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Staying in Balance Acupuncture

Yummy Healthy Food


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Want to learn how to cook & eat to achieve your health & weight goals?


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Schedule a Free Online Consultation

Zucchini, Peppers, Sardines & Anchovies

8/13/2024

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Ingredients:
-2 TBS olive oil
-1 medium onion, chopped
-2 zucchinis, chopped
-1 red pepper, chopped
-2 cloves of garlic, chopped
-1 can of sardines
-1/2 can of anchovies
-juice from 1/2 lemon (~2TBS)

Steps:
1) Prep veggies

2)  Heat olive oil over medium heat for a few minutes

3)  Add onions and sauté until soft (~5-10 minutes)

4) Add red pepper & continue sautéing (~5 minutes)

5) Add zucchini & sauté another 10 minutes, stirring frequently

6) Season with salt & pepper

6) When veggies are slightly brown & caramelized, add garlic & continue stirring

7) Add sardines & anchovies, breaking up fish & stirring

8) If you like, you can add some grated parmesan cheese & serve

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Fish Cakes with Capers & Quinoa Tabouli

7/3/2020

0 Comments

 
Picture
I got this fish recipe from the cookbook Jerusalem. It is a beautiful book that intertwines food and recipes from the many different cultures that inhabit this ancient city.  I pair the fish cakes with a Quinoa Tabouli, a regular dish in my kitchen.

This meal takes about an hour and 15 minutes to prepare.
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Ingredients:
Fish Cakes
-14 oz cod or haddock fillets
-1/2 cup bread crumbs or panko or gluten-free panko
-1/2 large egg
-2 ½ TBS capers
-1 TBS dill
-2 green onions
-grated zest of 1 lemon
-1 TBS fresh squeezed lemon juice
-3/4 tsp ground cumin
-1/2 tsp turmeric
-1/2 tsp salt
-1/4 tsp pepper, preferable white pepper
-3 TBS extra virgin olive oil for sautéing
 
Sauce
-2-3 TBS mayonnaise
-1 TBS ketchup
-4 TBS prepared horseradish or to taste
Note: Honestly, I don’t really measure when I make the sauce.  Just mix the ingredients together & taste to get the right ratio.
 
Quinoa Tabouli
-1/2 c red quinoa
-2 TBS extra virgin olive oil
-1 1/2 TBS lemon juice
-1 clove of garlic
-1/2 tsp cumin
-1 c chopped parsley
-3/4 c chopped tomatoes
-2 scallions
-1/4 c chopped olives (I like Kalamata olives)
-salt and pepper to taste
 
Steps:
1) Prep
-Start by preparing the quinoa
-Rinse ½ c dry quinoa
-Add to saucepan with 1 c of water or chicken or veggie broth
-Bring to a boil
-Cover and simmer for ~15 minutes until liquid is absorbed
 
-While quinoa is cooking, prep fish cakes
-Cut fish into 1/16 inch thin slices
-Dice slices into tiny pieces
-Chop green onions
-Chop capers
-Zest lemon
-Chop dill
-Mix together well -- fish, bread crumbs, egg, capers, dill, green onions, lemon zest, lemon juice, cumin, turmeric, salt & pepper
-Dampen hands and make 12 patties out of fish mixture
-Arrange on plate, cover with plastic and refrigerate for at least 30 minutes
 
2) Make sauce for fish cakes & dressing for the quinoa
-Mix together mayo, ketchup and horseradish in small bowl
-Refrigerate until serving

-Add olive oil and lemon juice to a large bowl
-Grate or mince 1 clove of garlic and add to bowl
-Add cumin to bowl
-Add cooked quinoa to bowl and mix
-Let cool for 30 minutes
 
3) Prep rest of tabouli salad
-Chop parsley, tomatoes, scallions & olives


4) Saute Fish Cakes
-heat olive oil in large frying pan over medium-high heat
-cook fish cakes in batches 5-6 to a batch until browned on both sides & cooked through
-this should take 5-8 minutes for each batch
-drain on plate with paper towel
 
5) Mix tabouli ingredients together
-mix quinoa with parsley, tomatoes, scallions, olives
 
6) Serve Fish Cakes & Tabouli
-plate fish cakes
-put horseradish sauce on top
-add tabouli on the side
 
Enjoy!
 
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    Author

    I love to cook, eat and entertain.  Here are some of my favorite recipes.

    Bon Appetit!

    ​To get started eating healthy, read Update Your Kitchen for Optimum Health​.

    Take a look at my Pantry List to keep your kitchen well-stocked.

    Food Charts
    sugar_in_foods_chart.docx
    File Size: 18 kb
    File Type: docx
    Download File

    fiber_in_foods--new.docx
    File Size: 15 kb
    File Type: docx
    Download File

    protein_in_foods.docx
    File Size: 19 kb
    File Type: docx
    Download File

    Recipes

    Breakfast
    • ​​Miracle Breakfast
    • Fitness Bread with 4 Toppings
    • Healthy Homemade Granola

    Soup
    • Carrot Ginger Soup
    • Cauliflower & Almond Soup
    • ​Chicken Soup
    • Coconut Curry Soup
    • Sausage and Kale Soup with Farro 
    • Simplest Tomato Soup
    • Zucchini and Pumpkin Seed Soup​

    Salad
    • Cucumber & Peanut Salad
    • ​Moroccan Carrot Salad
    • Summer Composed Vegetable Salad with Silken Tofu Aioli
    • ​Greens and Poached Eggs
    • Kale Salad with Roasted Beets and Squash
    • Summer in a Bowl

    Veggies
    • Roasted Corn
    • ​Couscous with Sauted Onion, Spinach & Pepper
    • Roasted Cauliflower
    • ​Quinoa Tabouli​​
    • ​Spicy Eggplant, Red Pepper, Tomatoes and Couscous ​
    • Stuffed Eggplant
    • Sweet Potatoes with Tahini Butter Sauce

    Main Course

    Vegan
    • Barbecued Tempeh
    • Israeli Couscous with Roasted Veggies, Tofu & Caramelized Tomato
    • Mushroom-Tofu-Pecan Stuffed Squash​
    • ​Tofu, Broccoli and Penne with Capers, Olives and Sun-Dried Tomatoes

    Fish
    • Fish Cakes with Capers and Quinoa Tabouli 
    • Haddock with Roasted Tomatoes & Potatoes​
    • Salmon Poached in Basil-Tomato Sauce
    • Simplest dinner --Salmon, Asparagus, Couscous
    • ​​Zucchini, Peppers, Sardines & Anchovies

    ​Poultry
    • Chicken with Peaches, Red Onion & Basil
    • Chinese Chicken & Veggie Wraps
    • ​Mexican Rice with Chopped Salad
    • Moroccan Chicken with Carrots & Artichokes
    • Roasted Chicken and Summer Vegetables
    • Spicy Grilled Chicken
    • Bonnie's Fried Rice​​
    • ​Sesame-Ginger Chicken Meatballs with Brown Rice & Steamed Broccoli​
    • Chicken Meatballs with Penne & Tomato Sauce​
    • ​Turkish Stuffed Eggplant
    ​
    ​Beef
    • Chinese Beef & Asparagus Salad with Brown Rice

    Beverages
    • Ginger Lemon Tea ​

    Categories

    All
    Almonds
    Asparagus
    Beef
    Beets
    Breakfast
    Broccoli
    Brocolli
    Capers
    Carrots
    Cauliflower
    Chicken
    Chicken Sausage
    Chinese
    Chopped Salad
    Chopped Turkey
    Coconut Milk
    Corn
    Couscous
    Cucumber
    Eggplant
    Eggs
    Farro
    Fish
    Flaxseed
    Fruit
    Ginger
    Greens
    Kale
    Lamb
    Lemon
    Mexican
    Mushrooms
    Oatmeal
    Olives
    Parsley
    Pasta
    Peaches
    Peanut
    Pecans
    Penne
    Poetry
    Pumpkin Seeds
    Quinoa
    Red Pepper
    Rice
    Salad
    Salmon
    Soup
    Spinach
    Squash
    Sun-dried Tomatoes
    Tempeh
    Tofu
    Tomatoes
    Tomato Sauce
    Veggies
    Walnuts
    Zucchini

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​Easthampton, MA 01027
​781-718-6325

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  • Home
    • Bio
  • Services
    • Conditions Treated >
      • Back Pain
      • Chronic Fatigue Syndrome & Fibromyalgia
      • Colds, Flus & Viruses
      • Depression, Anxiety, Stress
      • Insomnia
      • Multiple Sclerosis
      • Neck & Shoulder Pain
      • Preventative Care
      • Sciatica
      • Side Effects of Chemo & Radiation
      • Sports Injury
    • Craniosacral Therapy
    • Japanese Acupuncture
    • Yummy Healthy Food Nutritional Counseling
  • Testimonials
  • Appointments
    • Free Consultation
    • Initial Visit
    • Contact
    • Forms
    • Directions
  • Blog
    • Yummy Healthy Food
  • Gift Cards