Wasabi Salmon Burgers

 

Yum! We cooked this Wasabi Salmon Burger together the other night!

Can fish really help protect your gums against gum disease? Yes! Studies show that cold water fish, like mackerel or wild salmon which are high in DHA, can lower your risk for gum disease by 30%. DHA is an omega-3 fatty acid that can reduce inflammation and lower your risk of heart disease, cancer, and arthritis. We enjoy a cold water fish twice per week! We like to experiment and that’s when we found this delicious recipe.

Wasabi Salmon Burgers (from Eatingwell.com)

4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

  • 2 tablespoons reduced-sodium soy sauce
  • 1 1/2 teaspoons wasabi powder, (see Note)
  • 1/2 teaspoon honey
  • 1 pound salmon fillet, skinned (see Tip)
  • 2 scallions, finely chopped
  • 1 egg, lightly beaten
  • 2 tablespoons minced peeled fresh ginger
  • 1 teaspoon toasted sesame oil

Preparation

  1. Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside.
  2. With a large chef’s knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy). Continue chopping, rotating the knife, until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl. Add scallions, egg, ginger and oil; stir to combine. Form the mixture into 4 patties. The mixture will be moist and loose, but holds together nicely once the first side is cooked.
  3. Coat a large nonstick skillet with cooking spray and heat over medium heat for 1 minute. Add the patties and cook for 4 minutes. Turn and continue to cook until firm and fragrant, about 3 minutes. Spoon the reserved wasabi glaze evenly over the burgers and cook for 15 seconds more. Serve immediately.

Tips & Notes

  • Ingredient Note: Wasabi powder, when mixed with water, becomes the green paste most of us know from sushi restaurants. The powder is available in jars in the Asian aisle of most supermarkets or in almost all Asian markets. Store at room temperature for up to 1 year.
  • Tip: To skin a salmon fillet: Place it on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degree angle, separating the fillet from the skin without cutting through either. Or have your fishmonger do it for you.

Nutrition
Per serving: 184 calories; 7 g fat ( 1 g sat , 2 g mono ); 117 mg cholesterol; 3 g carbohydrates; 1 g added sugars; 27 g protein; 0 g fiber; 369 mg sodium; 464 mg potassium.

Have you ever made fish burgers?

The 7-Day Menu Planner for Dummies

7daymenuplannerjpeg
Yum! Check out this scrumptious recipe–Salmon Fillets a la Pesto

This mouth- watering recipe is one of the hundreds of delicious recipes included in Susan Nicholson, RD /LD’s incredible new book, The 7-Day Menu Planner for Dummies.

This recipe only uses 3 ingredients to make a deletctable meal!

Salmon Fillets a la Pesto:

Prep Time: 5 minutes Cook Time: 14- 16 minutes Yields: 4 Servings

Ingredients:

  • 1-1/2 pounds salmon fillets, cut into 4 pieces
  • 3 tablespoons pesto
  • ¼ cup finely chopped walnuts

Directions:

  1. Heat oven to 425 degrees. Lay salmon on rimmed baking sheet lined with regular foil.
  2. Spread with pesto. Top with walnuts.
  3. Bake 14 to 16 minutes or medium doneness, according to thickness. If you want well-done salmon, cook it longer.

Add a large side of your favorite steamed veggie and enjoy!

Have you ever wanted to know how to make easy meals that are nutritious and delicious? If so, The 7-Day Menu Planner for Dummies! is an absolute “must-have!” It also provides an entire year’s worth of weekly menu plans and teaches you how to create your own menus. It’s packed with recipes which will make it easy for you to get dinner on the table for you and your entire family in 30 minutes!

Have you ever wanted to know what to stock your pantry with? Well, this book shares pantry “must-haves” and it teaches you how to take control of your life by planning your meals in advance.

Don’t you just love a recipe that’s healthy and delicious and can be on the table in less than 20-minutes? We do!

Want to win a free copy of Susan Nicholson’s fantastic book, The 7-Day Menu Planner for Dummies!

Simply answer this question to be entered in the raffle to win. Do you make any meals that only have a few ingredients?

Leave your comment here

Fresh Strawberry Dressing

One of our favorite reasons it’s finally April? There are so many seasonal fruits and veg that we can’t get enough of! Today’s fruit is STRAWBERRIES! Strawberries are the most popular berry in the world and are a great source of Vitamin C. Add some to your oatmeal in the morning, salad for lunch, or dip in non-fat whipped cream for dessert or try what we just did…

We love adding strawberries to our salad and came across this delicious Fresh Strawberry Dressing on Eatingwell.com and couldn’t resist! This recipe was perfect for the chicken on the salad, but as a regular dressing, we actually added a little water to thin it out. Either way it has a great creamy consistency and you get the the nutritional benefits—fiber, vitamin C, heart-healthy phytonutrients—of eating the whole berries.

Fresh Strawberry Dressing

Ingredients

  • 1 cup strawberries, (6 large berries), rinsed, hulled and sliced
  • 1 tablespoon balsamic vinegar
  • 3/4 teaspoon freshly ground pepper
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
  • 2 tablespoons almond oil, (see Note) or canola oil

Preparation

  1. Place strawberries, vinegar, pepper, sugar and salt in a blender or food processor; process until pureed, stopping once or twice to scrape down the sides. Add oil and process until smooth.

Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 2 days.
Note: Almond oil is an unrefined oil pressed from almonds. You can find it in many supermarkets and natural-foods stores. Store it in the refrigerator.

Nutrition Per tablespoon: 26 calories; 2 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 1 g carbohydrates; 0 g protein; 0 g fiber; 49 mg sodium; 20 mg potassium.

What do you do with strawberries?

Pound Saving Swaps NBC LX TV

The Nutrition Twins Share some pounds saving swaps on NBC’s LXTV

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Betcha Didn’t Know… Surprising Food Facts and Tips to Slash Fat, Sodium and Inches from Your Waistline

1. Breakfast:

THE BREAKFAST MISTAKE: Cottage cheese is the ultimate diet food? Not so fast! A cup has 240 calories, 10 grams fat and 800 mg of sodium—more than ½ the amount that many people should get in their entire day. (If you are black, have HTN or are over 50, which is more than half of Americans you should have 1500mg of sodium or less a day).

THE FIX: Non-fat Greek yogurt, 1/2 cup oatmeal and a 2 sliced strawberries. The Greek yogurt is a great way to get satisfying protein without any fat and with 1/10 of the sodium of cottage cheese. Oatmeal will save you more and strawberries are a great way to boost the nutrients.

This would save 15 pounds a year (if you make the swap 4 times a week) and 112 days’ worth of salt! That’s 2-1/3 cups of salt saved!

2. Snack:

THE CHIP MISTAKE: Potato chips. No secret here, these aren’t a good option. They’re high in fat, calories and sodium and a serving size is just an ounce. And who eats just an ounce?

THE FIX: If you really want a snack food and don’t want to feel like you’re depriving yourself go for something like Pirates Booty. They have the crunch and flavor you want but half the fat, fewer calories and less sodium (130 calories, 5 grams of fat and 120 mg sodium).

If you make this swap five days a week, over the course of the year you’ll save yourself four pounds and 144 grams of fat (that’s 29 teaspoons!) and 6 full days worth of salt! You’d have to speed walk for 40 hours to burn those 4 pounds off!). And remember, if you’re like most people and you don’t stick to an ounce serving, you’ll save yourself a lot more than this!

3. THE DINNER MISTAKE: Rotisserie chicken. It’s usually injected with sodium and it’s not the lean boy it’s made out to be. Most people eat the wings and skin. Swap a 5.4 ounce serving out.

THE FIX: Grilled chicken breast with Mrs. Dash. This is lean and tasty—you get the flavor, but without the fat, calories and sodium.

If you were to make this swap daily over the course of the year, you’d save 6 pounds and 106 full days of sodium

4. THE BEVERAGE MISTAKE: V8 Vfusion, Strawberry Banana. We know the Vfusion with strawberry and bananas may sound tempting with the juice of 10 vegetables and fruits, but that bottle is 240 calories and 50 grams of sugar!

THE FIX: Tea. It’s calorie-free and loaded with disease-fighting antioxidants and it’s rich in flavanoids which are good for healthy blood vesicle function, skin protection and other benefits.

If you were to swap out your daily V8 Fusion for a cup of tea you’d save yourself 25 pounds a year and more than 4,562 teaspoons of sugar!!

Which swap surprised you the most?

We Cooked Together Again…try this!

We Cooked Together Again…try this!

Inspired by Mike on Top Chef in the season finale, we cooked together again last night and made the most delicious halibut with fennel.

We could live on it! Even as veggie lovers, it was so good that we feel like we could eat just this day in and day out and live on just protein! 🙂

Realistically, not having any veggies in our days wouldn’t be the best for our health or our waistlines…

Our delicious dinner last night: Recipe from FoodNetwork.com, courtesy of Rachael Ray

Grilled Halibut with Fennel, Red Onions and Oregano
Cook Time: 15 min
Level: Easy
Yield: 4 servings

Ingredients

  • 4 (6-ounce) halibut filets
  • Extra-virgin olive oil, 2 tablespoons plus some for drizzling
  • Salt and pepper
  • Crusty bread, cut into thick slices
  • 1 orange
  • 1 bulb fennel, quartered, core removed, thinly sliced
  • 1 red onion, thinly sliced
  • 2 tablespoons red wine vinegar, a couple of splashes
  • Handful flat-leaf parsley, chopped
  • 1 tablespoon chopped fresh oregano leaves, 2 sprigs

Directions

  1. Heat a grill pan or outdoor grill over high heat.
  2. Drizzle extra-virgin olive oil over the fish and season with salt and pepper. Grill 4 minutes on each side until fish is firm but not tough and cooked through. Grill bread alongside or char under broiler then dress with extra-virgin olive oil, salt and pepper as well.
  3. Preheat a skillet over medium-high heat.
  4. While fish cooks, peel the orange as you would a melon: cut off ends, stand it upright and cut off skin and pith in thin strips from top to bottom. Cut orange across into thin slices.
  5. To preheated skillet add extra-virgin olive oil, 2 turns of the pan, the fennel and onions, season with salt and pepper and cook 3 to 5 minutes until seared and beginning to soften. Add vinegar to the pan and give it a shake. Remove from heat and toss in the oranges, the parsley and oregano. Adjust seasoning and serve salad on dinner plates topped with fish, and seasoned bread alongside

Enjoy!

Let us know if you make this how it turns out! What’s your favorite way to prepare halibut?

How Many Calories Do You Burn During Your Workout?

Just get moving! Do any form of cardio activity.

And check these out! — below is a list of exercises and how many calories you’ll burn when you do them.  Just remember that these values are for calories burned in one hour so you may have to adjust accordingly!

What’s your favorite way to burn a few extra calories? Which exercise do you do and how much do you burn?

Chart adapted from http://www.nutristrategy.com/activitylist3.htm

Exercise & Calories Burned per Hour
130 lbs
155 lbs
180 lbs
205 lbs
Running, 5 mph (12 minute mile)
472
563
654
745
Running, 5.2 mph (11.5 minute mile)
531
633
735
838
Running, 6 mph (10 min mile)
590
704
817
931
Running, 6.7 mph (9 min mile)
649
774
899
1024
Running, 7 mph (8.5 min mile)
679
809
940
1070
Running, 7.5mph (8 min mile)
738
880
1022
1163
Running, 8 mph (7.5 min mile)
797
950
1103
1256
Running, 8.6 mph (7 min mile)
826
985
1144
1303
Running, 9 mph (6.5 min mile)
885
1056
1226
1396
Running, 10 mph (6 min mile)
944
1126
1308
1489
Running, 10.9 mph (5.5 min mile)
1062
1267
1471
1675
Running, cross country
531
633
735
838
Running, general
472
563
654
745
Running, on a track, team practice
590
704
817
931
Running, stairs, up
885
1056
1226
1396
Running, training, pushing wheelchair
472
563
654
745
Sailing, competition
295
352
409
465
Sailing, yachting, ocean sailing
177
211
245
279
Shoveling snow by hand
354
422
490
558
Shoveling, digging ditches
502
598
695
791
Shuffleboard, lawn bowling
177
211
245
279
Sit, playing with animals, light
148
176
204
233
Sitting, light office work
89
106
123
140
Skateboarding
295
352
409
465
Ski machine
413
493
572
651
Ski mobiling
413
493
572
651
Skiing, water skiing
354
422
490
558
Skin diving, fast
944
1126
1308
1489
Skin diving, moderate
738
880
1022
1163
Skin diving, scuba diving
413
493
572
651
Skindiving or scuba diving
708
844
981
1117
Sky diving
177
211
245
279
Sledding, tobagganing, luge
413
493
572
651
Snorkeling
295
352
409
465
Snow shoeing
472
563
654
745
Snow skiing, downhill skiing, light
295
352
409
465
Snowmobiling
207
246
286
326
Soccer, competitive
590
704
817
931
Soccer, playing
413
493
572
651
Softball or baseball
295
352
409
465
Softball, officiating
236
281
327
372
Softball, pitching
354
422
490
558
Speed skating, ice, competitive
885
1056
1226
1396
Squash
708
844
981
1117
Stair machine
531
633
735
838
Standing, bartending, store clerk
136
162
188
214
Standing, playing with children, light
165
197
229
261
Stationary cycling, light
325
387
449
512
Stationary cycling, moderate
413
493
572
651
Stationary cycling, very light
177
211
245
279
Stationary cycling, very vigorous
738
880
1022
1163
Stationary cycling, vigorous
620
739
858
977
Steel mill, working in general
472
563
654
745
Stretching, hatha yoga
236
281
327
372
Surfing, body surfing or board surfing
177
211
245
279
Swimming backstroke
413
493
572
651
Swimming breaststroke
590
704
817
931
Swimming butterfly
649
774
899
1024
Swimming laps, freestyle, fast
590
704
817
931
Swimming laps, freestyle, slow
413
493
572
651
Swimming leisurely, not laps
354
422
490
558
Swimming sidestroke
472
563
654
745
Swimming synchronized
472
563
654
745
Swimming, treading water, fast
590
704
817
931
Swimming, treading water, moderate
236
281
327
372
Table tennis, ping pong
236
281
327
372
Tae kwan do, martial arts
590
704
817
931
Tai chi
236
281
327
372
Tailoring, general
148
176
204
233
Taking out trash
177
211
245
279
Teach exercise class (& participate)
384
457
531
605
Teach physical education class
236
281
327
372
Tennis playing
413
493
572
651
Tennis, doubles
354
422
490
558
Tennis, singles
472
563
654
745
Track and field (high jump, pole vault)
354
422
490
558
Track and field (hurdles)
590
704
817
931
Track and field (shot, discus)
236
281
327
372
Trampoline
207
246
286
326
Truck driving, loading,unloading truck
384
457
531
605
Typing, computer data entry
89
106
123
140
Unicycling
295
352
409
465
Using crutches
295
352
409
465
Volleyball playing
177
211
245
279
Volleyball, beach
472
563
654
745
Volleyball, competitive
472
563
654
745
Walk / run, playing, moderate
236
281
327
372
Walk / run, playing, vigorous
295
352
409
465
Walking 2.0 mph, slow
148
176
204
233
Walking 2.5 mph
177
211
245
279
Walking 3.0 mph, moderate
195
232
270
307
Walking 3.5 mph, brisk pace
224
267
311
354
Walking 3.5 mph, uphill
354
422
490
558
Walking 4.0 mph, very brisk
295
352
409
465
Walking 4.5 mph
372
443
515
586
Walking 5.0 mph
472
563
654
745
Walking downstairs
177
211
245
279
Walking the dog
177
211
245
279
Walking, pushing a wheelchair
236
281
327
372
Walking, snow blower
207
246
286
326
Walking, under 2.0 mph, very slow
118
141
163
186
Wallyball
413
493
572
651
Water aerobics
236
281
327
372
Water aerobics, water calisthenics
236
281
327
372
Water jogging
472
563
654
745
Water polo
590
704
817
931
Water volleyball
177
211
245
279
Watering lawn or garden
89
106
123
140
Weeding, cultivating garden
266
317
368
419
Weight lifting, body building, vigorous
354
422
490
558
Weight lifting, light workout
177
211
245
279
Whitewater rafting, kayaking,canoeing
295
352
409
465
Windsurfing, sailing
177
211
245
279
Wrestling
354
422
490
558