Tuna Avocado Lettuce Wraps (with a Cooking Video!)

Tuna Avocado Lettuce Wraps

Eating clean is a vital component of looking good, feeling amazing, and having limitless energy.  The best way to eat clean is to prepare meals at home.  But let’s be real, sometimes we just don’t feel like getting in the kitchen and preparing an extravagant meal.  Heck, there are time I don’t even feel like turning on the stove burner.  I’d rather pull out something in the refrigerator, mix up a few things quickly, then eat it with perfect satisfaction.  Nothing fancy, but it hits the spot beautifully.

I have just the recipe for you:  Tuna Avocado Lettuce Wraps.  This easy, tasty protein & healthy fat packed recipe will leave you satisfied without even having to heat anything up.  Just mix the ingredients, pile onto lettuce, and chow down.

Check out the cooking video where I prepare Tuna Avocado Lettuce Wraps while providing you awesome health and beauty tips.  Enjoy!

TUNA AVOCADO LETTUCE WRAPS

(serves 2-4)

Ingredients

– 2 cans tuna

– 2 teaspoons mustard

– 2 scallions, chopped

– 1 medium avocado

– 1/2 teaspoon garlic powder

– 1/2 cup shredded carrots

– 2 teaspoons fresh chopped dill

– salt & pepper, to taste

– Romaine lettuce hearts

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Instructions

1.  In a bowl, combine tuna, carrots, dill, scallions, mustard.  Mix.

2.  In a separate bowl, mash the avocado with the lime juice, garlic powder, and salt & pepper until it is smooth guacamole consistency.

3.  Pour the guacamole mix into the tuna bowl then mix well until everything is combined.

4.  On a plate, lay the lettuce down and spoon the tuna avocado mix onto the lettuce.

Enjoy!

Tuna Avocado Lettuce Wraps

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Chika Obih is a certified holistic nutrition consultant; blogger; and founder of Soul-Wholesome Nutrition based in Oakland, CA and offers services virtually, in-person or by phone.  Chika is passionate about empowering people to take charge of their own health utilizing the power of wholesome, clean foods and fun holistic lifestyle solutions.  Contact Chika today to set up your free consultation.

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Lemon Pepper Crusted Salmon

lemon pepper crusted salmon done

Lemon Pepper Crusted Salmon

I’ve unofficially begun my quest for outdoor activity as opposed to gym confinement.  For those of you who haven’t read, you can check out my 2013 goals here.  Basically, these are the ten goals I choose to accomplish this year.  Over the course of the next 11 months, I’ll provide updates to you randomly in blog posts.  So tune in often!

So prior to my outdoor ventures, I was a gym-rat; specifically, I was glued to the weight room often times bypassing the cardio machines to hungrily hurry towards the barbells and free-weights.  I’ve put on a great deal of muscle in the last few months because of this.  Now, I am changing my actions and implementing more outdoor running, walking and hiking to build my endurance.  I’m training for my second half marathon in June — another one of my goals!   Running can be hard on the knees and joints and so I’ve been purposely eating more omega-3 rich fish for the anti-inflammatory properties and its effectiveness in reducing exercise-induced soreness, therefore improving recovery time.

Salmon is a fatty fish that offers about 2 grams of omega-3 fats in a 5 ounce serving.  It is recommended to eat 2-3 servings of fish per week to ensure you are balancing omega 3s with inflammatory omega-6s.  Inflammatory omega-6 fats are found mostly in plant oils and fried foods prepared using rancid plant oils such as soybean, canola, corn, cottenseed, vegetable and safflower.  Health issues such as PMS, cramps, joint pain, obesity, diabetes, sports recovery, high cholesterol, depression and anxiety can all be eased by reducing intake of omega-6 while increasing omega-3 fats.  Eating fish, taking fish oil supplements, and cooking with healthy fats such as coconut oil, olive oil, animal fats (grass-fed), and pastured butter are all ways to improve your body’s omega-6 to omega-3 ratio which ideally should be 3:1 or better.  Due to the Standard American Diet (SAD), that number is more like 20:1 for the (less than) average American.  Improve your ratio today with this yummy salmon recipe.

You will love this lemon pepper crusted salmon:  full of bold and bright flavor from the lemon and black pepper. You can choose to remove the skin from the salmon but personally I keep the skin on because it adds a bit of crunch from frying it in the coconut oil.  Serve the salmon with a side of greens of your choice.

Lemon Pepper Crusted Salmon 

Serves 3

Ingredients

  • 1 pound fresh wild salmon, cut into 3 pcs 5-6 ounces each
  • 1 tablespoon coconut oil
  • 1 teaspoon sea salt
  • 2 teaspoon black pepper
  • 1 lemon, cut into 4 wedges

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salmon ingredients

Directions

1.  Rinse salmon then pat dry.

2.  Squeeze juice of 2 lemon wedges onto both sides of salmon.

salmon with lemon juice

3.  Mix salt and pepper in small bowl then sprinkle liberally onto salmon making sure to coat evenly on both sides.

salt n pepper salmon

4.  Heat oil in pan.

5.  Pan fry salmon for 3 minutes.  Flip and fry 3 more minutes.

pan fry salmon flip

6.  Plate salmon and squeeze juice of 1 lemon wedge onto salmon (skinless side).

lemon pepper crusted salmon done

lemon pepper crusted salmon and kale

Serve.  

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Chicken Liver and Onions

Sauteed chicken liver & onions

Sauteed chicken liver & onions

Liver and offal organ meats (pronounced “aw-ful”) are some of the most vitamin & mineral rich superfoods you can feed your body.  According to Self’s Nutrition Data source, a 3.5 ounce (100g) serving  of chicken liver contains the following:

  • 220% daily value vitamin A
  • 30% DV vitamin C
  • 50% DV iron
  • Rich in numerous B vitamins & folate
  • 276% DV vitamin B12
  • 18% DV zinc (vital mineral for overall body functioning)
  • 78% DV selenium (important for thyroid health)
  • Good source of calcium, potassium, magnesium, manganese
  • 113 calories, 17g protein, 5g fat, 0g carbohydrates

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The benefits of eating liver is impactful:

– Lowers cholesterol (heart healthy)
– Enhances muscle growth (protein rich)
– Contributes to weight loss
– Rich in vitamins and minerals
– Boosts metabolism (fat loss)
– Prevents Colon Cancer
– Helps to treat nutrient deficiencies (i.e. anemia)
– Provides immense energy
– Enhance blood production

The nutrient content in offal is so densely packed that eating just 1-2 servings per week is often recommended to prevent over-consumption of vitamin A which can lead to toxicity in the body.  Many people shy away from eating offal because of the rich and earthy taste coupled with the mush-like, unusual texture.  I recall in elementary school secretly hating the days we were fed liver & onions.  It was just recently within the last year that I gave liver another try.  Thankfully, my tastebuds have grown to enjoy the earthy, rich flavor and texture.  If you are new to eating offal and want to give it a go, chicken liver is a great choice to start with because of the mild taste compared to cow and other offal. Start with chicken liver, then advance to trying other offal such as beef liver, heart, brain, kidney, sweetbreads, tripe, and tongue.  

This Sauteed Chicken Liver & Onions recipe is simple and quick.  Pick up a pound of chicken liver from your local source and make this recipe today — I picked mine up from Whole Foods Market.

Ingredients

  • 1 lb chicken livers
  • 4 Tablespoons butter, unsalted (or fat of choice)
  • 1 large onion
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • Juice from 1/2 small lemon

.liver ingredients

Instructions

1.  Rinse livers under cold water and pat dry.

2.  Chop livers into small chunks. Thinly slice the onion.  Cut lemon into wedges.

liver onion chopped grid

3.  Heat butter over medium heat and saute onion over medium heat until it becomes translucent, about 6 minutes.

4.  Add chicken livers to the pan with the onions. Season with salt & pepper.

butter, onions, liver

butter, onions, liver

5.  Saute liver and onions until livers are slightly pink in the middle (not red), and the onions are caramelized, about 8 minutes.

saute liver, squeeze lemon, done.

saute liver, squeeze lemon, done.

6.  Turn off heat, serve.

Serves 4.

Chicken Liver & Onion served with Omelette

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Pan-Grilled Rib-Eye Steak

Ribeye Steak & Kale

Ribeye Steak & Kale

Steak makes me happy.  As a person who dabbled in vegetarianism for 18+ months of my life, I had no idea what I was missing.  Prior to my my craze for steaks and after my stint in vegetarianism, my protein of choice was chicken and fish.  Nothing wrong with these options, however life became a bit more livelier when steaks entered the scene.  My favorite cut is Rib-eye followed closely by the New York variety. These cuts are a bit fattier than sirloin and filet mignon — which are also tasty in their own right.

The best steaks I’ve ever had are the ones I’ve prepared. True story. I do not intend to brag, in fact I get a bit disappointed when I put down $30+ for a restaurant prepared steak and upon one bite, realize that it fails miserably in taste compared to what I can make at home for less than half the cost.  And survey says:  home-prepared steaks taste better than restaurant steaks!  There is a valid explanation for this people:  my steaks = grass-fed, pastured; most restaurant steaks = commercial  grain fed.  When cows eat the food nature intended for them to eat (grass), they taste better.  Grass-fed meat is worth the extra price when it comes to taste, tenderness, nutrients (more omega-3s), and ethics (human farmers vs. machines & chemicals).  If you have not made the switch to  grass-fed meat yet, I dare you to take this challenge:  purchase a grass-fed steak and a commercial grain-fed steak and prepare this recipe using both steaks.  Taste and tell me what you think.  Be forewarned: once you go grass-fed you won’t go back!

This pan-grilled steak recipe is simple, easy, and delicious.  Enjoy it with a side salad or sauteed greens.

Pan-Grilled Steak

Ingredients (makes 1 steak; multiply ingredients by # of steaks prepared)

  • 1 steak (cut of choice), 1 inch thick – (I used Ribeye)
  • 1/2 Tablespoon coconut oil (or fat of choice)
  • 1/2 teaspoon sea salt, divided for each side
  • 1/2 teaspoon black pepper, divided for each side
  • sprinkle of dried thyme, on each side
  • sprinkle of dried sage, on each side

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Steak ingredients

Steak ingredients

Directions

1.  Season steak on both sides liberally with seasonings.

steak seasoned raw

Seasoned Raw Ribeye

2.  Heat stainless steel or cast iron skillet on medium-high heat. Add coconut oil.

3.  Once oil is heated, add steak.

4.  Let steak cook on one side for 3 minutes (do not move or poke holes in steak).

5.  After 3 minutes, flip steak being careful not to poke holes so that juices will not leak.  Continue cooking for another 3 minutes.

6.  Turn off heat, immediately remove steak from pan and put on plate.

steak done

Ribeye – done

7.  Let steak sit for 5 minutes to absorb juices before cutting.  Steak will be medium-rare.  If you prefer well-done, cook for 2-3 minutes longer per side.

Medium Rare Ribeye Steak

Medium Rare Ribeye Steak

Enjoy with a side of vegetables.  I ate mine with sauteed kale. Yum.

Pan-Grilled Ribeye w/ Sauteed Kale

Pan-Grilled Ribeye w/ Sauteed Kale

Bon Appétit!

What do you think? Comment below because I really want to hear from YOU about the foods I prepare & share, from my kitchen to yours.