Tag Archives: Eating Clean

Salmon Cakes with Sriracha Mayo

So I am doing a detox cleanse (more details to be posted on that later this week) and I always find eating pure natural foods to be boring unless you plan ahead.  And of course I didn’t plan ahead well enough as I ventured onto this spring’s detox, so I found myself bored of the same tastes in the meals I was preparing after week 1.   I set out on Google to search for ideas that could excite my palette but would still be considered VERY clean.

I ended up stumbling upon salmon cakes made with brown rice instead of the usual bread crumb recipes on thekitchen.com (check out the original recipe here @ http://www.thekitchn.com/recipe-southeast-asian-canned-salmon-rice-cakes-with-sriracha-mayo-recipes-from-the-kitchn-186433.  The Sriracha Mayo sauce also sounded interesting but I have never been a fan of Mayo so I couldn’t decide if I should do an entirely different sauce such as greek yogurt and dill to be more similar to a tartar sauce?  I decided to try the recipe as is as I do like Sriracha sauce and I had recently picked up a can of Vegenaise at the Organic Garage to try.

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I decided that I still wanted to incorporate dill so I picked up a fresh bunch.  Instead of making a dill sauce I decided to just add the dill into the salmon cake alongside the cilantro. The other change I made was to add some spices; I love incorporating turmeric whenever I can due to its anti-inflammatory health benefits so I decided to throw a couple dashes into the recipe.  Turmeric also adds a wonderful yellow colouring to anything it is added to!  The recipe was really easy to prepare and only took 15 mins of prep (as I already had cooked brown rice on hand) and about equal cooking time, making it an even bigger winner because 30 mins for a gourmet treat such as salmon cakes is a huge plus.

What I was not prepared for as I tried my first bite was how heavenly, delicious, and incredibly exciting the Sriracha Mayo sauce was.  If you couldn’t tell how much I loved it by the last sentence this should do it for you – I literally found myself scraping the sides of the ramekin I made it in and licking the spoon.  I found this especially weird since I really do not consider myself a sauce’y’ type of girl, I usually always opt for seasoning instead of a sauce.

Since trying this out for the first time last week I have bought more salmon to make it again tomorrow night and truly think this will always be a staple in my weekly meal plans!  Let me know if you try it and feel the same!

Ingredients:

  • 2 cans of salmon (I just noticed they were supposed to be skinless and boneless but I just used the regular “aka cheaper” cans when making it and it turned out fine; as I recently learned you can eat salmon bones and skin)
  • 1 cup of brown rice (I used basmati brown rice)
  • 2 eggs (free run eggs preferably)
  • 2 tbsp of minced cilantro
  • 2 tbsp of minced dill
  • 1 small shallot diced
  • Juice of a lime (approx. 1 tbsp)
  • 1 tsp of fish sauce
  • 1 tbsp of turmeric

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Steps:

  1. Place all ingredients in a bowl
  2. Mix
  3. Use your hands to create salmon cakes (or any other shape you prefer)
  4. Place onto a greased pan (these do stick – I found my first batch especially stuck to the cast iron pan I used which is suggested as I opted for no oil to save on some calories)
  5. Bake in the oven at 400 F for 20 mins – I didn’t find I needed to turn them over

Srriacha Mayo Sauce

  • 3 tbsp of Mayo
  • 1 tbsp of Sriracha Sauce (aka rooster sauce) – typically found in the asian section of grocery stores

Just mix both ingredients in a ramekin or small bowl and serve with the cakes either on top or on the side!

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NUTRITIONAL INFORMATION – Per salmon cake with sauce (9 servings)

Calories: 260.3g; Total Fat: 10.9g; Saturated Fat: 2.8g; Sodium: 268.5mg; Potassium 370.3mg; Total Carbohydrates 15.3g; Dietary Fibre: 1.6g; Sugars: 0.9g; Protein: 23.2g; Vitamin B-12: 75.8%; Vitamin: B-6 17%;; Calcium: 22%; Iron: 10%; Niacin: 33%; Phosphorus: 36%; Selenium: 48%

Wow tons of nutritional value for a great calorie range if you can limit yourself to 1 or 2 that is!  Tastes great and ingredients are clean and simple!  Love it!

Cooking Dried Beans

There are many opinions on-line on the best way to cook beans.  You can buy at least canned or dried beans,  As long as you find canned beans with no added salt I think both options are great!  However for me personally it comes down to prep time, if I have the time I prefer to cook dried beans.  There are many reasons that dried beans have some added benefits to their canned counterparts but only if you take the time to pre-soak them.

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Pre-soaking dried beans claims to have many benefits, below you can find a few:

  • Less cooking time is required after pre-soaking which can help save more nutrients and the cost of energy required when cooking.
  • According to the California Dry Bean Advisory Board it also helps increase your bodies ability to digest beans, as pre-soaking removes complex sugars which can help cause gas if your body is sensitive to fibre or you have recently introduced beans into your diet. For more information click here.
  • Any dirt on the beans will likely be removed after pre-soaking and a few rinses before cooking.
  • Lastly pre-soaking causes beans to start sprouting (when I first read this I was pretty sceptical but as you can see in my picture above, it is no joke!).  According to Wikipedia, sprouts are said to have more nutritional benefits (for more information click here).

There are many different methods for pre-soaking your beans, all methods suggest the longer the soak the better.  Most people recommend soaking overnight.  It is also important that you shouldn’t let them soak too long either as the beans soak up a lot of water so if any parts are no longer covered they can begin to allow mould or other bacteria to grow!  I have learned that the hard way as well, so take it from my wasted bag of dried beans that it is no myth.

Preparation:

  1. Add your desired amount of dried beans to a bowl (or pot if you want to do a hot pre soak)
  2. Remove any shrivled beans or other matter that doesn’t look like it belongs
  3. Add enough water to cover your beans by at least half of your first finger (a couple of inches)
  4. If you are doing a cold water overnight soak just leave the beans as is and wait, and wait some more.  If you prefer to do a hot soak you can bring your water and beans to a boil for a few minutes then remove from the heat and let soak covered overnight.
  5. Rinse your beans after the pre-soak to remove the water and any remaining residue.  Do not use the remaining water for any of your cooking, dispose of it!  The water contains many of the complex sugars that you will want removed to avoid excess gas!
  6. Your beans are ready to cook!  I often enjoy throwing mine into a crock, pot after to cook on low heat for a few hours until I am ready to prepare a snack or dinner later on that day.

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I was up earlier than I expected this morning and found that I had left my sprouted beans for too long (over 24 hours) and had to re-soak another batch.  I decided to take my pictures for the post as well so you could all see what they looked like.  I figured I could edit the pictures during some point of our family Easter get together when I needed a break from all the conversation and yummy eats.  Apparently others took notice!  My brother decided to post an edited pic of me editing my pictures for this blog, check it out below and stay thirsty my friends 😉

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Clean Fifteen

Yesterday I listed all the fruits and veggies that you really should try to buy organically because they are the top 12 pieces of produce that contain the most pesticides.  Today I will share the positive side of the story…not only is there 12 fruits and veggies BUT 16 that you can likely get away with buying in the regular produce aisle!  This can help you SAVE $$$ and spend the extra on buying organic for the dirty dozen for more effective results for Eating Clean!

The Clean 16 Fruits/Veggies with the least amount of pesticide residue:

  1. Onions
  2. Sweet Corn
  3. Pineapples
  4. Avocado
  5. Cabbage
  6. Sweat Peas
  7. Asparagus
  8. Mangoes
  9. Eggplant
  10. Kiwi
  11. Domestic Cantaloupe
  12. Sweet Potatoes
  13. Grapefruit
  14. Watermelon
  15. Mushrooms

Source:

EWG’s 2012 Shopper’s Guide to Pesticides in Produce™