Easy Coconut Curry Salmon

I’ve arranged the cooking directions in an order that everything will be done at the same time.

You can easily swap out bok choy for another vegetable like green beans, broccoli, brussel sprouts or snap peas and flavour with the same dressing.

Scroll all the way down for a few nutrition facts about this dish and IBD :)

Ingredients

• 4 - 6 Salmon Fillets (wild Sockeye salmon for healthy omegas fats)

• 2 - 3 cups (500-750ml) full fat coconut milk

• 2 cloves garlic

• 2 Tbsp. minced ginger

• 1 stalk lemongrass

• 2 - 4 Tbsp. red curry paste (depending on your desired spiciness)

• 2 - 3 handfuls baby bok choy

• 1/4 cup soy sauce (Tamari if you’re Gluten-Free)

• 2 Tbsp. sesame oil

• 2 cups basmati rice

• 2 Tbsp. coconut oil

• Sea salt (I use the Kelp added one for extra minerals and iodine for thyroid support)

Directions

1. Preheat oven to 400F and prepare a baking pan by lining it with tin foil or parchment paper.

2. Mince garlic, finely grate or chop ginger and prepare lemon grass by trimming ends, cutting it in half and smashing/rolling it to release flavours.

3. Mix sesame oil + soy sauce/tamari, HALF ginger and a tsp. sea salt together.

4. Place baby bok choy evenly on baking sheet. Drizzle bok choy with sesame oil dressing and massaging it to cover as much bok choy as possible. Bake in oven on middle rack for 20 mins.

5. Melt 1/2 Tbsp. coconut oil in a wide lid pan over medium heat. Add all garlic and half ginger to pan to sauté for a few minutes.

6. Poor coconut milk and add curry paste and lemongrass to pan. Stir all together until it becomes pinkish and reduce heat to low for a simmer. Place lid on pan.

7. Warm 4 cups water with 1.5 Tbsp. coconut oil in a pot. Once coconut oil is mostly melted, add 2 cups basmati rice & mix together. Simmer for 10 minutes.

8. Place salmon fillets in pan and cover with lid to poach salmon for 10 minutes.

9. Plate & Enjoy!

   * for added flavour, mix in 1/4 cup unsweetened shredded coconut flakes into rice and garnish dish with fresh cilantro.

   * any rice can be used for this recipe. I have even made this with quinoa, spiralled zucchini and rice pasta before; all delicious!

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— shoutout to my friend Marie-France who introduced me to this salmon-style dish. xo —

NUTRITION TALK

Fibrous greens like the vegetables used in this recipe (bok choy, garlic, ginger or other vegetable swaps like broccoli, asparagus, brussel sprouts, green beans) are known as PREbiotics. PREbiotics feed healthy bacteria in our stomach, aka PRObiotics to support digestion and overall health.

IBD TALK

Do you have Crohn’s, Diverticulitis or Ulcerative Colitis (like me) ?

If you’re in remission = eating moderate amounts of these fibrous probiotics will help build and maintain a healthy gut microbiome.

If you’re in a flare = try to limit and/or eliminate fibrous vegetables as they can irritate the gut lining and worsen GI symptoms. Opt for well cooked, lower fibre vegetables like green beans, carrots, and potatoes.

Lime Cheesecake - Gluten-Free & Dairy-Free! | Edmonton Holistic Nutritionist

If you’re like me and love to indulge in some rich desserts without the upset stomach (thanks ulcerative colitis), this recipe is for you!

Real, whole ingredients packed with healthy fats and nutrients.

INGREDIENTS

Crust

• 1 cup pecans

• 1 cup shredded unsweetened coconut

• 3 pitted dates

• 2 tablespoons coconut oil

Cheesecake Filling

• 2 cups raw cashews (soaked overnight*)

• 1/3 cup maple syrup

• 1/2 cup full fat canned coconut milk

• 1/3 cup lime juice (freshly squeezed)

• 2 teaspoons lime zest

INSTRUCTIONS

Crust

1. Preheat the oven to 350F

2. Process all the crust ingredients together in a food processor until the mixture forms a fine crumble that sticks together.

3. Line a spring form pan with parchment paper along the bottom for easy removal.

4. Pat the crust firmly and evenly along the bottom of the pan (use the bottom of a flat glass or a spatula to press it down).

5. Bake the crust until golden brown, for 12-15 minutes. Set aside to cool.

Cheesecake Filling

1. Add all cheesecake ingredients to blender and blend until smooth.

2. Pour the cheesecake filling into spring form pan over the coconut crust. Freeze at least 3 hours before serving or place overnight in the fridge.

3. When ready to serve cheesecake, remove from freezer (if frozen) and let soften at room temperature for 10-15 minutes.

   *Notes:  to soak cashews, cover with cool water and refrigerate overnight and drain before using OR cover with boiling water for 30 minutes and drain before using.

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Chocolate Chip Banana Oatmeal Muffins | Edmonton Holistic Nutrition

A staple in my home & a hit with everyone who makes them!

Real, simple ingredients, easy to make & eat on the go!

I often double this recipe and freeze half for a later date. Simply take a few muffins out of the freezer and place in the fridge a day before you plan on eating them & they will be thawed out by the next morning to grab and go!

Since my stomach is sensitive due to Ulcerative Colitis, granola bars, store bought muffins and protein bars just don’t sit well with me. These muffins are cheap to make, easy to digest & eat on the go and the dairy-free chocolate chips solve my chocolate cravings :)

Ingredients

• 1 cup (225 g) plain Greek yogurt (I use fat-free)

• 2 medium ripe bananas (200 g or 1 cup mashed)

• 2 large eggs

• 2 cups (160 g) rolled oats (old fashioned or quick)

• 1/4 cup (50 g) brown sugar

• 1 1/2 tsp baking powder

• 1/4 tsp baking soda (sometimes I don’t use any if I want a more dense, banana bread texture to my muffins)

• 1 tsp cinnamon

• 1/2 cup (85 g) chocolate chips (I use EnjoyLife dairy & soy-free dark chocolate chips)

Directions

1. Preheat oven to 400F (204C) and prepare a muffin pan by spraying the cavities with cooking spray or lining them with paper liners. Set aside.

2. Add all the ingredients except for the chocolate chips to a blender or food processor and process on high until the oats are broken down and batter is smooth and creamy. Stir in chocolate chips by hand.

3. Pour batter into prepared muffin pan, filling each cavity until it is about 3/4 full.

4. Bake for 15-20 minutes, until the tops of your muffins are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week.

Mash bananas with a fork before adding to blender or mixing my hand.

Low Calorie Italian Turkey Meatballs | Edmonton Nutritionist

Turkey Meatballs

MY WEBSITE IS LIVE!!!! Even though I've been a practicing Holistic Nutritionist since 2013, I finally have a home to share what Wholistically Fit is all about, success stories from some of my kick a$$ clients, recipes, tips and tricks!

As a thank you for taking the time to check my website out, I am sharing my favourite Turkey Meatball recipe. This is great to make in advance and portion throughout the week. It's easy to reheat and low in calories (since turkey is leaner than beef used in many meatballs). I usually make this and freeze half the batch for a week or two down the road so I don't have to meal prep every week. This is great for busy people (especially parents).

Enjoy!

Ingredients

• 2.5 lbs Ground Turkey
• 1 Cup Onion, finely chopped
• 2 Cups Spinach, chopped
• 1.5 Cups Minute or Quick Oats or Bread Crumbs
• 2 Whole Eggs or 1/2 cup Egg Whites
• 3 Garlic Cloves or 2 Tbsp. Minced Garlic
• 3 Tbsp. Basil
• 3 Tbsp. Oregano
• 3 Tbsp. Parsley
• 1 Tbsp. Sea Salt
• 1 Tbsp. Black Pepper 

Directions

• Preheat oven to 400F (204C).
• In large bowl mix all ingredients well.
• Form golf ball size meatballs and place on baking pan.
• Place in oven & bake for 20 minutes or until golden.

Click HERE for My Fitness Pal Macros!

So easy and so yummy!! Freezer Friendly!