OH MY COD! Wild Alaskan Cod with Mushroom Sauce

Alaskan cod, which is more often called Pacific cod, is wild-caught in the Pacific Northwest. Its mild flavor puts it on the list of the top 10 fish favorites compiled by the National Oceanic and Atmospheric Administration. Best of all, when you enjoy one serving of Alaskan cod, you’ll get a boost of protein, B vitamins and several other nutrients that help keep your heart healthy.

Health Benefits:

Lean Protein 
A 3-ounce fillet of Alaskan cod has just 72 calories and 16 grams of complete protein.

Omega-3 Fatty Acids 
The amazing thing about Alaskan cod is that it only has 0.4 grams of total fat, which makes it virtually fat-free, yet such a large percentage of the fat is in the form of omega-3 fatty acids that a 3-ounce fillet supplies 9 percent of men’s and 13 percent of women’s daily intake. Omega-3 fatty acids are essential because your body needs them but can't make them on its own, thus they must be obtained through your diet.

Vitamin B-12
You'll only find vitamin B-12 in animal-based foods, and Alaskan cod is one of the best sources. A 3-ounce serving has 1.96 micrograms, which gives you 81 percent of the recommended daily intake. Vitamin B-12 is essential for the normal development of red blood cells and hemoglobin, and it keeps your nerves working properly.


Wild Alaskan Cod with Mushroom Sauce

INGREDIENTS (serves 2)
2 pieces of wild alaskan cod fillets
sea salt and freshly cracked black pepper
1-2 tbsp organic butter or olive oil
1 cup organic shiitake mushrooms (remove stems and slice)
2 shallots (peeled and chopped)
¼ cup spring water
1 tbsp white wine
2 tbsp organic heavy cream

DIRECTIONS:
1. Season the cod lightly with sea salt and black pepper.

2. Melt the butter/olive oil in a skillet. Pan fry the cod, for a few minutes each side over medium heat until lightly browned and flakey. Set aside and cover.

3. To prepare the creamy mushroom sauce, melt butter in pan, saute the mushrooms and shallots for about 3-4 minutes. Then add the water and white wine. Add fresh cream to get the consistency you want. Pour the sauce over the cooked cod. Serve with rice and a side of your favorite veggie.


I test and prepare all of my own original recipes to bring you the very best delicious organic menu ideas for you and your family.  

Enjoy!
Laurel ♥

I would appreciate your comments and suggestions! 

The Best Organic Sloppy Joes

Sloppy Joe’s were a staple in my house growing up and my mom had one secret ingredient that makes this recipe taste better than any other Sloppy Joe recipe - One tablespoon of vinegar. I used to make it for my son when he was growing up and he would ask for sloppy joe's quite often. One time I substituted Manwich in place of my usual homemade recipe, and my son refused to eat it. Ever since then I always cook from scratch with nutritious homemade organic ingredients.

Ingredients:

1 lb organic, grass fed ground beef
1/4 each onion, green pepper & celery (finely chopped)
1/2 tsp organic garlic (minced)
organic olive oil

Sauce Ingredients:
1 cup organic ketchup
1 tsp organic yellow mustard
2 tsp coconut palm sugar or organic light brown sugar
1 tbsp organic vinegar
1/2 tsp chili powder
1/2 tsp ground mustard
1/4 tsp sea salt
1/8 tsp pepper
1/4 cup spring water

Instructions:

1. In a large skillet, over medium heat, saute the onions and peppers in a little olive oil for approx 3-4 min.
2. Add the ground beef and when 3/4 done, add the garlic.
3. Cook the beef until browned and drain if necessary.
4. Combine the ketchup, spices and vinegar - pour over meat.
5. Turn the heat down to a simmer and let simmer for about 10-15 min, and cover.
6. Serve over organic whole-grain wheat buns.

I use all organic ingredients whenever possible, and hope you do too!  ☻

Enjoy!

Laurel ♥

HEARTY CHICKEN VEGETABLE SOUP

I just made a small batch of chicken bone broth as you may have seen from the recipe in my previous post.  So now I'm ready to prepare a delicious hearty chicken vegetable soup using the bone broth.  Here is my recipe:

Hearty Chicken Vegetable Soup

YIELD: Makes 4 to 6 servings
ACTIVE TIME: 20 min

TOTAL TIME: 40 min

Ingredients:
3 cups spring water
2 3/4 cups organic homemade chicken broth (http://healthyintuitions.blogspot.com/2015/02/how-to-make-healthy-bone-broth.html)
1 lb skinless boneless chicken breasts
1 medium organic onion, chopped
2 tablespoons organic extra-virgin olive oil
1 organic garlic clove, minced
4 medium organic carrots, cut diagonally into 1/3-inch-thick slices
2 organic celery stalks, cut into 1/3-inch-thick slices
1 teaspoon sea salt
1/4 teaspoon black pepper
3 tablespoons finely chopped organic fresh parsley
1 cup organic whole-grain noodles (optional)

Directions:
Bring water and broth to a simmer in a 2- to 3-quart saucepan. Add chicken and simmer, uncovered, 6 minutes. Remove pan from heat and cover, then let stand until chicken is cooked through, about 15 minutes. Transfer chicken to a plate and cool 10 minutes. Reserve poaching liquid, uncovered.

While chicken is poaching, cook onion in oil in a 4-quart heavy pot, covered, over moderate heat, stirring occasionally, until softened but not browned, about 6 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add carrots, celery, salt, and pepper and cook, covered, stirring occasionally, until softened, 8 to 10 minutes. Add poaching liquid and simmer, covered, until vegetables are tender (add noodles, if desired) and cook for 10 minutes. Remove from heat.

While vegetables are cooking, shred chicken into 1/4-inch-wide strips (about 1 inch long). When vegetables are done simmering, stir chicken into soup along with parsley.


Enjoy!


Laurel ♥