Quick and easy recipes to achieve and maintain a healthy weight

BY: CHEF NOEL CUNNINGHAM

The month of January is celebrated as Healthy Weight Awareness Month. While we are still on the healthy train for 2019, it is very important to know your ideal healthy weight. This will better help you to know if you are overweight, underweight or obese, and what diet will suit your lifestyle.

How do I find my healthy weight?

This is usually done by calculating a person’s age, gender and height using an online ideal weight calculator. This result will give you, your recommended ideal weight. In addition, there are also online charts that will show your height and what your ideal weight should be. There is no one size fits all when it comes to weight. There are several factors that make each individual different, such as height, muscle-fat ratio, gender, and body shape.

Know your body mass index

When you measure your body mass index you are basically measuring your body fat. To know your body fat, you can use a free online body mass calculator. Enter your weight and height and this will give you your result.

Normal BMI ranges from 18.5 – 25. BMI below 18.5 is considered under-weight. If your BMI is between 25.0 and 29.9, you are overweight. 30.0 and above, then you are obese. To maintain a healthy weight, eating properly as explained in the last column and exercising should be a lifestyle and not just a short-term goal.

This week, I’m serving some wholesome goodness of salmon and quinoa to help you in your quest to find a better you. Salmon is known to help control weight. The spices that I used in this recipe are all natural medicine. Cayenne contains capsaicin which burns fat, the ginger improves gastric mobility, hinders cholesterol absorption and finally, black pepper boosts metabolism and aids nutrient digestion.

Salmon with pineapple salsa is one of my favourite go-to mid-week meals. Not just because it’s healthy, but it’s also easy to prepare. You can always make and store your salsa up to 7 days and it can be used on just about anything. Pineapple helps to aid digestion and breaks down the protein found in food. This combination is a must have to maintain or gain your healthy weight.

Blackened Salmon and Coconut

  Lemon Quinoa with Pineapple Salsa

Ingredients

• 3 6-oz. salmon fillets
• salt & pepper to taste
• 1 tsp. cayenne pepper
• ½ tsp ginger powder

Salsa

• 1/2 diced pineapple
• 1/4 diced red onion
• ½ diced green peppers
• ½ diced red peppers
• 2 tbsp. extra-virgin olive oil
• 1 tbsp. chopped fresh parsley
•   salt and pepper to taste
• 1 tsp. lime juice

Quinoa

• 1 cup quinoa
• 1 cup water
• 1 cup coconut milk
• 1tbsp lemon juice
• 2 tsp lemon zest 

Directions

1. Place all ingredients for the quinoa in a pot and bring to a boil. Reduce to a simmer, cover and cook until all the liquid is absorbed. (about 15 mins)
2. While the quinoa is cooking combine all the ingredients for the salsa, season to taste with lime juice, salt and put aside.
3. Marinate salmon with spices and set aside. In a heated skillet cook salmon on both sides for 5 to 6 minutes per side until cook through and enjoy.