What’s Cookin’ Wednesday: Coconut Crusted Cod with Mango Salsa


This recipe was a request by one of our teen chefs at work. She’s the first to complete our teen program, which requires that all of our teen volunteers take command of the kitchen and become a mentor chef for new teen volunteers. Once they can do that, have volunteered for us for at least one year, and have completed our kitchen and garden curriculum, they receive a chef coat with their name embroidered on it.

Last week, we awarded our first teen with her own chef coat, and since she is a serious foodie who now dons a chef coat, I asked her what dishes she would like to see on the menu this week. She chose stuffed zucchini, Thai salad, Indian curry and cod with mango salsa. What a killer menu. Thanks for your hard work and inspiration, girl!

You could use organic store bought coconut milk to make this recipe even faster to execute, red onion in place of radish, and any other white fish you have on hand.

Using organic ingredients is best for maximum health benefits, but it’s difficult to shop 100% organic, so I recommend you at least get processed foods and produce that’s on the dirty dozen list in organic. 


COCONUT CRUSTED COD WITH MANGO SALSA
(c=cup; t=teaspoon; T=tablespoon)
Serves 4

INGREDIENTS:

1 small ripe avocado, diced
2 T finely diced locally grown radish
1 medium ripe mango, skins removed and diced
1 lime, juiced
Minced mint to taste
½ c organic finely shredded dried coconut
1 t organic onion powder
1 t organic garlic powder
1/2 c homemade organic coconut milk (2 T organic dried coconut + 1/2 c boiled filtered water, blended & strained)
Four ounce wild caught cod fillets
2 T organic unrefined coconut oil, melted
Cilantro leaves for garnish
Sea salt and black pepper to taste

INSTRUCTIONS:

1.) Preheat oven to 350°F and line a baking sheet with unbleached parchment paper.
2.) Mix the first four ingredients in a large mixing bowl and season to taste with salt, pepper, and freshly chopped mint. Set aside.
3.) In a shallow baking dish, mix the coconut, onion powder, and garlic powder. In a separate shallow baking dish, pour the homemade coconut milk.
4.) Season fish generously with salt and pepper, then coat evenly in the coconut milk.
5.) Dredge in the shredded coconut mixture, and arrange evenly on the parchment paper lined baking sheet.
6.) Drizzle with melted coconut oil and bake until lightly golden brown on the outside and white and flaky on the inside (about 15 minutes).
7.) Serve with mango salsa and garnish with cilantro leaves.

Recipe copyrighted by Laura Rodriguez. 

Happy Cooking!

What’s cookin’ in your house today???!

<3,

Laura

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Meals 4 Health and Healing in Edible Nashville! 

 

Photo: Edible Nashville

I am beyond proud and absolutely humbled to have a few of my recipes featured in the latest edition of Edible Nashville, a local slow food publication.

 

Photo: Edible Nashville

Seeing the smiling faces of our extremely hard working volunteers and staff in print brings me such happiness.

 

Photo: Edible Nashville

Please read the article, try the recipes at home, and share on social media!

Meals 4 Health and Healing delivers organic immune boosting meals to cancer patients in Nashville and relies solely on individual donations so the more we spread our message, the more families we can serve!

Read the article here and PLEASE share!

<3,

Laura

What’s Cookin’ Wednesday: Swedish Meatballs

This meal is 100% gluten free, dairy free, and packed with anti-inflammatory, immune boosting ingredients. But man oh man. It is so delicious you would never know!

If you’d rather load up your mashed potatoes with milk and butter, by all means, do your thing! If you don’t have gluten sensitivities, use regular bread for the meatballs and all purpose flour for the gravy instead. Extra virgin olive oil, ghee, or butter will work in place of the coconut oil. If you don’t have flax seeds, you can replace that portion of the recipe with one beaten egg. None of the measurements would change! That’s the beauty of this recipe – you can make it as healthy as you want to!

Organic is the best for optimal health, so that’s what we use. Whatever you have on hand is fine!

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SWEDISH MEATBALLS WITH GRAVY
(c=cup; t=teaspoon; T=tablespoon)

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What’s Cookin’ Wednesday: Cast Iron Chicken

Oh my goodness.

Our oven is broken and we only buy whole chickens. Out of pure laziness tonight I decided to cook a whole chicken in our cast iron pot so I didn’t have to break down the bird.

It was the best thing we’ve eaten in a while. It was like pot roast but with chicken. I love when chicken falls off the bone like that – it reminds me of some of my favorite ethnic dishes. It’s so comforting.

I urge you to try this dish next time you’ve got a whole chicken on hand! It would work in any pot – even a crock pot and there’s very little work involved.

HERE’S HOW I DID IT:

Pat chicken dry with towels.

Season chicken liberally with turmeric, paprika, dried herbs (I used a blend of oregano, rosemary, parsley, and basil), sea salt and pepper.

Heat your pot over medium high heat. Add 2 T coconut oil.

Once melted, sear chicken breast side down until browned (about 3-5 minutes).


Flip chicken and add whatever chopped vegetables you have on hand. I used 1 potato, 1/2 winter squash, 6 medium carrots, 1 large yellow onion, and 2 garlic cloves. Season vegetables with sea salt and pepper.

Fill pot halfway with filtered water and bring it up to a simmer. Turn it down to low, cover it, and walk away.

Once the chicken is falling off the bone and the vegetables are tender, dig in!


Garnish with scallions and red chili flakes and enjoy!


<3,
Laura

What’s Cookin’ Wednesday: Quinoa Stuffed Zucchini 

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We’ve been eating a ton of quinoa lately. Rue absolutely loves it and it’s so good for you, it’s silly not to incorporate into your repertoire. Quinoa is an ancient South American grain. It’s actually the seed of the chenopodium plant, so it’s naturally gluten free. It cooks like rice and looks like a cross between amaranth and couscous. It’s packed with protein, fiber, antioxidants, amino acids, minerals, and vitamins – making it a true superfood!

One of my favorite ways to eat quinoa is to stuff zucchini with it. You could also stuff bell peppers, squash, or tomatoes. These zucchini boats would be great to take to the beach or the zoo for a picnic because you can just pick them up and eat them!

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Pasta Carbonara with Kale

Rue is cutting her top teeth and going through a growth spurt I think because she did a LOT of screaming yesterday! I couldn’t put her down long enough to get anything done and by the time she was asleep, I was so wiped that I stared into the open refrigerator for 10 minutes trying to figure out what I could make.

We’ve been eating mostly vegetarian for the past couple of months and sometimes I blank at what to make when I don’t have a meat to center the dish around. After such a long day, I wanted something that involved very little knife work and just a couple dishes. I saw the bacon and eggs and immediately thought carbonara. Continue reading