Recipes
NUTRITION ON THE PLATE:
Wild Salmon: omega-3 fatty acid loaded! Simply put, these healthy fats have major heart health + overall anti-inflammatory health benefits.
Along with the fatty acid content, wild salmon has:
- the antioxidant amino acid taurine
- heart-healthy vitamin B12
- anti-inflammatory omega-3 fatty acids
- immune-supportive selenium
- energy-producing phosphorus
- muscle-building protein
- heart-healthy niacin, vitamin B12, vitamin B6, and potassium
- bone-building vitamin D
Manuka Honey: sometimes costly, but pure and used in moderation, has antibacterial, antiviral and anti-inflammatory properties that may help treat numerous ailments, including irritable bowel syndrome, gastric ulcers, periodontal disease and upper respiratory infections.
Honey-Sriracha Wild Salmon
WHAT YOU NEED:
For the Marinade:
- 1/4 cup coconut or Bragg’s aminos
- 2 TB honey – Manuka is the best quality
- 1 TB Ume plum or brown rice vinegar
- 1 TB Sriracha sauce or spicy Harissa
- 1 TB fresh ginger, minced (GROCERY TIP: I buy Gourmet Garden when I have a busy week so it is a pre-made paste for the ginger and garlic.)
- 1 TB fresh ginger, minced
- 2 TB scallions
- 1 TB white sesame seeds and/+ black seeds (FOOD FIND: I buy @sunfood raw, untoasted black seeds)
- 1 LB wild salmon; cut into 3-oz filets
- 1 1/2 tsp sesame oil – for cooking
To Serve:
Over superfood slaw or grilled asparagus
TO MAKE:
- Mix the ingredients together for the marinade (aminos through ginger) – mix well.
- In a bag, place in the salmon + marinade- refrigerate overnight.
- When ready to cook- place in a skillet with all of the marinade over medium heat- cook through until salmon flakes easily + is opaque.
Recipes
PANKO-CRUSTED WILD SALMON (OR COD)
Served with a Roasted Broccoli Salad
Prep Time: 10 minutes | Cook Time: 20-30 minutes | Total Time: 30-40 minutes
makes 2 servings
Ingredients:
For the Fish:
- 2, 4-oz filets of wild salmon (I used cod because I couldn’t source wild salmon at the time)
- 1 Egg
- 1 tsp garlic clove, minced
- 1/3 cup gluten-free panko breadcrumbs
- Sea salt + pepper
For the Sauce:
- ¼ cup avocado oil mayonnaise
- ¼ cup plain Greek-yogurt
- 1 garlic clove, minced
- 1 ½ tsp stone ground mustard
- 2 tsp lemon juice
- 1/8 tsp cayenne pepper
For the Broccoli Salad:
- 2 cups broccoli, cut into florets
- 11/2 cups purple cabbage, shredded
- 2 TB scallions, chopped
- 2 TB hemp hearts
- ¼ cup prepared, store-bought ginger-turmeric dressing
To Make:
- Preheat the oven to 375 degrees F.
- Place the broccoli florets on a lined baking sheet + lightly spray with oil. Roast until browned + tender when forked-roughly 20-30 minutes. (Depends on overall size of the florets, so try to keep them as uniform as possible.)
QUICK FIX FOR THE BROCCOLI:
Microwave steam in glass dish with a 1/4 cup of water for 4+ minutes (depending on the amount) or until tender
Meanwhile, place the breadcrumbs, garlic, salt + pepper in a bowl and scramble the egg in another. Soak the salmon in the egg wash + then coat it with the breadcrumb mix. Shake of excess breadcrumbs + place the filets on a lined baking sheet with a spray of cooking oil atop each. Bake for 15-18 minutes or until fish is opaque and flaky.
While fish and broccoli are cooking, chop the other veggies and place them in a serving bowl.
In another bowl, mix all ingredients together for the sauce.
Serve a filet of fish alongside 1 cup of salad and voila!
NUTRITION: x 1 serving @ 1 filet of prepared fish + 1 cup of the broccoli salad
380 Calories | 2.8 grams Fat | 34 grams Carbs | 4.4 grams Fiber | 34.2 grams Protein
HEALTH BENEFITS + IMMUNE BOOSTING PROPERTIES:
- Turmeric contains curcumin; the active compound that makes turmeric so potent but what also gives it that bright yellow hue. Turmeric has super strong anti-inflammatory properties as well as a high level of antioxidant activity which help to strengthen the immune system and may help fight off infections thanks to its antibacterial properties.
- Ginger is a relative of turmeric that has been touted for centuries as a home remedy for the cold + flu as well as aid in digestion to treat nausea. Ginger is chock full of antioxidants and has powerful anti-inflammatory effects on the body that support the immune system. Much like turmeric, it also has antibacterial and antiviral affects and has been shown to stop the growth of microbes.
- Purple (Red) Cabbage has an incredible antioxidant profile and is an inexpensive veggie that is also cruciferous like broccoli below. In addition, it is high in vitamin B6, C, and K.
- Broccoli, like many cruciferous veggies, contains sulforaphane; a chemical that switches on a set of antioxidant genes and enzymes in specific immune cells which then combat the injurious effects of molecules known as free radicals that can damage cells and lead to disease.
- Yogurt often contains live and active cultures called probiotics. These can help stimulate the immune system and keep our gut and intestinal tract healthy and free of disease-causing bacteria. Dairy products, like yogurt, also tend to be good sources of vitamin D, deficiency of which has been linked to increased risk of contracting a cold or the flu.
- Garlic contains the active ingredient allicin, which fights infection and bacteria with its antibacterial and anti-fungal properties.
- Fish contains selenium, which helps white blood cells produce cytokines; proteins that help clear flu viruses out of the body. In addition, fish like salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.
Recipes
I love, love, love….give it one more love, crab. Not only is it super a super tasty, semi-sweet lean protein, but despite common opinion- it is easy to find and not overly expensive.
Did you know that there are 4 main kinds of crabmeat? Did you also know that much of it is sold in cans or containers vs fresh? It is, in fact, cooed, cleaned, + pasteurized before packaged. It’s like tuna and salmon in that way and does not need to come from a fresh, expensive, claw or cluster to use for healthy recipes.
Their names are called “grades” and correspond with the part of the crab the meat comes from and the size of the pieces in the packaging.
JUMBO LUMP: essentially the KING of flavor and quality overall, it is the meat from the 2 larger muscles connected to the swimming legs. It is generally the most costly type to buy, but also the best to serve without heavy sauces and most commonly used as a base for ceviche or sushi.
LUMP: this is basically the more broken up pieces of jumbo lump with some pieces from the body of the crab. Since it is a mix, although still a delicate flavor, it is great for salads, crab cakes, omelets, and more.
CLAW MEAT: comes from the claws of a crab and it is a “muscle” meat since it is working as a fin for the crab. That makes it a pink or brown meat that is heartier, but also has a more oily texture. It has a bolder taste and is therefore best to be used in heavier sauces or soups.
BACKFIN: have you ever seen the super fine pieces of crab meat from a crab cake before? This is it- the backfin is essentially a flaky form of body eat that is similar in texture and flavor to lump crab meat, but isn’t as commonly found.
My Favorite Brands of Crab Meat:
Lump, Claw, and a mix is easiest to find for a moderate price by these brands in most grocery stores!
Some Creative Crab Meat Recipes
Spicy Crab Sushi Bowl
makes 1 serving
INGREDIENTS
For the Bowl:
- ½ of an avocado
- 1 radish, sliced
- 5-6 serrano pepper slices
- 1 cup slaw mix
- ½ cup prepared brown or black rice – it’s great to prep grains in bulk weekly and have it ready-to-go or to use instant bowls like Lotus Foods.
For the Spicy Crab:
- 1 cup lump crab meat
- 1 TB scallions
- 1 TB paleo mayo
- 1 TB plain Greek yogurt
- 2+ tsp Sriracha sauce
- Dash of Teriyaki sauce
- 3 slices of pickled ginger, chopped
- Optional Topping: Tobiko (caviar)
TO MAKE
- Simply mix together the crab ingredients in a bowl, serve with the prepared bowl ingredients inside of the halved avocado. I mash it all together once I am ready to devour it!
Ashley’s Crab Cakes with a Curried Aioli Sauce
Crab Cake Eggs Benedict
MEAL PREP HACK: use leftover crab cakes from dinner the night before to make this dish and add on the special, secret hollandaise.
makes 4 servings
INGREDIENTS
- 2 cans lump crab meat, drained + placed in a bowl
- 1/8 cup scallions, chopped
- ½ cup bell pepper, chopped
- Sea salt + pepper
- 1 large egg
- 3 TB coconut or oat flour
- 2-3 dashes of Old Bay seasoning
To Serve:
- Large handful of mixed greens or microgreens
- 4 tomato slices
- 2 whole grain, gluten free English muffins or bagels or even 4 slices of toast
- Flaky sea salt + fresh black pepper
TO MAKE
- Mix the ingredients together in a medium bowl, then form into 4 patties.
- Heat some oil over medium heat in a skillet – add in the cakes and cook for 3-5 minutes/side or until browned.
Make it even more unique at your next brunch or weekend breakfast and prep an avocado-based healthier take on hollandaise sauce.
2 TB Hollandaise Sauce
60 calories | 6g fat | 5g carbs | 3g fiber | 2g protein
vs
2 TB Regular Hollandaise Sauce
134 calories | 15g fat | 2g carbs | 0g fiber | 3g protein
For the Avocado Hollandaise Sauce:
makes 6-8 x 2 TB servings
- 1 medium avocado, peeled + mashed
- 1 1/2 tsp lemon juice
- 1/2 tsp lime juice
- 2 garlic cloves, minced
- 2 TB paleo mayonnaise
- 4 TB avocado or olive oil
- 2/3 cup hot water
- 2 tsp Sriracha sauce
- Dashes of salt + cayenne pepper
TO MAKE:
- Simply blend all of the ingredients together in a blender.
NUTRITION:
For 1 piece (crab cake, 1 egg, 1 TB sauce, toppings, ½ whole grain bread)
426 calories | 19 g carbs | 30 g protein | 12 g fat
Crab Stuffed Deviled Eggs
makes 6 eggs
INGREDIENTS:
- 6 large eggs
- 4 oz lump crab meat – save 2 TB for garnish
- 1/8 cup plain Greek yogurt
- 1/8 cup paleo mayonnaise
- 1 tsp Dijon mustard
- 1 tsp Old Bay seasoning
- ¼ cup grilled or roasted corn
- 1 TB chives, chopped
TO MAKE:
- Hard boil the eggs – have an InstantPot? You can pressure cook them easily! Otherwise, prepare them in the classic way.
- Once cooled, peel the eggs + slice in half lengthwise. Scoop out the yolks into a bowl and set whites aside onto a platter.
- Mix the yolks with the yogurt, mayo, seasoning, crabmeat, and ½ TB chives (don’t forget to save some crab and chives for garnish!) -stir. Mix in the corn.
- Place the yolk mix in a large plastic bag and snip the corner on an angle to “pipe” the mix in (if you have a pastry bag with end attachments, use that!) Otherwise, just use a spoon!
- Garnish with chives, crab meat, and some more Old Bay. Best to chill them before serving if serving same-day.
NOTES:
- You can prep the egg whites and the mix the day before + store in the fridge.
- Remove the whites and filling from the fridge + prep immediately to serve.
- Once assembled, eat immediately.
Recipes
This recipe is refreshing, gorgeous, + easy. It acts as a great, nutrient-dense base for any dish you can top with neutral proteins like salmon, shrimp, chicken, cod- anything equally light.
Cucumber-Wakame Salad with Creamy Ginger Dressing
makes 2 servings
WHAT YOU NEED:
For the Creamy Ginger Dressing:
- 3/4 cup water
- 1 green onion
- 2 tsp lime juice
- 2 TB pickled ginger, more to serve on top
- Sea salt
- 1 avocado; 1/2 for the dressing | other half for on top
For the Cucumber-Wakame Salad:
- 1/2 cup dehydrated wakame
- 1 English cucumber, sliced
- 3 TB rice vinegar
- 1/2 tsp sesame oil
- 1 TB maple syrup
- 1/4 tsp Bragg’s or coconut aminos
- 1 tsp black sesame seeds
- 1 tsp white sesame seeds
- 1/2 cup edamame, shelled
- 1/2 cup watermelon radish, thinly sliced
- OPTIONAL: 1 cup spiraled daikon + carrot noodles
- OPTIONAL: 4 eggs, soft-boiled
- 1/2 avocado, diced
- 2 TB scallions, sliced
- Handful of pickled ginger
TO MAKE:
1. For the dressing: place the onion, water, lime juice, ginger, salt and half the avocado in a blender- blend until pureed. Set aside.
2. Meanwhile, for the salad: Place wakame into a bowl + pour warm water to completely cover cover it- let it soak up a lot of water. It takes about 15 minutes to rehydrate.
3. Slice 1 medium English cucumber into thin slices. You can use a knife, mandolin, or a spiralizer.
Mix 1 tsp sea salt with the sliced cucumbers. Let it rest in a bowl for about 10 minutes.
4. Combine rice vinegar, maple syrup, amines, + sesame oil in a bowl. 
5. Squeeze out the excess cucumber juice, and strain away excess water from the rehydrated wakame.
6. Place strained cucumber and wakame in a bowl, pour the dressing over, and garnish with black and white sesame seeds. Add in the edamame, radish, scallions, ginger, diced avocado – set aside.
7. OPTIONAL: Spiralize the daikon + carrot and add into the bowl.
8. OPTIONAL: When ready to serve; soft-boil the eggs or fry in a skillet.
9. Drizzle with the ginger dressing.
Recipes
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Ashley’s Grocery Store Hack
Buying and Cooking Sustainable Shrimp
Grocery Store Hacks:
- When buying shrimp, remember that it most-often arrives at your store previously frozen and is then placed in the case to sell over ice. This means it is getting less fresh by the hour while it gradually thaws. In most cases, buying frozen shrimp is generally better if you cannot be certain it is literally fresh off the boat!
- Have you ever noticed the numbers on the packaging? I had seen them before and always meant to look it up, but it took me years to do so! The numbers actually tell you the number of shrimp in 1 LB. So, that means, the higher the number, the smaller the shrimp. This is how you can determine if shrimp is small, medium, or large (often called: jumbo.)
Now, you have to figure out if you can buy “smart” shrimp. Since wild shrimp has a cleaner, sharper taste, it is generally preferred for the flavor.
When Buying Wild Shrimp:
There are 4 most notably sustainable kinds of wild shrimp (out of thousands!) Seafood Watch https://www.seafoodwatch.org/seafood-recommendations/our-app, a very resourceful app that walks you through the seafood sustainability and seasonal availability options, named pink shrimp from Oregon their best choice. There are also spot prawns from the Pacific Northwest, brown, white and pink shrimp from the Gulf of Mexico, and any shrimp from U.S. and Canadian waters in the northern Atlantic. You want to see the Marine Stewardship Council certification label. (https://www.msc.org/what-we-are-doing/our-approach/what-does-the-blue-msc-label-mean)
When Buying Farmed Shrimp:
There are two logos to look for on farmed shrimp to ensure they were farmed sustainably- the Global Aquaculture Alliance’s blue fish logo or the Aquaculture Stewardship Council.
Nutrition Shout-Outs for Shrimp:
- Shrimp is one of the leaner options in animal proteins when it comes to calories per serving. With 1 cup having 132 calories and 25 grams of protein- it is a lean seafood choice that also happens to be a great source of EPA and DHA omega-3 fatty acids.
- When not air-frying, and you have to peel the shrimp, it is forcing you to slow down your eating. This enables you to have a better mind-body connection while eating, giving your brain time to stay in tune with your belly. You will inevitably eat less because you are allowing your brain to send the signal to your belly when you are actually full and not after over-eating. Think about that kind of mindfulness because all too often we speed eat (imagine your mouth as a Hoover vacuum people,) and we over-fill ourselves with excess food.
Cooking Tips:
- For the most flavor, obviously not when air-frying, but other times, is to keep the shell on and ideally, also the head. I know, I know, sometimes you don’t want to look at it…but trust me, you want that full flavor!
- You can bake this recipe if you do not have an air-fryer! I suggest placing them under the broiler for a quick 1-2 minutes/side to get the yummy browned crispiness.
- I do use my most beloved (I am legit obsessed) small kitchen appliance, the Cuisinart Air Fryer – Toaster Oven. It has 7 functions: 7 Functions: AirFry, Convection Bake, Convection Broil, Bake, Broil, Warm, Toast and only costs $199!
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Recipes
HEALTHY AND COLORFUL GREEK CHICKEN GYRO BOWL
MEAL PREP TIPS:
I love these flavors and the ease of having this dish in your meal prep routine because you can chop the veggies, prep the Tzatsiki sauce, and marinate the chicken during meal prep and then cook the chicken at meal time for a 10-minute quick meal.
You can also skip the Tzatsiki and just have the hummus and feta or even just the feta to simplify the dish, save on calories as well as money on groceries.
makes 2 servings
For the Chicken + Marinade:
INGREDIENTS:
- 1 ½ LBS skinless, boneless chicken breasts; sliced
- 2 TB extra virgin olive oil
- 1/2 tsp apple cider vinegar
- 1/2 tsp dried oregano
- 1/2 tsp sea salt
- 1/4 tsp pepper
- 1 TB lemon juice
- 2 garlic cloves, minced
TO MAKE:
- Mix the marinade together in a bowl + pour over the sliced chicken. Let if marinate overnight or for at least 30 minutes in the fridge.
- Cook the chicken over medium heat in a skillet until done- roughly 4-5 minutes/side.
To Complete the Bowl:
- 2 cups cherry tomatoes, halved
- ¼ cup feta cheese
- 1 cucumber, sliced + cut into quarters
- ½ cup red onion, minced or thinly sliced + pan-grilled
- Mediterranean mixed olives or kalamata olives, pitted + sliced
- Mixed greens or watercress
- ½ cup hummus, flavor-of-choice
For the Cucumber-Yogurt (Tzatsiki) Sauce:
makes 12 servings
Prep time: 5 minutes
2 TB is just 50 calories!
INGREDIENTS:
- 3/4 cup plain Greek yogurt
- 3 TB sour cream or mayonnaise
- 2 tsp apple cider vinegar
- 1 TB lemon juice
- 1 TB extra virgin olive oil
- 1/8 tsp pepper
- 1/4 tsp sea salt
- 2 garlic cloves, minced
- 3/4 cucumber, cut into thin matchsticks – place them in a paper towel + squeeze to get out excess moisture that will water down the flavor
TO MAKE:
- Simply mix it all together in a bowl, chill for an hour, then serve with the bowl and use extra for veggie dipping!