Easy Teriyaki Salmon
Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of brown rice and steamed veggies.
Servings: 4
Here’s what you need…
- 1 Tablespoon sesame oil
- ¼ cup lemon juice
- ¼ cup soy sauce
- 1 teaspoon ground mustard
- 1 teaspoon ground ginger
- ¼ teaspoon garlic powder
- 4 (6oz) salmon steaks
- In a large re-sealable plastic bag combine the first six ingredients; mix well.
- Set aside 1/2 cup of marinade and refrigerate.
- Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
- Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.
Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein.
Easy Gluten-Free Pancakes
his recipe is a wonderful option for a weekend breakfast – it’s healthy, delicious and ready in 20 minutes. These pancakes are gluten-free and are lower in carbs and sugar than pancakes made from a packaged mix. Serve with a side of eggs and fresh fruit.
Yield: 10 pancakes
Here’s what you need…
- 1 mashed banana
- 2 eggs
- ¼ cup coconut sugar
- 1 Tablespoon vanilla extract
- ¼ teaspoon almond extract
- 1½ cups blanched almond flour
- ½ teaspoon baking soda
- ½ teaspoon sea salt
- coconut oil
- Combine the mashed banana, eggs, coconut sugar, vanilla and almond extracts in a food processor. Add the flour, soda and salt. Mix well. Let the batter sit for 15 minutes.
- Preheat coconut oil on your griddle over medium heat. Ladle pancake batter by ¼ cup onto griddle. When bubbles form, flip the pancakes to cook other side.
- Serve with sliced banana and pure maple syrup. Enjoy!
Nutritional Analysis: One pancake equals: 148 calories, 9g fat, 8g carbohydrate, 3g fiber, and 4g protein.
Creamy Egg Salad
Most recipes for egg salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
Servings: 3
Here’s what you need…
- 8 organic, free range eggs
- 4 celery stalks, chopped
- 2 Tablespoons onion greens, chopped
- ¼ cup non fat Greek yogurt
- 2 teaspoons champagne mustard
- 1 teaspoon fresh squeezed lemon
- dash of salt and pepper
- To boil the perfect egg: place eggs in a large pot and cover with cold water by half an inch. Heat the water to a boil, turn off the heat and cover the pot. Wait exactly 7 minutes, and then place the eggs in a bowl of ice water for 3 minutes.
- Peel and chop hard boiled eggs, discarding 4 yolks. Place in a large bowl. Add celery, onion greens, yogurt, mustard, lemon, salt and pepper. Mix well.
- Chill and then serve.
Nutritional Analysis: One serving equals: 148 calories, 7 fat, 212mg sodium, 4g carbohydrate, 1g fiber, and 16g protein.
Guilt-Free Kale Chip Snack
Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack.
Servings: 5
Here’s what you need…
- 1 bunch kale, washed and torn, stems discarded
- 1 Tablespoon olive oil
- dash of salt and pepper
- Preheat oven to 300 degrees F.
- In a large bowl mix the kale pieces with all of the ingredients.
- Spread evenly on foil-lined baking sheets.
- Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.
Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein
Turkey-Stuffed Bell Peppers
Eating healthy doesn’t have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won’t suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.
Servings: 5
Here’s what you need…
- 5 organic bell peppers
- 1 teaspoon olive oil
- 2 cloves garlic, minced
- 2 Tablespoons fresh basil, minced
- 1 yellow onion, minced
- 1 Tablespoon fresh rosemary, minced
- 1 teaspoon dried parsley
- dash of salt and pepper
- 20 oz organic ground turkey, 99% fat free
- 1 organic tomato, chopped
- 3/4 cup spaghetti sauce
- 1/4 cup shredded mozzarella cheese
- Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
- Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.
- In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
- Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
- Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.
Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein.