Tag: easy

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Gluten & Dairy Free Cranberry Coconut Bars Recipe

Autumn is nearly upon us, and what better way to celebrate than with a treat that can double as an afternoon snack or just something to enjoy with a cup of tea? These would also be cute to serve at holiday parties wrapped in parchment paper. They’re just the thing you need when you’re craving something sweet but still want to stick to your gluten free diet. The first time I made these I was plesantly surprised with the flavor and texture.  They’re a softer version of a granola bar and remind me of my moms famous chocolate almond oaties.  (THE BEST cookie ever!) Also good are these 3 ingredient banana cookies that can double as breakfast. You’re welcome!

These are the perfect treat to add to your cookie platter to accomodate your GF guests this holiday season.  They can also be made in one bowl with a spatula.  No need to pull out your mixer and paddle attachment. Careful… these may easily become your favorite dessert for this time of year.  

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Ingredients and substitutions:

  • almond milk or milk of choice.  Coconut milk would be a great option.
  • brown sugar – You could use coconut sugar or any other dry sugar like white sugar.  If you use maple syrup, agave or honey the mixture may become too wet.  
  • ground flax seed – chia seeds work well here too. The flax helps to bind the recipe, similar to eggs. Check out this flax egg recipe for heart healthy or vegan cooking.
  • coconut oil – any neutral oil will work for this.  Avocado oil, safflower oil or vegetable oil all work well.   
  • vanilla extract
  • very ripe bananas – pumpkin puree would be good here, but make sure you like pumpkin flavor!
  • dried cranberries – cranberries without added sugar are TART, so be ware of what you buy and what you have on hand. In this case, I like that they balance the sweetness from the coconut.
  • rolled oats – you can use instant oats instead.  I do not recommend using steel cut oats, they will be too firm.  
  • unsweetened coconut flakes
  • cinnamon
  • gluten-free flour blend – I like the King Arthur gf flour blend.  It can be used as a 1:1 substitute for your AP flour.  If you don’t have an intolerance, you can use regular flour.
  • kosher salt or sea salt 

Optional mix ins:  walnuts, orange zest, white chocolate chips, dark chocolate chips, mini marshmallows or raisins.  

Why You’ll Love These Cranberry Bars

These bars are the perfect balance of sweet and tart, thanks to the dried cranberries and the subtle sweetness of coconut. I like to cut them into 16 squares so I can have two (which is a full serving) or just one as a quick snack to limit macros.

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Step-by-Step Instructions

Step 1: Prep Your Baking Pan and Oven

Preheat your oven to 350°F (175°C). Line an 8×8 inch baking pan with parchment paper, leaving an overhang for easy removal later.

Step 2: Prepare Flax Seed Mixture

In a small bowl, mix 2 tablespoons of ground flax seed with 6 tablespoons of water. Set aside for 5 minutes to thicken.

Step 3: Combine Wet Ingredients

In a large bowl, mash the very ripe bananas with a fork. Add the melted coconut oil, almond milk, brown sugar, and vanilla extract. Mix well until all the ingredients are combined.

Step 4: Mix Dry Ingredients

In a separate bowl, combine the gluten-free flour blend, baking powder, cinnamon, and kosher salt.

Step 5: Combine Wet and Dry Ingredients

Gradually add the dry ingredients to the wet ingredients, mixing until just combined.

Step 6: Fold in Oats, Coconut, and Cranberries

Fold in the unsweetened coconut, dried cranberries, and rolled oats. The batter should be thick and well mixed.

Step 7: Bake

Spread the batter evenly into the prepared baking pan. Bake for 30-40 minutes, or until the top is golden brown and a toothpick inserted into the center comes out clean.

Step 8: Cool and Slice

Allow the bars to cool in the pan for 10 minutes, then transfer them to a wire rack to cool completely. Once cooled, slice into bars and enjoy!

Optional:

For an extra touch, drizzle with melted white chocolate and then wrap in parchment with bakers twine.

Tips for the Perfect Cranberry Coconut Bars

Use High-Quality Ingredients

For the best results, use high-quality, certified gluten-free ingredients, especially if you have gluten intolerances!  King Arthur and Bob’s Red Mill both have a variety of options.  

Customize Your Bars

Feel free to add in some orange zest or fresh cranberries for extra flavor. 

Storage

Store your gluten-free cranberry coconut bars in an airtight container at room temperature for up to a week. Once cooled, I place them in a gallon zip lock bag and then freeze for up to 3 months for quick lunch additions or snacks.

Tips for Macros

This recipe makes 8 servings. I prefer to cut them into 16 squares, so I can enjoy half quickly.

With 29g carb, 13g fat and 3g each protein and fiber these are satisfying, nutrient dense and made of whole foods to fuel your activity!

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If you loved this recipe, be sure to check out my other gluten-free baking recipes (like my gluten free blondies) and sign up for our newsletter to get new recipes delivered straight to your inbox.

Happy baking!

Cranberry Bar – Gluten Free

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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Dessert
Cuisine American
Servings 8
Calories 240 kcal

Ingredients
  

  • 1/4 cup coconut milk or milk of choice
  • 1/2 cup brown sugar
  • 1 tbsp ground flax seed
  • 1/4 cup coconut oil melted
  • 1 tsp vanilla extract
  • 2 each rips bananas
  • 1/3 cup cranberries dried
  • 1.5 cups rolled oats
  • 1/2 cup unsweetened coconut
  • 1/2 tsp cinnamon
  • 1/4 cup gluten free flour mix
  • 1/2 tsp baking powder
  • 1/8 tsp kosher salt

Instructions
 

  • Preheat oven to 350F. Line 8 inch square pan with parchment and set aside.
  • Peel and mash bananas in large bowl. Add sugar, flax, milk, oil and vanilla. Whisk together.
  • In another bowl, mix your dry ingredients. Add the wet mixture to the dry mixture and stir well. Pour batter into pan and smooth out with a spoon or hands and press it down firmly.
  • Bake at 350°F for 40 minutes until the edges begin to golden and it is slightly firm to touch. Allow to cool in pan for 10 minutes before transferring to a wire rack and cooling completely. Slice into 8-16 bars.

Nutrition

Serving: 8gCalories: 240kcalCarbohydrates: 29gProtein: 3gFat: 13gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 71mgPotassium: 134mgFiber: 3gSugar: 15gVitamin A: 3IUVitamin C: 1mgCalcium: 43mgIron: 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
Recipe/

Healthier Recipe for chewy Gluten-Free Blondies

No butter, no eggs, xanthan gum

Full disclosure.  This recipe is still a treat, AND it has a good amount of sugar in it.  That said, these have a lot of redeeming qualities like protein, fiber and healthy fats because we’re using almond butter, almond flour and white beans  to keep it vegan if that’s a concern for you. I know, I said beans.  But stick with me, no one will know they are in there.  

So… if you’re craving a sweet treat but want to keep it healthy-ish these healthier blondies will satisfy your sweet tooth while keeping your macros on track. These blondies are vegan, vegetarian, and gluten-free, making them perfect for anyone with dietary restrictions or preferences. Plus, they’re made from simple ingredients that you probably already have in your pantry.

Table of contents

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Ingredients

Here’s what you’ll need to make these delicious and healthier blondies:

  • 1 can white beans, drained and rinsed very well
  • 1 tsp baking powder
  • 1/4 tsp each of salt and baking soda
  • 3/4 cup granulated sugar (you can also use coconut sugar, or light brown sugar for a distinct taste)
  • 1/2 cup almond flour or almond meal
  • 1/4 cup mashed banana
  • 1/4 cup nut butter (like almond butter or peanut butter)
  • 1/4 cup chocolate chips (or butterscotch chips if you prefer)
  • 1 tsp vanilla extract
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Instructions

Follow these steps for the best results:

Preheat Your Oven

  1. Preheat your oven to 350 degrees Fahrenheit. Grease an 8×8 baking pan or line it with parchment paper to prevent sticking.

Blend Ingredients

  1. In a good food processor, blend all the ingredients (except the chocolate chips) until very smooth. If you don’t have a food processor, an electric mixer and a large mixing bowl will work too.  Just ensure to blend the beans very well.

Incorporate Chocolate Chips

  1. Mix the chocolate chips into the blondie batter using a wooden spoon. You can also add some chocolate chips on top for extra gooeyness.

Bake

  1. Scoop the batter into the prepared baking pan.  I used a square baking tin. Bake for 30 minutes. The blondies will look a little undercooked when you take them out, but they will firm up as they cool to a golden brown once they reach room temperature.

Cool Down

  1. Allow the blondies to cool in the baking pan.  Once cooled, you can cut them into squares. Store the blondies in an airtight container to keep them fresh.

Additional Tips

Gluten-Free Options

 For those avoiding gluten, ensure all your dry ingredients, like almond flour, are certified gluten-free. Bob’s Red Mill and other high-quality brands offer great options.  These are made with naturally gluten-free ingredients, but you’ll want to be sure they’re certified if you have celiac disease.

Sweetener Alternatives

If you’re looking to reduce the sugar content, consider substituting granulated sugar with monk fruit sugar. It’s a natural sugar substitute that can be exchanged 1:1 for regular sugar in baking.  It’s a little pricey though, but worth it if you need to keep refined sugars down.  

I don’t recommend maple syrup or honey for this recipe because the blondies won’t firm up as needed with it.  The structure of the solid sugar is what helps create the soft but stable final texture.  

Oil Substitutes

   In this recipes we’re using mashed banana instead of melted butter, vegan butter, or even coconut oil.

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Why you’ll love these Healthier Blondies?

Nutritional Benefits

 Using ingredients like white beans and almond flour not only makes these treats gluten-free but also boosts their protein and fiber content.

Versatility

 Whether you’re a seasoned baker or it’s your first time, this easy recipe allows for plenty of customization. Add in butterscotch chips, semi-sweet chocolate chips, walnuts, or even white chocolate chips for different variations.

Storage

This gluten free blondie recipe stores very well.  Once they’re cut, place them in an airtight container and keep in the freezer for snacks as needed.  This helps with portion control and is a good idea to keep the high quality of these bars!

If you try these gluten free blondies- and I hope you do – tag me on social media and use the hashtag #MissNutritiousEats so I can see your creations!

Making these almond flour blondies is not just easy; it’s a really tasty way to enjoy a dessert bar without compromising your dietary needs. 

Gluten Free Blondies

Print Recipe Pin Recipe
Course Dessert, Snack
Servings 30
Calories 52 kcal

Ingredients
  

  • 1 can white beans drained and rinsed very well
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 3/4 cup granulated sugar you can also use coconut sugar, or light brown sugar for a distinct taste
  • 1/2 cup almond flour
  • 1/4 cup mashed banana
  • 1/4 cup nut butter like almond butter or peanut butter
  • 1/4 cup chocolate chips or butterscotch chips if you prefer
  • 1 tsp vanilla extract
  • 1/4 tsp salt

Instructions
 

  • Preheat your oven to 350 degrees Fahrenheit. Grease an 8×8 baking pan or line it with parchment paper to prevent sticking.
  • In a good food processor, blend all the ingredients (except the chocolate chips) until very smooth. If you don’t have a food processor, an electric mixer and a large mixing bowl will work too. Just ensure to blend the beans very well.
  • Mix the chocolate chips into the blondie batter using a wooden spoon. You can also add some chocolate chips on top for extra gooeyness.
  • Scoop the batter into the prepared baking pan. I used a square baking tin. Bake for 30 minutes. The blondies will look a little undercooked when you take them out, but they will firm up as they cool to a golden brown once they reach room temperature.
  • Allow the blondies to cool in the baking pan. Once cooled, you can cut them into squares. Store the blondies in an airtight container to keep them fresh.

Nutrition

Calories: 52kcalCarbohydrates: 7gProtein: 1gFat: 3gSaturated Fat: 0.4gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 1gSodium: 43mgPotassium: 27mgFiber: 0.5gSugar: 6gVitamin A: 1IUVitamin C: 0.2mgCalcium: 20mgIron: 0.2mg
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/

The Absolute Best Zucchini Lasagna Recipe (low carb)

green vegetables

I can’t remember a summer where we didn’t have zucchini lasagna on the menu. Whether it was a big family gathering at the lake, or a quiet dinner on the back porch, this veggie-packed twist on traditional lasagna is a summer comfort food not to be missed.  Trust me :). It’a a staple summer zucchini recipe.

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It’s hard to resist layers of gooey cheese and rich meat sauce but summer months aren’t conducive for such a heavy dish. So if you’re looking to keep things on the lighter side, this simple zucchini lasagna recipe is a great option. It combines fresh garden zucchini with extra lean ground turkey for a low-carb take on traditional lasagna. The best part, is that I don’t have to spend hours in the kitchen.  Basically just brown some turkey to make a bolognese sauce of sorts and then layer up with slices of zucchini and layers of cheese.  It’s perfection.

Ingredients and substitutions:

  • Zucchini:  You just wouldn’t have this dish without it!  Though you could substitute yellow squash.  
  • Extra lean ground turkey:  Certainly use ground chicken, ground beef or any other ground meat that you have on hand.  
  • Rao’s marinara sauce:  I insist on Rao’s if you want a delicious outcome with the least effort. Feel free to substitute with your favorite tomato sauce.
  • Mozzarella cheese:  I use part skim mozzarella cheese
  • Pesto:  You could omit, but I think this is the secret ingredient.  I love using Costco’s Basil Pesto.  It’s the best tasting pre-made pesto I’ve tried.  
  • Olive oil: In a pinch you could use another neutral oil.  
  • Salt and pepper to taste
  • Fresh basil leaves for garnish 
  • Optional:  red pepper flakes, italian seasoning, other fresh herbs of choice
Jump to Recipe

Instructions:

  1. Prepare the Zucchini:Start by washing your zucchinis. Using a mandoline slicer or a sharp knife, slice them into thin strips, about 1/4-1/2 inch thick. Take care to remove large seeded areas.  
  2. Preheat the Oven:Preheat your oven to 350°F.
  3. Cook the Ground Turkey:Heat olive oil in a large skillet over medium heat. Add the ground turkey and cook until browned, breaking it apart with a spatula. Once cooked, stir in the tomato sauce. Let the sauce simmer for a few minutes. If you prefer a richer flavor, you can mix in a bit of tomato paste. 
  4. Assemble the Lasagna:Start by spreading a thin layer of tomato sauce at the bottom of the dish. Place a single layer of zucchini slices on top. Be sure the zucchini strips are close together but not overlapping too much. Sprinkle a layer of mozzarella cheese and half of the pesto.  Repeat the layers, ending with a layer of zucchini and a sprinkle of mozzarella cheese on top.
  5. Bake the Lasagna:Cover the baking dish with aluminum foil to prevent the top from browning too quickly. Bake for 30 minutes. After 30 minutes, remove the foil and bake for an additional 15-20 minutes, or until the top is golden brown and bubbly.
  6. Let it Rest:Allow the lasagna to rest for about 10 minutes before serving. This helps the layers set and makes it easier to cut into squares without a watery mess.
  7. Garnish and Serve:Garnish with fresh basil leaves and a sprinkle of additional Parmesan cheese if desired. Serve warm and enjoy!
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Tips for Perfect Zucchini Lasagna:

  • Preventing Watery Lasagna: To avoid excess moisture, ensure you have removed as much water as possible from the zucchini slices before assembling the lasagna. If you have any extra liquid on the bottom of the pan, you can drain it off before serving.
  • Storing Leftovers: Store any leftover zucchini lasagna in an airtight container in the refrigerator for up to 3 days. It’s even better the next day, as the flavors have more time to meld together. It also freezes really well so it’s a great way to meal prep for another night.
  • Adjusting for Dietary Needs: This recipe is a low-carb zucchini lasagna, but you can customize it with different kinds of cheese or add extra veggies to suit your taste preferences. For a different twist, try incorporating some cooked ground chicken or Italian sausage.
  • ​Easy Clean Up:  I highly recommend cooking this off on a baking sheet to prevent drips and spills in the oven.

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FASTer Way Friends

Make this recipe on a Sunday for meal prep to take you through both low carb and regular macro days.  Serve with whole grain or chickpea pasta noodles to get your carbs in.  Or serve with Miracle noodles for lower carbs.  With only 9g carbs this qualifies as a keto lasagna for sure.  

This zucchini lasagna is not only a healthier alternative to traditional lasagna but also a versatile and satisfying dish that will earn rave reviews from your family. Enjoy this comforting meal without the extra carbs, and savor the fresh flavors of garden zucchini and lean ground turkey.

Zucchini Lasagna

This is a family favorite that can fit into any meal plan.
Print Recipe
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Course Main Course
Cuisine American, Italian
Servings 6
Calories 368 kcal

Equipment

  • 9×14 baking pan

Ingredients
  

  • 1 jar Raos tomato sauce
  • 1 zucchini large
  • 12 oz mozzarella cheese shredded
  • 16 oz extra lean ground turkey
  • 2 tsp olive oil
  • Salt and pepper to taste
  • 1/4 cup basil pesto

Instructions
 

  • Cut zucchini into 1/4 inch planks
  • Cook ground turkey with olive oil until cooked through. Season with salt and pepper to taste.
  • Add tomato sauce and cook until heated through
  • Layer tomato mixture, cheese, pesto and zucchini in pan, ending with cheese.
  • Bake at 350F for 50 minutes, uncovering for last 5 minutes to get color on top.

Notes

Zucchini lasagna is one of those recipes that I look forward to all year long.  I enjoy with miracle noodle on low carb days or some brown rice pasta on regular macro days.  The best part is that I can throw it together, it freezes well and my whole family loves it.  
 
 

Nutrition

Calories: 368kcalCarbohydrates: 9gProtein: 29gFat: 25gSaturated Fat: 10gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 102mgSodium: 1044mgPotassium: 626mgFiber: 2gSugar: 6gVitamin A: 1203IUVitamin C: 14mgCalcium: 340mgIron: 2mg
Keyword easy, kid friendly, summer
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
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

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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
  • â…“ 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

Fast, Fresh & Fat-Loss Friendly! 🚀🥑

Kickstart your health journey with these 3 FREE guides—perfect for intermittent fasting, weight loss on the go, and jumpstarting fat loss. Grab yours and make healthy eating easier than ever! 💪

On The GO

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I love cooking, but it seems like with 2 school aged children, we are always on the go. Here are some of my go-tos.

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If your new year’s resolution isn’t delivering results, this fat loss guide is for you. Start feeling the difference right away 🙂

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Intermittent Fasting Quiz

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Research suggests intermittent fasting can be an effective way to maintain and achieve a healthy weight. But is it right for you?

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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.

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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

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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