Ceviche Peruano

This month for the Recipe Redux we were challenged to make something inspired by our travels. I immediately knew I was going to share a recipe for ceviche! It’s my favorite Peruvian dish and each time I travel to Peru I have to have it. Ceviche is fish cooked by the acid in citrus juice. It is traditionally made with Peruvian limes so using limes, lemons or even some oranges will work to cook your fish. I made this recipe with tilapia (cost effective), but you can make it with any white fish such as halibut or cod. White fish is high in protein and lower in fat than oily fish. While oily fish is higher in omega-3 fatty acids, white fish does contain some as well. Eating fish once a week is recommended!


Ceviche Peruano

IngredientsDSC_1406

  • 2 tilapia filets
  • 12 limes
  • 1/2 red onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 habanero, minced, ribs and seeds removed
  • Bunch cilantro
  • Salt
  • 2 sweet potatoes, roasted
  • 2 cobs sweet corn, cooked

Directions

Cut raw tilapia into small cubes. Place in a bowl with cold water, add one tablespoon of salt and set aside. Add thinly sliced red onion (as thin as you can get them!) to another bowl with cold water and one tablespoon of salt. In a shallow dish, add juice of all the limes, garlic, habanero, one teaspoon of salt and cilantro. Drain tilapia and red onion. Layer red onion, tilapia and more red onion in the lime juice mixture. Cover and place in the refrigerator for one hour until fish is opaque. Serve with sweet potatoes and corn.

Number of servings: 2 | Serving size: 1 cup ceviche, 1 sweet potato, 1 cob of corn
Calories: 371, total fat: 4 g, total carbohydrates: 65 g, dietary fiber: 8 g, sugars: 18 g, protein: 28 g

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Have you ever had ceviche? Did you like it? Tell me below!

Raquel

Blueberry Walnut Oat Bars

Let’s talk walnuts! Walnuts have about 190 calories, 2 grams of fiber, 4 grams of protein, 44 milligrams of magnesium, and 98 milligrams of phosphorus per quarter cup. They are also one of the few sources of omega-3 fatty acids! Walnuts contain 2.5 grams of alpha-linolenic acid (ALA) per quarter cup. ALA is a family of polyunsaturated fats that are generally used for energy in our bodies. Other sources of ALA include flaxseed, canola oil, and specialty eggs. Other source of omega-3 fatty acids including EPA and DHA include fish and fish oils. While there is no Recommended Dietary Allowance (RDA) for omega-3 fatty acids we do know that they help lower blood pressure and heart rate, improve blood vessel function, and lower triglycerides. Walnuts are an easy way to add healthy omega-3 fatty acids to your day.

*Sponsored post


Blueberry Walnut Oat Bars

Ingredients

  • 2 cups oatsDSC_1071
  • 1 cup California Walnuts
  • 1/3 cup vanilla protein powder
  • 1 cup fresh blueberries
  • 1/2 cup dates, pitted and chopped
  • 1/4 cup agave
  • 1/2 tsp vanilla
  • 1/4 tsp ground cinnamon
  • 1/8 tsp salt

Directions

Preheat oven to 350 degrees F. Spray and 8×8 baking dish with nonstick cooking spray. In a food processor combine oats, walnuts, protein powder, cinnamon, and salt. Blend until combined. Add dates, blueberries, agave, and vanilla. Press mixture into baking dish and bake for 20-25 minutes or until the edges are golden brown. Let cool and cut into squares.

Number of servings: 9 | Serving size: 1 bar
Calories: 209, total fat: 10 g, total carbohydrates: 24 g, dietary fiber: 4 g, sugars: 9 g, protein: 8 g

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What’s your favorite way to use walnuts? Tell me below!

Raquel

I received free samples of California walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Walnut Commission and am eligible to win prizes associated with the contest. I was not compensated for my time.

Go Nuts!

Nuts are the perfect small snack or crunchy topping. They are all packed with healthy unsaturated fats and a variety of vitamins and minerals. Almonds and peanuts have the most amount of protein and walnuts have omega-3 fatty acids! Be aware of your portion size and you’ll get the most bang for your buck. Too many nuts can result in a high caloric intake and a high fat intake. Consuming a moderate amount of fat per day is key. It is recommended that 25-35% of your daily calories come from fat, healthy fats that is! Check out the nutrition (from the nutrient database) below.

Ideas for snacks: 1/4 nuts with dried fruit or cheese, 1/4 cup of chopped nuts on yogurt or a salad, 1/4 crushed nuts on top of fish or chicken, 2 tbsp natural nut butter on fruit or toast.

Almonds – Per 1/4 cup: 214 calories, 8 g protein, 19 g fat, 4 g fiber. Almonds are packed with biotin, vitamin E, and manganese.

Walnuts – Per 1/4 cup: 164 calories, 4 g protein, 16 g fat, 2 g fiber. Walnuts are filled with omega-3 fatty acids, copper, and manganese.

Brazil Nuts – Per 1/4 cup: 219 calories, 5 g protein, 22 g fat, 3 g fiber. Brazil nuts are a great source of selenium, vitamin E, and thiamine.

Pistachios – Per 1/4 cup: 172 calories, 6 g protein, 14 g fat, 3 g fiber. Pistachios have plenty of vitamin E, copper, and iron.

Peanuts – Per 1/4 cup: 207 calories, 9 g protein, 18 g fat, 3 g fiber. Peanuts are high in biotin, copper, and manganese.

Cashews – Per 1/4 cup: 197 calories, 5 g protein, 16 g fat, 1 g fiber. Cashews are a good source of copper, phosphorous, and manganese.

Macadamia – Per 1/4 cup: 241 calories, 3 g protein, 25 g fat, 3 g fiber. Macadamia nuts have high levels of thiamine, manganese, and copper.

Raquel

Smoothie Boosters

Smoothies are one of my favorite quick and healthy meals. Whether you are trying clean out your fridge or are in a hurry – smoothies are the solution. Smoothies can easily turn into sugar bombs if you aren’t careful. It’s extremely important to add some protein, fiber, fat, and essential nutrients to the mix! Side note: protein powder is another great addition besides the ones listed below. I keep all of these in my pantry at all times. They are good to have on hand for a variety of other uses.

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Top 6 Smoothie Boosters

1. Oats – Oats add bulk and fiber to your smoothie. Per 1/4 cup you get about 4 grams of fiber. They won’t change the flavor and are a great source of manganese, copper, biotin, and molybdenum. Molybdenum assists in chain reactions in the TCA-cycle for energy.

2. Unsweetened coconut flakes – Coconut adds medium chain triglycerides and a nice tropical flavor. MCTs provide about 10% fewer calories than long chain fatty acids which are rapidly absorbed and metabolized as fuel. Instead of being stored as fat they are used as energy. Unsweetened flakes cut back on sugar and calories versus the sweetened flakes.

3. Chia seeds – Chia seeds are packed with fiber, protein, and omega-3 fatty acids. These fatty acids help to decrease inflammation and promote glowing skin. They are responsible for cell membrane health which influences how much water is kept in a cell meaning healthier skin.

4. Ground flaxseed – Flaxseed is also packed with omega-3 fatty acids. Not only do they promote glowing skin, but they also promote heart health by lowering LDL (bad) cholesterol and increasing your HDL (good) cholesterol.

5. Hemp seeds – Hemp seeds are a complete protein. This means they contain all of the essential amino acids. Three tablespoons provide 10 grams of protein! They also contain magnesium, iron, and vitamin E.

6. Turmeric – Turmeric is a spice from the ginger family. It adds an earthy, spicy flavor to your smoothie. It is a great source of antioxidants leading to anti-inflammatory effects inside the body. Antioxidants help fight free radicals which can decreased your risk for cancer, diabetes, and heart disease.

Raquel

Super Seed Energy Bites

super seedOne of my favorite things to do is take my time around the grocery store and finding new products to use. Remember… I’m a dietitian! Trader Joe’s always seems to be the best place to find things. This Super Seed & Ancient Grain Blend is amazing. It’s a mix of sprouted buckwheat groats, chia seeds, golden flax seeds, shelled hemp seeds, sprouted millet, organic red quinoa, and organic amaranth. I’ve talked about chia seeds and quinoa before so let’s chat about the other ingredients.

Buckwheat groats and amaranth are pseudocereals related to quinoa. They are both loaded with minerals, antioxidants, and fiber which can improve heart health! Millet is an actual grain that is high in copper, phosphorous, and magnesium. Flax seeds are found in this blend and added on the outside of these energy bites. These seeds are packed with omega-3 fatty acids and fiber to help improve digestive health. Last, but not least are hemp seeds which I believe are the real star of this mix. They are one of the few plant-based complete proteins blended with omega-3 and omega-6 fatty acids.


Super Seed Energy Bites

Ingredients

  • 1 cup pitted datesDSC_0604
  • Juice of 2 lemons
  • 1/2 cup cashews
  • 1/2 cup unsweetened, shredded coconut
  • 2 tbsp Super Seed & Ancient Grain Blend
  • 2 tbsp ground flax seed
  • 2 tbsp unsweetened cocoa powder

Directions

In a blender or food processor, add cashews and chop until they are in small pieces. Remove nuts and set aside. Add 1/2 cup of dates and juice of 1 lemon to the food processor and chop until well combined. Add the remaining dates and lemon juice. Chop again. Place mixture in a medium bowl. Add chopped cashews, shredded coconut, and super seed blend. Stir together until everything is well mixed. Roll into small balls (makes 8-10) and set on wax or parchment paper. In a small bowl, whisk together ground flax seed and unsweetened cocoa powder. Take each ball and roll in the flax seed and cocoa powder mixture until completely coated. Once all balls are coated, place in the refrigerator to set.

Number of servings: 4-5 | Serving size: 2 balls
Calories: 242, total fat: 13 g, total carbohydrates: 37 g, dietary fiber: 6 g, sugars: 23 g, protein: 5 g

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What is your favorite super seed and how do you like to use it? Tell me below!

Raquel