Spicy Spicy Mahi Mahi + Bacon Asparagus & Spicy Carrots

April 1, 2016

Well hello friends! It has been waaaay too long since we've talked. I know you're not looking for excuses – but I've got 'em if you want 'em. Work stuff. Life stuff. Nutrition schooling. Wedding planning. Breathe in. Breathe out. Okay, that's enough. Let's get to what you came here for.

My favorite kind of recipes are the ones that I make up on accident. They feel like a stroke of pure genius. What if I…? And then I added…? OH! And just a pinch of…! These are the truly original recipes because they happened from a series of accidental circumstances. Here's how this one happened:

My fiance brought home mahi mahi. I knew I wanted something with a little heat to it, so I created this concoction of herbs and spicy spices. But then, I had all this leftover seasoning. And I HATE wasting good food. So I identified the one vegetable that's always in my refrigerator, and always up for anything – CARROTS! I shredded them up, cooked them in leftover bacon fat I had in my fridge from Saturday morning breakfast, and sprinkled them with my spicy seasoning. Voila! A Heallthy Stacey recipe was born.

Oh. And let's not forget the health benefits of everything in this dish.

Why Mahi Mahi Is Awesome:

Great source of protein and omega-3 fatty acids. Has a ton of selenium in it – an antioxidant thought to have cancer protecting qualities, as well as vitamins B3 and B6, and iron. It is a mild-flavored fish, so it's great for those who know they should eat fish, but hate that fishy smell and taste.

Take Note: Since it is a low-fat, you will want to add some form of stable cooking fat to it before you grill or bake it to keep it moist.

Why Asparagus is Awesome:

Your digestive system loves Asparagus. Not only does it have a good amount of fiber and protein, it also has something called inulin. You may have heard of this thing called a "prebiotic." The idea is that inulin doesn't get broken down in the first segment of our digestive tract. Instead, it passes through undigested all the way to our large intestine, where it gets a big welcome party. Because there, it serves as an ideal food source for bacteria assocated with better nutrient absorption, lower risk of allegies, and lower risk of colon cancer.

Take Note: How you store asparagus is VERY IMPORTANT. Unfortunately, it is much more perishable than a lot of its fellow vegetables. It willl quickly lose water, wrinkle and harden. However, you can slow down the process by wrapping the ends of the asparagus in a damp paper or cloth towel. But you really should consume them within a couple of days, otherwise your'e going to lose out on a lot of their benefits. Sorry!

Why Bacon Fat is Awesome-Ish:

Bacon is not evil. I swear. And I'm not just saying that because it tastes awesome on everything and I love it so very much. I'm saying it because it's the truth. Dietary saturated fat and cholesterol are good for us, and not just in moderate amounts. Fat is a great source of fuel. It’s excess protein consumption that should be feared more than excess fat consumption. Here's the -ish part. There are some fat choices that are better than others. And when it comes to bacon fat (lard), bacon has higher levels of polyunsaturated fats and lower levels of omega-3 than others (lower polyunsaturated fat and higher Omega-3 is ideal). Which just means that you shouldn't cook with it everyday. But there is NO harm in indulging in bacon fat every once in awhile. It's still a hell of a lot better than cooking with canola oil (or any vegetable oil for that matter).

Spicy Spicy Mahi Mahi

If you like it hot like I do, you will like this fish. Note that, when I make up spice mixes, I tend to just add a dash of this and a dash of that – according to what I know I like. I encourage you to do the same. Consider the below measurements as loose guidelines and go to town!

Ingredients:

1 teaspoon dried herbs de provence/ italian herb mix
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon smoked paprika
1/2 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
S&P
1 spoonful of ghee, melted

Directions:

Preheat grill.
Mix seasonings together in a bowl.
Make a few slits in the mahi mahi with a sharp knife.
Rub Mahi Mahi with melted ghee.
Sprinkle seasoning all over fish until it is completely covered.
Cook Mahi Mahi for about 4 minutes per side. Note: this largely depends on your grill, so watch your fish closely. As soon as it easily flakes when you press it with a fork, it is done.

Bacon Asparagus & Spicy Carrots

This may look like just vegetables. But in reality, it's so much more. It's vegetables roasted in bacon fat. Yeah, you heard me. The key is: make sure the bacon comes from happy pasture-raised pigs. It makes all the difference. When your food is healthy, you’re healthy.

Ingredients:

1 teaspoon of bacon fat for asparagus + 1 teaspoon of bacon fat for carrots
1 bunch of asparagus
3 large carrots
1 teaspoon of leftover spicy seasonings from above (cayenne, herbs de provence, thyme, onion powder, paprika, S&P)

Directions:

Preheat oven to 375.
Melt 1 teaspoon bacon fat. Drizzle over asparagus.
Sprinkle S&P over the asparagus.
Stick in oven at 375 for 8 minutes.
Shred carrots into long strips.
Mix spicy seasonings together in a small bowl. Adjust amount of each seasoning to your taste.
Heat second teaspoon bacon fat on sauté pan till it’s hot.
Sauté carrot shreds for about 4 minutes – until they’ve shrunk a bit, but not to the point of crispy. Now sprinkle spicy seasoning over the carrots. Saute for 1-2 more minutes.
Pull asparagus out of the oven and sprinkle with spicy carrot shreds. You’ve never had veggies like this before.

That's all she wrote, folks!

Like what you read today? See those cute little social shapes underneath this post? They're for sharing! Click one to post to Facebook, Pinterest, Twitter, or comment right here on the blog. I would love to hear from you.

Can't get enough of all this healthy stuff? Then sign up for the newsletter where it says "Enter Your Email" at the top of this page. Too much of a commitment? That's cool. I also have a sweet Facebook page, deep-thoughted Twitter page, food-pornish Instagram handle, and recipe-filled Pinterest page.

Much Love,

Sources:

http://healthyeating.sfgate.com/mahi-mahi-healthy-5223.html
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=12
For The Love Of Bacon

Healthy Reviews

Grange Hall Burger Bar Review + Why Grass-Fed?

September 2, 2015

I recently met a new friend through Instagram. She had a simple question for me – what are my best healthiest restaurant recommendations in Chicago?

I racked my brain, challenged to give her the best answers I could, and at the top of my list, was the last place you’d expect: Grange Hall Burger Bar.

A burger bar?
Yeah. A burger bar. But not just any burger bar.

Chicago’s only Farm To Table Burger Bar dedicated to wholesome Grass-Fed beef, Free-Range turkey and local farm fruits and vegetables.

There aren’t many places in Chi-town that guarantee you a grass-fed, grass-finished burger, served alongside fresh ingredients that were literally picked from a Michigan farm just for your plate with an affordable menu.

Yeah. Grange Hall is where it's at. And it’s where I ended up only a few days after my Instagram friend asked if I’d like to join her on one of my recommendations.

And I am SO glad that I did. Because this was one of the best meals I’ve had in a long time. I’m not sure if that has more to do with the amazing company I had (she’s traveling America for 6 months writing city guides, she has an awesome food blog, and she loves talking good digestion just as much as I do), or the super fresh, super flavorful, super real food at Grange Hall.

But before I get into any of that, let’s start with why. (Thank you, Simon Sinek).

Why grass-fed? Why grass-finished? Why do I care?

Grass-Fed. You may have heard the word being thrown around on restaurant menus or at the butcher counter at your grocery store. And all you know is that it means MORE EXPENSIVE. If you’re not necessarily an animal lover, you most likely have no problem turning it down for the much less expensive, conventionally raised meat.

As always, I am not here to tell you to stop eating what you’ve been eating. If you’re even at the produce section of the grocery store buying real food to cook at home, then you’re already doing better than most. But I do want to point out a few facts that might make you reconsider your meat choices – at least every once in awhile.

Grass-Fed Meat Means…

Cows (and goats and lamb) were meant to eat green, leafy, natural plants, not grain.
When cattle eat grain their fat contains a higher amount of omega-6 fatty acids.
When cattle consume green leafy plants, as they were designed to do, their fat contains a higher amount of omega-3 fatty acid.
When we eat the cattle that ate the greens, our omega-6 to omega-3 ratio improves.
When we eat the cattle that the grains, our omega-6 to omega-3 levels are scewed, causing inflammation in our bodies.
An improved omega-6 to omega-3 ratio means decreased inflammation – a very good thing, as its the cause of numerous diseases or just general discomfort, as I’ve posted about before.
Many grocers label cattle "Grass-Fed" that they still feed grain right before slaughter to fatten them up (AKA Grass-Fed, Grain-Finished). Although a better choice, this kind of defeats the purpose and eliminates the benefits of every point above. Duh.

In short – you are what you eat. If you’re going through all the steps to eat your veggies, stay away from gluten and grains, reduce anti-inflammatory foods, and eat organic when you can, then you should make sure that your food is doing the same. And even if you’re not doing all of those things, eating grass-fed is a good place to start.

Just like butter, meat IS NOT BAD FOR YOU. It’s just the foods that ol' Bessie is eating and the hormones that she's pumping that are. If you're looking for some suggestions for where you can get your grass-fed meat, email me. I'm working on collecting a list together to post on this blog.

Okay, back to Grange Hall. As I was saying, every single lamb, beef and turkey burger is humanely raised and grass-fed. And the result is something mind-blowingly good.

What I Ate

I ordered the same thing I always order: The Michelle Burger. AKA, any burger of your choice atop the seasonal salad. Gluten-free buns are available. But why would I do that when my salad is made of locally-grown and incredibly fresh lettuce, strawberries, blueberry, snow peas, carrots and asparagus? Not to mention the homemade balsamic vinaigrette dressing and candied pecans that pair perfectly with a bite of lamb (my burger of choice).

The lamb burger (topped with roasted red pepper sauce, arugula, feta and pickled artichoke) was, unfortunately, only available for the season (and I believe as of this posting, will be gone). But I’m sure they will replace it with something equally as delicious.

The Atmosphere

The atmosphere is so welcoming. It’s literally housed in a barn (well, a barn-like building) on uber trendy Randolph Street. Open up the cute red door to find vintage wallpaper, quilted fabric and lots of cute little antique thingamabobs. Everybody – from the girls at the host stand to the always-smiley and knowledgeable waitresses – is so genuinely nice. I get the feeling the staff doesn’t just “work” there; they believe in what the owner is providing to the community. A real farm-to-table, know-where-my-food-came-from experience in the middle of downtown Chicago.

The Owner

The owner, Angela Lee, also just happens to be a farmer as well. OF COURSE SHE IS. She owns White Horse Farm in Southwest Michigan where her Grandpa and Grandma raise 100 head of grass-fed Black Angus cattle, along with hogs and chickens for their family needs. Besides the meat, there are also plenty of blueberries, apples, asparagus, tomatoes, cucumbers, herbs and more. Thus the fantastic pie selection and seasonally-based salads and burger toppings. Angela literally drops off the goods at Grange Hall kitchen. So when she says those infamous buzz words, “Farm-to-Table," she really means it.

If you live in Chicago, or are considering paying Chicago a visit, I highly, highly recommend Grange Hall.

The Details

The Website

The Menu

The Address:
844 West Randolph Street
Chicago, Illinois 60607

The Digits:
1-312-491-0844

Unsolicited Life Lesson

If you've ever thought to yourself,

That girl's/guy's Instagram feed is so cool. I wonder what they'd be like to hang out with?

I would say, Why not connect with them? You never know what amazing experience can come out of it. (Hi @andjelkaj! Safe travels, my friend. Till we eat again).

Much Love,

Like what you read today? Think somebody else would like Grange Hall Burger Bar or want to know more about Grass-Fed meat? See those cute little social shapes underneath this post? They're for sharing! Click one to post to Facebook, Pinterest, Twitter, or comment right here on the blog. I would love to hear from you.

Super Healthy Omega-3 Sardine Salad Recipe

August 12, 2015

Writing this blog often makes me realize that I am not following my own advice. I've written a lot about inflammation, including my most recent cauliflower post. But one of the most important things you can do to keep your inflammation low is increase your Omega-3 intake. And although I make a great effort to cook fresh fish once a week, I think I could be doing a lot better.

So I decided to reassess and see how I can shove it back in.

I started by adding a spoonful of Omega-3 oil to my smoothie every morning. This made a noticeable difference. For one, I feel more satisfied after my breakfast. And because I am also giving up coffee for a bit (more on that later), I found that it increased my energy and morning concentration.

Feeling these differences only made me want to get even more in my diet. But not through supplementation. Through food.

Enter: the sardine.

Ahhh, the sardine. The bottom of the aquatic food chain. The kind of canned fish that you’ve passed a million times in the grocery store, but most likely never even considered picking it up. The kind of topping that Michelangelo would put on his ‘za. (The turtle, not the artist).

I know, I know. Your face just scrunched up at the thought of eating one. But in all seriousness, sardines are one of the best and most underrated health foods out there. Better yet, they’re also one of the cheapest. I'm talking less than $2 here. And because they are at the bottom of the food chain – feeding solely on plankton, their mercury levels are much less of a concern than other fish higher up on the food chain.

Need more reasons before you dive in? Well, let me see…

Vitamin D $$Rich$$

This is the stuff that you're supposed to get from the sun (but if you live in Chicago like me, the rays can be PRETTY hard to catch). Sardines have an unusually high amount (one can gets you 63% of your daily intake). Plus, they are a great source of phosphorus, a mineral that is important to strengthen the bones.

Loaded with Protein

Protein = Amino acids.

Amino acids –> Create new proteins.

Proteins = Basis of muscles and connective tissues, antibodies that keep our immune system strong, and deliver oxygen and nutrients throughout our bodies. Good stuff.

Hearty Heart Health

Sardines actually rank as one of the THE MOST concentrated food sources of B12 in the world (one can will get you to 100% of your daily intake). Vitamin B12 promotes cardiovascular wellbeing.

Very Mineral-y

This is one of the few cases where getting the can is even better than getting fresh because with canned sardines, you’re getting the whole animal – bones and all. Don’t get grossed out; sardines are so small and cooked so thoroughly that even the bones are soft enough to eat, providing a concentrated source of vitamins, minerals, and healthy fats in one easy peasy package. I’m talking 35% of the recommended daily intake in one can.

Oh yeah, and the whole point – They are Omega-3 ROCKSTARS

They are one of the most concentrated sources of the Omega-3 fatty acids EPA and DHA, which have been found to lower triglycerides and cholesterol levels; one can of sardines actually contains over 50% of the daily value for these important nutrients. One can is actually equivalent to taking a fish oil supplement, but with even more added benefits. That’s insane.

Anyways, enough chit chat for today. I’ve got a great recipe to help you get a little sardine love in your life. I’m 99% sure that, even if you don’t think you like sardines, you’ll like them like this. And everything else in the recipe is also really, really good for you. Can’t go wrong. Right?

Much Love,

Like what you read today? Think somebody else would like to learn about sardines and Omega-3? See those cute little social shapes underneath this post? They're for sharing! Click one to post to Facebook, Pinterest, Twitter, or comment right here on the blog. I would love to hear from you.

SOURCES

Super Healthy Omega 3 Sardine Salad Recipe

This may be the easiest, quickest meal recipe I've ever put on this blog. It is stupid, simple, but ridiculously satisfying and really really good for you. Every single ingredient is beneficial to your health. I know what you're thinking - SARDINES? Yes, sardines. If you're ever going to love them, it will be in this form. So go ahead. Un-scrunch your face and give them a try. You just might LOVE them.

CourseDinner, Lunch

Servings	Prep Time
1 person	5 minutes

Servings	Prep Time
1 person	5 minutes

Super Healthy Omega 3 Sardine Salad Recipe

CourseDinner, Lunch

Servings	Prep Time
1 person	5 minutes

Servings	Prep Time
1 person	5 minutes

Ingredients

1/2 avocado
1 tin sardines in extra virgin olive oil
1 dash garlic powder
1 dash onion powder
1 dash salt
1 dash pepper
1 teaspoon nutritional yeast I love Bragg's brand
5 cherry tomatoes, chopped to make it pretty 🙂

Servings: person

Instructions

Slice your 1/2 avocado in a grid, then scoop out the meat with a spoon OR literally squish both sides of the shell together and squeeze out the avo.
Toss the rest of the ingredients in there - including your sardines! And mash them up with abandon.
Eat up and reap the benefits.

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Healthy Mind

Anti-Anxiety Herby Salmon + Avocado Recipes

July 21, 2015

Anxiety (aNGˈzīədē/) (n): an apprehension of the future, especially about an upcoming challenging task. Perfectly acceptable EXCEPT when the reaction is significiantly blown out of proportion.

I’ve always been a bit of an anxious person. Every time I think I’ve got a handle on my nerves, something happens that sets them off again. And it isn’t always the result of something drastic. Sometimes, it’s simply the to-do list in my brain firing off all of the things I haven’t done yet, and all of the dreams I have yet to accomplish.

My good friend and fellow over-achiever approached me the other day to tell me that her anxiety, unknowingly, had gotten so out of hand that it manifested in a physical reaction. She went to the doctor and was given, to my surprise, strict instruction to alter her diet temporarily to help her symptoms subside.

I love that this advice came from a traditional physician. I wish it were the solution more often instead of prescription drugs.

As much as I rely on food and nutrition to help me in every other area of my life, I had honestly never thought to use food to ease my stress and anxiety (wine doesn’t count). It makes perfect sense, however, that food can affect our mood. Everything you ingest has an affect on your body chemistry –whether negative or positive. So I did a little digging to see what foods could hit the calm-my-nerves-button. And this is what I found. I think you'll like what you see:

GREEN LEAFY VEGETABLES

What it’s got: Folate
What it does: Helps your body produce serotonin (the-feel good hormone) and dopamine (chemical critical to coordination, memory function, and your mood).

ORGANIC TURKEY BREAST

What it’s got: Tryptophan
What it does: It’s the Amino acid that your body converts into serotonin (the-feel good hormone).

FERMENTED FOODS

What it’s got: Probiotics
What it does: I've talked about the benefits of Fermented Foods plenty of times before. But here is yet another reason. The probiotics in fermented food nourishes your gut flora to support a positive mood.

SALMON/SARDINES/ANCHOVIES

What they got: The animal-based omega-3 fats EPA and DHA
What it does: This one is a little more complicated, but, in my opinion, one of the most important. So I'm going to attempt to explain it with the help of Dr. Barry Sears…

The brain is incredibly sensitive to inflammation. And when it is inflamed, it causes a breakdown in signaling between cells (which affects mood and anxiety). This cellular inflammation is caused by an increase in Omega-6 fatty acids (which is abundant in processed foods). In fact, many of the drugs that people with anxiety are put on are anti-inflammatory drugs for this very reason (aspirin, non-steroid anti-inflammatories, COX-2 inhibitions and corticosteroids). These drugs, however, cannot cross the blood-brain barrier. SO when it's inflamed, the brain's only protection is Omega-3. Unfortunately, most people aren't getting nearly enough of this in their diet (wild caught fish is expensive!). Studies have shown that high levels of Omega-3 can reduce anxiety (2). Which means, the more Omega-3 we get in our diet, the more seamlessly our brain can function, and the more we can relax. Salmon, sardines and anchovies have them in spades.

BLUEBERRIES

What it’s got: Anthocyanins – the pigments that give berries like blueberries and blackberries their deep color
What it does: These antioxidants aid your brain in the production of dopamine (chemical critical to coordination, memory function, and your mood).

DARK CHOCOLATE

What it’s got: Flavonols, a subclass of flavonoids, which are natural chemicals found in plants, fruits and vegetables.
What it does: Reduces cortisol – the stress hormone that causes anxiety symptoms. It also contains other chemicals that prolong the "feel-good" aspects of anandamide. One study in the Journal of Psychopharmacology also revealed that drinking an antioxidant-rich chocolate drink equal to about 1.5 ounces of dark chocolate daily felt calmer than those who did not.

KEY thing to remember here is that NOT ALL DARK CHOCOLATE IS THE SAME. The total antioxidant content of chocolate products are directly associated with the amount of raw cocoa it contains. So if you're going to eat it for the health benefits, the darker, the better. The Endangered Species Dark Chocolate with 88% Cacao is my absolute favorite. It is so smooth and indulgent with its high cacao content, but with a very small amount of sugar (5 grams/serving).

Fun fact: Anandamide is a derivative of the Sanskrit word “Bliss”

WATER (genius, I know)

What it's got: Hydration
What it does: Dehydration affects as many as 25% of those with persistent stress or more. Dehydration is also known to cause more anxiety.

AVOCADO

What it's got: Monosaturated fats
What it does: Regulates blood sugar levels. This combination of satiety and blood-sugar regulation can help keep your mood steady and even in times of stress.

Great. So what to do you do now? I guess you make a big green leafy salad with turkey, sardines, saurkraut, avocado and blueberries, wash it down with a BIG glass of water, and finish the meal with a nice piece of 88% cacao dark chocolate. Easy peasy. You'll be one relaxed, even-keeled cat. OR you can start small with a couple awesome go-to recipes of mine…

AVOCADO MASH RECIPE

I was so glad to see avocados on this list, as they are one of my all-time favorites. And with their decadent texture and comforting qualities, I’m not surprised. I very rarely go a day without one – whether in my morning smoothie or chopped up in my afternoon salad. But this recipe is perfect for fast and immediate comfort and satisfaction.

INGREDIENTS:

1 Avocado
1/2 teaspoon garlic powder
1 teaspoon lemon juice (fresh squeezed or bottled)
1 teaspoon nutritional yeast (if you’re dairy-free) OR 1 teaspoon shredded parmesan
Sprinkle of cayenne pepper

DIRECTIONS:

Mash up together in a bowl with a fork (really get in there and smash it up to get out all that anxiety)
If you choose…put it back in the avocado shell for smile-inducing presentation
Eat with a spoon!

HERBY SALMON RECIPE

INGREDIENTS

3 oz. Grass-fed butter, ghee or coconut oil
1 t. Course Himalayan salt
Zest of 1 Lemon
2 T. fresh herbs of choice (I used rosemary and thyme from my balcony garden)
1 Garlic clove, minced
Dash of White Pepper
4 Salmon Fillets, about 4-5 oz. each

DIRECTIONS

Preheat the oven to broil (or grill it if you've got one!)
Chop up your herbs and your garlic.
Toss them in a bowl, along with salt and white pepper and melt together for approximately 30 seconds. Stir until combined.
Place the salmon fillets on a broiling pan lined with aluminum foil that has been oiled so it doesn't stick.
Coat the salmon with half of the lemon herb butter, evenly spreading it over the tops of each fillet.
Place pan on about 6 inches away from the heat source. Timing here is key and very delicate. Becasue you're broiling, it's going to go fast. Let it go for about 3 minutes. Take it out. Turn over each filet. Brush eash side with the remaining herby mix. And put it back in for another 3 minutes. I'm 99% sure you won't need more than that. It should be nice and flaky.

References:

1. Kessler RC, Chiu WT, Demler O, Merikangas KR, and Walters EE. "Prevalence, severity, and comorbidity of 12-month DSM-IV disorders in the National Comorbidity Survey Replication". Arch Gen Psychiatry 62:617-627 (2005)

2. Buydens-Branchey L, Branchey M, and Hibbeln JR. "Associations between increases in plasma n-3 polyunsaturated fatty acids following supplementation and decreases in anger and anxiety in substance abusers." Prog Neuropsychopharmacol Biol Psychiatry 32:568-575 (2008)

Like what you read today? Think somebody else could benefit from a few anxiety-reducing foods? See those cute little gray shapes underneath this post? They're for sharing! Click one to post to Facebook, Pinterest, Twitter, or comment right here on the blog. I would love to hear from you.

Much Love,
Stacey

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