3 Squares

Everyone has heard of "3 square meals a day", but how do you make three big meals healthy? We've gone and found recipes that support local farmers and watermen and are delicious and healthy for you! Please enjoy these low calorie treats that include porridge, lentils, and snapper!

Breakfast

Porridge

Prep time: 5 min

Cook time: 5 min

Yields: 1 serving

Ingredients

·      ½ cup water

·      1 pitted prune, chopped

·      1 tablespoon raisins

·      2 tablespoons oat bran

·      2 tablespoons wheat bran

·      1 tablespoon wheat germ

·      1 tablespoon flax seed

·      1 teaspoon honey (optional)

Directions

1.     Bring the water with the prune and raisins to a boil in a pot; cook at a boil for 3 minutes. Stir the oat bran, wheat bran, wheat germ, flax seed, and honey into the fruit mixture. Remove from heat and serve hot.

Amount Per Serving  Calories: 181

Comments:

This porridge is full of healthy grains and other tasty flavors. Instead of sugar use honey, one of natures most healthy and amazing natural sweeteners, and the prune can be substituted with any other fruit desired.

~Raghda 

Lunch 

Lentil Soup

Prep Time:35 Min

Cook Time:40 Min

Ready In:1 Hr 15 Min

Yields: 4 servings

Ingredients 

• 3 tablespoons olive oil     
• 1 large onion, chopped   
• 2 cloves garlic, minced   
• 1 tablespoon tomato paste  
• 1 teaspoon ground cumin 
•  ¼ teaspoon kosher salt, or to taste
•  ¼ teaspoon freshly ground black pepper
• 1/8 teaspoon chili powder, or to taste   
• 1 (32 ounce) carton chicken broth
• 1 cup red lentils 
• 1 large carrot, diced  
• 2 tablespoons lemon juice, or to taste 
• 3 tablespoons chopped fresh cilantro 
•  4 teaspoons extra-virgin olive oil for drizzling  
• 1 pinch chili powder

Directions

1.     Heat 3 tablespoons of olive oil in a large pot over medium-high heat. Stir in the onion and garlic, and cook until the onion has turned golden brown, about 5 minutes. Stir in the tomato paste, cumin, kosher salt, black pepper, and 1/8 teaspoon of chili powder. Cook and stir 2 minutes more until the spices are fragrant.

2.     Stir in the chicken broth, lentils, and carrot. Bring to a boil over high heat, then reduce the heat to medium-low, cover, and simmer until the lentils are soft, about 30 minutes.

3.     Pour half of the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot. Do not puree all of the soup, leave it a little chunky.

4.     Stir in the lemon juice and cilantro, then season to taste with salt. Drizzle with olive oil and a sprinkle of chili powder to serve.

Amount per serving calories: 351

Comments:

This soup is delicious and can be made the night before for dinner and reheated for lunch, even though it may be left over it is still very good! Lentils are one of the healthiest foods out there, not to mention tastiest. This bowl of soup is a great meal of lunch, and it isn’t too heavy either. It’s one easy to ensure that you’re consuming enough protein too.

~Raghda

Dinner

Pan-Grilled Snapper with Avocado-Strawberry Salsa

Cook time: 45 min

Yield: 4 servings (recipe is easily halved)

• 1 jalapeño pepper, finely chopped
• 1 ripe avocado, diced
• 2 cups strawberries, finely diced (for 2 servings I used about ¾ cup)
• 1/4 cup red onion, finely diced
• 2 tablespoons cilantro, finely chopped
• 1 teaspoon fresh lime juice (in addition I offer extra lime slices)
• 1/4 teaspoon sugar (I omit)
• sea salt to taste
• 4 6-ounce snapper fillets
• 1 tablespoon olive oil
• 1 ½ tablespoons fresh lime zest

For the salsa:

1. Stir jalapeño, avocado, strawberries, onion, cilantro, lime juice, sugar, and sea salt together in a bowl. Cover and set aside. Salsa may be made several hours ahead and chilled.

Note: If making ahead, add the sugar, salt and avocado just before serving.

To cook the fish

1. 1. Preheat stove-top grill pan over high heat. 

1. 2. Pat fillets dry then brush both sides with the oil; sprinkle with the lime zest. 

1. 3. Lay fillets on grill pan skin side down and cook 4-5 minutes on each side, turning once, until cooked through

         4.  Transfer fillets to serving plates and top with avocado-strawberry salsa.

Amount Per Serving Calories: 440

Comments: 

Around tidewater, who doesn’t love seafood, snapper is a delicious fish found in our local waters. Fish oil is great for digestion, so buy some snapper for dinner and support our local waterman as well as a healthy life!

~Kela