California Roll Sushi Bowls

If I had to pick a single food to eat for a month straight, sushi might be the winner. I'm pretty sure I could eat it morning, noon, and night without getting sick of it. Don't get me wrong. I love phad thai with an undying passion, and I'd probably choose it as my dying meal, but I feel like I'd get sick of fried noodles around day four. (full disclosure: I may have tested this once after making enough phad thai to feed a small army and trying to live off it for a week). Sushi, however, is so light and fresh, yet strangely filling, that I don't see myself encountering any problems. Plus, with a nice balance or veggies, natural carbs, healthy fats, and quality protein, I think I'd have most of my bases covered.

But jesting aside, sushi is one of my all time favorite foods and one of the few that I always feel good eating. Things I don't love about it though: 1) Good sushi restaurants are expensive, especially when you're me and like to try to eat your weight in it. 2) Making sushi at home, while significantly less expensive, is a massive ordeal that leaves me constantly dipping my rice-covered fingers in an increasingly gross bowl of vinegar water. 

The answer to all my sushi problems: sushi bowls. All it involves is chopping up all the ingredients and haphazardly throwing them into a bowl. Just as tasty, significantly less of a pain in the arse, and easy on your wallet. Great for lazy, thrifty folks like myself.

Besides how quickly this comes together, I love what this meal does for my health:

-Contains quality protein sources: Between the salmon, egg, and avocado, this recipe contains a variety of sources of protein and all the essential amino acids that your body needs for the growth and maintenance of body tissues. Meals high in protein also helps keep me full for longer, something I greatly appreciated as someone who basically wants to eat every two hours.

-Filled with healthy fats: The avocado and smoked salmon are a great source of heart and brain healthy omega-3s. These monounsaturated fats actually help with a long list of things, including lowering your cholesterol/blood pressure, reducing inflammation in the body, and supporting circulation, memory, and blood sugar control. 

-Good source of antioxidants: Carrots, for instance, are filled with the carotenoids lutein and zeaxanthin, which have shown to protect your eyes and help prevent macular degeneration and caracts. Plus your body can convert alpha- and beta-carotene into vitamin A, which supports our immune system. Red peppers are also an excellent source of vitamin A and C, and contain the carotenoid lycopene, which is associated with lowering the risk of prostate cancer.

-Plus there is nori! Seaweed contains dozens of minerals and trace minerals, like iodine, calcium, potassium, magnesium, that your body needs to carry out various critical functions. For instance, your muscles needs potassium and magnesium to contract and release properly and a lack there of can result in muscle cramps. 

Tuscan White Bean & Asparagus Salmon Salad

On my last trip home to the U.S., I had the pleasure of exploring New York for a few days with my family to celebrate my mom's 60th. It was the trip of a lifetime, and one of the absolute highlights was a lunch I had at a little Italian restaurant in SoHo. Salmon with a crispy skin over a bed of cannellini beans, thinly sliced asparagus, pesto, earthy rosemary, and tons of freshly squeezed lemon juice. It was so simple, delicious, refreshing, and filling at the same time. Needless to say, it's been stuck in my head ever since. 

Since asparagus is still in season here, I took it upon myself to give recreating this dish a try last weekend. Hopefully the pictures speak for themselves, but hot damn, it was spot on and oh-so simple to make. The first words out of my boyfriend's mouth after trying this were "Wow!" And this is not something I hear often, since he is slowly becoming spoiled by all the good eats he gets living with me.

Perhaps best of all, though, this meal is incredibly healthy! It is high in protein and fiber and low in calories. It also is free of refined sugar and gluten for those who need to look out for that!

• Wild salmon: Wild salmon is one of the best sources of omega-3 fatty acid you can find. This is exciting because omega-3s promote heart health, brain health, circulation, blood sugar control, and even memory function! Other studies suggest they also help improve mood. Salmon also is a great source of protein, potassium, and the cancer-fighting trace mineral selenium. I can't in good conscious mention the health benefits of salmon without mentioning that there is a world of difference between farm-raised and wild salmon. Salmon gets its omega-3s and lovely pink color from its natural diet. Farm-raised salmon typical are feed grains and, as a result, contain more inflammatory omega-6 fats.
• Asparagus: While low in calories, these spears are high in antioxidants, fiber (blood sugar regulation and digestive health), potassium, folate, vitamin K (strong bones and healthy blood clotting). They also contain the anti-inflammatory and cancer-fighting compound quercetin. 
• Beans: Beans are incredibly rich in fiber, which aids our digestive health. Fiber slows digestion, regulating blood sugar levels and keeping us full. The roughage also acts like scrubbing bubbles to cleanse our colon and intestines, helping to push out unwanted waste products and free the microvilli, so they can better absorb nutrients. 
• Rosemary: You don't hear much about rosemary, but it contains caffeic acid and rosmarinic acid, which are anti-inflammatory, and have mildly antibiotic and antiviral properties. In animal studies, the oil has proven to protect the liver and inhibit tumors. It also contains compounds that help prevent the breakdown of acetylcholine, a neurotransmitter needed for memory and brain health.
• Lemon juice: Although lemon juice is acidic, it has an alkalizing and anti-inflammatory affect on the body. It also stimulates digestive juices and the liver to release bile.

Caprese Tuna Salad

I've been trying to keep food simple lately. Work has been a little hectic lately. The kind of days where your to-do list runs off onto two pages. This has left me with little energy and time for cooking. That is why this recipe does not involve any pots, pans or heat. Just grab a bowl and a cutting board and dinner will be ready in 10. In fact, you don't even really need to measure things. Go ahead and eyeball it! Salad is salald.

This recipe just sings summer to me. Juicy ripe tomatoes, creamy mozzarella, aromatic basil and crisp cucumbers with a little baby spinach, tuna and balsamic vinegar. How can something so easy be so gooodd?? And actually good for you?

Tuna: Ridiculously high in protein and low in calories. One can has up to 42 grams of the stuff that helps you build and maintain your muscles, all for about 200 calories. A single can of water-packed tuna also contains around 200 percent of your daily recommended value for selenium. While you don't hear much about it, the trace mineral has antioxidant properties, prevents cell damage and protects against cancer.

Spinach: Aside from kale, this is probably one of the most nutrient-dense foods you can find! It is anti-inflammartory thanks to the compound quercetin. This may not sound like much, but inflammation is the cause of virtually all major diseases from heart disease and cancer to arthritis. It also packed with flavonoids that give spinach its antioxidants and anticancer properties. It contains carotenoids that protect against macular degeneration and promote eye health. It's one of the best sources of Vitamin K (strong bones), which activates a compound called osteocalcin that helps your bones hold onto calcium! It loaded with calcium, magnesium, vitamin A, C and D, folic acid and iron. I could say more, but I'll leave the list at that for now.

Tomatoes: Vegetable or fruit? Whatever you want to call them, they are a rich source of the carotenoid lycopene, which protects against cancer. Most notably, it has shown to protect against prostate cancer, but research also suggests it may protect against lung, stomach, pancreatic, colorectal, esophageal, oral, breast and cervical cancers.

Cucumber: Super hydrating which is just what you need when it's hot! They are very low in calories too and a surprisingly good source of vitamin K (strong bones).

Salmon with Ginger Veggie Stir-Fry and Millet

So salmon was on sale last week and I just couldn't help myself. When I buy salmon, I always try to make sure it is wild and not farm-raised fish. Why? Well, becaue you are what you eat and this applies just as much to us humans as it does to fish. Salmon that live in the wild get omega-3s that promote heart and brain health from their natural diet of other fish. These omega-3s help reduce inflammation as well as improve circulation, memory and possibly even mood. Farmed-raised salmon, on the other hand, are typically fed grain and this results in signficantly lower levels of omega-3s and higher levels of inflammatory fats that we already consume too much of. So kiss those heart benefits good bye!

As if that isn't reason enough to buy wild that lovely pink color in wild salmon is thanks to a natural pigment called astaxanthin, which they get from eating krill and shrimp. Astaxanthin is part of the carotenoid family and has 10 times the antioxidant activity of beta-carotene. Since the farm-raised salmon don't get to eat this, they lack this beautiful color. Because consumers like us would clearly realize something is up if our salmon isn't a healthy pink color...guess what!? Yup, the food industry adds dye. So with farm-raised salmon you are not only are you getting imflammatory fats and antibiotics, you get dye as well. And this with none of the antioxidant benefits from astaxanthin and less healthy omega-3s. Bottomline: Buy wild!

But this meal give you more than omega-3s. Check out some of the other benefits:

• Ginger: The active ingredients in ginger, gingerols, shogaols and gingerdions and zingerone, are all powerful antixoidants that help reduce free radicals in your body. Ginger also has anti-inflammatory proporties and inflammation is the root of practically all major diseases. The root also helps improve circulation, soothe digestion and reduce nausea.
• Carrots: For once people weren't lying to you as a child! They really are good for your eyes. They contain lutein and zeaxanthin, two carotenoids that help protect the eyes and prevent macular dengeration.
• Onions: Onions belong to the allium family (think leeks, shallots, garlic, etc.) are anti-inflammatory, antibiotic and antiviral. The also contain powerful antixoidants and quercetin, which can help relieve asthma and allergies by blocking some of the body's natural inflammatory responses. Studies also show that onions may help build strong bones.
• Cabbage: It part of the brassica family (think broccoli, cauliflower, brussel sprouts, etc.). They are known for their cancer-fighting ability. The phytochemical called indoles found in cabbage influences estrogen metabolism in a manner that reduces the risk of cancer. Those cancer-fighting compounds include: dithiolethiones, isothiocynates and sulforaphane. Besides all of this, cabbage is a great source of calcium, magnesium, potassium, fiber, vitamin C &K as well as beta-carotene.

Fish Tacos

I have had this for dinner at least once every week for the last month. Behold: Fish Tacos! I cannot get enough. I LOVE IT! Feel free to scream-sing those lyrics Icona-Pop style.

Besides being delicious, the tacos are fast to make and require minimal stove time so you can enjoy the summer weather instead of sweating in your kitchen. My favorite part of the dish, though, is the salsa salad I put in the tacos. It's a medley of sweet corn, blackbeans, avocado, red pepper and red onion that I top off with fresh lime and Mexican spices. It is so bright and crispy! I skip tomoatoes, because they often get so watery and seedy unless they are in season.  Sometimes I throw in mango if I want to really bring out the sweetness, but I feel like it does not go as well with fish as it does beef or chicken.

If you want to lighten up the meal, skip the tortilla and cheese and simply serve the fish and salsa salad over a bed of greens with your favorite Mexican dressing. I also just make the salsa salad as side. If you have it over rice, quinoa or salad it's makes for a great meal.

Vietnamese Shrimp Roll Salad

My favorite restaurant in the world is this little Vietnamese place called Lang Van in Charlotte, North Carolina. My family goes there to celebrate every graduation, birthday, anniversary, going-away or return home – basically any excuse we can think of to eat there. Every houseguest of ours will be brought there for at least one meal of their stay. The manager and head waitress, who has the mind of a steel trap, always warmly welcomes us before spouting off our usual order without blinking an eye.

The food there is incredible. Their tofu so good that my Grandpa Henry, a self-proclaimed tofu-hater, asked use to pass him seconds of “that chicken dish.” We didn't let him hear the end of that for a while. But I digress: Two of our favorites on the menu are fresh shrimp spring rolls and a spring roll salad. Both of them are just so ridiculously refreshing and delicious. The best part is that no matter how much of them you eat, you never get that disgusting greasy, bloated feeling of immediately regret that we know so well from Chinese food. This recipe is my best attempt to bring those dishes into my home and hopefully yours. 

Sweet & Tangy Tuna Salad

Have you ever gone back and tried a food you remember hating as a child only to discover you now LOVE it and that your childhood self was an idiot? Well… I have. And oo was it worth it!

When I was younger, there was a long list of seemingly ordinary foods you could not get me to eat without a fight. This included hamburgers, spaghetti and quiche to name just a few. The list also happened to include my mom’s tuna salad. Not all tuna salad mind you, just hers. She would make it with grated carrots and apple chucks. Disgusting, I thought. Surely it’s slimy and repulsive and the texture is all wrong. I demanded plain tuna and she usually obliged, making a small bowl of tuna salad without all the add-ins for me. What a good mommy she is. 

Then, one day, I tried it again. Sweet carrots and apple, crunchy celery, tangy lemon. Low and behold: it was delicious! What a mistake I made all those years, eating my boring tuna salad. And I want to share the recipe with everyone else now! And as an adult, I can now also appreciate the fact that it’s super fast to make and requires minimal cleanup.

And you are doing your body a favor with this meal: The tuna salad is packed with protein (about 40 grams in one can!) and is super low in carbs and fat! If you use wild tuna, you are getting a great source of heart-healthy omega-3 fatty acids. Plus the carrot and apple give you fiber, vitamin A and C. Carrots also contain carotenoids, an antioxidant found in plants that is associated with a range of health benefits by helping protect your cells from damage that causes aging and cancer. To read more about what antioxidants are and what they can do for us, check out this Huffington Post article.

Tuscan Salmon Salad with Balsamic Rosemary Black Beans

Fresh. Fast. Easy. This salad is perfect for a hearty lunch or even dinner when you are short on time and can't be bothered to get out a pan. My mom would make it in Spring and Summer when she didn't want to turn on the stove or oven, which would only have made our kitchen even warmer than it already gets in hot, humid Charlotte. All you'll need is a cutting board and a bowl!

Despite how simple this is to prepare, it makes quite a culinary impression. I attribute this all to the rosemary. It's aromatic, earthy and absolutely delicious, but not a combination I would have come up with on my own. And the colors make it just so attractive and appetizing. If you are feeling extra fancy, like garden party fancy, you can sprinkle pine nuts and violet flowers on top.  This is sure to impress even Ina Garten herself.

Besides looking and smelling wonderful, this meal is also great in terms of nutrition. Healthy fats, high protein and fiber along with a long list of vitamins and minerals.

Wild salmon is one of the best sources you will find for essential omega-3 fats, which your body cannot make on its own. The fats are linked to a long list of health benefits from improved brain function and cardiovascular health to lower triglyceride levels in blood, reduced inflammation in the body and cancer prevention. There is also a long list of interesting articles on this topic, but here are a few: Mayo Clinic, Webmd, Sciencedaily.com, Forbes (with link to UCLA study)

Black beans are packed full of wonderful fiber. The fiber helps you regular blood sugar, stay full longer and prevent spikes in the hormone insulin, which tells your body to store sugar in fat cells. Plus they give you protein!

Celery provides you with a good dose of vitamins and minerals despite containing only 10 calories per stalk. They are good source of vitamin A, C, K and B6, riboflavin, calcium, magnesium, carotenoids, folic acid and fiber. Plus they are shown to help lower blood pressure thanks to their phyochemicals called phthalides, which help relax muscles in artery walls and reduce stress hormones. Celery also has cancer fighting properties: Acetylenics and apigenin are shown to stop the growth of cancer cell.

Garlic consumed raw acts as an antioxidant, antimicrobial, antiviral and anti-parasitic addition to the dish. Plus, it's shown to help lower bad cholesterol without bringing down the good high-density lipoproteins we need.

Rosemary contains caffeic acid and rosmarinic acid, which are anti-inflammtory and may help reduce inflammation associated with asthma, liver disease and heart disease. It also helps with Alzheimers by preventing the breakdown of the neurotransmitter acetylcholine.

Asian Tuna Burger with Wasabi Honey Mustard Slaw

I’m wearing short sleeves and pulling out the spring/summer recipes while I can. Springtime has finally arrived in Frankfurt! The high yesterday was 60F. Never mind that snow is forecast for Monday. [womp. womp.]

To celebrate the sun while it was around, I decided to cook one of my very favorite recipes. It’s sweet, spicy and savory. These little burgers pack a huge punch of flavor with ginger, garlic and soy sauce. But the real star of this meal is the wasabi honey mustard sauce. I just want to cover everything in it.

Typically, I eat the burgers on toasted hamburger buns or English muffins, or I put them in wraps with salad. With my self-imposed ban on processed carbs, I just served them over a mango slaw.

Smoked Salmon Sushi Burritos

Refreshing, light and full of flavor! I love sushi, but I don’t love all the time it takes to roll and cut it into bite-sized pieces. And thus, the sushi burrito was born – the lazy way to enjoy sushi flavors.

The “burrito” in the picture above clearly was a bit of a disaster. Fillings were spilling out everywhere. What can I say, I got a little carried away. My burrito-wrapping technique was all off. But by the end of my meal, it got there! This video may or may not have helped.

What to love:

• Quinoa has a leg up on white rice in terms of nutrition. It has twice the protein and is one of the few foods in the world that is a complete protein, meaning it contains all the essential amino acids your body needs. Quinoa also contains fewer calories and carbs and more vitamin and minerals and fiber. See for yourself, here.
• The salmon and avocado also provide your with heart-healthy unsaturated fats that help lower blood pressure. Avocado also have a fair amount of protein itself.
• The nori paper (seaweed) also is rich in Vitamin C and B6, Idonie. 
• Carrots are rich in Vitamin A and C, which help fight free-radical damage in the body. They also contain the antioxidants beta carotene and fakcarinol, which promote healthy vision and may help fight cancer by destroying precancerous cells in tumors.

Nutritional data: : Salmon, Avocados, Nori.

Cilantro-lime tilapia with Black Bean Quinoa Fritters

I’m not sure about you guys, but there are few things I like better than shopping for food. Getting to put all of my prized purchases into the fridge and pantry are a close second. I feel so wealthy, so gleeful knowing all the joy I’m going to get out of cooking and eating all this food. I’m ready to play! But enough about my squirrel-like tendencies.

Going shopping meant I could finally make my black bean fritters. Rejoice! After eating such a light dinner the night before (Broccoli Beet Salad), I really needed a protein boost so I decided to have them with lime-cilantro tilapia. After all, one can only eat so many salads and feel satisfied – even if they are filled with delicious artichoke hearts and bacon bits.

The beautiful thing about quinoa fritters is they are so versatile. Depending on what the rest of your meal looks like, you can change the spices and the “goodies.” This time I was going for Southwestern flavors: earthy cumin, smoky chili powder, paprika and a little cayenne pepper for a kick. When I’m going for Italian flavors, I sprinkle in dried basil, oregano and some chili flakes along with sun dried tomatoes and some parmesan cheese.