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Salmon Fish Sticks with Zucchini Chips – Phase 3

What better way to commemorate Independence Day than to be independent of unhealthy food and lifestyle choices. So, we offer you a salmon fish recipe that will sure knock off those unhealthy food ideas you have for the 4th of July celebration. Salmon Fish Sticks with Zucchini Chips are fun to make, tasty and appetizing, and most of all, very, very, healthy.

Servings: 4

Salmon Fish Sticks with Zucchini Chips - Phase 3

 

Ingredients:

  • 1 ½ cup olive oil
  • Garlic clove, minced
  • Pinch of sea salt
  • Freshly ground black pepper
  • 2 c. crushed tomatoes
  • 2 tbsp. heavy cream (3 egg whites and 1 cup coconut milk)
  • 6 large zucchini, sliced into 1/8″ rounds
  • 1 1/2 lb. skinless salmon, cut into 1″ strips
  • 1 egg
  • 1 c. almond flour
  • 2 c of sprouted-grain bread crumbs
  • Pinch of sea salt,
  • 1/4 c. chopped fresh parsley

Instructions for making heavy whipped cream:

  1. Mix equal amounts of egg whites with coconut milk to make a low-calorie heavy cream substitute. Mix the ingredients until there are no more lumps in your mixture.

Instructions:

  1. Preheat oven to 425 degrees F. Line two sheet pans with parchment paper and insert wire racks. In a medium pot, heat 1 tablespoon olive oil over medium heat.
  2. Add garlic; season with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
  3. Cook until garlic is softened, 2 minutes. Add crushed tomatoes and heavy cream and heat through, 5 minutes.
  4. Using immersion blender, pulse until sauce is smooth. Turn off heat and cover sauce to keep warm.
  5. Using a mandoline, slice zucchini into thin rounds approximately 1/8″ thick. Spread zucchini into an even layer over the sheet pans. (If you do not have wire racks, place directly on parchment paper.)
  6. Drizzle with olive oil and season with salt and pepper. Roast until golden brown, 20 minutes.
  7. Meanwhile, preheat cast iron skillet with 1 cup of olive oil over medium-high heat.
  8. Prepare breading station with three medium bowls: one bowl with sprouted grain bread crumbs, another with 1 egg and 1 tablespoon water, beaten, and the third with almond flour.
  9. Season fish with salt and pepper. Coat each piece of fish with flour and shake off excess, then dip in egg and coat in breadcrumbs.
  10. Fry fish in two batches until golden brown, about 2 minutes. Drain and transfer to a paper towel–lined plate. Season with salt immediately.
  11. Serve fish sticks with zucchini chips and tomato sauce. Garnish with sea salt and parsley.

Crispy and Cheesy Fish Sticks – Phase 3

Reminisce your childhood favorite finger foods and dip with this healthy version of Crispy and Cheesy Fish Sticks rich in omega-3s that’s good for your heart. Pair up with delicious safflower mayonnaise dip and a wedge of lemon for a classic touch.

Crispy and Cheesy Fish Sticks – Phase 3

Serving: 4

Ingredients:

(For Fish Sticks):

For Dressing:

  • 1/2 cup safflower mayonnaise 
  • 1/4 cup chopped red onion
  • 1/2 tbsp coriander
  • 1/2 lemon juice (from squeezed lemons)
  • pinch of sea salt and pepper, to taste

Instructions:

  1. Set oven to 405 degrees Fahrenheit.
  2. Cut fish into long pieces so they resemble slender fillets. You can remove the skin of the fish as well. If you have a thinner piece of white fish, it may be harder for it to stay together without the skin.
  3. Mix breadcrumbs, amaranth flakes, cashew cheese, spice seasoning, and cayenne together in a bowl.
  4. Beat eggs in another bowl.
  5. Dip fish in the egg mixture, then dip into the breadcrumbs. Place the pieces on a baking sheet or rack.
  6. Bake for 15 minutes.
  7. Mix all of the ingredients (for dressing) together for the dipping sauce and season with sea salt and pepper to taste.

New Study Says a Fish-Rich Diet Could Lessen the Risk of Depression

Diet has been one way or another linked to the risk of getting depression. Such that a diet rich in whole grains, fruits, vegetables and fish provide an impact. And recently, a new study suggests that for those people who eat a lot of fish are less likely to be depressed. With men reduced their risk of depression by 20% and women with 16%. But still, further studies must be met for not a single one has looked at the individual components and was able to link the connection between fish and depression risk.

IMG_0910Omega 3 fatty acids, which are found in fish, were suggested by researchers that they may alter the microstructure of brain membranes, modifying the activity of dopamine and serotonin which are neurotransmitters thought to be involved in depression. And that eating a lot of fish may be an indicator of a healthier diet that can help stave off depression for its high quality protein, vitamins and minerals.

“The association between fish consumption and risk of depression is controversial,” said Professor Dongfeng Zhang at the Medical College of Qingdao University, Shandong, China. He added that many studies have investigated the link between food consumption and depression risk. And with the recently published meta-analysis which indicates healthy dietary pattern characterized by a eating fruits, vegetables, fish and whole grains at higher consumption, has a significant correlation with a reduced risk of depression. But yet, isn’t clear which component of the dietary pattern is responsible for the protective effect.

“Fish, as an important source of n-3 polyunsaturated fatty acids (n-3 PUFAs), which may play important roles in neural structure and function, has been reported to be associated with depression in several studies,” Prof. Zhang explained, “However, others did not find an association between fish consumption and depression risk”.

In the Journal of Epidemiology & Community Health, published was a study that looked at all relevant worldwide studies printed between 2001 and 2014 that examined the link of fish consumption and depression risk. And only the European studies backed up the study.

Zhang then added that a higher fish consumption may be beneficial in the primary prevention of depression, but further studies must be done whether this association varies to the type of fish accordingly.

“The specific mechanisms require large experimental studies to confirm,” Zhang concluded.

The findings given here were based on 16 articles which include 26 studies  with 150,278 participants involved, but did not define the portion of fish to consume weekly or how it must be prepared.

Lose Weight: Another Benefit from Fish Oil

Benefit in Fish Oil Diet, Lose Weight: Another Benefit in Fish Oil Diet, fish oil, the fast metabolism diet, the fast metabolism diet tips

According to Medical News Today, below are the following benefits of Fish Oil:

    • Reduce the risk of acquiring prostate cancer – with consuming a low fat diet coupled with fish oil can decrease the risk of prostate cancer, but too much consumption of it can also increase the risk of prostate cancer by 71%
    • Protection from vision loss – healthy diet accompanied with fish oil consumption can protect people from vision loss which is related with ageing
    • Mental Health – can improve memory in healthy young adults, protection from postpartum depression among mothers, and young people with behavioral problems like ADHD
    • Reduce the risk of developing psychosis

And to add to the aforementioned benefits above, is the study-based truth that Fish Oils can help lose weight.

Published in Cell Metabolism was a study from Sahlgrenska Academy that reports diets which are rich in fish oil produce very different bacteria in the guts of mice versus diets rich in lard. You heard it right, they made the study basing on the guts of mice. How did they monitor this study?

The Study

Researchers involved in this study was able to gain results suggesting that the gut bacteria is responsible with some of the beneficial effects of fish oil and the harmful effects of lard. By transplanting gut microbes associated with a fish oil diet and a lard diet on different mice, they found out that the former protected the mice from diet-induced weight gain and inflammation compared to the latter.

With the findings, gut microbes considered to be an independent factor that can aggravate inflammation associated with diet-induced obesity, giving hope for a probiotic that might help counteracting a “greasy” diet.

You may wonder then that this study was conducted with mice as subjects but according to Robert Caesar of the University of Gothenburg who was the first author of the study, “our goal is to identify interventions for optimizing metabolic health in humans”.

For 11 weeks of feeding and monitoring signs of metabolic health among mice done by Caesar who was working in senior study author Fredrik Bäckhed’s lab, growth of bacteria called Bilophila (bacteria linked to gut inflammation) was observed on the mice given with lard consumption while on the other hand, was the bacteria called Akkermansia muciniphila (known to reduce weight gain and improve glucose metabolism) being observed on the mice given with the fish oil consumption.

Bäckhed quoted: “We were surprised that the lard and the fish oil diet, despite having the same energy content and the same amount of dietary fiber–which is the primary energy source for the gut bacteria–resulted in fundamentally different gut microbiota communities and that the microbiota per se had such large effects on health.”

Supporting Evidence

To be able to lend a hand on the previous study, a next set of experiment was conducted, dealing with “fecal transplants”. This is to test whether fish oil diet microbes could possibly improve the health of mice fed with only lard and then, vice versa. It resulted that gut microbe communities can really determine and as well recover health problems that are caused by poor diet.

Bäckhed quoted: “Our paper supports previous reports indicating the bacteria Akkermansia muciniphila is a promoter of a healthy phenotype. However, further investigations will be needed to determine if this bacteria can be used as probiotic strain and, in that case, how it should be combined with diet to optimize health outcomes.”

Therefore, this study hints that fish oils can also be an aid in losing weight. But know that imbalanced consumption of fish oils can cause negative effects. Still, nothing beats a balanced and healthy diet.

Delectable Tuna Fish Salad – Phase 3

Looking for a protein-packed lunch that is easy to prep? You will love this Tuna Fish Salad. A healthy seafood salad with rich flavors and smothered with avocado that serves as your healthy fats.

Delectable Tuna Fish SaladIngredients

Instructions

  • In a large bowl, mix all ingredients. Spread the mixture in the grain bread and you’re done! Chill and serve! Enjoy eating!

Asparagus with Sole Fillet

Asparagus with Sole Fillet

This recipe perfectly fits your summer time outdoor meals while soaking in the water at the beach or at your backyard pool. Aside from combined goodness of Asparagus and Sole, the instructions for this recipe is very easy to follow.

Ingredients

  • 1 lb Asparagus
  • 1 lb Sole Fillets (4 pieces)
  • 1 tbsp prepared horseradish
  • 4 tbsp lemon juice
  • Sea Salt(to taste)

Instructions

  1. Cut asparagus into 3-inch pieces. Boil in a saucepan for 5 minutes and drain water.
  2. Season skin of sole fillets with salt and lemon on each side.
  3. Place asparagus spears at one end of each fillet and roll them up with asparagus spears inside. Use toothpicks to keep it intact.
  4. Put fillets in a 2 quart casserole dish.
  5. Mix remaining ingredients and pour over fillets.
  6. Bake dish at 400 degrees Fahrenheit in an oven for about 15 minutes while basting fish every 5 minutes.
  7. Serve and enjoy!

Garlic and Cilantro Sauce in a Tasty Grilled Halibut

Garlic and Cilantro in a tasty Halibut

Get this amazing sweet-flavored and easy to cook Garlic and Cilantro Grilled Halibut that is full of healthy nutrients. This low-carb and gluten-free dish is perfect for your Phase 3 recipe. If you are looking for a weeknight meal which is simple, easy and quick to prepare, then this dish is right for you.

Ingredients:

  • halibut filets or steaks (1 per person)

Sauce Ingredients:

  • 4 cloves of finely minced garlic
  • 1 cup of chicken stock (or use a combination of chicken stock and white wine)
  • 2 teaspoon of lime zest (from 2 limes)
  • juice of 2 limes (2-3 T or more)
  • 4 tablespoon of olive oil
  • 3 tablespoon of very finely chopped fresh cilantro (or more)

Instructions:

  • Saute garlic for two minutes in a small amount of olive oil.
  • Pour in lime zest and chicken stock and then simmer the mixture for about ten minutes until stock is slightly reduced. Add lime juice and olive oil while stirring to mix and heat the mixture for about 2 to 3 minutes.
  • Gradually add Cilantro while stirring and cook for another minute.
  • Brush both sides of fish with sauce and let it seep in for about 15 minutes while you preheat charcoal grill or gas to high heat.
  • Grill the fish until it becomes firm yet not hard to touch for about 5 minutes each side.
  • Put the fish on a diagonal grill slats to achieve nice grill marks. Rotate the fish after 3 minutes of cooking on one side. Serve with additional sauce spooned over each piece of fish.
  • Other grilled fish perfect to pair with this include Sea Bass, Mahi Mahi, and Swordfish. You could also serve it with Tilapia, Red Snapper, or Sole.

 

 

Seared Tuna with Lime and Thyme

Seared tuna is an excellent and an easy-to-make Phase 3 recipe. You will love the delectable taste and meaty texture of the tuna fish that is rich in nutrients perfect to serve at your next dinner party.

Seared Tuna with Lime and Thyme

Ingredients:

  • 4 pcs of  tuna steaks (3/4 to 1-inch thick and about 6 oz each)
  • Juice and zest of one (1) lime
  • 2 tsp of dried thyme leaves
  • 1/2 to 1 tsp of coarsely-ground pepper
  • 1/4 tsp of sea salt
  • 1 to 2 tsp of extra-virgin olive oil

Instructions:

  1. On a medium-sized bowl, wash the tuna steaks and then place on a plate to pat dry with paper towels. Set aside.
  2. Grate the zest from the lime and squeeze out its juice and then set aside.
  3. Put together the lime zest, salt and thyme in a small bowl and mix. Lightly rub  the sides of the tuna steaks with olive oil lightly. Then rub it with the seasoning mix and make sure to coat them well.
  4. On a cast-iron pan or a saute pan, put some olive oil and heat it. Gradually increase the heat level and put the tuna on the pan.  
  5. Scorch the tuna for about a minute and then carefully turn it over and cook the other side with medium heat. Scorch the current side for another minute until medium rare but make sure not to overcook it to avoid drying and losing its flavor.
  6. After taking out from the stove, sprinkle the tuna with lime juice before serving.                          

Makes 4 servings.

Ciambotta with Zucchini and Pepper

ciambotta with zucchini and pepper

This vegetable stew is a delicious and healthy vegetarian course that we turn to very often. What’s best in this meal is that we can use whatever vegetables we have in stock to make this dish more appealing. Ciambotta makes a perfect Phase 3 dinner with crusty bread. Serve it hot, but cold as the main dish during a hot summer day. The deliciousness and gluten-free of this vegetable course will complement any grilled chicken, fish and meat.

Ingredients

 

  • 2 tbsp. Of extra virgin olive oil
  • 1 large onion
  • 2 small bulbs of fennel
  • 3 clove garlic
  • 1 large red pepper
  • 1 can of whole tomatoes in juice
  • 4 medium-sized zucchini
  • 1 lb. green beans
  • salt
  • .67 c. fresh basil leaves

 

 

Instructions

 

  • In a 5 to 6 quart Dutch oven, preheat oil on medium heat until it becomes hot.
  • Gradually add onion and fennel, while stirring from time to time, and cook for up to 15 minutes until vegetables appear lightly brown and tender. 
  • Pour in garlic and pepper and cook for about 5 to 7 minutes until pepper is becomes tender-crisp.
  • Add the tomatoes (with juice), green beans, zucchini, and 1/2 teaspoon salt. Stir and break tomatoes using the side of spoon and cook on medium-high heat.
  • Reduce heat to medium-low then cover and simmer for about 25 to 30 minutes or until all vegetables are very tender.
  • Add all in except the basil. Serve and top the remianing basil.

 

 

9 Easy Ways to Lose Belly Fat

Easy Ways to Lose Belly Fat

Finding the right outfit that fits you can be difficult because of belly fat. Aside from the physical aspect, having a protruding fat in your abdomen can lead to serious health risks. Belly fat is a type of visceral fat. It develops when white fat increases in your abdomen, burrowing deeper into your organs. Visceral fat mixes cortisol, a stress inducing hormone and cytokines, an inflammatory substance that can affect the production of insulin in your body. Aside from the risk of being overweight and having type 2 diabetes, belly fat is also linked to certain heart diseases.

Follow these easy ways to lose that belly fat and gain that gorgeous abs:

Keep your body moving                   

Aerobic exercises can help you better to melt the visceral fat in your belly. Try indulging in activities that can get increase your heart rate like running, biking or swimming. Losing belly fat thru aerobic exercises and activities is better than doing resistance training. Researchers from Duke University found out that jogging the equivalent of 12 miles per week can help you lose the bulge in your belly.

Eat more protein

Protein is essential for losing weight and of course in getting a slimmer abdomen. Having a good amount of protein in your diet helps your body against insulin resistance. As you age your body will produce more insulin, your muscles and fat cells will not assist to it properly. Insulin promotes fat storage particularly in your abdomen area.

More polyunsaturated fats

Saturated fat is most likely to increase visceral fat in your body compared to polyunsaturated fat. Eat more fish, nuts and seeds, these foods are a good source for polyunsaturated fat. Based on study in Sweden, subjects ate 750 more calories per day for a period of seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated) the formed gained an increase of visceral fat compared to those who consumed polyunsaturated fat who actually gained more muscle mass and fewer body fats.

Daily dose of vinegar

Acetic acid from vinegar helps in producing protein that burns up fat in our body. In Japan, a study was conducted on obese people who took 1-2 tablespoons of vinegar for 8 weeks; it showed significant decrease in visceral fat.

Practice yoga

Based on a research conducted in 2012, postmenopausal women who did yoga for 16 weeks showed significant decrease in visceral fat. If yoga is not your thing try other relaxation exercise or even some simple breathing exercise can help you. The reason behind this is yoga and other relaxation exercise assist in lowering levels of stress hormones like cortisol which is connected to belly fat.

Get the right amount of sleep

Sleeping only for five hours or less per night can increase the levels of visceral fat in your body based on the study conducted by Wake Forest University in 2010. Sleeping for 8 hours is ideal to burn the fat in your belly.

Drink more green tea

Try to drink green tea as an alternative to your coffee. It has antioxidants known as catechins that help in getting rid of belly fat especially if paired with moderate exercise.

Don’t over sleep

Ladies who wakes up and sleeps on the same time each night have lower levels of body fat, according to a study by Brigham Young University. Irregular sleeping habits can mess up your body clock that leads to your body secreting more cortisol, which is a fat storing hormone.

More fiber

Eat more foods that are high in fiber. Two small apples or one cup of green peas is equivalent to 10 grams of soluble fiber. Regular fiber intake helps in reducing visceral fat by up to 3.7% in five years.

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