Canned Salmon Burgers with Dill Greek Yogurt Sauce

Canned Salmon Burgers with Dill Greek Yogurt Sauce

Hello, hello! I cannot tell you how excited I am to be back on here and to have the time to dedicate to this blog again. I missed it, as I love developing recipes, talking all things nutrition, and sharing scientific-based knowledge on how to improve your life.

For those of you who don’t follow me on social media or know me in real life, let me introduce myself. I am Danielle Cahalan- a wife, dog mom of two rescue pups, runner, yogi, recipe developer, and nutrition student aspiring to be a Registered Dietitian. Without getting too deep too quickly while still remaining transparent, I must tell you that I struggled with an eating disorder for 15 years. It ran my life for the majority of that time, but throughout my ups and downs, I learned so much about health, well-being (physical, emotional, and mental), and the importance of loving yourself through a solid relationship with food, self-care and wellness rituals, and accepting love and help from those who care about you.

I will continue to be transparent and real with you through this blog- as I am doing it for me, for you, and to provide healthy, yummy, affordable, and easy recipes you can use + lifestyle tips to help elevate your life. I hope you enjoy the content, as my goal is to feed YOU happy!

Canned Salmon Burgers with Dill Greek Yogurt Sauce

Prep time: 5 minutes

Cook time: 10 minutes

Yields: 4 patties (1/2 cup each)




  • 2- 15oz cans wild salmon
  • 1/2 Tbsp olive oil
  • 1 egg
  • 1/2 cup ground oats
  • 1 medium jalapeno, chopped
  • 1/2 shallot, chopped
  • 1 tsp red pepper flakes
  • sprinkle of salt (based of personal taste preference)
  • dash of pepper
  • 1/2 tsp turmeric
  • 1/2 tsp cumin
  • 1 lemon, juiced
  • whole wheat buns


  • 1/2 cup whole milk Greek yogurt (recommend organic)
  • 1/2 lemon, juiced
  • dash on salt
  • 2 Tbsp chopped dill


  • avocado
  • spinach
  • tomato


  1. Open canned salmon and drain well. Add to medium size bowl and break up chunks. Add egg, ground oats, jalapeño, shallot, and spices. Mix thoroughly.
  2. Form patties with 1/2 cup- should make 4.
  3. Heat electric skillet or large skillet over stovetop to medium-high heat. Add olive oil. Place patties in skillet.
  4. Cook 5 minutes on each side, monitoring as to not to burn.
  5. Remove from heat. Let cool. In the meantime, mix ingredients to make dill Greek yogurt sauce.
  6. Assemble burgers with whole wheat burger buns, patties, sauce and toppings. I suggest layering the bottom bun with spinach and avocado slices, spreading the sauce on top of the patty, and adding a tomato or whatever else you fancy! Made a side of chili air-fried sweet potatoes.
  7. Enjoy and let me know what you think!

Once again- SO happy to be back! Check back for my grocery list either later today or tomorrow.

Xo- Danielle

Mushroom Gravy Poutine


As previously mentioned in both my blog and Instagram, I am going to share a #WorldyWednesday original recipe inspired by a different country every week of this year. I chose to start close to home, in the good ‘ole northern land of ‘O Canada. One of Canada’s most popular dishes is one called poutine (poo-teen), or pronounced (poo-tin) by natives of Quebec.

Poutine translates to “a mess” and was created when a fast food restaurant threw fries and cheese curds in a bag when the place got too busy. Another restauranteur added his signature gravy to the dish later on. Hence, poutine was born and is traditionally made with fries, cheese curds, and gravy. No, it is not normally the the healthiest, but I put my spin on it to keep its traditional ingredients while making it more nutrient dense. JP, my husband, had it for dinner with chorizo and gave it a double thumbs up. He even asked if we can make it again sometime soon. 🙂

Please note before grocery shopping that cheese curds are not available at every store. Trader Joe’s, Jewel, and Target do not carry them, but JP found them at Marianos and I’m sure Whole Foods would have them too. I will more than likely make a vegan recipe in a couple of months when I make it again, but the cheese does add a flavor and texture that really cannot be replaced. *drool*

Happy first Worldly Wednesday (a day late but here nonetheless!). Enjoy!

Mushroom Gravy Poutine


Prep time: 15 minutes

Bake time: 40-45 minutes

Servings: 3



  • 4 medium size russet potatoes
  • 2 Tbsp olive oil
  • 1 tsp Hımılayan sea salt
  • Pepper to taste
  • 1 cup white cheese curds


  • 1 yellow onion
  • 1 shallot
  • 3 cups cremini mushrooms, sliced
  • Salt & pepper to taste
  • 1 Tbsp olive oil
  • 4 Tbsp balsamic vinegar
  • 2 cups beef broth
  • 1 tsp worcestershire sauce
  • ¼ cup whole wheat flour
  • 3 tsp tapioca flour or more flour until the sauce thickens
  • 2 tsp umami seasoning (optional)
  • green onions or chives to top (optional)
  • sour cream to top (optional)


  1. Preheat oven to 425F. Line baking pan with foil and lightly coat with oil of choice. I used olive oil.
  2. Cut russet potatoes by discarding their ends and cutting 1/2 thick sticks. Toss and coat with 2 Tbsp olive oil, 1 tsp salt, and pepper to taste. Separate fries well on pan to ensure they crisp up! Bake for 35-40 minutes before adding the cheese curds for the last 5 minutes.
  3. While the fries are baking, you can now make the mushroom gravy sauce. To prep, slice 3 cups of cremini mushrooms, 1 yellow onion, and a shallot.
  4. Heat 1 Tbsp of olive oil in a large pan over medium heat. Add 1/2 the onion and shallot. Let cook for 3-4 minutes before adding the mushrooms, salt, pepper, balsamic vinegar, and umami seasoning if using. Cook for 8 minutes or until the vinegar scent subsides and the mushrooms brown well.
  5. Add the beef broth, worcestershire, and flour. Whisk until the flour dissolves and there are no more clumps. Let simmer until thickened, and/or add 3 tsp tapioca to achieve desired consistency.
  6. Turn the burner off and let sauce cool. Transfer to blender and blend until smooth. You may add tapioca to thicken of water or beef broth to thin out.
  7. Don’t forget to top the fries the last 5 minutes of baking with the cheese curds so they melt a bit. Top the fries with the gravy and ass any toppings of your choice! I topped ours with green onions, JP added chorizo, and I would have added an egg had I been hungrier. Go nuts and have fun with it!


Comment below with a review or suggestions. They are always much welcomed and appreciated. Thank you!

XO Danielle

Food Trend Predictions for 2019

Poke bowls. Avocado Toast. Matcha Lattes. Cauliflower Gnocchi.

The food trends of 2018 did not disappoint, but what’s in store for 2019? Based off new products on the market, consumer interest, health benefits, popular diets, and most importantly -TASTE- I came up with my own food predictions for this upcoming year. 🙂 Let’s take a look at what I’m envisioning. It’ll be fun to see if any of these are correct in one year from now.

1. Oolong & Rooibos tea.Don’t get me wrong. I am a borderline matcha addict. Okay, okay, I AM a matcha addict. I have one at least once a day, sometimes twice. But no matter how good a drink or meal is, it’s nice to switch it up from time to time. Tea is the number one consumed beverage in the world, and it is continuing to grow in popularity in the states.

Oolong tea reigns from China. It is a white tea with a light, floral fragrance, and in terms of health benefits, it is one of the healthiest teas one can consume. Oolong contains caffeine, and therefore, promotes weight loss. Some other benefits of oolong tea include: aids in regulating blood sugar levels, promotes healthy skin, acts as an antioxidant, relieves stress, sharpens mental focus, strengthens bones and enhances oral health (10 Nutritional Benefits of Oolong Tea).

Rooibos tea is red in color and is native to South Africa. It is caffeine-free and has a           light, nutty flavor. This tea is abundant in vitamins and minerals and is known for fighting cancer, diabetes, and heart disease (13 Amazing Health Benefits of Rooibos Tea). Believe it or not, rooibos is technically an herb, not a tea. It is semi-fermented and oxidized to transform it into a tea grade product. Many South Africans use rooibos in their cooking as well, which brings me to my second 2019 food trend prediction…

2. Grow your own herbs. 

Many of us have seen the “Grow Your Own Herb” kits at random stores, but have you given growing your own herbs a try? I live in an apartment in Chicago, and with the limited resources I have to fresh soil and ample sunlight, I thought it would be more difficult to grow my own herbs and plants in tight quarters. I am happy to report that I have successfully grown a variety of herbs on my windowsill. Right now I only have basil and kale going, but my long term goal is to get one of those light growers and plant all the herbal goodness! Most herbs need sunlight and water- that’s it! Instead of spending $1.99-$2.99 per week on each herb- grow your own, save money, and get the satisfaction in nurturing a plant for food!

3. Ashwagandha

Ashwa-what? Ashwagandha is an herb that grows on a shrub that is native to India, the Middle East, and parts of Africa. It was added to many food products in 2017 & 2018 and will continue to be highlighted in 2019 as a healthy brain supplement. Ashwagandha is known to improve memory, promote brain function, and optimize critical thinking. It is commonly used in Ayurvedic practices and is thought to assist in the following: arthritis, digestion, stress, insomnia, blood sugar levels, Alzheimer’s, and cancer (Top 10 Food Trends for 2019).

A few products you may see ashwagandha in are Four Sigmatic’s Adaptogen Coffee Mix, Pearl Butter’s Glow Getter and signature coconut butters, and Gaia Herbs Golden Milk mix.

4. Mushrooms

The health benefits this fungi provides is pretty extraordinary. It can fit into nearly any diet plan and is extremely easy to prepare. Mushrooms contain sufficient amounts of selenium, iron, vitamins A, B & C, and the antioxidant ergothioneine. They aid in regulating blood sugar levels, fighting cancer, have anti-inflammatory properties, and promote nutrient absorption. There are over 14,000 varieties, so the versatility you have with them in cooking is extensive. As mentioned with ashwagandha, Four Sigmatics offers several mushroom products- including a coffee infused with this magical food. And Trader Joes just came out with a new mushroom seasoning called Umami- very good!

5. Collagen

Another continuing trend of 2018 is the consumption of collagen. Collagen is the most abundant protein produced in the human body, but its production diminishes over time as we age. According to a study conducted in London, pairing a daily collagen drink with a hyaluronic supplement has been proven to reduce fine lines, wrinkles and other signs of skin aging significantly (Effects of a nutritional supplement containing collagen peptides on skin elasticity, hydration and wrinkles). I recently listened to a podcast episode that discussed collagen very in depth. The guest RD did thorough research to provide the best information to the listener. I highly recommend the listen!

My favorite collagen products are made by Primal Kitchen (Vanilla Coconut flavor) and Vital Proteins. I have personally seen a difference in my skin due to this daily regimen.

6. Artisan bread.

Y’all, we have shunned bread and carbs for way too long time now. Some of us even completely eliminated it them from our diet. Well guess what?! Carbs are NOT bad for you! -especially in moderation… It is a common misconception that they are, and as a nutrition student, I would be happy to debunk carbohydrate myths to try to undo the damage done to bread’s reputation. For now, let me just say that bread is on the “rise” again- get it- rise? Hehe. But really. With the FDA changing nutrition label standards, another requirement is to provide the amount of whole grains in bread! Yahoo! Look out for these labels to be more mindful in consuming whole grains over refined carbohydrates. Once you get adjusted to whole grain products, you won’t want the over processed stuff. And artisan bread? C’mon, need I say more about it’s delectable goodness and why people want to eat more of it?!

7. Sushi burritos.

Similar to poke bowls, sushi burritos offer an easy and satisfying on-the-go meal. You can create your own flavor profile by adding whichever ingredients you desire. Sushi burritos contain rice (carbs), and I would recommend choosing brown rice over white. The remaining ingredients should be fairly healthy- fish & veggies- so don’t worry about that! The only other thing I will note is to be mindful of the amount and kind of soy sauce you’re using (if any). Soy sauce can be high in sodium, so either use less or opt for the low sodium version.

8. Earth Bowls

Earth bowls, as I like to call them, have also been referred to as Buddha Bowls, Energy Bowls, etc. They usually contain a grain (rice, faro, quinoa), a plant-based protein, and mounds of veggies! They are SOOOO nourishing and surprisingly satiating! There is just something so comforting in eating warm plant-based food from a bowl, ami right?

8. Non-dairy Dairy

Okay, here me out. Even if you are not a full time vegetarian or vegan, a good non-dairy cheese or milk is worth trying out. I have been on a cashew milk kick lately, and I’m starting to dabble in buying, trying, and making vegan cheeses. I’ll share the brands and recipes as I come across them. The health benefits of decreasing dairy intake and increasing non-dairy dairy intake is the reduction of inflammation in the body. Dairy tends to produce mucous, phlegm and causes slight inflammation in the digestive tract and other parts of the body. As far as benefits, many plant-based milks are now fortified with vitamin D and/or calcium (check nutrition labels for this). Vegan cheeses can be very filling and provide many nutritional benefits as well, especially since many of them are nut based. For this reason, they are also higher in calories, but eat mindfully and until you feel full and you’ll be fine! Enjoy, and please share your experience with non-dairy dairy in the comments below. I’m fairly new to the vegan cheese game, so I’m all ears!

9. Decreasing Food Waste.

I’m sure most of you have heard of Imperfect Produce by now. This company was started by a couple of college kids in Maryland in 2015, and it has gained tremendous traction since. The premise? You sign up to receive a box (you can choose the size) of produce that may or may not look different than the produce you would purchase at the grocery store. Grocery stores only seek to display what they think consumers will buy, that is, “perfect” looking food. However, that shiny red apple isn’t supposed to be THAT shiny. It’s coated in wax to look more appealing to you, the consumer. Imperfect Produce purchases and sells irregular shaped and fun looking produce for a decent price. Help eliminate food waste in America and sign up in 2019!

10. Food Policy Education.

I am minimally educated in food policy and programs in America simply because I’m a nutrition student. How can we live in a country where MILLIONS of people are hungry on a daily basis?! That is flabbergasting and completely unacceptable to me. When you think of people starving, many think of the homeless and people in Africa. There are people here, in America, who are living paycheck to paycheck and decide to pay a bill instead of eat, or feed their child instead of themselves. If we educate ourselves on food policy, government funded programs, and local farms/farmer’s markets/CSAs, etc in your local area, we can begin to learn ways we can assist in solving this problem, making a difference and creating change.

Well, those are my top 10 food predictions of 2019! I hope you enjoyed reading through them. I’d be interested to hear what you think of them, so feel free to comment below! 2019 is going to be an AMAZING year- one of hope, creativity, determination, and love. I hope you all feel this way, open your hearts to all of the possibilities, and either praise or correct me for these food predictions of 2019!

H A P P Y   N E W    Y E A R!!!

Peri Peri Cauliflower “Wings”

As a precursor to #WorldlyWednesdays (where I share an easy ethnic recipe every Wednesday in 2019), I’m going to share my original recipe of the South African inspired Peri Peri Cauliflower “Wings”! Now I have made buffalo cauliflower wings before, but these exceeded my expectations on the taste bud scale.

Traditionally, peri peri sauce incorporates paprika, garlic, lemon juice, chili flakes, African bird’s eye chilis, salt, olive oil and herbs. I simply purchased Trader Joe’s Traditional Tunisian Harissa Paste ($1.99), which is made of fresh red peppers (capsicum annum), garlic, salt, sunflower oil, coriander, citric acid, and caraway, in replacement of peri peri sauce. I was curious what others had to say about this wonderful condiment, and I stumbled across these amazing reviews! Check ’em out. Just a heads up before trying harissa paste- it’s SPICY!!! If you don’t like heat in your food, I wouldn’t bother with it. If you do, go for it with this warning in mind. On a positive note, spicy foods are known to aid in digestion and increase metabolic rates. 🙂

I have strayed away from cauliflower for a bit now, but I revisited its nutritional benefits and was met with a pleasant surprise after downing an entire head of cauliflower by myself ; ) . Cauliflower is extremely light in calories. Every cup is about 25 calories, and it contains an array of vitamins and minerals essential for bodily functions. It also contains  nearly 3g of fiber per cup, which aids in satiation and digestive health. I try to provide nutrition content without getting too scientific and because I am technically not a professional yet, but I’m workin on it!

Alright, alright. I’ll give you what you came here for- the recipe!

Peri Peri Cauliflower “Wings”


Prep time: 5 minutes

Bake time: 30-40 minutes


  • 1 head of cauliflower
  • 1 cup milk or nut milk of choice
  • 3/4 cup of flour (I used Bob’s Red Mill Garbanzo Flour) You may need to add more depending on your use and amount of cauliflower.
  • 1 tbsp paprika
  • 1/4 tsp garlic salt
  • sprinkle lemon pepper (from TJs) or regular pepper
  • 1 jar Harissa Paste (may be purchased at Trader Joes)

*The sauce recipe pictured above is a blend of 1 cup plain Greek yogurt, 2 Tbsp fresh chives, 1 Tbsp fresh parsley, 1/2 lemon freshly squeezed, a pinch of salt, and 1 tsp garlic powder. Process the herbs first to break down before adding the remaining ingredients. SO fresh and complementary to the “wings”.


  1. Preheat oven to 425F. Line a baking pan with aluminum oil and lightly coat with oil of choice.
  2. Wash and dry head of cauliflower. Cut into medium size florets (about the size of wings). Place milk in one small bowl and the flour, paprika, garlic salt, and pepper in the other. Mix the flour mixture well.
  3. Carefully dip each floret into the milk first. Let it drip a couple of seconds before coating in the flour mixture. If you proceed too quickly, the flour mixture will get clumpy and won’t stick to the last of the florets.
  4. Place the coated florets in the lined baking pan and bake for 20 minutes. While the cauliflower bakes, you may blend the harissa paste to make it more fluid and easy to apply. I did not do this, but in this midst of coating the cauliflower, I wish I had.
  5. Remove the pan and generously coat each floret with harissa paste.
  6. Cook for an additional 10-15 minutes or until the sauce looks slightly dried and crispy.
  7. Let cool for 5 minutes and enjoy with or without the homemade sauce. PLEASE let me know what you think of this recipe! I’d love to hear your feedback before re-sharing it as Super Bowl Sunday recipe suggestions.

Thank you! XO Danielle

Christmas Morning Muffins

5 days! 5 days until Christmas! Eeeeeekkk!! The little kid inside me is bursting with joy and excitement during this magical time of year. I’m really hoping Chicago gets snow before or on Christmas day. If not, I’ll make do and await our snow storms in January, as always 😉

Since this semester has ended, I’ve been racking my brain on recipes I could offer and share for you to bring to holiday parties and to make for your loved ones at home. Cranberry and Orange is a classic Christmastime pairing, so I decided to make Christmas Morning Muffins with this flavor duo plus some walnuts! I used my latest favorite pancake and waffle mix brand, Kodiak Cakes, as the base. A box is less than $5, and it includes most of the dry ingredients you need. As I’m writing this I am anxiously waiting for the muffins to cool so I can taste test them and post this recipe!

The verdict= super moist, fluffy, flavor packed, Christmas-worthy muffins!!!! Yahoo! You will NOT be disappointed with this gem. So, without further ado…

Cranberry Orange Christmas Morning Muffins




  • 2 cups Kodiak Waffle and Flapjack Mix (Whole Wheat and Honey Flavor)
  • 2 Tbsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp cardamom
  • Crushed walnuts
  • 3/4 cup cranberries


  • 2 eggs
  • 4 oz applesauce
  • 1/2 cup cashew milk
  • 2 Tbsp fresh orange juice
  • 1/2 medium size orange, grated
  • 1/3 cup maple syrup


  1. Preheat oven to 350F. Line muffin pan with muffin liners or grease with coconut oil.
  2. Add 2 cups of the Kodiak Waffle Mix to a medium size bowl. Add the spices and mix.
  3. In another small bowl, lightly whisk the two eggs. Add the remaining wet ingredients and mix well.
  4. Per the muffin mix method, pour the wet ingredients on top of the dry. Use a baking spatula to mix until just combined. Add the cranberries and some crushed walnuts should you want them in your batter. I just topped mine before baking.
  5. Pour the mixture just below the top of each muffin well.
  6. Bake for 18 minutes at 350. Let cool for 15 minutes. Your taste buds will thank you for the rollercoaster ride 😉 Happy Holidays!



Dark Chocolate Peppermint Brownies

Christmas is nearly two weeks away, and with the holiday season in full swing, we need all the easy recipes we can get our hands on! Am I right? Today I am sharing my Dark Chocolate Peppermint Brownies with you. Not only are these yummy treats extremely tasty, but they are healthy too! The brownies are black bean based, the frosting contains a veggie, and the dark chocolate I used has 9x more flavanols (an antioxidant) than regular chocolate! Have your cake and eat it too!


Dark Chocolate Peppermint Brownies

Prep time: 5 minutes

Baking time: 25-30 minutes


Brownie Batter

  • 1 15 oz. can black beans
  • 2 packets of Flavanaturals cocoa powder OR 6 Tbsp other cocoa powder
  • 1/2 tsp baking powder
  • sprinkle of Himalayan pink sea salt
  • 1/2 cup maple syrup or agave
  • 1/3 cup salted almond butter (I like and use Trader Joe’s)
  • 1 tsp vanilla (going to try vanilla bean next time)
  • 1 chopped dark chocolate bar (I used TJ’s The Dark Lover’s Chocolate Bar)


  • 3/4 cup sweet potato puree
  • 1 bar melted dark chocolate
  • 1 Tbsp maple syrup or agave
  • 1 packet or 3 Tbsp cocoa powder
  • Crushed candy canes to top


  1. Preheat oven to 375 degrees F and lightly oil a loaf pan. I like to oil my baked goods pans with coconut oil.
  2. Blend all of the brownie batter ingredients besides the chopped chocolate bar until smooth.
  3. Add the chopped chocolate bar and mix. Transfer to the oiled loaf pan.
  4. Bake for 25-30 minutes or until a toothpick or knife doesn’t lift batter.
  5. Let cool for 30 minutes. While you are waiting, make the frosting by adding 3/4 cup of sweet potato puree to a food processor. Melt 1 bar of dark chocolate, and add this and the remaining ingredients to the mixture. Process until light and fluffy.
  6. Once the brownies cool, ice your brownies and sprinkle with crushed candy canes!

If you’re not into the sweet potato frosting, try homemade whipped coconut cream! Another delicious and healthy alternative to regular frosting. Enjoy, and come back soon for more holiday recipes!


3 Ingredient Cranberry-Orange Relish

Hey Turkeys! Happy belated Thanksgiving! I have missed you and blogging so…and I have realized that I can no longer use being too busy as an excuse for my absence. We are all busy in our own ways. I simply NEED to make time for what I love doing- cooking, baking, blogging about nutrition and lifestyle, recipe development, and feeding you happy thoughts and ideas!

I am done with making empty promises of new recipes, mental health posts, grocery lists, etc. and not following through because of my time mismanagement. Reading “Girl, Wash Your Face” by Rachel Hollis has instilled in me this new sense of proactiveness in creating the life I want and deserve. And I, my friends, want to be a source of inspiration and fresh, innovative ways to evoke happiness for you.

I am going to start with the simplest of recipes, one that requires ONLY 3 ingredients! Whaaaaa???? Oh, yes yes yes. Cranberry-Orange Relish is one of my absolute favorite holiday side dishes. It is fresh, serves as a palette cleanser from dish to dish, and is the easiest recipe I’ve ever made- no exaggeration. I will allow the ingredient list and directions speak for themselves, along with the wonderfully bitter, sweet, and sour combo of taste. I am incorporating this guy in my fall harvest veggie bowl tonight (of which I will be posting about tomorrow). You can eat it by itself as a snack, serve it as a side or top it on a dish or as a spread in a sandwich *drool*. Please share how you have or will enjoy this recipe when you make it! Enjoy!

Cranberry-Orange Relish


Prep time: 2 minutes

Time to make: 3 minutes + (allow to sit 1 hour-overnight)

Serving size: 1/2 cup

Servings: 6


  • 1 12 oz bag of fresh cranberries
  • 1/2 large orange or 2-3 Tbsp orange peel, grated
  • 1 Tbsp honey (may add more to taste)


  1. Rinse cranberries. Dry and add to food processor. Lightly process.
  2. Grate 2-3 Tbsp or 1/2 of a large orange peel over the cranberries.
  3. Add 1 Tbsp of honey (or more to taste). Process for 15 seconds or until the pieces look similar to the relish pictured above. Allow to sit for at least an hour i the refrigerator. The best flavor when you allow the relish to sit overnight.
  4. Orange you glad you made this crantastic side?! Sorry, not sorry for the dad joke. Enjoy!