Chili-Lime Cod With Veggies

Ingredients

  • 4 fresh, or thawed from frozen, cod fillets (or any white fish you have handy)
  • The juice of 2 limes
  • 1 tsp lime zest
  • 1 tsp chilli powder
  • ½ tsp dried oregano
  • ½ tsp garlic powder
  • ¼ tsp pepper
  • ¼ tsp salt
  • 1 tsp honey (omit the honey if you’re on a Whole 30 like me)
  • 2 tbsp olive oil
  • 4 cups of chopped veggies of your choice (I used sliced zucchini, tomatoes, and carrots)

Directions

  1. Preheat the oven to 400 degrees
  2. Line a 9 x 13 glass casserole dish with parchment paper (just the bottom to prevent sticking, or you can oil the bottom)
  3. Stir together the olive oil, lime juice and zest, honey, and all of the seasonings (set aside)
  4. Arrange the vegetable at the bottom of the casserole dish
  5. Place the cod fillets on top of the bed of vegetables
  6. Evenly coat the fillets with the lime, oil, and seasoning mixture
  7. Drizzle the remaining oil mixture over the vegetables
  8. Bake for 15 minutes (or until the cod is cooked fully) in hot oven and serve

Confession: I like to add fresh Parmesan to this meal – if you tolerate dairy give it a try!

Note: If you like your veggies softer you can put them in the oven for 5 minutes first and then add the cod for the last 15 minutes.

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Let’s Talk About EGGS

Eggs

By Jenn Bruer 

I remember when I avoided eggs because I feared they’d clog my arteries. I especially feared eggs since heart disease and obesity runs rampant in my family. I thought eggs would contribute to the possibility of developing plaque around my arteries and therefore increase my risk for heart attack or stroke! Eeek! Now, of course, I know better, because as my friend Oprah likes to say “when you know better you do better”! Let’s talk for a minute about eggs so you can do better too…

Eggs were once thought to be bad for you because they contain cholesterol. While eggs still posses a moderate amount of cholesterol we now know that eggs also contain choline and choline is a natural cholesterol reducer. When we ingest choline, choline binds to cholesterol and excretes it out of the body. So while eggs do contain cholesterol the choline almost cancels it out. I NEVER eat egg-white omelets, not  only because they are tasteless, but because egg yolks are filled with anti-oxidants. Whole eggs also contain vital nutrients like: choline, zinc, Omega 3, folate, iron, lutein, vitamin A, B12, D, E, niacin- just to name a few! Egg is also a complete protein, so if you skip your morning oatmeal for 2 or 3 eggs in the morning we can pretty much guarantee you’ll be fuller longer (since protein and fat takes longer to digest). Also because of the fat content eggs satiate us! When we are thinking about reducing our waistlines we MUST be thinking about satiety! Eggs require NO insulin to digest which makes them, in my opinion AWESOME. Cereal require tons of insulin to digest. Insulin is slowly killing us, even slim people who don’t need to lose weight still need to be mindful of relying too much on insulin. So…over easy or sunny side up?