Salmon from Frozen *****

 Very good.  I didn't use a sauce, but I used the salmon seasoning recipe with smoked paprika, garlic powder, onion powder, oregano, cumin, and sea salt.  Delicious and so easy!

• 4 (4-6 oz.) salmon fillets
• 2 tsp olive oil 
• Sea salt and other seasonings or sauces

• 
  
• Preheat the oven to 450°F.
• Rinse frozen fish under cold running water to remove any ice crystals.  Pat dry.
• Arrange the salmon in a single layer on a rimmed baking sheet. Brush lightly with oil on all sides and sprinkle with salt and any other seasonings.
• Bake for 4-5 minutes. Remove from the oven and add any sauce.
• Continue to bake until the salmon is hot and flaky in the center, 8-12 more minutes. If your sauce is getting too brown, cover the salmon loosely with foil. Thicker fillets may need a few extra minutes to cook through.

https://cookthestory.com/how-to-cook-salmon-from-frozen/

Salmon Seasoning Recipe

 

1 tsp smoked paprika 
1 tsp garlic powder
½ tsp onion powder
½ tsp dried oregano
½ tsp sea salt 
¼ tsp ground cumin

Instant Pot Dried Beans *****

I made a half recipe of black beans.  Excellent! 

• 1 pound (2 cups) dried beans, rinsed and sorted 
• ▢8 cups water
• ▢1 bay leaf
• ▢1 medium onion, sliced
• ▢2 tsp sea salt

• Place beans, water, onion, and bay leaf if using in the inner pot of a pressure cooker.
• Place lid on Instant Pot and close valve to "seal."

  • Cook on High Pressure for Following Times:

    Black Beans--30 Minutes on High Pressure

    Chickpeas--40 Minutes on High Pressure

    Kidney Beans--35 Minutes on High Pressure

    Pinto Beans--25 Minutes on High Pressure

    Navy Beans**--25 Minutes on High Pressure

    Butter Beans--40 Minutes on High Pressure

    Great Northern Beans --35 Minutes on High Pressure

    Cannellini Beans --35 Minutes on High Pressure

    Large Lima Beans -- 22 Minutes on High Pressure

    Baby Lima Beans -- 18 Minutes High Pressure

    Red Beans: -- 30 Minutes on High Pressure
  • Allow pressure to naturally release.
  • Once beans have finished cooking, stir in salt. Store cooked beans covered with the cooking liquid to keep them moist and tender while they sit in fridge. 

  • How to Freeze Black Beans

    
    

    1. Cool + portion- cool the beans completely at room temp, then portion out into mason jars.
    2. Cover- cover the beans with reserved cooking liquid from the pot. You want the beans to be covered in order to keep them from drying out.
    3. Thaw- thaw overnight in the fridge. Drain and rinse before using.
    
    
    1. https://amindfullmom.com/instant-pot-beans/?utm_source=Pinterest&utm_medium=organic#wprm-recipe-container-11972
    
    

  https://sweetpeasandsaffron.com/perfect-black-beans/

Lentil Soup - to try

 

LENTIL SOUP

Lots of requests for this recipe, it’s delicious

•1/2-lb rinsed lentils
•1/2-cup chopped onions
•1-carrot chopped
•1-celery stalk chopped
•1-medium red potato diced (opt)
•4-garlic cloves chopped
•1-quart of chicken or vegetable stock
•1-cup water
•1-tsp salt
•Extra virgin olive oil

In a large pot heat 1/4 cup of olive oil.  When it is shimmering add the onions, carrots, celery, garlic, potatoes and sauté for about 5 minutes.

Add the stock, water and bring to a boil, lower to a low simmer stir in the lentils cover the pot cook for 10 minutes

Remove the lid, stir, and cook uncovered until the lentils are done. Make sure this is still on a low heat.

After 20 minutes check to see if the lentils are tender they do cook quickly about 20-30 minutes

Add salt to taste.

The longer you let this sit the thicker it will get. You can add more stock or water if reheating. I like it thick.

❤️Daniel Mancini on Instagram

Top Prebiotic Foods

 

Prebiotics are mainly found in plant-based foods, particularly those rich in dietary fibers like inulin, pectin, and resistant starches: 

Vegetables & Roots: Chicory root, asparagus, Savoy cabbage, jicama, dandelion greens, konjac root
Alliums: Garlic, onions, shallots, leeks
Fruits: Apples, berries
Grains & Seeds: Oats, flaxseeds, chia seeds, almonds
Legumes: Chickpeas, lentils, black beans, kidney beans, green peas
Fermented Dairy: Yogurt, kefir
Other: Cocoa/dark chocolate, seaweed

BLE Guidelines

BREAKFAST

1 Protein

1 Grain

1 Fruit

LUNCH

1 Protein

6oz vegetables 

1 Fruit

1 Fat

DINNER

1 Protein

14oz vegetables 

1 Fat

The 2Ooz daily vegetables can be split evenly to 10oz for lunch and 10oz for dinner

Protein Counts

Aim for 50 g or less per day:

 

Chicken breast, 3 oz: 27g
Salmon fillet, 3 oz: 22.5g
Beef (top round or lean ground), 3 oz: 24g - 26g
Salmon fillet: 22.5g

A2 yogurt, 1 cup - 9g 
Coconut yogurt, 3/4 cup: 1 gm
Large egg: 6g

Cooked lentils: 4.5 g per 1/4 cup
Cooked black beans: 3.5g per 1/4 cup
Quinoa: 4g per 1/2 cup