Eat Clean and Stay Energized: Healthy Recipes and Tips for a Cleaner Diet

 

Our food supply has changed dramatically over the last few years. Many of us now know the benefits of ‘Eating Clean’, having more energy, and staying well!

Why Eating Clean Matters

To get ‘clean’ it is important to read labels. Be aware that many food companies are giving unwanted chemicals normal-sounding names. My guide: if there are more than three ingredients I cannot pronounce, I don’t buy it. I try to avoid eating anything white (well, except for cauliflower). You do not have to give up meat completely—just crowd it out with lots of good vegetables.

Contribute to the Ship to Shore Charter Yacht Collection

I’m working on a new ‘healthy’ cookbook: the Ship to Shore Charter Yacht Collection. My friend Judy Peacock contributed the Easy Seaweed Wrap recipe below. Should you or any chef you know be interested in contributing to the book, I would love to hear from you. Please Email: [email protected]

Caribbean Cooking: Happy Valentine’s Day

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Easy Seaweed Wraps

Prep time: 20 minutes
Serves: 4

Ingredients:

• 8 Nori seaweed sheets (shiny side face down when filling)
• Small bowl warm water (to dampen edges of seaweed sheet so they stick and seal easily)

Filling:

• Rice wine vinegar
• 1-2 tbsp peanut or cashew butter
• 1 small carrot, grated
• 2 mushrooms, finely chopped
• Several leaves of spinach
• 1 green onion, chopped
• 1 small beet, grated
• 1-2 tbsp cheese

Instructions:

1. Place seaweed sheet on sushi roller and sprinkle it with Rice Wine vinegar.
2. Spread the peanut butter at the bottom edge.
3. Add the vegetables in layers.
4. Add the cheese.
5. Roll tightly and cut in half.
6. Dip in sauce, eat, and enjoy.

Dipping Sauce:

• 1-2 tbsp soy sauce
• 1 tsp rice wine vinegar
• Dash of sesame oil

Note: You can add any vegetables you like—alfalfa sprouts, chopped cilantro, thinly sliced cucumber, radish, avocado, etc.

Tip: Moisten the edge of the Nori sheet when you finish rolling it up to help seal the roll and make it much easier for cutting in half. Nori has a shiny side and a rough side. Place the shiny side face down on your sushi board and the rough side facing up. This way, it seals better. Wraps are best eaten immediately.

A Seaweed Problem

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Simple Baked Salmon

Prep time: 5 minutes
Cooking time: 10 – 15 minutes
Serves: 4

Ingredients:

• 4 Salmon fillets
• Fresh lemon juice
• Olive oil
• Minced garlic
• Freshly ground salt and pepper
• Garnish: Chopped parsley or dill

Instructions:

1. Preheat oven to 400ºF.
2. Place salmon fillets in a greased baking dish, with the skin side down.
3. Pour over fresh lemon juice, olive oil, minced garlic, salt, and pepper.
4. Bake for 10 – 15 minutes.
5. Garnish with parsley or dill.

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Cauliflower Rice

Prep time: 10 minutes
Cooking time: 15 minutes
Serves: 4

Ingredients:

• 1 large cauliflower, cut into large chunks
• 2 tbsp extra virgin olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400ºF.
2. Pulverize cauliflower in a food processor and pulse until broken down into rice-size pieces.
3. Bake on a greased cookie tray for about 15 minutes.
   Or …
4. Heat olive oil in a skillet over medium-high heat; add cauliflower ‘rice’, salt, and pepper.
5. Cover skillet and cook until heated through, 3 to 5 minutes.
6. Remove lid and fluff ‘rice’ with a fork.

Caribbean Cooking with Cauliflower

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Homemade Fudge

Prep time: 10 minutes
Chilling time: about 1 hour
Serving: one piece per person

Ingredients:

• 2 tbsp liquid coconut oil
• 2 tbsp coconut palm sugar
• 2 tbsp cocoa powder
• 1 tbsp whole milk
• Pinch of salt

Instructions:

1. In a medium-sized bowl, stir together all the ingredients except the milk.
2. Slowly add the cold milk and stir well.
3. Pour into a custard cup lined with plastic wrap.
4. Put into the refrigerator for 1 hour or until fudge hardens.

Jost Van Dykes Homemade Boating Tradition

 

Capt. Jan Robinson has written for ALL AT SEA since 2005.