How to Turn Your LYFE on in 2018

The holiday season is the best time of the year, filled with family, food, and laughter! As much as everyone loves gingerbread cookies, pumpkin bread, and all of the holiday drinks, too much of a good thing can take a toll on our health goals. Here are some recommendations on how to start the new year off strong, and stick to your goals!

  1. Make sure your health and fitness goals are attainable! Setting goals that are challenging, but reachable, is key. An example of this could be, going for a 30-minute walk or run everyday, cutting refined sugar out the diet, consuming less meat (especially red).  For Type 1’s, having a lower A1C, eating less carbohydrates, or food logging daily could be great goals!
  2. Don’t forget about your mental health.  This time of year drives motivation to get healthy and “fit”, but often, we forget to take care of our mental health. The holidays can be a stressful time, and it is important to recharge mental so you can start 2018 fresh! Yoga, meditation, reading, journaling–  anything that brings you joy and releases stress should be a priority, just as much as a hard workout!
  3. Find a friend! Whether it is a workout buddy, an “Instagram friend”, or just a close friend who you share your goals with– it is important to have someone to share the journey with, and keep you accountable!

Remember to give yourself some credit! Celebrate the victories along the way, big or small.  

5 Food Panaceas For Diabetes That Amaze You

The most decisive measure to be safe and secure from all kind of diseases is the intake of healthy foods. A healthy diet not only provides you with the essential nutrients, vitamins, minerals, and fiber but also it keeps you protected against various diseases and conditions such as diabetes, stroke, heart diseases, and cancer. The diabetic patients usually search for meal plans that consist of food that has balanced insulin levels. The perfect meal plans help diabetic patients to maintain their blood glucose levels, blood pressure, and cholesterol levels.

There are various foods that contain a high amount of nutrients and low-glycemic load that is flawless for the diabetic patients. Intake of healthy food can help patients to improve their conditions without medications.

The healthy lifestyle changes and certain healthy foods help in managing blood glucose levels of the people diagnosed with diabetes. Foods that contain healthy fats, low glycemic levels, the protein of high quality, natural sweeteners, and low glycemic fruits are extremely helpful for the diabetic patients because it protects them by reducing the risk of complications related to diabetes.

Here are some food ideas enlisted below that can help the diabetic patients to reduce their complications.

  1. Leafy Green Vegetables
Image source: http://www.livestrong.com

Higher consumption of leafy green vegetables, cruciferous vegetables, and other green vegetables are the essential foods for the prevention of diabetes. The leafy green vegetables such as spinach, kale, and collard consist of lower levels of calories and carbohydrates, therefore, it is an optimum choice for reducing the risks related to diabetes.

Also, broccoli is considered as an anti-diabetic food. Broccoli consists of a compound called sulforaphane that improves the blood sugar levels. Green vegetables are usually associated with lower levels of HbA1c. Therefore, incorporating a handful of leafy green vegetables into your dishes such as in falafel can be very helpful. You can have this healthy falafel at Falafel Operation Dubai.

2. Nuts

Image source: https://www.drfuhrman.com

Nuts are considered for efficiently preventing the development of insulin resistance because they consist of lower levels of glycemic load. Nuts including almonds, walnuts, cashews, and pistachios are a great source for preventing high cholesterol, diabetes, and glucose intolerance.

Also, the walnuts consist of alpha-linolenic acid, L-arginine, vitamin E, fiber, and omega 3 fatty acids that have anti-diabetic, anti-cholesterol, and anti-inflammatory properties. Almonds, pecans, and walnuts also consist of healthy fat and help to lower the levels of bad cholesterol because they consist of unsaturated fats.

Nuts consist of all the essential vitamins and minerals that are required for the healthy body including, manganese, phosphorus, iron, chromium, potassium, magnesium, and calcium. Therefore, it is important to incorporate nuts into your healthy diet in order to prevent diabetes.

3. Sweet Potatoes

Image source: http://lcmhealthnews.org

Sweet potatoes are a great option for the diabetic patients because it is packed with all the essential nutrients. Sweet potatoes consist of the protein of high quality similar to the eggs. It also consists of low carbohydrate content that is perfect for the diabetic patients. It consists of high level of carotenoids and is filled with vitamin E, fiber, vitamin C, and copper.

Also, it is much lower on the glycemic index scale, therefore, it is great for the diabetic patients because it helps in maintaining the blood sugar levels of the body. Moreover, it consists of sufficient amount of dietary fiber that further helps in balancing the blood sugar levels.

Therefore, sweet potatoes are considered a superfood for the diabetic patients because it helps in stabilizing the blood sugar levels by reducing the insulin resistance and also, it reduces the levels of bad cholesterol present in the body.

4. Fish

Image source: https://www.sportsandspinalphysio.com.au

Fish is considered to maintain the blood sugar levels of the body because it does not contain any carbohydrates. Fish consists of the protein of high quality. Also, it consists of adequate amounts of healthy unsaturated fats.

Fish is considered best for the diabetic patients because there is an absence of unhealthy unsaturated fats, cholesterol, and trans fat. Fish falafel from street food Dubai is the greatest source of omega-3 fatty acids that is considered healthy for the heart and also helps in reducing the complications related to diabetes.

The fishes that consist of high levels of omega-3 fatty acids includes salmon, mackerel, trout, Albacore tuna, and herring. Also, fishes help in elevating the levels of good cholesterol in the body.

5. Blueberries

Image source: http://diabetes-mellitus-info.com

Blueberries are considered to lower the risk of diabetes because they are rich in flavonoids. The intake of blueberries results in reducing the insulin resistance and improves the sensitivity of insulin.

Blueberries manage the blood sugar levels by increasing the production of energy through the processing of glucose which helps in fighting against Type -2 diabetes (Reference: http://www.livestrong.com). It reduces the incidence of diabetes efficiently because the blueberries are low on the glycemic index scale. Blueberries consist of all the healthy components such as phytochemicals, fiber, and antioxidants, therefore, it is considered a great option for the diabetic patients.

Spinach Pancake Recipe

A few months ago I was the kind of girl who liked fast-food and easy meals. Even with type one diabetes, I always enjoyed to eat these foods, and my blood glucose didn’t liked that. One day my best diabuddy spent a season staying at my house and she was the opposite of me. She likes everything green and healthy! Her bg is so wonderful that made me a bit jealous.
She challenged me to eat like her for the week and see the results on my body and on my bg, and I did. It was shocking! I actually liked to live like that. Eating heathy food helped me control my diabetes and my weight better! In 1 month I lost almost almost 8 pounds!
The secret is to make the foods that you like, but with the right and healthy ingredients! That’s how I created this delicious spinach pancake recipe! I hope you all like it!
Ingredients
  • 5 tablespoons of flour of your preference (whole, oats, etc.). I used oat flakes!
  • 2 tablespoons of chia
  • 3 eggs
  • 150ml of milk
  • 1 teaspoon of coconut oil
  • 5 sauces of spinach
  • Salt to taste
Directions:
1st part
  1. Beat the flour with the chia in the blender first until forming a mixed flour.
  2. Add eggs, milk and coconut oil. Beat until smooth.
  3. Chop the spinach into small pieces (If you have a chopping device, it is very useful).
  4. Add the chopped spinach in the blender and salt.
  5. Beat for 1 minute.
2nd part
  1. In one form, grease the frying pan with a minimum amount of oil.
  2. Put some of the dough in the skillet and when it is ready on one side, turn to cook the opposite side.
  3. Fill with the filling of your preference.
Total Portions: 5
Total Carbohydrates: 50
Carbohydrates per portion: 10
Have a great meal!

Vegan Zucchini Chocolate Cake

What you’ll need:

Cake:

  • 280g shredded zucchini
    150g coconut oil
    260g spelt whole wheat flour
  • 100g coconut sugar
  • 1 tbsp vanilla extract
  • 1 tbsp baking powdrer
  • 3 tbsp chia seeds
  • 3 tbsp unsweetended cocoa powder
  • 1 tsp cinnamon
  • a pinch of salt

Chocolate topping:

  • 150 g dark vegan chocolate
  • 1 tsp coconut oil
  • 200 g coconut milk

Instructions:

  1. Preheat the oven to 200 degrees celsius
  2. Wash, peel and shred zucchini
  3. In a large mixing bowl, whisk together all the ingredients for the cake
  4. Line the baking form with parchement paper
  5. Evenly spread the cake mixture in the baking form
  6. Let it bake for 20-30 minutes (Tip: Use a toothpick & insert it into the cake. If it comes out clean, the cake is ready to be taken out oft he oven)
  7. Let the chocolate melt over low heat, then add the coconut milk and oil and stir together until well combined
  8. When the cake is ready, take it out of the oven and let it cool down completely – then evenly spread the chocolate topping, leave it to set and cut the cake into squares.
  9. Enjoy! ?

How to Form Healthy Habits after a Diabetes Diagnosis

When someone gets a diagnosis of diabetes, the first question often is, “What can I do?” Patients want to know what changes they can make to better manage their diabetes. Often, the answer is that you can make lifestyle changes, like exercising more and improving your diet. These changes, however, can often be easier said than done.

Breaking the Habits of a Lifetime

To make lifestyle changes, you have to change your habits. This can be challenging, because you may have built up some of these habits over a lifetime, but it’s not impossible.

The first step is to understand how habits form. There are three steps. Step one is a cue that tells your brain to do something. The second step is the behavior itself. The third step is the reward you get from performing the behavior.

If you want to form a healthy habit, you’ll need to determine what your cue will be. You know what the behavior is – that’s the healthy habit you’re trying to instill. Then, you’ll need a reward.

Putting Your Plan Into Action

Here’s an example. One of the key habits you want to develop if you’ve recently gotten a diabetes diagnosis is to get more exercise. Let’s decide you’ll walk for half an hour to start. You’ll need a cue to lace up those sneakers and get on the treadmill.

If you are used to watching the local news for half an hour every day at 6:00, set up your treadmill so you can see the TV from it, and take your walk while you’re watching the news. Your cue to start walking is the beginning of the news.

Just as the news begins, get on your treadmill and start walking. Keep going until the news is over. Time spent on a treadmill can get a little boring, so watching the news at the same time can be a nice distraction.

Developing an Appropriate Reward System

Now you need to reward yourself for taking your walk. This part can get a little tricky because, for many people, the idea of a reward is synonymous with food. But you’re also trying to watch what you eat, so you’ll have to come up with another reward. Perhaps you can keep track of the number of days you accomplished your new habit, and when you’ve reached a certain number of days, treat yourself to a shopping trip or a movie.

After a month or two, you will have gotten into the habit of walking for half an hour a day. Next, you can develop healthier eating habits, another change you’ll want to make if you’ve recently been diagnosed with diabetes. Use the same three steps – cue, behavior, reward.

To increase your chances of succeeding at making this new behavior a habit, here are some tips.

Focus on one habit at a time. You may be trying to get more exercise and eat healthier at the same time, but focus on one goal first to make it a habit. Once it’s second nature, move to the other goal.

Be positive. Your new habits will make you a stronger, healthier person, so focus on that. Don’t think of it as depriving yourself of your favorite foods or forcing yourself to exercise.

Forming new habits like daily exercise and healthy eating will help you better manage your diabetes or another chronic disease.

PB&T Chocolate Pudding

If you live on the East Coast, chances are you are recovering from a snow day this morning. For us, there is no better time than a snow day to try out a new recipe! Besides, if you are going to stay in and cuddle up on the couch, why not make something sweet and healthy to indulge in?

Check out this recipe for my PB&T Chocolate Pudding, straight from “The Everything You Need To Know About Diabetes Cookbook!” The book features 70 healthy and delicious recipes to help you control your diabetes and weight loss, and I also help you navigate the key challenges of living with diabetes. Buy it here now!

Silken tofu gives this pudding body, and it adds protein too. Don’t worry, the addition of the cocoa powder and peanut butter means that no one will know you snuck in the tofu.

1 lb (450 g) silken tofu
1/3 cup (30 g) unsweetened cocoa powder
¼ cup (60 ml) maple syrup or agave nectar
1 tablespoon vanilla extract
3 tablespoons peanut butter

Serves 4–6 

  1. Combine all the ingredients in a food processor or blender and blend until smooth.
  2. Pour the pudding mixture into mini cups or bowls and enjoy.

Per serving (if serves 6): 216 kcals, 12.5 g fat (3.3 g saturates), 15.9 g carbohydrate (11.2 g sugars), 10.2 g protein, 2 g fiber, 0.2 g salt


Recipe from The Everything You Need To Know About Diabetes Cookbook by Dr. Karin M Hehenberger, MD, PhD (CICO Books, $19.95) Photography © CICO Books

10 Health Benefits of Apples – Proven by Science (+ 5 Delicious Apple Recipes)

Apples are popular not just because of their simple, delicate flavors. While apples are delicious, and can span from very sweet to incredibly tart, they are also incredibly healthy.

Apples are loaded with healthy phytonutrients, vitamins, minerals and antioxidants. Phytonutrients are plant-based compounds that can only be obtained through eating fruits and vegetables. They’re typically very good for your immune system. Vitamins and minerals give structure to our bodies and the systems operating within. Antioxidants help our body function more efficiently and prevent oxidative damage, which is what makes us age.

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Apples have been hailed for helping heal the body for centuries, but scientific method has only recently been able to extensively study the fruit. Many of the most important claims made about apples turned out to be true.

Apples can help with anything from repairing damaged tissues that can impair strength or vision, to maintaining a proper electrical current to the brain so it can communicate effectively.

Apples can help with anything from repairing damaged tissues that can impair strength or vision, to maintaining a proper electrical current to the brain so it can communicate effectively.

A particular nutrient of interest in apples is vitamin C. Scurvy – a deficiency of vitamin C – is a disease that often conjures images of swashbuckling pirates with missing teeth, bad gums, and scabbed arms. These are all symptoms of vitamin C deficiency, which often happened to seamen on long voyages when deprived of fresh food.

Why is vitamin C so important?

What’s the good thing about knowing the symptoms of scurvy? Almost everything vitamin C deficiency causes, can be reversed and, in healthy people, made even healthier – simply by eating a good supply of the vitamin Vitamin C. Vitamin C is a powerful antioxidant and is responsible for a lot of the health benefits you’ll find in apples – stronger grums, healthier skin, and strong teeth just to name a few!

Considering apples are incredibly well-known for being healthy, it’s surprising how few nutrients they have in them. A lot of their nutritional value is from the single, potent vitamin/antioxidant that is vitamin C. Unfortunately, a huge number of people in modern society are deficient in vitamin C. 15 percent of the population in the United States is classified as deficient in vitamin C!

Also known as ascorbic acid, vitamin C is one of the most well-known and commonly studied vitamins on the planet. It is responsible for a vast number of health-bolstering effects, and can even function on its own as an antioxidant.

Antioxidants prevent the symptoms of aging by fighting oxidative damage, which occurs during natural periods of stress. Oxidative damage gradually reduces the function of organs, tissues, and cells, causing the slow degradation of the human body.

Preventing this oxidation is the key activity – and appeal – of antioxidants. They fight the underlying cause of pretty much every type of natural aging, and can greatly extend the human lifespan. Vitamin C, in particular, is good at

  • Bolstering the strength and improving the appearance of your hair
  • Increasing the health of your teeth and gums
  • Strengthening your skin, making it appear young and healthy
  • Increasing the speed with which your body heals injuries

While apples have an impressive amount of vitamin C – around ten percent of our daily value per apple – and fiber – almost 4 grams of insoluble fiber, and half a gram of soluble – they’re also impressively low in other nutrients. They only have trace amounts of the B complex, biotin, vitamin E, chromium, copper, and potassium. The amount of these nutrients present isn’t enough to bother supplementing apples to fix a deficiency.

Antioxidants in apples and their effects on human health

It’s not just vitamin C that helps your body ward off the unpleasant symptoms of scurvy. You may wonder how else apples can help you, if their main nutrient is only vitamin C?

Despite having a very small profile of nutrients and minerals apples have a ton of components that bolster our abilities as humans. These aren’t vitamins and minerals, though – most of them are antioxidants.

  • Polyphenols

Polyphenols are divided into two subtypes – flavonoids and non-flavonoids. Many of the polyphenols in apples are found in the skin – so make sure you don’t peel them before eating them, or you’ll be peeling off a lot of the health benefits!

Apples are responsible for about a fifth of the total polyphenols consumed in the United States. Among apple’s polyphenols are

  • Quercetin glycoside, responsible for fighting atherosclerosis and maintaining healthy blood pressure and blood sugar.
  • Phloretin glycoside, another flavonoid commonly found in all varieties of apples, helps the body’s immune system function and helps excrete waste effectively and efficiently.
  • Chlorogenic acid speeds up your body’s metabolism while simultaneously slowing the absorption of fat, making it an ideal antioxidant for people hoping to lose weight.
  • Epicatechin is an antioxidant capable of mimicking insulin and can consequently improve heart health and help fight against diabetes.

Different varieties of apples will have different antioxidant capacities. Of these different varieties, even individual batches will have different amounts. It’s possible to pick-and-choose different types of apples for the specific types of antioxidants that you require for your own personal choice of diet.

The variance of antioxidants will not differ too drastically, so you can be sure that the health benefits listed below will apply to most – if not all – apples.

Here are the 10 health benefits of apples, as backed by science.

  1. Apples can help you lose weight
  2. Apples can reduce LDL cholesterol
  3. Apples can improve mental health and intelligence
  4. Apples can prevent heart disease
  5. Apples can help you breathe better
  6. Apples can fight different types of cancer
  7. Apples can prevent diabetes
  8. Apples help bolster the body’s immune system
  9. Apples are potent anti-inflammatory agents
  10. Apples can fight allergies

To read more in-depth about each of the listed benefits above, and to learn some delicious apple recipes, click here.


Don’t forget to follow us on Instagram, Twitter, and Facebook, and use the hashtag #CookingThroughLyfe to show us your healthy recipes!

14 Health Benefits of Avocado, Proven by Science (+ 5 Delicious Avocado Recipes)

The average avocado is nutrient dense, delicious, and will clock in at about 140 calories. With this comes 14 grams of fat – roughly 70 percent of the calorie content. In these calories are an incredible balance of nearly twenty vitamins and minerals. Infused alongside these nutrients are many antioxidants – and the fat content of avocado is monounsaturated, meaning that it helps your body balance its intake of other fats.

Avocados can help your body with a wide range of ailments. Aside from being able to clear up vitamin and mineral deficiencies, which can cause a host of problems on their own, avocados can help prevent aging from oxidation (helping you live longer and be more active), improve immune function, manage your blood fat content, eliminate cholesterol, improve digestion, and more.

Avocados have been the subject of intense study and research. Their speculated benefits have helped people for centuries. Science has recently been able to find truth to the legacy behind the avocado’s medical usage in history. Mexico, Chile, and other Central and South American cultures have used the fruit in medicinal preparations and health remedies for many years.

avocado with tomato and cilantro ingredients chopped

 Here are 14 health benefits of avocado, as backed by science.

1. Avocado is a very good source of lots of vitamins
2. Avocados beat bananas in terms of potassium content
3. Avocado helps maintain healthy cholesterol levels
4. Avocados are full of monounsaturated fatty acids
5. Avocados help your eyesight
6. Avocados can prevent osteoporosis
7. Avocados have a great fiber content
8. Avocados can fight against cancer
9. Avocados can reduce depression
10. Avocados improve digestion and detoxification
11. Avocados have a synergistic mixture of antioxidants
12. Avocados can help your skin stay young and healthy
13. Avocados are helpful for people trying to lose weight
14. Avocado helps bolster the gut’s intestinal flora

To read more in-depth about each of the listed benefits below, and to learn some delicious avocado recipes, click here.


Don’t forget to follow us on Instagram (@Lyfebulb) and Twitter (@Lyfebulb) and use the hashtag #EatWell to show us your healthy recipes!

10 Benefits of Blueberries – Backed by Science (and 4 Delicious Blueberry Recipes)

Blueberries are an amazing fruit, both in terms of flavor and their incredible nutritional profile. They’re jam-packed with antioxidants – polyphenols, catechins, flavonols – along with lots of essential vitamins and nutrients.

Blueberries are actually rated at a 9,621 on the ORAC scale. The ORAC (Oxygen Radical Absorbance Capacity) measures the efficacy of a certain food or herb on preventing oxidation. This makes them one of the highest scoring foods in terms of antioxidants in the entire world.

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Here are 10 Benefits of Blueberries, as backed by science.

1. Blueberries can fight against aging
2. Blueberries protect you from neurodegenerative disease
3. Blueberries can help fight cancer!
4. Blueberries have more antioxidants than any other food
5. Blueberries can reverse DNA damage
6. Blueberries can help increase your body’s insulin sensitivity.
7. Blueberries are a vast source of cardiovascular benefits
8. Blueberries have been shown to make your brain function better
9. Blueberries have a significant impact on blood sugar
10. Blueberries can help your eyes function better

To read more in-depth about each of the listed benefits above, and to learn four delicious blueberry recipes, click here. 

Don’t forget to tag us on Instagram and Twitter (@Lyfebulb) and use the hashtag #EatWell to show us your healthy recipes! 

To contribute a post to Lyfebulb please e-mail contact@lyfebulb.com

What You Should Know About Smoothie Ingredients

Smoothies have been around for decades and are touted as health beverages. They are loaded with vitamins, minerals, and antioxidants.  This versatile beverage allows everything to be added with standard ingredients such as fruits and vegetables, water, sweeteners, dairy products and crushed ice as the most common ones. When blended together, these elements make a smooth tasty beverage laden with essential vitamins and minerals in addition to powerful antioxidants that may prevent certain diseases.

Young stylish hipster girl walking on the street , drinking juice.

Fruits

Fruits on their own can be made into fruit smoothies and are sources of important vitamins such as A, B1, B2, B6, C and folate found in grapefruit, grapes, bananas or apples. They only vary in the amounts of vitamins found in each fruit with some values greater or lesser in others.  

Vegetables

One of the most popular beverages promoted as a health drink is a green smoothie. In addition to fruits, roughly 40 to 50% of the ingredients are composed of veggies rich in vitamins and minerals. As an example, leafy and dark vegetables (kale, spinach, dandelion, bok choy, Swiss chards, and collards) are fantastic sources of calcium and iron as well as vitamins A, C, K and folate B vitamin.

Liquids Base

Water, coconut water & milk, milk, yogurt, almond milk, and juices are used as a foundation base for smoothies. Your choice of liquids can enrich the flavors, taste, and consistency of a smoothie you are making. However, be aware that juices and liquids that are store-bought have been processed, underwent pasteurization and often include artificial vitamins. They lack nutrients and fiber that benefit you when ingesting smoothies.

Superfoods

The proliferation of superfoods has recently exploded with every conceivable nut, berry or vegetable praised for its health benefits. The sad news is there is no conclusive evidence suggesting that the antioxidant action of superfoods can benefit human health. Processed superfoods, in particular, will not provide sustained energy and are often hard to digest. More info can be found here.

Fats and Oils

In addition to the discussed ingredients of smoothies, spices and fats can be added to smoothies to enhance its taste. You might want to throw in cacao, cinnamon, chia seeds, coconut oil, almond butter, flax seeds, hemp seeds and acai powder. Again, caution should be exercised when consuming additional fats in smoothies.

The bottom line is, smoothies are wonderful beverages that can actually help you get your daily requirements of vitamins and minerals provided you only use fresh and raw ingredients. In this sense, every unprocessed food is a superfood that is a valuable part of a healthy diet.

Pan Seared Cod With Ginger Lime Broth

Today marks the last day of National Diabetes Awareness Month, which means it its your last chance to drop by both Le Colonial and Brasserie Ruhlmann to indulge in our tasty, curated pix-fixe menu! A percentage of the proceeds from this menu will help us stop childhood obesity, prevent type 2 diabetes, and improve eating habits for children locally.

Courtesy of Le Colonial, please enjoy this recipe for their exquisite pan seared cod with a ginger lime broth.

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Pan Seared Cod With Ginger Lime Broth (Serves 6)

INGREDIENTS:

BROTH

  • 2 stalks lemongrass
  • 4 cups chicken stock
  • 4 pieces fresh ginger, each 2 inches long
  • 1 Thai chile, halved lengthwise

FISH

  • 3 pounds Cod fillet
  • ½ cup finely chopped cilantro stems
  • ½ cup finely minced lemongrass (about 2 stalks)
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon finely chopped Thai chiles
  • 2¼ teaspoons minced garlic
  • 2¼ teaspoons kosher salt
  • Juice of 1 to 2 limes
  • Fish sauce to taste
  • Cilantro, for garnish
  • Extra-virgin olive oil, for garnish
  • Fleur de sel, for garnishDIRECTIONS:
  1. To make the broth, trim the lemongrass, leaving only the bottom 5 to 6 inches of the stalks, and peel away the outer layers, leaving only the tender stalks. Bruise the lemongrass by smashing it with a small pot or the dull side of a cleaver. In a medium saucepan over high heat down to a simmer and simmer for 30 minutes.
  2. Meanwhile, cut the cod into 6 equal pieces and set aside. In a small bowl, combine the cilantro stems, lemongrass, olive oil, chiles, garlic, and salt and stir to form a paste. Spread evenly over the tops of the cod fillets.
  3. In a very hot pan, cook the fish until firm to the touch, about 4 minutes per inch of thickness. Just before serving, stir the lime juice and fish sauce to taste into the broth. Place each piece of fish in a bowl and pour ½ cup of the broth around the fish. Garnish with cilantro, a drizzle of extra-virgin olive oil, and a sprinkle of fleur de sel.

ENJOY!

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