I never say no to Sangria, so that helped as well.
We started with the nachos deluxe (260 Bhat); nachos topped with beef, cheese, salsa and sour cream. You can't really mess this dish up unless you serve it with stale chips or forget the guacamole. There was nothing special to mention about this appetizer, but it did serve its purpose: to relieve the nacho craving.
One of my friends ordered the burrito (290 Bhat). Again, this meal was your classic burrito: a flour tortilla served with cheddar cheese, jalapenos, coriander, onion, beans, seasoned rice, topped with guacamole, salsa and sour cream. It hit the spot, but was easily forgettable.
I ordered the sizzling fajitas (380 bhat). The fajitas came with bell peppers, jalapenos, onion, and with your choice of chicken, beef or seafood. Served on a hot sizzling plate, the fajitas came with two flour tortillas, cheddar cheese, guacamole, salsa, and sour cream. The vegetables, especially the onions were more al dente than I liked, leaving a less than satisfying strong onion aftertaste in my mouth. I much prefer a sweet caramelized aftertaste, so a few more minutes on the grill would have been nice! I could count the amount of green and yellow pepper slices that were served on one hand, which was highly disappointing.
Restaurant rating: 3/5 Kiwis
Don't be scared of cooking big vegetables like pumpkin or squash. Although these vegetables may look intimidating, they are easy to cook and taste so delectable on their own, requiring minimal ingredients to enhance their taste.
If you haven't tried butternut squash, your missing out. Its bright orange colour alone should give you an idea of how succulent this vegetable can make any meal taste. Butternut squash gives me the same feeling I had as a kid when I ate cotton candy at a carnival, without the massive amounts of sugar. This vegetable is extremely easy to cook and can really upgrade a meal from economy to business class.RecipeIngredients:
- 1 butternut squash (cut in half lengthwise)
- 1 tbsp or butter
- Salt and pepper (to taste)
- 1/2 cup water
- Preheat the oven to 350 degrees F (175 degrees C). Cover a baking dish with aluminum foil and add about 1/2 cup water into the dish. Place the squash facing down so the skins of the squash should be facing up.
- Bake until tender, for about 1 hour. The insides of the squash should be able to scrape off the skin with minimal effort. Remove the skin and place the squash into a bowl. Then add the butter and salt and pepper. Enjoy!
And this is how Nutrition Meets Life . . .
I don't need to tell you that butternut squash is full of vitamins C and A and that it contains fibre, potassium, magnesium and folic acid (all nutrients you need to help with digestion, reduce blood pressure, build strong bones, and help with development of a growing baby). You know that vegetables are good for your health. So let's talk about ways you can eat this vegetable! 1. Soup
: Butternut squash makes the BEST
soups. Try one of my favourite recipes here
. 2. Stuffed Squash:
Once you look at this feta-stuffed butternut squash recipe
I bet you will be going to the grocery store to get the ingredients to make it. 3. Roasted butternut squash cubes
: If you like your squash on the sweeter side, roast it with some olive oil, honey, and cinnamon. It's almost like a dessert! 4. Add some to a wrap:
There is nothing better than changing up the ingredients you use in your lunch wraps. Butternut squash goes great with chicken and spinach.5. Add some to a pasta dish or on top of a pizza
. Be creative ;)
Overall Recipe Rating: 5/5 Kiwis
It's about that time to start thinking of homemade gifts! This month's recipe redux
theme is about adding merriment to mixes, so I shared my recipe for making outstanding cookie dough (because who doesn't want tor receive cookie dough as a gift?).
Recipe (Makes 24 pieces):
Ingredients to be added in by the person you give the dust to:
- 2/3 cup oats
- 1 1/4 cup of almonds
- 1 1/4 cup of walnuts
- 1/2 cup cacao nibs
- 2 Tbsp of sweetener of your choice (Honey, Agave nectar, or Maple Syrup)
- 2 tsp vanilla extract
Using a blender, blend together oats and nuts until they become a fine dust
. Add in cacao nibs and blend for a few seconds. Pour "dust" in a jar and viola! For a gift you can give a little bottle of vanilla extract (for a homemade recipe click here) or a small jar of honey. Otherwise make a little sign to go with the jar of dust that says, "Add 2 Tbsp of honey and 2 tsp of vanilla and roll into balls to make pieces of cookie dough".
More amazing recipes by my fellow bloggers below:
Looking for a dinner, so easy that your husband (who doesn't cook) won't ask you any questions when you leave the recipe for him on the counter? Oh yes, this Korean beef recipe
is what you are looking for, and did I mention it tastes amazing?
If your taste buds like the combination of sweet and sour, this recipe balances out sugar and soy sauce perfectly. In specific, the brown sugar caramelizes alongside the beef beautifully, while the soy sauce and chili flakes add elements of sour and heat to the recipe. I recommend using 1/4 cup brown sugar because I found 1/2 cup masked the other flavours in this dish. And this is how Nutrition Meets Life . . .
I cannot live without beef, but I am trying to reduce my intake for personal reasons, so I have set a goal to cook beef once a week or once every two weeks. Instead of beef, I am adding more fish into my diet. Fish is one of the best ways to get omega 3 fatty acids. These fats have been shown to prevent heart disease, preserve cognitive health, and promote healthier digestion. When buying fish, it's important to ask where your fish came from.
The saying, "there are plenty of fish in the sea", is not true when we relate this back to our food supply. If there is a particular fish you like to eat, check online if it is sustainable
. If the fish you like to eat isn't on the list, try a new type of fish that is more sustainable. Click here for a list of fish that are sustainable.
Recipe Rating: 3/5 Kiwis
is a fast food restaurant in Dubai that is based on palo-diet principles (eating fresh meats, fish, seafood, fresh fruits, vegetables, seeds, nuts, and healthy oils). The delivery menu stated, "Everything under 300 calories", so I really
didn't know what to expect in terms of taste, when I ordered. My breakfast alone is almost 400 calories, so how good could the food be? I thought the food would be tasteless and the portions would be so small, leaving me feeling unsatisfied. Well, I was wrong. When the food arrived at my door, I was surprised to see the portions were fair, giving you not enough food so that you couldn't overeat, but also enough to cover a 9 inch plate. The Food:
I ordered the lentil soup
and beetroot salad
. The lentil soup was as thin as water, but had the hearty flavours of green lentils, onions and garlic. I enjoy chunks of onions in my soup because they add more texture and give me something to chew! The only ingredient that added some texture in this soup were the lentils. The lemony aftertaste made it feel light and refreshing, completing the job of a perfect appetizer.
The beetroot salad was nothing special. It came with beets sliced in long rectangles, thick chunks of onion, green olives, and romaine lettuce. It also came with an Italian-like dressing, leaving me feeling as though I could have made this salad at home. I was also expecting spring greens (sigh).
My MEH ordered the Red Beef Curry, which came with strips of beef and a coconut milk based curry. This curry had some kick, leaving a tingle in your throat after each bite. It reminded me of the food in Thailand because the meal incorporated sweet and spicy elements and was packed with chunky vegetables. Very enjoyable and satiating.
On a separate occasion, I have also tried the Kcal Pasta Free Lasagne which replaces pasta with thinly sliced eggplant. The ground beef is smothered by a thick tomato sauce which tastes like you are eating it from a pot off the stove. Covered with cheese and some oil, this is by far my favourite item on the menu (so far).
I love places that bust the myth, "All healthy food tastes bad". I really enjoyed my meals from kcal and recommend them as a good fast food option (but not everyday!). They are reasonably priced: a soup, salad and main course costs about 100 DHS and two soups and 1 main course costs about 75 DHS. Not the cheapest food around, but it is appropriately priced for you what receive. Enjoy!
Fast Food Rating: 4/5 Kiwis
Problem: You wake up in the morning and are craving pancakes for breakfast. All is well until you realize you are out of flour.
Solution: My recipe for mini flourless banana pancake bites.
These pancakes taste so good they gave me the same feeling as when I indulge with a piece of cheese cake at a fancy restaurant after dinner. The ripe bananas and hint of vanilla make them taste as sweet as cookie dough, so I didn't feel the need to add any maple syrup (which is hard because I am Canadian!). For a little extra nutrients, I topped my pancakes with some blueberries. Recipe:
- 2 ripe bananas
- 2 eggs
- 1 tsp of vanilla extract
- 1 tsp of cinnamon
- 1/2 cup blueberries for topping (optional)
Combine ingredients in a bowl and mix well. Place a small amount of oil on the pan and pour out the pancake “batter” using a ¼ cup scoop. Wait until the pancake is bubbling on the top and then flip. One pancake should take about 3 minutes total to cook. Enjoy!And this is how Nutrition Meets Life . . .
We all get strong food cravings, but there are things you can do to help reduce them, such as: 1. Wait 15 minutes
- Before you go to the kitchen, keep yourself busy for at least 15 minutes. Most of the time, your craving won't be waiting for you after your time is up!2. Drink water:
Try having a glass of water and/or a healthy snack such as fruit or handful of nuts.This will help to fill you up and distinguish strong urges.3. Listen to your body:
You may just be hungry! Eat a well balanced meal and the craving will likely disappear. 4. Don't ignore the craving!
We all know that doesn't work. Acknowledge how you are feeling and if it is one of those days where you need a treat, then just do it. But eat your treat slowly and make sure you really enjoy it, so you can feel satisfied and put out the craving fire!
Recipe Rating: 5/5 Kiwis
Resorts World Sentosa
26 Sentosa Gateway
+65 6686 3565
Din Tai Fung
is a famous restaurant chain known for its amazing xiao long bao’s
(also known as dumplings). The first restaurant originated in Taiwan and now there are branches throughout the world, including Singapore, Australia, and in the United States. When I lived in Singapore, I needed to see what Din Tai Fung was all about, so I took my family for lunch.
To start, my family and I ordered their famous steamed pork dumplings. The dumplings looks like mini water balloons but instead of water, they were filled with minced pork and at least one tablespoon of broth. You have to put the entire dumpling in your mouth at one time because if you take a small bite the juices will burst out of the dumping (and then everyone in the restaurant will know you are a tourist!). These dumplings dissolved in my mouth after 15 seconds of chewing. The outside dough was light, almost like it wasn't there at all. Spectacular.
We decided to try the steamed vegetable & pork dumplings, which also had minced pork, but instead of broth, the dumplings were stuffed with Chinese green cabbage. I did not enjoy these dumplings as much because the taste of pork was obsolete.
To try something other than dumplings, we ordered the Braised Beef Noodle Soup with Beef Brisket. This beef must have been cooking for hours because it broke apart like a piece of freshly baked bread would. The broth was salty enough for your taste buds to notice, but not enough to be distracting from the meal. Served with thin white noodles and chopped green onion, this soup was addictive.
We had to order a side of greens, so we tried the stir-fried Hong Kong kailan with a special sauce (which I am sure was composed of soy sauce, corn starch, and oyster sauce). Topped with fried minced garlic, the Kailan was perfectly blanched so the stems were still crunchy and the leaves were not a mushy mess.
Din Tai Fung doesn't serve the healthiest food, but it does serve some really amazing dumplings worth trying. If you are looking for a cheap and cheerful meal, visiting this restaurant chain is actually worth it!
Restaurant Rating: 3.5/5 Kiwis.
Dips are simple and can be made in larger batches and kept in the fridge for a healthy snack on hand! This week, I made a white bean dip recipe
that is refreshing and lite. Give it a try!
It you enjoy eating purred soups, this dip is for you. The beans are blended into a creamy dip, perfect for dipping some cut up vegetables. The lemon and parsley add a refreshing and lite feel to this dip, like the way a lime juice adds to guacamole. And this is why Nutrition Meets Life . . .
One for major health benefits that beans are known for is their high fibre content. Besides fibre, beans also contain folate, magnesium, iron, potassium, and they are a good source of protein. White beans are also a source calcium, which can help maintain overall bone health. I recently stopped drinking milk due to an allergy, so I needed to reassess the calcium in my diet and make sure I was getting enough. One way to do this, is to use a calcium calculator
online. You basically input the foods you eat and your calcium intake is automatically calculated. If you aren't sure you are getting enough calcium in your diet I highly recommend using it!
Overall Recipe Rating: 4/5 Kiwis
I am always looking for new high protein recipes, especially in the form of treats! I recently tested this double chocolate protein cookie
recipe and it turned out great.
I loved how these cookies were not as sweet as traditional store bought or homemade cookies. In fact, the avocado in the recipe gave these cookies a slightly bitter taste, which I personally enjoyed. The cookies were dense like a brownie, but the oats made them crunchier than a granola bar. Every few bites there was a burst of dark chocolate, so don't omit them from the recipe or you will miss out!
Note: The cookies taste best fresh out of the oven. I tried freezing them, but they tasted a bit dry and lost their intense chocolaty flavour.
And this is how Nutrition Meets Life . . .
Getting enough protein in our diets is critical. It can help to improve muscle mass, bone health, insulin sensitivity, and even blunt some aspects of inflammation in the body. In order for our bodies to make protein, we need essential amino acids (there are nine of them). Unlike fat and carbohydrate, our bodies cannot make essential amino acids, so we need to get these through the foods we eat. All of the essential amino acids can be found in red meat, poultry, seafood and dairy products. If you are a vegetarian, it is very important that you consume a balanced diet because fruits, vegetables, nuts, beans, and grains only give you some of the essential amino acids (not the entire set of nine!). Note: The whey protein (which was used in this recipe) is also rich in essential amino acids.
If you participate in regular aerobic exercise, you have an increased need for dietary protein. Be sure you are getting enough protein in your diet so your muscles can recover.
Overall recipe rating: 3.5/5 Kiwis