Archive for April, 2011

Spicy Salmon Salad

Spicy Salmon Salad

6 oz of cooked, flaked salmon
1 tsp of capers
1 tsp each chopped fresh chives and parsley
a squirt of Sriracha, to taste
1-2 Tbsp light mayo
salt and pepper to taste
1 lemon wedge

Add salmon, capers, herbs, Sriracha and mayo to a bowl and season with salt and pepper and squeeze the juice out of the lemon wedge. Mix until well blended.

You can make a sandwich or a wrap or mix it with some lettuce for a big salad like I did.


Healthy Fish Tacos

Healthy Fish Tacos
adapted from

1/2 cup nonfat plain yogurt
1/2 cup nonfat plain greek yogurt
1 1/2 limes, juiced
1 jalapeno pepper, minced
1 teaspoon minced capers
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon dried dill weed
1 teaspoon ground cayenne pepper
salt and pepper

2 Tbs olive oil
1 pound mahi mahi fillets (or cod, or other white fish), cut into 2 to 3 ounce portions
1 (12 ounce) package corn tortillas
1 package shredded cabbage

In a medium bowl, mix together the two yogurts. Stir in the fresh lime juice until the consistency is slightly runny. Season with jalapeno, capers, oregano, cumin, dill, cayenne, salt and pepper.
Heat oil in a skillet. Season the fish with salt and pepper and place in the skillet for 5 minutes or until the fish is golden. Flip and cook on the other side until cooked through.
Place the tortillas in a toaster oven set to broil (or in your oven set to broil). They will warm up and become pliable. Don’t worry if they puff up. To serve place the fish in a tortilla and top with shredded cabbage and white sauce.

I also took some of the cabbage and mixed it with the sauce and ate is as a coleslaw side.

Beans with Caramelized Onions and Zucchini

Beans with Caramelized Onions and Zucchini
1 can black beans
1 can white beans
1-2 Tbsp olive oil
1 medium sweet onion, sliced
2-3 medium zucchini, sliced
stevia, honey or sugar
salt and pepper

Rinse and drain the beans and add to a bowl. Add half the oil to a saute pan and add the onion slices. Cook over medium heat until caramelized (might take up to a half hour.) Add to the beans. Add the remaining oil to the pan and caramelize the zucchini (won’t take as long). Add to the beans and onions. Season with a tiny little dash of sweetener (1/2 tsp of stevia or 1 tsp of honey or sugar) and salt and pepper to taste. Mix well.

This is delicious hot, cold or room temperature (I prefer room temp). You could also add some cubed chicken if you wanted more protein or just don’t like a meatless meal.

Homemade Walnut Butter

I read this article recently that talks about walnuts being the healthiest nut around and the highest in polyphenols. Good news! I like walnuts! And since my afternoon snack has been 1 slice of Ezekiel bread with 1 tablespoon of all natural nut butter with a piece of fruit, I thought I could easily incorporate those antioxidant rich little suckers.

Except walnut butter is hard to find. So I made my own.

Homemade Walnut Butter

1 1/2 cups walnuts
1 tsp oil
1/2 tsp agave nectar
pince of kosher salt

Roast the walnuts under the broiler or dry in a saute pan.

Add all ingredients to a food processor. You’ll get walnut flour. Then walnut paste. Keep going.

Eventually you’ll get a nice butter. Mine actually got a better consistency after putting in the fridge for a few hours. I’m not sure why, but whatever.

To keep from eating the entire container of this magnificent deliciousness (nut butter is a trigger for me, I could eat half a jar in a sitting) I immediately made my snacks for the week and sealed them up in baggies, ready to be packed into the lunch bag.


Homemade Lara Bars

I buy very little processed or pre-packaged food but from time to time, especially if I’m traveling (as I was last week) I will pick up some Lara bars as portable snacks. They’re perfect because they’re not only tasty but I really dig the two or three ingredient list. Dates, nuts. Dates, nuts, citrus. Dates, nuts, coconut. Etcetera.

Lara bars, however, are not inexpensive at $1.50 each so I decided to make my own this weekend. I was in Costco and saw a tub of medjool dates and a large bag of raw almonds. So pretty much my work was done! Except I had been craving some coconut and I had some unsweetened coconut flake at the house. Easy peasy.

(Excuse the crappy cell phone pics.)(And also how I switch between weight and volume measurements.)

Homemade Lara Bars: Chocolate Coconut
8 medjool dates
4 oz raw almonds
1/2 cup unsweetened coconut flake
3 Tbsp unsweetened cocoa powder
1 Tbsp unsweetened almond milk (or liquid of your choice)

Add the dates, nuts, cocoa powder and liquid to a food processor and process until a big ball forms.
Transfer to a bowl and add the coconut. Prepare to get your hands dirty.

Knead the dough until the coconut is combined and transfer to a sheet of plastic wrap. Use the plastic wrap to shape into a large rectangle and cut 5 servings.

Wrap each bar and store in the fridge.

These are super chocolately fudgey so, that kind of speaks for itself. Next weekend I’m going to add some chocolate protein powder and make Lara protein bars!

Personal Blog

Hi All!
I hope you enjoy the recipes! If you want to read about my random musings you can find me at
April 2011
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