Nourishing Delights: Stuffed Peppers & Lemon Dill Salmon Recipes

By: Eric Frey

Instagram: @freyfityyc | Website: https://www.frey.fit/

In today's fast-paced world, maintaining a healthy lifestyle is more important than ever. One of the key components in achieving and sustaining a healthy life is having a nutritious and balanced diet. Eating well doesn't mean sacrificing flavor or variety. Exploring new recipes will keep things enjoyable and perhaps find some new staples in your daily life. In this blog post, we will explore a few of my favourite delicious and simple healthy dinner recipes that will fuel your body with nutrients while tasting great. As a Fitness Coach, here are two of my top recipes: Beef & Quinoa Stuffed Peppers and Grilled Salmon with Lemon-Dill Sauce.

Beef & Quinoa Stuffed Peppers are packed with protein and fiber, these peppers are a simple and satisfying dish. Quinoa and the lean ground beef provides a complete protein source and low calorie dish. Also, an excellent plant-based option without the beef and cheese. They are also gluten-free and keto-friendly depending on which ingredients you put in.

Beef & Quinoa Stuffed Bell Peppers

Recipe from Eric Frey

Dietary restrictions: Nut-free, gluten-free, can be made lactose-free, vegan or vegetarian
Total Time: 35-40 minutes | (Preparation): 5-10 minutes | (Cooking): 30 minutes
Feeds: 1-2 people

Ingredients

● 4 large bell peppers (any color)

● 1 cup quinoa, cooked according to package instructions

● 1 pound lean ground beef (we recommend Sunworks Farm or Gemstone, you could also use Gemstone’s Ancestral blend which includes organs)

● 1 onion, finely chopped

● 2 cloves garlic, minced

● 1 can (14oz) diced tomatoes, drained

● 1 cup black beans, drained and rinsed

● 1 cup corn kernels (frozen or canned)

● 1 teaspoon ground cumin

● 1 teaspoon chili powder

● Salt and pepper, to taste

● 1 cup shredded cheese (we recommend L’Ancetre Triple Cheddar)

● Fresh cilantro or parsley for garnish (optional)

Instructions

1. Preheat your oven to 375°F (190°C). Place water according to package instructions for your quinoa in a pot or saucepan and bring to a boil, cook quinoa and drain excess water, set aside.

2. Cut the tops off the bell peppers and remove the seeds and membranes. If needed, trim the bottoms slightly to help them stand upright in a baking dish.

3. In a large skillet, cook the ground beef over medium heat until browned. Drain excess fat. Add chopped onions and minced garlic to the skillet with the beef. Sauté until the onions are softened and the garlic is fragrant.

4. Stir in the cooked quinoa, diced tomatoes, black beans, corn, ground cumin, chili powder, salt, and pepper. Cook and mix thoroughly for an additional 5 minutes, allowing the flavors to blend.

5. Carefully fill the beef and quinoa mixture into the hollowed-out bell peppers, pressing down gently to pack the filling. Place the stuffed peppers in a baking dish and if desired, sprinkle shredded cheese on top.

7. Cover the baking dish with aluminum foil and bake in the preheated oven for 25-30 minutes, or until the peppers are tender.

8. Remove the foil and bake for an additional 5-10 minutes until the cheese is melted and bubbly. Enjoy!

Substitutions & Tips

As they are stuffed peppers, many different ingredients work to fill them and diversify the dish. You can make stuffed peppers vegan or dairy-free by excluding meat and cheese. Different types of ground protein will work well including chicken, turkey or pork- though cooking time may vary based on your choice of meat. Different types of carbs work as well, couscous, rice or even forgoing rice for beans or chickpeas will also taste great! You can also choose to slice your peppers in half rather than using fully hollowed out peppers, it will change the serving size and make the dish a great appetizer or hors d'oeuvre!

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Elevate your Omega-3 intake with this Grilled Salmon with Lemon-Dill Sauce recipe. The lemon-dill sauce adds a punch of freshness that compliments the rich salmon, creating a perfect balance of flavors. I have this delicious salmon with steamed white rice and grilled vegetables like broccoli, peppers and asparagus.

Grilled Salmon with Lemon Dill Sauce

Recipe from Eric Frey

Dietary Restrictions: paleo, keto, gluten-free, pescatarian
Total Time: 10-20 minutes | (Preparation): 5-10 minutes | (Cooking): 10 minutes
Feeds: 2 people

Ingredients

● 4 salmon fillets (about 6 oz each, we recommend Simply West)

● 2 tablespoons olive oil

● Salt and pepper to taste

● Lemon wedges for serving

Lemon Dill Sauce

● 1/2 cup mayonnaise (we recommend Chosen Avocado Oil Mayo, it’s also keto friendly)

● 2 tablespoons plain Greek yogurt (we recommend Bles-wold)

● 1 tablespoon Dijon mustard

● 1 tablespoon fresh lemon juice

● 1 tablespoon fresh dill, chopped

● Salt and pepper to taste

Instructions

1. Preheat your grill to medium-high heat. Place water in a pot or saucepan and bring to a boil, blanch your broccoli or asparagus until they turn a vibrant green. Drain the water, dry your vegetables and set aside in a bowl, coat your vegetables in a light amount of olive oil, season with salt and pepper.

2. Pat the salmon fillets dry with paper towels. Brush both sides with olive oil and season with salt and pepper. Place the salmon fillets on the preheated grill. Grill for about 4-5 minutes per side, or until the salmon easily flakes with a fork. Remove the salmon from the grill and transfer to a serving plate.

3. On the same heated grill, cook your vegetables like broccoli, asparagus or peppers. Grill for 3-4 minutes. Remove from heat and transfer to the serving plates.

3. In a small bowl, whisk together mayonnaise, Greek yogurt, Dijon mustard, lemon juice, and chopped dill. Season the sauce with salt and pepper to taste. Adjust the ingredients as needed for your preferred flavor.

4. Squeeze fresh lemon juice over the grilled salmon and serve with additional lemon wedges. Serve the grilled salmon with a drizzle of the lemon dill sauce on top, or serve the sauce on the side as a dipping sauce. Enjoy!

substitutions & TIPS

Blanching your vegetables helps cook harder vegetables like broccoli and asparagus! From boiling them and then quickly cooling them, the vegetables retain freshness, texture and colour. When it comes to salmon, simplicity works great! If you prefer a lighter, less smoky flavour to the salmon and vegetables, this dish can easily be made by steaming or even baking the ingredients. The nutritional value will not change much, but the texture will vary from each cooking method. This dish is easy to make, cook in batches and meal prep in containers for a weeks lunch or dinners!