Categories
Entrees Uncategorized

Cajun Salmon Salad

Ingredients:

  • Large salmon filet
  • Olive oil
  • 1 tsp smoked paprika
  • 1/4 tsp cayenne
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1/8 tsp ground pepper
  • Roasted cauliflower
  • Spinach (or greens of choice)
  • Blueberries

Instructions:

  1. Preheat oven to 400°F.
  2. Prepare  baking sheet with foil and coat with olive oil.
  3. In a small bowl, mix paprika, cayenne, garlic powder, onion powder, salt, and pepper.
  4. Brush oil on salmon and evenly coat with seasoning mixture.
  5. Bake in oven for approximately 20 minutes or until salmon is flaky. Let cool.
  6. Prepare bowl with spinach, roasted cauliflower, flaked salmon, and top with fresh blueberries.
  7. Drizzle and oil and vinegar dressing overtop and enjoy!
Categories
Entrees Sides Uncategorized

Spaghetti Squash Burrito Bowls

‘Tis the season for spaghetti squash! There are many different ways to use spaghetti squash, and the best part is that you don’t need any fancy tools (spirilizers, etc.)- the strands come out just like noodles once the squash is baked.

Try this low carb alternative in place of pasta topped with spaghetti sauce or pesto, eat cold like a pasta salad, or enjoy this Mexican-twist on burrito bowls!

Makes 4 “bowls” (enjoy it right out of the squash shell!)

Ingredients: 

  • 2 spaghetti squash
  • 2 small onions (or 1 large)
  • 1 Tbsp olive oil
  • 1 can black beans
  • Chopped tomatoes (or 1 jar salsa)
  • 1 tsp cumin
  • 1 tsp chili powder
  • Salt & pepper, to taste

Optional:  Corn, Jalapeños, Fresh Cilantro, Green Onions, Shredded Cheese or Queso Fresco/Blanco, to top!

Instructions:

  1. Preheat oven to 375°F
  2. Fill a 9×13-inch pan with about ~1 inch water or use a baking sheet covered in foil.
  3. Rinse spaghetti squash and slice in half (*Note: the squash can be very tough to cut raw. If it’s too difficult, you can poke a few holes in the squash and place in microwave to help soften)
  4. Scoop out seeds with a spoon (save them for later!) and place face down on the baking sheet.
  5. Place in the preheated oven for approximately 30-45 minutes.
  6. Meanwhile, while the squash is baking, sauté onions in 1 Tbsp. olive oil.
  7. Once squash is done, cool slightly and pull apart “spaghetti-like” strands with a fork and add in other ingredients. Top with shredded cheese if desired.
  8. Enjoy!

*For a dish higher in protein, try adding a lean meat such as ground turkey, beef, or shredded chicken. 

 

Categories
Sides Uncategorized

Sweet Potato & Pepper Skillet

INGREDIENTS: 

  • 1/4 cup olive oil
  • 6 sweet potatoes, cubed
  • 2 large peppers (any color, diced)
  • 1 large sweet onion
  • salt and pepper, to taste

DIRECTIONS:

  1. Heat oil in a large skillet over medium-high heat, and fry sweet potatoes for about 5 minutes.
  2. Add peppers and onions. Season with salt and pepper.
  3. Cook for at least 15 minutes or until tender, turning sweet potatoes frequently.
Categories
Sides Uncategorized

Sautéed Rainbow Chard with Pine Nuts

This recipe is so simple but looks so gorgeous! Simply add a little olive oil in a pan, remove stalks from chard and add the leafy greens to the olive oil over medium-heat. Sprinkle with some salt, pepper, garlic powder, pine nuts, and fresh parmesan cheese & ENJOY!

Categories
Sides Uncategorized

Cauliflower Rice

INGREDIENTS:

  • 1 large cauliflower (makes 2 large servings, or 4 side dish portions)
  • 1 garlic clove, minced
  • 1 Tbsp olive or coconut oil
  • salt & pepper, to taste

DIRECTIONS:

  1. Rinse cauliflower under cool water and dry well.
  2. Use a food processor to pulse the cauliflower until it is a course texture. If you don’t have a food processor, using a cheese grater or knife to cut the cauliflower to small pieces can work as well.
  3. Heat the oil in a skillet over medium heat.
  4. Sauté garlic for several minutes, or until fragrant.
  5. Add in the cauliflower rice and continue to sauté for 4–5 minutes.
  6. Season with salt and pepper, and serve in place of rice with a stir fry, or as a bed of “cauliflower rice” under your favorite protein (fish, chicken, or other meat or meat alternative of choice).

*Note: Don’t expect cauliflower rice to taste like rice, nor am I against rice in any way. Cauliflower rice gives a lower calorie, grain-free option to your favorite dishes. If you don’t like cauliflower, you probably won’t like cauliflower rice 😉  

Categories
Apps/Snacks/Treats Uncategorized

Roasted Romanesco & Root Vegetables

INGREDIENTS: 

  • Cauliflower, Broccoli (or it’s fun cousin, Romanesco!), parsnips, sweet potatoes, beets, rutabaga, you name it!
  • Olive oil
  • Salt & Pepper
  • other herbs and spices of choice

DIRECTIONS:

  1. Preheat oven to 400F.
  2. Toss raw cut veggies in olive oil, salt, pepper, and herbs of choice.
  3. Place single layer of veggies on a foil-lined baking sheet and bake for 30-40 minutes.
  4. Enjoy 🙂
Categories
Entrees Uncategorized

His & Hers Buddha Bowls

INGREDIENTS:

  • Whatever is in the fridge!
  • but if you want some ideas…
    • mixed greens (base)
    • assortment of colorful veggies such as rainbow carrots, sugar snap peas, radishes
    • spelt berries (or any whole grain such as quinoa, brown rice, bulgar wheat, etc.)
    • source of protein (hard boiled eggs, grilled chicken)
    • walnuts
    • raisins
    • dollop of homemade pesto (see recipe under Grilled Zucchini Lasagna)
    • side of fresh sliced strawberries

Homemade Dressing:

  • 1 Tbsp apple cider vinegar
  • 1 Tbsp olive oil
  • sprinkle of garlic power, sea salt, pepper, and basil