These Super Simple Salmon Cakes make a great dinner for busy weeknights, and are wonderful to have as leftovers with a salad for lunch the next day.
Canned wild-caught salmon is one ingredient to always keep stocked in your pantry. It’s an easy source of protein, omega-3 fats, and B vitamins for smooth metabolic and neurological processes. The pink color of wild salmon comes from their diet of carotenoid-rich crustaceans, which provide the antioxidant astaxanthin. This astaxanthin is then passed along to us to support our skin, eyes, joints, heart, and endurance, and it can protect our cells from oxidative stress.
In this recipe, the combination of canned wild-caught salmon with bell peppers, onions, celery, and lemon, to make a flavorful patty that’s perfect on greens or alongside any of your favorite veggies.
Makes: 8 patties Prep Time: 15 minutes Cook Time:10 minutes
1. Combine the avocado or olive oil along with the bell peppers, red onions, and sea salt in a small skillet over medium heat. Sauté for 5 minutes and stir to avoid burning.
2. While the veggies sauté, combine the salmon, celery, egg, lemon, flax, mayonnaise, and Dijon in a large mixing bowl.
3. Once the veggies are ready, add half into the bowl with salmon and stir to combine. Then add the remaining veggies into the bowl and mix well (this process is to avoid the egg from cooking). Using an ice cream scoop, create 8 balls and tighten them using your hands. Press to create patties.
4. Heat a large non-stick frying pan over medium heat and lightly grease with olive or avocado oil. Once the pan is hot, add the patties and fry them for 2 ½ minutes per side.
5. Once ready, arrange the patties on top of your favorite greens (such as arugula) and drizzle with any of your favorite condiments. You may use a no-sugar-added hot sauce, but extra Dijon or a squeeze of fresh lemon juice is also great.
Nutritional analysis (per patty) Calories: 150, Total Fat: 12g, Saturated Fat: 1g, Cholesterol: 46mg, Sodium: 281mg, Carbohydrates: 5g, Fiber: 2g, Sugars: 2g, Protein: 7g, Net Carbs: 3g
Recipe Compliments: Dr. Mark Hyman : https://drhyman.com/blog/category/recipes/
1. Preheat Oven to 230C
2. For the cauliflower steaks, remove the darker green leaves and trim the tough stems from the cauliflower. Cut one head of cauliflower in half, then cut a 1 ½-inch thick steak from each half. Repeat with the other cauliflower. You will have lots of extra cauliflower florets. You can roast them as well (see picture). Arrange the steaks and florets (if using) on a baking sheet.
3. In a mixing bowl, combine the avocado oil, paprika, salt, and zest half of the lemon. Drizzle over the cauliflower and rub on all sides (do not wash the bowl, use it for the olive salsa).
4. Roast the cauliflower for a total of 20 minutes, flipping the cauliflower halfway through.
5. While the cauliflower is roasting make the rest of the recipe components. Add tahini paste, bell peppers, and water into a high-speed blender and blend until smooth. Transfer to an airtight container since you will have extra (It can be saved in the fridge for up to 1 week).
6. For the olive salsa, chop the olives and sun dried tomatoes and transfer into the bowl that was used for the paprika mixture. Add the dried oregano as well as the lemon juice and remaining zest.
7. When the cauliflower is done roasting, add 2 tablespoons of the tahini onto a plate (per cauliflower steak), top with a cauliflower steak, and garnish with the olive salsa.
Recipe Compliements: Dr. Hyman :https://drhyman.com/blog/category/recipes/
200g Red Cabbage, Finely Shredded
2 Tbsp Olive Oil
4 Cloves Garlic, finely sliced, paper thin
3 Bird's eye chillies finely sliced
100ml soy sauce
3 Tbsp lime juice from 2 limes
2 Tbsp castor sugar
400g extra firm tofu
salt and ground black pepper
10 spring onions thinly sliced
250g peas or mixed peas and broad beans
200g watercress, tough stems discarded and chopped
250g rice vermicelli noodles
A large handful of smashed salted peanuts
A handful of fresh coriander, finely chopped
A handful of fresh mint, finely chopped
1. Put the cabbage into a heat-proof bowl
2. Heat 2 Tbsp of olive oil in a sauce pan. Over low heat add the chillies and garlic. Stir for 2 minutes until the garlic is fragrant.
3. Add soy sauce, lime juice, sugar and 8 Tbsp of water.
4. Bring to the boil, take off the heat and pour over the cabbage.
5. Wrap tofu in a few sheets of kitchen paper to absorb as much as possible excess water. Cut into 3 cm cubes. Line a plate with kitchen paper.
6. Heat 2 Tbsp of olive oil in a pan, add the tofu cubes, leave undisturbed for about 4 minutes or until brown. Then turn over and repeat until all sides are brown. Note: My lazy way of preparing tofu - is that I add a little olive oil to a non-stick tray. Cut the tofu into desired size. Add to the tray. Brush with a little olive oil. Pop in the oven for 15 - 20 minutes until tofu has started to turn a golden colour and it has firmed up. Remove from the oven, let it cool and set it aside until ready to be used. Season with salt and pepper.
7. In the same frying pan, heat 1 - 2 Tbsp of olive oil and saute the spring onions for about six minutes until soft.
Add the peas and stir-fry for two minutes. Then add the watercress. Briefly cook until wilted. Then turn off the heat.
8. Boil the kettle, soak the noodles and prepare according to the directions on the packet. Drain when ready.
9. Divide the noodles, tofu and veg between four bowls.
10. Put a little cabbage in each bowl, then ladle as much of the pickling liquid over the top as you would like.
11. Garnish with the smashed peanuts, herbs and then serve.
Cook time: 30 minutes Serves 4
• 1 cup uncooked quinoa
• ¼ cup feta cheese
• ½ cup diced cucumber
• ½ cup diced Roma or halved cherry tomatoes
• ¼ cup diced red onion
• 1 tablespoon olive tapenade or ¼ cup kalamata olives, chopped
• 1 teaspoon tahini or sesame seeds
• 1 teaspoon oregano
• 1 tablespoon olive oil
• Juice and zest of 1 small lemon
• Pinch of salt and pepper to taste
• 1 head romaine lettuce
• Greek yogurt or sour cream or hummus or tahini (for garnish)
1. Place quinoa in a fine-mesh strainer and rinse well under running water to reduce bitterness. Add to a pot with 2 cups of boiling water and a pinch of salt. Cover and bring to a boil, then reduce heat and simmer for 20 minutes. Remove lid and fluff with a fork. Transfer to a large bowl, then place in the fridge to cool.
2. Mix feta cheese and diced vegetables with remaining ingredients through salt and pepper, then combine with chilled quinoa. 3. Serve quinoa salad on romaine leaves, garnished with yogurt or sour cream.
Recipe Compliments: Men in Kitchens
2-3 large sweet potatoes
1 red bell pepper
4 ripe tomatoes
1 cup black beans , cooked
2 ripe avocados
1 jalapeno (optional)
Juice of 1 lime
1 cob of corn, cooked or 1/2 cup canned corn
If you don't have your sweet potatoes ready yet, preheat the oven to 200 degrees and bake sweet potatoes for 50 mins , let them cool down afterwards .
For those who meal prep, these can be eaten cold. No need to heat them up again.
Also great for weight loss as the starch in potatoes and sweet potatoes turns into resistant starch once they've cooled down.
Chop up all the veggies : red bell pepper, tomatoes , coriander, avocado and mix well together with beans , corn and lime juice. If you like it spicy feel free to add some jalapenos or chill i flakes . Add the mixture to your baked sweet potatoes and ENJOY!
Recipe Compliments: www.carolineschoice.com
100g Pistachio nuts
5ml Olive oil
100g Feta cheese
1 Handful of dill leaves, roughly chopped
2 Handfuls corriander, roughly chopped
1 Garlic clove peeled and crushed
1 long chili pepper roughly chopped
3 Tbs Greek yogurt or strained goat's yogurt
Finely grated rind of 1 lemon
1/2 lemon juice
Blitz the pistachios and oil in a food processor for 30 seconds.
Add crushed garlic, chili, yogurt, lemon rind, lemon juice and blitz for 1 minute or until mixture has a nice rustic texture.
This dip goes well with just about any dish ! Especially stuffed vegetables, raw crudites, or anything else your heart desires.
Always try to choose wild-caught Salmon. It’s a great source of anti-inflammatory omega-3 fats to support optimal brain function, provides plenty of clean protein, contains high amounts of vitamin B12 for neurological health and healthy blood cells, and also has lots of immune-supporting selenium.
I love one "One-Pot" meals as they are great for busy lifestyles. Add it to a variety of colorful, fiber-rich veggies and you have a complete meal to enjoy.
Makes: 4 servings Prep Time: 15 minutes Cook Time: 12-15 minutes
1. Allow the salmon to come to room temperature before baking. Begin with the other preparations in the meantime.
2. Preheat the oven to 400°F and line a baking sheet with parchment paper. Combine the lemon zest, orange zest, lime zest, garlic, salt, and melted ghee or oil in a mixing bowl.
3. Pat the salmon dry, then arrange the salmon and various veggies on the sheet pan. Drizzle all of the citrus ghee over the veggies and salmon.
4. Transfer the sheet pan to the oven and bake for 12-15 minutes, depending on the fillet portions (for a more golden crust, broil for the last 2 minutes of the baking time).
Nutritional analysis per serving: Calories: 535, Total Fat: 27g, Saturated Fat: 10g, Cholesterol: 133mg, Fiber: 12g, Protein: 43g, Carbohydrates: 34g, Net Carbs: 21g, Sodium: 633mg, Sugars: 16g, Sugar Alcohols: 0g
Recipe Compliments and adapted Dr. Mark Hyman
Makes: 6 servings Prep Time: 15 minutes Cook Time: 1 hour 30 minutes
1. Preheat the oven to 450°F.
2. Lay the whole eggplants in a parchment paper lined baking dish, roast for 50 minutes, until the outer skin is charred.
3. Remove from the oven and peel the eggplants, discard skin. Place the eggplant in a colander to allow excess liquids to drain.
4. While the eggplants are draining, add the avocado oil and leeks to a large pot over medium heat, sauté for 4 minutes. Add the garlic and continue to sauté for 1 more minute.
5. Destem the thyme and add to the pot along with the eggplant, water, coconut milk, and salt. Bring to a boil and reduce heat to low. Cover and simmer for 30 minutes.
6. After 30 minutes, add the miso and blend the soup until smooth. You can use an immersion blender or a regular blender that has steam vents for blending hot foods.
7. Serve the soup with pine nuts, chives, and freshly ground black pepper to garnish each bowl.
Nutritional analysis per serving: Calories: 198, Total Fat: 8g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 591mg, Carbohydrates: 34g, Fiber: 10g, Sugars: 12g, Protein: 4g, Net Carbs: 24g
Recipe Compliments: Dr. Mark Hyman
Makes:4 servings (1 wrap each) Prep Time:15 minutes Cook Time:15 minutes
This a wonderful savoury breakfast, high protein and gluten free. This protein rich breakfast reduces cravings and overall caloric intake throughout the day, compared to one rich in carbohydrates and sugar.
Eggs are a rich source of choline, a nutrient that is critical for metabolism, neurotransmitter synthesis, brain development, and more. In eggs, choline is naturally bound to phospholipids which aid in their digestion and absorption. Nutrient Synergy at it's best !
1. Heat a frying pan over medium heat and lightly coat with olive oil.
2. Once the pan is hot, place one rice paper in the hot pan, crack two eggs on top of the rice paper, and season with salt and pepper (divided accordingly between all the servings).
3. Allow the rice paper to soften slightly, then fold it in half using a spatula. Press the wrap down with the spatula to slightly flatten it and fry for 1 minute. Flip the wrap and fry for 1 more minute. Remove from heat (you can keep warm in the toaster oven) and repeat with the remaining wraps.
4. Add all of the salad ingredients to a bowl and toss until well combined.
5. Serve the egg wraps warm with the salad on the side.
Nutritional analysis per serving: Calories: 373, Total Fat: 27g, Saturated Fat: 6g, Cholesterol: 370mg, Sodium: 973mg, Carbohydrates: 19g, Fiber: 3g, Sugars: 3g, Protein: 14g, Net Carbs: 15g
Recipe Compliments: Dr. Mark Hyman
This recipe is great for a light summer evening dinner. Pair two Bao Buns with a lovely salad and presto ! You have a lovely light dinner.
I will make a confession. I did not make the Bao Buns from scratch. Instead, I visited the local Chinese Supermarket and bought them frozen. Then steamed them for ten minutes. While they were steaming, I prepared the mushroom filling which took me about fifteen minutes ! Super quick and easy to prepare. :))
Vegan Bao Bun Filling
Vegan Bao Bun Filling
Note : Errrmmmm .. another confession here with the filling. I prepared the filling in a pan. I sautéed two onions, one white and one red. Then I added the spices, a little Worcestershire sauce, a teaspoon of barbecue sauce, some chilli flakes and at the end a teaspoon of hoisin and siracha. I let them cook for about 10 - 15 minutes.
Grated carrot was my sprinkle of choice.
Recipe Compliments and Adapted From: https://www.liveeatlearn.com/vegetarian-bao-buns/