Margot's Mindset

22/11/2021

A healthy habit for the heart
Eating veggies

Cruciferous vegetables, including broccoli, broccoli sprouts, Brussels sprouts, kale, and cauliflower, are a great addition to any heart healthy meal.
These foods contain antioxidants that work to lower inflammation that precipitate the onset of heart disease.
One of the ways broccoli and other crucifers reduce risk of heart disease is by reducing the build of calcium deposits.

22/11/2021

22/11/2021

Blackened Tilapia With Garlic-Lime Butter Recipe

Ingredients:
2 Tbsp butter, softened at room temperature
2 Tbsp chopped fresh cilantro
2 cloves garlic, finely minced
1 tsp lime zest, plus juice of 1 lime
1 Tbsp canola oil
4 tilapia fillets (6 oz each)
1 Tbsp Magic Blackening Rub

Instructions:
1. Combine the butter, cilantro, garlic, lime zest, and lime juice in a small mixing bowl and stir to thoroughly blend. Set aside.
2. Heat the oil in a large cast-iron skillet or sauté pan over high heat. Rub the tilapia all over with the blackening rub.
3. When the oil in the pan lightly smokes, add the fish and cook, undisturbed, for 3 to 4 minutes on the first side, until the spice rub becomes dark and crusty.
4. Flip and continue cooking for 1 to 2 minutes, until the fillets flake with gentle pressure from the finger.
5. Transfer the fish to 4 serving plates and immediately top each with a bit of the flavored butter.

21/11/2021

A tip for getting a fitter body
Exercising in a group

Some people are natural loners, but at the end of the day all humans need at least a little bit of social contact.
For adults looking to up their fitness game, finding a friend or two to work out with can go a long way toward exercise success.

21/11/2021

Honey Mustard Glazed Salmon with Roasted Asparagus Recipe

Ingredients:
1 Tbsp butter
1 Tbsp brown sugar
2 Tbsp Dijon mustard
1 Tbsp honey
1 Tbsp soy sauce
1⁄2 Tbsp olive oil
Salt and black pepper to taste
4 salmon fillets (6 oz each)
Roasted Parmesan Asparagus

Instructions:
1. Preheat the oven to 400°F. Combine the butter and brown sugar in a bowl and microwave for 30 seconds, until the butter and sugar have melted together.
2. Stir in the mustard, honey, and soy sauce.
3. Heat the oil in an ovenproof skillet over high heat.
4. Season the salmon with salt and pepper and add to the pan flesh-side down.
5. Cook for 3 to 4 minutes until fully browned and flip.
6. Brush with half of the glaze and place the pan in the oven until the salmon is firm and flaky (but before the white fat begins to form on the surface), about 5 minutes.
7. Remove, brush the salmon with more of the honey mustard, and serve with the asparagus.

20/11/2021

Pesticide residue infected food on grocery store shelves
Nectarines

The succulent, smooth-skinned peach is also to blame for carrying for too much pesticide residue, that is when it's conventionally grown.
When in doubt, buy organic if the budget allows.

20/11/2021

Scallops with Chimichurri Recipe

Ingredients:
1⁄2 cup water with salt
2 Tbsp red wine vinegar
1 cup fresh parsley, chopped
2 cloves garlic, minced
Pinch red pepper flakes
3 Tbsp olive oil
1 lb large sea scallops
Black pepper to taste

Instructions:
1. Combine the water and 1⁄2 teaspoon salt in a bowl and microwave for 30 seconds. Stir so the salt thoroughly dissolves, then mix in the vinegar, parsley, garlic, and pepper flakes.
2. Slowly drizzle in 2 tablespoons of the olive oil, whisking to incorporate. An option is to use the chimichurri now, but it's best to let the flavors marry for 20 minutes or more; it will keep covered in the fridge for 3 days.
3. Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Thoroughly dry the scallops with paper towels, then season on both sides with salt and pepper.
4. When the oil is hot, add the scallops and cook for 2 to 3 minutes on the first side, without disturbing them, until a deep brown crust has developed. Flip and cook for 1 to 2 minutes longer, until firm but yielding to the touch. Serve drizzled with the chimichurri.

19/11/2021

A dinner habit that is worst for health
Not rinsing canned foods

There's nothing wrong with adding canned vegetables and beans to a dinner, but make sure they’re prepped the right way.
Canned foods are filled with liquids.
If those veggies or beans are not drained and given a rinse, one will wind up adding unnecessary sodium and extra starches to the meal.

19/11/2021

Blackened Fish Sandwich with Avocado and Cabbage Recipe

Ingredients:
1 cup plain Greek-style yogurt
1 tsp sriracha
Juice of one lime
1 Tbsp canola oil
4 tilapia or catfish fillets (6 oz each)
1 Tbsp blackening seasoning
4 whole-wheat sesame seed buns
1 avocado, pitted, peeled, and sliced
2 cups shredded red cabbage
Pickled onions

Instructions:
1. Combine the yogurt, sriracha, and lime juice. Set aside.
2. Heat the oil in a large cast-iron skillet over high heat. Rub the fish fillets on both sides with plenty of blackening seasoning.
3. When the oil in the pan is smoking, add the fish and cook, undisturbed, for 3 minutes, until a dark crust forms.
4. Flip the fillets and cook for an additional 2 to 3 minutes, until the fish flakes with gentle pressure from the finger.
5. While the fish is cooking, toast the buns (cut side up) under the broiler. Divide the avocado and cabbage among the buns. Top with the hot fish, yogurt sauce, and onions.