AVOCADOS // contain more potassium than a banana
Potassium is a nutrient that most people are not getting enough of. This nutrient helps maintain electrical gradients in the body’s cells and serves various important functions.
Avocados are actually very high in potassium…with a 100 gram (3.5 ounce) serving containing 14% of the recommended daily amount (RDA), compared to 10% in bananas, which are a typical high potassium food.
Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure.
Today’s meal share is not just one recipe but THREE! I normally only share one but this pic shows the entire meal, so why not share the whole thing? They all can be whipped up in no time, so sharing them all is no big thang.
On the Menu:
-White fish tacos topped with guacamole and pomegranate seeds
-Black beans topped with goat cheese
-Chopped kale salad with mangoes and toasted pumpkin seeds, lightly tossed in grapeseed oil
It all may sound complex but it was one of the quickest meals to make and for this night’s case, it was for a lot of hungry mouths!
What makes these dishes so nice is that they each have that one ingredient that really makes the flavors pop. For the salad, it’s the mangoes, for the tacos, it’s the pom seeds and for the beans it’s the goat cheese. You don’t need to focus on much seasoning since its all right there in the ingredients.
So, the next time you’re wanting to cook for a large group or just don’t have the energy to put some time into dinner, try out this meal.
CHOPPED KALE SALAD
1 bunch of kale (feeds 2-3 people per bunch)
1 thawed bag of frozen mangoes (highly recommend the Trader Joe’s version)
Half a bag of toasted pumpkin seeds
2 tbs of grapeseed oil
- Remove kale from stems and pulse briefly in a blender/food processor until the entire bunch has been blended. Add to salad bowl.
- Lightly toss the salad with 1-2 tbs of grapeseed oil, massaging it into the kale (this helps you get more nutrients from the kale)
- Pour the entire bag (juice, too) of mangoes on top of the salad
- Lightly toast pumpkin seeds in a saute pan on the stove. Make sure you keep your eye on these bad boys, if they sit too long they will burn…take my word for it. Stir occasionally and then once lightly toasted, pour on top of the salad
- Place in the fridge until the rest of your meal is cooked and plated.
1 can organic black beans
1 cup crumbled goat cheese
- Heat beans on stove and when ready, serve in a bowl and top with goat cheese
WHITE FISH TACOS
fresh Halibut filets (or any other white fish of your choosing)
packaged pomegranate seeds
salt and pepper
red pepper flakes
Side Note: I meant it when I said this was a quick recipe. The guacamole was pre-made from Whole Foods and the pom seeds had been removed from the pom itself for me and placed into a plastic container…expensively contained but worth every penny. Have you ever tried to remove pom arils yourself? It might be worse than cutting up a mango. Just buy them pre-packaged from Whole Foods or Trader Joe’s.
- Preheat the oven to 350
- Place your fish on a large metal tray lined in foil or parchment paper and season with your S, PP, paprika and sprinkle lightly with your red pepper flakes.
- Place in the oven and cook for 30 minutes (or until flaky)
- When you have a few minutes remaining, wrap your tortillas in a damp paper towel and place in the oven until warm.
- Once the tortillas are ready, top them with the fish, guac and then the pom seeds.
163 DAYS IMMUNE SYSTEM HEALTHY