This is a re-make of a personal family favorite with a new twist to top it off.  This recipe is inspired by healing through diet and is jam packed with ingredients that work to heal inflammation and boost immunity and heart health.

Ingredients for Salmon Cakes:

• 2 cans Wild Alaskan Pink Salmon ( I like Wild Planet)
• 1/4 Cup Almond Meal/Flour (Bob’s Red Mill is what I used)
• 1/2 Medium white or red onion, diced
• 1 Whole Egg
• 1 Egg white
• Handful of chopped flat leaf parsley
• Pinch of salt, black pepper
• 1-2 Tbsps Coconut oil or olive oil for pan searing

Pineapple Salsa:

• 1-1 1/2 cups fresh pineapple, diced
• 1/2 small red onion, diced
• 1 jalapeno, de-seeded and diced (optional)
• 1 lemon, juiced
• 1 handful of cilantro, rough chopped
• pinch of sea salt

Directions:

In a bowl combine salmon, eggs, almond flour, onions, parsley, salt and pepper and mash together.  Heat a medium skillet with oil.  Mold mixture into 4 equal sized patties (should make about 4 a little larger than the palm of your hand). Flatten slightly and place in hot pan.  Carefully turn over after 3-4 minutes.

To make salsa, combine salsa ingredients in a bowl and toss.  I make this first and let it sit and marinate a bit so it gets all juicy and lovable.

Top warm salmon cakes with pineapple salsa and serve with lemon wedges.

Makes 4 servings.

Nutrition Info for 1 salmon cake:  167 Calories, 3g Carbs, 23g Protein, 8g Fat (healthy fat from salmon and almonds!), Sodium 402g

This is a really quick dish that you can adapt to the season you’re cooking in.  The original recipe called for red and yellow peppers (that would be good too – but I thought we could use a departure from peppers).  We swapped in seasonal veggies like butternut squash, zucchini, carrots and brussels sprouts to make this a hearty plant based meal.  My version calls for chicken apple sausage but you could use whatever lean sausage you prefer.

Ingredients:

• 1 lb of medium or large shrimp (peeled and deveined)
• 1 lb chicken apple sausage (I like Aidells brand)
• 1 yellow squash, cut into half moon pieces
• 1 1/2 cups brussels sprouts, halved (or other seasonal veggies)
• 1/2 of a medium yellow onion, diced
• 1/4 cup low sodium chicken stock
• 2 zucchini, cut into half moon pieces
• 2 garlic cloves, diced
• Salt & pepper to taste
• Pinch of red pepper flakes
• 2 tsp Old Bay Seasoning (I had none so I used cayenne pepper and smoked paprika instead)
• Olive oil or coconut oil
• Chopped fresh parsley (optional)

Directions:

Heat a large skillet over medium-high heat with some olive oil or coconut oil. Season shrimp with Old Bay Seasoning (or DIY with cayenne pepper, smoked paprika and black pepper and cook until they turn pink.  Remove from heat and transfer to a bowl to set aside.  In the same pan add onions and Brussels sprouts with 2 tsp of olive or coconut oil.  Cover and let veggies soften for about 5-6 minutes. Add sausage, squash and zucchini to the skillet, cook another 3-4 minute.  Add cooked shrimp and garlic last and let simmer for 1-2 minutes, stirring to combine.   Add chicken stock mix through until everything is coated.  Salt and pepper to taste and some optional red pepper flakes.  Garnish with fresh parsley if preferred.

Makes 4 servings.

This is kind of an odd recipe to share but I’m going through a culinary nutrition training course right now and I am stumbling on some really great ideas.  This might sound like a “too much work” project but I ASSURE YOU it is very easy to throw together and makes a ton.  They make a great snack and are perfect for salads. Frankly, I’m a bit addicted to them so hopefully, you will give this a try and see for yourself!  The original recipe is from Pioneer Woman (I love her!) but adapted by me without all the sugar for your eating pleasure.

Ingredients:

• 3 pounds carrots peeled and cut into coins
• 1/4 white onion, sliced
• 2 cups water
• 2 cups apple cider vinegar
• 1 teaspoon whole yellow mustard seeds
• 1 teaspoon celery seeds or celery salt
• 1 teaspoon whole coriander seeds
• 1 teaspoon turmeric
• 1/2 teaspoon minced ginger
• 1/2 teaspoon sea salt
• 2 tsp coconut sugar
• 1-2 tsp cayenne pepper (optional but I like spicy)

Directions:

I always want to cook more this time of year and I don’t typically eat a lot of soup but this recipe sounded a) easy and b) like a nice change of pace from chicken. The original recipe sounded amazing but I gave it a little GTS makeover to balance it out. It’s a really delicious seasonal soup that will keep your belly full and warm through the season. You can sub your greens for whatever you like just be aware that they cook swiftly so adding them last is best. UPDATED: I re-vamped this a tiny bit and it’s even better than before. Protein hounds feel free to increase the amount of sausage in this recipe if you prefer.

Ingredients:

2 tbsp olive oil or coconut oil
1 1/2 pounds low fat turkey sausage, crumbled (freezer section)
1 large white onion, diced
4 garlic cloves, minced
8 cups low sodium chicken broth
8 cups peeled and diced sweet potato (about 2 pounds)
1 (15 oz.) can diced tomatoes
1/2 can tomato sauce
3 cups roughly chopped kale or chard
6-8 Fresh Sage leaves rough chopped
1/4 tsp cayenne pepper (optional)
Salt and fresh-cracked black pepper (to taste)
Freshly-grated Parmesan cheese, for garnish (optional)

Directions:

Heat oil in a large stockpot over medium-high heat until shimmering. Add onion and sausage and cook for 5-7 minutes until the onion is translucent and the sausage begins to slightly brown, stirring occasionally. Add garlic and cook for an additional 1-2 minutes until fragrant. Add chicken broth, sweet potatoes, and tomatoes and stir to combine. Bring to a boil, then reduce heat to medium-low, cover, and let simmer for 5 minutes.

Let cook for an additional 10-15 minutes on low. Stir in the kale, sage and season the soup with black pepper, cayenne and additional salt if needed. Serve warm garnished with a little freshly-grated Parmesan cheese if you prefer.

Calories: 257, Protein 18g, Carbs 28g, Fat 8g

This is easy meal prep that anyone can do.  I have tested this recipe out twice now and it makes a lot of food in a few easy steps.  You can scale this recipe to make enough for a family of 4 for dinner or enough to have lunches ready to go for several days.  Best part is, only one pan and easy clean up.  It’s delicious too!

Ingredients:

2-3 boneless skinless chicken breasts
3 bell peppers, any color, sliced
1 large red onion, sliced
2 tbsps olive oil
1 tbsp taco seasoning
1 jar of your favorite salsa
1 lime, sliced into wedges
Fresh cilantro to garnish

Directions:

Preheat oven to 400˚F/200˚C.  Line a baking sheet with foil.   Place the chicken, peppers, and onions onto the baking sheet and drizzle with oil.  Sprinkle the taco seasoning evenly over both sides of the chicken breasts.   Salt and pepper the peppers and onions, tossing to coat.  Top each chicken breast with a generous pour of salsa. Bake in a preheated oven for 25 minutes.  Rest chicken for 10 minutes, before slicing into strips.

These are the perfect pre-workout or recovery snack. Good healthy carbohydrates, no refined sugar or wheat, and healthy fats and a little protein. The original recipe I used claimed it made 9 muffins, my attempt yielded about 7.  These freeze and reheat well for on the go breakfast and they are simple to make as far as muffins go.  Put everything in a blender and then bake.  You could make this into a mini loaf too if you wanted to!

Ingredients:

• 1/4 cup almond butter
• 2 extra ripe medium bananas
• 1 egg
• 2 tbsp honey (raw preferably)
• 1/2 cup rolled oats
• 1/4 cup almond meal
• 2 tbsp ground flaxseed
• 1 tsp vanilla extract
• 1/2 tsp baking soda
• 1/2 tsp  cinnamon
• 1/4 tsp nutmeg

Directions:

Preheat oven to 375F and prepare a muffin pan by spraying 7 cavities with cooking spray. Set aside.  Add all ingredients to a blender and blend on high until oats are broken down and batter is smooth and creamy. You will probably have to pulse it at first to get it going.  Spoon batter into muffin pan, filling each muffin hole until it is about 3/4 of the way full.  Bake for 10-12 minutes or until they start to look golden and a toothpick inserted into the center comes out clean. Cool in pan for about 5-10 minutes before removing gently. These freeze well and reheat in a few seconds but will also keep in an airtight container for a week. Makes about 7.

Nutrition Info: Calories: 166, Carb 16g, Fat 9g, Protein 6g