What’s your Spring resolution? Our recipes for good health this season.

Dear Reader,

Spring resolution - healthy recipes for the season

Today the four of us are happy to share a special post! The nice people at www.aloha.com asked us if we’d be interested in sharing our health and food tips for Spring and it got us thinking… what are we doing for our bodies and minds? With New Years’ resolutions but a faint memory, we decided to make new ones!

In this post each of us shares our Spring resolution accompanied by a recipe that will help to achieve our objective.

We hope that you’ll enjoy this post and that it will encourage you to make a Spring resolution as well. What will you do for yourself in the coming months? Please share!

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Jan’s resolution: Boost my immune system after a tough winter

Recipe: Spring into Spring Soup

Herblay, France

Spring soup

It’s time to put some spring back into our step after a long winter. This year’s vicious flu left a lot of us the worse for wear. Time to get revitalized. That’s my spring resolution. The process of getting strong again is easy and delicious because of our local market three days a week and my brand new Nutri-bullet. I hope you’ll like this basic thick, cold soup full of goodness. Try adding chopped celery for crunch and capers for little flavor bursts and do your best to get organic ingredients.

Makes 1 serving

Ingredients

  • ½ cup baby spinach
  • ½ cup celery leaves
  • ½ ripe avocado
  • 1 large celery stalk cut in one inch chunks
  • ½ cup unpeeled cucumber cut in one inch chunks
  • 6 almonds
  • 1 1-inch chunk ginger chopped
  • 1 tbsp chia seeds
  • 1 cup (approx.) coconut water
  • 1 stalk celery chopped (optional)
  • 1 tbsp capers (optional)
  • salt, pepper, lemon juice and hot sauce to taste

Instructions

Start by putting the spinach and celery leaves in the bottom of the tall cup. Push them down gently. Add next six ingredients. Fill to the ‘Max’ line with coconut water. Blast (i.e. process in a high speed blender) the contents until everything is a uniform color. Pour into a soup bowl, add chopped celery and chives if using. Season to taste with salt, pepper, lemon juice and hot sauce.

Add your own touches. If you don’t want such a thick soup omit or use fewer chia seeds.

This is so versatile. We have it for breakfast or lunch and with a fancy little garnish you could serve a thinner version as a first course at a summer dinner party.

Bon appetit!

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Beth’s resolution: Reduce food waste while cooking healthy plant-based meals

Recipe: Flavor-packed stuffed round zucchini (vegan)

Barcelona, Spain

Vegetable stuffed zucchini - cooked

I’ve been knee-deep in gorgeous, flavorful and perishable produce. Home cooking plant-based meals has been fantastic; I feel great, the Man loves it and it has seriously reduced our grocery bill (why do people think eating plant-based is costly?). However, I’m conscious that some of the fruits and vegetables go bad before I have a chance to get to them. That’s why my Spring resolution is to reduce my food waste while continuing on the plant-based path. My recipe for veggie-stuffed round zucchinis came together when I poked my head in the fridge and decided to use as many leftover veggies as possible. The fresh ginger delivers a burst of flavor that makes this vegan dish anything but boring! Try to dice everything about the same size (except for the garlic), it will create a nice texture and everything will cook more evenly.

Makes 2 servings

Ingredients

  • 2 round zucchinis, emptied, with the “guts” chopped and reserved
  • 1 tbsp olive oil
  • ¼ red onion diced finely
  • ¼ small red pepper diced finely
  • ¼ small green pepper diced finely
  • 1 clove of garlic diced finely or grated
  • 1 medium tomato, seeded and diced finely
  • 1 tbsp fresh ginger, grated
  • Zest of ½ a lemon
  • Juice of ½ a lemon
  • 2 tbsp soy sauce
  • ¼ cup chopped cilantro
  • Fresh ground pepper

Instructions

Preheat your oven to 200°C / 390°F. Either line an ovenproof dish with baking paper or grease it with a little with olive oil. Warm a pan on medium-high heat before adding the oil and the onion. Sauté until the onion is soft and translucent. Add the red and green pepper and cook for about 5 minutes until the peppers start to soften. Toss in the garlic and stir, letting cook for about 30 seconds until the garlic is fragrant. Add the chopped zucchini guts and tomato. Cook for 5-10 minutes, stirring contents to mix well and let some of the tomato water evaporate. At this stage, toss in your grated ginger and lemon zest. Stir and cook for an additional 5 minutes or so before pouring in the lemon juice and soy sauce. Stir and let cook for an additional 2 minutes. The consistency should be nice and soft (ie. All of your ingredients are cooked through) but not runny. Take pan off the heat and stir in cilantro. Stuff your zucchinis with the veggie mix, place on the ovenproof dish and pop them in the oven. Bake for 30-40 minutes until the zucchini is cooked al dente. Remove from oven and serve with your favourite grain or small pasta. I served my stuffed zucchini with wholegrain couscous and it was delicious.

Enjoy!

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Hanin’s resolution: Drop the last few pounds of baby weight

Recipe: Lean Lebanese sandwich – under 300 calories

Barcelona, Spain 

Low cal lebanese sandwich

With Norah turning one last March (I cannot believe it’s already been a year!), I realized that even though I lost most of the baby weight, there are still a few kilos left that I’d like to get rid of before the summer. Tough task since I really am a food lover, and temptations here in Barcelona are everywhere! So I spent these last few months looking for delicious recipes with low calories, and believe it or not, there are a bunch out there!

Today I am sharing with you one of my favourites that can be prepared very quickly, packed in your picnic box and enjoyed in the sun (Spring in Barcelona is the best season for eating outside – our summer is really too hot).

So when I was thinking about a good low-cal Spring recipe, this one came to mind!

Makes 4 servings

Ingredients

  • 2 chicken breast fillets
  • 1 tbsp tikka masala curry paste
  • 2 ½ cups low fat yogurt
  • 2 Lebanese cucumbers, chopped finely
  • 1/3 cup coarsely chopped fresh mint from the market
  • 1 small red onion, chopped finely
  • 4 large pita wraps
  • 3 cups mesclun or spring mix salad

Instructions

Cut each chicken fillet in half horizontally. Combine chicken in large bowl with paste and 2 tablespoons of the yogurt.

Cook chicken in batches on heated lightly oiled grill plate (or grilled barbecue if you have one) until browned all over and cooked through. Let stand 5 minutes, slice thinly.

Meanwhile, combine cucumber, the rest of the yogurt, mint and onion.

Now, its pita time! Spread yogurt mixture over the whole surface of each wrap, top with equal amount of mesclun/salad mix, then chicken. Roll to enclose filling.

Each serving has 275 calories. Good and Healthy!

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Emily’s resolution: Make healthy meals to take to the office

Recipe: Sable Fish in Soy/Sake marinade with stir fried zucchini pasta and mushrooms

Vancouver, Canada

Sable fish with soy and zuchinni

Eating healthy AND bringing my lunch at work is proving difficult. I usually buy my lunch as I like going out of the office to get some air. But, I’m trying to save money AND eat more healthy – so I tried to recreate a baked sable fish dish I had at a Japanese restaurant. It was delicious! As I picked a fatty fish, I chose instead of rice or other grains to have stir fried zucchini (I put it through the spiralizer) and mushrooms. Delicious! It should be noted that this is my recipe marinade for the fish- it’s not a traditional Japanese marinade.

Makes 2 servings

 Ingredients

  • 2 sable fish (black cod) fillets- approx 120 gr / 4.25 oz each
  • 1 zucchini
  • 1/2 cup crimini mushrooms or Champignons de Paris
  • 2 tbsp soy sauce or coconut aminos
  • 1 tsp Mirin
  • 1 tbsp sake
  • 1 inch / 2.5 cm piece of ginger, grated

Instructions

Heat your oven to 350° F / 180° C. Then prepare your marinade by adding the soy, mirin, sake and ginger in a small bowl. Be aware that I call it marinade but I didn’t let the fish sit in it before putting it in the oven. The soy sauce would get fully absorbed and the fish would be too salty (trust me- I know). Take 2 pieces of greaseproof paper (about three times the size of the fillets as we’re going to be wrapping them in it). Place your fish, skin side down. Pour the marinade over the fillets, fold the paper to seal the fish. Put in the oven for 20-30 mins.

While the fish is cooking, cut up your zucchini into ribbons, or use a spiralizer. Clean and slice your mushrooms. Heat up a wok, put some butter or oil and quickly stir fry the zucchini and mushrooms. At the end, add a tiny bit of soy sauce.

Once finished, just put on your plate and enjoy this beauty!

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NOTE: Just in case you were wondering, we received no compensation for this post. We don’t endorse Aloha’s products (we’ve never had the chance to try them) but we like the company’s vibe and were more than happy to share our resolutions with them and their customers 🙂

 

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One thought on “What’s your Spring resolution? Our recipes for good health this season.

  1. Jan May 4, 2015 at 7:15 am Reply

    I am so looking forward to trying all your recipes-just can’t decide where to start. The market in Herblay is gorgeous at this time of year. I’ll try and get some pictures to send.

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