Join me for 14 days!

For the past year, Super Sous and I have been working on www.fiberfourteen.com – a 14-day fiber-rich, calorie-light recipe meal plan designed to improve your health. (Fiber is truly a WONDER drug/ingredient!)

This project comes out of a personal story around healing (which you can read about on the website) and has been a passion project for us for many months. We are excited to share it with all of you now!

To launch, we want to get as many people as possible joining us – following the plan starting Jan 2. (Of course, we are going to do it again and again and you can join in anytime. Heck, you can even start now!)

Check out www.fiberfourteen.com and let me know if you have any questions (Also, please feel free to share this post – I don’t want to leave anyone out who might be interested.) WOHOO! Here’s to a HAPPY, HEALTHY NEW YEAR!

P.S. Here are some of the food photos from the plan!

israeli salad with hummus logoLentil Sloppy Joes logoLima Bean and Corn Stew logoSoba Noodle Salad logosouthwestern1 logoWhite Bean and Sweet Potato Stew with Kale logo

Advertisements

Lima Bean Rosemary Puree

Dip into this delicious dip any day of the week!

lima bean puree3

Lima Bean Rosemary Puree

 

1 lb (approximately 3 cups/1 bag) frozen lima beans

3/4 teaspoon finely chopped fresh rosemary (1 5-inch sprig)

¼ cup 2% plain Greek yogurt

2 tablespoons extra-virgin olive oil

2 tablespoons freshly squeezed lemon juice (juice from 1 large lemon)

1 large garlic clove, peeled and smashed

¾ teaspoon kosher salt

¼ freshly ground black pepper

¾ teaspoon ground fennel

3 tablespoons water

 

Cook lima beans according to package instructions (stovetop or microwave).

Add lima beans and remaining ingredients to a food processor. Blend until smooth, 3 to 4 minutes.

Serve with crudité or in place of serving rice or mashed potatoes in a dish.

Vietnamese-Style Wild Snapper Lettuce and Noodle Wraps

Gather the troops! This is a super fun meal to share and it’s quick and easy to make. Be sure to use Seafood Watch to find a best choice for snapper at your local grocery store or fish market. Enjoy! (P.S. This recipe was recently featured in Clean Eating Magazine!)

vietnamese-lettuce-wraps

Photo by Andrew Grinton

Yield: 4 servings

 

Dipping Sauce

¾ cup distilled white vinegar

3 tablespoons raw cane sugar

3 tablespoons freshly squeezed lime juice (juice of 1 lime)

1 tablespoon fish sauce

½ thai chile, thinly sliced, or more to taste

 

Mix all ingredients in a small bowl. Stir until sugar is dissolved.

 

Lettuce Wraps

8-ounces vermicelli noodles

12 red leaf lettuce leaves (6-ounces or ½ bunch)

1 cup fresh cilantro leaves

1 cup fresh mint leaves

1 cup fresh thai basil leaves

8-ounces small carrots, (approximately 4 small carrots) peeled, cut in half widthwise and thinly sliced lengthwise

 

Add water to a large saucepan (enough to boil the noodles) and bring to a boil. Add noodles and let cook for 1 to 2 minutes until noodles are soft. Drain and rinse noodles under cold water and place in a bowl.

Arrange lettuce, herbs and carrots on a tray or plate.

 

Snapper

1 pound skinless snapper fillets (¾ to 1-inch thick), pin bones removed

½ teaspoon kosher salt

1 tablespoon grapeseed oil

 

Pat fish dry and season fish evenly on both sides with salt. Cut fish into 3-inch by 1-inch strips.

Place a large sauté pan over medium heat and add oil. Heat until hot and oil is shimmering, approximately 2 minutes.

Add fish strips, adding the thickest strips to the pan first, and let cook for 2½ minutes total, flipping the fish every 30 seconds. Fish will start to flake when done.

Transfer fish to a plate. Serve immediately.

Gather the family/friends around the table! To serve, place some noodles on a leaf of lettuce. Add some carrots, fish and fresh herbs. Roll or fold the lettuce to form a wrap or pocket. Spoon over some sauce (or dip the lettuce wrap in the sauce). Eat and repeat!

Note: If you are not up for making the wrap, you can always shred the lettuce on your plate and add the other wrap items on top and spoon over the sauce like a salad dressing.

Grilled Halibut with Orange Fennel Salad and Grilled Peaches

It’s still grill season! This recipe might look a bit long, bit it’s honestly super easy. Just throw together a salad and put peaches and fish on your grill and you’ve got a healthy dinner which will definitely impress! (Don’t forget to use Seafood Watch to choose the best halibut.) (P.S. You can watch me grill this on TV for a segment I did for Seattle Refined to educate people about the Seafood Watch App and how easy and impactful it is to choose sustainable seafood.)

LYON Halibut2

Yields: 4 servings

Orange Fennel Salad:

1 large orange, supremed*

3 small fennel bulbs (buy fennel bulbs with stalks and fronds still attached)

¼ cup picked fennel fronds (from the fennel bulbs)

Vinaigrette:

1 small shallot, diced small (2 tablespoons)

2 tablespoons freshly squeezed orange juice (from the supremed orange)

1 tablespoon freshly squeezed lemon juice, plus more to taste

1 tablespoon white wine vinegar

¼ teaspoon kosher salt, plus more to taste

¼ teaspoon freshly ground black pepper, plus more to taste

3 tablespoons extra-virgin olive oil

 

*Cut the ends off the orange. Next, cut the peel and pith off the orange. Then, segment the orange by cutting between the membranes. Discard any seeds, but reserve the juice for the vinaigrette. Set aside segmented orange pieces for the salad.

Cut off the bottom and the stalks of the fennel. Sit the fennel upright and cut in half lengthwise. Remove the core as needed. Lay each half flat on a cutting board and very thinly slice the fennel width-wise. You should have about 3 cups of thinly sliced fennel.

In a medium container with a tight fitting lid, combine the vinaigrette ingredients, close the lid tightly, and shake well to combine. Or, whisk to combine the ingredients in a medium-sized bowl.

Combine all ingredients (orange segments, fennel, fronds) plus the vinaigrette into a medium bowl and toss to mix.

 

Peaches:

4 yellow peaches, cut in half and pits removed

2 tablespoons extra-virgin olive oil, plus more for coating the grill

Preheat a grill to medium-high. Once hot, clean the grill, then, using tongs, lightly dip a cloth in olive oil oil and wipe to coat the grill rack.

Coat the peaches (all sides) with olive oil. Place peaches on the grill flesh side down. Cook for 2 minutes. Flip and cook peaches skin side down for an additional 4 minutes. Remove from the grill and once cool enough to handle, cut each peach half into thirds. Set aside until ready to eat.

 

Halibut:

1 tablespoon extra-virgin olive oil

1½ pounds halibut, 1½ inches thick, skin on, cut into 4 equal pieces

¾ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 tablespoon lemon zest (zest of 3 lemons), grated on a Microplane, chopped finely (reserve the lemon for the salad)

¼ cup packed fresh Italian parsley leaves, chopped finely

¼ cup packed fresh mint leaves, chopped finely

¼ cup packed fresh cilantro leaves, chopped finely

 

Pat the halibut dry (all sides). Next, coat the halibut with the olive oil, then season the flesh side with salt and pepper. Finally, season the flesh side with the lemon zest and chopped herbs.

With the grill on medium-high, place the halibut on the grill skin side down. Cook for 3 minutes. Flip halibut and continue cooking until fish just begins to flake at the thickest point, approximately 1 minute. Remove fish from the grill.

To serve, evenly divide the salad onto plates, add some grilled peaches and top with the halibut fillets.

Tomato and Avocado Salad with Pearl Barley and Mustard Vinaigrette

Tomato and Avocado Salad with Pearl Barley and Mustard Vinaigrette

tomato and avo barley

Yield: 2 to 3 servings

 

For Vinaigrette

1 tablespoon balsamic vinegar

2 teaspoons red wine vinegar

2 teaspoons Dijon mustard

1 small shallot, peeled and diced finely, approximately 2 tablespoons

2 tablespoons extra-virgin olive oil

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

 

Whisk to combine the ingredients in a large bowl.

 

For Salad

2 cups cooked pearl barley

1/3 cup finely chopped fresh flat-leaf Italian parsley

3 small Persian cucumbers, diced small

20 small cherry tomatoes, multi-colored if possible, halved

1 large avocado, pit removed and diced small

 

Add barley and parsley to the large bowl with vinaigrette. Mix.

Combine the rest of the salad ingredients and fold together gently. Divide into bowls and serve.

Summer Squash Salad with Pecorino Romano and Capers

Summer Squash Salad with Pecorino Romano and Capers

Summer Squash Salad with Pecorino Romano and Capers

Yield: 6 servings

 

Vinaigrette:

2 tablespoons white wine vinegar

2 tablespoons freshly squeezed lemon juice

1 medium shallot, peeled and diced finely (3 tablespoons)

3 tablespoons extra-virgin olive oil

Freshly ground black pepper, to taste

 

Salad:

3 small zucchini or summer squash (mix of both, preferably)

Kosher salt, to taste

1 tablespoon capers, rinsed and drained

Pecorino Romano or Parmigiano-Reggiano cheese, not pre-grated, for serving

¼ cup roughly chopped fresh flat-leaf Italian parsley

 

1. In a small container with a tight fitting lid, combine the vinaigrette ingredients, close the lid tightly, and shake well to combine. Or, whisk to combine the ingredients in a small bowl.

2. Using a mandoline or your vegetable peeler, carefully slice the zucchini lengthwise into 1/16-inch thick slices lengthwise. The slices will resemble wide pasta noodles. Season to taste with salt and pepper.

3. Place the zucchini in a medium bowl.

4. Whisk the olive oil into the shallot mixture and add the capers. On a plate, loosely arrange some zucchini slices into a small pile, then spoon some of the caper vinaigrette over the top.

5. Lastly, using a vegetable peeler, top with some shavings of cheese and some of the parsley.

Cook with me! Sign up NOW!

Cook with me!

My online Clean Eating Academy cooking course, “Clean Cooking & Nutrition: The World’s Healthiest Proteins & Advanced Vegetable Prep” starts APRIL 3rd!

Sign up today and I’ll see you on MONDAY! Wohoo!

A sampling of what you will be eating…

Screen Shot 2017-03-29 at 3.02.59 PMscreen-shot-2016-09-29-at-10-55-28-amtunasalmon