September 17, 2018

Baked Rainbow Trout Fillets with Roasted Vegetables

A one-pan recipe for Baked Rainbow Trout Fillets with Roasted Vegetables for a healthy, light and delicious meal that can be ready in 30 minutes.

Overview

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Servings: 4
Calories: 390 kcal
Ingredients

  • Roasted Broccoli
  • 2 cups broccoli florets
  • 2 cups bell peppers
  • 1 cup sliced tomatoes
  • 6 baby carrots
  • 2 tbsp olive oil
  • salt and pepper to taste
  • Rainbow Trout Fillets
  • 2 rainbow trout fillets approx. 250g. each
  • olive oil
  • salt and pepper to taste
  • Lemon slices and chili pepper flakes (optional) to taste
  • 4 sprigs fresh parsley (optional)

Instructions

Rainbow Trout Fillets

  1. Pat the rainbow trout fillets dry with paper towels.
  2. Rub the fillets with olive oil, sprinkle with salt and freshly ground pepper.
  3. Add lemon slices and chili flakes if desired.
  4. Set aside.

Roasted Vegetables

  1. Preheat oven to 425F.
  2. Place a rack in the middle of your oven.
  3. Rinse broccoli, bell peppers, tomatoes, carrots and drain from water.
  4. On baking sheet add the vegetables, olive oil, salt and freshly ground pepper.
  5. Toss the vegetables with the oil and the seasonings and spread out on baking sheet.
  6. Bake in the oven for 10 minutes.
  7. After 10 minutes of roasting, stir the vegetables and push then to one side leaving just enough space to add the trout fillets.
  8. Place the fillets on the baking pan and return to the oven.
  9. Cook for another 10 minutes before checking fillets for doneness. You can do this by using a fork or the tip of a knife to flake the thickest part of the fish, if it flakes easily, the fish is done, if not return to the oven for a couple more minutes before checking again.
Categories: diet, energy, lifestyle, recipe
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May 16, 2018

The Best Paleo Chocolate Cupcakes

A healthy paleo chocolate cake that’s free of gluten, dairy, nuts, and refined sugar. Easy and quick to make, to satisfy any craving.

Ingredients for cupcakes (approximately 18 servings)

  • 3/8 cup (75 g) melted coconut oil
  • 3/4 cup (225 g) honey or maple syrup
  • 5/8 cup (60 g) cocoa powder
  • 3 eggs
  • 3/4 cup non-dairy milk (for instance coconut milk, rice milk or almond milk if not sensitive to nuts)
  • 3/4 cup (96 g) coconut flour
  • 3/4 cup (96 g) arrowroot flour
  • pinch of salt
  • 1 1/4 tsp baking soda
  • 1 1/4 tsp baking powder (gluten free)
  • 1 1/2 – 2 cups paleo & vegan chocolate frosting

Instructions

  1. Pre-heat the oven to 355 ºF (180 ºC) and line with 18 cupcake liners.
  2. In a bowl, whisk together melted coconut oil, liquid sweetener of choice and cocoa powder until you get a mixture resembling thick melted chocolate.
  3. Add the eggs, one at a time, and mix well after each addition.
  4. Add the almond milk and whisk until you get a mixture that resembles hot chocolate.
  5. Sift together the dry ingredients and add them to the wet mixture. Mix everything together until you get a homogeneous mixture with no clumps. The final batter will be quite dense, but that’s OK.
  6. Divide the cake batter evenly between the three cake tins and smooth out the tops with a spoon or spatula.
  7. Bake in the pre-heated oven at 355 ºF (180 ºC) for about 20 minutes, or until the cakes have risen and an inserted toothpick comes out clean.
  8. Remove the baked cakes from the oven and allow them to cool. In the meantime, whip up a batch of the chocolate frosting. (recipe below)
  9. Pipe the frosting using your favorite tip. I used a star tip. Sprinkle some gluten-free sprinkles for fun and enjoy!
  10. The paleo chocolate cake keeps well in a closed container in a cool, dry place for about 3 – 4 days.

Healthy 3-Ingredient Paleo & Vegan Chocolate Frosting (Gluten & Dairy Free)

Ingredients

  • 2 medium avocados, peeled and de-seeded (they have to be perfectly ripe!)
  • 3/4 cups (60 g) cocoa powder
  • 1/2 cup (135 g) maple syrup of honey (you can add more if you want a sweeter frosting – add 1 additional tbsp at a time, tasting as you go)

Instructions

  1. In a food processor or blender, blend the avocados until smooth.
  2. Add the cocoa powder and (liquid) sweetener of choice, and blend until all ingredients are fully combined. You should get about 1 1/2 – 2 cups of silky smooth, shiny chocolate ganache.
  3. You can eat the ganache as a pudding or use it to frost cakes, cupcakes or brownies.
  4. The healthy paleo & vegan chocolate frosting keeps well in a closed container in the fridge for 3 – 4 days.
Categories: diet, lifestyle, recipe
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