Oven-baked Goat Cheese Salmon by beYOUtiful

You may not know that, but I have never been cooking in my life up till 3 years ago. I was “allergic” to anything what had to do with kitchen. My mom would never make me learn anything to cook. Eventually she expressed her hopes for me having a husband who will be a great cook, otherwise as she said: “we both will die of hunger” LOL

The cooking lesson I delivered and organized for myself was the one by myself !! Yes, after heart attack, I hired nutritionist who gave me full list of groceries, starting from macros finishing with spices and tools I needed and there I was…on the path to learn something super exciting!! It started with totally plain chicken or ground turkey, steamed paper-like tasting asparagus and no knowledge what is what, how do I combine foods with herbs and how do I make a meal delicious!

Today I am presenting to you one of the best best best tasting meal I have ever done in my life!!! I hope you enjoy it and leave me a comment how did you like it!!!

 

Oven-baked Goat Cheese Salmon

  • 28oz (1 ¾ pound) of Wild Alaskan Sockeye Salmon
  • ½ cup of Goat Cheese
  • 1-2 tbsp of dill (dried or fresh)
  • 3 tbsp of Avocado Oil
  • 7 (1 medium) ounces of Zucchini
  • Salt
  • Pepper

Directions:

  • Lay the fish fillet in an oven-safe glass pan or dish
  • Preheat the oven to 350F
  • In a small bowl, mash the goat cheese with the avocado oil and dill
  • Salt and pepper the fish fillet, and then spread the cheese mixture over it evenly
  • Lay the zucchini slices on the goat cheese
  • Bake the fish for 20-25 minutes
  • Enjoy it!

 

Makes 10 servings.

NUTRITION FACTS per 1 serving:

152 calories, 1g carbs, 9g fats, 19g proteins, 99mg cholesterol, 360mg sodium, 81mg potassium

 

You got this beYOUtiful! ❤

Sick-Day Fun Foods

Being sick is not a fun…right? Yes, I know that….

But as soon as your body allows you to get up and eat (which in many cases could be really hard), get yourself some of those new smoothie or meal I just did while being sick…. Make sure you drink a lot of water, or even better – water with Organic Tart Cherry Juice in it to boost your body with vitamin C and antioxidants!

And here we go to a food – yummy!!!

First, I did two smoothies during a day. Smoothies seemed to me the best in terms of sipping slowly without overloading your stomach, especially when you have no appetite!

First one, HEMP BANANA SMOOTHIE:

  • 2 tbsp hemp seeds
  • 1 banana, raw or frozen
  • 2 tbsp hemp protein powder
  • 1 tsp vanilla powder or extract
  • ½ cup coconut hemp milk (can be any other like almond, coconut, rice, cashew etc.).

Nutritional Facts per serving: 326 calories, 15g fats, 32g carbs, 3g fiber, 19g proteins, 0mg cholesterol, 119mg sodium, 386mg potassium.

Second one, STRAWBERRY PEANUT BUTTER SMOOTHIE (little richer than previous one):

  • 2 tbsp organic peanut butter (or almond butter)
  • 1 banana, raw or frozen
  • 1 cup flax milk unsweetened (or almond, coconut, hemp, cashew milk etc.)
  • 5 oz strawberries, raw or frozen (or blueberries)
  • 1 tbsp organic coconut oil

Nutritional Facts per serving: 480 calories, 34g fats, 42g carbs, 8g fiber, 10g proteins, 0mg cholesterol, 82mg sodium, 578mg potassium.

Once my body wanted to eat, I did EGG QUINOA CAKE – very rich in good proteins, animal and plant-based.

  • 4 eggs
  • 6 egg whites
  • ½ cup organic quinoa
  • 1 cup coconut hemp milk (can be any other like almond, coconut, rice, cashew etc.)
  • 1 tbsp garlic powder or raw chopped garlic
  • 1 tsp dried thyme
  • Pinch of salt
  • Pinch of black pepper
  • 2 cups of chopped kale (or spinach)
  • ¾ cup of grated Parmesan Cheese

I mix everything together but not cheese, and bake at 350F for 45min. After that I take it out and sprinkle with grated cheese and bake for additional 10-15min at 350F.

Servings: 4.

Nutritional Facts per serving: 272 calories, 11g fats, 19g carbs, 2g fiber, 22g proteins, 197mg cholesterol, 542mg sodium, 206mg potassium.

I am not saying those made me get up on my feet right away, being ready to kill next Spartan workout, run or swim!

However, it definitely fueled my body with all important ingredients. On top of that, adding more vitamin C then usually, drinking water, sleeping more than I could even think is possible, made my day, made my body feel better and my mind peaceful.

STAY HEALTHY!!!!

YOU ARE IN IT TO WIN IT!!!!

YOU got this beYOUtiful!!!! ❤

How to start the day with a great nutritious drink and an energy boosting coffee ?

Starting day at 4 am is not an easy task for many. For years, I was a late morning person making fun of those getting up at 4 am…”oh at this time I turn to the left side of my bed lol”. But getting up earlier gives a lot of time to do task you most likely won’t be able to get done later in a day!

In order for me to get me going so early, have an amazing ME-time in the morning, time for workout and positive affirmations before starting my actual work, I get my coffee (with no whip cream… sorry grrr) and some kind of smoothie!

Today I wanna share with you two options which blew my mind once I discovered them (by mixing up few things for few mornings LOL), and gave me a great boost into a day full of activities and responsibilities!

https://www.facebook.com/mdsb.fit/

 

Coconut Protein Coffee Booster

1 scoop of vanilla protein powder (or unflavored)

1 tbsp coconut oil

1 cup of black coffee

½ cup of coconut milk

NUTRITION FACTS: Calories: 248; Fat: 16g; Carbs: 3g; Fiber: 1g; Sugar: 1g; Protein: 25g

First, pour a half a cup or one cup of boiled warm (NOT HOT) water to dissolve protein powder. Add coconut oil and pour freshly brewed coffee. Mix well to dissolve coconut oil (in cold temperatures coconut oil solidifies). Add milk and mix again.

Coconut oil has a lot of important health benefits. It was shown to be very anti-inflammatory, boosting your body’s energy. It improves endurance as well as muscle building and losing body fat. It improves memory and brain function. It helps with digestion. It prevents osteoporosis, reduces the outcomes of arthritis. It is amazing for your skin and hair. Together with caffeine in your coffee will boost your energy, increase your metabolism and stimulate the processes of body fat loss.

https://draxe.com/coconut-oil-benefits/

https://draxe.com/benefits-of-drinking-coffee/

 

Spartan Kiwi Blueberry Protein Smoothie

1 oz of raw kale (1 medium leaf)

2.5 oz blueberries (1/3 cup)

1 cup of cashew milk

1 kiwi

1 scoop of vanilla protein powder

Water (if needed)

NUTRITION FACTS: Calories: 247; Fat: 6g; Carbs: 24g; Fiber: 5g; Sugar: 14g; Protein: 28g; Cholesterol 58mg; Potassium: 450mg; Sodium: 222mg

 

Kale is a cruciferous vegetable (Brassica oleracea), and is related to broccoli, Brussels sprouts, bok choy, and cauliflower. It contains many of the health benefits typically found in this group of super foods.

Always wash your kale as it is consistently ranked as a food that is known to be pesticide heavy. For this reason, buy organic when you can.

Is kale good for you? Let’s see; inside this low-calorie green you will find more vitamin C than in an orange and more calcium per gram than milk. Kale consists of a load of alpha-linoleic acid (ALA), an omega-3 fatty acid that is linked to brain function. It is rich in a compound called sulforaphane (particularly when chopped or minced), which has potent anti-cancer properties.

 

Kiwifruit is native to north-central and eastern China. A medium size kiwifruit provides 1 g protein, 11 g carbohydrates, and 2.6 g dietary fiber (found partly in the edible skin) while only containing 46 calories.

Kiwi helps your digestion with enzymes called actinidain, a protein-dissolving enzyme that can help digest a meal much like the papain in papaya or bromelain in pineapple. It also helps manage blood pressure because it is high in potassium which helps keep our electrolytes in balance by counteracting the effects of sodium.

Kiwi boost your immunity because it consists of high level of vitamin C content along with other antioxidant compounds has been proven to boost the immune system.

It supports also weight loss. Kiwi’s low glycemic index and high fiber content means it will not create a strong insulin rush like other fruit with high sugar contents—so the body will not respond by storing fat.

Kiwis are a great source of fiber. This prevents constipation and other intestinal problems. The fuzzy fiber of kiwi helps bind and move toxins from your intestinal tract.

 

Blueberries are among the most nutrient dense berries. A 1 cup serving (148 grams) of blueberries contains of 4 grams of fiber, 24% of vitamin C, 36% of vitamin k and 25% of manganese (of the RDA).

They also contain small amounts of various other nutrients.

They are about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates. Calorie for calorie, this makes them an excellent source of several important nutrients. Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables.

Blueberries protect cholesterol in the blood from becoming damaged.  They may lower blood pressure. Anthocyanins in blueberries can have anti-diabetic effects. Blueberries may also help reduce muscle damage after strenuous exercise.

https://authoritynutrition.com/foods/blueberries/

 

As you can see, ingesting that load of great food, nutrients and energy boosters in the morning will really have a great impact on your energy level throughout the rest of the day!

 

STAY HEALTHY!!!!

YOU ARE IN IT TO WIN IT!!!!

YOU got this beYOUtiful!!!! ❤