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almond

2 healthy salmon recipes for fall

2 healthy salmon recipes for fall

Healthy-salmon-and-peas-risotto.jpg

Cooler weather means warmer dishes on our plates. As much as we'd like to eat banana ice cream every single day, it isn't comfortable to have a persistent case of the shivers. Unearth your scarves from the cavernous depths of your closet, snuggle under a warm blanket, and make these healthy salmon recipes for fall.  You'll get a generous dose of omega-3 fatty acids and you'll feel satisfied for hours.

Salmon and peas risotto

Although this recipe is a bit more complicated than the meals I include in my regular repertoire, it's absolutely worth it. This healthy salmon and peas risotto just takes a little bit of time, care, and patience. Make sure that you select fillets of salmon without any bones - you won't want them to prick your mouth as you eat this delicate dish. Use brown arborio rice to maximize the amount of fiber in this recipe, as whole grains are slower to digest and will keep you fuller for longer.

Make this for a special family dinner, or cook a big batch for yourself and eat it throughout the week. Click here for a homemade vegetable stock recipe, or use a prepared version with reduced sodium.

Ingredients

  • Vegetable stock – enough to cook both the salmon and the rice with it
  • Canned or frozen peas
  • 2 fillets of salmon without any fish bone
  • 1 cup of arborio rice
  • 1 onion
  • 2 cloves of garlic
  • 1 hot pepper
  • Olive oil
  • Some lemon juice
  • Salt and pepper

Salmon and peas risotto recipe - a perfect healthy family dinner // The PumpUp Blog

Instructions

Bring about 2-3 cups vegetable stock to boil in a large pot. When starts to boil, turn the heat on low and then put the salmon and let it cook. When the salmon is ready, take out of pot and set aside.

In a non-stick pan sprinkle some olive oil, chop the onion and the garlic in thin squares or strips and let it cook until onion is translucent and garlic is browned. Then add the rice, stir, add one ladle of the vegetable stock at a time and stir until all the stock is gone – repeat until the rice is ready (should be a bit gummy when you bite it, rather than hard). Season as you wish.

Before you put the last ladle of stock in, cut the add in hot pepper and peas and stir until cooked. Break the salmon apart into medium flakes and fold into risotto. Add some fresh parsley and a little bit of lemon juice and enjoy.

This recipe was created by PumpUp member @annaaa_. Follow her blog to learn more about her. 

Almond Crusted Salmon

Almond Crusted Salmon - The perfect fall dinner! // The PumpUp Blog

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 salmon fillet
  • 1 tbsp honey
  • 1/4-1/2 cup whole almonds
  • Salt and pepper

Instructions

Preheat your oven to 200 degrees celcius. Glaze an oven-proof dish with oil, place salmon in dish and cover with honey, salt, and pepper. Chop almonds into coarse pieces and sprinkle them on top of the honey-glazed salmon. Bake the salmon for 15 minutes, or until it falls into soft flakes when you break it apart with a fork.

This recipe was shared by PumpUp member schack33.


Loved these healthy salmon recipes for fall? Share your favorite ways to prepare salmon in the comments below. How often do you eat salmon?

 

12 mind-blowing almond recipes for your inspiration

12 mind-blowing almond recipes for your inspiration

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Though almonds are a perfectly palatable fuss-free snack, there are several paths to be charted in the realm of almond preparation. If you're looking to incorporate more almonds into your diet, we've compiled a round-up of some of the most innovate almond recipes for your inspiration. Almond Recipe Round-Up : 12 almond recipes for your inspiration, compiled by the PumpUp Blog

Paleo Almond Bread

Recipe round-up: 12 mind-blowing ways to use almonds in recipes | Paleo almond bread from Fat Girl Trapped in a Skinny Body

Photo and recipe via Fat Girl Trapped In a Skinny Body

'Low-carb' and 'bread' are two terms that don't sound like they should be paired together in the same sentence. But, as Whitney Houston once wisely crooned, there can be miracles if you believe.  By using bananas and almond meal as the foundation for this bread recipe, this unlikely partnership comes to fruition. It's a dense bread that feels sweet, but it doesn't make you feel lethargic after you eat it.

Almond Burgers

Recipe Round-Up : 12 amazing ways to use almonds in recipes | Crispy quinoa almond tomato burgers from Cooking on the Weekends

Recipe and photo courtesy of Cooking On The Weekends

The idea of a 'burger' may or may not irk you if you're on a plant-based diet. If gluten makes your tummy rumble (in a bad way), and meat isn't your thing, and soy certainly isn't your thing, consider making these crispy quinoa almond tomato burgers for a change. You'll be able to munch on a patty that is delicious, nutritious, and free of whatever doesn't serve you. The perfect patties for summer patios.

Caramelized Cinnamon Almonds (No Refined Sugar)

 

Recipe Round-up: 12 mind-blowing almond recipes | Caramelized cinnamon almonds

Recipe and photo courtesy of Happiness is Homemade

As devilishly delicious as M&Ms may be, they aren't the healthiest treats for you. Munch on caramelized cinnamon almonds for your next movie marathon. With just 4 ingredients and 10 minutes of preparation time, these almonds become coated in a candy-like cinnamon glaze.  Simmered in coconut sugar, water and cinnamon, these almonds are the best blockbuster snack.

Some of our other favourite roasted almond recipes: 

Homemade Almond Butter

Recipe Roundup: 12 mind-blowing ways to incorporate almonds in your recipes  | Homemade Almond Butter

Recipe and photo courtesy of Allsortsofpretty

Let's face it: nut butter is expensive. The kind of expensive that will make you and your wallet sob rather violently upon purchasing a small mason jar full of the stuff. Why not just opt for the cheap hydrogenated peanut butter in the next aisle? (Hint: it's not that good for you). The solution is simple: make almond butter instead. All you need is an awesome food processor, almonds, and a spatula. Spread it on ALL the things, or incorporate it in a smoothie (no, we're not crazy).

Fig and almond butter smoothie

Recipe Round-up: 12 mind-blowing ways to incorporate almonds in recipes | Fig and almond butter smoothie

Recipe and photo courtesy of Kitchenconfidante

Told you, we're not crazy. Use some of that homemade almond butter and churn it into an amazingly creamy smoothie. With figs, almond milk, almond butter, and a ripe banana, you really can't go wrong with this sweet and velvety post-workout treat.

Apple almond energy bites

Recipe Round-Up : 12 mind-blowing ways to incorporate almonds in recipes | Apple Almond Energy Bites

Recipe and photo courtesy of My Whole Food Life

Another excuse to put that homemade almond butter to use! These energy bites taste just like apple crumble, without the extra fluff. Adjust the sweetness to your liking, pulse all ingredients in a food processor, and you have a deal.

Other amazing almond recipes (energy bites):

Almond Coconut Cocoa Overnight Steel Cut Oats

 Recipe Round Up: 12 mind-blowing ways to incorporate almonds in recipes | Almond coconut cocoa overnight steel cut oats

Recipe and photo courtesy of Pineapple and Coconut

When your mornings get rough, rely on overnight oats to save the day. This breakfast is portable and filling. It'll cheer you up on your worst of days and it'll make the best of days even better. A trifecta of slivered almonds, almond butter, and coconut milk (can easily replace with almond milk) makes these overnight oats worth repeating.

Almond Pistachio Frozen Yogurt (No Ice Cream Machine Necessary)

Recipe and photo courtesy of Nutritionist in the Kitch

Many dessert enthusiasts have dreamed the dream of making their own ice cream at home, only to have their hopes shattered because they didn't own an ice cream maker. Fret no more. Here's one pistachio almond frozen yogurt recipe that requires no ice cream maker. No regrets, just fro-yo.

Almond flax pizza crust

Recipe Roundup : 12 mind-blowing ways to prepare almonds | Almond flax pizza crust

Recipe and photo courtesy of Addicted To Veggies

In pizza, we crust (literally). This crust comes together with just 5 ingredients: almond meal, flaxseed meal, nutritional yeast, salt, and pepper.  You'll have a pizza base that is easy to make and easy on the stomach.

Almond Cheese

Recipe Round-Up: 12 mind-blowing ways to incorporate almonds in recipes | Almond Cheese

Recipe and photo courtesy of lands and flavours. 

Wait, what? Almond cheese. Vegans will delight in this creamy and crumbly cheese made with almond meal. Make it as fancy as fancy can be: the recipe urges you to adorn this mozzarella-like marvel with minced herbs or chopped nuts. Do it, and even top your almond flax pizza crust with it.

Almond crusted salmon sticks

Recipe Round-up : 12 mind-blowing ways to incorporate almonds in recipes | Almond-crusted salmon sticks

Recipe and photo courtesy of Wishful Chef

Remember fish sticks? Remember the fond childhood memories that fish sticks evoke? Do without the bread crumbs and start crusting omega-3 rich salmon with almond crumbs! It's dairy-free, gluten-free, and ready in 20 minutes.

Date-sweetened horchata

Recipe Round-Up: 12 mind-blowing almond recipes for your inspiration | Date-sweetened horchata

Recipe and photo courtesy of the Minimalist Baker

Most horchata recipes call for almond milk, rice milk, water, vanilla, cinnamon, and simple syrup. Make it a notch healthier by sweetening your horchata with dates instead!  It's a better way to make a saccharine horchata, without the guilt.

Why almonds, anyway?

Why almonds- Nutrition facts infographic

  • Almonds are nutrient-dense: Just one serving of almonds is filled with calcium, protein, iron, vitamin E, and fibre
  • Almonds help with weight control: High in monounsaturated fats and protein, almonds have proven to mitigate the risk of weight gain in adults.
  • Almonds help control blood sugar: Pairing almonds with your meals can regulate spikes in blood sugar, according to a 2007 study published in the journal Metabolism.

Find more information about almonds here and share your favourite almond recipes with the PumpUp community!