Month: November 2021

Classic Lemon Lime Salmon

One of the main reasons I love this classic Lemon Lime Salmon is that it’s so versatile. It pairs well with so many recipes like this Healthy Yellow Rice, Quinoa and Vegetables, or Vegetables and Konjac Pasta.

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The Benefits of Salmon

Salmon is a fantastic source of DHA Omega-3. Omega-3s, promote brain health and may help with mood disorders like depression, anxiety, ad bipolar disorder as well as symptoms of asthma. It’s a good idea to try to eat cold-water fish, like salmon about 2 times a week to get adequate intakes of DHA omega-3s.

Classic Lemon Lime Salmon

Serves 3

Ingredients

3 small salmon fillets
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon Montreal steak seasoning
1 tablespoon lime juice
1 tablespoon lemon juice
3 tablespoons butter

Instructions

Combine the lemon juice, lime juice, salt, and pepper in a small bowl.
Baste each salmon fillet with the lemon-lime juice using a basting brush
In a medium skillet, melt the butter on medium-high heat.
Once the butter is melted, place each salmon in the skillet, skin side down.

Cook for 3 to 4 minutes on medium high heat; then flip the salmon to the other side.
Cook the other side on medium high heat for 3 to 4 minutes or until the salmon is fully cooked.

How to Make Lemon Lime Salmon: Demo Video

Recipe Card

Lemon Lime Salmon

This classic Lemon Lime Salmon is so versatile! It pairs well with so many recipes like this Healthy Yellow Rice, Quinoa and Vegetables, or Vegetables and Konjac Pasta.

3 salmon fillets
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon Montreal steak seasoning
1 tablespoon lime juice
1 tablespoon lemon juice
3 tablespoons butter

Combine the lemon juice, lime juice, salt, and pepper in a small bowl. Baste each salmon fillet with the lemon-lime juice using a basting brush.
In a medium skillet, melt the butter on medium-high heat. Once the butter is melted, place each salmon in the skillet, skin side down
Cook for 3 to 4 minutes on medium-high heat; then flip the salmon to the other side. Cook the other side on medium-high heat for 3 to 4 minutes or until the salmon is fully cooked.

Main Course

Mediterranean

Nutrition Facts

Serves 3

Calories: 274
Total Fat: 14.9 g
Sat. Fat: 4 g
Cholesterol: 89 mg
Sodium: 349 mg
Total Carbohydrates: 0.9 g
Dietary Fiber: 0.1 g
Total Sugar: 0.3 g
Protein: 34.7 g
Vitamin D: 3 mcg
Calcium: 66 mg
Iron: 1 mg
Potassium: 701 mg

Recipes that Pair Well with This Lemon Pepper Salmon

Yellow Rice

Vegetable Konjac Noodles

Creamy Black Bean Soup

This Creamy Black Bean Soup is such a cozy, comforting soup to make in the fall and winter months. It’s a great plant-based protein meal, full of fiber, and super filling and nutritious.

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To make this Creamy Black Bean Soup…well, creamy, I use tomato bisque. To make it less creamy, use cans of tomato soup instead. You can also garnish with a dollop of light cream cheese avocado and tortilla chips. I use whole grain or chia seed tortilla chips. For this Creamy Black Bean Soup, my favorite tortilla chips are the Beanito Hint of Lime Bean Tortilla Chips.

Creamy Black Bean Soup Topped with Avocado and Tortilla Chip Crumbles

Other Healthy Crackers and Chips to Garnish Your Soup

Creamy Black Bean Soup Recipe

Serves 8

Ingredients

3 cups canned black beans, do not drain
2 cups tomato bisque
1 onion, chopped
1 cup vegetable broth
1/2 cup cilantro leaves (leave a few out for a garnish)
4 cloves garlic, minced
1 Tablespoon lime juice
2 Tablespoons taco seasoning
1 Avocado, peeled and sliced
Optional light sour cream and tortilla chips (I look for whole grain, bean, or seed tortilla chips)

Instructions

Add all the ingredients except the avocado slices into a large pot.
Bring the soup to a boil then reduce the heat to low.
Cover and simmer for about 20 minutes.
Serve the soup topped with avocado slices. You can also add broken up tortilla chips and/or a dollop of light sour cream.

How to Make Black Bean Soup: Demo Video

Recipe Card

Creamy Black Bean Soup

This Creamy Black Bean Soup is such a cozy, comforting soup to make in the fall and winter months. It's a great plant-based protein meal, full of fiber, and super filling and nutritious.

3 cups black beans, canned (do not drain the cans)
2 cups tomato bisque
1 white onion (chopped)
1 tablespoon lime juice
2 tablespoon taco seasoning
1 cup vegetable broth
1 cup cilantro leaves (leave out a few leaves to use as a garnish)

Add all the ingredients except the avocado slices into a large pot. Bring the soup to a boil then reduce the heat to low.
Cover and simmer for about 20 minutes.
Serve the soup topped with avocado slices. You can also add broken-up tortilla chips and/or a dollop of light sour cream.

Main Course, Soup

Nutrition Facts

Serves 8

Calories: 346
Total Fat: 6.8 g
Sat. Fat: 1.5 g
Cholesterol: 1 mg
Sodium: 413 mg
Total Carbohydrates: 56 g
Dietary Fiber: 13.2 g
Total Sugar: 2.6 g
Protein: 17.8 g
Vitamin D: 0 mcg
Calcium: 111 mg
Iron: 4 mg
Potassium: 1365 mg

Related Recipes

Easy Low Carb Salmon Recipe

Easy Canned Salmon Salad

If you are looking for an easy low-carb salmon recipe then this Easy Canned Salmon Salad recipe is for you. It’s packed with omega-3s and protein and requires absolutely no cooking!

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Low Carb Salmon Recipe: Easy Canned Salmon Salad over a bed of greens and vegetables

About the Omega-3s in Salmon

Salmon is a fantastic source of DHA Omega-3. Omega-3s, which are known as anti-inflammatories may help improve cognitive function, memory, and focus. Adequate Omega-3 consumption may also reduce the risk of depression, anxiety, ad bipolar disorder as well as symptoms of asthma. For adequate omega-3 intakes, eat cold-water fish like tuna or salmon about 2 times a week, and include plant-based ALA omega-3 foods like chia seeds, flaxseeds, and walnuts in your diet as well.

Look for Wild Caught, Mercury Tested

When purchasing salmon in a can or pouch, look for wild-caught, mercury-tested salmon. Some salmon can contain mercury, so look for brands that insure low-mercury salmon through 3rd party testing like the Wild Planet No Salt Added Cans.

Easy Low Carb Salmon Recipe

Ingredients

1/2 cup wild-caught salmon, canned
1 Boiled egg, chopped
1 tablespoon Dill Relish
1/2 cup white onion, chopped
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon lemon juice

Instructions

Combine all the ingredients and keep in the refrigerator until you are ready to serve.
This salmon salad tastes great on a green salad.

How to Boil an Egg

Gently place the eggs in a pot of cold water. Make sure there is enough water in the pot to cover the eggs.
Bring water to a boil, then remove the pot from heat.
Cover the poot with a lid and let the eggs sit in the pot for about 12 minutes.

Easy Low Carb Salmon Recipe

If you are looking for an easy low-carb salmon recipe then this Easy Canned Salmon Salad recipe is for you. It's packed with omega-3s and protein and requires absolutely no cooking!

1/2 cup salmon (canned)
1 boiled egg (chopped)
1 tablespoon dill relish
1/2 cup white onion (chopped)
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon lemon juice

Combine all the ingredients and keep them in the refrigerator until you are ready to serve.

Nutrition Facts

Serves 1

Calories: 128
Total Fat: 5.3 g
Sat. Fat: 1.4 g
Cholesterol: 179 mg
Sodium: 774 mg
Total Carbohydrates: 8.3 g
Dietary Fiber: 1.5 g
Total Sugar: 3.1 g
Protein: 13.7 g
Vitamin D: 15 mcg
Calcium: 50 mg
Iron: 1 mg
Potassium: 260 mg

Related Recipes

Greek Yogurt Tuna Salad

This Greek Yogurt Tuna Salad is super easy, required no cooking (if you get pre-boiled eggs), and is ready in minutes. The stars of this recipe are tuna and Greek Yogurt. Tuna is a great source of Omega-3s and Greek Yogurt is a fantastic source of probiotics.

This site contains affiliate links (See full disclosure here.)

About the Omega-3s in Tuna

Tuna is a fantastic source of DHA Omega-3. Omega-3sm which are known as anti-inflammatories may help improve cognitive function, memory, and focus. Adequate OMega-3 consumption may also reduce the risk of depression, anxiety, ad bipolar disorder as well as symptoms of asthma. For adequate omega-3 intakes, eat cold-water fish like tuna or salmon about 2 times a week, and include plant-based ALA omega-3 foods like chia seeds, flaxseeds, and walnuts in your diet as well.

About the Probiotics in Greek Yogurt

Greek yogurt is a well-known source of gut-healthy probiotics. Probiotics and gut health have been linked to reduced risk of chronic diseases, autoimmune diseases, and neurodegenerative diseases. Gut health also appears to play a role in mood and mood disorders.

Look for Wild Caught, Mercury Tested

When purchasing Tuna in a pouch, look for wild-caught, mercury-tested tuna. Some tuna can contain mercury, so look for brands that insure low-mercury tuna through 3rd party testing like the Wild Planet, No Salt Added Tuna Pouches.

Greek Yogurt Tuna Salad

Serves 2

Ingredients

2.6 oz. wild-caught Tuna Pouch (1/2 cup), I like the Wild Planet, No Salt Added Tuna Pouch
1/4 cup Greek Yogurt
2 cloves garlic, minced
1 Boiled egg, chopped
1 tablespoon Dill Relish
1/2 cup white onion, chopped
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon lemon juice

Instructions

Combine all the ingredients and keep in the refrigerator until you are ready to serve.
This Low Carb Tuna salad tastes great on a green salad, sandwich, or crackers.

Some of my Favorite Healthier Crackers and Chips Include:

How to Boil an Egg

Gently place the eggs in a pot of cold water. Make sure there is enough water in the pot to cover the eggs.
Bring water to a boil, then remove the pot from heat.
Cover the poot with a lid and let the eggs sit in the pot for about 12 minutes.

Greek Yogurt Tuna Salad

ThisGreek Yogurt Tuna Salad is super easy, requires no cooking, and is a good source of omega-3s and probiotics.

1/2 cup wild-caught tuna (in ready-to-eat pouch)
1/4 cup Greek yogurt
1 Boiled egg
1/2 cup white onion
1/4 teaspoon salt
1/4 teaspoon black pepper
2 cloves garlic
1 tablespoon dill relish
1 teaspoon lemon juice

Combine all the ingredients and keep them in the refrigerator until you are ready to serve.
Serve on top of a salad or crackers, or in a sandwich or wrap.

Salad

Nutrition Facts

Serves 2

Calories: 160
Total Fat: 4.5 g
Sat. Fat: 2.2 g
Cholesterol: 104 mg
Sodium: 525 mg
Total Carbohydrates: 8.2 g
Dietary Fiber: 0.8 g
Total Sugar: 5.6 g
Protein: 21.9 g
Vitamin D: 8 mcg
Calcium: 126 mg
Iron: 1 mg
Potassium: 311 mg

Related Recipes

Low Carb Tuna Salad

This Low Carb Tuna Salad is super easy, required no cooking (if you get pre-boiled eggs), and is ready in minutes. It is a perfectly healthy option for a quick on-the-go meal, and the tuna is a great source of Omega-3s.

This site contains affiliate links (See full disclosure here.)

Tuna Salad on a bed of greens and vegetables

About the Omega-3s in Tuna

Look for Wild Caught, Mercury Tested

Ingredients

2.6 oz. wild-caught Tuna Pouch (1/2 cup), I like the Wild Planet, No Salt Added Tuna Pouch (You can also use salmon pouches instead of tuna pouches)
1 Boiled egg, chopped
1 tablespoon Dill Relish
1/2 cup white onion, chopped
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon lemon juice

Instructions

Combine all the ingredients and keep in the refrigerator until you are ready to serve.
This Low Carb Tuna salad tastes great on a green salad, sandwich, or crackers.

Some of my Favorite Healthier Crackers and Chips Include:

How to Boil an Egg

Gently place the eggs in a pot of cold water. Make sure there is enough water in the pot to cover the eggs.
Bring water to a boil, then remove the pot from heat.
Cover the poot with a lid and let the eggs sit in the pot for about 12 minutes.

How to Make Low Carb Tuna Salad: Video Demo

Low Carb Tuna Salad Recipe Card

Low Carb Tuna Salad

1/2 cup wild-caught tuna in a pouch (ready-to-eat pouch)
1 boiled egg (chopped)
1 tablespoon dill relish
1/2 cup white onion (chopped)
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon lemon juice

Combine all the ingredients and keep them in the refrigerator until you are ready to serve.
This Low Carb Tuna salad tastes great on a green salad, sandwich, or crackers.

Salad

Nutrition Facts

Serves 1

Calories: 159
Total Fat: 5 g
Sat. Fat: 1.4 g
Cholesterol: 199 mg
Sodium: 983 mg
Total Carbohydrates: 6.3 g
Dietary Fiber: 1.4 g
Total Sugar: 3 g
Protein: 23.3 g
Vitamin D: 16 mcg
Calcium: 40 mg
Iron: 2 mg
Potassium: 316 mg

Related Recipes

Turnip Hashbrown Bowl

My potato-loving husband absolutely loved this Turnip Hashbrown Bowl made with absolutely no potatoes. This is a delicious hashbrown bowl similar to what you would get at Waffle House except the hashbrowns are made of turnips instead of potatoes and the “sausage” is made with turkey.

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I also wanted to “beef” up the nourishment quotient so I added a few more vegetables like mushrooms, onions. sweet peppers, and scallions. The hot sauce gives it that extra kick. You can add a little more or a little less depending on your heat preference.

Turnip Hashbrown Bowl: Perfect for breakfast or dinner

Other Substitutes for Hashbrown Potatoes

Sometimes turnips are hard to find, especially in the off-season, but you can use Palmini pasta in place of the turnips. Palmini has about 20 calories and 2 grams of fiber per serving. Palmini is made from the hearts of palm, which is a vegetable that comes from the core of a palm tree.

Ingredients for Turkey Sausage

1 pound lean ground turkey
1 teaspoon fennel seeds
1 teaspoon Montreal steak seasoning

Ingredients

4 cups turnips, peeled and shredded
1 cup mushrooms, sliced
1/2 cup scallions, chopped
1/2 cup white onion, chopped
1 pound turkey sausage
1/2 cup red, orange, and yellow sweet peppers, finely chopped
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon hot sauce
4 eggs
1 cup shredded cheddar cheese
1/2 cup avocado oil
Nonstick cooking spray

Instructions

Cook the ground turkey, fennel seeds, and Montreal seasoning in a medium skillet on medium-high heat for about 9 minutes or until the turkey is no longer pink. While the turkey is cooking, use a spatial to break up and stir the turkey into small bite-size pieces. Remove from heat and drain the excess fat. Set the turkey aside.
Whisk the eggs in a small bowl until the yolk and whites are well blended. Stir in 1/4 teaspoon of salt.
Heat nonstick cooking spray in a medium skillet on medium-high heat for about 1 minutes.
Slowly pour the eggs onto the skillet. Continuously stir the eggs until they are light and fluffy. Remove the eggs from the skillet and set aside.
In a skillet, heat 1/4 a cup of avocado oil for 1 minute.
Add the mushrooms, scallions, peppers, and 1/4 teaspoon salt and 1/4 teaspoon of black pepper to the skillet. Saute the vegetables by frequently stirring them while they cook.
Heat 1/4 cup of avocado oil in another skillet for 1 minute. (You can wash your original skillet and use it again if you would like). You just want to make sure the oil used to cook the vegetables is either cleaned out for not overly cooked or close to burning.
Place the shredded turnips in the skillet. Stir in 1/4 teaspoon of salt, 1/4 teaspoon black pepper, and 1 tablespoon of hot sauce; then, evenly spread the turnips out in the skillet. Make sure the turnips are covering the skillet so that as much of the turnip surface area as possible is coving the skillet. Heat for about 3 minutes.
After 3 minutes try to flip the shredded turnips so that the other side has a chance to brown. Heat the other side for about 3 minutes. Remove from heat.
Combine all the other ingredients (vegetables, cheese, and turkey sausage) with the turnips and serve.

How to Make The Turnip Hashbrown Bowl: Demo Video

Turnip Hashbrown Bowl Recipe Card

Turnip Hashbrown Bowl

This is a delicious hashbrown bowl similar to what you would get at Waffle House except the hashbrowns are made of turnips instead of potatoes and the “sausage” is made with turkey.

1 pound lean ground turkey
1 teaspoon fennel seeds
1 teaspoon Montreal steak seasoning
4 cups turnips (peeled and shredded)
1 cup mushrooms (sliced)
1/2 cup scallions (chopped)
1/2 cup white onion (chopped)
1/2 cup red, yellow, & orange peppers (chopped)
3/4 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon hot sauce
1 cup cheddar cheese (shredded)
1/2 cup avocado oil
nonstick cooking spray

Cook the ground turkey, fennel seeds, and Montreal seasoning in a medium skillet on medium-high heat for about 9 minutes or until the turkey is no longer pink. While the turkey is cooking, use a spatial to break up and stir the turkey into small bite-size pieces. Remove from heat and drain the excess fat. Set the turkey aside.
Whisk the eggs in a small bowl until the yolk and whites are well blended. Stir in 1/4 teaspoon of salt.
Heat nonstick cooking spray in a medium skillet on medium-high heat for about 1 minute.
Slowly pour the eggs onto the skillet. Continuously stir the eggs until they are light and fluffy. Remove the eggs from the skillet and set them aside.
In a skillet, heat 1/4 a cup of avocado oil for 1 minute.
Add the mushrooms, scallions, peppers, and 1/4 teaspoon salt, and 1/4 teaspoon of black pepper to the skillet. Saute the vegetables by frequently stirring them while they cook.
Heat 1/4 cup of avocado oil in another skillet for 1 minute. (You can wash your original skillet and use it again if you would like). You just want to make sure the oil used to cook the vegetables is either cleaned out or not overly cooked or close to burning.
Place the shredded turnips in the skillet. Stir in 1/4 teaspoon of salt, 1/4 teaspoon black pepper, and 1 tablespoon of hot sauce; then, evenly spread the turnips out in the skillet. Make sure the turnips are covering the skillet so that as much of the turnip surface area as possible is coving the skillet. Heat for about 3 minutes.
After 3 minutes try to flip the shredded turnips so that the other side has a chance to brown. Heat the other side for about 3 minutes. Remove from heat.
Combine all the other ingredients (vegetables, cheese, and turkey sausage) with the turnips and serve.

Breakfast

American

Nutrition Facts

Serves 6

Calories: 274
Total Fat: 17.2 g
Sat. Fat: 7.1 g
Cholesterol: 183 mg
Sodium: 585 mg
Total Carbohydrates: 6.1 g
Dietary Fiber: 2.1 g
Total Sugar: 2.7 g
Protein: 24.6 g
Vitamin D: 55 mcg
Calcium: 188 mg
Iron: 3 mg
Potassium: 529 mg

Related Recipes

Mango Pico De Gallo

This Mango Pico De Gallo is flavorful and refreshing. It tastes great with tortilla chips, in tacos and burritos, or in a Naked Burrito Bowl. It’s also full of nourishing mango as well as vegetables and is a perfect addition to a healthy meal.

This site contains affiliate links (See full disclosure here.)

Mangos

Mangos are a prebiotic. You have probably heard that probiotics help promote a healthy gut and that a healthy gut plays a role in reducing chronic inflammation and chronic disease. Prebiotics feed the probiotics and help those probiotics thrive in our GI tract. Mangos are also a good source of antioxidants, vitamin C, fiber, and Beta-carotene.

Healthy Crackers and Chips for your Mango Pico De Gallo

This not only makes a great topping to your favorite Mexican and Southwest dishes, but is also a super nourishing low calories snack, especially when you pair it with whole-grain, seed, or black bean crackers or chips.

Some of my favorite Healthier Crackers and Chips Include:

Mango Pico De Gallo Recipe

Serves 6

Ingredients

1 Mango, finely chopped
1 large tomatoes, finely chopped
1 red pepper, finely chopped
1/4 cup cilantro
1 medium jalapeno, finely chopped
1/2 red onion, finely chopped
1 cup canned corn
1/2 teaspoon salt
3 cloves garlic, minced
1/4 cup lime juice

Instructions

Combine all the ingredients in a large bowl.
Cover the bowl and chill and marinate in the refrigerator for about 30 minutes.
Serve with whole grain tortilla chips. (I like the Way Better Multi Grain Tortilla Chips or the Way Better Black Bean Tortilla Chips).

Mango Pico De Gallo

This flavorful Mango Pico De Gallo is a perfect topping for tacos, burritos, and tortilla chips.

1 mango (finely chopped)
1 large tomato (finely chopped)
1/4 cup cilantro leaves
1 medium jalapeno (finely chopped)
1/2 red onion (finely chopped)
1 cup canned corn
1/2 teaspoon salt
3 cloves garlic (minced)
1/4 cup lime juice
1 red pepper (finely chopped)

Combine all the ingredients in a large bowl.
Cover the bowl and chill and marinate in the refrigerator for about 30 minutes.
Serve with whole-grain tortilla chips or with your favorite taco or burrito recipes.

Appetizer

Nutrition Facts

Serves 6

Calories: 75
Total Fat: 0.7 g
Sat. Fat: 0.1 g
Cholesterol: 0 mg
Sodium: 201 mg
Total Carbohydrates: 17.6 g
Dietary Fiber: 2.6 g
Total Sugar: 10.8 g
Protein: 2 g
Vitamin D: 0 mcg
Calcium: 17 mg
Iron: 1 mg
Potassium: 303 mg

Related Recipes