Recipe: Baked Fish in Tomato Mushroom Sauce

⏱This recipe makes a quick and healthy weeknight dinner. 

Serve with a side salad and some rice for a comforting, hearty meal!

Makes 2 servings.

Ingredients:

• 1 Tbsp olive oil

• 1½ cups (105 g) shiitake mushrooms, chopped

• 3 garlic cloves, minced

• ¼ tsp sea salt

• ¾ cup (180 g) crushed tomatoes

• 1 tsp Italian seasoning

• 2 5 oz (140 g) cod or haddock filets

Directions:

1. Preheat your oven to 400ºF/200ºC and line a baking sheet with parchment paper.

2. Heat the oil in a medium skillet over medium heat. Add the mushrooms and saute for 2-3 minutes before adding the garlic and salt. Cook, stirring constantly, for about 30 seconds, and then add the tomatoes. Continue to cook for 3-4 minutes, until the liquid reduces by about a third. Add the Italian seasoning and stir. 

3. Place the fish filets on the baking sheet and spoon half of the mixture over each filet. Bake for 15-20 minutes, until the fish is cooked through – it should flake easily. Thicker filets will take longer to cook.

4. Remove from the oven and serve!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Vladimir Mironov

Recipe: Fast & Easy Sweet Potato Curry

🔥This makes a meal in a hurry!

Feel free to use either red or green curry paste – you can find it in most grocery stores.

Makes 3 servings.

Ingredients:

• ½ Tbsp avocado oil

• 1 large yellow onion, chopped

• 1 Tbsp minced fresh ginger

• ¼ cup curry paste

• 1 medium-large sweet potato, peeled & chopped into bite-size chunks

• 1 x 15 oz (450 g) can chickpeas, drained and rinsed

• 1 x 13.5 oz (380 g) can of coconut milk

• optional: fresh lime juice

Directions:

1. Heat the oil in a large nonstick skillet, over medium-high heat. Add the onion and cook, stirring frequently, for about 5 minutes. Add the ginger and continue to cook, stirring, for another 1-2 minutes. Stir in the curry paste and saute for another 1-2 minutes.

2. Add the sweet potatoes, chickpeas, and coconut milk. Stir gently to combine. Bring to a simmer and reduce heat slightly. Allow to simmer for 15 minutes, keeping an eye on the sauce to make sure it doesn’t become too dry. Add more water (about 3-4 Tbsp at a time) if necessary. Continue to cook until the sweet potatoes are fork-tender.

3. Remove from the heat, and if using the lime juice, drizzle over the top. Serve over cooked quinoa and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by OlgaMiltsova from Getty Images 

Recipe: 5-Ingredient Easy Baked Salmon

👩‍🍳This salmon recipe makes a fast and easy weeknight meal. Just whisk together the marinade, let the fish soak up all the deliciousness, and bake!

You also can cook this on the grill at the same temp. Tastes great … and it’s super healthy.

Makes 4 servings.

Ingredients:

• 2 lb (900 g) salmon, skin on

• 2 Tbsp coconut aminos 

• 1½ Tbsp Dijon mustard

• 1 large clove of garlic, minced

• 3 Tbsp olive oil

Directions:

1. Place the salmon skin-side-down on a cutting board and cut into 4 portions. Place in a baking dish and set aside.

2. In a small bowl, whisk together the coconut aminos, Dijon mustard, garlic, and oil. Spread about ⅔ of the mixture over the salmon and set the rest aside for later.

3. Let the salmon marinate for about 15 minutes at room temperature. While it’s marinating, preheat the oven to 400ºF/200ºC.  Line a sheet pan with parchment paper.

4. When the salmon is ready to go in the oven, place skin-side-down on the baking sheet. Bake for 12-15 minutes, until the salmon is cooked through.

5. Remove from the oven and brush the remaining marinade mixture over the salmon.

6. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by EzumeImages from Getty Images

Recipe: Creamy Chicken and Mushrooms

Sometimes you just CRAVE a hearty comfort food meal. The problem is, they often take a long time to prep or aren’t the healthiest choices!

That’s why I’ve got a delicious recipe for you today that:

1) is actually healthy 

2) tastes like you simmered it for hours but takes less than 30 minutes!

(Bonus: it will be a huge hit with anyone who loves mushrooms.)

You can serve this one with a green salad or rice, or switch it up each time you make it!

Serves 4.

Ingredients:

• 4 x 4 oz (115 g) chicken cutlets

• Sea salt & pepper

• 2 Tbsp olive oil, divided

• 4 cups (280 g) mixed mushrooms, cleaned (sliced if large)

• ½ cup (120 ml) chicken broth

• ¼ cup (55 g) plain Greek yogurt

• ¼ cup (60 ml) unsweetened milk (your choice) 

• (optional) 2 Tbsp finely chopped fresh parsley

Directions:

1. Sprinkle the chicken with a small amount of sea salt and pepper. Heat 1 Tbsp olive oil in a large skillet over medium heat.

2. Place the chicken in the skillet and cook, turning once, until browned and cooked through, about 7-10 minutes (depending on how thick the chicken is). Remove from the pan and place on a plate.

3. Add 1 Tbsp of olive oil and the mushrooms to the pan and cook for about 4 minutes, stirring occasionally until any liquid is reduced. 

4. Increase the heat to medium-high and add the broth, continuing to cook for another 4 minutes, until the liquid has mostly evaporated.

5. In a small bowl mix together the yogurt and milk. Lower the heat to medium and stir in the yogurt mixture along with ¼ tsp each of salt and pepper.

6. Add the chicken back to the pan and stir to coat it with the sauce. 

7. Remove from the pan and serve the chicken topped with the sauce and sprinkled with optional parsley.

Let me know if you try this recipe!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by qssm from Getty Images

Recipe: Spinach and White Bean Soup

This recipe takes just 20 minutes from start to finish but tastes like it’s been simmering all day. You can sub kale, escarole or your favorite “green” for the spinach in this tasty soup!

Serves 6

Ingredients:

• 2 tbsp avocado or olive oil

• 1 small onion, chopped

• 2 garlic cloves, chopped

• 1 pound spinach, washed and chopped

• 4 cups low-salt chicken broth or bone broth

• 1 (15 oz.) can white beans, drained & rinsed

• Sea salt

• Freshly ground black pepper

• (optional: crumbled goat cheese)

Directions:

1. In a large pot over medium heat, heat 2 tbsp of the oil. Add the onion and saute until translucent, about 5 minutes.

2. Add garlic and saute for about 15-30 seconds before stirring in the chopped spinach. Saute until wilted, about 2 minutes. Add the broth and beans and cover to simmer about 5 minutes, until the beans are heated.

3. Ladle into soup bowls and add optional 2 tbsp of crumbled goat cheese.

Recipe by: Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images

Recipe: Chicken Sausage Jambalaya

Serve this jambalaya over cauliflower rice, sweet potato or spaghetti squash.

Serves: 4 - 6

Ingredients:

• 1 lb. boneless chicken, cut into tenders

• sea salt and freshly ground black pepper

• 2 tbsp avocado or olive oil

• 1 red or yellow bell pepper, chopped

• 1 yellow onion, chopped

• 3 celery stalks, chopped

• 1 garlic clove, minced

• 3 chicken sausages, chopped

• 1 15-oz can diced tomatoes (with juice)

• 1 tsp dried thyme

• 1 tsp dried oregano

• ½ tsp red pepper flakes

Directions:

1. Heat the oil in a large skillet over medium heat. Season the chicken with salt and pepper and place in the skillet, cooking until done. Remove from the skillet.

2. Add the peppers, onion, celery and garlic to the pan and saute for 5-6 minutes. Add the chopped sausage and cook till the veggies are soft. Stir in the tomato sauce and spices, lower the heat slightly and allow to simmer.

3. While that’s cooking, chop up the chicken and add to the sauce and cook another 5-10 minutes.

4. Taste and adjust the seasonings, and serve!

Recipe by: Saara Haapanen

Photo Credit: Canva by martinturzak from Getty Images