Healthy June Recipes

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Here’s a tasty way to prepare and enjoy fresh trout from the lake! The mango chutney is phenomenal all by itself, with notes of ginger, curry and lime taking center stage. The simple marinade on the trout saturates pleasing flavor into each bite. This recipe is a great one to add to your meal prep recipe list.Don’t limit yourself to just using trout with this recipe. If Mahi Mahi is more readily available to you then go with that.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

For the Rainbow Trout

• 1 lemon juice
• ¼ cup olive oil
• ½ teaspoon sea salt
• ½ teaspoon black pepper
• dash of Red Pepper Flakes
• 1 teaspoon Garlic, minced
• 4 Rainbow Trout Fillets (or Mahi Mahi)

For the Chutney

• 1 tablespoon coconut oil
• 1 teaspoon Garlic, minced
• 1 tablespoon Ginger Root, minced
• 1 small red onion, chopped
• 1 small red bell pepper, chopped
• 1 small green bell pepper, chopped
• 3 ripe Mangoes, chopped (don’t worry if your mangoes aren’t very ripe — once cooked it tastes much sweeter)
• 2 lime juices
• 1 tablespoon Curry Powder
• 1 teaspoon ground cinnamon
• dash of nutmeg
• dash of Red Pepper Flakes

For the Sautéed Cabbage

• 1 small head Green Cabbage
• 1 tablespoon coconut oil
• dash of sea salt
• dash of black pepper

Instructions

For the Trout

1. Place all ingredients, except the fish, in a high-speed blender. Blend until fully combined.
2. Combine the marinade with fillets in a large ziplock bag. Place in the fridge for 60 minutes.
3. Preheat oven to 450 degrees F, if fish is frozen; or 375 degrees F, if fish is thawed.
4. Grease a pan and place fish fillets on it. For frozen fish, bake for 12-20 minutes, until fish is opaque and flakes easily. For thawed fish, bake for 6 minutes, then flip and bake for additional 6 minutes.

For the Chutney

1. In a large skillet, heat coconut oil over medium heat. Add garlic and ginger root and sauté for a minute.
2. Add the onion and bell peppers and sauté for a few minutes.
3. Add the mango and spices. Continue to sauté for another 5 minutes, until everything has softened.
4. Turn the heat down to low and simmer for another 10 minutes.

For the Sautéed Cabbage

1. Wash cabbage and discard the first few leaves. Slice it thinly.
2. Place a large skillet on medium heat. Add the coconut oil, and once that melts, add the cabbage.
3. Sprinkle with salt and pepper, and cook for 5 minutes, stirring frequently.

To Serve

1. Arrange each plate with a bed of cabbage then top with a fillet smothered in chutney. Enjoy!

Nutritional Analysis

One serving equals: 364 calories, 13g fat, 45g carbohydrate, 38g sugar, 338mg sodium, 6g fiber, and 20g protein.

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There’s never a shortage of new and delicious ways to serve cauliflower rice, and this golden version is totally worth trying out. The rice is totally worth the effort to use fresh turmeric root! However if you don’t have any fresh turmeric root on hand then feel free to replace it with ½ teaspoon of dried turmeric.Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

• 1 head cauliflower, leaves removed and stemmed
• 1 tablespoon olive oil
• 1 yellow onion, chopped
• 1 can (13.66oz) coconut milk, full fat
• 2 tablespoons fresh tumeric root, peeled and finely grated (or ½ teaspoon ground tumeric)
• ¼ teaspoon sea salt
• ½ teaspoon coconut palm sugar
• ⅛ teaspoon ground cinnamon
• pinch of ground cardamon
• ⅓ cup golden raisins
• 1 teaspoon crushed red pepper flakes
• ⅓ cup salted, chopped pistachios

Instructions

1. Bring a large pot of water to boil. Add the cauliflower for 4 minutes. Drain and cool the cauliflower. Cut into florets.
2. Shred the cooled cauliflower in a food processor with the grating attachment.
3. Place the olive oil in a large skillet over medium high heat. Add the onion, cook for 5 minutes, until tender. Add the coconut milk, turmeric, salt, coconut sugar, cinnamon and cardamom. Bring the mixture to a gentle boil, then remove from heat and add the raisins. Let steep for 20 minutes.
4. Return to a low boil, stir in the shredded cauliflower and red pepper flakes. Cook until thickened, about 10 minutes. Remove from heat and top with the pistachios. Enjoy!

Nutritional Analysis

One serving equals: 32 calories, 1g fat, 5g carbohydrate, 46mg sodium, 3g sugar, 1g fiber, and 1g protein.

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Meatless Monday is a concept that has been gaining popularity over the past decade. The idea is that skipping meat on Mondays will improve our health and the health of the planet. This Stuffed Summer Squash is hearty, flavorful and satisfying…even without the meat!Courtesy of RealHealthyRecipes.com

Servings: 3

Here’s what you need

• 3 yellow summer squash
• sea salt
• black pepper
• 1 Tablespoons olive oil
• 1 leek, diced
• 1 cup mushrooms, diced
• 1 teaspoon fresh thyme
• 1 Tablespoon tomato paste
• ¼ cup dry white wine
• ½ cup quinoa, cooked
• ¼ cup fresh basil, minced

Instructions

1. Preheat the oven to 400 degrees F. Halve the squash lengthwise and scrape out the seeds. Lightly rub both sides of each squash half with olive oil and sprinkle with sea salt and black pepper. Place, cut side down, on a baking sheet. Roast for 10-15 minutes, until tender. Gently remove the tender center of each squash, leaving the skins intact. Chop the removed squash flesh and set aside. Line the squash halves, hollow side up, back onto the baking sheet.
2. Place a skillet over medium heat. Add the olive oil and diced leek. Cook, stirring often, for 4 minutes. Add the diced mushroom, fresh thyme and tomato paste. Cook for another 4 minutes. Deglaze the skillet with the wine, cooking for an additional 3 minutes.
3. Remove the skillet from the heat. Stir in the cooked quinoa, fresh basil and reserved, chopped squash flesh. Fill the squash skins with the quinoa mixture. Place back in the preheated oven for 15 minutes. Enjoy!

Nutritional Analysis

One serving equals: 163 calories, 3g fat, 25g carbohydrate, 15mg sodium, 2g sugar, 3g fiber, and 6g protein.