Recipe: Almond-Crusted Fish

👩‍🍳 Ohhh are you in for a TREAT! This recipe will work with basically any mild white fish – as well as just about any tree nut (like walnuts, pecans, and pistachios).

Serve this with a side of sweet potatoes and your favorite veg.

TIP: Grind the oats in your blender or food processor.

Makes 4 servings.

Ingredients:

• ¼ cup (60 g) Dijon mustard

• Salt & pepper to taste

• ½ cup (60 g) raw almonds, chopped

• 2 Tbsp ground oats 

• ¼ cup (24 g) chopped parsley (fresh)

• 4 5 oz (140 g) fish filets (flounder, haddock, cod, sole, etc.)

Directions:

1. Preheat your oven to 400ºF/200ºC and prepare a baking sheet by coating it with cooking spray or parchment paper (or both).

2. In a small bowl, whisk together the mustard and 1-2 dashes each of salt and pepper. 

3. Set aside. In another small bowl, mix the chopped almonds, oats, parsley, and another 1-2 dashes of salt.

4. One by one, brush both sides of each fish filet with the mustard sauce and then dredge both sides in the nut mixture. It may help to “mush” the nuts into the fish to make sure they stick.

5. Place the filets on the baking sheet and bake for 15-18 minutes, until the fish is cooked through.

6. Serve with your favorite veggies!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Elena_Danileiko from Getty Images

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Recipe: Guacamole Salad

🥑 Delicious … refreshing … quick … and easy! This guac salad recipe deserves a spot in your regular rotation.

It’s also delicious as a side dish with grilled chicken or steak. 

Makes 4 servings:

Ingredients:

• Juice and zest of 2 large limes

• Sea salt & freshly ground pepper to taste

• 3 avocados, peeled, pitted, and diced

• 1½ cups (225 g) grape tomatoes 

• ¼ red onion, minced

• 4 Tbsp chopped fresh cilantro

• 4 big handfuls of salad greens

Directions:

1. Make the dressing: In a medium bowl, whisk the lime juice and zest, and a pinch or two each of salt, and pepper. Taste and adjust seasonings.

2. Add the avocado and gently stir to coat with the lime mixture, being careful not to “mash” it. Then add the remaining ingredients and gently stir again. 

3. Serve over salad greens. 🥗

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Oleksandr Prokopenko 

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Recipe: Shrimp & Broccoli Sheet Pan Dinner

🍤😋 Sheet pan dinners make weeknight meals a breeze. Not only do they take just a couple of minutes to throw together … but cleanup is super easy.

This also makes for a great meal prep recipe – just add a starchy carb for a full meal!

Makes 4 servings.

Ingredients:

• ¼ cup (60 ml) olive oil

• 1 tsp Italian seasoning

• Sea salt & black pepper

• 1 lb (450 g) broccoli florets

• ⅛ tsp red pepper flakes

• 1½ lbs (675 g) large shrimp, tails off, peeled, and deveined

Directions:

1. Preheat your oven to 400ºF/200ºC and prepare a baking sheet by spraying it with cooking spray.

2. In a medium-sized bowl, whisk together 2 Tbsp of olive oil, Italian seasoning, and 1-2 pinches (to taste) of sea salt & pepper. Add the broccoli to the bowl and mix until it’s well coated.

3. Spread the broccoli on the baking sheet and place in the oven for 10 minutes.

4. While it’s roasting, add 2 Tbsp olive oil, 1-2 pinches (to taste) of salt & pepper, and the red pepper flakes to the medium bowl. Mix well and add the shrimp, tossing until it’s coated.

5. Remove the broccoli from the oven and add the shrimp to the pan. Place back in the oven and cook for 10 more minutes, until the shrimp are cooked through.

6. Serve and enjoy! 

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Monica Todica’s Images

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Recipe: Cherry-Banana Smoothie

This smoothie recipe is DELICIOUS and it makes a great pre- or post-workout snack. 🍒

Plus, it’s a great way to sneak some more nutrients into your picky eaters!

Makes 1 serving.

Ingredients:

• ½ cup (120 ml) of your favorite milk

• ½ tsp vanilla extract (optional)

• Handful of baby spinach

• ½ cup (70 g) frozen pitted cherries

• 1 medium banana

• ½ cup (115 g) plain Greek yogurt

Directions:

1. Place the first three ingredients in a high-speed blender and blend until smooth. Add the remaining ingredients and continue to blend until well combined. If it’s too thick, add a little more milk. Serve immediately.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by natashamam from Getty Images