Salmon Breakfast Salad

Unfortunately breakfast has become associated with foods loaded with simple carbohydrates and sugar. But it doesn’t have to be. Once you breakaway from the addiction they cause there’s no reason why breakfast can’t be healthy, savory, and delicious.

• 2 handfuls of greens

• 1/2 chopped apple

• 1/4 sliced avocado

• 1 handful of roasted brussels sprouts

• 1 6 oz filet of baked wild salmon

• Finished with olive oil, fig balsamic vinegar, red wine vinegar, and sea salt

Chicken Thigh Fruit & Veggie Salad

Chicken thigh salad: Arugula, tofu, beets, chickpeas, tomato, red onion raspberry, blueberry. With homemade sauce 

This bowl has a lot going on, but it’s still light while being satiating.

Chicken. Buy a pack of organic free range chicken thighs (pasture raised is best if you can get it). Preheat the oven to 425. Put the chicken thighs into a Pyrex. Coat them lightly in enough olive oil so they don’t stick to the dish. Add a pinch of salt to each one (each side), black pepper, onion powder, garlic powder and a touch of cayenne pepper. Add a little water to the dish. Leave them right side up. Cook at 425 for 20 minutes. 

Beets. Buy 3-4 loose organic beets. Remove the skin. Cut them into quarters (1/8s if they’re large). Place in a pot, add water so covered by 1-2 inches of water. Add two pinches of salt. 1 tbsp of red wine vinegar. Bring to a boil then reduce to a simmer for 60 minutes. 

Chickpeas. Preheat the oven to 350. Drain and rinse one can of organic garbanzo beans. In a bowl mix beans, 1 tbsp olive oil, 2 pinches of sea salt, generous amounts of black pepper, 2 - 3 pinches of cayenne pepper, and lemon juice from 1/2 a lemon if you have it. Line a tray with aluminum foil. Spread beans evenly, not on top of each other. Roast for 13-15 minutes (longer if you’d like a crunchier chickpea). 

Homemade Sauces. 1 tbsp Primal Buffalo sauce, 1 tbsp olive oil, 1/2 tbsp red wine vinegar, 1/2 tbsp fig balsamic vinegar, 2 pinches of sea salt.

Assemble. Add a handful of arugula, a handful of blueberries, a handful of raspberries, 1 small sliced tomato, 1 slice of tofu chopped into bite size pieces, and 1 slice of red onion chopped. Add 1 chicken thigh chopped into bite size pieces, 1 handful of beets, 1 handful of chickpeas. Drizzle homemade sauce over the top.

Buon Appetito!!

Sardine Salad (yum!)

Sardine Salad

This one is sure to not get a lot of love but it’s super nutritious and super easy to make.

Assemble your salad: add a handful of organic baby arugula (or greens of your choice), one can of skinless boneless sardines (make sure it says this on the package, I like Wild Planet or Safe Catch), a handful of blueberries, one slice of chopped yellow onion, sliced tomato, and an 1/8 of an avocado into a bowl.

Dress with extra virgin olive oil, white wine (or red wine) vinegar, and a few finches of sea salt to taste.

Buon Appetito!

Salmon asparagus salad

Start with wild salmon. I’ve been enjoying frozen wild sockeye salmon from Whole Foods or Sprouts (grocers closest to me). But any wild salmon will do. Try to avoid farmed salmon if you can (more to come on that in later newsletters).

Salmon - Preheat the oven to 425. Lightly coat a 4 oz salmon filet (you can cook more than on at a time if you want) with olive oil and a few pinches of salt. Place the salmon face down, skin up (make sure to salt the skin) on a cooking sheet. Cook for 8 - 10 minutes depending on the thickness of the salmon and how well you like it cooked.

Asparagus - Cut the base of the stems off. Line the asparagus on a cookie sheet lightly covered in olive oil and salt. Cook for 8 - 10 minutes if you’re cooking at 425, 12 minutes if cooking at 350. Thick asparagus will take longer. We always buy thin bunches. You’re looking for bright green color, with some snap.

Put a handful of your favorite greens in a bowl. Slice a ¼ of an avocado. Cut a slice of a red onion and dice it. Slice ½ an apple into thin pieces. Place it all on top of the greens. Lightly coat with 1 tbsp of olive oil, a generous amount of red wine vinegar and a few pinches of salt.

Place the salmon and asparagus on top and repeat the coating of oil, vinegar and salt, just lighter this time.