Italian Seafood Soup & Garlic Croutons

 This delicious soup is adapted from a recipe on Taste.com.

As our days cool down for fall, more soups will be on the menu. Today I'm sharing a delightful soup I adapted from a recipe shared by an Australian friend. Enjoy!

Ingredients:

• 1 yellow onion - finely chopped
• 2 celery sticks - finely chopped
• 1 baby fennel - trimmed & finely chopped
• 2 garlic cloves - crushed
• 1/8 tsp crushed Aleppo pepper - more depending on preferred heat level
• 3 cups water
• 15 0z can no-added-salt diced tomatoes
• 1 dried bay leaf
• 15 oz can no-added-salt cannellini beans - rinsed & drained
• 3/4 - 1 lb firm white fish fillets - cut into bite size pieces
• 1/2 lb medium shrimp - peeled & deveined
• 1 large zucchini - halved and thinly sliced
• Chopped fresh continental parsley to serve
• Garlic croutons
• 8 thin slices sourdough baguette
• 1 garlic clove, halved

Preparation:

Preheat oven to 200°C. To make croutons, rub each side of bread with the cut side of the garlic clove. Place on a baking tray and spray with olive oil. Bake, turning halfway, for 10-12 minutes or until golden and crisp.

Meanwhile, heat a saucepan over medium heat. Spray with oil. Add the onion, celery and fennel. Stir for 6-7 minutes or until soft. Stir in garlic and Aleppo pepper for 1 minute or until aromatic.

Stir in water, tomato and bay leaf. Bring to the boil. Reduce heat to low and simmer for 10 minutes. Add beans, fish, prawns and zucchini and simmer for 5 minutes or until seafood is just cooked and zucchini is tender. Season with black pepper. Sprinkle with parsley. Serve with garlic croutons.

Blessed be... and happy cooking!

 

Shrimp & Broccoli Stir Fry with Vegetable Barley

This recipe is adapted from one I found on the Diabetes Food Hub which is run by the American Diabetes Association. 

Instead of sweetener I opted to use a teriyaki sauce to enhance the flavor pallet, and instead of rice (???) I chose to serve a vegetable stock barley. With Wondra flour being my go-to these days for all sauces I bypassed the recommended corn starch, too. Enjoy!

Ingredients:

• 1/4 cup vegetable stock
• 2 tbsp rice vinegar
• 1.5 tbsp soy sauce
• 1 tbsp Wondra Flour
• 1 tsp ground ginger
• 1/tsp sriracha
• 2 tbsp of your favorite Asian teriyaki marinade
• 3 tbsp olive oil - divided
• 1 clove garlic - minced
• 1.25 lbs raw medium/large shrimp - peeled, cleaned, tails off
• 1 lb fresh broccoli florets - parboil or nuke a couple minutes before use
• 1 cup quick cook barley - cooked using vegetable stock
• 1/3 cup scallions - cut into 1/4" pieces

Preparation:

In a liquid measuring cup combine vegetable stock, rice vinegar, soy sauce, Wondra flour, ginger and marinade and whisk until blended.

Start the quick cook barley according to package instructions, but swap out the water for vegetable stock. Cut up the scallions and set aside for later.

Heat 2 tbsp of the olive oil in a large skillet or wok. When the oil is shimmering, add the garlic and cook until fragrant (30 seconds). Add the shrimp and cook until opaque, about 3-4 minutes. Using a slotted spoon, remove the shrimp and place on a plate... covered.

Heat the remaining 1 tbsp of olive oil in the same skillet. Add the broccoli florets and cook until tender, about 4 minutes.

Add the cooked shrimp back into the skillet and toss to combine with the broccoli. Pour the broth mixture over the shrimp and broccoli and toss to coat.

Continue cooking until the broth mixture thickens slightly, about 1 minute.

When barley is cooked, blend in the scallions just before serving to retain a little crunch.

Blessed be... and happy cooking!

Weekend Ramble: Hail Hydrate!

I think we can all agree that hydration is needed to survive. Hydration is especially important for us diabetics so that our systems can operate at max efficiency... you know... that well oiled machine theory. ;-) 

A constant struggle for many seems to be just how much hydration we need on a daily basis. There are different schools of thought on quantities of daily water consumption, the main one pushing for 64 oz of water daily, regardless of gender and body weight. 

I have always questioned this one, because I just don't see a 125 lb person needing the same intake as someone at 250 lbs. Gender is probably another factor, but that's a topic for another day. 

I recently came across some research that purports drinking half your body weight equated to water ounces for daily consumption. For example, a person like me weighing 210 lbs would consume 105 ounces of liquid over the course of 24 hrs.

Three of these just about do the trick for me for one day.

Flavored seltzer is my beverage of choice because there are no sweeteners or salts. I may fill one or more of these with plain water and a squeeze of real lemon, too.

Seltzer may not be everyone's choice, and I get that. The idea is to find beverages that not only work for you, but that also work FOR you from a diabetic standpoint. In that search, I recommend steering clear of anything labeled "Sugar Free" that is instead loaded with artificial sweeteners.

To that end I would like to share with you two articles that provide good guidelines on how to structure good diabetic hydration. Enjoy!

THE BEST AND WORST DRINKS FOR DIABETES

By JENNIFER NADEL, MD

Dr. Jennifer Nadel is a board certified emergency medicine physician and received her medical degree from the George Washington University School of Medicine. She has worked in varied practice environments, including academic urban level-one trauma centers, community hospital emergency departments, skilled nursing facilities, telemedicine, EMS medical control, and flight medicine.

People who have type 2 diabetes need to be aware of how drinks can affect their blood sugar levels. Certain beverages can increase glucose. Luckily, there are plenty of tasty drinks that people living with diabetes can enjoy.

In this article, we’ll explore the best and worst drinks for diabetes and how to make the best choices for supporting balanced blood sugar.

Best Drinks for Diabetes

If you have type 2 diabetes, staying hydrated can help support healthy blood glucose levels. However, some beverages make it harder to control blood sugar. The following are the best drinks to enjoy if you have type 2 diabetes.

Water

Proper hydration is key for a number of essential bodily functions, including removing waste, transporting nutrients, and cell metabolism. And when it comes to hydration, water is the best drink option for everyone, including those who have type 2 diabetes.

Drinking enough water each day can help keep blood sugar levels balanced. While each person’s water requirement differs based on body weight and activity levels, the Institute of Medicine suggests the following daily water needs:

Adults assigned male at birth: 3.08 liters (about 13 cups)

Adults assigned female at birth: 2.13 liters (about 9 cups)

Your medical provider can share specific guidance on how many cups of water to aim for. If you dislike plain water, you can make it more appealing by:

Adding ice

Trying filtered water versus tap water

Infusing it with citrus or cucumber slices

Adding fresh herbs like mint or basil

Herbal Tea

Herbal teas can add flavor and variety to your daily fluid intake. Herbal teas do not contain calories or carbohydrates. Many contain beneficial compounds, like flavonoids, that can offer health benefits.

Herbal tea options include:

Peppermint

Chamomile

Ginger

Raspberry

Hibiscus

Rooibos

Remember: Adding honey or sugar to herbal tea will affect your blood sugar. If you do not like plain herbal tea, consider boosting the flavor with freshly squeezed lemon juice or a sugar-free sweetener.

Unsweetened Iced Tea

People who have type 2 diabetes can enjoy black and green teas. Research has found that green tea in particular is rich in flavonoids and may reduce the risk of type 2 diabetes.

If you want to add more flavor to unsweetened tea without adding sugar, try lemon or other fruit infusions.

Unsweetened Black Coffee

Caffeinated black coffee is not necessarily bad for blood sugar. Research has associated the unsweetened beverage with a reduced risk of type 2 diabetes and improved long-term management of blood sugar responses in the body. However, adding sugar or milk may disrupt blood sugar balance.

Sugar-Free Sparkling Water

Seltzer water or sparkling water can make daily hydration more interesting. Many brands and flavors of sparkling water contain no added sugar or sweeteners, making them a good option for supporting daily hydration. They are also a good swap for soda or other carbonated drinks.

When selecting sparkling water, read the labels. Look for beverages that contain no calories or added sugars or sweeteners. You can also add citrus slices and fruit infusions to sparkling water to create an even richer flavor.

Worst Drinks for Diabetes

When managing type 2 diabetes, some drinks are a lot worse than others for causing glucose problems.

Fruit Juice

While drinks that contain 100% juice may offer some nutritional value (such as vitamin C), it’s best to consume whole fruit. Fruit juice contains all the carbohydrates but little of the fiber that’s naturally found in fruit. This can lead to blood sugar spikes.

If you are going to drink fruit juice, choose one with no added sugars and limit your intake to a half-cup (4 ounces). You can also add a few tablespoons of 100% fruit juice to plain or sparkling water, which minimizes added sugars while giving some of the desired flavor.

Soda

Most people who are managing type 2 diabetes know that soda can be problematic. One 12-ounce sugar-sweetened soda drink can contain more than 40 grams of sugars and 150 calories. If someone consumes soda from a restaurant, the cup size is usually 16 or 20 ounces, which only increases the amount of sugars consumed.

While diet soda doesn’t contain sugar, research does not definitely rule out any association with diabetes. If you are going to occasionally consume soda, diet soda is better for blood sugar control. But water, sparkling water, herbal teas, and black coffee are the best beverage choices for people who have type 2 diabetes.

Sweet Tea

Unsweetened black or green tea are good options for people who have type 2 diabetes. However, sweet tea contains as much or more sugar than regular soda: A 20-ounce bottle contains about 55 grams. Sugar-sweetened beverages are associated with a higher risk for type 2 diabetes and more problems with controlling blood sugar levels.

Energy Drinks

Energy drinks are typically high in carbohydrates and sugars, which can lead to blood sugar disruptions. In some cases, people are accustomed to consuming 2-3 energy drinks per day, which can lead to significant increases in blood sugar levels, blood pressure, and body weight.

Alcohol

Alcohol can lead to problems controlling blood sugar because it initially may lead to a decrease in glucose levels, but eventually could contribute to insulin resistance or overall health issues that are associated with type 2 diabetes, like obesity, heart problems, or high blood pressure. Some alcohol beverages also contain added sugars. Additionally, some research has linked regular elevated intakes of alcohol with an increased risk for prediabetes.

The American Diabetes Association suggests that people who have type 2 diabetes consume limited amounts of alcohol. That means two drinks or less per day for people assigned male at birth, and one drink or less for people assigned female at birth. Your medical provider may recommend less than this, especially if you consume medication that could interact with alcohol or you have other health-related factors that may be worsened by alcohol intake.

Bottom Line

If you have type 2 diabetes, you do not only have to drink plain water. There are many flavorful options for healthy drinks. Avoiding beverages that contain added sugars is an important part of managing blood sugar.

K Health articles are all written and reviewed by MDs, PhDs, NPs, or PharmDs and are for informational purposes only. This information does not constitute and should not be relied on for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.

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This second article focuses on a favorite of mine... carbonated water. There are many carbonated beverages out there... some, like quite a few sparkling waters, are loaded with artificial sweeteners... Always read labels when you make your choices. :-)

Carbonated (Sparkling) Water: Good or Bad?

By Franziska Spritzler — Updated on February 24, 2023  at  Healthline.com

Many people question if this beverage may have a negative impact on your dental, digestive, or bone health. However, it’s often co nsidered to be a healthy way to stay hydrated.

Carbonated water is a refreshing beverage and good alternative to sugary soft drinks. However, some people are concerned that it may be bad for your health. This article takes a detailed look at the health effects of carbonated water.

What is carbonated water?

Carbonated water is water that has been infused with carbon dioxide gas under pressure. This produces a bubbly drink that’s also known as sparkling water, club soda, soda water, seltzer water, and fizzy water.

Apart from seltzer water, carbonated waters usually have salt added to improve their taste. Sometimes small amounts of other minerals are included. 

Natural sparkling mineral waters, such as Perrier and San Pellegrino, are different. These waters are captured from a mineral spring and tend to contain minerals and sulfur compounds. They are often carbonated as well.

Tonic water is a form of carbonated water that contains a bitter compound called quinine, along with sugar or high-fructose corn syrup.

SUMMARY

Carbonated water combines water and carbon dioxide under pressure. Sodium and other minerals are often added.

Carbonated water is acidic

Carbon dioxide and water react chemically to produce carbonic acid, a weak acid that’s been shown to stimulate the same nerve receptors in your mouth as mustard. This triggers a burning, prickly sensation that can be both irritating and enjoyable.

The pH of carbonated water is 3–4, which means it’s slightly acidic. However, drinking an acidic beverage like carbonated water does not make your body more acidic. Your kidneys and lungs remove excess carbon dioxide. This keeps your blood at a slightly alkaline pH of 7.35–7.45 regardless of what you eat or drink.

SUMMARY

Carbonated water is acidic, but your body should maintain a stable, slightly alkaline pH no matter what you consume.

Does it affect dental health?

One of the biggest concerns about sparkling water is its effect on teeth, as your enamel is directly exposed to acid.

There is very little research on this topic, but one study found that sparkling mineral water damaged enamel only slightly more than still water. Furthermore, mineral water was 100 times less damaging than a sugary soft drink.

In one study, carbonated beverages showed strong potential to destroy enamel — but only if they contained sugar. In fact, a non-carbonated sweet beverage (Gatorade) was more harmful than a carbonated sugar-free drink (Diet Coke) (Trusted Source).

Another study placed samples of tooth enamel in various beverages for up to 24 hours. The sugar-sweetened carbonated and non-carbonated beverages resulted in significantly greater enamel loss than their diet counterparts (5Trusted Source).

A review of several studies found that the combination of sugar and carbonation may lead to severe dental decay (6Trusted Source).

However, plain sparkling water appears to pose little risk to dental health. Only the sugary types are harmful (7Trusted Source).

If you’re concerned about dental health, try drinking sparkling water with a meal or rinsing your mouth with plain water after drinking it.

SUMMARY

Sugar-sweetened carbonated beverages can erode tooth enamel, but plain carbonated water appears relatively harmless.

Does it affect digestion?

Carbonated water may benefit your digestive health in several ways.

Can improve swallowing ability

Studies suggest that sparkling water may improve swallowing ability in both young and older adults (8Trusted Source, 9Trusted Source, 10Trusted Source).

In one study, 16 healthy people were asked to repeatedly swallow different liquids. Carbonated water showed the strongest ability to stimulate the nerves responsible for swallowing (9Trusted Source).

Another study showed that the combination of cold temperature and carbonation strengthened these beneficial effects (10Trusted Source).

In a study in 72 people who felt a persistent need to clear their throats, drinking ice-cold carbonated water led to improvements in 63% of participants. Those with the most frequent, severe symptoms experienced the greatest relief (11Trusted Source).

May increase feelings of fullness

Carbonated water may also extend feelings of fullness after meals to a greater extent than plain water.

Sparkling water may help food remain in your stomach longer, which can trigger a greater sensation of fullness (12Trusted Source).

In a controlled study in 19 healthy young women, fullness scores were higher after the participants drank 8 ounces (250 ml) of soda water, compared with after drinking still water (13Trusted Source).

However, larger studies are needed to confirm these results.

May help relieve constipation

People who experience constipation may find that drinking sparkling water helps relieve their symptoms.

In a 2-week study in 40 older individuals who had experienced a stroke, average bowel movement frequency nearly doubled in the group that drank carbonated water, compared with the group that drank tap water.

What’s more, participants reported a 58% decrease in constipation symptoms (14Trusted Source).

There’s also evidence that sparkling water may improve other symptoms of indigestion, including stomach pain.

One controlled study examined 21 people with chronic digestive issues. After 15 days, those who drank carbonated water experienced significant improvements in digestive symptoms, constipation, and gallbladder emptying (15Trusted Source).

SUMMARY

Carbonated water has benefits for digestion. It may improve swallowing, increase feelings of fullness, and reduce constipation.

Does carbonated water affect bone health?

Many people believe that carbonated beverages are bad for bones because of their high acid content. However, research suggests the carbonation isn’t to blame.

A large observational study in over 2,500 people found that cola was the only beverage associated with significantly lower bone mineral density. Carbonated water appeared to have no effect on bone health (16Trusted Source).

Unlike carbonated water and clear soda, cola drinks contain a lot of phosphorus.

The researchers proposed that the cola drinkers may have been consuming too much phosphorus and insufficient calcium, providing a potential risk factor for bone loss.

In another study, teen girls who consumed carbonated drinks were found to have lower bone mineral density. This was attributed to beverages that replaced milk in their diet, resulting in inadequate calcium intake (17Trusted Source).

In a controlled study in 18 postmenopausal women, drinking 34 ounces (1 liter) of sodium-rich sparkling water daily for 8 weeks led to better calcium retention than drinking plain mineral water (18Trusted Source).

Additionally, no negative effects on bone health were observed in the sparkling water group.

Animal research suggests carbonated water may even improve bone health.

Supplementing hens’ diets with carbonated water for 6 weeks led to increased leg bone strength compared with tap water (19Trusted Source).

SUMMARY

Drinking carbonated cola drinks may harm bone health, but plain sparkling water appears to have a neutral or positive effect.

Does it affect heart health?

Research suggests carbonated water may improve heart health, although the evidence is very limited.

One study in 18 postmenopausal women showed that drinking sodium-rich carbonated water decreased LDL (bad) cholesterol, inflammatory markers, and blood sugar.

What’s more, they also experienced an increase in HDL (good) cholesterol (20Trusted Source).

Additionally, the estimated risk of developing heart disease within 10 years was 35% lower among those drinking carbonated water than those drinking the control water.

However, since this was only one small study, significantly more research is needed before any conclusions can be reached.

SUMMARY

Carbonated water may have beneficial effects on your cholesterol, inflammation, and blood sugar levels, potentially reducing your risk of heart disease. However, more studies are necessary.

The bottom line

No evidence suggests that carbonated or sparkling water is bad for you.

It’s not that harmful to dental health, and it seems to have no effect on bone health.

Interestingly, a carbonated drink may even enhance digestion by improving swallowing ability and reducing constipation.

It’s also a calorie-free beverage that causes a pleasurable bubbly sensation. Many people prefer it over still water.

There’s no reason to give up this beverage if you enjoy it. In fact, it may even improve your overall health.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Southwestern Black Bean, Quinoa and Mango Salad

Credit for this delicious salad goes to Gina Homolka at Skinnytaste.com

This healthy Southwestern Black Bean, Quinoa and Mango Salad is a delicious and nutritious way to get more vegetables and plant-based foods into your diet.

Ingredients:

• 15- ounce can black beans - rinsed and drained
• 1 cup cooked quinoa - red or tri-color
• 1 cup fresh or frozen corn -cooked
• 1 small red bell pepper - chopped
• 1 cup fresh mango - chopped
• 1/4 cup red onion - finely chopped 
• 1/2 cup fresh cilantro - chopped 
• 1 small jalapeño pepper - seeded and finely diced
• juice from 1 medium lemon or lime
• 1 1/2 tbsp extra virgin olive oil
• 2 garlic cloves - minced
• 1/2 tsp ground cumin
• 1/2 tsp chili powder
• 1/4 tsp ground turmeric

Preparation:

Mix together the beans, quinoa, corn, bell pepper, mango, onion, cilantro, and jalapeño in a mixing bowl.

Whisk together the lemon juice, olive oil, garlic, cumin, chili powder, and turmeric in a small bowl.

Drizzle over the mixture and toss.

Refrigerate until ready to serve.

Blessed be... and happy cooking!

Chicken Tenders Lyon

I must admit I was skeptical about this chicken dish when I saw Chef Jacques Pepin include ketchup in the sauce. I trust this man, though, with his amazing ability to create wonderful flavor palettes, so I gave it a try.

Well... this gem has become a family favorite, and I have made it my own by using white meat chicken instead of the thighs Chef uses in the video. Enjoy!

Ingredients:

• 6 chicken tenders, trimmed if needed
• 1 tbsp avocado oil
• Salt & pepper
• 5 cloves garlic - smashed and then minced
• 4 tbsp white wine vinegar
• 4 tbsp water
• 4 tbsp ketchup
• Dash of sriracha sauce
• 1/2 cup Muffuletta (olive salad)
• Chives or scallions for garnish (optional)

Preparation:

Trim any ligament ends from tenders and lay them side by side on a plate. Add S & P to both sides.

Heat a frying pan with avocado oil and brown tenders on both sides. Once chicken is well browned, cover and steam rest of the way on low for 4-5 minutes.

Remove chicken from pan and place on warmed serving dish with a cover. Add garlic to the pan and sautee on medium heat 30-60 sec. Add the vinegar and reduce on high heat to remove acidity. Taste… Add water, ketchup and sriracha and stir until well blended. Stir in the Muffuletta. Once warm, pour sauce evenly over tenders, add garnish and serve.

Here is Chef Pepin's original video: Chicken Lyon

Blessed be... and happy cooking!

Lebanese Eggplant Moussaka

Adapted from a recipe by Ayla Clulee, owner of Cooking Gorgeous.

This deliciously healthy Lebanese Eggplant Moussaka, also known as Maghmour combines roasted eggplants and chickpeas in a tangy tomato sauce flavored with Lebanese spices.

Just like traditional Turkish Moussaka, this healthy Lebanese eggplant dish is packed with Mediterranean flavors, making it a dream come true for eggplant lovers.

Ingredients:

• 2.5 lbs eggplant - peeled and 1" cubed

• 3-4 tbsp good quality olive oil (for eggplant and sautéing the onions)

• 2 onions - chopped

• 3-4 cloves garlic - smash minced

• 1.5 tbsp tomato paste

• 3 cups fresh tomatoes - chopped

• 1 1/2 tsp salt

• 1/2 tsp black pepper - I use 1/4 tsp = milder but still noticeable

• 1/2 tsp crushed Aleppo pepper - I use 1/4 tsp = milder but still noticeable

• 1/2 tsp cumin

• 30 oz chickpeas - drained

• ~1 cup water

• handful minced parsley - add last 10 minutes of simmer

Preparation:

Preparing the Eggplants

Preheat the oven to 390 F and spray a large baking sheet with your favorite cooking spray. Peel the eggplants and cut them into 1" cubes.  Place cubes in a large bowl and toss with 2-3 tablespoon of olive oil and some kosher salt. Place them on the baking sheet in one even layer. 

Bake them for 30 - 35 minutes or until they are slightly softened and brown. Remove the eggplants from the oven and set them aside until the tomato/chickpea mix is ready. 

Preparing the Tomato Sauce

While roasting the eggplants, start making the tomato & chickpea mixture. 

Place a large skillet, or as I prefer, a Dutch oven, on medium heat and add 2 tablespoon of olive oil. When the pan is hot, add the onions and sauté for a few minutes until soft.

Stir in the tomato paste, cumin, salt, and pepper, and give it a good mix. Add the chopped tomatoes, along with the garlic and Aleppo pepper and stir well. 

Add water to the sauce, depending on the juiciness of your tomatoes, ranging from ½ cup to 1 ½ cups. Give the sauce a stir.

Lastly, add the chickpeas and roasted eggplants to the tomato sauce, give them a good stir, and simmer for 20-25 minutes until the eggplants are tender to your liking. Add minced parsley with 10 minutes remaining.

Remove the pan from the heat and serve immediately. If so inclined, shredded parmesan adds to the overall delight. :-)

Blessed be... and happy cooking!

Lemon Pepper Halibut & White Bean Salad

This is another recipe that was inspired by a restaurant chef who refused to share way back in 2013... The appetizer of bacon wrapped grilled scallops served over a white bean salad topped with micro-greens was so incredibly good that we had to order a second portion for deconstruction... something I absolutely love to do. :-) So here's what I started with:

Fantastic appetizer... really... and back then I was all about the bacon! LOL What follows is a mystery to me a decade later, as I found a bunch of pics I took of recreating the dish at home ten years ago, but no recipe. Fortunately I was smart enough to take a group shot of the ingredients I used, so that gave me a place to start.

After studying the old pic it was time to get to work cutting up the ingredients using sizes best I could see in the decade old images and guessing at quantities.

This looked like a pretty good balance so I just put it all together, taking really bad notes along the way. LOL Hey... creativity is not always pretty! :-)

Now that I had my salad it was time to create a proper dressing. I could see from the old picture that lime juice was included, so I immediately went to my Luscious Lemon Vinaigrette recipe for guidance. Trial and error came up with this mix.

My mix really brought it all together to create a fresh, vibrant, flavorful salad than can actually stand alone. Fish lover that I am, though, I was itching to try the halibut bites I had recently received as part of a fish order. Seasoned with my favorite lemon pepper blend from FreshJax Organic Spices and a little olive oil, they were given a quick fry and then added on top of the white bean salad.

You didn't think this was just a story, did you? *smirks* The process is pretty obvious above, but here is the ingredient list. Enjoy!

Fish:

• 12 oz cubed halibut - any other white fish or scallops will work well, also.
• olive oil
• 1+ tbsp FreshJax lemon pepper blend

Salad:

• +/-3 cups baby spinach - should yield 1.5 cups chopped
• 2 15oz cans white beans - drained and rinsed
• 1 orange bell pepper - diced
• 1 shallot - minced
• 2 medium tomatoes - seeded and then diced
• 1/2 English cucumber - peeled, quartered, seeded and diced - should yield 1 cup

Dressing:

• 1/8 cup red wine vinegar
• 1/8 cup lime juice
• 1/4 cup olive oil
• 1/4 tsp table salt
• 1/8 black pepper

Enjoy!

Blessed be... and happy cooking!