Smoked Salmon and Dill Dip
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  1. Smoked Salmon and Dill Dip

    Here’s a dip that is low in fat and high in muscle-building protein! How’d I do that? By using plain Greek yogurt and mixing in delicious, smoked salmon.

    This dip is fantastic to serve with company, rather than chips and salsa. By slicing fresh veggies instead of using grain-filled crackers or chips, you’ll be saving yourself the guilt while enjoying delicious, creamy and crunchy goodness! Enjoy!

    What you need
    Serves 4

    • 1 cup Greek yogurt
    • 4 oz. chopped smoked salmon
    • 1 teaspoon dried dill weed or 1 Tablespoon fresh dill weed
    • 4 Bell peppers, sliced

    Instructions

    1. In a medium bowl, combine ingredients and divide evenly. Serve with bell peppers.

    Nutrition
    One serving equals 113 calories, 3g fat, 480mg sodium, 8g carbohydrate, 3g fiber, and 13g protein

  2. Red Bean and Lentil Casserole

    Is there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come.

    This fiber-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavor that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy!

    What you need

    Serves 8

    • 1 teaspoon olive oil
    • 1 large onion, peeled and finely chopped
    • 1 teaspoon garlic, peeled and finely chopped
    • 1 red bell pepper, seeded and chopped
    • ½ cup dry sprouted lentils, such as Puy or green
    • 2 ½ cups low-sodium, organic vegetable broth
    • 1 large cooking apple such as Granny Smith or Macintosh, peeled, cored, and chopped
    • 2 teaspoons dried basil
    • ¼ cup white wine
    • 1 (14oz) can chopped tomatoes
    • 1 (15oz) can kidney beans, drained and rinsed
    • ½ cup shaved Parmesan cheese
    • Salt and pepper to taste
    • Grated parmesan cheese (optional)

    Instructions

    1. Preheat the oven to 350ºF. Lightly grease a 9×13 casserole pan with olive oil.

    2. Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent.

    3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.

    4. Add the peppers, basil, apple, white wine, shaved Parmesan cheese, and canned tomatoes and mix well.

    5. Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in the oven for 30 minutes.

    6. Serve immediately, or freeze remaining portions in individual servings.

    Nutrition

    One serving equals 260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fiber, and 18g protein

  3. Salmon and Lentil Packets

    salmonHere’s a recipe for all of you who tell me that you don’t know how to cook. With this simple technique of folding ingredients in a parchment paper packet and baking it in the oven, anyone can make this delicious, nutritious, fitness meal.

    This recipe combines tender salmon fillets with fresh kale, savory lentils, tangy cherry tomatoes in a refreshing cilantro dressing. It’s refreshingly delicious, especially considering how healthy all of the ingredients are. Give it a try and let me know what you think…

    Courtesy of RealHealthyRecipes.com

    Servings: 4

    Here’s what you need

    • 1 tablespoon olive oil
    • 2 tablespoons dry sherry (or white grape juice)
    • 1 teaspoon ground cumin
    • 1 teaspoon sweet paprika
    • ½ cup fresh cilantro
    • 1 lemon, tested and juiced
    • 1 teaspoon garlic, minced
    • 4 (6 oz) salmon fillets
    • ½ teaspoon sea salt
    • ¼ teaspoon black pepper
    • 8 ounces cooked lentils
    • 4 cups kale, steamed and chopped
    • 20 cherry tomatoes (various colors, halved)

    Instructions

    1. Preheat the oven to 400 degrees F.
    2. In a blender combine the olive oil, wine, cumin, paprika, cilantro, lemon juice, lemon zest and garlic.
    3. Season the salmon fillets with ½ teaspoon sea salt and ¼ teaspoon black pepper.
    4. Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the lentils and of the chopped kale in the center of the top half of each parchment. Top with a salmon fillet, 10 tomato halves and ¼ of the cilantro dressing.
    5. Fold the bottom half of the parchment paper over the salmon and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
    6. Bake the salmon packets for 25 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. If desired, garnish with fresh cilantro, lemon zest and more cherry tomatoes. Enjoy!

    Nutritional Analysis

    One serving equals: 535 calories, 26g fat, 25g carbohydrate, 5g sugar, 389mg sodium, 7g fiber, and 46g protein.

  4. Red Bean and Lentil Casserole

    Red Bean and Lentil CasseroleIs there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come.

    This fiber-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavor that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy!

    Servings: 8

    Here’s what you need…

    • 1 teaspoon olive oil
    • 1 teaspoon garlic, peeled and finely chopped
    • ½ cup dry sprouted lentils, such as Puy or green
    • 2 ½ cups low-sodium, organic vegetable broth
    • 1 large cooking apple such as Granny Smith or Macintosh, peeled, cored, and chopped
    • 2 teaspoons dried basil
    • 1 red bell pepper, seeded and chopped
    • 1 large onion, peeled and finely chopped
    • ¼ cup white wine
    • 1 (14oz) can chopped tomatoes
    • 1 (15oz) can kidney beans, drained and rinsed
    • ½ cup shaved Parmesan cheese
    • Salt and pepper to taste
    • Grated Parmesan cheese (optional)

    Directions

    1. Preheat the oven to 350ºF. Lightly grease a 9×13 casserole pan with olive oil.
    2. Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent.
    3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.
    4. Add the peppers, basil, apple, white-wine, shaved Parmesan cheese, and canned tomatoes and mix well.
    5. Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in oven for 30 minutes.
    6. Serve immediately, or freeze remaining portions in individual servings.

    Nutritional Analysis: One serving equals: 260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fiber, and 18g protein


Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com