Archive for May 31, 2016

Fish and Potato Cakes

Fish and Potato Cakes

This is a super great and healthy breakfast for one. An awesome way to use leftovers and is easily tweaked to serve more than one. Using hash browns to make potato cakes.


3 Oz Hash Browns

1 Oz Sliced Avocado

1 Tbs Goat Cheese Crumbles

2 Oz Leftover Grilled Fish

  • You can use any leftover grilled fish you have, I prefer salmon, typically it’s what I have on hand

You want to defrost your hash browns if their frozen, 30 seconds in the microwave does the trick. I like to salt my hash browns at this point.

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Heat a waffle iron to medium high heat, if you have a number gauge I put mine on a 5. Once the iron is at temperature spray the top and bottom of a single square with cooking spray. Place the hash browns in your sprayed square forming your potato cake. Close and cook.

**Because you are cooking in a waffle iron it has a timer for waffles, I have found that the little done bell will go off a few times before the hash browns will be finished. I recommended just checking on them until you reach your preferred crispiness.**

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Heat your leftover fish and slice your avocado.

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Now to assemble. The potato cake, avocado, goat cheese, and fish.

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Enjoy this super satisfying and crispy potato breakfast.


Nutrition is for recipe using Salmon

Serves 1

Calories 261

Fat 10.9 g

Sat Fat 1.7 g

Cholest 16.7 mg

Sodium 94.7 mg

Carbs 22.9 g

Fiber 2 g

Sugar 0 g

Protein 20 g

Quinoa King Ranch

Quinoa King Ranch

Love the classic southern casserole that is King Ranch? Chicken, rice, cheese, and Tex-Mex flavors. Well here’s the modern healthy twist that uses the mighty quinoa instead of boring old rice.


1 3/4 Cups Cooked Quinoa

5 Tsp Oil Divided

2 Cups Chopped Poblano Pepper

1 1/2 Cups Chopped Onion

1 Tbs Minced Garlic

2 Tbs Flour

2 Tsp Ground Cumin

1 Tsp Chili Powder

1 Tsp Ancho Chile Powder

2 Cups Stock

1/4 Tsp Salt

1 (14.5 Oz) Can Diced Tomatoes

1 (4 Oz) Can Chopped Green Chiles

12 Oz Shredded Chicken

  • I used leftover grilled chicken, you could also use rotisserie chicken

3.5 Oz Shredded Mexican Cheese

First you want to combine 1 tablespoon of the oil with your cooked quinoa. Spread the quinoa over a baking tray and bake for 14 minutes at 400 degrees Fahrenheit.

**The point of this is to dry out the quinoa slightly so that it can soak up sauce later on.**

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While the quinoa dries out chop your peppers and onions.

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In a large lipped saute pan you want to heat the remainder of your oil (2 tsp). Add your peppers, onions, and garlic. Cook over medium heat for 5 minutes.

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Once your quinoa is finished cooking set aside and allow to cool while you prep the rest of your ingredients.


To your pepper mix add in the cumin, chili powder, ancho chile, and flour. Cook together for one minute.

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After add in your stock, tomatoes, and green chilies.

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Bring the mix to a boil and then reduce to a simmer. Cook on low for 8 minutes allowing the mix to reduce and thicken.

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Once finished stir in your shredded chicken.

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In a 9X9 baking dishes pour in half of your chicken mix, top with half of your cheese, and half of your quinoa. Repeat with the remainder of ingredients.

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Bake at 400 for 25 minutes. Scoop and serve hot when finished cooking.

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Serves 6

Calories 236

Fat 5.9 g

Sat Fat .3 g

Cholest. 35.3 mg

Sodium 819.1 mg

Carbs 29.6 g

Fiber 3 g

Sugar 3.2 g

Protein 18.1 g

Quinoa Bark

Quinoa Bark

This is a great “healthy” dessert. Dark chocolate, the super food quinoa, and dried fruit, a tiny taste at the end of a long day is just the thing for those who want to be healthy but still want a treat.


10 Oz Dark Chocolate

1/2 Cup Uncooked Quinoa

1/3 Cup Coconut Sugar

  • If you don’t have coconut sugar you can use turbinado sugar

1/4 Cup Minced Dried Fruit

I made a double batch for a party so I have 2 different kinds of fruit. I made one batch with dried cranberries and the other with dried apricots, you could also use dried mango. Measure out and then mince your chosen dried fruit, set to the side for now.

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I a large pan toast your quinoa on medium low heat for 3 minutes just until you can smell the quinoa toasting. The color will also darken slightly. It’s hard to tell when toasting but you can see the color difference in the two pictures below.

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Once the quinoa is toasted pour in the sugar. Continue to cook over medium low heat until the sugar starts to melt. Stir constantly so that the sugar doesn’t burn. As soon as all the sugar has melted and been stirred in remove from heat and pour onto some parchment paper lined baking sheet to cool.

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Once cooled pour candied quinoa into a bag and crush lightly to break up any large clusters. Keep a 1/3 cup of candied quinoa separate to use as a topping.

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Pour your chocolate into a microwave bowl and melt it. Stir every 30 seconds so that the chocolate doesn’t burn.

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Add in the candied quinoa and dried fruit. Stir to combine.

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Pour the chocolate mix into a parchment lined 9X13 pan and spread out thinly.


Sprinkle the reserved 1/3 cup candied quinoa over the top. Also sprinkle with sea salt. Place in the fridge until hardened.

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Once the chocolate bark is hardened break into small chunks. Serve and enjoy.


Keep in mind that different fruit will change the nutrition slightly. This information is for dried apricot.

Makes 20 Oz

Serving 1 Oz

Calories 105

Fat 5.4 g

Sat Fat 3.1 g

Cholest 0 mg

Sodium 6.2 mg

Carbs 15.4 g

Fiber 1.5 g

Sugar 9.8 g

Protein .7 g

Jalapeno Sweet Corn Muffin

Jalapeno Sweet Corn Muffin

This tasty little muffin is almost a modern take on corn bread. The hot jalapeno paired with the sweet corn kernels makes for scrumptious little bite.


1 Tbs Avocado Oil

1 Jalapeno Diced

1 Cup Sweet Corn

1 Cup Whole Wheat Flour

1 Cup Corn Meal

1 1/2 Tsp Baking Powder

1 1/2 Tsp Baking Soda

2 Eggs

1 1/2 Cups Buttermilk

3 Oz Shredded Cheddar

4 Tbs Melted Butter

Super easy first you want to heat the oil in a small pan and add in the diced jalapeno and the corn kernels. Heat over medium heat for 5 minutes until the vegetables start to brown.

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In a bowl combine the flour, corn meal, baking powder, baking soda, eggs, buttermilk, and melted butter.

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Stir in the shredded cheese and veggies.

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Spray mini muffin tins and then portion out the batter. Bake at 375 degrees Fahrenheit for 10 minutes or until a toothpick pulls clean from the center.

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Serve piping hot with butter.


Makes 48

Serving 2 Muffins

Calories 84

Fat 3.8 g

Sat Fat 1.8 g

Cholest 22.8 mg

Sodium 113.9 mg

Carbs 10.8 g

Fiber 1.2 g

Sugar .8 g

Protein 2.7 g

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