Lemon Garlic Salmon Salad

Lemon Garlic Salmon Salad

by | May 1, 2025 | Recipes

Two Glasses with Detox Green Smoothie

Quick and easy to prepare, and so delicious, this Salmon Salad incorporates whole foods packed with nutrients. Among the most well-researched and recommended are salmon, spinach, garlic, and tomatoes.

Each ingredient offers unique health-promoting compounds, and together, they form a powerful synergy for disease prevention and vitality.

Salmon

Rich in omega-3 fatty acids, high-quality protein, and vitamin D, salmon supports heart and brain health. A study published in the American Journal of Clinical Nutrition found that regular fish consumption, especially fatty fish like salmon, significantly reduces the risk of cardiovascular disease (Mozaffarian et al., 2005). Omega-3s are also linked to reduced inflammation to help with pain and mood and improved cognitive function.

Spinach

This leafy green is packed with iron, folate, magnesium, and vitamins A, C, and K. Spinach is especially rich in lutein and zeaxanthin, antioxidants known to support eye health. A 2016 study in Nutrients linked higher lutein intake to a reduced risk of age-related macular degeneration (Johnson, 2016). Spinach also contains nitrates, which may help regulate blood pressure.

Garlic

Garlic contains allicin, a sulfur compound known for its medicinal properties. A meta-analysis published in the Journal of Nutrition (Ried et al., 2013) found that garlic supplementation can significantly reduce blood pressure in hypertensive individuals. Garlic also exhibits antimicrobial and immune-boosting properties, making it a natural ally against infections.

Tomatoes

Tomatoes are a rich source of lycopene, a powerful antioxidant that has been linked to reduced risk of several cancers, particularly prostate cancer. A review in Molecular Nutrition & Food Research (Story et al., 2010) highlights how lycopene from tomatoes helps combat oxidative stress and inflammation. Cooked tomatoes are especially effective as heat increases lycopene bioavailability.

Extra Bonus

Spinach, salmon, and walnuts can all help to increase GABA, a chemical in the brain that can help regulate our nervous system to help us reduce feelings of stress, anger, anxiety, frustration, poor sleep and cravings for sugar. 

References:

  • Mozaffarian, D., & Rimm, E. B. (2006). Fish intake, contaminants, and human health. JAMA, 296(15), 1885–1899.
  • Ros, E. et al. (2018). Effect of walnut consumption on lipoprotein subclasses and cholesterol efflux capacity in humans: a randomized controlled trial. JAHA, 7(12), e008819.
  • Johnson, E. J. (2016). Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan. Nutrients, 8(9), 605.
  • Ried, K., et al. (2013). Effect of garlic on blood pressure: A systematic review and meta-analysis. The Journal of Nutrition, 143(6), 800–808.
  • Story, E. N., et al. (2010). An update on the health effects of tomato lycopene. Molecular Nutrition & Food Research, 54(5), 567–580.

Lemon Garlic Salmon Salad

Quick and easy to prepare, and so delicious, this Salmon Salad incorporates nutrient-dense whole foods packed with nutrients.
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Total Time 25 minutes
Servings 2
Calories 428 kcal

Ingredients
  

  • 10 oz Salmon Filet
  • 1 Lemon (juiced)
  • 1 Garlic (clove, large, minced)
  • Sea Salt & Black Pepper
  • 3 tbsp Butter (cold)
  • 4 cups Baby Spinach
  • 1 cup Cherry Tomatoes (halved)
  • 1/4 Cucumber (medium, sliced)
  • 2 tbsp Walnuts - optional (chopped)

Instructions
 

  • Preheat the oven to 375ºF (190ºC). Line a baking dish with parchment paper. Place the salmon in the dish.
  • Mix the lemon juice, garlic, salt, and pepper together and pour it over the salmon. Place the butter on top of the salmon and bake for 15 minutes or until the salmon is cooked through.
  • Divide the baby spinach evenly between plates. Top with the tomatoes, walnuts, and cucumbers. Divide the salmon between the salads and pour the residual juices all over the salmon and salad. Enjoy!

Notes

Leftovers - Refrigerate in an airtight container for up to three days.
Serving Size - One serving is 2 1/2 cups of salad with salmon.

Mushroom and Spinach Egg Bites

Mushroom and Spinach Egg Bites

by | Apr 1, 2025 | Recipes

Two Glasses with Detox Green Smoothie

Mushroom and spinach egg bites are a nutritious and convenient option. You can make a batch of them and then refrigerate in an airtight container for up to 3 days and freeze for up to 2 months. This high protein breakfast is great for people on the go and struggle to have time to make a decent breakfast or lunch. Not only are these quick and convenient but are packed with nutrients and support blood sugar balance which is extremely important when starting your day to avoid blood sugar crashes in the mid afternoon.

Eggs are a rich source of high-quality protein (with just 1 egg containing 6.3 grams), essential amino acids, and various vitamins and minerals, including vitamins A, D, E, and K. The yolks are particularly rich in choline, vital for cell membrane health and cholesterol regulation as well as they help to make the neurotransmitter acetylcholine which is important for memory and muscles. Eggs provide complete proteins necessary for muscle repair and growth, making these bites suitable for post-exercise nutrition. ​ 

Spinach is a nutrient-dense leafy green, abundant in vitamins A, C, E, and K, as well as folate, magnesium, iron, and potassium. These nutrients support bone health, muscle function, and cardiovascular wellness. According to The Worlds’ Healthiest Foods, folate also reduces the effects of homocysteine, a blood-chemical whose excess may hasten heart attacks. Spinach’s magnesium, potassium and calcium work with sodium in the body to regulate water retention and prevent high blood pressure. Additionally, spinach is rich in antioxidants that combat inflammation and oxidative stress, contributing to overall health. ​ 

Mushrooms are low in calories but high in essential nutrients, including B vitamins, selenium, and antioxidants. They have been linked to immune system support and may help lower blood pressure. Incorporating mushrooms into your diet can enhance nutrient intake without adding excessive calories. ​ 

Garlic is renowned for its medicinal properties, largely attributed to sulfur compounds like allicin. It has been shown to boost the immune system as it is anti-viral, anti-fungal, and anti-microbial. It can help reduce blood pressure, and improve cholesterol levels, thereby supporting heart health. Garlic also possesses antioxidant properties that protect against cell damage and aging.​

Incorporating mushroom and spinach egg bites into your diet can provide a convenient, nutrient-rich meal option that supports blood sugar balance, memory, brain health, immune system and gets you a wide variety of vitamins and minerals.

Mushroom and Spinach Egg Bites

This high protein breakfast is great for people on the go and struggle to have time to make a decent breakfast or lunch.
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Ingredients
  

  • 6 Eggs
  • 1 1/3 tbsp Unsweetened Almond Milk
  • 1/3 tsp Sea Salt
  • 1 tsp Extra Virgin Olive Oil
  • 1/3 Yellow Onion
  • 2/3 cup Mushrooms
  • 1 1/3 Garlics (cloves, minced)
  • 1 1/3 cup Spinach Leaves (packed and finely sliced)

Notes

Directions
  1. Preheat oven to 350ºF (177ºC). Whisk together eggs, almond milk and sea salt in a mixing bowl and set aside.
  2. Heat olive oil in a frying pan over medium heat. Add onion and mushroom and saute for 5 minutes or until onions are translucent.
  3. Add garlic and spinach and continue to saute just until spinach is wilted. Remove from heat and add to mixing bowl with eggs. Mix well.
  4. Line a muffin tray with liners (parchment paper cups work best). Evenly distribute the egg/spinach mixture across the muffin tin leaving some room at the top as the egg will rise. Bake in the oven for 20 minutes.
  5. Remove from oven and let cool before removing the liners. Enjoy!

Mini Flourless Chocolate Cake

Mini Flourless Chocolate Cake

by | Mar 28, 2025 | Recipes

Two Glasses with Detox Green Smoothie

These delicious mini treats are gluten free and only 144 calories each. Great for a light and easy dessert after dinner or as a special afternoon treat. Eggs, dark chocolate, and cocoa powder are not only versatile culinary ingredients but also offer notable health benefits when consumed in moderation.​

Eggs are a rich source of high-quality protein, essential amino acids, and various vitamins and minerals, including vitamin B12, riboflavin, and selenium. They also contain choline, crucial for brain health and development.

Contrary to past concerns, moderate egg consumption does not significantly impact heart disease risk for most individuals. In fact, eggs can increase levels of high-density lipoprotein (HDL), known as “good” cholesterol, which is associated with a lower risk of heart disease.​

Dark chocolate and cocoa powder are derived from cacao beans and are rich in flavonoids, particularly flavanols, which have potent antioxidant properties. These compounds have been linked to various health benefits:​ 

  • Cardiovascular Health: Regular consumption of dark chocolate with high cocoa content has been associated with improved blood vessel function, reduced blood pressure, and lower LDL cholesterol levels, all contributing to better heart health. (1) ​ 
  • Cognitive Function: The flavonoids in dark chocolate may enhance brain function by improving blood flow to the brain, potentially aiding memory and cognitive performance. (2)
  • Mood Enhancement: Dark chocolate contains compounds like phenylethylamine, which can stimulate the release of endorphins and serotonin, chemicals in the brain that promote feelings of well-being and happiness. (3)

It’s important to note that the health benefits are more pronounced in dark chocolate with higher cocoa content (70% or more) due to the increased concentration of flavonoids. Additionally, cocoa powder offers similar benefits and can be a versatile addition to various recipes. However, processing methods can affect flavonoid content; for instance, Dutch-processed cocoa undergoes alkalization, which reduces its flavonoid levels. (4) ​ 

While these foods offer health benefits, they should be consumed in moderation. Incorporating eggs, dark chocolate, and cocoa powder into a balanced diet can contribute positively to overall health, provided they are consumed thoughtfully and as part of a varied nutritional plan.

References

  1. https://www.sciencetimes.com/articles/60158/20241226/health-benefits-drinking-hot-chocolate.htm
  2. https://www.health.com/dark-chocolate-health-benefits-8733315
  3. https://www.realsimple.com/benefits-of-dark-chocolate-8749926
  4. https://www.health.com/dark-chocolate-health-benefits-8733315

Mini Flourless Chocolate Cake

These delicious mini treats are gluten free and only 144 calories each.
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Servings 6
Calories 144 kcal

Ingredients
  

  • 1/16 oz Avocado Oil Spray
  • 2 2/3 oz Dark Chocolate (at least 70% cacao)
  • 2 tbsp Butter
  • 2 Eggs
  • 2 tbsp Coconut Sugar
  • 1 tsp Cocoa Powder

Notes

  1. Preheat the oven to 300ºF (150ºC). Grease ramekins or a muffin tray with the oil spray, or use a silicone muffin tray.
  2. Add the chocolate and butter to a large glass bowl. Slowly heat the chocolate and butter in 20-second increments in the microwave.
  3. In a bowl of a stand mixer, add the egg whites. With a whisk attachment, beat the egg whites on medium-high until soft peaks form. Slowly add the coconut sugar while beating, about one tablespoon at a time, until fully incorporated.
  4. Add the egg yolks to the chocolate mixture and mix well. Add 1/3 of the egg whites to the chocolate, then stir to combine and lighten the chocolate mixture. Gently fold in the remaining egg whites.
  5. Pour the batter into the ramekins or muffin cups and bake for 15 to 20 minutes. Let the cakes cool completely, then remove them from the muffin tray. Dust with cacao powder before serving and enjoy!
Refrigerate in an airtight container for up to four days.
To add more flavor, add vanilla or espresso powder.

Smoked Salmon & Feta Egg Bake

Smoked Salmon & Feta Egg Bake

by | Nov 12, 2024 | Recipes

Two Glasses with Detox Green Smoothie

Smoked salmon, feta cheese, and eggs are not only delicious but also offer an impressive range of health benefits.

When combined, they create a nutrient-dense meal that supports various aspects of health, from heart function to brain health.

1. Smoked Salmon: Rich in Omega-3 Fatty Acids

Smoked salmon is an excellent source of high-quality protein and omega-3 fatty acids, particularly EPA and DHA.

These essential fats are known for their anti-inflammatory properties and their ability to support heart health. A study published in Circulation found that regular consumption of omega-3s can reduce the risk of cardiovascular disease by improving blood vessel function and reducing inflammation.

Additionally, omega-3s are beneficial for brain health. Research from the Journal of Nutrition, Health & Aging shows that these fats may help prevent cognitive decline and support overall brain function as we age.

  1. Feta Cheese: A Calcium and Probiotic Powerhouse

Feta cheese, traditionally made from sheep or goat’s milk, is lower in fat than many other cheeses, yet rich in flavor. It is a great source of calcium, which is crucial for bone health and the prevention of osteoporosis. A study in Osteoporosis International highlighted the role of calcium in maintaining bone density and reducing the risk of fractures in older adults.

Feta also contains probiotics, beneficial bacteria that support gut health. Maintaining a healthy balance of gut bacteria has been linked to improved digestion, enhanced immunity, and even better mood regulation, according to research published in the Journal of Dairy Science.

  1. Eggs: A Nutrient-Dense Protein Source

Eggs are a powerhouse of nutrition, providing high-quality protein and essential nutrients such as vitamin D, choline, and antioxidants like lutein and zeaxanthin. Choline, in particular, is critical for brain health and development. According to a study in the American Journal of Clinical Nutrition, choline plays a vital role in cognitive function and helps reduce the risk of cognitive decline.

Additionally, eggs are a source of vitamin D, which is important for immune health and bone strength. Vitamin D helps the body absorb calcium, promoting healthy bones and reducing the risk of osteoporosis, as noted in The Journal of Bone and Mineral Research.

Conclusion

Smoked salmon, feta, and eggs together create a nutrient-rich meal that delivers a variety of health benefits. From heart-healthy omega-3s in smoked salmon to the calcium and probiotics in feta and the brain-boosting choline in eggs, these foods offer a balanced combination of essential nutrients. Incorporating them into your diet can support heart health, bone strength, brain function, and more.

References:

  1. Mozaffarian, D., et al. (2005). Fish intake, contaminants, and human health: evaluating the risks and the benefits. Circulation, 113(23), 2742-2753.
  2. Rondanelli, M., et al. (2014). Omega-3 fatty acids, from food to therapeutics: a review of noteworthy models. Journal of Nutrition, Health & Aging, 18(1), 21-33.
  3. Bischoff-Ferrari, H.A., et al. (2009). Calcium intake and bone health: a systematic review and meta-analysis. Osteoporosis International, 20(11), 1967-1975.
  4. Ritchie, L.E., et al. (2014). Probiotics and the gut immune system: indirect regulation. Journal of Dairy Science, 97(3), 798-807.
  5. Poly, C., et al. (2011). Choline intake and cognitive performance in healthy older adults: a cross-sectional analysis. American Journal of Clinical Nutrition, 94(6), 1584-1591.
  6. Dawson-Hughes, B., et al. (2005). Effect of vitamin D supplementation on bone density in older adults. The Journal of Bone and Mineral Research, 20(2), 340-346.

Smoked Salmon & Feta Egg Bake

Perfect for a healthy brunch or meal prep!
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Ingredients
  

  • 9 Eggs
  • 2 tbsp Reduced-Fat Cow’s Milk
  • Sea Salt & Black Pepper (to taste)
  • 2 cups Baby Spinach, chopped
  • 1/4 cup Red Onion, thinly sliced
  • 2 tsp Capers
  • 2.5 oz Smoked Salmon, chopped
  • 1/2 cup Feta Cheese, crumbled

Notes

Instructions:
  • Preheat oven to 375°F (190°C) and grease a baking dish.
  • Whisk eggs, milk, salt, and pepper; pour into the dish.
  • Add spinach, onion, capers, smoked salmon, and feta. Gently stir to combine.
  • Bake for 30-35 minutes, until firm. Cool, slice, and enjoy!
Breakfast Tart

Breakfast Tart

by | Nov 12, 2024 | Breakfast, Recipes

Two Glasses with Detox Green Smoothie

Eggs, bacon, Gruyère cheese, and arugula may sound indulgent, but when consumed in moderation and as part of a balanced diet, this combination can offer numerous health benefits. Together, they provide high-quality protein, essential nutrients, and antioxidants, making for a well-rounded and satisfying meal.

1. Eggs: Nutrient-Dense and Protein-Rich

Eggs are packed with high-quality protein and essential vitamins and minerals, such as vitamin D, choline, and B vitamins.

Choline, a vital nutrient found in eggs, supports brain health by playing a key role in memory and cognitive function. Research published in the American Journal of Clinical Nutrition highlights choline’s importance in preventing cognitive decline.

Eggs are also rich in antioxidants like lutein and zeaxanthin, which support eye health by protecting against age-related macular degeneration (AMD), according to studies in The Journal of Nutrition.

  1. Bacon: Source of Protein and Healthy Fats

While bacon is often considered unhealthy due to its fat content, it provides protein and essential B vitamins, particularly vitamin B12, which supports energy production and brain health. Moderation is key when consuming bacon, as its saturated fat content should be balanced with other heart-healthy foods.

Interestingly, a study in The New England Journal of Medicine suggests that higher-fat diets, including moderate consumption of foods like bacon, can still support metabolic health when paired with nutrient-dense foods like vegetables.

  1. Gruyère Cheese: Rich in Calcium and Flavor

Gruyère cheese, a Swiss cheese known for its rich and creamy flavor, is a good source of calcium, which is essential for bone health. Calcium plays a crucial role in preventing osteoporosis, a condition characterized by weakened bones. A study in Osteoporosis International emphasizes the importance of calcium intake in reducing the risk of fractures in older adults.

Additionally, Gruyère cheese contains beneficial fats and protein that help with satiety and muscle maintenance, especially when combined with other protein-rich foods like eggs.

  1. Arugula: A Nutrient-Packed Leafy Green

Arugula is a low-calorie, nutrient-dense leafy green rich in vitamins A, C, and K, as well as antioxidants. The presence of glucosinolates, sulfur-containing compounds found in arugula, helps the body fight inflammation and oxidative stress. According to research in The Journal of Nutrition, regular consumption of leafy greens like arugula can reduce the risk of chronic diseases, including certain cancers.

Arugula is also an excellent source of nitrates, which can help improve blood flow and cardiovascular health by promoting better vascular function, as noted in a study from The British Journal of Clinical Pharmacology.

Conclusion

Eggs, bacon, Gruyère cheese, and arugula combine to create a meal that balances indulgence with nutrition. Eggs offer high-quality protein and brain-boosting nutrients like choline, while bacon, when eaten in moderation, provides valuable protein and B vitamins. Gruyère cheese contributes calcium and flavor, while arugula adds a fresh dose of antioxidants and vitamins. Combined together, in this delicious breakfast tart not only tastes great but looks amazing as well. Enjoy!

References:

  1. Poly, C., et al. (2011). Choline intake and cognitive performance in healthy older adults: a cross-sectional analysis. American Journal of Clinical Nutrition, 94(6), 1584-1591.
  2. Ma, L., et al. (2018). Lutein and zeaxanthin intake and the risk of age-related macular degeneration. The Journal of Nutrition, 148(6), 872-878.
  3. Estruch, R., et al. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. The New England Journal of Medicine, 378(25), e34.
  4. Bischoff-Ferrari, H.A., et al. (2009). Calcium intake and bone health: a systematic review and meta-analysis. Osteoporosis International, 20(11), 1967-1975.
  5. Traka, M.H., & Mithen, R.F. (2009). Glucosinolates, isothiocyanates and human health. Phytochemistry Reviews, 8(1), 269-282.
  6. Lidder, S., & Webb, A.J. (2013). Vascular effects of dietary nitrate (as found in green leafy vegetables) via the nitrate-nitrite-nitric oxide pathway. British Journal of Clinical Pharmacology, 75(3), 677-696.

Breakfast Tart

Perfectly flaky, cheesy, and topped with eggs and bacon – the ultimate breakfast treat!
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Ingredients
  

  • 1/4 oz Unbleached All-Purpose Flour (for dusting)
  • 8 oz Puff Pastry, thawed
  • 5 Eggs (divided)
  • 1 tsp Everything Bagel Seasoning
  • 1/3 cup Cream Cheese
  • 3/4 cup Gruyère Cheese, shredded
  • Sea Salt & Black Pepper (to taste)
  • 4 slices Bacon, cooked and chopped
  • 1/3 cup Arugula

Notes

Instructions:
  1. Preheat oven to 400ºF (205ºC). Line a baking sheet with parchment paper.
  2. Roll out puff pastry to 1/2-inch thickness on a floured surface. Run a knife around the edges to create a 1-inch border (don’t cut through). Poke holes in the center to prevent bubbling.
  3. Whisk 1/5 of an egg, brush on edges, and sprinkle with bagel seasoning. Chill for 10 minutes.
  4. Mix cream cheese, gruyère, salt, and pepper with the remaining egg. Spread on pastry. Bake for 12 minutes.
  5. Remove, create small divots, crack the remaining eggs in, and top with bacon. Bake 8-9 minutes until whites are set.
  6. Top with arugula, slice, and enjoy!