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 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

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 πŸ˜‰

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 πŸ™‚

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 πŸ˜‰ 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 πŸ™‚

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 πŸ™‚

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

Calories-438

Fat-18g

Carbohydrates-15g (10g net carbs)

Protein-52g

Italian Tricolor Chicken Thighs

Where does the term Tricolor come from? It is actually the name given to a salad made in Italy with tomato, buffalo mozzarella and avocado/basil (aka three colours…red, white and green). The colours also mimic the colurs of the Italian flag. But it’s not salad season so we used these great Italian flavours in a fun, warm, winter recipe friendly way to make a delicious dinner which hit the JMFitFood table! 

Italian Tricolor Chicken Thighs (makes 6 servings, 3 thighs each):

15 boneless skinless chicken thighs (after trimming the fat this weighed approx 1.70lb)
1 tsp coconut oil

salt and pepper

Pesto:
2 cups fresh basil
1/4 cup pine nuts
1/4 cup olive oil
1 tbsp lemon juice

Toppings:

Tre Stelle bocconcini (200g), sliced
3 raw plum tomatoes, sliced
salt and pepper

1) Preheat the oven to 375 degrees. Season the thighs with salt and pepper (after trimming any excess fat). Heat the coconut oil in a skillet over medium high heat and place the chicken thighs evenly in the pan to sear them. Sear on both sides until browned (about 5 mins a side) and only a bit of pink remains (they won’t be fully cooked through at this point). 

2) Meanwhile, put all pesto ingredients into a food processor and blitz until combined into a nice paste. If you need more liquid to get the right consistency add a little water. Top each thigh with a bit of the pesto, then slices of tomato and slices of bocconcini on top. Sprinkle with more salt and pepper.

3) Bake in the over in the same pan for about 5 mins finishing on broil to get the cheese extra melt-y and slightly golden on top. Serve with a side of greens if you are going keto or a nutrient dense carb of your choice if not going keto!

Macronutrient Breakdown (per serving):

Calories-385

Fat-28g

Carbohydrates-4g

Protein-29g

Grain Free Protein Pizza

Let’s be honest, we all love PIZZA!! But if you’re going without grains, on a ketogenic diet or allergic to wheat/gluten, you likely don’t get to enjoy pizza very often if at all. Well you can now with this grain free keto friendly pizza! Set on top of a seasoned homemade chicken breast crust, this zaaaa is high in protein, low in carbs and big on TASTE! It’s sure to be a hit with the whole family. Thanks to my client Mel from bringing this great idea to the table (literally πŸ˜‰

Grain Free Protein Pizza (per serving=2 slices):

Crust:

600g chicken breast, raw and cut into cubes
1 tsp dried oregano
1 tsp dried basil
1 tsp dried rosemary
pinch of salt and pepper
1/2 cup grated parmesan

Toppings:

1/2 cup JMTraining Pasta Sauce (or another no sugar added, all natural version works too)
1/2 cup green pepper, diced

1/2 cup mushrooms, sliced

1/4 cup green olives, sliced
60g (6 slices) Maple Leaf Natural Selections Italian Style Cooked Ham (cut into squares)
60g Maple Leaf Natural Selections Sliced Pepperoni 

1 tsp dried basil

1/4 cup grated parmesan

1/2 cup grated mozzarella

Instructions:

1) Preheat the oven to 450 degrees and line a baking sheet or pizza pan with parchment paper. Put the cubed chicken and all other crust ingredients into a food processor and blitz a few times until ground. Spread the mixture on the parchment in a rectangle or circle about 1/4 inch thick (or thinner if you like a thinner base). Put in the oven for 10-12 mins or until the chicken is fully cooked. Take out and bring the heat of the oven to 350 degrees.

2) Spread the pasta sauce on the base then add on your toppings evenly. Sprinkle with dried basil and top with cheese. Put it back into the oven for 10-15 mins or until vegetables are softened to your liking and the cheese is melted. Feel free to broil for 2 mins to get the cheese bubbly and slightly browned just make sure you are watching. Slice and enjoy guilt free any night of the week!

Macronutrient Breakdown (per serving=2 slices):

Calories-426

Fat-17g

Carbohydrates-6g

Protein-64g

appetizer dinner healthy kept lunch snack

White Winter Chicken Stew

Winter is all about foods that warm us up and keep us cozy as temperatures drop. We have been making lots of stews recently but we tend to gravitate toward the tomato based varieties. This week we decided to switch it up and try a white based version and we were happy with the result! So if you’re looking for a new spin on stew look no further!

Winter White Chicken Stew

1.5lb chicken breasts, cubed

1 tbsp coconut oil

1 zucchini sliced into half moons

2 peppers, cut into inch sized pieces

600g of mini potatoes, quartered (and boiled until tender)

2 cups of chicken stock

1/4 cup of half and half (or you could use coconut milk for a dairy free version)

2 tbsp dijon mustard

1 tbsp tomato paste

1 tsp smoked paprika

1 tsp cumin
1 tsp ground coriander
1 tsp garlic powder

2 bay leaves

1 tsp herb de provence

1/4 cup all purpose flour (for thickening)

salt and pepper to taste

1) Melt the coconut oil in a large pot over medium high heat. Brown the chicken tossing frequently. Then add in the vegetables and stir to combine. 

2) Season with all herbs/spices, then add in your chicken stock, mustard and tomato paste (stir to combine). Reduce heat slightly to medium and cook until veggies and chicken are cooked to your liking.

3) Reduce heat to medium low and add in your cream. Slowly sprinkle in 1/4 cup of flour a little at a time and stir into the pot combining it with the liquid to thicken. Add more or less flour based on how thick you’d like your stew to be.

4) Add in your cooked potatoes and serve with some more greens or fresh parsley on top!

Macronutrient Breakdown (per serving):

Calories: 347

Carbs: 27g

Fat: 8g

Protein: 41g