SVPT

Sage Halibut

We dedicate June to men’s health and will be blogging all month on the topic, sharing the top nutrients for men, BBQ tips, Father’s Day lessons, motivation and more. Men have specific health and wellness needs (just as women do) – here are some of the ways our dietitians can help.

As you know, your diet and exercise choices can play a large role in health statistics and while more research needs to be done, the evidence is strong to recommend men to consume enough lycopeneand seleniumin their diet on a regular basis. These nutrients in particular contribute to prostate health.

The best place to find lycopene is in tomatoes or tomato products. Carrots, red peppers and grapefruit also contain lower amounts of lycopene.

Selenium is found in abundance in brazil nuts, oysters, sardines, halibut, sea bass, cod, salmon, mackerel, liver, puffed wheat, mushrooms, and cottage cheese. 45mcg is all you need on a daily basis from your diet.

Our meal of the month is full of both nutrients.

SageHealth for Men
Sage Halibut (makes 4 servings)

Ingredients

  • 4 (5 oz.) halibut fillets
  • 1 Tbsp. canola oil
  • ¼ tsp. salt
  • 1 tsp. pepper
  • 1 clove garlic, minced
  • ¼ cup fresh sage
  • 2 Tbsp. white wine
  • 2 tsp. butter
  • 1 Tbsp. lemon juice

Preparation

  1. Preheat oven to 400°F.
  2. In an oven-safe pan, heat canola oil on medium-high heat.
  3. Season halibut with salt and pepper before putting in pan. Sear both sides of the fish for about 2 minutes each. Add sage leaves and garlic.
  4. Place into the oven for 5 minutes, until fish is flaky. Remove from oven, and remove fish from pan.
  5. Add white wine, butter and lemon juice to the garlic and sage that remain in the pan and simmer gently, until thickened. Pour sage sauce over fish.
  6. Serve and enjoy!

 

Nutritional analysis per serving (4 servings): 218 calories, 11 g fat, 30 g protein, 2 g carbohydrate (1 g available carbohydrate), 1 g fibre, 263 mg sodium

Pair this protein with stir-fried carrots, red peppers and mushrooms, and a grain such as quinoa, rice or our Barley and Mixed Mushroom Pilaf for a balanced meal.

 

SVPT and Revive Wellness are swapping content once a month in a new series: “move of the month/meal of the month” related to the same theme. 

Post by: 

admin

Other Articles

Load More

Vegetarian Stuffed Peppers

April 15, 2019

Quinoa and Black Bean Stuffed Pepper SVPT

Makes 4 servings (1 pepper per serving)

Ingredients:

  • 2 cups quinoa, cooked
  • 1 can green chilis
  • ½ cup frozen corn, thawed
  • ½ cup black beans
  • ½ cup tomatoes, diced
  • 1 tsp. cumin
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 Tbsp. chili powder
  • 4 bell peppers
  • ½ cup shredded cheddar cheese
  • Cilantro to garnish

Preparation:

  1. Preheat oven to 350 °F.
  2. Combine quinoa, green chilis, corn, beans, tomato, cumin, garlic powder, onion powder, chili powder into a bowl and mix well.
  3. Remove the very top of the peppers and scoop out the seeds.
  4. Take ¼ of the filling and stuff each pepper.
  5. Top the filling with shredded cheese.
  6. Place onto a baking sheet lined with parchment paper and bake for 25-30 minutes.
  7. Serve and Enjoy!

 

Nutritional analysis per serving: 342 calories, 13 g fat, 16 g protein, 42 g carbohydrate (33 g available carbohydrate), 9 g fibre, 215 mg sodium

 

Created by Revive Wellness Inc.

Now try the ‘Move of the Month’ on their blog!

Asian “Spaghetti” and Meatballs

March 15, 2019

Asian Spaghetti and Turkey Meatballs SVPT

Have you spotted “noodles” in the produce aisle yet? Beets, sweet potatoes, and zucchinis have all been spiralized into noodle shape for those looking for a lower-carb, or more vegetable-heavy diet.

Asian “Spaghetti” and Meatballs

Makes 4 servings (4 meatballs and ¼ cup noodles per serving)

Ingredients:

  • 1 lb. ground turkey
  • 2 tsp. sesame oil
  • 2 clove garlic, minced
  • 2 tsp. ginger, minced
  • 2 Tbsp. hoisin sauce
  • 1 egg
  • 2 Tbsp. panko bread crumbs
  • 2 Tbsp. low sodium soy sauce
  • 4 cups zucchini noodles
  • 1 cup red pepper noodles
  • 2 Tbsp. all-natural peanut butter
  • 1 tsp. chili flakes (optional)

Preparation:

  1. Preheat oven to 350 °F.
  2. Combine turkey, 1 tsp. sesame oil, 1 clove of garlic, 1 tsp. ginger, 1 Tbsp. hoisin, egg, and the bread crumbs. Mix well and shape into small meatballs.
  3. Place onto baking sheet lined with parchment paper and bake for 15 minutes.
  4. While the meatballs are cooking heat the remaining oil in a large wok.
  5. Add the zucchini noodles, the pepper noodles and allow to cook for 8 minutes, or when they start to soften. Add the remaining garlic, ginger, peanut butter and 1 Tbsp. of soy sauce. Let the noodles continue to cook.
  6. While the noodles are cooking, and the meatballs are done cooking in the oven, remove the meatballs from the oven and place into a fry pan and cover the meatballs with the remaining soy sauce and hoisin sauce. Allow the sauce to glaze the meatballs.
  7. Serve the meatballs on top of the noodles and Enjoy!

 

Nutritional analysis per serving: 331 calories, 18 g fat, 30 g protein, 14 g carbohydrate (11 g available carbohydrate), 3 g fibre, 515 mg sodium

 

Created by Revive Wellness Inc.

Now try the ‘Move of the Month’ on their blog!

Cashew Salmon

February 15, 2019

Cashew Salmon

Makes 4 servings (1 salmon fillet, 1 cup broccoli and ½ cup rice per serving)

Ingredients:

  • 4 salmon fillets (4 oz. each)
  • 1 Tbsp. maple syrup
  • 1 Tbsp. low sodium soy sauce
  • 1 tsp. lemon juice
  • 1 garlic clove, minced
  • 1 Tbsp. olive oil
  • ½ cup cashews, crushed
  • 4 cups broccoli
  • 2 cup brown rice, cooked

Preparation:

  1. Preheat oven to 350 °F.
  2. Combine maple syrup, soy sauce, lemon juice, garlic and salmon into a plastic bag and allow salmon to marinate for 30 minutes at room temperature, or 2 hours in the fridge.
  3. Once marinated, place salmon onto a baking sheet lined with parchment paper and press the chopped cashews on top each one.
  4. Drizzle the olive oil over the salmon and bake for 15 minutes.
  5. Meanwhile, steam the broccoli florets until softened.
  6. Serve and Enjoy!

 

Nutritional analysis per serving: 437 calories, 16 g fat, 31 g protein, 45 g carbohydrate (38 g available carbohydrate), 7 g fibre, 262 mg sodium

 

Created by Revive Wellness Inc.

Now try the ‘Move of the Month’ on their blog!

Chicken and Wild Rice Soup

January 15, 2019

Chicken and Wild Rice Soup

Makes 8 Servings (1 ½ cup per serving)

Ingredients:

  • 1 lb. chicken, diced
  • ½ cup wild rice
  • 1 cup carrots, peeled and diced
  • 1 cup celery, diced
  • 1 cup onion, diced
  • 2 cups mushrooms, sliced
  • 2 cloves garlic, minced
  • ½ tsp. pepper
  • ½ tsp. salt
  • ½ Tbsp. thyme
  • ½ Tbsp. basil
  • ½ Tbsp. oregano
  • 1 bay leaf
  • 6 cups chicken stock, low sodium
  • 1 cup 2 % milk

Preparation:

  1. Combine all ingredients except milk into a slow cooker.
  2. Cook on low for 8 hours or high for 4.
  3. Once the time is up and the rice is soft, add the milk and continue to cook for 10 minutes.
  4. Serve and enjoy!

*Make ahead of time and freeze for up to three months.

 

Nutritional analysis per serving: 132 calories, 2 g fat, 13 g protein, 16 g carbohydrate (13 g available carbohydrate), 3 g fibre, 186 mg sodium

Mini Turkey Meatloaf

November 15, 2018

In preparation for spending more time in the kitchen(our theme for November) with the holiday season, we suggest doing some batch cooking and meal prep so that your regular meals don’t fall to the wayside. Try these mini meatloaves that you can keep in the freezer for the nights you are too busy or too tired for cooking.

Makes 9 mini loaves

Ingredients:

  • 1 lb. ground turkey
  • 1 ½ cup zucchini, grated, and some water removed
  • 1 cup carrots, peeled and shredded
  • ½ cup onion, diced
  • 1 egg
  • 2 tsp. onion powder
  • 1 tsp. garlic powder
  • 2 tsp. oregano
  • 2 tsp. basil
  • 2 tsp. sage
  • 2 tsp. thyme
  • 1 tsp. pepper
  • ¾ cup bradrumbs
  • 1 Tbsp. ketchup

 

Preparation:

  1. Heat oven to 350 °F.
  2. Combine all ingredients except the ketchup into a bowl and mix.
  3. Form the mixture into a ball then press into a mini loaf pan or muffin tin.
  4. Distribute the ketchup on top of each loaf.
  5. Bake for 20 minutes.
  6. Serve and enjoy!

 

Nutritional analysis per serving: 142 calories, 2 g fat, 22 g protein, 8 g carbohydrate (7 g available carbohydrate), 1 g fibre, 76 mg sodium

Autumn Roasted Salad

October 15, 2018

We are focusing on mindfulness this month; the word mindful meaning to be conscious or aware of something. Further, it can relate to being present in the moment, focusing on one task at a time, and as it relates to eating: being in tune with hunger and fullness cues.

A simple way to increase your nutrition (and often satisfaction with a meal) is to be mindful of what is in season. Fruits and vegetables are fresher and have more flavour when eaten in season. Roasting autumn’s veggies brings out their flavour even more- give it a try in this salad.

Makes 4 servings

Ingredients:

  • 1 Tbsp. olive oil
  • 1 cup beets, peeled and chopped
  • 1 cup Brussels sprouts, sliced in half
  • 1 cup acorn squash, peeled and chopped
  • 2 cloves garlic, minced
  • 2 cups kale, stemmed and chopped
  • 1 apple, seeded and chopped
  • 2 Tbsp. feta cheese
  • 1 Tbsp. lemon juice
  • 2 Tbsp. pumpkin seeds
  • 1 Tbsp. dried cranberries

Preparation:

  1. Heat oven to 350 °F.
  2. Combine beets, squash, and Brussels in a bowl and toss with ¾ Tbsp. of olive oil
  3. Lay on a tray with parchment paper and roast in the oven until almost soft, ~ 30 minutes.
  4. Toss the kale and garlic with the remaining olive oil and add to the pan. Continue baking for 8 minutes.
  5. Remove from the oven and allow to cool slightly.
  6. Then add in the apples, lemon juice, feta, pumpkin seeds and cranberries.
  7. Serve and enjoy!

 

Nutritional analysis per serving: 216 calories, 8 g fat, 7 g protein, 35 g carbohydrate (27 g available carbohydrate), 8 g fibre, 162 mg sodium

SIGN UP NOW

Ready to take the first step towards a healthier, more active lifestyle? 

Don’t wait any longer to achieve your fitness goals. Contact SVPT Fitness + Athletics today to learn more about our services, schedule a consultation, and discover how we can help you become the best version of yourself. Your journey to a healthier, more active lifestyle begins here.

CONTACT US TODAY TO GET STARTED