Nori Wraps

noriwraps

Following the same principle of choosing to consume foods that are both nutrient dense and digestible, nori (seaweed, kelp, algae, and other sea vegetables) is an excellent source of minerals such as iodine, magnesium, iron, and trace minerals. To read more about the health benefits of sea vegetables click here - bottom line nori is good for you and it tastes good, especially as a wrap. 

Ingredients:

  • 1 sheets of Nori
  • 1 can of smoked sardines from Trader Joe's (You can essentially use any brand of sardines but I prefer Trader Joe's because smokey flavor and saltiness pair well with the avocado and sweet potato)
  • 1/2 avocado
  • 1/2 c baked sweet potato (already cooked)
  • 1/2 c of a raw zucchini or cucumber (cut into slender pieces)
  • 1 large leaf of kale with the stem removed (split into two halves)

Directions:

  1. Lay out one sheet of nori and place one of the kale leaves on top. (Note: It is important to lay the kale prior to adding the other oilier ingredients to avoid the seaweed from becoming soggy.)
  2. On top of the kale leaf l smear the avocado in the center, place the baked sweet potato chunks on top, canned sardines, and chopped zucchini or cucumber. 
  3. Dab a little bit of water on the edges of the nori and wrap!

Easy Coconut Chia Seed Pudding

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Since making the decision to experiment with a ketogenic diet, I have been incorporating chia seeds into many of my meals. Chia seeds are packed with healthy omega 3 FA, and since they're carbohydrate content is primarily fiber, they have a low net carbohydrate value. In general, dietary fiber is not a significant source of usable energy in the body because fiber resists hydrolysis by digestive enzymes. Fiber doesn't provide energy to the body in the form of glucose, but will provide calories in the form of usable short-chain FAs as a byproduct of fermentation in the colon.  Fiber delays gastric emptying which effectively increases and prolongs satiety -- we feel fuller for longer periods of time.

You can mix them in with smoothies, oatmeal or yogurt, or sprinkle them on top of salads. There are multiple modes of chia seed concoctions, but pudding is amongst my favorite. 

Ingredients:

  • 3-4 tbsp Chia seeds
  • 1/2 cup coconut milk
  • Stevia to taste

Directions:

  1. Combine chia seeds with coconut milk and stevia. Mix well and let the chia seeds soak up the liquid in the fridge for around 2 hours. The longer they're soaking, the more chia seed goodness will get absorbed. 

For more information on the benefits of fiber, visit Mark's Daily Apple

Omega-3 Filled Sardine Salad

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Sardines salad is another staple dish that I make when I'm rushed for time, but want a nutrient-dense and high fat lunch. Sardines are one of the most concentrated sources of omega-3 fatty acids, so much so that one can (3.25) has 50% of the recommended daily value. In addition to their abundant source of healthy fats and protein, sardines are also laden with vitamin B12, vitamin D, and selenium. Sardines are also considered a sustainable fish and are less likely to be contaminated with mercury or PCB because they're bottom feeders. And best yet, sardines are inexpensive! I buy the Smoked Sardines in Olive Oil (not soybean oil!) from Trader Joe's and they run about $1.69 per 3.25 oz can.  There are myriad ways to prep sardines (or you can simply eat them out of a can) but this sardine salad is amongst my favorite. 

Directions & Ingredients:

  • 2 cups spinach
  • 1 can sardines in olive oil
  • 1/3 cup guacamole (I use Avocado's Number from Trader Joe's or you can just use 1/2 avocado)
  • 1 roma tomato
  • 1/4 cup toasted walnuts (walnuts into the broiler for around 3 minutes)
  • 1 egg (optional)

Combine all of the ingredients and add sea salt to taste.