Posts Tagged ‘Salmon’

Have Leftover Salmon?? 

  
Salmon Cakes!!!! These babies are AMAZING!!!!  I ate them with a cucumber, tomato, onion salad & steamed broccoli.  AWESOME CLEAN dinner!!! 

Ingredients:

Leftover salmon

1/2 onion grated

1 egg

Dash of coconut garlic sauce

Dash of coconut aminos 

Salt & pepper

Organic coconut oil (to fry)

Take your leftover salmon & add all of the above ingredients.  Make into patties & fry them in coconut oil on your griddle.  Flip when brown & ENJOY!!! 

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Quick EASY Lunch Idea

salmon lunch

Happy FIT Friday!!

Easy lunch – canned wild salmon (buy in bulk at Costco) mixed with organic mustard, a dab of veganaise, Bubbies dill pickle & salt / pepper. Put on a rice cake & top with avocado. You can eat 2!!!

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“Skinny” Lunch & Fermented Foods!!!

Everyone needs to have 3 clean meals (one breakfast, lunch & dinner) that make them feel amazing and skinny!!!  For my “go to” lunch this always works like a charm.  Choose a meal that is easy to whip up and always have the items IN STOCK!!!  Brace yourself for this combo… It may sound strange but it is Amazing!  Even Charly LOVES it!!!
19-20 months 51119-20 months 510Ingredients:
1 can wild salmon (I use half a can & put the other half in glass container in fridge for the next day.  I buy them at Costco or Trader Joe’s)
3-5 forkfuls of Bubbies Sauerkraut (contains LIVE ACTIVE CULTURES – YES buy this brand!  Fermented foods are KEY to a healthy gut)
1/2 avocado
1-2 Bubbies dill pickles (optional)
English peas (these are ready to eat (no cooking involved) at Trader Joe’s in veggie section), cucumber or whatever crunchy veggie you love
Sea salt

Put the salmon, sauerkraut & avocado into your bowl & mash with a fork.  Add in the pickles, peas & sea salt.  ENJOY this balanced, clean, “skinny” lunch!!!

What is your SKINNY GO TO lunch???

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Quick, Clean & Tasty Lunch

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I am obsessed with Costco smoked salmon!!! The above pkg & another wild Alaskan choice are AMAZING and are a simple, quick, clean protein. I eat the salmon plain, on cucumbers like above, in an occasional brown rice tortilla or gluten free bread, in my eggs or just with some avocado.

The above was a quick lunch I whipped up in minutes. I cut thick cucumber slices, added a dash of my favorite organic mustard, put on the smoked salmon then topped it with sliced avo. Quick, easy, clean & grain free!!!

Get your butts to Costco & stock up on smoked salmon!!!!

Train Hard, Eat Clean, Be Well!!!!

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Preparing a healthy breakfast, lunch, and dinner seven days a week while  living a busy life isn’t easy. Even when you know how to cook and what to eat  (meat, fish, fowl, eggs, veggies, fruits, nuts and seeds) it’s still a challenge  to come up with a variety of tasty meals. The best approach is to plan ahead at  the start of each week so you can make one shopping trip for many meals. But who  actually has time to plan ahead?

This week, it’s done for you. Below are five recipes that can be hammered out  in a total of 35 minutes of focused cooking. All the planning is done for you;  just shop and set aside some time in the kitchen. You’ll be rewarded five days  straight when you open the fridge and a meal is waiting for you.

Notes:

  • Each recipe serves two people. If you are serving more or fewer people  adjust the shopping list and ingredient quantities accordingly.
  • Provided below are cooking instructions for preparing all five recipes at  once, and cooking instructions for preparing each of the five recipes individually.

Shopping List By Item:

Meat: 1 1/2 pounds boneless beef (tenderloin, sirloin,  flank steak, strip steak) (680 g) 4 salmon fillets (6 ounces and about 1 inch  thick) skinned. To save time, ask the fish monger to do this for you. (170 g,  2.5 cm)

Produce: 4 bell peppers (red, yellow and/or orange) 1  head of broccoli 1 large cucumber or several small Persian cucumbers 3  limes 5 to 8 ounces of salad greens (enough for 4 individual salads) (142 to  227 g) 2 avocados

Frozen: 16 ounces frozen chopped spinach (455 g)

Refrigerated: 6 eggs

Nonperishable: 1 can coconut milk (13.5 ounces/400  ml) olive oil salt black pepper powdered cumin chili powder dried dill coconut aminos or tamari

Shopping List by Recipe

Steak with Creamed Spinach 8 ounces boneless beef  (tenderloin, sirloin, flank steak, strip steak) (227 g) 8 ounces frozen  chopped spinach (227 g) 1 can coconut milk (13.5 ounces/400 ml) 1 bell  pepper (red, yellow or orange) 1 lime olive oil salt

Steak Salad 8 ounces boneless beef (tenderloin, sirloin,  flank steak, strip steak) (227 g) 1 bell pepper 4 to 6 ounces of salad  greens (enough for 2 individual salads) (113 to 170 g) powdered cumin chili powder 1 lime olive oil salt 1 avocado

Steak Stir-Fry 8 ounces boneless beef (tenderloin,  sirloin, flank steak, strip steak) (227 g) 1 bell pepper (red, yellow or  orange) 1 head of broccoli olive oil salt pepper coconut aminos  or tamari

Salmon Salad 2 salmon fillets (4 to 6 ounces and about 1  inch thick), skinned (113 to 170 g and 2.5 cm) 1 large cucumber or several  small Persian cucumbers, sliced into rounds 4 to 6 ounces of salad greens  (enough for 2 individual salads) (113 to 170 g) 1 lime olive oil salt 1 avocado

Salmon Frittata 2 salmon fillets (4 to 6 ounces and about  1 inch thick), skinned (113 to 170 g and 2.5 cm) 1 bell pepper 8 ounces  frozen chopped spinach (227 g) 6 eggs salt pepper dried dill olive oil

Main Tools to Have Ready

3 rimmed baking pans 1 or two cutting boards Sharp knives for cutting  veggies and raw beef 12-inch or larger skillet (30 cm) 10-inch oven-proof  skillet (to make a frittata) (25 cm) 8-inch or larger pot (20 cm)

Cooking Instructions for 5 Meals in 35 Minutes

Preheat oven to 450 ºF (232 ºC).

Take the frozen spinach out of the freezer and the meat and salmon out of the  refrigerator.

Thinly slice bell peppers and place in a rimmed baking pan.

Cut broccoli into small florets and place in a rimmed baking pan.

Toss both the peppers and broccoli liberally with olive oil.

Put both pans in the oven.

Season the salmon lightly with salt and pepper. Place in a baking pan and put  in the oven. Set a timer for 12 minutes; this is a reminder to take the salmon  out. When you take the salmon out, leave the veggie in the oven.

Once the salmon is in the oven, slice the cucumber and set aside.

Juice the limes into a small bowl and set aside.

To make lime salad dressing, whisk together 3 tablespoons (45 ml) of lime  juice, 1/2 cup (125 ml) of olive oil and 1/4 teaspoon (1 ml) of salt. Set aside.  (Don’t discard remaining lime juice.)

Slice the beef very thinly into 1 to 2 inch long (25 to 50 cm) slices.  Lightly season with salt and pepper.

Check the salmon – is it done?

Set a 12-inch skillet (30 cm) and an 8-inch pot (20 cm) over medium-high  heat. Add about a tablespoon of olive oil to each. When the oil is hot, add 2/3  of the sliced meat to the 12-inch skillet and the rest to the 8-inch pot.

Cook the meat, stirring only once or twice, until it’s cooked through to  medium-rare, about 3 minutes.

Turn the heat off under the 12-inch skillet.

To the 8-inch pot with meat, add half the frozen spinach and the can of  coconut milk. Bring to a boil for five minutes then turn off the heat under the  pot.

Take the broccoli and red peppers out of the oven. Turn the oven off and turn  on the broiler.

Use a fork to flake two of the salmon fillets into small pieces.

Whisk the eggs together really well in a bowl. Add a pinch of salt, pepper  and dried dill.

Warm a few tablespoons of olive oil in a 10-inch skillet (25 cm) over high  heat.

Add the remaining frozen spinach and sauté for 3 to 5 minutes (there should  be very little or no liquid in the pan).

Add the flaked salmon. Stir well then pour in the eggs and stir once to  evenly spread the egg around.

While the eggs begin to set, place a few red pepper slices on top. Put the  skillet in the oven. Cook the frittata under the broiler for 3 to 5 minutes  until the egg sets and is firm.

Finishing Instructions:

Steak with Creamed Spinach: Roughly chop several slices of  roasted red pepper. Add them to the pot of steak and coconut milk. Season with  lime juice, salt and pepper.

Steak Salad: Place beef slices and 1/2 of red peppers over  mixed greens. Lightly season the salad with a few pinches of cumin and chili  powder. Right before eating add 1/2 of a sliced avocado to each salad and lime  dressing.

Steak Stir-Fry: Toss remaining steak slices with broccoli  and red peppers. Season lightly with coconut aminos or tamari.

Salmon Salad: Set each of the two remaining fillets over  several handfuls of salad greens. Garnish with cucumber slices. Right before  eating add 1/2 of a sliced avocado to each salad and lime dressing.

Salmon Frittata: Slice to eat, hot or cold. Serve over a bed  of salad greens if desired.

Individual Recipes

Beef with Creamed Spinach

Serves: 2

Time in the Kitchen: 25 minutes

Ingredients:

  • 8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227  g)
  • 1 tablespoon olive oil or coconut oil
  • 8 ounces frozen chopped spinach (227 g)
  • 1/2 a bell pepper, thinly sliced
  • 1 can coconut milk (13.5 ounces/400 ml)
  • 1 lime, juiced
  • Pinch of salt
  • Pinch of black pepper

Instructions:

Slice the beef very thinly into 1 to 2 inch (25 to 50 cm) long slices.

Lightly season with salt and pepper.

In a wide skillet or pot heat a tablespoon of oil.

When the oil is hot add the beef. Cook the meat, stirring only once or twice,  just to brown the outside, about 1 to 2 minutes.

Add the spinach. Cook until soft then add the bell pepper and coconut  milk.

Bring to a boil for five minutes then turn off the heat under the pot.

Season with lime juice, salt and pepper.

CreamedSpinach

 

Steak Salad

 

Serves: 2

 

Time in the Kitchen: 20 minutes

 

Ingredients:

 

  • 8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227  g)
  • 1 tablespoon (15 ml) plus 1/2 cup olive oil (125 ml)
  • 1 bell pepper, thinly sliced
  • 4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170  g)
  • Pinch of powdered cumin
  • Pinch of chili powder
  • 3 tablespoons lime juice (45 ml)
  • 1/4 teaspoon salt (1 ml)
  • 1 avocado, sliced

 

Instructions:

 

Slice the beef very thinly into 1 to 2 inch (25 to 50 cm) long  slices.

 

Lightly season with salt and pepper.

 

In a wide skillet heat a tablespoon of olive oil.

 

When the oil is hot add the beef. Cook the meat, stirring only once or twice,  until it’s cooked through, 2 to 3 minutes. Set the meat aside in a large  bowl.

 

Add the bell pepper to pan (with a little more oil if needed) and saute for  just a few minutes. Toss the bell peppers with the meat, along with the salad  greens. Season the salad lightly with cumin and chile powder.

 

To make lime salad dressing, whisk together the remaining 1/2 cup of olive  oil with the lime juice and salt.

Dress the salad and add avocado.

SteakSalad

 

Steak Stir-Fry

 

Serves: 2

 

Time in the Kitchen: 35 minutes

 

Ingredients:

 

  • 2 bell peppers, thinly sliced
  • 1 head of broccoli, cut into small florets
  • Several tablespoons of olive oil
  • 8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227  g)
  • Salt
  • Pepper
  • Coconut aminos or tamari

 

Instructions:

 

Preheat oven to 450 ºF (232 ºC).

 

Place bell peppers and broccoli in a rimmed baking pans

 

Toss the vegetables liberally with olive oil and put the pans in the oven.  Set the timer for 20 minutes.

 

Slice the beef very thinly into 1 to 2 inch (25 to 50 cm) long slices.

 

Lightly season with salt and pepper.

 

In a wide skillet heat about a tablespoon of olive oil.

 

When the oil is hot add the beef. Cook the meat, stirring only once or twice,  until it’s cooked through to medium-rare, about 3 minutes. Put the meat in a  large bowl.

 

Toss the meat with the bell peppers and broccoli. Season with coconut aminos  or tamari.

 

StirFry

 

Salmon Salad

 

Serves: 2

 

Time in the Kitchen: 20 minutes

 

Ingredients:

 

  • 2 salmon fillets (4 to 6 ounces and about 1 inch thick) (113 to 170 g and  2.5 cm)
  • black pepper, for seasoning salmon
  • 1/4 teaspoon salt, plus more for seasoning salmon (1 ml)
  • 3 tablespoons lime juice (45 ml)
  • 1/2 cup olive oil (125 ml)
  • 4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170  g)
  • 1 large cucumber or several small Persian cucumbers, sliced into rounds
  • 1 avocado, sliced

 

Instructions:

 

Preheat oven to 450 ºF (232 ºC).

 

Lightly season the salmon with salt and pepper. Place in a rimmed baking pan  and bake for 12 minutes, or until cooked through to your liking.

 

While the salmon cooks, make the salad dressing by whisking together the  remaining 1/4 teaspoon salt with the lime juice and olive oil.

 

Toss the salad greens and cucumber slices with salad dressing. Set the salmon  on top of the greens. Garnish with avocado.

 

SalmonSalad

 

Salmon Frittata

 

Serves: 4

 

Time in the Kitchen: 30 minutes

 

Ingredients:

 

  • 2 salmon fillets (4 to 6 ounces and about 1 inch thick), skinned (113 to 170  g and 2.5 cm)
  • Pinch of salt
  • Pinch of black pepper
  • 6 eggs, whisked
  • Dried dill
  • 2 tablespoons olive oil
  • 8 ounces frozen chopped spinach (227 g)
  • 1/2 a bell pepper, thinly sliced

 

Instructions:

 

Preheat oven to 450 ºF (232 ºC).

 

Lightly season the salmon with salt and pepper. Place in a rimmed baking pan  with the red pepper and bake for 12 minutes.

 

When the salmon comes out, turn the oven off and turn the broiler on.

 

Use a fork to flake two of the salmon fillets into small pieces.

 

To the eggs add a pinch of salt, pepper and dried dill.

 

Heat olive oil in a 10-inch skillet (25 cm) over high heat.

 

Add the frozen spinach and saute for 3 to 5 minutes (there should be very  little or no liquid in the pan).

 

Add the flaked salmon. Stir well then pour in the eggs and stir once to  evenly spread the egg around.

 

While the eggs begin to set, place the red pepper slices on top. Put the  skillet in the oven. Cook the frittata under the broiler for 3 to 5 minutes  until the egg sets and is firm.

 

Frittata

 

Thanks to Mark’s Daily Apple for these amazing recipes!!!

 

AmyApproved = Creating Harmony Through Fitness & Whole Foods!!

 

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Check out Amy’s online fitness superstore ShapeItUp.com!!

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Roasted Salmon & Vegetables with Coconut Aminos

Roasted salmon  and vegetables gently seasoned with coconut aminos, garlic and green onion is a  delicious, nutritious meal that’s on the table in thirty minutes flat. The  salmon will be moist and tender, the beans and bell peppers crisp and fresh and  the mushrooms soaked with the sweet-salty umami  flavor of coconut aminos.

What makes this meal so quick and easy is that everything’s seasoned the  same, goes in the oven at the same time and comes out of the oven at the same  time, too.

 

Buying individual salmon fillets of the same weight and thickness makes it  easy to gauge when the salmon is perfectly cooked. For a 1 to 1 1/2 inch thick  fillet, this means 10 to 12 minutes. That’s just enough time to set the table.  It’s also just enough time to cook crisp-tender veggies that haven’t lost their  fresh flavor or vibrant color.

Make this meal again and again, using a new combination of vegetables each  time. Bok choy, thinly sliced cabbage, carrots and zucchini are all delicious  options.

Serves: 4

Time in the Kitchen: 30 minutes

Ingredients:

  • 1/4 cup coconut aminos
  • 1 tablespoon toasted sesame oil (15 ml)
  • 1 tablespoon olive oil or coconut oil (15 ml)
  • 3 green onions, roughly chopped
  • 2 to 4 cloves garlic
  • 4 (6-ounce) center-cut salmon fillets (170 g each)
  • 3/4 pound green beans (340 g)
  • 1 pound mushrooms (try a blend of cremini and oyster), roughly chopped (450  g)
  • 3 red bell peppers, thinly sliced (seeds removed)
  • Sea salt and freshly ground black pepper

Instructions:

Preheat oven to 450 ºF (232 ºC).

Place three rimmed baking pans in the oven to heat up. One needs to be just  large enough to hold the salmon, the other two will be for the vegetables. The  more spread out the veggies are, the faster they will cook.

In a blender, combine the coconut aminos (or tamari) and the oils, green  onions and garlic for about 25 seconds, until the green onions and garlic are  very finely chopped.

Pour 1 tablespoon (15 ml) of the sauce into a small bowl and then brush it  onto the salmon pieces.

Combine the green beans, bell peppers and mushrooms in a large bowl. Pour the  remaining sauce on top and use your hands to toss the veggies until well  coated.

Take the hot pans out of the oven. Set the salmon pieces in one of the hot  pans. Spread the veggies out in the other two pans. Place all the pans in the  oven.

Bake for 10 to 12 minutes or until salmon reaches desired doneness.

Sprinkle sea salt and black pepper over the salmon and veggies to taste.  Serve with additional coconut aminos or tamari on the side for additional flavor  if needed.

Thanks to Mark’s Daily Apple for this amazing recipe!!!

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Summer BBQ

Grilled Salmon, Asaparagus & Broccoli

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My Favorite Salsa

Ingredients:
1 cucumber
1 bunch cilantro
1 avocado
1 green onion
1/2 head cabbage
Juice of 1 lemon
4 capfuls ACV (apple cider vinegar)
Dash of balsamic vinegar
Salt

Grilled Salmon
Salt / Pepper & fresh lemon
Cook each side for about 5 minutes

Grilled Broccoli & Asparagus
Grapeseed Oil
Salt
Lemon

Mix all together, put on grill until tender & enjoy!

Eat Clean, Train Hard, Be Well

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Who Needs Bread??

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Here is a super easy, balanced lunch idea that will keep you going for the rest of the day.  You don’t need a bunch of bulky bread to satisfy a sandwich.  These cucumber salmon sandwiches are a staple for me.  I make them in minutes and look forward to eating them. 

Cucumber Salmon Sandwiches:
6 thick cucumber slices
1 can wild salmon
Stone ground mustard as desired (in salmon mix)
6 tomato slices
1/8 avocado

Make salmon mixture with mustard in a glass container.  One can should last you 3 lunches.  Slice cucumber, tomato & avo.  Pile the salmon on top of the cucumber, top w/ tomato & avocado.  Add a few healthy chips for some crunch and to finish off your lunch!  Enjoy!

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Amy Approved Salmon & Spinach w/ Peanut Sauce

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Here is a balanced and easy salmon dinner. I baked my salmon for 25 min at 350 degrees. I squeezed fresh lemon and put fresh dill on top (dried dill is fine). The spinach dish takes 5 minutes, has a TON of nutrients and is yummy! I do have this recipe already posted but I will remind you.

Spinach w/ Peanut Ginger Sauce

8 cups organic spinach
3 tbsps organic peanut butter
2 tsps fresh grated ginger (I used powdered)
1 tsp tamari, coconut aminos or Braggs liquid aminos
1 tsp maple syrup or brown rice syrup
1/2 tsp sesame oil
3 tbsps hot water
2 tbsps chopped organic peanuts

Steam the spinach for only 2 minutes. Remove & set aside.

In bowl whisk together peanut butter, maple syrup, ginger, tamari, sesame oil & hot water. Place spinach on serving dish, drizzle sauce over top, finish w/ chopped peanuts, toss all together and serve.

When you cook spinach just a bit and add a fat source (oil, peanut butter etc) you absorb 3 times the amount of iron from the green powerhouse!

My client Kristy made this same dish and I have to say hers looks better than mine! She marinated her salmon in Soyaki (a non-high fructose corn syrup teriyaki sauce) before she baked it. Here is her dish:

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