Posts Tagged ‘healthy recipe’

Very tasty and perfect for a light summer lunch, these quesadillas are super quick and easy to make!
Yields 2 servings






  • 1- 6oz wild Alaskan salmon fillet
  • 6 artichoke hearts, chopped. (14oz can)
  • 1/2 tsp extra-virgin olive oil, divided
  • 4 whole wheat tortillas*
  • 2 wedges of laughing cow Light Garlic & Herb cheese
  • 1/4 cup plum tomatoes, diced
  • 1/4 cup scallions, diced
  • 1 Tbsp fresh dill
  • 1/2 cup baby spinach, chopped
  • 2 Tbsp nonfat Greek yogurt
  • 1/2 cup low-sodium salsa (optional)
  • Cooking Spray

* I used smaller corn tortillas left from the Chilaquiles Casserole


  1. In a nonstick skillet over med-high heat, cook salmon skin-side down for 5 minutes. Flip salmon and add artichokes and dill to pan. Remove salmon skin with fork, discard, and cook salmon and artichokes for another 5 minutes or until flaky. Flake salmon with fork while still in skillet. Transfer salmon-artichoke mixture to a bowl.
  2. Wipe skillet clean and return to med-high heat. Add 1/4 tsp oil and spread around skillet. Place first tortilla in skillet and cook for 1 min. per side and set aside. Place second tortilla, cook for 1 minute, flip, then turn heat down to med-low. Spread 1 wedge of cheese *minus a little bit) on tortilla; add about 3/4 cup of salmon mixture; 2 Tbsp tomatoes; 2 Tbsp scallions; and 1/4 cup spinach. Spread rest of cheese on 1st tortilla and place on top. Flip carefully and cook for one more minute pressing down with spatula. Turn heat back up and repeat for 2nd quesadilla.
  3. Let cool for a few minutes then cut each into 6 wedges. Serve with Greek Yogurt and salsa. Enjoy!
    – Recipe from Clean Eating Magazine

* Instead of making two big quesadillas I made 3 smaller ones (3 servings) along with a salad for a light lunch.

Nutrition info (based on 2 servings):

– Calories: 483
– Total fat: 15g
– Sat. fat: 2 g
– Omega 3s: 1833 mg
– Carbs: 51g
– Fiber: 16g
– Protein: 34g
– Sodium: 536mg

Do you have a favorite Topping for your Quesadillas?


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As I was reading the Clean Eating magazine (great by the way!) I came across a two-week eating plan for which you have to cook every recipes. Since I have a lot of time on my hands for the next couple weeks and I like a good challenge, I decided to tackle it. They even gave me a grocery list: how awesome is that?

I’ll be sharing with you  the good recipes and the plan specifics.

Later today: Salmon & Artichoke Quesadillas .

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We all know about Cinco de Mayo, and we all make a point to drink margaritas and tequila to commemorate… wait do we know what it commemorates? Well I didn’t until just about now.
Unlike what many of us may assume, it doesn’t celebrate the independence of Mexico – which is September 16th. It simply commemorates the day when Mexico defeated the French army in a very unlikely battle (Battle of Puebla) in 1862. So I guess I’ll be partying it up for a battle my ancestors lost… hmmm…

Anyways, since today is a “Nutrition” day and I wanted to stay in the spirit of Cinco de Mayo, I will be talking about Corn! That vegetable has gotten a bad rep in the last few years but really it doesn’t deserve it. Granted it has more calories than let’s say broccoli, but it is packed with a great variety of nutrients!

Nutrition data for 1 cup (154g) – Percentages based on a 2000 cal. diet:

  • 132 calories
  • 5 g of protein
  • 4 g dietary fibers (17%)
    Supports bowel regularity
    Helps maintain normal cholesterol & blood sugar levels
    Helps keep unwanted pounds off
  • Vitamin C (17%)
    Helps strengthen the immune system
    Improves iron absorption

    Needed for formation of collagen
  • Thiamin (21%) – vitamin B1
    Helps convert carbs into energy
    Essential for functionning of heart, muscles and nervous system
  • Niacin (13%) – vitamin B3
    Essential for functioning of digestive system, skin and nerves
    Important in conversion of food to energy
  • Folate (18%) – Folic Acid – vitamin B9
    Helps body break down and create new protein
    Helps tissue growth and cell work
    Helps prevent certain birth defects
  • Magnesium (14%)
    Contraction and relaxation of muscles
    Production and transport of energy
    Helps production of protein
  • Phosphorus (14%)
    Helps formation of bones and teeth
    Helps growth, maintenance, and repair of cells and tissues
    Works with B vitamins helping in functioning of kidneys, regularity of the heartbeat, and nerve conduction

Reasons why I LOVE it:

  • It’s just so sweet and tasty! I add it to random dishes and it just does wonders for the flavor!
  • It adds color. I’m very visual, and I like pretty things (who doesn’t!)
  • It’s quick. I use frozen corn kernels (just as healthy- make sure no salt has been added)
  • It’s ultra versatile. Use it in sweet breads, salads, warm dishes or on the cob!

Now that you believe me that corn is actually good for you, you still have to be careful! The reason why corn has gotten such a bad rep is because of the way it is usually served. So here are a couple Cinco de Mayo recipes that you won’t feel guilty about!

Chilaquiles Casserole
Green Tomato Salsa
Mexican Corn Pudding

What are your plans for the day?

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I’m very excited to be back! This summer announces to be great and filled with many many fun things. Among others, I’m going to an Elementary-school reunion – that’s right! – but more on that later… Also doing a bike tour of the state of New-York (6 days & 70 miles each day) for which I’m a bit apprehensive but very excited and of course my marathon training. But most important of all, I will be posting again 🙂

Mainly it’s the same concept as it was:

  • Monday: Healthy Recipe
  • Tuesday: Sports and exercise related articles
  • Wednesday: Nutrition topics
  • Thursday: Something new
  • Friday: Challenges and articles involving the blogging community 🙂

I hope you will forgive me for abandoning you all so abruptly, and let me know if there are things you would like to see on Three Green Leaves!

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Looking for healthy and nutritious alternatives to the usual greasy finger food? Try this, it tastes just as good  (way better!) and boosts your system with some healthy omega-3 fats and B vitamins. Serve it at your Superbowl party, or as a main dish with a salad!



500g salmon fillet, skin removed — about a pound
– 1 small onion, finely chopped
– 1 tsp fresh squeezed lemon juice
– 1/2 tsp cumin
– 1/2 tsp paprika
– 1/2 tsp coriander
– 1/2 tsp of salt
– sesame seeds (+/- half a cup)
– toothpicks*
(*I always soak them in water for few minutes so it doesn’t burn in the oven)

  1. Preheat the oven at 350°F, and line a cookie sheet with parchment paper, or spray.
  2. Put salmon in the blender and mix. Add the onion and spices.
  3. Dip your fingers in water and form little balls with your fingers.
  4. Roll in the sesame seeds, stab with a toothpick and place on prepared cookie sheet.
  5. Bake for about 15 minutes, and serve hot! Squeeze lemon juice on them, to your taste.

What are your Superbowl plans? Hosting or going out? Cooking everything or potluck style?

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Hey there!
I hope everyone had a great weekend, and to start off the week on a healthy note, here’s my “Healthy Monday Recipe”. It’s perfect to bring for lunch, or as a light dinner accompanied with a green salad… But here’s the best part: it’s healthy AND delicious!


(yields 4 servings)

– 1 Tbsp of olive oil
– cooking spray
– 1 onion, chopped
– 1 leek, chopped
– 2 celery stalks, finely chopped
– 1/2 Granny Smith apple, chopped
– 2 garlic cloves, finely chopped
– 1 can (15oz) lentils, drained
– 4 oz dried fruit and nuts to taste (almonds, sunflower seeds, cranberries, golden raisins, dried currants, cashews, or anything you like) chopped
– 1/2 cup flour (1/4c. whole wheat and 1/4c. all-purpose)
– 1/3 cup old cheddar, Gruyère, or Emmentaler*  (skinny of you can find it), shredded
– 1 egg (may substitute for egg whites), beaten
– 3 to 4 Tbsp of fresh herbs you have handy (parsley, basil, shallots…)
pinch of pepper and salt

* Gruyère and Emmentaler are Swiss cheeses

  1. Preheat the oven to 375°F. In a “meatloaf pan” oil lightly the sides and bottom. Cut pieces of parchment paper the size of each sides of the pan, and place in it (see picture).
  2. In a large pan with cooking spray, add the onion, leek, celery and garlic over med-low heat. Add the apple and cook for 8min stirring at times. Add the lentils, dried fruit and nuts, cheese, egg and herbs. Add pepper and a pinch of salt.
  3. Pour in the mold and equalize the top. Put in the oven for 50-60 min. until lightly golden. Cool down before to take out of the pan. It’s good served warm or cold… although during the winter I much rather warm 🙂

What I like about this recipe (other than the taste and the awesome smell when it cooks!) is that you get a healthy balance of protein, fat and carbs, so it’s like an all-in power meal! Try it, and let me know how much you liked it!

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