Peach & Mango Salmon with Veggie Filled Rice

When I prepare meals, I am all about thinking of the various food groups that I want to include (carbs, protein, vegetables, fat), but it needs to be somewhat interesting to me in order for me to feel satisfied.

I can’t simply split my plate in half, and fill one side with veggies, a quarter with meat and a quarter with carbs. That is so boring! Anytime I try to create that perfect, clean and healthy plate, I just end up feeling dissatisfied.

So, when I know I want a basic healthy  meal, I still try to mix it up with a bit of character. For instance, with this salmon, I added a delicious peach and mango salsa to spice it up. For the rice, I mixed it in with a variety of colorful veggies and added the absolutely necessary feta to the mix. I also cooked the rice in about a tablespoon of butter to give it that mmm satisfying fat dimension. You don’t want to be too healthy, after all.

Peach and Mango Salmon with Veggie Filled Rice

  • 1 salmon fillet (about 6 oz)
  • 1 cup cooked brown rice
  • 1 cup frozen veggies (or any veggies on hand)
  • 1/2 cup mushrooms
  • 1/3 cup red onion
  • 2 T feta cheese
  • 2 T peach/mango salsa
  • 1 T butter
  • 2 t olive oil
  • S&P
1. Preheat oven to 350 degrees.
2. Place salmon in a pan and top it with the salsa. Place in the preheated oven and bake for about 10 minutes, checking on it to be sure it is cooked to your liking.
3. Throw about 1 cup of frozen veggies in a pan (or any veggies). Sautee until defrosted. Add the mushrooms, chopped, and the onion, diced. Sautee in EVOO, S&P, until cooked.
4. Add the cooked brown rice into the veggie mix. Add the butter and cook everything together. At the last minute, add in the feta.
5. Plate the rice/veggie/feta mixture and top it with the salmon. Ta- Da!
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Mango Coconut Oatmeal

When I was a junior in high school, I ventured to St. Lucia for a summer to do a community service program. I spent the summer with about 15 other high school students who I met for the first time, and we worked on building a cafeteria for the kids at a local school in a very poor community.

We lived with the local families, ate their food, and were truly engrossed in their culture. It was an eye opening experience, one that provided me with a new perspective and amazing memories.

During our long days working on the cafeteria- mixing cement and laying bricks- the locals would climb up these huge mango trees and toss down head-sized mangoes for us to eat as snacks.

There was no such thing as cutting these mangoes. We would savagely tear them apart with our hands, peel back the skin and aggressively chomp at the mangoes. Our mango eating skills progressed over time, but there was still no way to do it without getting deliciously messy. We would emerge from eating the mangoes with our face covered in juice and our shirts dripping with yellow/orange.

Whenever I eat a mango, I think of those intensely sunny days in St. Lucia, so far removed from America and everything I knew. What an amazing summer that was.

I still don’t really know how to cut a mango. I did make an attempt, but what is the fun in eating a mango without getting a little messy anyway! I hope you enjoy this simple recipe. Sometimes just spicing up a basic breakfast with a tropical fruit bursting with flavor can make a day feel special.  Especially when it comes with a trip down memory lane 🙂

Mango Coconut Oatmeal

  • 1/3  or 1/2 cup oats
  • 1 cup water
  • 1/3 cup cottage cheese (I added this for protein, but no need to put it in if that grosses you out!)
  • 1 mango, chopped. I used a smaller champagne mango, but any ripe mango will do.
  • 1 tablespoon unsweetened coconut

1. Add oats and water to a small pot. Bring to a boil and stir for about 3 or 4 minutes until water is absorbed to your liking.

2. Add cottage cheese. Stir in for about 30 seconds.

3. Pour oats into a bowl.

4. Add chopped mango and sprinkle with coconut. Relish in the beautiful colors and tropical flavors. Pretend like you are on a beach vacation!

Egg White Veggie Frittata Muffins

I don’t think it is normal to get as excited as I did about these egg white muffins. But I was so excited to see these babies turn out!

This is a recipe I had bookmarked probably about two years ago as something I wanted to make. I am all about eggs, and if you remember from this post, I grew up eating eggs all the time. However, on work mornings, there is no way I have time to make eggs. It’s usually some combination of oatmeal, cereal, fruit and yogurt. So when I saw this recipe, I knew it was something I could make that would allow me to have an omelette of sorts on the weekdays.

I started by sauteing spinach and half a zucchini in a skillet with some cooking spray. After a few minutes, I put a few pieces of each into a lined muffin tray.

Then, I topped the veggies with liquid egg whites and sprinkled a few pieces of feta cheese on each:

Popped them into  a 400 degree oven for 30 minutes and they were done and I was smiling ear to ear 🙂

These can be refrigerated for a few days and microwaved in the morning or just eaten as-is.

The only thing I would change next time is I wouldn’t use the paper muffin cups. These stuck a little to the paper, so next time I would just spray the muffin tin with cooking spray.

Otherwise, this recipe is a keeper!

Egg White Veggie Frittata Muffins

  • About 2 cups baby spinach
  • 1/2 a zucchini, chopped
  • About 1 cup of egg whites (I used them out of a large container)
  • 1/4 cup feta cheese
  • cooking spray

1. Sautee the spinach and zuchini in a skillet with cooking spray for about 4 minutes until it cooks down.

2. Either line your muffin tray with muffin paper or spray down your muffin tray. As I mentioned, I used the muffin cups and had a bit of a hard time removing the muffins, so I’d recommend spraying down the tray instead.

3. Once the veggies are cooked, evenly distribute throughout muffin tray.

4. Top with egg whites until each muffin cup has about a 1/4 inch left. These don’t rise much, so you can pretty much fill each cup up.

5. Top with a sprinkle of feta.

6. Pop the tray into a 400 degree oven for 30 minutes, or until the muffins are slightly crispy.

7. Allow to cool and then remove from tray.

 

Whole Wheat Orzo with Brussels Sprouts and Feta

Another quick meal here! On the weekends I’ve been cooking ahead as much as possible. I make sure to have at least one grain on hand, whether it be brown rice or pasta or quinoa. It just makes the busy weekdays that much easier.

I had some extra whole wheat orzo pasta pre-cooked (takes about 8 minutes to cook just like normal pasta), and diced up about 10 brussels sprouts. Trick: slice the brussels in 3 slices, instead of in half… it makes them cook faster. I sauteed them only for about 3 or 4 minutes and they were perfectly crispy and cooked through.

Add some butter and feta and you have yourself a healthy meal in minutes!

 

This would also make for great leftovers if you are looking for a lunch to pack for work or dinner for the week. Brussels are one of those vegetables that can last for several days once cooked.

Whole Wheat Orzo with Brussels Sprouts and Feta

  • About 1 cup of cooked whole wheat orzo pasta
  • 5-10 Brussel Sprouts, depending on how large and just how many you would like!
  • Cooking Spray or Olive Oil
  • 1 tablespoon butter (I used Whipped)
  • 2 tablespoons feta
  • S&P

1. Slice brussels sprouts lengthwise into 3 parts. This allows them to cook faster than if you were to just slice them in half.

2. Throw them into a coated skillet. Either coat with cooking spray or a teaspoon or so of olive oil. Add S&P to taste.

3. Cook brussels sprouts for about 3-5 minutes, stirring frequently.

4. Add brussels sprouts to cooked orzo pasta

5. Top with 1 tablespoon butter, 2 tablespoons feta and stir so the butter and feta get all melty 🙂