Simple Salmon Cakes

Posted on May 04 by
in Blog

Crab cakes are a popular dish, but not always practical or affordable. This quick and easy recipe uses canned salmon and other ingredients that can be kept on hand for preparation on busy days. This is an easy and inexpensive way to reel in omega-3s with anti-inflammatory properties. Add even more benefits to this simple dish by serving it with a side of salad.


1 7.5-ounce can salmon, skin removed
¼ cup plain, dry bread crumbs (or gluten free bread crumbs)
½ cup finely chopped red onion
2 tablespoons chopped fresh dill, or 1 teaspoon dried
1 egg, lightly beaten
1 tablespoon mayonnaise
2 teaspoons horseradish
Olive oil


Mix all the ingredients except the oil in a medium-size bowl.
Form into 4 equal-size patties.
Oil a medium pan with the olive oil; heat over medium heat.
Cook the salmon cakes on both sides until golden brown.

Chili sauce may be used instead of horseradish.

Nutrition Information
Serving size: 2 patties
Serves 2

Calories: 280; Total fat: 11g; Sodium: 300mg; Total Carbohydrate: 16g; Dietary Fiber: 1g; Protein: 27g.

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Mocha Chia Pudding

Posted on May 01 by
in Blog


1/4 cup cocoa
1/4 cup chia seeds
1 cup unsweetened chocolate almond milk
1/2 cup brewed coffee
1 tablespoon maple syrup (Stevia, Truvia, Monk Fruit)
Toppings: coconut flakes, berries, pecans


Add all the ingredients to a mason jar and screw lid on top. Shake vigorously until mixed. Place in the fridge overnight.
Serve with your favorite toppings.

(Please note, depending on your taste buds, you may need less cocoa and sweetener like the liquid Stevia)

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Coconut Date Energy Bites

Posted on April 28 by
in Blog

5-ingredient energy bites with dates, coconut, coconut oil, protein powder and nuts. The perfect bite-sized snack with loads of nutrition.


12 pitted Medjool dates
½ cup unsweetened shredded coconut
½ cup chopped walnuts or almonds
1 ½ Tbsp. melted coconut oil
1 scoop of vanilla protein powder


Place all the ingredients in a food processor and pulse until the mixture becomes a paste.
Form 2-inch bites, place in an airtight container, and store in the refrigerator for up to 2 weeks.



Strawberry Goat Cheese Salad with Champagne Vinaigrette

Posted on April 21 by
in Blog

Here are my tips for making a non-boring salad:

-Switch up the greens. Instead of plain old leaf lettuce, branch out with peppery arugula, baby spinach or shredded kale.

-Add fresh fruit! Berries work really well, but other ideas include orange segments, thinly sliced apple or peaches.

-Try a flavorful cheese like goat, feta or blue. A little goes a long way and I love the salty, creamy factor.

-Add nuts for crunch (bonus if you have time to toast!)

-Think outside the box with non-traditional items like avocado, olives, roasted red peppers, sun-dried tomatoes.

-Use a homemade dressing. More on this below!


1/4 cup champagne vinegar
1 medium orange, juiced
1 tsp honey
1 tsp Dijon mustard
1/2 cup extra virgin olive oil
salt & pepper to taste
5 oz of spring mix
8 oz strawberries, sliced
2 oz goat cheese crumbles
1/3 cup sliced almonds, toasted


-Make your dressing: add vinegar, orange juice, honey and dijon to a jar. Mix with a fork until combined. Add olive oil and shake well. Season with salt and pepper to taste.

-Add spring mix and strawberries to large salad bowl. Toss with dressing per preference (you won’t need it all). Top with goat cheese and sliced almonds just before serving.

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