This one can be made in less time than it takes to order and receive a Chinese take-out! The principle is simple: it’s a bed of greens giving pride of place to a salmon fillet in a deliciously spicy marinade. So healthwise, we have greens-and-beans, healthy protein and fats, and tasty polyphenols. Experientially, we have food that tastes a lot more decadent than it is!

You will need

• 4 salmon fillets (if vegan, substitute firm tofu; see also how to make this no-salmon salmon)
• 2 bok choy, washed and stems trimmed
• 7 oz green beans, trimmed
• 4 oz sugar snap peas
• 4 spring onions, sliced
• 2 tbsp chili oil*
• 1 tbsp soy sauce
• 1 tsp garlic paste
• 1 tsp ginger paste
• 1 tsp black pepper

*this can be purchased as-is, but if you want to make your own in advance, simply take extra virgin olive oil and infuse it with [finely chopped, red] chili. This is a really good thing to do for commonly-used flavored oils, by the way—chili oil and garlic oil are must-haves in this writer’s opinion; basil oil, sage oil, and rosemary oil, are all excellent things to make and have in, too. Just know, infusing is not quick, so it’s good to do these in batch and make plenty well before you need it. For now, if you don’t have any homemade already, then store-bought is fine 🙂

Method

(we suggest you read everything at least once before doing anything)

1) Preheat the oven to 360℉/180℃/gas mark 6

2) Lay out 4 large squares of foil, and put the bok choy, green beans, and sugar snap peas in a little pile in the middle of each one. Put a salmon fillet on top of each (if it has skin, score the skin first, so that juices will be able to penetrate, and put it skin-side down), and then top with the spring onions.

3) Mix the rest of the ingredients in a small bowl, and then spoon this marinade evenly over each of the fillets (alternatively, if you have occasion to marinade the fillets in advance and let them sit in the marinade in the fridge for some hours before, do so, in which case this step will already be done now, because past-you did it. Yay for past-you!)

4) Fold up the edges of the foil, making each one an enclosed parcel, gently sealed at the top by folding it over. Put them on a baking tray and bake for about 20 minutes.

5) Serve! If you’d like some carbs with it, we recommend our tasty versatile rice recipe.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• We Are Such Stuff As Fish Are Made Of
• Farmed Fish vs Wild-Caught ← don’t underestimate the difference this makes!
• Tasty Polyphenols For Your Heart And Brain
• Brain Food? The Eyes Have It!
• Our Top 5 Spices: How Much Is Enough For Benefits?

Take care!

Once again proving that burgers do not have to be unhealthy, this one’s a nutritional powerhouse full of protein, fiber, vitamins, and minerals, as well as healthy fats and extra health-giving spices.

You will need

• 1 can black beans, drained and rinsed (or 1 cup same, cooked, drained, and rinsed)
• 3 oz walnuts (if allergic, substitute with pumpkin seeds)
• 1 tbsp chia seeds
• 1 tbsp flax seeds
• ½ red onion, finely chopped
• 1 small eggplant, diced small (e.g. ½” cubes or smaller)
• 1 small carrot, grated
• 3 tbsp finely chopped cilantro (or if you have the “this tastes like soap” gene, then substitute with parsley)
• 1 tbsp lemon juice
• 1 jalapeño pepper, finely chopped (adjust per heat preferences)
• ¼ bulb garlic, crushed
• 2 tsp black pepper
• 1 tsp smoked paprika
• 1 tsp cayenne pepper (adjust per heat preferences)
• ½ tsp MSG or 1 tsp low-sodium salt
• Burger buns (you can use our Delicious Quinoa Avocado Bread recipe if you like)

For the guacamole:

• 1 large ripe avocado, pitted, skinned, and chopped
• 1 tbsp lime juice
• 1 tomato, finely chopped
• ¼ red onion, finely chopped
• ¼ bulb garlic, crushed
• 1 tsp red chili pepper flakes (adjust per heat preferences)

Method

(we suggest you read everything at least once before doing anything)

1) Process the walnuts, chia seeds, and flax seeds in a food processor/blender, until they become a coarse mixture. Set aside.

2) Heat a little oil in a skillet, and fry the red onion, aubergine, and carrot for 5 minutes stirring frequently, then add the garlic and jalapeño and stir for a further 1 minute. Set aside.

3) Combine both mixtures you set aside with the rest of the ingredients from the burger section of the recipe, except the buns, and process them in the food processor on a low setting if possible, until you have a coarse mixture—you still want some texture, not a paste.

4) Shape into patties; this recipe gives for 4 large patties or 8 small ones. When you’ve done this, put them in the fridge for at least 30 minutes, to firm up.

5) While you wait, make the guacamole by mashing the avocado with the lime juice, and then stirring into the onion, tomato, garlic, and pepper.

6) Cook the patties; you can do this on the grill, in a skillet, or in the oven, per your preference. Grilling or frying should take about 5 minutes on each side, give or take the size and shape of the patties. Baking in the oven should take 20–30 minutes at 400℉ / 200℃ turning over halfway through, but keep an eye on them, because again, the size and shape of the patties will affect this. You may be wondering: aren’t they all going to be patty-shaped? And yes, but for example a wide flat patty will cook more quickly than the same volume of burger mixture in a taller less wide patty.

7) Assemble! We recommend the order: bottom bun, guacamole, burger patty, any additional toppings you want to add (e.g. more salad, pickles, etc), top bun:

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
• Chickpeas vs Black Beans – Which is Healthier?
• Kidney Beans or Black Beans – Which is Healthier?
• Coconut vs Avocado – Which is Healthier?
• Our Top 5 Spices: How Much Is Enough For Benefits?

Take care!