Spicy Honey Mustard Glazed Salmon

Salmon has become a weekly meal in our house and this recipe has become a staple. Both Jon and I have decided we could have it every week and wouldn’t get bored so it MUST be good! And when cooked to perfection, it’s melt in your mouth amazing. Great with some jasmine rice and fresh greens!

Spicy Honey Mustard Glazed Salmon (makes 4 servings):

600g of wild caught raw sockeye salmon (cut into 150g portions)

1/8 cup (60ml) honey
4 cloves garlic, minced
1 tbsp whole-grain mustard
1/2 tbsp soy sauce
1 tsp apple cider vinegar
1 tsp hot sauce of your choice (Tabasco, Sriracha, Asian chili-garlic sauce)
1/2 tsp red pepper flakes

1 tspn coconut oil
1 tbsp chopped cilantro

salt and pepper

1) Season salmon fillets with salt and pepper and set aside then in a small bowl, combine honey, mustard, hot sauce, soy sauce, apple cider vinegar and red pepper flakes. Stir to combine and set aside.

2) Heat coconut oil in a oven safe pan and fry the salmon over medium high heat, flesh (not skin) side down until cooked half way through. Flip the salmon, add minced garlic into the skillet and cook until slightly browned. Add the honey mixture evenly over each fillet, and cook until the sauce gets a little thicker. Finish by broiling the salmon in the oven for 1 minute or until slight browning on the top occurs. Serve over rice (100-150g serving cooked), green beans and a sprinkling of cilantro.

Macronutrient Breakdown (per serving):

Calories-266

Fat-11g

Carbohydrates-12g

Protein-30g

Vegan, Gluten Free Apple Pie Pancakes

The leaves are turning, the weather is getting crisp and APPLES are in season. So what better way to honour the apple than a healthy, low fat apple pie PANCAKE!? The JMFitFood kitchen smells seriously seasonal right now 😉 Think low fat, gluten free, vegan (no eggs/dairy) and hella tasty. How can you go wrong! Treat yourself this weekend and whip up a batch for the family why don’t you?!

Pancake Mix:

2 cup rolled or quick oats
1/2 cup unsweetened almond milk
1 cup unsweetened applesauce
1 tsp cinnamon
1/2 tsp nutmeg

1/2 tsp ground ginger

2 tbsp baking powder
2 tbsp apple cider vinegar
1 tsp cinnamon
1 tbsp maple syrup

1 tbsp raw Stevia

Topping:
1 small apple

1/2 tsp cinnamon

1/4 tsp ground ginger

1/4 tsp nutmeg

Pancake Mix:

1) In a blender or food processor place all ingredients for pancakes. Blend until smooth then leave the mixture for 5 mins to thicken. Heat a non stick pan over medium heat (5-6 ish) and scoop 1/4 cup portions of batter (spray pan with coconut cooking spray if needed), spread slightly into rounds and cook for 2-3 mins a side or until cooked through (pressing slightly after flipping to flatten). Feel free to cover your pancake pan with a lid if you feel they aren’t cooked through to your liking. 1 Serving= 2 pancakes 🙂

Apple Pie Topping:

1) Chop the apple into small pieces and place in a small saucepan, cover with water and add in spices. Cook for 5 mins or until softened, drain. Top your pancakes with apple and sprinkle with more cinnamon! 

Macronutrient Breakdown (per serving aka 2 pancakes):

Calories-246

Fat-3g

Carbohydrates-54g

Protein-9g

Fibre-14g

Sugar-12g

Vegan Tofu Bowl w Quinoa and Roasted Vegetables

We have been incorporating vegan meals into our diet for the last 3 months or so and loving the switch up. This Vegan Tofu Bowl is a favourite of mine because the fresh herb dressing is incredibly tasty and if you make a double recipe, leftovers are great on fish, chicken etc. This recipe could be made with a variety of veggies like broccoli, green beans, anything really…so this tofu bowl is your oyster, go wild!

Vegan Tofu Bowl w Quinoa and Roasted Vegetables (serves 4):

Base:

1 cup Organic quinoa (Uncooked)
1 medium red onion, chopped roughly
150g chopped red pepper (1 large)
150g chopped yellow pepper (1 large)
200g snap peas roughly chopped

200g chopped zucchini (1 medium-large size)

1 tbsp Extra Virgin Olive Oil
1/2 tsp sea salt
1/2 tsp ground black pepper

700g Organic, non GMO Extra Firm Tofu (pressed and cut into cubes)

Dressing:
1/2 tsp sea salt
1/2 tsp ground black pepper
1/4 cup tahini (well stirred)
1/8 cup lemon juice
1 cup fresh mint

1/2 cup fresh parsley

Extras:
4 tbsp Neal’s Brothers Corn Salsa

1) Bring 2 cups water to a boil, add quinoa (make sure you look up if you need to rinse it or not on the packet). Turn heat to low and simmer for 15 mins. Remove form heat, leave covered and set aside.

2) Preheat your oven to 400 degrees F and place the tofu (tofu has already been pressed between kitchen towel for 10mins minimum) on parchment paper on a baking tray. Cook for 20 mins or until slightly golden. Remover from heat and set in a bowl.

3) Toss the vegetables (minus the snap peas) and onion on a baking sheet with olive oil, salt and pepper. Roast for 20-30 mins or until cooked. Half way through add the snap peas and toss in to cook.
4) Make the dressing by putting all the ingredients in a food processor or blender with a little water (add a tbsp at a time until desired consistency-you want it to be almost pour-able so may use up to 1/4 cup water). Once the tofu is cooled, toss in a bowl with 1/2 the dressing or more (your choice) reserving some dressing to add to the salad.

5) Put 1/4 of the quinoa mixture into a bowl, top with 1/4 of the roasted vegetables, 1/4 of the tofu, 1 tbsp salsa and 1/4 remaining dressing. Toss together and enjoy!

Macronutrient Breakdown (per portion):

Calories-538

Fat-23g

Carbohydrates-53g

Protein-28g

Creamy Spinach and Sundried Tomato Salmon

Alright it looks like we have some some salmon fans in the crowd! After many of you asked, we got to it and here is the recipe for our CREAMY spinach and sundried tomato SALMON. The tasty flavours work so well in this dish and we hope you enjoy it one night soon in your kitchen 🙂

4x150g fillets or salmon, skinless seasoned with salt and pepper
1 tsp olive oil
1 tsp butter
6 cloves garlic, finely diced
1 small yellow onion, diced (about 1 cup)

150g jarred sun dried tomato strips in oil, drained
1/4 cup half and half (organic)

1/3 cup fish stock (organic, all natural, we bought ours in the can from Marketfresh)
Salt and pepper (to taste)
3 cups baby spinach leaves
6 tbsp grated Parmesan cheese
1 teaspoon cornstarch (mix with 1 tbsp water to dissolve)
1/8 cup fresh parsley (chopped)

1) Heat the olive oil in a large saute pan over medium-high heat. Season the salmon fillets with salt and pepper and sear in the hot pan (5 minutes on each side) or until cooked through. Once cooked, remove from the pan and set aside.

2) Melt the butter in the remaining juices leftover in the pan. Add in the garlic and onion and cook until softened. Pour in the stock and allow to reduce down slightly. Add the sun dried tomatoes and fry for 1-2 minutes. Reduce heat to low heat, add the half and half and bring to a gentle simmer, while stirring occasionally. Season with salt and pepper to your taste.

3) Add in the spinach leaves and allow to wilt in the sauce then finally, add in the Parmesan cheese. Allow sauce to simmer for a further minute until cheese melts through the sauce. Then add in the cornstarch to thicken the sauce (add more if you want it thicker). Make sure you stir the sauce as you add the cornstarch and add the first tsp and cook for 3 mins before deciding to add more! Add the salmon back into the pan, sprinkle with the parsley to finish. 

*We served ours over rice (100g portion for me, 150g for Jon and a side of green beans to bulk up our veggies for the day (rice and veggies not included in macros)*

Macronutrient Breakdown (per serving):

Calories-428

Fat-27g

Carbohydrates-6g

Protein-35g

Cherry Almond Chia Seed Pudding

I visited my naturopath, Kelsey Duncan at Natural Solutions about a week and a half ago and she thought that Chia pudding would be a great addition to my diet in order to add some good fats and fibre into my nightly routine. So I have tried a few versions; Chocolate Banana and now this Cherry Almond version and so far this one’s my fave! If you have an issue with texture feel free to blend this all up together for a smoother pudding. I personally prefer the little bite of the seeds whole. But to each their own. Feels like dessert but you get the green light to have it midweek…which is always a treat 😉

Cherry Almond Chia Seed Pudding (make 4 servings):
2 cups unsweetened vanilla almond milk
1/2 cup frozen cherries, chopped (or keep whole if blending)
1 tsp pure powdered Stevia (more or less to appeal to your taste)
1 tsp vanilla extract
1/2 cup chia seeds

4 tsp pure maple syrup (less or omit, base this on your taste)

Non Blended Version:

1) Combine the almond milk, Stevia, vanilla, maple syrup and chia seeds together in a bowl. Let sit then stir again after 5 mins. Cover and refrigerate at least 3 hours or ideally overnight. When ready to serve, top with 1/4 of the cherries (chopped).

Smoother Blended Version:

*Blend the cherries, almond milk, stevia, maple syrup and vanilla until creamy and smooth. Add the chia seeds in and whisk to combine. Let rest for 5 minutes then stir again. Cover and refrigerate at least 3 hours or overnight*

Macronutrient Beakdown (per serving):

Calories-165

Fat-7g

Carbohydrates-17g

Protein-7g

Fibre-11g

Sugar-6g

Spanish Omelette

We first had the pleasure of having a Spanish omelette when Jon’s Mom’s husband, Salvador made us an incredible one when we visited them in Spain. We never tried to emulate it because it was just THAT good and we couldn’t imagine pulling it off. Then when we visited Spain again last year, we had a few other amazing experiences and thought, okay we HAVE to make one. So here is our creation with some high protein additions 😉

Spanish Omelette (makes 4 servings):

1 tbsp olive oil (+1 tsp more for step 2)

1/2 a large onion cut into chunks

500g white potato, diced

6 eggs

500ml egg whites

6 slices Schneider’s All Natural Smoked ham

90g Allegro Lactose free 

salt and pepper

1) Put the olive oil in a saute pan and saute the potato and onion on medium heat until soft (cover to keep moisture in while cooking so your potatoes don’t brown too much). While this is happening, put your eggs and whites with some salt and pepper in a large 3 cup measuring cup (or large bowl). 

2) Once potatoes are soft, mash slightly with a fork then pour the potatoes into the egg mixture. Put the reserves 1 tsp olive oil in the pan followed by 1/3 of the egg/potato mixture. Even the mixture out in the pan then top evenly with slices of ham and slices of cheese. Top that with remaining egg/potato mixture. 

3) Cook over medium heat for 5-8mins or until set around the edges (make sure to check and lower heat if becoming too brown on the bottom). Cover with a large plate and flip (over the sink would be good!) then slide back into the pan to cook on the other side for 5 mins or until set through. Cut into 4 and serve with a nice side salad for a fresh lunch or take a slice as a daytime snack!

*We were inspired by this recipe…check it out for a good video tutorial on cooking and flipping 🙂

https://www.facebook.com/BuzzFood.net/videos/1355561117825094/?hc_location=ufi *

Macronutrient Breakdown (per serving):

Calories-400

Fat-12g

Carbohydrates-29g

Protein-42g

Winter Quinoa Salad

Winter isn’t necessarily a time where we think about salad. But we are sure this easy to whip up Quinoa salad will be a winner on your dinner table. Top with chicken, Tofu, Shrimp or even Salmon for a delicious lunch, dinner or midday snack!

Winter Quinoa Salad (makes 6 servings):

2 cups diced butternut squash
1 tsp olive oil
1.5 cups dry quinoa (cooked as per directions on package and then cooled to room temperature)
1/4 cup dried cranberries
1/4 cup green onions, chopped
1/2 cup parsley (fresh), chopped
1/2 cup mint (fresh), chopped

2 cups finely chopped kale

Dressing:
2 tbsp olive oil
2 tbsp lemon juice
1 tbsp maple syrup
1 tbsp balsamic vinegar
1 tsp dijon mustard
1/2 tsp grated orange zest
salt and pepper to taste

1) Make sure your quinoa is cooked and cooled. Prepare the squash by roasting in an oven safe casserole dish or tray tossed in 1 tsp olive oil for approx 20-30 mins at 400 degrees or until cooked but not too soft/mushy. Put the quinoa, squash and all other salad ingredients into a large bowl and toss to combine. 

2) Whisk all dressing ingredients in a bowl then pour over the salad. Toss to coat then store in the fridge for at least 2 hours before serving to absorb all the flavours of the dressing. Then top with a protein of choice and enjoy!

Macronutrient Breakdown (per serving):

Calories-282

Fat-8g

Carbohydrates-46g

Protein-6g

Coconut Curry Rice

Normally I just whip up plain rice when we have it as a side dish but I decided to get a little fancy with this coconut and curry infused version. Great with roasted chicken or salmon on top or with some thai seasoned shrimp and a side of greens. You can use flavoured coconut milk like what we did, normal or even lite to spice up your side dish for tonight!

Coconut Curry Rice (makes 6 servings):

1 tsp coconut oil
1 cup chopped onions
1 tbsp grated fresh ginger
2 tsp diced garlic

1 tsp curry powder
1 can coconut milk (we used Cha’s Organic Lemongrass and Ginger)
1.5 cups jasmine rice, rinsed
1/2 cup chopped fresh cilantro
salt and pepper to taste

1) Put coconut oil into a medium sauce pan and saute the onions over medium heat, stirring until softened (about 3 mins). Then add in the ginger, garlic and rice and toss for about 1 min. 

2) Pour coconut milk into a large measuring cup, then fill with water up to the 3 cup mark. Add the curry powder to the liquid then pour this over the rice and stir to combine. Bring to a boil then turn the heat to a simmer and cook covered for about 12 mins or until cooked to your preferred tenderness. Season with salt and pepper and add in the chopped cilantro. Serve and enjoy every bite!

Macronutrient Breakdown (per serving):

Calories-286

Fat-13g

Carbohydrate-37g

Protein-3g

Thai Coconut Curry Meatballs

This week, Jon and I completed our very first 60HR Reboot! This was a 60 hour fast supplementing with Ketones and bone broth especially formulated with fasting in mind. We managed to achieve ketosis in our fast (burning fat for fuel instead of carbohydrates) and decided to stick to the KETO diet for a few weeks as research for our clients. We don’t ever like to advise on something we haven’t ever tried ourselves so here we go! Stay tuned for how we find our energy levels, mood, body composition, digestive systems and for lots of KETO friendly recipes 😉 Last night we had these awesome turkey meatballs in a curry sauce and we didn’t even miss the rice it was that good!

Thai Coconut Curry Meatballs (makes 6 servings of 6 meatballs with veg sauce):

Meatballs:

2 lb ground turkey
1 1/2 tsp curry powder
1 tbsp fresh basil (finely chopped)
1 tsp ground ginger
1 tsp fresh ginger (diced)
1 tsp garlic powder
1/2 cup almond flour
1 egg

1 tsp ground sea salt

Sauce:
2 tbsp coconut oil
1 medium yellow onion (chopped)
1 yellow pepper (chopped)
1 green pepper (chopped)

1 zucchini (chopped)

200g green beans (chopped)
2 garlic cloves, (diced)
2 tbsp fresh ginger (diced)
3 tbsp Thai red curry paste (we used massaman)
1 can (400mL) Cha’s Lemongrass and Ginger flavoured Coconut Milk

1 tsp fish sauce
1/3 cup fresh basil (chopped)
1 tsp ground sea salt (or more depending on your taste)

Instructions:

1) Preheat your oven to 375 degrees. Put the turkey in a large bowl. In a small bowl, mix the curry powder, basil, ground/fresh ginger, garlic powder, and almond flour together. Add to the turkey meat and mix well with your hands before adding in the egg. Incorporate the egg then form 24 small meatballs (about 1 inch i diameter) and place on a large baking sheet. Bake for 20 minutes or until cooked through.

2) To make the sauce, heat coconut oil in a wok (if you have one) or large pot over medium high heat. Add the chopped onion,  zucchini, peppers, green beans, garlic, and ginger and cook for about 8mins or until the vegetable is just starting to soften but remains with some ‘bite.’ Add curry paste and stir so it coats all the veggies, then add the coconut milk and fish sauce. Stir to combine then reduce heat to low-medium and simmer for 10 minutes until slightly thickened (if not thickened enough use a little cornstarch in water dissolved to further thicken to your liking). Add salt as per your personal taste.

3) Once meatballs are cooked, add into the sauce, top with basil leaves and serve! 

Macronutrient Breakdown (per serving-6 meatballs and 1/6 of the sauce):

Calories-322

Fat-18g

Carbohydrates-12g (Net carbs-8g)

Protein-34g

Stuffed Pepper Bake

We are on week two of the KETO lifestyle and stuffed peppers are on the menu. Top yours with any type of cheese (yes cheese!) you like for a deliciously rich dinner the whole family will love! For a leaner version for those non keto cooks, try using ground turkey or chicken or half and half with beef 🙂

Stuffed Pepper Bake (makes 6 servings or 1/2 pepper stuffed):

2 lb Extra Lean Ground Beef

1 tbsp coconut oil
1 cup onion, chopped
1 cup mushrooms, chopped

3 cloves garlic, diced

4 medium sized green peppers, de seeded and halved
1 tsp onion powder

1 tsp garlic powder
1 tsp cumin seed
1 tsp ground coriander
1 tsp chili powder
1 tsp chili flakes
1 tsp pepper

2 tsp salt (or more to taste)

1 tbsp Worchestershire Sauce
1 tbsp balsamic vinegar

1 cup canned crushed tomatoes

1 cup grated white cheddar cheese (we used Kraft)

1) Preheat oven to 375 degrees. In a casserole dish, put the halved peppers open half up, sprinkle with salt and pepper and bake for 20 mins (until just starting to soften). Once done, take them out and pour excess water out of the peppers and set aside.

2) Meanwhile, in a large pan heat the coconut oil over medium high heat. Add in the onions and garlic and saute for 5 mins or until softened. Add in the beef and break up/brown. Add all spices/herbs as well as salt and pepper. Stir in the mushrooms once the beef is browned. 

3) Add in the tomatoes, Worchestershire and balsamic vinegar. Reduce heat to medium low and simmer for 20 mins or until cooked to your liking. Season additionally if you choose then scoop into the casserole dish of pepper halves. Top with grated cheese and bake for 15 mins to finish cooking the peppers and to melt the cheese. Take them out and serve in bowls! Feel free to top with sour cream, Greek Yogurt or parsley leaves for even more flavour 🙂

Macronutrient Breakdown (per serving=1/2 a pepper stuffed):

Calories-438

Fat-18g

Carbohydrates-15g (10g net carbs)

Protein-52g