Experimenting with Herbs and Spices

This was a meal made during one of cooking classes for individuals living with cancer. The focus of the class had to do with experimenting with different herbs and spices to help cope with taste changes and food aversions that may happen during cancer/treatment. Some new flavours that were introduced to the class included cilantro, rosemary and ginger. It’s amazing the flavour dimensions that herbs and spices can add to your cooking, without necessarily adding a lot of calories. Enjoy the recipes below!

 

Baked Cilantro Ginger Salmon 

Ingredients (makes 6 servings):

• 3 cloves garlic, roughly chopped
• 2 tbsp grated gingerroot
• 1⁄2 cup chopped fresh cilantro
• 2 tbsp olive oil
• 1⁄2 tsp freshly ground black pepper
• grated zest of 2 limes
• 6 salmon fillets

Instructions:

1. Pre-heat oven to 425 degrees F
2. Using a mortar and pestle (or a food processor), crush garlic and ginger to form a paste. Stir in cilantro, olive oil, pepper and lime zest.
3. Place salmon on a plate and coat top evenly with paste. Cover and refrigerate for at least 30 minutes or for up to 2 hours.
4. Bake for 10 to 15 minutes or until salmon is opaque and flakes easily with fork.

Nutrition:

• Calories: 251
• Protein: 17 g
• Fat: 18.8 g
• Carbohydrate: 1 g
• Fiber: 0 g
• Sodium: 136 mg

Roasted Vegetables

Ingredients (makes 6 servings): 

• 2 bell peppers
• 2 parsnips, peeled
• 2 carrots
• 2 potatoes
• 1 onion
• 1 zucchini
• 1 bulb fennel
• 3 cloves garlic
• 2 tbsp vegetable oil
• 2 tbsp liquid honey
• 1 tbsp dijon mustard
• 2 tbsp chopped fresh herbs (I recommend rosemary or basil)
• fresh ground black pepper

Instructions

1. Pre-heat oven to 425 degrees farenheit
2. Chop peppers, parsnips, carrots, potatoes, onion, zucchini and fennel into bite-size chunks. Spread vegetables and garlic in prepared pan.
3. In a medium bowl, combine oil, maple syrup, mustard and herbs. Pour over vegetables and toss to coat. Sprinkle with pepper to taste.
4. Roast in preheated oven, tossing vegetables once, for 30 to 40 minutes or until fork-tender and golden.

Nutrition

• Calories: 150
• Fat: 4 g
• Carbohydrates: 28 g
• Fibre: 5 g
• Protein: 3 g
• Sodium: 62 mg

Couscous

Ingredients (serves 6):

• 2 cups boiling water
• 1.5 cups quick cooking couscous
• 2 tsp olive oil

Instructions:

1. In a medium saucepan bring water to a boil. Add couscous and olive oil.
2. Cover and remove from heat. Let stand fro 5 minutes.
3. Fluff with fork

Nutrition:

• Calories: 177
• Fat: 1.8 g
• Carbohydrate: 34 g
• Fibre: 2 g
• Protein: 5.5 g
• Sodium: 83 mg