Sandwiches and Toasties

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Gwyneth Paltro’s Fab Grilled Tuna Rolls

Now I have to say that I would make a few substitutions here to make it even more part of a  healthy diet and I have noted them with an asterisk and the alternative in brackets … sorry Gwyneth 😉 x

INGREDIENTS
2 tablespoons sweet white miso paste
1 tablespoon vegetable, sunflower, or rice bran oil * (Cold pressed extra virgin olive oil)
1 tablespoon light agave nectar
1 teaspoon water
1 tablespoon rice wine vinegar
Pinch of fine salt
Two ½-inch-thick tuna steaks or 1 large tuna steak, cut in half horizontally
2 tablespoons sesame seeds
4 hot dog buns * ( choice of the following healthy bread )
1 head butter lettuce, leaves separated * (rocket, watercress and spinache salad)
¼ cup Shallot & Cilantro Vinaigrette, for serving
for serving 2 tablespoons fresh cilantro leaves, for serving

DIRECTIONS
Preheat the grill or grill pan over high heat. Whisk together the miso, oil, agave, water, and rice wine vinegar. Season to taste with salt. Rub the tuna steaks all over with the mixture and place on the grill. Evenly sprinkle 1 tablespoon of the sesame seeds on the fish. Grill on the first side for 3 minutes, flip, and sprinkle the cooked sides with the remaining sesame seeds. Grill for an additional 3 minutes and then remove to a plate. I like the tuna to be just cooked through, but feel free to grill for less time if you prefer it medium or even rare.

To serve, grill or toast the buns. Lay a few lettuce leaves on the bottom half of each bun. Cut the tuna into ½-inch slices across the grain and evenly distribute on the lettuce. Drizzle each sandwich with a tablespoon of the vinaigrette, being sure to get plenty of sliced shallots in each spoonful, and sprinkle with the cilantro leaves. Close each sandwich with the top halves of the buns and serve with lots of napkins.

gwyneth paltrow tuna rolls

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Halibut Fish Tacos

Another healthy and nutricious meal which includes many of our Must Have Super Foods.

INGREDIENTS
1 bunch cilantro
5 lime, juiced
⅔ cup olive oil
2 Tbsp olive oil, for cooking
1 small white onion, coarsley chopped
2 cloves garlic
1 jalapeño pepper
½ Tbsp garlic powder
1 Tbsp cumin
1 Tbsp paprika
salt to taste
black pepper to taste
2 lb halibut
½ cup white wine
corn tortilla, for serving

DIRECTIONS
Put the cilantro, lime juice, 1/3 cup olive oil, onion, garlic, jalapeño, garlic powder, paprika, cumin, and salt and pepper in the bowl of a food processor.
Blend until smooth. Put the purée in a bowl and set aside.
Chop the halibut into small pieces. Dry well with a paper towel. Season with salt and pepper. Preheat a sauté pan with 2 tablespoons of olive oil. Add the halibut and cook until golden brown, about 8 minutes.
Add the wine and cook until the wine evaporates, about 2 minutes.
Add the cilantro mixture and cook for another minute to heat through.
Heat the corn tortillas in a hot dry pan. Add the fish mixture to the tortilla. Garnish with cilantro, salsa, sour cream, cheese, and avocado.

Recipie courtesy of The Daily Meal

halibut fish taco

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The Most Beneficial Types of Bread

Of course we all love sandwiches and toast … and bread is a staple part of most of our diet.  What we do want to do, as with all of the fuel we put into our bodies is aim for those with the best nutritional values.  Bread is a complex carbohydrate and should be eaten in moderation (4 slices per day on average).

The best bread you can have is home made.  You can research all of the ingredients yourself and using a breadmaker very easily make the bread that best suits you.

The following are breads that are widely available and for various reasons (which can be researched online) are the best value for health.

 

Healthy Bread

The most beneficial breads are:

  • Wholemeal
  • Seeded
  • Rye, Spelt and Wheat

Followed by:

  • Granary
  • Soda
  • Wholemeal Pitta

Of Course there are so many other breads that are widely available now but do your research before you switch from one of the above.

As an aside, the only spread you should use is butter.

Banana, Cinnamon and Honey Toastie

Banana Cinnamon and Honey Toastie

 

Mash a well ripened banana in a bowl with a half to one teaspoon of cinnamon to taste and 1 teaspoon of real honey.

This is 3 of our Must Have Superfoods that sould be included in every diet

From your choice of healthy bread take two slices and very lightly butter one side of each.  

Spread the mashed banana, cinnamon and honey mixture on the unbuttered side of one of the slices and top with the other slice of bread, buttered side out.

To cook, either grill, use a toastie maker or use a none stick pan until both sides of the bread are golden brown.

Either serve straight … (most healthy way) or sprinkle lightly with Vanilla Icing Sugar.

Enjoy 😀 x

You could also take this to work as a regular sandwich (with or without butter but on the inside 😀 ), without toasting and there are lots more exciting and yummy variations on this to come.