Pumpkin Health Benefits
- High in vitamin A
- High in vitamin C
- High in antioxidants
- High in fibre
- immune boosting
- can help lower cholesterol, reducing arterial plaque, and supporting heart health
- supports skin health
- supports eye health
- low calories and low sugar food
- complex carb
- can help lower the formation of cancer cells
supports heart health
Health Benefits of (Wild) Salmon
High in Omega-3 fatty acids, B vitamins, potassium, and selenium
Great source of protein
Contains the antioxidant astaxanthin
May reduce the risk of heart disease and benefit weight loss
Supports nervous system and brain health
Health Benefits of Scallops
– Scallops are over 80% protein.
– High in vitamin B12. Only about two scallops contains 100% of our daily need of vitamin B12, essential for cardiovascular health and helps to repair damaged blood vessels.
– Scallops are also high in iodine, omega-3 fatty acid, phosphorus, selenium and choline.
Health Benefits of Crab
– Promotes bone health with high levels of calcium and phosphorus.
– Contains a diverse range of nutrients including copper, vitamin B12 and omega-3 fatty acid that support cardiovascular and nervous system health.
– Excellent source of protein.
– Good source of selenium, which plays a key role in the body's antioxidant and metabolic systems. 100g of crabmeat contains over 100% the daily recommended value of selenium for men and women.
Cod Health Benefits
High source of vitamin B12.
Excellent substitute for meat protein, with one serving containing over 40% of daily protein needs, with approximately 21 grams per 4 ounce serving.
High in iodine, selenium, phosphorus, choline and vitamin B3
Supports heart health as vitamins B12 and B6 keeps homocysteine (a molecule that can damage blood vessels) levels low.
Fire Pit Cooking Tips
- Use dried hardwood (like oak, cherry wood, and apple wood). It will burn hotter and longer than soft woods like pine and spruce. While pine resin smells nice, the aromas can leave an unpleasant aftertaste in food. You can add flavor by adding water soaked wood chips like hickory.
- Use fatwood or kindling to start fire. Try to avoid using chemical starters.
- When stacking wood, allow space for airflow. Air is the secret to allowing the fire to grow. Lightly blow on flames to help them spread.
- Grill on hot embers, not open flames. Along flames to die down slightly after starting. If you want to cook food more slowly, use indirect heat, placing meat, fish or vegetables along the edges of the grill.
Filet Cod (Cabillaud)
Olive Oil + Coconut Oil
Salt + Pepper
(Sautee mushrooms with olive oil, add soy cream, S+P, herbs optional and reduce to thick sauce)
Thinly slice radishes
Soak in white vinegar and agave marinade for half an hour (or more, for deeper pickling, which is always good)
+Nori for presentation
Olive Oil (for pan)
Salt+Pepper (added before and during cooking)
Lime (drizzled on about halfway through cooking)
Mushroom vegan sauce
Soy or coconut cream
Sautée mushrooms in olive oil or coconut oil. Once crispy and cooked through, addd cream, S+P and stir until reduced and thickened slightly.
Lentils (1/4 a cup uncooked beans per person)
Chicken or vegetable bouillon cube if you don't have stock
Pepper (and salt if foregoing the already salt bouillon)
Water for boiling
Soak dry lentils for one hour with S+P and other herbs such as rosemary and bay leaf. Cove with water in a saucepan and boil for 15-20 minutes. Add spices, herbs, or bouillon cube if desired.
2 Filets of sole
Olive oil for pan
1-2 Handfuls pistachio nuts, chopped
1 Tablespoon agave
1 Tablesoon white vinegar or white wine
Fresh basil, chopped
In a saute pan, heat oil, add pistachios. Add agave, lemon, white wine, salt and pepper. Whisk until combines, add basil and evenly glaze it over the filets placed in one layer on a baking dish. Bake at 425-450F for about 10 minutes (thickness and amount of filets varies) until the fish is flaky to the prick of a fork.
Sweet Potato Purée
Two (or more) sweet potatoes
2 (or more) large onions
Thyme (or other preferred herbs)
Splash or more of white balsamic vinegar
1/4 cup goat cheese
Chicken broth or milk to thin (approximately 1/2 cup for the above quantity)
A couple handfuls of shrimp (20 shrimps pictured)
Sweetened Sake (about 1/4 cup for above quantity)
1/2 lime or lemon
Neutral oil like grape seed or olive
Squeeze of lemon or lime
2 filets of sole
2 tablespoons of capers
2 tablespoons caper juice
1 tablespoon lemon
3 tablespoons butter
1 teaspoons agave
Heat olive oil in pan and add fish filets coated in salt and pepper and sear until crisped on outside and flaky to touch of fork.
Remove from heat, cover with foil.
Working quickly, add butter to fan and let melt. Add agave and then add lemon and capers in juice. The sauce will sizzle and let out steam. Bat quickly with a whisk until the sauce slightly reduces in the pan and then pour over fish.
Mix ingredients in a sauce pan as interacted above, but leave out the fish. Place filets in one layer in a baking pan and pour caper lemon butter sauce over fish. Bake in the oven at about 425-450F and cook until fish is white and delicately flaky to the touch of the fork. Its better to under cook than over cook (and remember, if serving from the hot pan, the fish will continue to cook).