Healthy Heart Dinner: Soya/Orange Salmon

This is an easy and quick dinner to put together for the entire family to enjoy. I usually make extra as it makes a perfect next day lunch either for work or for School. Salmon has healthy fats for your heart and brain and adding some veggies will turn this dish into a full heart friendly recipe for the entire family. Feel free to switch the veggies you roast, the more color you add the more vitamins and good nutrients you are adding on!. Here the recipe, hope you enjoy it!:

  • Turn on the oven 400 degrees.
  • In an aluminium foil place the desired or needed piece of salmon (if skin, with skin down), add the juice of a freshly squeezed orange and 1/2 cup of soya sauce. I usually add cilantro as well. I know a friend who tried adding parsley instead and worked great too.
  • Seal the aluminium ends forming a “packet” and place in the oven for about 20 mins.
  • In a separate tray you can roast some veggies and or use brown rice as a side dish and voila! Delicious and Healthy dinner for all the family in 20 mins ready

Voila! In one plate you can enjoy healthy fats from the salmon, and all the advantages from as many veggies as you decide to add.

soya orange salmon


Side note: Prefer low sodium soya to avoid extra sodium in your dish.

Comfort Food Friday

I tend to associate comfort food with weekend days …and because I usually do not plan our meals as good as weekdays’ meals the “weekend / Friday night comfort foods ” end up full of calories but without much nutrients, lefting me/us feeling heavy, bloated, cranky.

This Friday I decided to address this preparing a hearty but also comforting meal for Friday night.

Here is my recipe and some tips and tweaks to it:


Kale; 1 cup: Benefits of kale are so many but just to mention a few: high in fiber so good to “detox”, in calcium and Vitamins C and K and Iron. Omit this ingredient if you are taking blood thinners.

(tweak 1: can replace for spinach or a blend of kale and swiss chard that you can buy at your local store)

Mushrooms any type; one cup. One cup of grilled portabella mushrooms and one cup of stir-fried shiitake mushrooms both provide about 3 grams of fiber.

Pepper; 1 small. Peppers are well known for their amount of Beta Carotens and Vit B6, also sulfur that has shown to prevent some types of cancer. Lastly it contains  Lutein that our eyes need to keep healthy and avoid Macular degeneration and Cataracts.  I chose red or oranges to add color to the recipe.

Onion; 1 small. The phytochemicals in onions along with their vitamin C help improve immunity. They also contain chromium, which assists in regulating blood sugar.

Coconut oil;  1 – 2  tbsp. This oil contains healthy fats called medium-chain fatty acids that prevent heart disease and high blood pressure among other chronic conditions.

In a sauce pan put your coconut oil to heat, add onions finely chopped and pepper. If you find you need more “liquid” as the veggies are getting too dry, you can either add more coconut oil or if you prefer to lower the calories or not to add more “nutty” flavour add canola oil.

Once they are almost transparent in color, add the mushrooms, cover and a few mins after add the kale hand cut in about 3×3 cm (say you cut each big leaf in three, smaller ones in two). Cover again and turn off the heat after a minute or so.

Remove from heat. Can add some salt and/or pepper to taste.

You can serve it by itself or with a cup size portion of white rice or whole wheat pasta. It also goes well with a whole wheat toast!

stir fry