Welcome to Delicious & Healthy – Part 1, where I share a vibrant, whole-food approach to nourishing both body and mind.
In this episode, we begin with an antioxidant smoothie, followed by a hearty tempeh chopped salad rich in plant-based protein. I also guide you through a simple yet elegant pairing of strawberries with kefir for gut support, showcase salmon two ways to elevate your omega-3 intake, and finish with a calming turmeric golden milk – the perfect anti-inflammatory elixir to round out your day.
As a nutritional practitioner and professionally trained chef, my aim is to inspire delicious food choices that are both deeply satisfying and genuinely healthful. Every dish is carefully crafted to support well-being without compromising on flavour or pleasure.
✨ Recipes included:
Antioxidant Smoothie – https://www.naturallyaveeta.com/post/antioxidant-smoothie
Tempeh Chopped Salad – https://www.naturallyaveeta.com/post/tempeh-chopped-salad
Strawberries & Kefir –
Salmon Two Ways – Teriyaki-Style Glazed Salmon and Herb-Crusted Salmon – https://www.naturallyaveeta.com/post/salmon-two-ways-teriyaki-style-glazed-herb-crusted-salmon
Turmeric Golden Milk –
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[Music] Welcome to delicious and healthy recipes part one. First on the menu, an antioxidant rich smoothie, my signature tempe chopped salad, strawberries and kier salmon two ways, herb crusted and a teriyaki style uh glazed salmon. I’ll then show you how to make it into a balanced plate or meal. And for the evening, a warm turmeric golden milk. This is my antioxidant rich smoothie. I use frozen fruit. It’s mostly strawberries, some raspberries, blueberries, and blackberries. I add just a few pieces of mango and pineapple. The pineapple has bromelene, which helps with digestion. I add some banana and avocado. When the avocados are ripe, I like to scoop out the flesh, slice them, put them on a tray that’s lined with parchment, and put it in the freezer. Once frozen, I add it to a bag, keep it in the freezer just to use throughout the week in my smoothies. I also add almond butter. The almond butter and the avocado help with blood sugar regulation. There’s so much fruit in here that it’s nice to have those two ingredients. They also make the smoothie incredibly creamy. This next step is totally optional, and I don’t usually put it in, but you can if you’d like. It’s unflavored marine collagen. Collagen has a little bit of protein in it, which is nice to have in a smoothie. I add just a couple drops of stevia to help bring out the natural sweetness in the smoothie. And my liquid of choice is spring water. To serve, I like to take coconut cream or coconut milk from a can, blend it up, and add it to the sides of my smoothie glass. It adds so much creaminess, and it’s so delicious. With the leftover, I like to mix it with blue magic spirulina, but this is also optional. This is my signature tempeh chopped salad. In a cast iron, add some avocado oil and your finely diced tempe. Crisp on all sides. Add some maple syrup and coconut aminos, which is a soy sauce alternative and a little bit sweeter. You’ll want to mix to thicken this glaze. You’ll want to do it on a low heat and then top with black and white sesame seeds. [Music] For the salad, add washed baby spinach, baby arugula, and baby kale. [Music] I like to finely dice all of the ingredients. That way, in each bite, you have a variety of the fruits and veggies. Cucumber is very hydrating to the body due to its natural high water content. This may help support skin health and digestion. Red bell peppers are rich in vitamin C and betaarotene which help the immune system. [Music] Red onions are rich in antioxidants which may help fight oxidative stress. Tomatoes are rich in lycopine, another antioxidant. [Music] In a separate container, add the zest and juice of one lime. Limes are also rich in vitamin C. Add freshly grated ginger. Ginger has an anti-inflammatory effect on the body. It also helps with digestion. It may also help reduce bloating and stimulate saliva and bile production. We’ll also add freshly grated garlic. One of the main components of garlic is allisonin. Allisonin gives garlic that distinct smell and it has an antibacterial and antiviral effect on the body, helping to fight bacteria and viruses that could lead to infection and something like the common cold. We’ll add some pepper. We’ll add some olive oil. Olive oil is rich in healthy fats like monounsaturated fats like oleic acid. Oleic acid could help reduce bad cholesterol, which is LDL, and help increase good cholesterol, which is HDL. I like to add raw honey. The honey is a natural sweetener, and it adds a beautiful flavor to our dressing. Honey naturally has antimicrobial properties. I like to add some more of the coconut aminos and a lot of fish sauce. The fish sauce imparts this beautiful flavor. It’s salty. It’s savory. It’s umami. And we’ll thoroughly whisk. We’ll also add fresh avocados to our salad. I love making this salad year round, especially in the summer when I can harvest my beautiful red bell peppers and English cucumbers. This next dish is super quick and makes a great snack or dessert. It’s a play on strawberries and cream. It’s strawberries and kier. Kier is rich in probiotics which contain beneficial bacteria that help the gut microbiome. I like to thaw frozen strawberries and add honey. I let it sit so the strawberries release their natural juices and create a syrup. I then top the kir with this lovely strawberry syrup. Add a thin layer of mayo. Toast your sourdough bread and blitz it in a food processor with dried parsley, salt, pepper, and lemon zest. You’ve just made homemade breadrumbs, and you’ll want to put that on top of the mayo on the salmon. You’ll cook the salmon in a pan and finish it in the oven with a little nub of butter. You’ll put it on broil so the breadrumbs have an opportunity to crisp. For the teriyaki style glazed salmon, we’re going to pan fry the salmon skin side down. Once it’s half cooked, by looking at the side of the salmon, you’ll see that the color will change. It’ll go from a brilliant orange to a lighter orange. And once it’s halfway up the side of the salmon, you’ll add in your coconut aminos and your maple syrup. Glaze the top of the salmon. Reduce the sauce. And once cooked, sprinkle the top with black and white sesame seeds. Salmon has a vibrant orange color. And this natural pigment is called asanthin. They may get this color from eating primarily krill and other small marine organisms that have this pigment. Asanthin is a powerful antioxidant that helps neutralize free radicals, reducing oxidative stress and preventing cellular damage. It’s anti-inflammatory. It supports skin health. It can protect the skin from UV damage and premature aging. It can help eye health by reducing the risk of age related macular degeneration, help the heart health by again reducing oxidative stress and inflammation. It can help improve the immune system. When sourcing salmon, it’s important to find wild cod and pole line cod rather than the commercial or farmed varieties. To plate, I like to add the sauteed bok choy and the millet, the teriyaki style glazed salmon and some avocados, olives, which is optional, kimchi. Kimchi is a fermented cabbage and it’s rich in probiotics. For the herb crusted variety, I add the gle same things, the sprouts, the avocados, the olives. I do drizzle with some olive oil and vinegar, but that’s totally optional. Now, we’ll make a lovely turmeric golden milk. Start by dry roasting your spices and nuts and add it to a blender or food processor. I like to add some ginger powder, some cinnamon powder, and some saffron. Saffron may have mood boosting effects as it’s shown to increase serotonin and other mood regulating chemicals in the brain. Turmeric contains curcumin. Kurcumin is a powerful anti-inflammatory compound that may help reduce chronic inflammation in the body. It may help with joint health by reducing joint pain and stiffness. Curcumin has also been shown to cross the bloodb brain barrier and increase brain derived neurotrophic factor which supports brain function, improves memory and may reduce the risk of neuro degenerative diseases. Having this warm and soothing drink may also promote relaxation. And when we cook or drink turmeric, it’s nice to add black pepper to help with absorption.
1 Comment
Love your salmon teriyaki!