Hawaiian BBQ Salmon Burgers

Hawaiian BBQ Salmon Burgers

 

Hawaiian BBQ Salmon Burgers Ingredients:

Note: Makes 4 burgers

 

  • 1/2 cup BBQ sauce (Mine favorite is Sweet Baby Ray’s)
  • 2 tablespoons pineapple juice
  • 2 tablespoons lime juice
  • 2 tablespoons fresh cilantro, chopped
  • Dash of sriracha
  • 1/4 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 pound fresh, raw salmon (skin removed)
  • 1/3 cup Panko bread crumbs
  • 2 tablespoons freshly grated parmesan cheese
  • 4 whole wheat buns, toasted (sub whole wheat sandwich thin OR Boston bib lettuce)
  • 1 avocado, sliced or mashed
  • Lettuce (any type)
  • Fresh or canned pineapple rings
  • 2 Tbsp coconut oil

 

 

Hawaiian BBQ Salmon Burgers Directions:

 

  1. In a small bowl combine the BBQ sauce, pineapple juice, lime juice, cilantro, salt and pepper and mix well to combine. Set aside for later.
  2. Add salmon to a food processor and pulse until its ground OR, you can also chop the salmon very finely with a knife.
  3. In a separate medium bowl, add chopped salmon along with the panko, parmesan and 2 tablespoons of the “Hawaiian BBQ sauce” from step 1, mix and combine with a spoon.
  4. Form into 4 equally sized patties.
  5. Heat a skillet (or grill) over medium-high heat with a tablespoon of coconut oil. Cook burgers on each side until golden, about 3-4 minutes per side. During the last minute of cooking.
  6. In a separate skillet heat 1 tablespoon of coconut oil and place the pineapple slices in the pan. Cook for about 3-4 mins on each side until golden.

Pecan-Crusted Dijon Salmon

Pecan-Crusted Dijon Salmon

Pecan-Crusted Dijon Salmon Ingredients:

Note: Makes 2 servings

  • 2 salmon filets, about 6oz each
  • Fish rub, for seasoning salmon
  • 4 Tbsp finely chopped pecans
  • 1 Tbsp Dijon mustard
  • 1 tsp. plain non-fat Greek yogurt

Pecan-Crusted Dijon Salmon Directions:

  1. Preheat oven to 425 F.
  2. At least 30 minutes before you plan to cook, take salmon out of the refrigerator and place on small roasting pan that you’ve sprayed with nonstick spray or olive oil, and let the fish come to room temperature.
  3. Season with fish rub.
  4. Mix together the Dijon mustard and Greek yogurt in a small bowl and use a knife to spread it over the surface of the salmon, until it’s completely covered.
  5. Then sprinkle the pecans over the fish, pressing them down so they stick.
  6. Roast the salmon for 10-12 minutes, or until it feels barely firm to the touch.
  7. Serve hot. Pair with a side garden salad.

Jenny RD’s Superfood Food: SALMON

Jenny RD’s Superfood Food: SALMON

by Jennifer Gosselin RD, LD, CPT

Whether you bake it, broil it, grill it or eat it raw,

salmon is a powerful addition to your healthy lifestyle!!

Just a few health benefits of salmon…

Heart Health:

Omega-3 fatty acids in salmon can help lower your cholesterol levels; it lowers your bad cholesterol, while raising your good cholesterol. Salmon can also help repair heart damage and strengthen the heart muscles. It also has been shown to lower your blood pressure and can prevent hardening of your arteries, which could lessen your chances of having a heart attack

Brain and Nerve Benefits:

Those Omega-3 fatty acids have also been shown to help your brain work better and improve your memory. They can also work as a natural anti-depressant and can lower your risk of developing Alzheimer’s and Parkinson diseases.

  • Consuming salmon can help speed up your metabolism!
  • Salmon’s omega-3 fatty acids can give you shiny hair, bright eyes and healthy skin!
  • Just 4 ounces of wild salmon gives you a full day’s required amount of Vitamin D and almost 30 grams of protein!

Jenny RD’s Kitchen—Black Bean Avocado Chocolate Chip Fudge Brownies

Jenny RD’s Kitchen: Black Bean Avocado Chocolate Chip Fudge Brownies

Black Bean Avocado Chocolate Chip Fudge Brownies Ingredients:

Note: Makes 12 Brownies

 

  • 1, 15 oz can of black beans, rinsed and drained
  • 1 large egg
  • 2 large egg whites
  • ½ of a large extra ripe avocado
  • 1 teaspoon coconut or olive oil
  • 2/3 cup unsweetened cocoa powder
  • ¼ teaspoon baking powder
  • ¼ teaspoon baking soda
  • ¼ teaspoon salt
  • 2 teaspoons pure vanilla extract
  • ½ cup dark brown sugar
  • 1/3 cup dark chocolate chips, plus 2 tablespoons for topping

 

Black Bean Avocado Chocolate Chip Fudge Brownies Directions:

  1. Preheat oven to 350 degrees F. Grease a 8×8 inch baking pan.
  2. Place all ingredients besides chocolate chips into blender or food processor. Process or puree until ingredients form a smooth batter. If the batter is WAY too thick and won’t process then add in a teaspoon or two of water. This batter needs to be very thick in order to produce fudgy brownies. Add in 1/3 cup chocolate chips and fold into batter.
  3. Pour batter into prepared pan, sprinkle with 2 tablespoons of remaining chocolate chips. You can also fold in nuts or swirl in peanut butter. Bake for 25-35 minutes or until knife inserted in center comes out somewhat clean and top of the brownies begin to crack.
  4. Cool pan completely on wire rack then cut into 12 delicious squares.

 

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Jenny RD’s Kitchen: PB Chocolate Chip Zucchini Protein Muffins

Jenny RD’s Kitchen: PB Chocolate Chip Zucchini Protein Muffins

PB Chocolate Chip Zucchini Protein Muffins Ingredients:

Note: Makes 12 muffins

  • 1 ½ – 2 cups shredded zucchini
  • 3/4 cup all natural creamy peanut butter
  • 2-4 Tbsp pure maple syrup
  • 2 large eggs, slightly beaten
  • ½ tsp vanilla extract
  • ~½  cup of protein powder of choice
  • 1tsp baking soda
  • ½ tsp cinnamon
  • ½ cup dark chocolate chips

 

PB Chocolate Chip Zucchini Protein Muffins Directions:

 

  1. Preheat oven to 350 degrees F. Spray a regular muffin tin with non-stick cooking spray.
  2.  In a large bowl, mix shredded zucchini, peanut butter, maple syrup, eggs and vanilla with whisk until well combined and creamy. Stir in protein powder, baking soda and cinnamon. Mix until just combined then fold in the chocolate chips.
  3.  Fill each muffin tin 3/4 full. Bake for 18-20 minutes or until a toothpick comes out clean. The muffins should develop a nice brown crust
  4. Remove each muffin from oven and transfer pan to a wire rack to cool for 15 minutes. Once cool enough, remove bread from pan and transfer to wire rack to cool completely.

 

 

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