italian style poached cod

Fish is an excellent source of protein, vitamins and minerals.  However, it is most popular for its high level of omega 3 fatty acids.  Omega 3 fatty acids have been proven to prevent heart disease and can lower risk of many chronic diseases such as Alzheimer’s disease, depression, cancer and arthritis.  To reap the benefits of fish it is recommended to consume 10-12 ounces per week.

There are many concerns surrounding fish consumption, mostly to do with its mercury content.  Larger fish such as tuna, swordfish and shark accumulate mercury in their fat.  When consumed, mercury can build up in the human body leading to neurological problems.  This is extremely important for pregnant women and their growing fetuses.  According to the Environmental Working Group and the US Public Interest Group, pregnant women should not eat tuna, sea bass, halibut, marlin, pike, white croaker and should limit intake of canned tuna, mahimahi, cod and pollock to no more than once per month.  According to these two groups, fish that are considered safe for pregnant women to consume include wild pacific salmon, catfish, shrimp, flounder, blue crab, haddock and  trout.

For more information on which fish are safe to consume check out this website:

We occasionally eat fish, about once every week or two.  I usually order fish when in a restaurant however,  last night I thought I would prepare it at home for once!  This is a very simple recipe that tastes like it took a lot of preparation!

italian style poached cod

Italian Style Poached Cod

1 pound fresh cod

1/2 cup red onion, thinly sliced

1 cup cherry tomatoes, halved

3 cloves garlic, thinly sliced

1 cup white wine

1 cup vegetable broth

3 tablespoons tomato paste

2 cups fresh baby spinach (frozen works too!)

1/8 cup raisins

2 tablespoons capers

1/2 cup kalamata olives, chopped

salt and pepper to taste

olive oil

italian style poached cod

-Coat a large skillet with olive oil and place over medium heat.

-Saute onions, garlic and tomatoes for 5 minutes.

-Add wine and simmer for 5 more minutes.

-Add broth, tomato paste, capers, olives, raisins and spinach and simmer on low for 15-20 minutes.

-Add cod filets to skillet and cover, simmer on medium heat for 7-10 minutes or until flesh becomes opaque.

-Serve warm and enjoy!

italian style poached cod

~this would taste great over a bed of wilted spinach or cooked brown rice~

simple raw zucchini pasta

It looks like we have a heat wave ahead of us!  When the weather is hot and humid who feels like cooking???  Try this light, refreshing “pasta” instead!  No stove required :)


Simple Raw Zucchini Pasta

3 zucchinis

1/2 red onion, thinly sliced

1 cup cherry tomatoes, halved

1/4 cup kalamata olives, chopped

1/2 cup fresh basil, chopped

juice from 1 lemon

1/4 cup olive oil

salt and pepper to taste

3 tablespoons hemp seeds



-Cut zucchini into “pasta” using a mandoline, spiralizer, or julienne peeler

I used a mandoline but my next purchase will be a julienne peeler…easier to clean and less likely to slice off a finger!

-Add zucchini “pasta” to a large bowl with the olives, basil, onion and tomatoes

-Mix together olive oil and lemon juice, pour on top of vegetables.

-Add salt and pepper to taste.


~You could eat it immediately or place it in the refrigerator for an hour to let the flavors combine~

-Top with hemp seeds and enjoy!

What’s your favorite go-to meal when it’s too hot to cook?


mason jar salads

mason jar salads

Yup, the summer is here.  And for most of us who live on the Cape that means a billion hour work weeks and absolutely no time to get anything done!  Especially sit down to a meal!   I struggle to pack nutritious lunches for Shaye to enjoy between jobs.  To solve this dilemma, I jumped on the mason jar meal band wagon!  They are so easy to make and taste so good!  All it takes is a little prep time and some creativity!  They are the perfect thing to grab-and-go when pressed for time.

We also pack them for the beach!

We also pack them for the beach!

This week I made two different variations; Greek Salad and Asian Edamame Salad.  Depending what you put in them, they will stay fresh in the refrigerator for 3-5 days.

Follow these simple directions for creating your own!

1.  To keep vegetables fresh, put the salad dressing in the jar first.

2.  Layer ingredients from the heaviest to the lightest.  For instance; in the greek salad I added the salad dressing first then layered crumbled goat cheese, kalamata olives, chick peas then added my fresh veggies (cucumbers, tomatoes, scallions) and lastly the spring salad greens.  For the Asian Edamame Salad I layered the dressing, shredded red cabbage, chopped sugar peas, shredded carrots, edamame, cucumbers and lastly the greens.

3.  Twist on the top, place in refrigerator and enjoy on the go!

oh yeah, don’t forget to pack a fork and bowl!

Get funky with it!

Add cooked quinoa, nuts, beans, artichokes, hard boiled eggs, dulse flakes, steamed asparagus, sunflower seeds, almonds, strawberries, craisins…the possibilities are endless!

mason jar salads

Here are two salad dressing to try out!

Greek Salad Dressing:

Juice from 1/2 of a lemon

3/4 cup olive oil

2 teaspoons garlic powder (or one clove fresh garlic)

1 cup red wine vinegar

2 teaspoons dijon mustard

2 teaspoons basil

2 teaspoons oregano

1 1/2 teaspoon onion powder

salt and pepper to taste

~Add all ingredients to a blender, mix well~

Asian Ginger Dressing:

3 garlic cloves

2 tablespoons fresh grated ginger

3/4 cup olive oil

1/3 cup rice wine vinegar

3 tablespoons tamari or bragg’s amino acids

2 tablespoons honey or agave

1/4 cup water

~Add all ingredients to a blender, mix well~

mason jar salads

Don’t forget…I’m running a spring special package until June 15th!

 An initial consultation and two follow up visits for only $120!!!