Category Archives: seafood
Paleo Pan Seared Scallops with Sauteed Oranges
Guest Post:
This is a guest post from my trusty intern and nutrition student Coco. Make sure you go and like her facebook page!
What is high in omega 3 fats, protein, and vitamin B12, but doesn’t have a brain?
No, it’s not the Kardashian sisters…
It’s scallops!
The first time I cooked scallops, I covered them in salt and sautéed them until they became so rubbery that they bounced when I dumped them in the garbage. Then I stumbled upon a version of this recipe in the book “Cooking From the Farmers’ Market” by Jodi Liano and Tasha DeSerio. In a short 15 minutes, I created a healthy, delicious and impressive-looking dish. And you can, too!
Scallops are notably high in protein, omega 3 fats, selenium and phosphorus. Three or four large scallops (~4 ounces) are plenty for one serving. With citrus adding a delightful twist on top of layers of smoky cumin and slightly sweet sherry vinegar, this lovely and light way to serve scallops is perfect for spring.
This recipe is adapted from this beautiful book Cooking From the Farmers’ Market that highlights cooking with the seasons and eating locally.
It is not purely Paleo but it is a nice addition to any real food library.
Pan-Seared Scallops with Sautéed Oranges
Ingredients:
1 each navel orange and blood orange, with juice reserved
Sea salt and freshly ground pepper
½ tsp ground cumin
1 lb large sea scallops
2 tsp sherry vinegar
2 Tbsp ghee (Get my ghee recipe here)
2 tsp chopped fresh cilantro
Directions:
Rinse the scallops and pat dry.
Cut the blood oranges into thin rounds; halve navel orange segments.
In a small dish, combine a pinch each of salt and pepper with the cumin.
Sprinkle the scallops with the seasoning mixture.
Heat the 1 Tbsp of ghee in a frying pan over high heat.
Cook the scallops until browned on the bottom, about 1-2 minutes.
Flip them over and cook until just firm to the touch, 1-2 minutes longer.
Transfer to a plate and keep warm.
Note: Once you place them in the pan, fight the urge to move them around – moving them around will steam them, but for this recipe you want them seared and slightly crispy on the outside.
Add the vinegar and reserved orange juice to the pan and cook until reduced by half, 1-2 minutes.
Add the orange slices and cook for 1 minute.
Remove from heat and stir in the other Tablespoon of ghee.
Return the scallops to the pan and stir to coat with the sauce.
Transfer to plates, top with the sauce and oranges, sprinkle with cilantro, and serve right away.
*recipe adapted from Cooking From the Farmers’ Market by Jodi Liano & Tasha DeSerio, 2012
Guest Post: This is a guest post from my trusty intern and nutrition student Coco. Make sure you go and like her facebook page!
Get the best price on the Cooking From the Farmers’ Market
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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Fish Oil: Do’s and Don’ts
Fish Oil has been touted as a miracle anti-inflammatory in western and alternative circles for many years and it can have many health benefits if it is pure, fresh and from a good source.
I think people should try to get your omega 3′s from eating wild fish from a great source a couple times a week before considering supplementation. Wild fish have more nutrient density than fish oil alone including important co-factors like selenium, Vitamin D, iron and magnesium.
It is really important to focus on the highest quality when picking a fish or cod liver oil because these oils can do more harm than good if you don’t shop carefully.
Tips to Remember About Fish Oil or Cod Liver Oil:
Do’s:
- Buy one that is cold processed to prevent undoing any anti-inflammatory benefits.
- Buy in small batches (not like a Costco brand because it will spoil before you finish it).
- Keep your dose to a reasonable levels of no more that one or two grams per day.
- With fish oil, check that you are actually getting a good amount of EPA and DHA (about 500 mg of each per day).
- Always take fat soluble vitamins A and D together because they are synergistic. Make sure the ratio is balanced the way it is in cod liver oil.
- Look for a manufacture date to help you determine freshness: such as on this cod liver oil.
- Remember that the Vitamin A in CLO can help protect the polyunsaturates from oxidation.
- Get a CLO that is fermented because it makes the vitamins more bio-available for the body.
- Decrease omega-6 in the diet because omega-3 supplementation cannot make up for grain fed meat and industrial seed oil consumption.
- Do smell your oil and if it smells like a rotten fish it is not fresh. Instead, fish oil capsules should smell like the ocean.
- Look for a fish oil that has Vitamin K2 which is helpful in blood clotting, heart disease protection, healthy skin, strong bones, proper brain function, proper growth/ development and cancer prevention. Vitamin K2 is available in cod liver oil.
Don’ts
- Don’t store your fish or cod liver oil in a warm place or outside the fridge.
- Don’t buy fish oil or Cod liver oil that comes in a clear bottle.
- Don’t take fish oil or Cod liver oil away from a fatty meal because the fat soluble vitamins A, D and K will be absorbed.
- Don’t be afraid of taking vitamin A as long as it is in proper balance with Vitamin D like in this CLO
- Don’t buy farmed fish that have unnatural amounts of contaminants and antibiotics in their food. Farmed fish are fed gmo corn and soy and will have an unhealthy balance of omega-3/6 that will be passed on to you.
- Don’t buy a fish oil without a Certificate of Analysis, which screens for levels of contamination of PCB’s and heavy metals.
- Don’t buy GMO salmon (if approved possibly by Feb 2013) because of unknown changes to our DNA from eating modified food.
- Don’t convince yourself that taking fish or CLO can make up for a standard American diet.
- Don’t overlook the other ingredients that are used as fillers such as corn, soy or canola oils that are highly inflammatory.
- Don’t forget to look for a company that is using sustainable methods of fish harvesting. Approval from the Marine Stewardship Council is a good sign.
Which is one is best?
The only brand of fish oil that I think is properly prepared is the cod liver oil from Green Pastures. It is cold pressed and from wild fish. This CLO is more like a food so it does not have the exact measurements of DHA and EPA on the label. That is because there are so many compounds in food that work together and we do not understand them enough to separate out. That is why it is important to eat whole foods as much as possible. That being said, I am not sure many people would actually eat cod liver if was not made into supplement form.
Order the best cod liver oil on the market, especially if you are not eating fish a few times a week.
Many of my clients have taken this brand and they reported less cold’s, improved energy and better skin. Let me know how it works for you!
Are there any criteria for choosing a good fish oil supplement that I have overlooked?
Sources:
http://www.westonaprice.org/faq/faq-cod-liver-oil
http://chriskresser.com/the-definitive-fish-oil-buyers-guide
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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Easy Grain Free Salmon Cakes
Sometimes people want a break from meat and these salmon cakes are a great change of pace. It seems like my clients never eat enough fish. Several paleo experts recommend eating one pound of wild fish per week such as salmon to help get omega-3′s and selenium which support the thyroid for proper metabolic functioning. Wild fish is also important for getting iodine, which is very low in most people, for preventing goiter (thyroid enlargement) and breast cysts.
Some people are afraid of eating fish because of mercury but the micro-nutrient selenium actually protects the body from absorbing too much of this toxic metal. When choosing fish choose ones lower on the food chain such as sardines, wild salmon, Pacific halibut or Pacific cod. See the Monterey Bay Sustainable seafood guide here to help you make a best choice for your area. I usually get the cans of wild Alaska Salmon from Costco or Trader Joe’s.
Ingredients:
1 Wild Planet Wild Alaskan Sockeye Salmon 6 oz. (make sure it’s BPA and soy free)
1 T Rich Creamy Organic White Mustard
1 T Chives chopped
1 T Parsley or Cilantro chopped
1 t garlic diced
Real Salt
1 egg (or a tbs of ground flax seed and 2 tbs of water to substitute for an egg)
1 Tbsp of Coconut, Flour
1 T Virgin Coconut Oil, Green Label
Directions:
Mix all the ingredients together in one bowl then form into patties. Fry in coconut oil on medium high for 2-3 minutes on each side until golden brown. Serve with some homemade mayo or mustard. You can also fry up some shredded organic red cabbage in Virgin Coconut Oil for a great side item.
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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Always Sick and Tired? Why You Need Zinc ( Plus Oyster Cioppino Recipe)
Zinc is an essential mineral for good health and proper immune function. Proper levels of zinc are important for regulating cellular function because zinc tells the cells what to do. Zinc is involved in over 200 enzymatic processes and is a powerful antioxidant.
Possible Signs of Low Zinc:
12-15 mg is the RDA for adults and that is easily obtained from eating animal protein at each meal.
3 oz Wild Oysters 148 mg
4 oz Grass fed lamb 5 mg
4 oz Wild Scallops 3 mg
I was born in Wilmington, NC and I have grown up loving seafood. My dad fed me shrimp and oysters whenever we visited our coastal relatives and those foods always brings back warm memories for me. Sometimes my dad comes to visit me in SF and we have a great time eating our way around the bay. We had this Cioppino at Phil’s Fish Market in Moss Beach, CA when he visited me from Nashville in spring 2011. It is a wonderful place full of fresh caught, wild, local fish. They have a huge outdoor patio where you can dine with the locals and smell the sea air. You can also buy some fresh seafood to take home. If you are driving down the coast I highly recommend stopping at this place. You can watch Bobby Flay taking on Phil in a Cioppino throwdown here.
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Get your daily dose of Zinc from Cioppio
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Oyster Cioppino Recipe
Ingredients:
3 cloves minced garlic
Directions:
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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No Soy Stir Fry
A good stir fry is one of those things that everyone enjoys. One problem is that in Asian restaurants there is soy sauce on almost everything. Soy sauce is full of the common allergen gluten because it is made from wheat. Tamari is a wheat free option but it is made from soy, another thyroid depressing allergen. Soy can also promote excess estrogen in the body encouraging it to store more fat. One more problem with soy sauce is that it is usually made from genetically modified soybeans and I try my best to avoid these franken foods. If you feel like being a lab rat for Monsanto, be my guest….I don’t think that is what we have in mind when we sprinkle a few drops of soy sauce on our food.
Instead of soy sauce which has gluten, I use Coconut Secret Raw Organic Vegan Coconut Aminos 
Ingredients:
1 lb wild Shrimp peeled and de-veined
1 carrot shredded
1 zucchini sliced thin
2 cloves of garlic diced
1 onion diced
1 bottle Coconut Secret Raw Organic Vegan Coconut Aminos 8 Fl Oz
1 bunch cilantro
1 tbsp Virgin Coconut Oil, Green Label
1 tsp of Arizona Peppers Organic Sauce
Directions:
Saute the onions and garlic in coconut oil for 3-5 min on medium high heat. Add the shredded carrots, zucchini, and cabbage and cook for 5 more minutes. When vegetables look almost done, add shrimp and sprinkle Coconut Amino’s to taste. Cook for 1-2 minutes and serve when shrimp turn white. Add a handful of organic cilantro when plating for extra flavor, color, antioxidant and minerals. Add hot sauce if desired.
For Kelp Noodles: If you want to use the kelp noodles boil in hot water for a few minutes until soft. Strain in a collander and pat dry with a clean dishtowel. Add to the stir fry pan at the end and mix so the flavor gets into the noodles. Add some more coconut amino’s if desired.
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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