Tag: easy

Protein/

How to make gluten free salmon cakes (recipe)

When I shared this quick throw together recipe on my stories- ya’ll loved it!  It was born out of using up salmon that I cooked up from the weekend that needed new life.  But you can use canned and it will come out equally as good!  (This salmon salad is also delicious!) So if you’re looking for a delicious and easy weeknight dinner that’s both healthy and satisfying, these salmon cakes that happen to be gluten free are the perfect answer.

I like to make these because it’s one of the ways my husband actually enjoys eating salmon.  He loves crab cakes, and these are very similar.  

Table of contents

Jump to Recipe

Ingredients and substitutions

Before we get started, let’s gather all the ingredients:

  • salmon: Use what you have.  Wild-caught salmon like sockeye salmon or leftover Atlantic salmon work just as well as a couple of cans of salmon.
  • olive oil: Any neutral oil will do.  
  • onion: yellow or white onion works well. You can use pre chopped or even frozen.  
  • red bell pepper:  Any bell pepper works for this one.  I recommend yellow or orange.  Green bell peppers may be bitter.
  • garlic cloves:  Use fresh, frozen or jarred.  I like frozen for this one.
  • almond flour:  You could use regular breadcrumbs or gluten free breadcrumbs instead.
  • eggs: Egg whites could be used.  I do not recommend flax eggs for this purpose.
  • mayonnaise: Sour cream could be used in a pinch.
  • Dijon mustard:
  • parsley: fresh or dried will work, feel free to use green onions or chives if you have them.
  • dill: fresh or dried will work.  
  • Kosher salt and black pepper to taste
Jump to Recipe

Step-by-Step Guide to Making Gluten-Free Salmon Cakes

Follow these simple steps to make the best gluten-free salmon cakes:

1. Prepare the Salmon Mixture

In a large mixing bowl, combine the flaked salmon, diced onion, red bell pepper, minced garlic, almond flour, beaten eggs, mayonnaise, Dijon mustard, parsley, dill, salt, and pepper. Mix until well combined.

I find that using my alligator chopper really helps to make this meal come together very quickly.

Tip: If the mixture feels too wet to form into patties, add a little bit of almond flour to help bind it together.

2. Form the Patties

Form the salmon mixture into 8 patties, depending on your desired size. These easy salmon patties should hold together well but may need a gentle touch.

3. Cook the Salmon Cakes

Heat 3 tablespoons of olive oil in a large skillet (I like using my cast-iron skillet) over medium heat. Once the oil is hot, add the salmon patties in batches. Cook each patty for about 4-5 minutes on each side, or until they turn a beautiful golden brown and are cooked through.

Alternative cooking methods:

  • Air Fryer: Preheat your air fryer to 375°F. Place the patties on a parchment-lined baking sheet and air fry for 3-4 minutes on each side.
  • Oven: Bake the salmon cakes on a parchment paper-lined baking sheet at 375°F for 15-20 minutes, flipping halfway through.

4. Serve and Enjoy

Serve your gluten-free salmon cakes with a dollop of tartar sauce or a squeeze of fresh lemon juice. These healthy salmon patties pair really well with a summer corn salad, mixed greens salad, or coleslaw.

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Storage and Meal Prep Tips

  • Leftovers: Store any leftover salmon cakes in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or oven for the best flavor and texture.
  • Freezing: Freeze uncooked patties on a parchment-lined baking sheet. Once frozen, transfer them to a bpa-free freezer bag. They can be cooked directly from frozen; just add a few extra minutes to the cooking time.

Why You’ll Love This Recipe

  • Healthy and Nutritious: Packed with omega-3 fatty acids, these patties are a great addition to a gluten-free diet.
  • Versatile: This recipe can be made with wild salmon, canned salmon, or even farm-raised salmon. Just choose your favorite kind of salmon for the best results.
  • Easy: With minimal prep time and cooking time, these salmon cakes are perfect for an easy weeknight dinner or meal prep sessions.

FASTer Way Clients

Savet this recipe for a low carb or regular macro night. It’s higher in healthy fats and protein to help you meet your macro goals easily.

Whether you’re aiming to impress, or just trying to get a weeknight meal on the table, these salmon cakes are a surefire way to elevate your dinner table. 

Ready to get started? Follow my easy recipe card below and don’t forget to rate the recipe with a star rating!

Note: Some links in this blog may be affiliate links. I earn a small commission if you make a purchase through them, at no extra cost to you.

Salmon Cakes

If you like crab cakes, this one is for you!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Course
Cuisine American
Servings 4
Calories 436 kcal

Ingredients
  

  • 16 oz cooked salmon
  • 3 tablespoons olive oil
  • 1 medium onion finely diced
  • 1 red bell pepper finely diced
  • 1 to 2 garlic cloves minced
  • ½ cup almond flour
  • 2 large eggs beaten
  • 2 tablespoons mayonnaise
  • 1 tablespoon Dijon mustard
  • ⅓ cup fresh parsley finely chopped
  • Kosher salt and black pepper to taste

Instructions
 

  • In a large mixing bowl, combine the flaked salmon, diced onion, red bell pepper, minced garlic, almond flour, beaten eggs, mayonnaise, Dijon mustard, parsley, dill, salt, and pepper. Mix until well combined.
  • Form the salmon mixture into 8 patties, depending on your desired size. These easy salmon patties should hold together well but may need a gentle touch.
  • Heat 3 tablespoons of olive oil in a large skillet (I like using my cast-iron skillet) over medium heat. Once the oil is hot, add the salmon patties in batches. Cook each patty for about 4-5 minutes on each side, or until they turn a beautiful golden brown and are cooked through.

Nutrition

Serving: 2pattiesCalories: 436kcalCarbohydrates: 8gProtein: 29gFat: 32gSaturated Fat: 5gPolyunsaturated Fat: 8gMonounsaturated Fat: 12gTrans Fat: 0.02gCholesterol: 147mgSodium: 172mgPotassium: 727mgFiber: 3gSugar: 3gVitamin A: 1525IUVitamin C: 47mgCalcium: 75mgIron: 2mg
Keyword low carb
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
FWTFL/

Hands off air fryer pork tenderloin recipe

Aren’t most recipes made in the air fryer hands off?  That’s what I love so much about it. I was making this recipe last week when my husband walked in the house and commented how good it smelled.  Trust me, it is super delicious and packs a lot of flavor and uses simple ingredients without requiring a lot of attention which means you can focus on what else needs to get on the dinner table.  

It may just be the best way to make pork tenderloin.  

Jump to Recipe

Table of contents

Ingredients You’ll Need

  • Lean pork tenderloin – Trim the silver skin from the tenderloin if there is any.  This marinade would work equally well with boneless pork chops or bone-in chops.  Just note the nutrition will be slightly higher in fat.  
  • Apple cider vinegar – Adds a tangy flavor that helps tenderize the meat.
  • Mustard – Ground mustard, (grainy mustard) works great here but you can use whatever you have on hand.
  • Garlic – I prefer to use fresh or frozen but garlic powder or even jarred will work.
  • Maple syrup – Balances the tanginess with a touch of sweetness. Brown sugar could be used in a pinch.  
  • Kosher salt – Tenderizes and brings out the flavor.
  • Rosemary – Fresh or dried, it adds an aromatic touch.

​Optional:  If you love onion, feel free to slice some, or even add onion powder if you have it. If you love the bite of black pepper, you can season with that as you like as well.  These ingredients, don’t add extra calories, so you can play around with the flavors that you like.  

Olive oil really isn’t necessary for this because we’re air frying.  

Step-by-Step Cooking Instructions

Step 1: Prepare the Pork

Start by trimming any excess fat or silver skin from your pork tenderloin. This ensures even cooking and prevents unwanted calories from fat.

Step 2: Marinate the Pork

In a small bowl, mix together apple cider vinegar, mustard, garlic, maple syrup, kosher salt and rosemary. Place the pork in a resealable bag or container and pour the marinade over it. Seal and refrigerate for at least 20 minutes or overnight for best results.

Step 3: Preheat the Air Fryer

Preheat your air fryer to 400 degrees F. You really want to be sure it’s preheated to get a proper cook.

Step 4: Cook the Pork

Remove the pork from the marinade and pat it dry with a paper towel. Place it in the air fryer basket in a single layer. Air fry the pork at 400 degrees F for about 20 minutes, or until the internal temperature reaches 145 degrees F. Use an instant-read thermometer to check the center of the meat for accurate cooking.

Step 5: Rest the Meat

Once cooked, remove the pork tenderloin from the air fryer and let it rest for 5-10 minutes. This helps the juices redistribute, ensuring a juicy, delicious pork chop every single time.

Serving Suggestions

  • Roasted or air-fried vegetables – Sweet potatoes, green beans, or cauliflower rice are great options.
  • Fresh green salad – A light vinaigrette complements the flavors beautifully.
  • Quinoa or wild rice pilaf – Compliment your protein with whole grain carbs to round out the meal.
  • Savory apple chutney – Or even apple sauce complements the pork’s flavors with a touch of sweetness.

One of my favorite sides this summer has been this celery salad – the kids even love it.  They also like to have pork with tater tots or sweet potato.  

Tips for the Best Pork Tenderloin

  • Use a meat thermometer – Ensuring the pork reaches the correct internal temperature is key to food safety. This may just be my most used piece of kitchen equipment!
  • Don’t skip the marinade – It’s one of my favorite ways to infuse the pork with flavor. Just 15 minutes is all it takes!
  • Preheat the air fryer – A preheated air fryer ensures even cooking.
  • Rest the meat – This step guarantees a clean plate every time.

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Nutrition and Macros

You may think pork is a no-no if you’re trying to keep calories low, but in reality, pork tenderloin is a lean cut of meat, meaning it has a low fat content and is lower in calories compared to other cuts of pork. This makes it an ideal choice for those who are trying to maintain a healthy diet. In fact, a 3-ounce serving of pork tenderloin contains only about 120 calories and 2.5 grams of fat.

It’s also high in protein, which can help keep you feeling fuller for longer periods of time and can aid in building and repairing muscle. And if you’re doing the FASTer Way with me, you know hitting your protein goals helps reduce cravings and prevent overeating.

It’s also a good source of essential vitamins and minerals such as iron, zinc, and B vitamins. These nutrients are important for maintaining overall health and can be lacking in certain restrictive diets.

This easy recipe is perfect for busy weeknights and will become one of your favorite air fryer recipes. If you try this recipe, and I hope you do, let me know!  

For more delicious recipes like my quick air fried donut holes, make sure to join my mailing list.  

Rosemary Garlic Pork Tenderloin

Print Recipe Pin Recipe
Course Main Course
Cuisine American
Servings 6
Calories 180 kcal

Ingredients
  

  • 2 pounds lean pork tenderloin
  • 1.5 tbsp apple cider vinegar
  • 2 tbsp grainy mustard
  • 4 cloves garlic
  • 2.5 tsp maple syrup
  • 2 tsp kosher salt
  • 2 tsp dried rosemary

Instructions
 

  • Mix together marinade ingredients and submerge pork for at least 15 minutes or overnight in fridge.
  • Pull pork out about 30 min before cooking.
  • Place in preheated air frier (400F) for about 20 minutes or until thermometer reads 145F.

Nutrition

Serving: 5ozCalories: 180kcalCarbohydrates: 3gProtein: 32gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.03gCholesterol: 98mgSodium: 911mgPotassium: 629mgFiber: 0.3gSugar: 2gVitamin A: 5IUVitamin C: 1mgCalcium: 19mgIron: 2mg
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Recipe/

Step-By-Step Guide to make 3-ingredient banana ice cream

If you’re craving a creamy, guilt-free dessert that satisfies your sweet tooth, I have the recipe for you! This 3-ingredient banana ice cream comes together quickly and the best part is – you don’t need an ice cream maker!  With simple ingredients such as frozen bananas, a little milk, and your favorite flavorings, you’ll be serving this banana ice cream in minutes. 

Jump to Recipe

I’ve even made this with just bananas as a first food for my kids during the summer.  

Possible bonus, you’re kids will love it.  Shhhh, don’t tell them that it’s a healthier dessert.  

Table of contents

banana on white knit bag

Ingredients and substitutions

Frozen Bananas

Large whole bananas.  Overripe bananas work best.  Do not use room temperature bananas, the consistency will not have the texture of ice cream.  

Dairy of Choice

Options include cream, regular milk, coconut milk, coconut cream or almond milk. If you’re on the cottage cheese train, you can use that here too!   Or check out this recipe for cottage cheese ice cream. Greek yogurt can also be substituted if necessary.

Flavoring Agent

1-2 teaspoons; choose from cocoa powder, vanilla extract, or peanut butter

Equipment needed

All you need for this is a high speed blender or food processor to get that creamy soft serve consistency.  Vitamix blenders are a perfect tool to use if you have one.  A regular blender can work as well, you just may need to scrape side the sides a few times as you blend.  

Preparation Steps

Jump to Recipe

Step 1: Slice and Freeze the Bananas

  1. Slice the Bananas:  Start by peeling the bananas and slicing them into coins. Place the banana slices in a single layer on a baking sheet lined with parchment paper or a silicone mat.
  2. Freeze Until Firm:  Freeze the banana slices until they are firm, which usually takes about 1-3 hours. If you find that you’ll be making this one on the fly, keep a stash of ripe large bananas in the freezer.  Just peel them first and freeze them at least overnight, or until you’re ready to use them.  

Step 2: Blend the Ingredients

  1. Add to Blender:  Once the banana slices are frozen, add them to a food processor or a high-powered blender. 
  2. Add Dairy and Flavoring Agent:  Pour in your chosen dairy (such as coconut milk) and add your preferred flavoring agent (like a teaspoon of vanilla extract or a dollop of peanut butter).
  3. Blend Until Smooth:  Pulse the mixture until the ingredients are combined. Then blend continuously until you achieve a smooth, creamy texture. You may need to scrape down the sides of the blender a few times to ensure everything is evenly mixed. This should only take a few minutes.  

Step 3: Enjoy or Store

  1. Serve Immediately: For a soft-serve consistency, enjoy your banana ice cream right away.
  2. Store for Later:  If you prefer a harder ice cream, transfer the mixture to a freezer-safe container and freeze for an additional 1-2 hours until it reaches your desired consistency.
Chocolate. Original public domain image

Flavor options for homemade banana ice cream:

  • Chocolate ice cream:  Add 2T cacao powder
  • Almond chocolate chip ice cream:  Make the basic recipe and then swirl in 2T almond butter and chocolate chips.  
  • Mint chocolate chip ice cream:  Add 1/4 cup fresh mint leaves to the banana mixture before blending.  Fold in chocolate chips before serving.  
  • Peanut butter swirl ice cream: Swirl in unsweetened creamy peanut butter before serving.
  • Vanilla ice cream:  Add a teaspoon of vanilla extract

Enhance any flavor by topping with a pinch of salt.  Flakey sea salt works best to give you a pop of flavor with each bite.  Let me know if you try these.  I’m excited to know which flavor combinations are your favorite.  

Serving Suggestions

Elevate your banana ice cream with these tasty additions:

  • Sprinkle chopped nuts or dark chocolate chips for extra crunch.
  • Drizzle honey or maple syrup for added sweetness.
  • Add fresh banana slices and a sprinkle of coconut flakes for a summery treat.

FAQ

How does it compare to real ice cream?   

While banana ice cream may not have the exact same texture and taste as traditional ice cream, it is a healthier alternative.  That said, if you use a few tablespoons of heavy cream or half and half, you will get a more traditional ice cream consistency and mouthfeel. 

Caloric Content

A typical serving of traditional ice cream can range from 200 to 300 calories or more, depending on the flavor and brand. In comparison, a serving of frozen blended banana usually contains around 100 calories, making it a lighter option.

Fat and Sugar Content

Traditional ice cream is rich in saturated fats and added sugars, contributing to higher cholesterol levels and increased risk of heart disease. On the other hand, frozen blended banana is fat-free and contains natural sugars, which offer a healthy energy boost without the crash.

Nutritional Benefits

Bananas are packed with beneficial nutrients such as potassium, vitamin C, and dietary fiber. These nutrients support heart health, boost the immune system, and aid in digestion. Traditional ice cream lacks these natural vitamins and minerals, instead often containing artificial additives and less nutritional value.

One serving of this dessert is just 125 calories, 2g protein, 1g fat, 31g carbs. Totally doable. Especially if you’re being mindful of macros, as we are in the FASTer Way.

Dietary Restrictions

For those with dietary restrictions, frozen blended banana is a versatile choice. It’s naturally vegan, gluten-free, and suitable for individuals with lactose intolerance, whereas traditional ice cream usually contains dairy and gluten, limiting its accessibility.

By choosing frozen blended banana over traditional ice cream, you can enjoy a delightful dessert that’s not only delicious but also aligns with a healthier lifestyle.

How do I know if my bananas are ripe?  

Bananas have several stages of ripeness.  For this recipe I recommend using yellow bananas that have some brown spots, or bananas that are entirely brown will offer the most sweetness.  Do not use green bananas for this homemade ice cream.  

Tips

Store for another day by pouring into an airtight container.  Smooth out into one layer and top with plastic wrap.  Push wrap down to the top layer of the ice cream so ice crystals don’t form.  Pop on the lid and store in the freezer.  

Creating this 3-ingredient banana ice cream is as easy as it is delicious. Whether you’re indulging in a soft-serve treat or enjoying a scoop of firmer ice cream, you’ll find this dessert to be a healthier alternative to traditional ice cream.

Banana Ice Cream

Save this healthy dessert for literally anytime you're in the mood for a sweet treat!
Print Recipe
8 minutes
Total Time 8 minutes
Course Dessert
Cuisine American
Servings 2
Calories 125 kcal

Equipment

  • 1 high power blender food processor

Ingredients
  

  • 2 large bananas frozen
  • 1/4 cup almond milk or milk of choice
  • Vanilla or cocoa powder

Instructions
 

  • Freeze bananas, if not already frozen.
  • Add bananas and milk to the base of your Vitamix or food processor and blend on high until creamy and smooth. Add milk 1T at a time if more is needed to get the blender going.
  • Add flavoring agent of choice!

Nutrition

Serving: 2gCalories: 125kcalCarbohydrates: 31gProtein: 2gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.2gSodium: 42mgPotassium: 487mgFiber: 4gSugar: 17gVitamin A: 87IUVitamin C: 12mgCalcium: 44mgIron: 0.4mg
Keyword dairy free, gluten free, healthy
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Articles/

30 High-Protein Meals Made with Cottage Cheese

green onion knife and salad placed on table

This post is dedicated to my co-worker who is OBSESSED with cottage cheese. Literally any recipe- he’s shamelessly adding it to boost his protein intake.  But I can’t blame him. It’s a whole food.  It tastes great and it’s incredibly versatile and an excellent ingredient to support weight loss.  So Scott – this one is for you!  

Cottage cheese is an excellent source of protein, and according to the American Dairy Association it packs about 12 grams per 1/2 cup serving.1 Not only does it boast high protein content, but its creamy texture makes it a versatile ingredient for a variety of meals. Whether you’re a fan of the taste of cottage cheese or looking for ways to sneak more protein into your diet, these recipes are great additions to your meal plan. Here, I’ve compiled the best cottage cheese recipes that are gluten-free and perfect for breakfast, lunch, dinner, and snacks, each designed to deliver at least 30 grams of protein.

1/4 cup (2 oz) cottage
1/4 cup (2 oz) cottage by U.S. Department of Agriculture

Table of contents

Breakfast:

Cottage Cheese Breakfast Bowls: Start your day with these bowls combining cottage cheese, fresh berries, a scoop of protein powder, and a touch of honey. Blend in a food processor for a creamy texture similar to Greek yogurt.

High-Protein Pancakes: Mix cottage cheese with oats, eggs, and a scoop of your favorite protein powder. Cook on medium heat for pancakes that are a healthy breakfast option and a good source of calcium.

Savory Cottage Cheese Bowl: For those who prefer savory recipes, this bowl mixes cottage cheese with avocado, cherry tomatoes, and olive oil. It’s a great way to incorporate healthy fats and important nutrients into your morning routine.  

Cottage Cheese Toast: Upgrade your toast with a spread of cottage cheese, topped with sliced bell peppers and a sprinkle of cheddar cheese. Place under the broiler for a few minutes until the cheese melts for added deliciousness.

High-Protein Omelette: Whip up an omelette by adding 1/2 cup of cottage cheese into the egg mixture. Throw in fresh veggies and cooked chicken for extra protein and flavor.

Cottage Cheese Cake Overnight Oats: Combine 1/2 cup of cottage cheese with 1/2 cup rolled oats.  Mix in a touch of vanilla, and 1/2 a mashed banana and let sit overnight.  Top with fresh raspberries.  It’s one of the best ways to have cake for breakfast!  Add stevia as needed for sweetness.  

Lunch:

Cottage Cheese Alfredo Sauce: A healthier version of the classic alfredo made with cottage cheese, parmesan cheese, garlic and fresh herbs blended until smooth. Serve over your favorite gluten free pasta for a nutritious lunch.

Cottage Cheese and Quinoa Salad: A filling salad that combines the protein power of quinoa and cottage cheese with fresh greens and a lemon olive oil dressing.

Stuffed Bell Peppers: Mix cottage cheese, cooked lean ground turkey, and quinoa for a filling, then stuff into bell peppers. Bake in the oven until the peppers are tender.

Cottage Cheese Tacos: Replace traditional taco meat with a blend of cottage cheese, taco seasoning, and black beans, served in lettuce wraps for a low-carb option.

Savory Cottage Cheese Dip: Blend cottage cheese until smooth, then mix with diced tomatoes, green onions, and a touch of garlic for a dip that goes well with tortilla chips or fresh veggies.

Cottage Cheese Egg Salad: For a refreshing twist, mix chopped boiled eggs with cottage cheese, mustard, and herbs for a high-protein egg salad.

Dinner:

Cottage Cheese Lasagna: Substituting ricotta with cottage cheese is a great way to boost the protein content in this classic dish. Layer with cooked pasta, your favorite sauce, and plenty of vegetables. I’ve done it several times with my baked ziti recipe!

Cottage Cheese Pizza: Swap out mozzarella for cottage cheese on your pizza for an unusual but tasty twist. Add toppings like cooked chicken breast, spinach, and bell peppers for added nutrients.

Cottage Cheese Stuffed Chicken: Stuff chicken breasts with a mixture of cottage cheese, spinach, and sun-dried tomatoes, then bake until juicy and tender.

Creamy Cottage Cheese Vodka Sauce: Make a quick cottage cheese Vodka sauce to create a creamy, satisfying pasta dish paired with grilled chicken.  Zip cottage cheese with your favorite jarred marinara sauce and then heat and serve!  

You can easily replace the ricotta in this recipe with cottage cheese.

Cottage Cheese Burrito Bowl: Mix cottage cheese with rice, beans, and fajita vegetables for a hearty and nutritious meal.

Cottage Cheese Bolognese: Replace half the meat in your traditional Bolognese sauce with cottage cheese for a lighter, yet still protein-rich sauce.

Snacks:

Cottage Cheese Ice Cream: Combine cottage cheese with coconut milk and your choice of sweetener, then freeze for a healthy alternative to traditional ice cream. Check out my recipe here!

Cottage Cheese Energy Balls: Blend cottage cheese with oats, chia seeds, protein powder, and a bit of honey, then roll into balls and refrigerate—a perfect pre-workout snack.

Cottage Cheese and Fruit Parfait: Layer cottage cheese with fresh fruits, a drizzle of honey, and some granola for a quick and easy snack.

Cottage Cheese Dip for Fresh Veggies: Blend cottage cheese until smooth, then season with your favorite spice mix.  I like the Trader Joe’s Ranch seasoning for a kid friendly dip that pairs well with any type of fresh vegetables.

Cottage Cheese Caprese Bites: A simple snack of a slice of tomato, topped with a scoop of cottage cheese, basil leaf, and a drizzle of balsamic glaze. Don’t forget the flaky sea salt!

Cottage Cheese on Toast: Just scoop your cottage cheese onto your favorite gluten free bread or seed cracker. Top withe diced tomato, chive and everything but the bagel seasoning.

Additional Meal Ideas:

Protein-Packed Smoothies: Blend cottage cheese with fresh or frozen fruit, almond milk, and a scoop of protein powder for an easy way to increase your protein intake.

Cottage Cheese-Stuffed Avocado: Halve an avocado and fill with cottage cheese, topped with salsa and a squeeze of lime, for a balance of creamy and tangy flavors.

Cottage Cheese Frittata: Beat eggs with cottage cheese, pour into a baking dish, and add your choice of vegetables and cheese. Bake until set for a high-protein, easy meal prep option.

Cottage Cheese Meatballs: Combine cottage cheese with ground meat, breadcrumbs (gluten-free options available), and spices. Basically use in place of your liquid or eggs. Bake and serve with your favorite sauce.

Savory Cottage Cheese Crepes: Fill crepes with cottage cheese mixed with herbs and shredded chicken for a delightful lunch or dinner option.

Cottage Cheese and Berry Compote: A simple dessert or snack, layer cottage cheese with a homemade berry compote for a burst of flavor.

Incorporating cottage cheese into your meals is not only an easy way to boost your protein intake but also enhances the flavor and texture of dishes. From the creamy sauce of a lasagna to the sweet satisfaction of cheesecake, cottage cheese proves to be a great ingredient for anyone looking to maintain a healthy, high-protein diet. 

Benefits of eating cottage cheese

It’s a good source of high-quality protein.  With about 12 grams of protein per half-cup serving, cottage cheese is an excellent source of casein protein. 

It’s a source of bone-strengthening minerals: Cottage cheese is packed with calcium, phosphorus, and magnesium, which are vital for strong, healthy bones. 

Can be low in fat: Available in low-fat and nonfat varieties, cottage cheese is an excellent option for those looking to reduce their fat intake without sacrificing taste or nutritional value.

Gut Health Benefits: When produced with live and active cultures, cottage cheese can offer probiotics similar to yogurt, promoting a healthy gut microbiome. 

Macros

This is a list of ideas. You will need to play with the amounts you use to fit your macro goals. Feel free to DM or email me with questions!

References

1.  https://www.americandairy.com/health-wellness/benefits-of-dairy/cottage-cheese/

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Articles/

Low-carb & delicious Cheesy Cabbage Pizza recipe

Pizzas portioned out on plate

Who says pizza can’t be both delicious and healthy? Last night, I decided to put a creative spin on pizza by using cabbage as the crust.  

Cabbage as a pizza base may sound unusual, but these thick slices of low-carb deliciousness are not only satisfying but also packed with vitamin C, aiding weight loss (because they’re low calorie) and supporting immune systems thanks to their prebiotic fiber. Plus, it aligns perfectly with a whole foods approach to nutrition that I teach in my weight loss program – The FASTer Way to Fat Loss. The fact is, this unique take on pizza is perfect for your next week’s menu rotation—especially if you’re looking to keep things tasty and nutrient-rich.  Did I mention cabbage is likely the most affordable vegetable at the market?  

Jump to Recipe

Table of contents

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Ingredients:

  • Thick slices of green cabbage or red cabbage (I’ve tried both and they’re great)
  • 1/4 cup marinara sauce or tomato sauce per slice(Recommended brand: Rao’s)
  • 1/2 oz shredded mozzarella cheese per slice
  • Toppings of choice (we like turkey pepperoni)
  • Olive oil spray
  • Salt and pepper, to taste
  • Optional toppings: green onions, cherry tomatoes, garlic powder, fresh basil, mushrooms, pineapple and left over ham.  Sky’s the limit!  
Jump to Recipe
image of cabbage pizzas on sheet pan

Step-By-Step Guide:

Preparing Your Cabbage Base:

  1. Preheat your oven to 400 degrees Fahrenheit and prepare your baking tray.
  2. Cut your red cabbage into 3/4 inch slice rounds that will form the bases of your pizza.
  3. Lay them on a baking sheet and spray each slice with olive oil.
  4. Season with salt and pepper to infuse the slices with flavor.
  5. Roast in the oven until they reach a delectable golden brown, about 20 minutes.

Adding the Toppings:

  1. Once the first roast is done, carefully flip over each cabbage steaks.
  2. Spoon 1/4 cup of the marinara sauce over each round, creating a tomato mixture that mirrors traditional pizza.
  3. Sprinkle each with 1/2 oz of finely shredded mozzarella cheese.
  4. Add the turkey pepperoni or any other bite-sized pieces of your preferred toppings.
  5. Optional: For a burst of fresh taste, add green onions, cherry tomatoes, and a sprinkle of garlic powder or oregano.
  6. Return to the oven and bake at medium heat for another 10-15 minutes or until the cheese bubbles into melted perfection.

Serving:

  1. Garnish with fresh basil leaves.
  2. Serve hot.
Pizzas portioned out on plate

Why Cabbage Pizza?

The beauty of this cabbage pizza lies in its simplicity. With only three core ingredients, it takes the hassle out of dinner prep. Cabbage is a powerhouse vegetable, making these pizzas ideal for those on a keto diet, low carb or even carb-cycling, providing essential nutrients with minimal g fat.  

Because we’re baking the cabbage rather than frying, it retains much of its nutritional value. And thanks to cabbage’s flexibility, it pairs beautifully with nearly any topping. 

If you’re in meal prep mode, these pizzas are convenient to reheat and can make great quick lunches throughout the week. Plus, for anyone interested in weight management without compromising on taste, swapping your traditional pizza base with cabbage might just be the tip you’ve been looking for.

Social media platforms like TikTok have sparked a trend for innovative, health-focused recipes, and this cabbage pizza is sure to join the ranks as a great recipe for low carb meals.

Remember, when it comes to cooking, the joy is in the experiment. Swap ingredients, try new toppings, and find what works best for you and your dietary needs.

How they fit into macros

One 3/4 inch pizza with 1/4 cup marinara and 1/2 oz mozzarella cheese provides:

107 Calories

8g Carbohydrate

3g Fiber

6g Fat

6g Protein

Log your toppings individually to customize for your macros!

Pizzas portioned out on plate

Cabbage Pizza

3 ingredients and simple. Need I say more?
Print Recipe Pin Recipe
Cook Time 4 minutes
Course Main Course
Servings 4
Calories 107 kcal

Equipment

  • 1 Sheetpan lined

Ingredients
  

  • 1 head cabbage sliced into 3/4 inch pieces
  • 1 cup marinara sauce
  • 2 oz mozzarella cheese shredded

Instructions
 

  • Lay cabbage slices onto sheet pan. Spray both sides with olive oil spray. Season with salt and pepper to taste.
  • Bake at 400F for 20 minutes.
  • Flip cabbage and layer with sauce, cheese and toppings.
  • Cook for another 10-15 minutes until cheese is bubbly and melted.

Nutrition

Calories: 107kcalCarbohydrates: 8gProtein: 6gFat: 4gSaturated Fat: 2gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gCholesterol: 11mgSodium: 420mgPotassium: 579mgFiber: 3gSugar: 10gVitamin A: 583IUVitamin C: 87mgCalcium: 171mgIron: 2mg
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Articles/

Kid-friendly + Easy baked Turkey Meatball recipe

If you know me, you know I love my mom’s turkey meatballs.  They’re actually called kotlety, which is Polish for “meatball”.  They’re just downright comforting and very simple to make.  I love them with sauce, sliced cold onto a sandwich or just straight out of the fridge for a quick snack.  IYKYK.  So, honestly, I’m sharing this recipe more for myself, my brother and my sister so all of my nieces and nephew can enjoy and remember these as fondly as I do.  Thanks Mom!

Jump to Recipe

Kid appeal

The best part? This turkey meatball recipe is baked and can be a delicious dinner staple for every age—from younger children with little fingers to picky eaters who only eat one food – this is a strong contender. The flavorful meatballs are a mixture of ground turkey, breadcrumbs, and the secret ingredient, Locatelli Romano, making them perfect for a childhood food and well into adulthood. 

Ingredients You’ll Need:

  • 3 pounds lean ground turkey
  • 1/3 cup breadcrumbs
  • 1/4 cup grated Locatelli Romano cheese
  • 3/4 cup finely chopped parsley
  • 1/4 cup milk
  • 1 clove garlic
  • 1 large egg
  • Salt and pepper to taste

About the turkey

I’ve tried this recipe with 85%, 92% and 99% lean ground turkey.  I am always happier with the texture and flavor when I use 85 or 92% lean ground turkey.  Not to mention when I use 99% only, they need much less bake time, and could be done in about 30 minutes.  So while I love a good lean protein option, this one should be saved for low carb day.  I recommend going with 85% lean ground turkey.  

The secret ingredient – Locatelli Romano

We’ve tried making this dish with parmesan cheese in a pinch, and it is simply not the same.  Locatelli Romano cheese has a deep, sharp and salty flavor that literally makes this recipe.  Don’t try to substitute it!  Buy a large chunk and grate with a box grater or microplane when you need it for this recipe.  

​Don’t skimp on the parsley

Let me tell you why.  This recipe has a lot of umami rich ingredients.  With turkey and egg and cheese, it needs the brightness from the parsley and while 3/4 cup chopped seems like a lot (I sometimes add more) and it’s really what makes it such a great recipe.  

A Few ‘Great Ways’ To Serve These Meatballs:

  • Over your favorite pasta with marinara sauce for a quick meal.
  • Paired with sweet potato fries or brown rice and broccoli for a well-balanced plate.
  • Smothered in Rao’s marinara or any tomato sauce you love served on a whole grain roll.
  • Stored in an airtight container, they make for fantastic meal prep options for a quick meal the next day.

Instructions for Making Mom’s Turkey Meatballs:

Jump to Recipe
  1. Preheat your oven to 375 degrees F and line a baking sheet with non-stick parchment sheets or parchment paper for fast cleanup.
  2. In a large mixing bowl, combine all ingredients.  Integrating a food processor might seem like an easy way, but some things are best done the traditional way, ensuring the turkey mixture retains its texture.
  3. Into the turkey mixture go the grated Locatelli Romano, breadcrumbs, fresh parsley, and milk. Using a wooden spoon, mix until you’ve got a consistent meatball mixture.
  4. Crack in the egg, and crushed garlic followed by a sprinkle of salt and pepper. Mix until combined.
  5. Time to shape these simple turkey meatballs! With clean hands or a set of scoopers, form the turkey mixture into perfect balls. For consistent sizes, use a small cookie scoop—it also makes the prep time fly by while keeping my hands clean!
  6. Place the meatballs on the prepared baking sheet ensuring they’re spread out evenly. 
  7. Bake the meatballs in the preheated oven until golden and cooked through, with an internal temperature of 165 degrees F—this usually takes 50 minutes.

Protein Options

For those who like to tinker in the kitchen, here are different ways to modify this new recipe:

  • Swap ground turkey for ground chicken or lean ground beef.
  • Turn them into paleo turkey meatballs by using almond flour instead of breadcrumbs.
  • Hide additional nutrients like finely diced red onion or grated sweet potatoes into the mix for hidden vegetables.
  • Make a double batch of these baked meatballs and store extras in the freezer for an even quicker family meal next time. For other batch cooking ideas, check out this article.

Macros and Nutrition

I broke out the serving for these to one meatball so you can create a serving of 2, 3, 4 or more meatballs to meet your individual macro needs.

When made with 85% lean turkey, one meatball has:

Carb: 1g

Protein: 14g

Fat: 2g

Other Family Favorite recipes to try

1
Three Cheese Baked Ziti with Meat and Hidden Mushrooms
Check out this recipe
2
close up photo of farfalle
Creamy Ricotta Pasta with Veggies and Pine nuts
Check out this recipe
3
salmon on top on lemon slices.
Why I eat leftover salmon straight from the fridge
Check out this recipe

Follow me on IG for more daily inspo in my stories: @miss_nutritious_eats

Mom’s Turkey Meatballs

Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 50 minutes
Course Main Course
Servings 24
Calories 78 kcal

Equipment

  • 1 Sheetpan
  • 1 baking dish 9×13

Ingredients
  

  • 3 pounds ground turkey 85% lean
  • 1/3 cup bread crumbs
  • 1/4 cup Locatelli Romano cheese grated
  • 3/4 cup parsley chopped
  • 1/4 cup milk
  • 1 clove garlic I use Dorot
  • 1 egg
  • salt and pepper to taste

Instructions
 

  • Gently combine all ingredient in a large bowl.
  • Use a small ice cream scoop to form into even balls. (about 24)
  • Bake at 375 F for 1 hour.

Nutrition

Calories: 78kcalCarbohydrates: 1gProtein: 14gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.5gTrans Fat: 0.01gCholesterol: 39mgSodium: 57mgPotassium: 188mgFiber: 0.1gSugar: 0.2gVitamin A: 190IUVitamin C: 3mgCalcium: 22mgIron: 1mg
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Articles/

Why I eat leftover salmon straight from the fridge

salmon on top on lemon slices.

Atlantic salmon is a weekly staple for us when it comes to healthy eating.  (I’ll save why this is my preference for another post!) It’s a delicious fish that can be prepared in a variety of ways whether you’re buying fresh or frozen salmon from the grocery store.  

Leftover salmon from the day before is delicious protein source. Have you ever tried eating cold salmon? Personally, I think it’s the best way to eat it for convenience, taste and avoiding that fishy smell! Read on, and I’ll explain 🙂

Table of contents

The fastest way to prepare salmon

Jump to Recipe

Before Kids

I used to roast fresh salmon or defrosted salmon in my toaster oven or in a 400 F oven.  I would remove any excess moisture with a paper towel, coat with a bit of olive oil spray, season with Seasonello and top with lemon slices and roast for 15-20 minutes depending on the thickness of the fish.  Still a great way to prepare salmon, (and I still do when cooking for a large crowd), but on a normal weeknight, every minute counts.

After Kids

While the above method seems pretty quick and painless, I now have even less time and this is BY FAR, my favorite way to prepare salmon – bonus my husband even likes it too!  

  1. Take a 6-8oz frozen salmon fillet out of packaging and place directly in 400F bucket air fryer.  
  2. Spray with olive oil spray, season with salt and pepper or Seasonello and top with lemon slices.  
  3. Cook for 14 minutes (from frozen) and serve!!  
  4. Salmon should look opaque and golden and reach an internal temperature of 145 F with a food thermometer when done.

When it’s cooked at a high temperature like this, the outside gets a little color to make it appealing and the inside is flakey and moist.  

I can usually fit 3 salmon fillets in my air fryer and I usually try to make at least one extra piece of salmon for lunch the next day.  

How to store cooked salmon properly

Storing leftover salmon properly is crucial to ensure food safety and to maximize its shelf life. After cooking salmon, let it cool to room temperature before storing it in an airtight container or wrapping it tightly in plastic wrap or aluminum foil. This will keep it fresh for up to 3-4 days.

Why I eat cold leftover salmon straight from fridge

Now, back to the topic of why I eat cold leftover salmon straight from the fridge. There are a few reasons why this is a great choice.

Convenience: 

Eating cold leftover salmon is a great way to save time and effort. You don’t have to worry about reheating it or going through the whole cooking process again. I like to eat it as is, make salmon salad out of it, add it to a salad or even make a sandwich. 

Taste: 

As strange as it may sound, leftover cold-cooked salmon can taste even better than the first time you had it. The flavors have had time to meld together, and your taste buds may pick up on different nuances that you didn’t notice before. Because salmon is a fattier fish, it maintains a moist flaky texture too which makes it very satisfying to eat.  My kids prefer salmon cold too.  

No Fishy Smell:

There’s something to be said about office kitchen etiquette about salmon.  When you’re eating it, everyone knows it because of they fishy odors!  When you have it cold with your meal, it still tastes great, and won’t smell up the whole kitchen the way reheated fish does.  

Roasted salmon pinterest pin

Nutritional benefits: 

Salmon is rich in omega-3 fatty acids, which are important for brain function and overall health. Eating cold leftover salmon is an easy hands off way to get more of these beneficial nutrients in your diet.

Rich in Omega-3 fatty acids: Seafood, especially oily fish like salmon, tuna, and sardines, are excellent sources of Omega-3 fatty acids that are essential for heart and brain health.

High in protein: Seafood is a great source of lean protein, making it an ideal option for those looking to increase their protein intake without consuming excess calories or unhealthy fats.

Low in saturated fat: Compared to other animal proteins, seafood contains lower amounts of saturated fat. This makes it a healthier option for those looking to maintain cardiovascular health.

Contains essential vitamins and minerals: Seafood is rich in vital nutrients like vitamin D, selenium, iodine, and zinc, which play crucial roles in maintaining overall health.

Helps prevent chronic diseases: Regularly consuming seafood has been linked to a reduced risk of chronic diseases like heart disease, Alzheimer’s disease, and depression due to its high nutrient content.

Supports healthy growth and development: Seafood is especially important for children and pregnant women as it provides essential nutrients for proper growth and development.

Lowers inflammation: The anti-inflammatory properties of Omega-3 fatty acids found in seafood can help reduce inflammation in the body, which is linked to many chronic diseases.

Aids in weight management: Due to its high protein content and low calorie density, seafood can be beneficial for weight management by promoting satiety and reducing overall calorie intake.

To enjoy cold leftover salmon straight from the fridge, simply take it out of the container and enjoy, or let it sit at room temperature for a few minutes and top with lemon juice. 

Other salmon recipes

I know my roasting method is basic, but it works and it’s delicious.  I’m not a fan of coating with cream cheese or feta cheese because it is already a good source of healthy fats.  And for basic weeknight meals, balance is important.  We talk a lot about that if you enroll in the FASTer Way and are focused on health too!  

4
Quick High Protein Salmon Salad
Use canned or leftover salmon to make this recipe.
Check out this recipe
5
Tuna poke in a blue bowl
Tuna Poke Salad
If you're loving salmon, use sushi grade salmon in this recipe instead of tuna!
Check out this recipe
6
salmon on top on lemon slices.
Baked Salad
Top this with salmon – it's soooo good!
Check out this recipe

You can easily turn leftover salmon into salmon cakes by combining with a bit of bread crumbs, chopped bell peppers, red onions and mayo or egg.  Form into salmon patties and cook over medium heat with a little olive oil on stovetop until brown and cooked through.  

One recipe I do really love is this simple salmon salad, which you can make with canned or cold cooked salmon.  It would also be phenomenal over baked salad too!

Roasted salmon on plate.

Air-fryer Roasted Salmon

Use salmon straight from the freezer.
Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 14 minutes
Total Time 15 minutes
Course Main Course
Cuisine American
Servings 1
Calories 242 kcal

Equipment

  • 1 basket style air fryer I have found if I use my other toaster oven style air fryer, I need to add a few minutes to cook time. And it tends to make a mess.

Ingredients
  

  • 6 oz Atlantic Salmon fillet, frozen I like Costco fillets
  • Seasonello or salt and pepper

Instructions
 

  • Preheat air-fryer to 400F.
  • Place frozen salmon on parchment liner in air fryer basket and let cook for 14 minutes.
  • Should reach an internal temperature of 145F with a meat thermometer when done.

Nutrition

Calories: 242kcalProtein: 34gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gCholesterol: 94mgSodium: 75mgPotassium: 833mgVitamin A: 68IUCalcium: 20mgIron: 1mg
Keyword air fryer, easy, fast, protein, simple
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Recipe/

The Ultimate Yellowfin Tuna Poke Salad Recipe

overhead shot of poke bowls on a blue surface

If you like sushi – then this recipe is for you. I recently tested this recipe originally from dole.com and made a few tweaks and it is my new obsession.

Poke (pronounced “POH-kay”) has surged in popularity, becoming a staple of healthful eating for many. A traditional Hawaiian dish that has leaped from the islands to the mainland, poke bowls are known for their fresh fish, vibrant sauces, and the sheer satisfaction of customizable, bowl-based feasting. Today, I’m sharing a Yellowfin Tuna Poke recipe. 

Jump to Recipe

Once you make you’re own fresh poke, I think it’s safe to say – you’ll be hooked!

Ingredients & Substitutions for yellowfin tuna poke

  • Red wine vinegar: substitute with a splash of another acidic component like apple cider vinegar for a similar tangy kick.
  • Honey: for a different type of sweetness or if honey is not on hand, try using agave syrup or a dash of sugar.
  • Lime juice and zest: lemon in combination with orange juice would be nice.
  • Garlic: I would consider using frozen pureed garlic for this if fresh wasn’t available.
  • Fresh parsley and mint: cilantro would offer a similar freshess.
  • Crushed red pepper : optional
  • Sushi-grade Yellowfin tuna:consider using other types of sushi-grade fish such as Ahi tuna, salmon or cooked shrimp
  • Pineapple and watermelon 
  • Red Onion: sweet yellow onion 
  • Green Onions
  • Pine nuts: macadamia nuts would be a great alternative.
tropical poke in blue bowl pin

How to make yellowfin tuna poke

  • Combine vinegar, honey, lime zest and juice, garlic, parsley, mint and red pepper in medium bowl. Add tuna and toss to evenly coat. Set aside.
  • Stir together pineapple, watermelon and red onion, in large bowl. Spoon over tuna. Sprinkle with green onion and nuts.

Serving Suggestions

Serve your tantalizing Yellow Fin Tuna Poke with:  

unrecognizable cook putting onigiri into container
  • white rice
  • cauliflower rice
  • brown rice 
  • avocado slices
  • sriracha mayo
  • black sesame seeds 
  • nori sheets

Crafting the Perfect Bowl of Yellowfin Tuna Poke

Now comes the fun part. Poke bowls are a great way to use up a variety of items from the fridge or freezer.  

Step 1: Sushi-Quality Yellowfin

A sushi-grade quality is non-negotiable as we will be enjoying this dish on the raw side. sushi-grade tuna can usually be found in specialty or high-end grocery stores, I found mine at Whole Foods in the freezer section – it was even on sale! You can also purchase sushi grade fish from many grocery store sushi counters.  

Step 2: Cube with Care

Handling tuna, especially when it’s to be enjoyed raw, deserves attention. Think precision and uniform cubes of about 1/4-inch in size. This not only aids in even marination but ensures a pleasant mouthfeel.  I recommend cutting the fish when it is still frozen to prevent tearing.  

Step 3: The Marinade Matters

When crafting a Yellowfin Tuna Poke, the marinade is the soul of the dish. This recipe combines honey, red wine vinegar and lots of lime juice and zest and red onion.  

Step 4: Add More Produce

Every great dish has a produce sidekick, and the Yellowfin Tuna Poke is no exception. Sky is the limit.  Add daikon radish, cabbage slaw or crunchy carrots for color.  

Step 5: The Bowl Build

Take a large bowl and layer the base with a sticky grain, whether that’s traditional white sushi rice, or a health-conscious substitution like cauliflower rice or brown rice. Place the marinated poke salad on top, then artfully arrange your toppings.  Think – avocado, seaweed salad, or edamame.  

Step 6: The Final Splash

Some extra drizzles of the marinating sauce, a dollop of spicy mayo, a couple of dashes of sesame seeds, and perhaps a wedge of lime to brighten the flavors, and your ultimate Yellowfin Tuna Poke bowl is ready to be relished in all its healthful glory.

Tips and Tricks for the Freshest Poke Bowl Experience

Tip 1: Keep It Cool

Yellowfin Tuna Poke is at its prime when its components are cool and freshly assembled. Keep it chilled until the moment of serving.

Tip 2: Spice Sensibly

Use spice to enhance, not to dominate. The same goes for the spicy mayo—less can certainly be more in this case.

Tip 4: Serve with the Right Sides

Traditional sides include edamame, pickled ginger, or even kale for those seeking a heartier accompaniment. Choose your sides wisely to complement the dish and your preferred taste.

Tip 5: The Deconstructed Roll

Transform the poke experience into a deconstructed sushi roll by serving the ingredients alongside a bed of leafy greens or even in a nori wrap for a handheld taste adventure.

Is Raw Tuna Safe to Eat?

Addressing the question that often stops poke enthusiasts in their tracks—Is raw tuna safe? Here’s the raw truth. When sourced from trusted vendors, and prepared and stored properly, the risks are minimal. Always look for the word ‘sushi-grade’ to ensure a certain level of safety in handling and quality.

Cooling in Confidence

Rapid and sustained cooling prevents bacteria growth. If the fish is not to be consumed immediately, keeping it in an airtight container, placed on top of ice, ensures it stays out of the temperature danger zone.

pinterest pin for poke

The Health Check

For those with medically restrictive diets or concerns, it’s best to consult a professional before including raw fish. But for average, health-conscious consumers, the occasional inclusion of Yellowfin Tuna Poke can be a fantastic addition to a well-rounded diet.

​Nutrition Benefits

Lower in sodium

This recipe relies on the natural salinity from the yellowfin tuna and does not used added soy sauce or coconut aminos for flavor.  This makes this recipe a great fit for anyone who is concerned with sodium, blood pressure or overall heart health.  

Heart-healthy fat

Tuna is a natural source of healthy fats such as omega-3 fatty acids. These fats have been shown to improve heart health, reduce inflammation in the body, and may even help with cognitive function.

Lean protein

Yellowfin tuna is a great source of lean protein, making it an ideal choice for those looking to build muscle or maintain a healthy weight. It also contains essential amino acids that our bodies need for various functions, including tissue repair and hormone production.

Macro Friendly

This recipe delivers protein and carb macros with little fat. It’s made with whole foods and is perfect on it’s own for a low macro day, or it can be combined with more macro dense foods for regular macro or feast day. Check out this post to learn more about macros and the FASTer Way to Fat Loss.

Tuna poke in a blue bowl

Yellowfin Tuna Poke

Print Recipe Pin Recipe
Prep Time 10 minutes
Total Time 10 minutes
Course Appetizer
Servings 8
Calories 118 kcal

Ingredients
  

  • 1 tablespoon red wine vinegar
  • 2 tablespoons honey optional
  • Grated peel 1 lime
  • 2 tablespoons fresh lime juice
  • 1 garlic clove finely chopped
  • 2 tablespoons finely chopped fresh parsley
  • 2 tablespoons finely chopped fresh mint
  • 1/8 tsp crushed red pepper
  • 3/4 pound sushi-grade Yellowfin tuna cubed
  • 3 cups fresh DOLE® Tropical Gold® Pineapple cut into chunks
  • 2 cups watermelon cut into chunks
  • 1/4 cup finely chopped DOLE Red Onion
  • 1 tablespoon DOLE Green Onion chopped
  • 1 tablespoon pine nuts

Instructions
 

  • Combine vinegar, honey, lime peel, lime juice, garlic, parsley, mint and red pepper in medium bowl.
  • Add tuna and toss to evenly coat. Set aside.Stir together pineapple, watermelon and red onion, in large bowl. Spoon over tuna. Sprinkle with green onion and nuts.

Nutrition

Calories: 118kcalCarbohydrates: 17gProtein: 11gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.3gTrans Fat: 0.01gCholesterol: 17mgSodium: 22mgPotassium: 336mgFiber: 1gSugar: 13gVitamin A: 425IUVitamin C: 36mgCalcium: 20mgIron: 1mg
Keyword low macro, poke, protein
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Articles/

Two ingredient soup hack (creamy + nourishing)

delicious pumpkin soup in ceramic bowl

As a mom and dietitian, I’m always on the hunt to make something wholesome and easy to feed myself and my kids – and this one hits the mark for both. You can warm up your soul with this quick and easy two-ingredient soup hack that is perfect for those busy weekdays or whenever you need a quick dinner fix. It also happens to be an excellent way to get your kids to eat vegetables! Plus you can add to it to create a macro balanced meal or snack.  It is literally the easiest soup recipes I have ever tested.

This recipe is built on the convenience of frozen mirepoix and chicken broth from the grocery store, making it a great go-to meal when you’re short on time.

Table of contents

Jump to Recipe

Ingredients and Alternatives:

For this basic recipe, you will only need two main ingredients, frozen mirepoix and broth, but you can add additional ingredients to customize the soup to your own preference. 

Frozen mirepoix

  • This is a combination of pre-diced celery, onion and carrot.  I usually have a bag in the freezer.  
  • This soup is equally as good with fresh mirepoix, my local Trader Joe’s and Harris Teeter always have it available in the produce aisle.  When I buy fresh, I generally try to cook it the same day.  
  • You could always use 3/4 cup each of diced carrots and celery with 1 cup of diced onion.  
Chopped onions, carrots, leeks and turnips for soup.

Chicken stock

Bowl of broth herbs and spices to make chicken soup
  • Vegetable stock is a perfect alternative if you’re vegan, vegetarian or trying to follow a more plant based lifestyle.
  • Beef stock will add a deeper umami flavor to this soup.
  • Turkey stock is a great alternative to chicken stock.
  • Bone broth may also be used.  This option will offer a more protein rich soup.  

​Make it your own

  • Feel free to add fresh herbs, such as thyme or rosemary, to elevate the soup’s flavor, or hot sauce to add an extra kick.
  • Try adding a can of tomatoes to make a tomato-based soup.
  • Grate or add a cube of fresh ginger to the mirepoix for a nutrient and flavor boost.
  • Serve with poached shrimp for an elegant starter or light lunch.
Jump to Recipe

Steps to Make It:

  1. Start by heating up a large pot on medium heat and adding a tablespoon of olive oil.
  2. Add the frozen mirepoix mixture and cook for 5-7 minutes until it’s soft and fragrant.
  3. Pour in the chicken or vegetable broth, enough to cover the mirepoix, and let it come to a boil.
  4. Turn down the heat and let the soup simmer for at least 15 minutes.
  5. Use an immersion blender to puree the soup until you reach the desired consistency.
  6. If you want a thinner soup, add more warm chicken or veggie stock and blend.  
  7. Serve hot with toppings of your choice.
Home blender

The beauty of this recipe is that it is perfect for anyone looking for a warm and hearty soup without having to spend hours in the kitchen. This is perfect for those who are seeking a healthy option but don’t want to sacrifice flavor.

Interesting Ways to Serve It:

Bowl of creamy soup decoreated with crema and herbs

If you’re looking to mix things up, try serving this soup as a base for a poached egg. 

You can also roast sweet potato cubes and add them to the soup for a seasonal twist. 

For extra creaminess, add a dollop of Greek yogurt, (heavy cream or sour cream work too!) 

 Serve with crusty bread, green onions, and black pepper.

Top with croutons or toasted pumpkin seeds for an extra crunch.

This two-ingredient soup is an easy favorite during any time of year and is perfect for children and adults alike.

How to store It:

You can pop any leftover soup in the freezer in an airtight container for a quick and easy lunch. I recommend pouring into pint containers for easy meal prepping and portioning.

Nutrition & Macros:

This soup is packed with nutrients from the vegetables and broth. Mirepoix, made from a mix of carrots, celery, and onions, is an excellent source of vitamins and fiber. It is also great for hydration.

It has about 100 calories per serving and is made with real whole food ingredients.

  • Carbohydrates 5g
  • Protein 6g
  • Fat 3g

These values may change if you use a different broth such as bone broth or vegetable broth.

If you’re following the FASTer Way, save this recipe for low macro day. It’s will definitely help you feel full and hit your macro targets.

If you’re in a soup mood, you should try this split lentil soup recipe. It’s high protein and fiber gets better with time.

Don’t hesitate to make it your own by adding your own twist to the recipe. Happy cooking!

delicious pumpkin soup in ceramic bowl

2 Ingredient Soup

This recipes is so easy and comes together quickly for a cozy soup.
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Cook Time 45 minutes
Total Time 45 minutes
Course Soup
Cuisine American
Servings 4
Calories 109 kcal

Equipment

  • 1 blender

Ingredients
  

  • Frozen Mirepoix
  • 32 ounces chicken stock

Instructions
 

  • Heat 1 tbsp olive oil in stock pot.
  • Add frozen bag of mirepoix and cook over medium heat until translucent and soft. About 10 minutes.
  • Add broth or stock to vegetables and let simmer for 20 minutes.
  • Transfer hot soup to blender and blend until smooth.
  • Serve and enjoy

Nutrition

Serving: 4gCalories: 109kcalCarbohydrates: 15gProtein: 6gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 1gCholesterol: 7mgSodium: 374mgPotassium: 238mgFiber: 2gSugar: 7gVitamin A: 35IUVitamin C: 4mgCalcium: 9mgIron: 0.5mg
Keyword easy, kid friendly
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Recipe/

Unbelievably easy Yogurt marinade for chicken skewers

Chicken skewers

I came across this recipe a few years ago in one of my cookbooks and it’s been a staple ever since. I make it often during summer grilling season and it’s so easy to remember that I can make it while away on vacation! The marinade time is relatively low making it a good option for weeknight meals too. It’s one of my favorite chicken recipes because it requires very little prep work and they have so much flavor!

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Table of contents

What you need to make these chicken kabobs

Ingredients

  • Chicken pieces – I like to use boneless skinless chicken breasts cut in to 1-inch pieces. Boneless skinless chicken thighs also work well. If you don’t want to make kabobs, you can use your favorite cut of chicken and bake or roast until 165F.
  • Greek yogurt – The original recipe calls for full fat greek yogurt. I’ve made it with fat free Greek and plain yogurt and it also worked well.
  • Red curry paste – This is the secret ingredient. It’s where maximum flavor and color comes in. I prefer the Thai Kitchen brand. If you can’t find it, try a mix of tomato paste, garlic and fresh ginger, red chili powder and lemon zest.
  • Kosher salt and olive oil

Other equipment

  • Wooden skewers or metal skewers
  • Instant read thermometer
  • Outdoor grill, gas grill or indoor grill pan
  • Baking sheet to place raw chicken skewers
  • Plastic wrap
  • Plastic gloves

How to make yogurt curry chicken skewers

First, combine the plain greek yogurt, curry paste, salt and oil in a large bowl. Mix well and set marinade ingredients aside.

Next, cut your chicken into one inch pieces if necessary.

Place pieces of chicken into marinade. Once coated, place chicken onto skewers, cover with plastic wrap and place in the refrigerator for 20 minutes.

For best results, preheat your grill to ensure grill grates are hot.

Place skewers onto prepared grill and let cook for about 25 minutes, turning once half way through. Skewers should be golden brown and reach an internal temperature of 165F when done. Discard extra marinade.

Store leftovers in an airtight container for 3-5 days in the refrigerator.

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Why does yogurt make a good marinade?

Yogurt is a good source of healthy bacteria for your gut. That same live active bacteria also happens to be what makes it a good marinade, tenderizing your chicken within a short amount of time.

What to serve with these easy chicken skewers

Serve cooked skewers with…

  • Roasted red onions and broccoli
  • Warm pita bread
  • Traditional Greek salad with tomato, olives and feta
  • Small side salad
  • Roasted potatoes and a squeeze of fresh lemon juice
  • Sliced cucumber and tzatziki
  • Hummus and stuffed grape leaves

Nutritional information and macros

This grilled chicken is versatile for regular macro and low carb days. This recipe makes 6, 5 oz cooked portions with the following macros. If you need other macro friendly recipes check out my chicken fajitas, egg roll in a bowl or pulled chicken recipes! All super easy and macro friendly.

Calories: 221

Fat: 7g

Carbohydrate 1g

Protein 35g

Yogurt Curry Chicken Skewers

This recipe couldn't be faster to throw together, and it's a complete crowd pleaser.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Main Course
Servings 6
Calories 221 kcal

Ingredients
  

  • 1/2 cup full fat greek yogurt
  • 2 tbsp red curry paste
  • 1 tsp kosher salt
  • 1 tbsp olive oil
  • 2 pounds chicken breast skinless, boneless

Instructions
 

  • Combine first four ingredients in a large bowl and set aside.
  • Cut chicken into 1 inch cubes if necessary. Then add to yogurt mixture.
  • Let chicken sit in marinade for 20 minutes in the fridge.
  • Grill over medium high heat until internal temperature reads 165F. About 25 minutes.

Nutrition

Calories: 221kcal
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie