Clean Easter Dinner – Salmon Cakes, Caramelized Cheddar Sweet Potatoes, White Wine Zucchini

Posted on by Sam Boyd

Salmon Cakes – Ingredients

1.  2 x 6 ounce cans wild salmon

2.  1 cup almond flour

3.  1/2 medium sweet onion, chopped

4.  1 medium red bell pepper, chopped

5.  3 stalks celery, chopped

6.  2 cloves minced garlic

7.  2 eggs, beaten

8.  2 tbsp. Dijon mustard

9.  1 tbsp. white wine vinegar or lemon juice

10.  1 tsp. dried dill

11.  1/2 tsp. sea salt

12.  1/2 tsp. pepper

Salmon Cakes – Recipe

1.  Put all the ingredients into a bowl and mix until it is sticky and chunky.  Preheat your oven to 375.

2.  Make about 6 large cakes (about 4.5 ounces each) or  medium cakes (about 3.5 ounces each)

3.  Put them on a piece of parchment paper on a pan,  very important so that they do not stick and become a sticky, broken, very unattractive mess.

4.  Bake these at 375 degrees for 26 minutes (yes, that is correct, 26 minutes) and take out to let sit for about 2 minutes.

Basil Remoulade Sauce

Put all of the following in a food processor until mostly smooth:

  1.  1/4 cup white wine vinegar
  2.  2 tablespoons avocado oil
  3.  1 cup chopped onion
  4.  1/4 cup chopped celery
  5.  2 tablespoons chopped garlic
  6.  4 tablespoons Dijon mustard
  7.  3 tablespoons ketchup
  8.  3 tablespoons chopped basil leaves (this is about 4 big fresh leaves)
  9.  1 teaspoon salt
  10.  1/4 teaspoon pepper

Caramelized Onion & Cheddar Sweet Potato – Ingredients

1.  4 large sweet potatoes, peeled, cubed into 1/2 inch cubes

2.  2 medium onions, caramelized (cut into strips, put in a pan with 2 tablespoons veggie broth, saute on medium for about 20 minutes, til they are caramelized, if you need more instructions, shoot me an email or a Facebook message)

3.  1/2 cup shredded extra sharp cheddar cheese (I would grate it yourself, it will be better and seem cheesier.  They put fillers in store-bought shredded cheese)

4.  2 tablespoons of salt

 

Caramelized Onion & Cheddar Sweet Potato – Recipe

1.  Put the sweet potatoes in the oven while you are sauteing the onions, cover them with the salt.

2.  When the onions are done, pull out the sweet potatoes and dump the onion on them.  Then cover them with cheese.  Put back in oven for around 10 minutes.  Yummy.

 

White Wine Vinegar – Ingredients

1.  4 small zucchini, washed and cut into 1/2″ pieces

2.  1 tablespoon of salt and pepper

3. 1/4 cup of white wine vinegar

White Wine Vinegar – Recipe

1.  Put the zucchini, vinegar, salt and pepper in pan, cover with lid. Walk away for about 5 minutes.

2.  Come back, delid, stir and relid for 5 more minutes.  Walk away.

3.  Come back, remove lid and remove zucchini.  Eat.

 

 

 

 

 

Yogurt – Dill Salmon w/Zucchini

Posted on by Sam Boyd

Ingredients:

1.  16 ounces of Salmon filet, its best if you cut it into 4 ounce pieces.

2.  1/2 cup greek yogurt

3.  2 tablespoons of dried dill, divided into 2-1 tablespoons

4.  1 teaspoon salt

5.  1 teaspoon lemon zest (dried or fresh, whatever)

6.  2 Zucchini cut into 1/2″ segments for easy bites

Recipe:

1.  Mix the yogurt, 1 tablespoon of dill and a grind of pepper into a bowl and let sit for a few minutes.

2.  Rinse your salmon under cold water to get the salmony smell off it.

3.  Place on a pan, skin side down, even if there is no skin, and put into an oven at 350 degrees.  This will cook for about 6 minutes.

4.  Saute your zucchini in a pan over medium heat with the lemon zest, salt and the other tablespoon of dill.  Keep this moving to prevent sticking.  You can use non-stick spray if you are into that kind of thing.  But if you keep them moving and your heat is not too hot, you should be able to prevent them from sticking.  They will be done in about 6 minutes for al-dente texture.

5.  Pull the salmon out and liberally spread the yogurt-dill mixture over it.  Do not save any, use it all, trust me its worth it.

6.  Put back in to the oven for 6-12 minutes, or until your zucchini is done.  You want the yogurt to remain whitish, if it starts to get translucent then it is breaking down into something a lot less tasty.

7.  All in all, the ideal time for the dish to be in the oven kind of depends on your oven and how you like your salmon.  Chances are, the salmon was 80% done cooking before you put the yogurt on it.  So if you were to pull it out at 6 minutes (12 total) then it may be slightly underdone for you.  The extra 6 minutes will definitely ensure that it is done.

As usual, this is divided into 4 servings, 2 for now, and 2 for lunches at work or whatever.  Salmon reheats fine, but you want to eat it within a day or two.

Clean Veggie Lasagna

Posted on by Sam Boyd

This one is ridiculous and amazing!!

Ingredients:

1.  5 baby zucchini cu into 1/2″ slices

2.  2 spaghetti squash cooked and scraped (yields about 4 cups, which is what you need for this) and split into 2-2 cup servings.

3.  3 cups THU veggie ragout divided into 3-1 cup servings.

4.  1 teaspoon olive oil or olive oil spray (to coat the pan)

5.  12 ounces mozzarella cheese (either grated in a processor or shredded) split into 4-3 ounce servings.

6.  3 ounces grated parmesan cheese

Recipe:

1.  Evenly spread two cups of spaghetti squash noodles over the base of a well oiled or well sprayed pan.

2.  Evenly spread 3 ounces of mozzarella cheese over that.

3.  Evenly Spoon 1 cup Veggie Ragout over the top.

4.  Evenly spread 3 ounces of mozzarella cheese over that.

5.  This is tedious but worth it, spread all the zucchini flat over the cheese one layer thick, if there are some left over, eat them now.

6.  1 cup of ragout over that.

7.  3 ounces of cheese over that

8.  Spread the remaining 2 cups of spaghetti squash over the top of that.

9.  Spread the remaining 1 cup of ragout over that.

10.  Evenly smooth the remaining cheese over the top.

11.  Now liberally sprinkle all of the parmesan over the top.

12.  Bake in a 400 degree oven until the edges are bubbly and the top has a kind of golden brownish sheen to it.  This is very hard to overcook since there is a lot of water involved in all these vegetables.  The worst thing that can happen is that it is a bit wet when you cut into it.  Trust me, it is not that big of a deal.

IMPORTANT LTL NOTE!!

Look at that ingredients list, there is cheese and no meat.  That puts this into phase II.  Yay, however, you must get at least 6 servings out of this or you will be taking in too much protein.  The way I have structured this is that there should be at least 6 servings of 2.5 ounces of cheese in each serving.  If you have this in 6 servings, each one will be close to 3 cups of vegetables in each serving.  It is hardy and would work well in 9 servings as a lighter snack as well.

Let me know what you think of this recipe or any other recipe either in the comments here or on the FB  page.

Soy-Sesame Tilapia w/Zucchini

Posted on by Sam Boyd

This is such a simple recipe that I marvel that more people have not tried.  It is completely clean without any oils, sugars or starches involved.  Some people say “what about the soy sauce and the horribleness of soy with the sodium and blah blah blah blah”.  I say to those people, look up soy sauce and read about the magic of all things fermented.  Fermented soy sauce contains a lot of oligosaccharides and this is beneficial to the digestive tract of the gut.  These oligosaccharides promote the growth of beneficial gut flora which leads to less lower intestinal tract inflammation which is an overall good thing.

Ingredients:

1.  16 ounces of tilapia filets or loins (loins are pictured).  Unless you are protein restrictive or are trying to lose a lot of weight fast, the serving size for this should still be 4-6 ounces.

2.  6 tablespoons soy sauce (read your lable, make sure it is fermented, not just brown colored salt water)

3.  6 tablespoons sesame seeds

4.  3 medium zucchini cut into 1/4 inch slices.

Recipe:

1.  I highly recommend soaking the fish and zucchin in in soy sauce, but that can be wasteful, as you will toss a lot of soy sauce out.  So basically toss the zucchini in the soy sauce, then brush the leftover onto both sides of the fish until it is gone.

2.  Sprinkle and pat 3/4 of the sesame seeds into the fish.  Sprinkle the rest over the zucchini.

2.  Put it all on the same pan and roast for about 20 minutes or so (depending upon the thickness of the fish) at 375 degrees.  You will need to check the fish to make sure it is done.  The zucchini will still be a little crunchy, which is good.

3.  Put on a plate, eat, yummy.

Consequently, tilapia is one of the few fish that will actually keep and microwave later at work.  So, true to form, we made enough for our meal plus two more to-go dishes for work.  Delish.