Spring into action..

Spring into action..

How cliché is the title of this post?  Pretty cliché.  I just thought I would admit to that first off but it is none the less a very appropriate statement.  Spring is around the corner so if you haven’t hit your activity goals, now is the time.  When it’s cold or snowing, or cold and snowing, it may be a bit more challenging to get out there and take a walk or make it to the gym.  At 5am, it is pretty unforgiving in the winter- the car is cold, the temperature is cold, and.. it’s early.  Plus, if you keep the bedroom cooler like we do (better for sleeping), a nice and toasty bed is hard to part with.  But, we do what we do and we tough it out… sometimes- ha.  Anyway, warmer weather is around the corner, which usually comes with beach time, and higher levels of outdoor activity.  The trick is not to wait to start increasing your activity until then, do it now.  You will have that much more energy by the time you really want it, which is when it nice to be outside.  Most people think getting into gear a week before vacation will make all the difference- it might- but it’s really about the hard work you put in two months prior.  If one of your goals is slimming down, begin your program now so the only thing you have to worry about is what SPF sunblock to use, not how you feel in a bathing suit.  The more time you give yourself, the less steep a change you will need to make.  Again, our focus is (drumroll please)… Health and Wellness through SUSTAINABILITY! 


A little spin on a classic

Source: http://www.eatingwell.com/recipe/252456/salmon-chowder/


Salmon Chowder

The flavor of this salmon chowder is greatly enhanced by adding either fresh dill or dried tarragon: each herb lends its own distinctively different and appealing character to the soup. Even if you don't keep instant mashed potatoes in your pantry, it's worth picking some up for this soup. They give the soup a thick, chowder texture without any heavy cream or butter. Leftover mashed potatoes work too, but give a slightly less-velvety texture. Recipe by Nancy Baggett for EatingWell.

By: EatingWell Test Kitchen

Nutrition profile

Ingredients6 servings

  • 1 tablespoon canola oil
  • ⅓ cup chopped carrot
  • ⅓ cup chopped celery
  • 4 cups reduced-sodium chicken broth
  • 1½ cups water
  • 1 12-ounce skinned salmon fillet, preferably wild-caught (see Note and Tip)
  • 2½ cups frozen cauliflower florets, thawed and coarsely chopped
  • 3 tablespoons chopped fresh chives or scallions, or 1½ tablespoons dried chives
  • 1⅓ cups instant mashed potato flakes (see Note), or 2 cups leftover mashed potatoes
  • ¼ cup chopped fresh dill, or 2 teaspoons dried tarragon
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon salt
  • Freshly ground pepper to taste


Active Ready In 30 m

  1. Heat oil in a large saucepan or Dutch oven over medium heat. Add carrot and celery and cook, stirring frequently, until the vegetables just begin to brown, 3 to 4 minutes. Add broth, water, salmon, cauliflower and chives (or scallions) and bring to a simmer. Cover and cook, maintaining a gentle simmer, until the salmon is just cooked through, 5 to 8 minutes. Remove the salmon to a clean cutting board. Flake into bite-size pieces with a fork.
  2. Stir potato flakes (or leftover mashed potatoes), dill (or tarragon) and mustard into the soup until well blended. Return to a simmer. Add the salmon and reheat. Season with salt and pepper.
  3. Notes: Instant mashed potato flakes is not a product that we typically use in our recipes, but we love how it gives creamy texture to soup without adding extra fat. Look for a brand that has the fewest ingredients possible (and therefore little to no artificial additives or flavoring). At our local market, the store brand was the best choice.

  4. Wild-caught salmon from the Pacific (Alaska and Washington) are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).

  5. Tip: To skin a salmon fillet, place on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.


Nutrition information

 Serving size: about 1½ cups

  • Per serving: 178 calories; 6 g fat(1 g sat); 2 g fiber; 17 g carbohydrates; 17 g protein; 47 mcg folate; 27 mg cholesterol; 2 g sugars; 0 g added sugars; 1,395 IU vitamin A; 29 mg vitamin C; 49 mg calcium; 1 mg iron; 237 mg sodium; 499 mg potassium
  • Nutrition Bonus: Vitamin C (48% daily value), Vitamin A (28% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 1 vegetable, 2 lean meat