I made this Teriyaki Bowl for dinner recently and it was such a hit! On a cold rainy day I really enjoyed having a warm, flavorful dinner!

How A Plant-Based Diet Supports Gut Health

One of my goals with feeding my family is to add a variety of vegetables to our lunches and dinners. According to the American Gut Project, we know that eating 30+ different plant-based foods in a week is associated with better bacterial diversity in the gut. This is important because our gut health not only impact digestive health, it also impacts our immune health, hormone health, mood, cognitive function, energy levels and more! I am always looking for ways to add more vegetables into our meals and this dish is a great way to rack up your plant-points! In fact this dinner has 13 + different plant-based ingredients!

How To Make Teriyaki Sauce

Homemade sauces used to intimidate me! However, the more you play around with ingredients and try out new sauce or dressing recipes the more your kitchen confidence builds! I love making homemade sauces not only to help control the exact ingredients and leave out ingredients I don’t want, but also because I often find they taste so much better than most store-bought options!

This teriyaki sauce is made with a few simple ingredients such as:

Avocado oil

Liquid aminos or try Soy-Free Liquid Aminos

Filtered Water

Real Maple Syrup

Brown Rice Flour

Sriracha or try Veggie Sriracha

Ginger Powder

Garlic Powder

To make the teriyaki sauce, add all sauce ingredients to a small pot and whisk together. Warm sauce over low / medium heat until you see the first bubbles, then turn the heat off, stir and let sit. Be careful not to over cook the sauce, but if you do simply whisk in a tablespoon or two of water.

Making This Meal For Kids

What’s great about this meal is that you can easily customize it to meet various dietary preferences of your family. For meat eaters, add chicken or salmon! For kids you can deconstruct and offer beans & rice with teriyaki sauce and veggies on the side!

This dish is also great with brown rice noodles, quinoa, black rice or any other grain or gluten-free grain you prefer!

If you make this recipe, I’d love to see! Tag me on Instagram @healthygrocerygirl

Health Benefits of Ingredients

Honey

Honey (that is minimally processed) contains a number of antioxidants, including phenolic acids and flavonoids. Honey can also be applied to the skin as part of a treatment plan for burns and many other skin conditions. In addition honey can act as a natural cough suppressant. Some studies show that it’s even more effective than certain cough medicines.

Rosemary

Studies have shown rosemary to be high in antioxidants, which are believed to help neutralize free radicals, harmful particles found in the body. In addition rosemary contains anti-inflammatory compounds, considered key in boosting the immune system and improving blood circulation.

See below to view or print this recipe! If you make this chicken, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

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Orange Honey Glazed Chicken

Prep Time 5 minutes minutes

Cook Time 1 hour hour

Servings 3

Ingredients

• 1 Limoneira valencia orange
• 2 tbsp sugar
• 1 chicken or turkey breast bone-in & skin-on
• 1 tbsp extra virgin olive oil
• 1/4 tsp salt
• 1/8 tsp black pepper
• 2 tsp rosemary, chopped
• 1/4 cup honey
• 1 tbsp dijon mustard

Instructions

• Using a sharp knife or peeler, remove the peel of the orange, trying to get just the orange part and as little of the white pith as possible, then dice.
• Add diced peel to a small pot with the juice from the orange and sugar. Stir and simmer for 30 minutes.
• Coat the chicken breast with EVOO and season with salt, pepper and rosemary. Bake in a preheated oven at 375 degrees Fahrenheit for 50 minutes.
• Remove the orange mixture from the stovetop, add salt, pepper, dijon and honey. Stir together and split the glaze into two then chill.
• Pull the chicken from the oven after 30 minutes and top with orange glaze, optional you can add a few slices of orange and fresh rosemary to the baking dish.
• Place the dish back in the oven and bake for the remaining 20 minutes.
• Immediately after pulling from the oven, top chicken with more orange glaze and let rest for 10 minutes.
• Serve sliced with more orange glaze on the side. Enjoy!

Want More Holiday Dinner Ideas?

Orange Cranberry Stuffed Acorn Squash

Butternut Squash Quinoa Patties with an Orange Cranberry Sauce

Whole 30 Fall Soup: Butternut Squash Soup

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel! 

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Maple Blackberry Marinade

Servings 0

Ingredients

• 12 ounces Black Berries Fresh or Frozen
• 1 cup Filtered Water
• 2 tablespoons Lemon Juice
• 1/3 cup Pure Maple Syrup from Canada

Instructions

• Add the blackberries, water and lemon juice to a blender and blend until smooth.
• Pour through a sieve to separate the juice from the seeds.
• Add 100% pure maple syrup from Canada to the mixture in a small pot, and simmer for 15 minutes.
• Remove from the heat and let cool.
• Brush a generous amount of marinade on in-season produce and your protein of choice! We love salmon, zucchini and plums.
• Grill, roast or bake, then top with a touch more marinade after cooking, while everything is still hot. Enjoy!

TIP ON SHOPPING + SAVING IN SEASON PRODUCE: 

When blackberries are in season I love to u-pick or buy from the local farmers market. We often buy more than we can enjoy within a few days and to prevent the berries from going bad, I love to freeze them! Freezing berries locks in nutrition and keeps them from going bad before I can use them. For this recipe I personally used frozen blackberries however fresh works great too! 

If you don’t have a grill, you can easily bake or roast your favorite in season produce and proteins for a delicious in-season meal that is also full of nutrition!

 A BONUS OF BENEFITS WITH PURE MAPLE SYRUP:  

Maple syrup is a great option to naturally sweeten your recipes because not only does it provide sweetness, it also contains a variety of nutrients whereas traditional cane sugar for example, has no nutritional value. 

100% pure maple syrup from Canada is a natural sweetener that is derived directly from the maple tree’s sap that, when consumed in moderation, can be part of a healthy diet.

MAPLE SYRUP NUTRITION 101: 

Pure maple syrup is an excellent source of manganese and a good source of riboflavin. Pure maple syrup also has calcium, thiamin, potassium, and copper.

One serving of pure maple syrup (2 tablespoons) contains 35% of the Daily Value of Manganese and 15% for Riboflavin.

Scientists have also identified more than 67 different plant compounds, or polyphenols, nine of which are unique to pure maple syrup. One of these polyphenols, named Quebecol, naturally forms when the sap is boiled to produce maple syrup.

LOVE MAPLE SYRUP? CHECK OUT THESE SWEET RECIPES!

Oatmilk Maple Iced Coffee

Maple Coconut Italian Soda

Strawberry Margarita Mocktail 

Gluten-Free Carrot Maple Apple Pancakes

Maple Tempeh “Bacon” Brussels Sprouts Salad

Maple Apple Cinnamon Bites

Cardamom Carrot Coconut Cookies

Pumpkin, Maple, Nut & Seed Muffins

SHARE WITH US YOUR MAPLE SYRUP RECIPES!

If you make this recipe, we’d love to see! Tag us on Instagram @HealthyGroceryGirl

Disclosure: Thank you to Pure Maple From Canada for sponsoring today’s post and video!

Swap the store-bought BBQ sauce for this better-for-you version. Many store-bought sauces are loaded with unnecessary ingredients such as artificial flavors and colors, preservatives and more. This recipe is made with ingredients you most likely already have in your pantry and really taste amazing! It’s truly the perfect addition to your favorite grilled proteins and veggies!

Health Benefits of BBQ Sauce Ingredients

Oranges

Oranges are a great source of prebiotic fiber! This is the type of fiber that feeds your good gut microbes and helps them thrive! When those microbes are well nourish, your gut is able to heal itself and digestion runs smoother. Oranges are also a good source of potassium, which is essential for heart function, nerve function and muscle contraction.

Tomatoes

Tomatoes contain different antioxidants. One of those is lycopene, which is what gives tomatoes their beautiful red color. Lycopene may protect against heart disease and even lower the risk of cancer. It also protects your cells from damage by fighting free radicals!

Apple Cider Vinegar

Apple Cider Vinegar is made from the fermentation of apples! When buying apple cider vinegar, look for unpasteurized or organic brands that contain “The Mother”. This simply means it contains yeast and other fermented by products. The yeast looks like stringy cobwebs you will be able to see in the vinegar. There are so many potential benefits to regular ACV consumption, such as helping the body naturally detox, supporting healthy digestion and balancing pH within the body.

See below to view or print this recipe! If you make this bbq sauce, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

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Cara Cara Orange Molasses BBQ Sauce

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 Limoneira cara cara orange
• 1 15-ounce can fire roasted tomatoes
• ¼ cup blackstrap molasses
• ½ cup brown sugar
• 2 tablespoons apple cider vinegar
• 3 tablespoons extra virgin olive oil
• 2 tablespoons Dijon mustard
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon paprika
• ½ teaspoon garlic powder
• ½ teaspoon onion powder

Instructions

• In a blender, add zest from orange along with ½ cup fresh orange juice.
• Add in the rest of the ingredients and blend until smooth.
• Add sauce into a medium saucepan and simmer for 15 minutes.
• Serve BBQ sauce on anything grilled or any of your favorite recipes!

If you love this recipe, see below for more delicious sauce recipes! As always all Healthy Grocery Girl recipes are gluten-free, dairy-free and predominantly plant-based.

Lemon Tahini Salad Dressing

Orange Almond Peanut Butter Sauce

Meyer Lemon Cranberry Sauce

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel! 

This delicious take-out inspired dish is perfect for a cozy night at home this New Years Eve! Our orange chickpea chow mein is packed with plant-based protein, noodles, veggies and a delicious orange sauce thanks to Limoneira oranges.

Health Benefits of Ingredients

Snow Peas

Snow peas are rich in antioxidants and contain 100% of your Daily Value of vitamin C, 34% of vitamin A and 24% of vitamin K. Vitamin C is essential for immune health, skin health and even helps with reducing the risk of heart disease.

Carrots

This incredible root veggie is packed with vitamins and minerals such as beta-carotene, biotin, vitamin K, potassium and vitamin B6. Beta-carotene is converted to vitamin A in the body. This supports eye health, vision and reduces the risk of eye disease.

Broccoli

Broccoli is loaded with amazing nutrients such as vitamin K, vitamin C and other powerful antioxidants. One of these antioxidants is called sulforaphane. Sulforaphane may help reduce the risk of diseases such as cancer and heart disease. The vitamin K found in broccoli is important for blood clotting and wound healing.

See below to view or print this recipe! If you make this Chow Mein, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

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Orange Chickpea Chow Mein

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 15-ounce can chickpeas, drained & rinsed
• 1 tablespoon Limoneira orange zest
• 4 cups noodles of choice
• 2 cups snow peas
• 1 cup carrot chips
• 2 cups broccoli florets
• ½ cup cashews
• 2 tablespoons sesame oil
• ½ teaspoon grated ginger
• 1 teaspoon minced garlic
• 1 tablespoon white sesame seeds
• Orange sauce

Orange Sauce Ingredients

• ½ cup Limoneira orange juice
• 2 tablespoons real maple syrup
• 1 tablespoon sriracha
• 2 tablespoons rice vinegar
• 2 tablespoons liquid aminos or soy sauce
• 1 teaspoon arrowroot powder
• ½ teaspoon onion powder
• ½ teaspoon garlic powder

Instructions

• In a small saucepan, add all the orange sauce ingredients and whisk to combine. Let sauce simmer for 3 minutes to heat up and thicken.
• Add the chickpeas and orange zest into the orange sauce and stir to combine. Set aside.
• Cook noodles according to package directions.
• Meanwhile, in a large sauté pan over medium heat, add your sesame oil, snow peas, carrots, broccoli and cashews. Sauté for 5 minutes.
• Add in your ginger and garlic and sauté for 3 more minutes.
• Add in cooked noodles and orange sauce chickpeas. Stir to combine to cook for 5 more minutes.
• Serve in bowls and top with sesame seeds!

If you love this recipe, see below for more easy & delicious noodle recipes! As always all Healthy Grocery Girl recipes are gluten-free, dairy-free and predominantly plant-based.

Turmeric Noodle Soup

Sweet Potato Noodles with Spicy Peanut Butter Sauce

Coconut Lemongrass Noodle Soup

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel! 

Sauerkraut

Sauerkraut is made from finely cut cabbage that has been fermented. Sauerkraut has many health benefits including being a source of probiotics and vitamin K2. I love to add sauerkraut on top of salads! To reap the benefits of Sauerkraut try eating a little bit, such as 1 tablespoon, every day. You can make sauerkraut at home quite easily, but this is one of my favorite store-bought options! 

Salad Dressing 

Many Store-Bought Salad dressings contain processed vegetables oils, or high fructose corn syrup or are high in added sugar. When selecting a store-bought dressing, always read the ingredient lists and be aware of the type of oil, the amount of added sugar along with any ingredients you want to stay away from such as High Fructose Corn Syrup. Tessemaes is a brand of salad dressing we really love – all of their dressings use quality oils and contain either a low amount or no added sugar. 

Hummus

We eat hummus every day! Whether it’s making a hummus tortilla wrap for the kids, using it as a dip for snacking or even as a base for a creamy hummus salad dressing! Hummus is made from chickpeas and traditionally olive oil, lemon juice and perhaps garlic and onions. 

Nutritional Yeast

An underrated condiment, nutritional yeast is packed with nutrition and is vegan and gluten free. Nutrition yeast is a good source of B vitamins (B1, B2, B6 & B12). This is a great option to add a dairy-free “cheesy” flavor to your meals, just like this recipe on our blog… butternut mac and cheese sauce!

Mustard

Mustard is a very underrated condiment in my opinion! It’s low in calories, adds a lot of flavor, traditionally contains turmeric and can be used in some unexpected ways! For example, we like to add a tablespoon of mustard into our gut healthy soup which adds some great color and flavor.

Almond Butter

We are big nut butter fans whether it’s peanut butter, almond butter, cashew butter and beyond. Today highlighting almond butter contains approximately 6 grams of protein per 2 tablespoons serving as well as fiber, healthy fats and vitamin E! Almond butter is great for sandwiches, on toast or to make your own sauces with this almond butter dipping sauce recipe which is on our blog here!

Tahini 

Tahini is made from sesame seeds! This protein packed spread is a great staple for homemade salad dressings such as this Lemon Tahini Dressing recipe!

Salsa

Salsa is an incredibly versatile condiment! Made from tomatoes, herbs and spices. It’s great on top of tacos, taco salad, nachos and mild salsa makes a great oil-free salad dressing option!

Coconut Liquid Aminos

If you love soy sauce, this is a great option! This is a salty, sweet and savory sauce made from the fermented sap of coconut palm and sea salt! It almost reminds me of teriyaki sauce in the consistency and flavor. 

Tomato Sauce

We eat pasta at least once a week and having a ready to go red sauce on hand is really helpful to make a fast dinner. Traditional red sauces however can be high in added sugar to balance the acidity of the tomatoes. When shopping for tomato sauce – read the ingredient list and select one without a lot of added sugar and as minimal ingredients as possible – unless it’s packed with herbs and veggies! 

MORE KITCHEN STAPLES!

10 Healthy Freezer Staples

$25 Healthy Grocery Haul

Trader Joes Grocery Haul

Sprouts Farmer’s Market Grocery Haul

What’s In My Fridge | Video

SHARE WITH US YOUR FAVORITE HEALTHY CONDIMENTS!

If you make anything similar, we’d love to see! Tag us on Instagram @HealthyGroceryGirl

Have you ever cooked with tofu? What makes it such an amazing plant-based protein is that it takes on whatever flavors you add to it or cook it in! It pairs amazing with veggies making this an incredibly filling, nutritious and complete meal for lunch or dinner! 

Health Benefits of Spring Roll Ingredients

Almond Butter

Almond butter is a monounsaturated fat, which is considered a healthy fat! It may lower your “bad” LDL cholesterol and even raise your “good” HDL cholesterol. It also helps with control blood sugar levels after eating. The magnesium found in almond butter may help with insulin sensitivity. 

Purple Cabbage

Purple cabbage may help with the prevention of heart disease due to its antioxidant called anthocyanins. Anthocyanin are what also give cabbage it’s beautiful purple color. Cabbage also contains prebiotic fiber, which help feed your good gut bacteria! This is essential for overall gut health and may help with improving digestion. 

Carrots

Carrots are rich in beta-carotene, which converts to vitamin A in the body. This is important for healthy vision and immunity! They also contain biotin, potassium, B6 and fiber making this root veggie one incredible crunchy addition to any meal. 

See below to view or print this recipe! If you make these Spring Rolls, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

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Spring Rolls with Orange Almond Peanut Butter Sauce

Servings 0

Author Healthy Grocery Girl

Ingredients

Sauce Ingredients

• 3 tablespoons Limoneira navel orange juice
• ½ cup canned coconut milk
• ¼ cup almond butter
• ¼ cup peanut butter
• 2 tablespoons liquid aminos or soy sauce
• 2 tablespoons sriracha
• 2 tablespoons maple syrup

Other Ingredients

• 6 oz extra firm tofu cut into sticks
• ¼ cup cassava flour
• 1/3 cup coconut milk
• 1 egg whisked
• ¼ teaspoon black pepper
• ¼ teaspoon salt
• Rice paper wrappers
• Rice noodles
• Carrots
• Purple cabbage
• Fresh basil
• Fresh cilantro

Instructions

• In a medium bowl, whisk together sauce ingredients.
• Add black pepper and salt into a whisked egg.
• Dip tofu sticks into egg, cassava flour and back into egg.
• Fry in a sauté pan with coconut oil for 10 minutes.
• Fill a large bowl with warm water.
• Make spring rolls by dipping rice paper wrappers in water for 10 seconds.
• Fill with veggies, herbs, noodles and a tofu stick. Wrap like a burrito and enjoy dipped into sauce!

If you love this recipe, see below for more healthy lunch & dinner recipes! As always all Healthy Grocery Girl recipes are gluten-free, dairy-free and predominantly plant-based. 

3 Easy & Healthy Veggie Packed Dinners

Nourish Bowl

Easy Vegetable Curry

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!  

Eating a variety of plant foods is such an amazing way to feed your good gut microbes and support healthy digestion. While regular potatoes are great, adding in different items, such as these parsnips can give your body some different prebiotic fiber!

Health Benefits of Parsnips

As mentioned above, parsnips are a great high fiber plant food, which is crucial for digestion and also may help lower cholesterol. Parsnips are a great source of vitamin C, which is important for immunity and also skin health because it helps with the synthesis of collagen! The antioxidants found in this root veg may help prevent oxidative stress, which decreases cell damage. 

See below to view or print this recipe! If you make these parsnip fries, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

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Lemon Aioli Parsnip Fries

Servings 0

Author Healthy Grocery Girl

Ingredients

• 3 tablespoons Limoneira lemon juice
• ½ lb parsnip
• ½ cup cashews soaked overnight, drained & rinsed
• 1/3 cup water
• ¼ cup canned coconut milk
• 1 teaspoon mustard
• 1 teaspoon minced garlic
• ¼ teaspoon salt
• Fresh parsley

Instructions

• Preheat oven to 450 degrees Fahrenheit.
• Peel parsnip and cut into thirds. Parsnips have a woody core, so cut around core and discard.
• Cut into fry size pieces and add onto a baking sheet.
• Drizzle with olive oil and line parsnips on a baking sheet into rows. Roast for 15 minutes, flipping once.
• Meanwhile, in a blender, add cashews, water, coconut milk, mustard, minced garlic and salt. Blend until smooth. Add sauce into bowl.
• Top parsnip fries and sauce with parsley and enjoy!

If you love this recipe, see below for more healthy side recipes! As always all Healthy Grocery Girl recipes are gluten-free, dairy-free and predominantly plant-based. 

Lemon Asparagus Pastry Bites

Lemon Spinach Artichoke Dip

Lemon Dill Potato Salad

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!  

One of the things I love about this recipe is that it is made with only real, whole foods and some incredible spices! While there are some good veggie burgers on the market, there are also many that are filled with processed ingredients and lots of unnecessary oil. This recipe is satisfying for the whole family and will definitely become your new summer staple! 

Health Benefits of Burger Ingredients

Chickpeas

Beans are an incredible plant-based protein, packed with fiber and also contains B vitamins! B vitamins are important because they help increase neurotransmitter levels, including serotonin, dopamine and norepinephrine. All of these helps regulate mood. 

Quinoa

Quinoa is a great gluten-free grain alternative. Did you know that quinoa is actually a pseudo-grain? A pseudo-grain is a seed that has the same incredible benefits as grains. Quinoa contains all nine essential amino acids, making it a complete protein!

Arugula

Leafy greens are packed with nutrients and arugula is no exception! The vitamin K found in arugula is needed for blood clotting and healing wounds. Arugula is also a great source of folate, which is important for healthy red blood cells! 

Purple Cabbage

The beautiful purple color in cabbage is due to the antioxidant called anthocyanin. This amazing flavonoid may be linked to lowering blood pressure and lowering the risk of heart disease. 

See below to view or print this recipe! If you make these Orange Buffalo Chickpea Burgers, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

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Orange Buffalo Chickpea Burger

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 15-ounce can chickpeas, drained & rinsed
• 3 tablespoons ground flax seeds
• ½ cup oat flour 3/4 cup rolled oats, ground
• ¼ cup cooked quinoa
• 1/3 cup warm water
• ½ teaspoon onion powder
• ¼ teaspoon black pepper
• ½ teaspoon salt
• ¼ teaspoon turmeric

Sauce Ingredients

• 2 tablespoons Limoneira navel orange juice
• ¼ cup sriracha
• 1 ½ tablespoons vegan butter
• 2 tablespoons extra virgin olive oil
• ½ teaspoon paprika
• ¼ teaspoon salt
• ½ teaspoon garlic powder

Topping Ingredients

• Baby arugula
• Shaved purple cabbage
• Burger buns

Instructions

• Preheat oven to 425 degrees Fahrenheit.
• In a large bowl, add ground flax seeds and warm water. Let sit for 3 minutes. Add in chickpeas and mash with potato masher. Add in oat flour, quinoa and spices. Mix to combine.
• Form into 4 burger patties and add into parchment lined baking sheet. Bake for 15 minutes.
• In a small bowl, add vegan butter, sriracha, orange juice, olive oil and spices. Stir to combine. Add a splash of cold water to help sauce come together.
• Arrange burgers with sauce on the bottom bun, arugula, burger, purple cabbage and top bun.

If you love this recipe, see below for more easy burger recipes! As always all Healthy Grocery Girl recipes are gluten-free, dairy-free and predominantly plant-based. 

Honey Curry Cauliflower Veggie Burgers

Black Bean Salsa Burgers

BBQ Sloppy Joes

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!  

SEAFOOD NUTRITION

Seafood offers many nutritional benefits, one of those being a source of Omega-3 fats, which are important for brain and heart health.

Two types of Omega-3s known as EPA and DHA are found in abundance in fish and shellfish. While there is no recommended daily intake for these Omega-3s, 250-500 milligrams of combined EPA and DHA per day is recommended for adults from many health organizations, like the American Heart Association.

EPA and DHA may help decrease inflammation, lower blood pressure and support heart health.

From little ones to adults – a diet rich in Omega-3 fats is essential for supporting our overall health.

At our home, every week we buy sustainable wild salmon and make this Simple Baked Salmon with Broccoli Pesto recipe!

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Baked Salmon with Broccoli Pesto

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Servings 3

Author Healthy Grocery Girl

Ingredients

• 3 6oz fillets of salmon
• 2 medium sweet potatoes
• 2 cups brussels sprouts
• 3 tablespoons extra virgin olive oil
• ½ lemon
• Himalayan pink salt

Pesto Ingredients

• 2 ounces fresh basil
• ½ cup broccoli florets
• ½ lemon
• ¼ cup extra virgin olive oil
• ¼ cup hemp hearts
• ½ teaspoon minced garlic
• Himalayan pink salt

Instructions

• To cook the sweet potatoes, preheat the oven to 350 Fahrenheit.
• Chop the sweet potatoes into ½ inch thick cubes, add to a baking sheet and toss with one tablespoon of EVOO and a pinch of salt.
• Bake on the middle rack in the preheated oven for 20 minutes.
• Stir and place back in the oven, increase temperature to 425 Fahrenheit, bake for 20 additional minutes.
• To cook the salmon, place the salmon on a baking dish, I like to use a glass pie dish. Place in the oven beneath the sweet potatoes at 425 Fahrenheit for 20-30 minutes.
• To make the brussels sprouts salad, using a mandolin or sharp knife, shave the brussels sprouts. Toss with two tablespoons EVOO, juice from ½ lemon and salt.
• To make the pesto, pick the basil leaves from the stem. Rinse both the broccoli and basil and pat dry. Add basil, broccoli, juice from lemon and all remaining pesto ingredients to a blender and blend until smooth.
• Plate your salmon with a dollop of pesto and add your sides of sweet potato and brussels sprouts salad and enjoy!

Notes

I prefer my salmon more well done, which is why I cook the salmon for 30 minutes. Depending on the thickness of your fillets and the way you prefer your salmon cooked, 15-20 minutes at 425 degrees Fahrenheit could be sufficient.

SHOPPING FOR SUSTAINABLE SEAFOOD

When shopping for sustainable seafood here are some key tips to follow:

Learn Your Store’s Sustainable Seafood Guidelines 

The most important tip is to trust your grocery store as they have done the hard work for you. Learn about your grocery stores sustainability guidelines – they post them on their website for full transparency! For example Whole Foods, where we often shop, has incredible seafood standards. These guidelines mean that they are sourcing sustainable seafood that have been harvested and grown responsibly.

Check For Certification Logos

Other things you can look for are certification logos like ASC, BAP, MSC.

ASC: The Aquaculture Stewardship Council (ASC) is a certification and labelling body for farmed seafood that manages global standards for responsible aquaculture.

BAP: Best Aquaculture Practices (BAP) is a seafood specific certification program that addresses the four key areas of sustainability—environmental, social, food safety, and animal health & welfare—at each step of the aquaculture production chain.

MSC: The Marine Stewardship Council (MSC) is an independent non-profit organization which sets a standard for sustainable fishing.

WHY SEAFOOD MATTERS

Eating seafood matters for our health and our planet’s health. When you incorporate seafood into your diet you’re supporting both your health short-term and long-term and supporting the working waterfront communities.

Disclosure: This video and blog post is sponsored by Seafood Nutrition Partnership