Pistachio Crusted Baked Cod

It is recommended to enjoy seafood two to three times per week. The keyword enjoy – don’t keep making the same recipe over and over again. Try this Pistachio Crusted Baked Cod.

Pistachio Crusted Baked Cod on a baking sheet

Too many times I hear consumers they only eat fish when they are out to eat because they don’t know how to cook it at home. Fish and seafood are some of the simplest proteins to cook. It’s quick, quite forgiving, and there are so many different flavor combinations to pair with.

Why you should make this Pistachio Crusted Baked Cod recipe

I may be biased, but this Pistachio Crusted Baked Cod is delicious! Plus, the simplicity of it is great for getting dinner on the table during busy nights. The added bonus – eating more fish includes a lot of health benefits.

Why dietitians want you to eat more seafood

Fish literally saves lives. Eating seafood two to three times per week reduced the risk of death from any health-related cause by 17 percent.

Seafood sits among the highest- quality proteins (like eggs, meats, poultry, and dairy) and offers additional health benefits. It can reduce the risk of heart disease, can help during pregnancy to help the child develop a healthy brain, and improve memory and sharpness.

Health benefits of cod

Cod is the leanest protein available, meaning the protein to calorie ratio beats out any other food.

Cod is a low fat flaky white meat fish that is a good source of protein, phosphorus, niacin, and Vitamin B-12. An individual 100 g (raw) portion of cod has less than 90 calories, less than one gram of fat, and 17 grams of protein.

pistachio crusted cod with spinach and orzo on a white plate

Tips for baking fish

Medium-to-fatty fish with a firmer texture and richer flavor (like cod, salmon, or swordfish) are perfect grilling, baking or broiling because they can withstand the heat.⁠

Lean, mild-flavored fish with tender, white or pale flesh, such as sea bass, flounder or grouper are usually delicate, so this cooking method works well.⁠

When do you know when fish is done?

Many types of fish are delicate and tender, so you want to avoid overcooking them. The best way to tell if a fish is done is by testing it with a fork. Insert the fork at an angle, at the thickest point, and twist gently. The fish will flake easily when it’s done, and it will lose its translucent or raw appearance.⁠

Pistachio Crusted Baked Cod on a baking sheet lined with parchment paper

Using pistachios as the crust

Poor pistachios. I feel like they are a totally underrated nut. Pistachios are versatile in the kitchen and just as many nuts can be used with both sweet and savory applications. The caution for using nuts as a crust is they have a tendency to burn. Since the cooking process for fish is usually shorter and this Pistachio Crusted Baked Cod recipe is baked vs. seared, it will not burn.

Health benefits of pistachios

The green and red-purple hues in pistachios come from antioxidants. Pistachios are known for their fiber and protein content. Nearly 90% of the fat in pistachios are from heart-healthy (good-for-you) fats.

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piece of pistachio crusted baked cod with orzo and spinach

Pistachio Crusted Baked Cod

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 14
  • Total Time: 24 minutes
  • Yield: 4 1x
  • Category: seafood
  • Method: baking
  • Cuisine: american

Scale

Ingredients

4 cod fillets (about 6 ounces each), or other firm white fish
1/2 teaspoon salt, divided
1/4 teaspoon black pepper
1/2 cup shelled unsalted pistachios
1/2 cup whole-grain Panko breadcrumb
1 clove garlic
1/4 cup plain Greek yogurt
2 teaspoons Dijon mustard
1 teaspoon lemon zest
1 teaspoon olive oil


Instructions

Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper. Place cod on the baking sheet. Sprinkle the cod fillets with 1/4 teaspoon salt and pepper.

In a food processor, pulse pistachios, panko, garlic, and remaining salt, for about 10-15 seconds until a crumbly texture is reached.

In a small bowl, mix together the yogurt, mustard, and lemon zest. Using a pastry brush or mini spatula, evenly spread the yogurt mixture in top of each fillet. Evenly, gently press the pistachio mixture on top. Drizzle olive oil over the fillets. (Alternatively use and olive oil cooking spray.

Bake until fish is opaque throughout, approximately 12 to 14 minutes.


Keywords: cod, pistachio, fish, dinner

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Sources:
https://www.seafoodnutrition.org/
https://www.seafoodhealthfacts.org/

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Blueberry Chia Jam

This Blueberry Chia Jam has now become a staple in my refrigerator. With just four simple ingredients you have a delicious and flavorful jam without excess sugar. Mix and match or combine different berries for a variety of flavor combinations.

Blueberry Chia Jam in a small mason jar with a wooden spoon

HOW TO MAKE CHIA JAM

You might see a few variations of chia jam recipes floating around the internet, but after testing this recipe a few times, here are some tips I’ve gathered.

STOVETOP METHOD

Simply heat frozen berries and water over low-medium heat and gently simmer for the berries to defrost and their natural sugars begin to breakdown. Avoid using high heat as the berries will not defrost evenly and the natural sugars of the berries will scorch the bottom of your pan.

Using a potato masher or the back of a fork, mash the blueberries so they burst. The jam may look still very liquidy at this point. Remove from heat and stir in the vanilla extract, chia seeds, and sweetener, if using. The chia seeds thicken the jam as it rests and begins to cool.

MASHED VS. BLENDED

Simply leave the jam as is, mashed and chia seeds fully intact if you enjoy the texture and a chunkier jam. Or opt for a smoother consistency and pulse in a food processor or blender until you reach the desired consistency.

Blueberry Chia Jam on a slice of whole wheat toast with peanut butter

HEALTH BENEFITS OF WILD BLUEBERRIES

All blueberries are not alike! By nature, wild ones have a more intense flavor, deeper blue color, and 2x the antioxidants than their regular cultivated blueberries.

Ever wonder why you can only find wild blueberries in the frozen department? Wild Blueberries are frozen fresh within 24 hours of harvest when their flavor and antioxidant goodness are at their peak. In fact, tiny, potent wild ones contain less water than regular blueberries, so they freeze better than ordinary, larger blueberries.

FLAVOR VARIATIONS

Utilize this recipe as the base and mix and match with other berries or berry combinations. Try a mixed berry combination using blueberries, strawberries, and raspberries or go for a bold combination of a mixture of cherries and blackberries. Thinking about going tropical and using pineapple or mango? I would recommend using white chia seeds vs. black chia seeds.

ADJUST FOR SWEETNESS

This is a much lower sugar jam than those found on the grocery store shelves. Highlighting the fruits natural sugars is the star of this recipe, but an optional sweetener can be added in if desired.

Blueberry Chia Jam in a small mason jar

HOW TO USE CHIA JAM

Use this jam anywhere you would typically use any jam or jelly. Spread on toast, top on oatmeal, or swirl into yogurt.

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Small mason jar filled with blueberry jam

Blueberry Chia Jam

  • Author: Chef Julie Harrington, RD
  • Prep Time: 2 minutes
  • Cook Time: 10 minutes
  • Total Time: 12 minutes
  • Yield: 10 1x
  • Category: dip/spread
  • Method: stove top

Description

A few simple ingredients and you can whip up this jam in no time. Mix and match with different berries for a variety of flavors.


Scale

Ingredients

1 cup frozen wild blueberries
1/2 cup water
1/4 teaspoon vanilla extract
1 1/2 tablespoons chia seeds
optional sweetener: 1 tablespoon maple syrup or sugar


Instructions

  1. Add frozen blueberries to a small saucepan and heat over low-medium heat, stirring occasionally. Once the berries have thawed and started to break down, use a fork or potato masher to break them down further. 
  2. Stir in vanilla extract, chia seeds, and sweetener of choice, if using. Remove from heat and allow jam to cool and thicken for about 5-10 minutes.
  3. Spoon into a mason jar as is and store in the refrigerator. (Alternative method: Add jam to a food processor or blender and puree until desired consistency is reached. Spoon into a mason jar and store in the refrigerator. 

Notes

Store jam in the refrigerator for up to a week. 

Keywords: blueberry chia jam, jam, chia, blueberries, wild blueberries, low sugar

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Tomato Cucumber Salad

With just five simple ingredients, this Tomato Cucumber Salad will become a regular side dish to serve up with any spring or summer recipe.

Tomato Cucumber Salad in a wooden bowl

Why I love this Tomato Cucumber Salad recipe

Who says salads have to start with a bed of lettuce? We’ve chatted before about how salads don’t have to be boring! What I love the most about this recipe is simple its ingredients, taking less than 10 minutes to put together, and can turn into so many new variations. (see below)

Using mini cucumbers is key

While any kind of cucumber can work in this recipe, I urge you to seek our mini cucumbers, because I think it really makes the recipe. No need to peel the skin. The skin of mini cucumbers is tender and delicate. Just simply slice into coins and they are ready to go.

When I develop a recipe, I always think about the perfect bite. When slicing mini cucumbers into a coin, it takes the same shape and size of the cherry tomatoes so you are able to get everything all in one bite. Plus, it’s more time consuming to peel, seed, and quarter a regular cucumber.

Recipe Tip

If you are using a conventional cucumber, I recommend removing the seeds. Why? Because they are bitter and don’t want any bitterness added to the dish. For a conventional cucumber, peel, scoop out the seeds, slice and cut in quarters for this recipe.
For other cooking tips, go here.

Tomato Cucumber Salad in a wooden bowl

How to make this Tomato Cucumber Salad

  1. Chop vegetables.
  2. Whisk together dressing.
  3. Toss together.
  4. Season with salt and pepper.
    It doesn’t get much easier than that!

Storage Tip

Keep this Tomato Cucumber Salad in an airtight container in the fridge for up to 5 days.

Tomato Cucumber Salad in a wooden bowl

Variations

Additions

Chickpeas: Drain and rinse a can or two of chickpeas and add to the mixture. This will add different textures, plus a good source of plant-based proteins

Feta cheese: I love feta cheese. Hold off on seasoning with salt and pepper at the end after tasting with the feta cheese. Feta cheese will add salt to the dish, so maybe a little sprinkle of pepper will be fine. Also, if making this dish in advance, add feta just before serving.

Red onions: The key is to thinly slice red onions, so they don’t overpower the whole dish. If you are looking for something a little sweeter or more tang, try adding my Quick Pickled Onions.

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baby cucumbers with cherry tomatoes in a wooden bowl

Tomato Cucumber Salad

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Total Time: 10
  • Yield: 6 1x
  • Category: salad
  • Method: no cook
  • Cuisine: American

Description

Light and refreshing salad to compliment any spring or summer dish. 


Scale

Ingredients

3 cups cherry tomatoes, halved
8 mini cucumbers, sliced into coins
2 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 cup fresh basil leaves, chopped
salt and ground black pepper, to taste


Instructions

  1. Add cherry tomatoes and cucumbers to a large bowl.
  2. In a small bowl, whisk together the olive oil and red wine vinegar. Drizzle over cucumber and tomatoes. Add basil.
  3. Toss everything to coat. Season with salt and pepper, to taste.

Notes

Variations:
– Add chickpeas
– Add feta cheese

Keywords: cucumber, tomato, salad, no cook, vegetables, low carb, recipe

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Sesame, Carrot, & Cucumber Salad

Ribbon sliced vegetables in an Asian dressing is light and refreshing. This Sesame, Carrot, & Cucumber Salad is perfect for warmer weather and also a delicious change from a traditional salad.

Sesame, Carrot, & Cucumber Salad via Chef Julie Harrington, RD @ChefJulieRD - refreshing and light Asian inspired salad. #saladsthatdontsuck #carrot #cucumber #salad #Asiandressing #lowcarb #healthy #recipe

Utilize your vegetable peeler a little more than just removing the skin. No need for a fancy spiralizer. Simply continue to peel using your vegetable peeler to create delicate vegetable ribbons.

What are English Cucumbers?

I specifically used English cucumbers in this recipe. Why? Because English cucumbers (also known as burp-less, seedless, or hothouse cucumbers) taste is less bitter than conventional cucumbers, are milder and almost have a hint of sweetness. You can find them in the produce aisle wrapped in plastic. Conventional cucumbers are waxed protecting their skin, whereas English cucumbers are not and have a thinner more delicate skin that is protected by the wrapping.

Switch it up from your traditional lettuce-based salads and try something new! This quick and easy Sesame, Carrot, & Cucumber Salad is perfect to switch up your salad game in the warmer months.

Want to turn it more into a meal? Try adding shrimp on top.

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Sesame, Carrot, & Cucumber Salad in a white bowl with a vegetable peeler

Sesame, Carrot, & Cucumber Salad

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Total Time: 15
  • Yield: 46 1x
  • Category: side dish
  • Method: no cook
  • Cuisine: Asian

Scale

Ingredients

  • 2 English cucumbers
  • 2 large carrots, peeled 
  • 1 tablespoon sesame oil
  • 2 tablespoons rice vinegar
  • 1 teaspoon sugar
  • 2 teaspoons low-sodium soy sauce
  • salt and pepper, to taste
  • 1 tablespoon toasted sesame seeds

Instructions

  1. Using a vegetable peeler, peel carrots and cucumbers into ribbons. Combine the cucumbers and carrots in a bowl. Set aside.
  2. In a small bowl, whisk together the sesame oil, rice vinegar, sugar, and soy sauce. Season with salt and pepper, to taste.
  3. Toss the cucumbers and carrots with the dressing. Sprinkle with sesame seeds. Chill for 20 minutes before serving.

Keywords: sesame, cucumber, carrot, salad, no cook, side dish, healthy, low carb

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Peanut Butter Oat Bars

These Peanut Butter Oat Bars are soft, chewy, and subtly sweet to add to a balanced breakfast or enjoyed as a snack.

homemade oat bars on a black slate

Dear future children, please do not have a peanut allergy. Your future peanut butter addict’s mom will be very sad. Peanut butter is a staple food in my diet. I can confidently say I enjoy peanut butter pretty much every day.

Did you know?

It takes about 540 peanuts to make a 12-ounce jar of peanut butter. (source)

Health benefits of peanut butter

Replacing saturated fat with similar amounts of unsaturated fats may reduce the risk of heart disease. One serving of dry-roasted peanuts (30 grams) contains 12 grams of unsaturated fat, only two grams of saturated fat, and no trans fat. 

Peanuts are an excellent source of (20% of the Daily Value):

  • Niacin: Niacin is an important B vitamin that helps to convert food to energy, aids with the digestive and nervous system, and helps the skin.
  • Manganese: Manganese is important for processing cholesterol, and nutrients like carbohydrates and protein.
    (source)
homemade snack bars on a black marble slab

Just one bowl, these bars are easy to whip up. Pair with a piece of fruit and/or yogurt for breakfast, or enjoy alone as a snack. If you are peanut butter obsessed like me, I even added a smear of peanut butter on top.

Peanut Butter Oat Bars stacked on top of each other

I kept this Peanut Butter Oat Bars recipe simple, but of course, you can add your own twist. Stir in chocolate chips, some nuts or seeds. I’m even curious to try tahini in place of the peanut butter.

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close up image of peanut butter oat bars

Peanut Butter Oat Bars

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45 minutes
  • Yield: 8 1x
  • Category: Baked Good
  • Method: Baking

Description

These Peanut Butter Oat Bars are soft, chewy, and subtly sweet to add to a balanced breakfast or enjoyed as a snack.


Scale

Ingredients

1/2 cup natural peanut butter, melted
1/2 cup coconut oil, melted
1 small ripe banana, mashed
1/4 cup maple syrup
2 eggs
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1 1/2 cups rolled oats
1/2 cup finely ground flaxseed (see notes)


Instructions

  1. Preheat the oven to 350°F. Coat an 8×8 baking pan with cooking spray and set aside.
  2. In a large bowl, whisk together peanut butter, coconut oil, banana, maple syrup, eggs, and vanilla extract until well combined.
  3. Stir in cinnamon, rolled oats, and flaxseed, until well combined.
  4. Pour into the prepared baking dish and spread in an even layer. Bake for 25-30 minutes until edges are lightly browned and a toothpick inserted in the middle comes out clean.
  5. Cool for 15 minutes before slicing into squares. 

Notes

I used Manitoba Milling Co. Smooth Whole-Milled Flaxseed, which is more of a powdery/flour texture. 

Add chocolate chips or nuts, sprinkled on top or folded into the batter, as desired.

Keywords: peanut butter, oats, bars, breakfast, snack, whole grain,

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Instant Pot Steel Cut Oats (+ Freezer-Friendly Tip)

Make mornings easier by meal prepping a batch of Instant Pot Steel Cut Oats for the week and follow a simple freezer-friendly tip to enjoy steel cut oats in just minutes.

steel cut oats in a small white bowl with blueberries and sliced almonds

Who has time to make a fresh batch of steel-cut oats in the morning? If you do, more power to you, but like many, I prefer extra sleep vs. waking up earlier to make breakfast from scratch.

I previously talked about the differences between steel-cut, rolled, and quick oats. Steel-cut oats take the longest to cook. Why? Because the outside layer of the whole grain, the bran, is fully intact. A longer cook time penetrates through the bran creating tender, yet a chewy texture that retains much of its shape even after cooking.

steel cut oats in a metal measuring cup

Instead of spending time each morning making a serving of steel-cut oats meal prep a large batch for the week. Steel-cut oats can easily be made over the stovetop, but I love using the Instant Pot to make steel-cut oats because just add your ingredients, press a few buttons, and done! You don’t have to keep an eye on them, stirring often, to make sure they are not sticking to the bottom of the pot or bubbling over.

steel cut oats in a white bowl with toppings on a marble slab

I prefer to make the batch of steel-cut oats pretty plain because then there is the flexibility to add different toppings to create different flavor combinations. I do enjoy adding a cinnamon stick to the pot and the cinnamon flavor infuses into the oats. (This can easily be done with a few shakes of ground cinnamon too.)

frozen steel cut oatmeal in a jumbo muffin tin

Sometimes the idea of batch cooking can be too repetitive eating the same thing over and over, but instead, utilize this steel-cut oat freezer-friendly tip that can help continue to make steel-cut oats ready in minutes in the morning.

Freezer-Friendly Tip:

After making a batch of these Instant Pot Steel Cut Oats, spray a jumbo muffin tin with cooking spray and scoop about a cup of oats into each muffin tin well. Then add your favorite topping combinations.

Once hardened, dip the bottom of the muffin tin in warm water to help remove the single-serving steel cut oat portions and freeze in a container or bag for later use.

Then, simply add a single-serving portion of oats to a microwave-safe bowl with a few drops of water, and reheat in the microwave.

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Instant Pot Steel Cut Oats in a white bowl topped with blueberries and almonds

Instant Pot Steel Cut Oats

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Cook Time: 6
  • Total Time: 11 minutes
  • Yield: 6 1x
  • Category: Breakfast
  • Method: Instant Pot

Scale

Ingredients

2 1/2 cups steel cut oats
7 cups water
2 cinnamon sticks (or 1 teaspoon ground cinnamon)


Instructions

  1. Add steel cut oats, water, and cinnamon sticks to the Instant Pot and stir to combine.
  2. Secure Instant Pot lid and close the vent. Set Instant Pot on the manual setting for 6 minutes.
  3. When Instant Pot beeps, allow the pressure to naturally release for 20 minutes.
  4. Remove lid, discard cinnamon sticks, and stir oats to incorporate any water that has risen to the top.
  5. Serve with your favorite toppings. (Combination recommendation: blueberries, sliced almonds, and honey)

Notes

Leftover oats can be stored in the fridge for up to a week or utilize the freezer-friendly method.

Freezer-Friendly Method:
Spray a jumbo muffin tin with cooking spray and scoop about a cup of oats into each muffin tin well. Then add your favorite topping combinations. Once hardened, dip the bottom of the muffin tin in warm water to help remove the single-serving steel cut oat portions and freeze in a container or bag for later use.

Keywords: oatmeal, Instant Pot, steel cut oats, breakfast, cooking tip, oats

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Sheet Pan Steak and Veggies

Make dinnertime stress-free with this simple Sheet Pan Steak and Veggies recipe.

steak with veggies on a sheet pan

This post is sponsored by the NY Beef Council. Thank you for supporting brands that make this blog possible!

March is an exciting month for dietitians, as it is National Nutrition Month. National Nutrition Month® is an annual nutrition education and information campaign created by the Academy of Nutrition and Dietetics. The campaign, celebrated each year during the month of March, focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. In years past there was a theme to go along with National Nutrition Month’s initiative.

sheet pan with steak, broccoli, and squash

This year, I’ve teamed up with the NY Beef Council for National Nutrition Month to help make dinnertime less stressful with simple strategies and a delicious recipe.

We all seem busier than ever and dinnertime looks different for everyone. Getting home from long days at work, to juggling kids after school activities, or feeling exhausted and grabbing take out; every night the chore of dinner getting on the table can be stressful.

How can you make nourishing meals more manageable? Sheet pan dinners! Simply make a full dinner all on one pan. Sheet pan meals are great fresh out of the oven, but also really great as leftovers. Cook once, eat twice! Repurpose as is, eat over a whole grain, or enjoy over greens for a robust salad. The possibilities are endless!

sheet pan dinner with steak and veggies

When creating a sheet pan dinner, think about ingredients that will provide energy, protein, vitamins, and minerals. To this end, aim to eat a variety of delicious foods that balance the taste you love with good nutrition.

Beef is part of a satisfying heart-healthy lifestyle. All beef is a natural source of 10 essential nutrients such as protein, iron, zinc, and B vitamins. Research shows that lean beef enjoyed as part of a heart-healthy diet and exercises, can help lower cholesterol, lose weight, and lower blood pressure.

What is “lean” beef?

To be considered lean, a 3.5-oz serving of cooked beef must have less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol. Look for the word “loin”, “round”, and 95% ground beef in the name when finding a lean cut of beef. A few samples of lean beef cuts are top sirloin steak, strip steak (top loin steak), tenderloin steak, or 95% lean ground beef.

Less stress dinnertime strategies:

Maximize your prep time

What are you more likely to cook with midweek? A head of unwashed broccoli still wrapped from the grocery store or the broccoli that is washed, trimmed, and stored in a produce bag ready to be cooked? I think we all know the answer here.

Create a plan

Look at your week ahead before you go grocery shopping and plan meals for the week. This will alleviate the “what’s for dinner?” question, prevent food waste, which will then in turn save you money.

Acknowledge the chaos

There are days that will just not go according to plan and that’s okay! To really make meals manageable, it’s important to be realistic with what to expect. Unrealistic expectations may set you up for a failed experience before the meal even begins. Plan for sheet pan dinners mid-week when you know you will be short on time.

Enjoy the moment

Whether you are dining solo or with a crowd take that time to enjoy the meal and be in the moment. Enjoy the company or the solidarity without outside distraction. We all need time to disconnect from technology.

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steak & veggies on a sheet pan

Sheet Pan Steak and Veggies

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 16
  • Total Time: 31 minutes
  • Yield: 4 1x
  • Category: dinner
  • Method: sheet pan

Description

Make dinnertime stress-free with this simple Sheet Pan Steak and Veggies recipe.


Scale

Ingredients

2 cups butternut squash, peeled and diced
3 cups broccoli florets
1 1/2 tablespoons olive oil, divided
4 cloves garlic, minced
1 1/2 teaspoons dried thyme
salt and pepper, to taste
1 pound strip steak


Instructions

  1. Preheat oven to broil (500°F). Coat a large baking sheet with cooking spray. Set aside.
  2. In a large pot of water, parboil squash for 5 minutes, to slightly soften. Drain and set aside.
  3. In a large bowl, combine butternut squash and broccoli. Add 1-tablespoon olive oil, half the garlic, 1-teaspoon of thyme to the vegetables, and salt and pepper, to taste; toss to combine. Add to the baking sheet in an even layer.
  4. Pat steak dry. Add to the baking sheet in between the vegetables. Brush steak with the remaining ½ tablespoon of olive oil and rub with the remaining ½ teaspoon thyme, garlic, salt, and pepper on both sides.
  5. Place in the oven and broil until steak is browned and charred at the edges; about 6-8 minutes.
  6. Remove from oven and flip the steak and toss the veggies. Cook for an additional 6-8 minutes for medium-rare, until an inserted thermometer, reads 145°F.

Notes

Cook time may vary due to the thickness of the steak. Use a digital thermometer to determine doneness.

Keywords: sheet pan, steak, beef, one pan meal, dinner

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References:
Sayer RD, et al. Equivalent reductions in body weight during the Beef WISE Study: Beef’s Role in Weight Improvement, Satisfaction, and Energy. Obes Sci Pract 2017. Available at: http://onlinelibrary.wiley.com/doi/10.1002/osp4.118/full

Instant Pot Lemon Ginger Salmon

You’ll be soon adding this easy Instant Pot Lemon Ginger Salmon to your weekly dinner menu rotation.

salmon layered with ginger and lemon in an instant pot

A lot of Instant Pot recipes are used for tough cuts of meat. The function of the Instant Pot creates steam under extreme pressure and forces it’s way to the tough fibers of the meat breaking them down to become tender.

But what if you have an already delicate protein like salmon?

hands holding a bowl of quinoa, salmon, and green beans

You can still utilize the Instant Pot for more delicate proteins like salmon, but the Instant Pot is utilized a little differently.

Instead of searing and submerging in liquid, utilize the steaming rack of the Instant Pot. Add a little liquid on the bottom which will steam the salmon and infuse flavors into the final product. For this recipe, I used vegetable broth and a few sprigs of parsley. Utilize different herbs to infuse flavors.

salmon placed in an instant pot

By simply laying the lemon and ginger on top of the salmon fillet, the flavors penetrate into the salmon fillet creating fresh and vibrant flavors.

While the cooking time is only 3 minutes in the Instant Pot, allow an extra 5-10 minutes for the Instant Pot to come to full pressure, then it begins the three minute cook time.

quinoa, salmon, and green beans in a white bowl with white napkin

Research shows eating seafood two to three times per week reduces the risk of death from any health-related cause. Seafood provides unique health benefits as a lean protein and is the best source for omega-3 fatty acids, which are healthy fats essential to human health and development.

Use this simple and flavorful Instant Pot Lemon Ginger Salmon to help you meet the mark for enjoying seafood 2-3 times each week!

#TeamGoodFat

Embrace the unsaturated fats found in foods such as walnuts, seeds, plant oils, avocados, and fatty fish such as salmon, tuna, trout, sardines, mackerel, and herring.

Fats play an essential role in human health from head (brain) to toe (joints). Replacing just 5 percent of your caloric intake from so-called bad fats (like trans and saturated fat found in red meat) with unsaturated fat from seafood and plant-based foods can reduce your risk of death by 27 percent.
(source)

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quinoa, salmon, and green beans in a white bowl

Instant Pot Lemon Ginger Salmon

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Cook Time: 3
  • Total Time: 8 minutes
  • Yield: 34 1x
  • Category: dinner
  • Method: Instant Pot

Description

You’ll be soon adding this easy Instant Pot Lemon Ginger Salmon to your weekly dinner menu rotation.


Scale

Ingredients

1/2 cup vegetable broth
1 small bunch of fresh parsley
1 pound salmon fillet (about 1-inch thick)
salt and pepper, to taste
1 small knob (about 2 tablespoons) fresh ginger, sliced
1 lemon, sliced


Instructions

Pour broth and parsley in the Instant Pot and then put in the steamer rack (coated with cooking spray) at the bottom, making sure the handles are extended up.

Place salmon, skin side down, on the steamer rack. Sprinkle with salt and pepper. Layer on pieces of ginger and lemon.

Close the Instant Pot and make sure vent is turned to “Sealing”. Plug it in, press “Steam” and press the + or – buttons to set it to 3 minutes. When the Instant Pot beeps that it’s done, quick release the pressure, being careful to stay out of the way of the steam that will shoot up. Press the “Warm/Cancel” button. Remove lid, and using hot pads, carefully remove rack with salmon and set on a plate.

Serve alongside a whole grain and vegetable for a complete meal. 


Notes

Cooking time may vary. Depending on the thickness of your salmon, 3 minutes is perfect for a fillet that’s about 1 inch at its thickest part.

Keywords: salmon, Instant Pot, dinner, healthy fats, heart healthy

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Lemon Vinaigrette

Brighten any salad, grain, or vegetable dish with this simple lemon vinaigrette. Made with ingredients you probably already have on hand, simply whip this up in a mason jar.

Lemon Vinaigrette in a small glass jar

I don’t think people realize how EASY it is to make a homemade dressing. The most basic vinaigrette recipe is mixing an acid and a base. Then just add seasonings you enjoy. Simply pour ingredients into a mason jar and shake away. Your dressing is made! How easy was that? Plus, making it in a mason jar is ready to store any leftovers.

Lemon Vinaigrette in a small glass jar

If you want to go beyond the basics, use this guide to build your own vinaigrette.

Create a homemade vinaigrette

Choose your acid:

This can be in the form of vinegar or citrus juice. Pick something that matches with your salad mix-ins. Opt for a sweet acid like white wine vinegar, white balsamic vinegar, or an orange juiced, for salads that have fruit. 

Try acids like apple cider vinegar, balsamic vinegar, red wine vinegar, rice vinegar, lemon juice, lime juice, or other citrus juices. 

Tip: Think about the components of your salad. If you have a salad with bright colors, avoid darker vinegar. Once the salad is dressed, those bright vibrant colors will look muddy. Remember – we eat with our eyes first! 

Choose your base:

The base is oil. Use good quality oil. This can be a simple olive oil or fancy garlic and rosemary-infused walnut oil. Again think about the components of your salad. If there are avocados in your salad, why not try avocado oil? 

Try oils like olive oil, avocado oil, walnut oil, pumpkin seed oil, hazelnut oil, or other flavor-infused oils. 

Add seasonings:

If you are new to making dressings, simple olive oil and balsamic vinegar dressing with a pinch of salt and pepper will work just fine. Once you are comfortable making dressings, try amping it up with other seasonings. 

Add a teaspoon of Dijon mustard to add a little tanginess and also to help create a creamier vinaigrette. Add a teaspoon of miso for an umami flavor. Try using fresh herbs for a pop of flavor. For a sweet vinaigrette, add a little maple syrup or honey. 

Lemon Vinaigrette in a small glass jar

Once you start playing around with different combinations, you’ll start to know what flavor combinations you like best!

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lemon vinaigrette in a small jar with lemons

Lemon Vinaigrette

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Total Time: 5
  • Yield: 3/4 cup 1x
  • Category: dressing
  • Method: no-cook

Description

This lemon vinaigrette is incredibly easy to make. Drizzle it on all your salad and veggie recipes!


Scale

Ingredients

  • 1/3 cup olive oil
  • 2 lemons, juiced (approx 1/3 cup juice)
  • 1 teaspoon Dijon mustard
  • 1 teaspoon maple syrup
  • 2 garlic cloves, minced
  • salt and pepper, to taste

Instructions

Simply measure ingredients and add to a mason jar. Secure lid and shake. Season with salt and pepper, to taste.


Keywords: dressing, vinaigrette, homemade, mason jar, salad dressing, healthy fats, lemon, citrus, cooking tips

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One-Pan Chicken Sausage & Gnocchi Sauté

This one-pan chicken sausage & gnocchi saute utilizes simple ingredients to create a delicious meal in minutes.

kale with chicken sausage and gnocchi

I never understood the mad rush to the grocery store when there is an inkling of news about the possibility of snow. Previously, working as a retail dietitian, the madness was unreal. The aisles with the bread and milk would be completely wiped out. I guess everyone’s instinct is to survive on bread and milk if they get snowed in? I’ll never understand.

Sausage, gnocchi, and kale in a white bowl

My kitchen isn’t always completely stocked and with news of snow, I’m the last person you will see heading to the grocery store. I don’t want to deal with the craziness!

I think it’s fun to poke around the kitchen utilizing what I have on hand to create new meal ideas. I always say that makes me feel like I am on an episode of “Chopped“. (minus the crazy ingredients like cow’s tongue the contestants get in their mystery baskets)

One Pan Chicken Sausage & Gnocchi Sauté in a white bowl on a marble slab

Each kitchen no matter how big or small has four kitchen zones: the refrigerator, freezer, pantry, and countertops. Don’t just open the fridge and just decide “there’s nothing to eat, let’s grab take out.” Utilize the ingredients in each zone to create a meal. This recipe uses all four kitchen zones to create a delicious and balanced meal.

Refrigerator: chicken sausage, kale
Freezer: gnocchi
Pantry: olive oil, white beans, chicken broth
Countertop: garlic

chicken sausage and gnocchi in a white bowl

No need to rush to the grocery store when there is snow on the forecast. Just utilize what you have in each kitchen zone! And with simply one pan, chicken sausage & gnocchi saute came together in minutes.

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One Pan Chicken Sausage & Gnocchi Sauté in a white bowl

One Pan Chicken Sausage & Gnocchi Sauté

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 25
  • Total Time: 35 minutes
  • Yield: 4 1x
  • Category: dinner
  • Method: one pan

Description

One Pan Chicken Sausage & Gnocchi Sauté making meal time a breeze


Scale

Ingredients

10 oz. gnocchi*, cooked according to package directions
2 tablespoons olive oil, divided
4 links chicken sausage*, sliced on a bias
4 cloves garlic, minced
1 (15.5 oz.) can white beans, drained and rinsed
6 cups kale, ribs removed and roughly chopped
1/4 cup low-sodium chicken broth


Instructions

Cook gnocchi according to package directions. 

Heat 1 tablespoon of olive oil over medium-high heat. Cook chicken sausages until browned. Remove from pan and set aside.

Heat remaining 1 tablespoon of olive oil in the same pan. Add garlic, white beans and gnocchi. Saute until beans and gnocchi are warmed through. (Keep an eye on the garlic. Do not let it burn. Turn down heat if needed.)

Add chicken sausage back into the pan. Then, add kale and chicken broth. Stir to thoroughly combine ingredients. Cover until kale wilts. Remove lid and allow excess moisture to evaporate. 

Serve. Top with parmesan cheese, if desired. 


Notes

  • *Can use cauliflower gnocchi in this recipe, if desired.
    *I used Alfresco chicken sausage.

Keywords: kale, chicken, chicken sausage, one pan, gnocchi, white beans, beans, dinner

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