Ginger Spiced Tilapia

Standard

IMG_20150328_205913_831     And a meal is born! My wife informed me the other evening that I was preparing fish and asked how I was serving it. I hadn’t a clue other than ‘to cook it’.

Usually it involves lime juice, cilantro, garlic, some oil, my go to stuff. I wanted something different and remembered the fresh ginger. That’s when it hit me.

I sliced off three thin slices of ginger root, trimmed and minced them, grabbed the sesame seeds, some cayenne pepper flake, coconut oil and the pound of tilapia.

I put about a tablespoon of the coconut oil in a skillet and let that heat up. I then added a Tbsp sesame seed, the minced ginger and a couple shakes of the red pepper. This cooked for a couple of minutes, just long enough to make a beautiful aroma, and the ginger and sesame started to darken a little.

IMG_20150328_204741_484      The tilapia fillets were laid gently over the bed of seasoned goodness and cooked for about three minutes per side.

This was served with mixed vegetables that were rather boring next to the fish.  Last minute thought, remember?

So there you have it, a quick, simple, healthy and nutritious meal that was thrown together in under twenty minutes. Now what am I going to make tonight…?

In fitness, Bob

Advertisements

Soup is Simple

Standard

IMAG0912I received a phone call this morning to inform me that my patio door would be replaced this week. This is great news! The bad news is that I also discovered the manager of the complex I live in is sick today.  She sounded pretty bummed about feeling ill, but looks forward to being a test subject for my recipes. Being the kind of guy that loves to throw stuff together on the fly, I made her a bowl of soup.

I grabbed a small sauce pan and melted a little butter in it, tossed in some fresh minced garlic and onions, and browned them. Next I poured in a cup of low sodium chicken broth and brought it to a boil.

While that continued to simmer, I peeled and cut thin slices of carrot and Chayote squash and added them to the broth. I only used half of the carrot and half of the squash. You can substitute sweet potato for the squash. I then cut a Portabello mushroom and tossed it in. There was some leftover Red Cargo Rice in the refrigerator as well, so I threw in about 1/3 cup.

The seasonings were unmeasured, but were a sprinkle of cumin, coriander, sea salt, thyme and powdered ginger. I contemplated a dash of brown sugar but felt it was not needed. If I had a little chicken leftover, I would have added that also.

She was showing a property when I left it on her desk, but I am confident it will pick up her spirits. Many people overlook the simplicity and speed in making a pot of soup. Don’t be mistaken, I make a chili verde that simmers for three days. Not everything needs to be complex or drawn out.

Just like exercise, begin with a base and build from there. Once you know the basics and begin to gain confidence in your progress, you can add to your routine and increase your self worth. There is no need to make food or exercise any more complex or time consuming than you want it to be.         In fitness, Bob

Sweet Potato Hash Browns and Eggs; Spiced and Smoked

Standard

IMG_20140710_083331_603 (1)This is a quick, simple and easy recipe to make. The sweet and smoky flavors mingle well together. Using sweet potato and coconut oil, add to the health benefits.

You will need 1 medium sweet potato, shredded (about 2 cups)    2 fresh eggs (You may substitute egg whites or low cholesterol egg substitute)    1 Tbs virgin coconut oil     Smoked paprika    Chipotle flakes or powder (optional if you like heat)   Sea salt (sprinkle sparingly to your preference)

Wash sweet potato, trim ends and pat dry, then shred. (I leave the skin on)  Heat oil in 9″ skillet over a medium low heat. Spread sweet potato across bottom of pan. When edges begin to brown, (about 5 minutes), turn hash browns.   Start your eggs in a separate pan. The hash browns and eggs should finish at about the same time.

Sprinkle the smoked paprika, chipotle and a dash of salt across the top, serve , and enjoy!

The smoked paprika has no heat or spice, yet lends a beautiful smoky flavor. The only spicy heat comes from the chipotle. This also adds to the smokiness.

I am a chili head and have to be cautious when making this. I like the burn!

In fitness, Bob