Recipe: Cup O’Chicken Curry Noodles

I’m going to keep this intro short and sweet because this recipe is AMAZING and I don’t want to waste time getting into it.

But know this: not only is it tasty, but it’s also perfect for meal prep. Just fill up a few mason jars ahead of time, store them in the fridge, and heat when it’s time to eat.

That said, I do recommend making 1-2 single batches first in order to find your perfect “soupiness” level (as well as spiciness). 

Makes 1 serving.

Ingredients:

• 2 Tbsp chicken broth

• 1-2 tsp red curry paste (to taste)

• 2 Tbsp coconut milk (from a can)

• 1 cup (100 g) frozen stir-fry veggies

• 3 oz (85 g) cooked chicken breast, diced or sliced

• ¾ cup (90 g) spiralized zucchini noodles

• (Optional) Extra chicken broth or water, as needed

Directions:

1. Mix together the broth, curry paste, and coconut milk in a large soup bowl. Add the veggies, chicken, and zucchini noodles and place in the microwave for 1 minute. Stir, and add more water (or chicken broth) if needed to reach your desired level of “soupiness.” 

2. Return to the microwave to cook for 2-3 minutes (until steaming hot). Let stand for 1-2 minutes, stir, and eat!

Of course, you can make this on the stove if you want, instead! 

SO GOOD.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Stockphoto24 from Getty Images

Recipe: Sheet Pan Baked Salmon with Roasted Veggies

I’ve got a delicious and healthy sheet pan recipe that will have you looking forward to dinnertime!

Salmon is rich in both protein and vitamin D. 

Research hints that vitamin D not only helps with weight loss… but also with preventing weight gain in the first place.

But most importantly, this recipe just tastes good!

Makes 4 servings.

Ingredients:

• 2 Tbsp olive oil

• Juice of 1 large lemon (about 4 Tbsp)

• 2 garlic cloves, finely minced

• ½ tsp dried dill 

• ½ tsp sea salt

• ¼ tsp black pepper

• 1¼ pound (565 g) salmon filets (4 filets)

• 2 large sweet potatoes, washed, peeled & sliced into thin rounds

• 12 oz (240 g) green beans, trimmed

• ½ yellow onion, thinly sliced

Directions:

1. Pre-heat oven to 425ºF/220ºC. Line a rimmed baking sheet with parchment paper and coat with cooking spray.

2. Prep the marinade: whisk together the oil, lemon juice, garlic, dill, salt, and pepper.

3. Place salmon filets in a baking dish and brush 2 Tbsp of the marinade over them. Put the dish in the refrigerator.

4. Prep the veggies: Place the sweet potato rounds, green beans, and sliced onion into a bowl, and toss with the remaining 4 Tbsp of marinade. Arrange on the baking sheet before putting them in the oven.

5. Let bake for 15 minutes. 

6. Remove from the oven and make room for the salmon filets in the center of the pan. 

7. Place back in the oven and bake for 8-12 minutes, until the salmon is done and the sweet potato slices and green beans are tender. 

8. Thicker filets = longer cooking time. The salmon is “done” if it flakes when you press down on a filet with a fork. 

9. Remove from the oven — it’s time to eat!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by gbh007 from Getty Images

Recipe: Salmon Curry Burgers

Can you say YUM? 

The spicy salmon burger recipe I have for you today is a delicious alternative to ground beef or turkey burgers – and it’s loaded with healthy omega-3 fatty acids.

The best part? These burgers are meal-prep friendly!

Not only do they keep for 2-3 days in the fridge, they also freeze well if you want to make more for later. 

You can serve these delicious burgers with a side salad for a light meal, or for a heartier dinner, you can include some quinoa or sweet potato. So good!

TIP: If you don’t love spicy curry, try yellow curry paste. It’s a milder option but no less flavorful!

Makes 4 servings.

Ingredients:

• 20 oz (550 g) boneless, skinless salmon, cut into chunks.

• 2 tbsp Thai red curry paste

• 1 inch (2.5 cm) piece fresh root ginger, grated

• 1 tsp coconut aminos

• ½ bunch coriander, chopped

• 2 tsp olive oil

Directions:

1. Place the salmon, curry paste, ginger root, coconut aminos, and coriander in a food processor. Pulse until roughly minced. Remove the mixture from the food processor and form into 4 burgers – the mixture will be slightly wet. Place the burgers on a plate and put them in the refrigerator for 15-20 minutes to firm up.

2. Heat the oil over medium heat in a nonstick skillet. Fry the burgers for 4-5 minutes on each side. They will be crisp and cooked through when done.

So delicious!

Let me know if you try this recipe!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by ninafirsova

Recipe: Super Greens Frozen Smoothie Bowl

I’ve got a delicious and nutrition-infused smoothie bowl recipe for you. 

TIP 1: To get the most nutrition out of this bowl, mix in the greens & protein powders. 

TIP 2: For more “freeze” factor, use frozen banana and avocado. This will give you a thicker, more ice-cream-like texture

Makes 1 serving.

Ingredients:

• ½ cup (120 ml) unsweetened almond milk or other non-dairy milk

• 1 tbsp chia seeds

• ½ banana, peeled and sliced

• ¼ avocado, peeled and cubed

• 1 cup (140 g) frozen spinach

• ½ cup (80 g) frozen berries

• 1 tsp spirulina powder or other super green powder (optional)

• ½ scoop vanilla/unflavored protein powder (optional)

• 1 tbsp hemp seeds (optional topping)

Directions:

1. Place the milk and chia seeds in a blender and let it soak for about 10 minutes, to allow the chia to gel. 

2. Add the banana, avocado, spinach, and berries and blend at high speed, scraping down the blender as needed. Add 1-2 Tbsp of milk if the mixture gets too thick.

3. Add the spirulina and protein powders (if using). Blend until incorporated. Scrape the mixture into a bowl and top with the optional hemp seeds. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Mila Naumova from Getty Images

Recipe: Strawberry Salsa

💃Just say yes to strawberry salsa! This sweet and spicy treat is PERFECT for outdoor barbeques and pool parties.

Serve this over fish or chicken, or as a sweet and spicy dip.🍓

Makes 6 servings.

Ingredients:

• 1 pint (300 g) strawberries, hulled and diced

• 1 jalapeno, seeded and minced

• ¼ cup minced red onion

• 1 lime, juiced 

• ½ cup loosely packed cilantro, minced (or to taste)

• Salt and black pepper, to taste

Directions:

1. Place all the ingredients in a bowl and gently stir. Let sit for at least 20 minutes to give the flavors a chance to combine. 

2. Taste and adjust the seasonings. If it needs a little sweetness, add a ½ tsp or so of honey. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Svetl from Getty Images Pro 

Recipe: Creamy Yogurt Avocado Dip

😋This might be a dip recipe, but it’s also a great topping for burgers or sandwiches.

Makes 6 - 8 servings.

Ingredients:

• ½ cup lowfat plain Greek yogurt

• 2 ripe avocados, peeled and seeded

• 1 clove garlic, minced

• 2 Tbsp cilantro, chopped

• 2-3 dashes hot sauce (or more to taste)

• Juice of 1 lime

• Sea salt and ground black pepper to taste

Directions:

1. Add the yogurt, avocado, garlic, cilantro, hot sauce, and lime into a high-speed blender or food processor. Mix until smooth. Season with salt and pepper to taste.

2. Place the mixture in a serving bowl and serve with sliced veggies. YUM!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images

Recipe: 15-Minute Cauliflower Fried Rice

👩‍🍳This is a lower-carb version of fried rice – without the rice.

If you don’t want to “rice” the cauliflower yourself, pick up a bag of frozen cauliflower rice at the grocery store.

Makes 4 servings.

Ingredients:

• 1 head cauliflower

• 1 bag frozen mixed vegetables

• 2 Tbsp olive oil

• 3 large eggs

• ¼ cup coconut aminos

• Optional toppings: lemon quarters, cilantro, parsley, or green onions

Directions:

1. Wash and dry the cauliflower and chop it into florets.

2. Place the florets in your food processor and pulse until a rice-like consistency is formed. Depending on the size of your processor, you’ll probably have to do this in batches.

3. Heat olive oil in a large skillet over medium heat. When it’s hot, add the cauliflower and vegetables. Stirring frequently, saute for about 10 minutes. 

4. While it’s cooking, whisk the three eggs together in a small bowl.

5. When the mixture reaches the desired tenderness, pour in the eggs and cook, stirring, until it is combined and the eggs are cooked through. Stir in the coconut aminos.

6. Remove from the heat and add optional toppings. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by marinrlee from Getty Images 

Recipe: Fast & Easy Lentils with Cherry Tomatoes

😋Looking for a tasty light lunch? This recipe will fill the bill.

Or if you prefer, you can make it heartier by adding 1-2 chopped hard-boiled eggs or 3 oz of tuna to boost the protein level.

Makes 4 servings.

Ingredients:

• 15 oz. (425 g) can lentils, rinsed and drained

• 1½ cups (225 g) cherry tomatoes, quartered

• 1 carrot, chopped

• Juice of 1 large lemon

• 2 Tbsp olive oil

• ½ tsp sea salt (or to taste)

• 2-3 Tbsp basil or parsley leaves, chopped

Directions:

1. Place the lentils, cherry tomatoes, and carrot in a medium-sized bowl.

2. In a small bowl, whisk together the lemon juice and olive oil until well combined. Whisk in the salt and taste, adding more if necessary. 

3. Pour the dressing over the lentil mixture and mix well. Gently stir in the parsley. Serve and enjoy!  

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Fudio from Getty Images 

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