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)

 

Ingredients

Burgers

  • 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

Sauce

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

Toppings

  • avocado
  • spinach
  • tomato

Directions

  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

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”

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Prep time: 5 minutes

Bake time: 30-40 minutes

Ingredients

  • 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”.

Directions

  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

Almond Plum Bread

Hi friends!

It’s been a hot minute, and for that I apologize. Life gets busy, as you know, and ideally I would like to post more often than I do. My latest goal is to share one new recipe a week that incorporates a seasonal farmer’s market ingredient. I want to highlight farmer’s markets before winter arrives because I think it’s important to shop locally and support your local farmers. In return, you usually are offered fresh, organic produce at a lower cost.

So without further ado, this week’s seasonal ingredient is PLUMS! They are actually in season from late May through October, so I’m a little late to the game with these, but the lady at the farmer’s market gave me a sample and I just couldn’t resist! I asked her for some cooking and baking ideas on how to use this yummy fruit, and she said the most common way was in bread. I decided right then and there to make my very own gluten-free plum bread.

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A little health overview of plums is that they are packed with dietary fiber, aiding in digestion and digestive health. Their dried form of prunes serves as an even greater relief from constipation and GI distress. Plums also contain high amounts of potassium, a mineral most Americans don’t receive enough of. Proper intake of potassium is found to help prevent high blood pressure and stroke. Since plums are low on the glycemic index, they are a good option for those with or prone to diabetes. The antioxidants in this fruit has also been known to protect against cancer cell growth, improve bone health, and improve memory.

When I read about all of the health benefits this little fruit carries, I could hardly believe it! For those of you who haven’t tried a plum before, let me tell you what to expect. They range in size from that of a cherry to the size of a small apple. They have skin similar to a nectarine, but their flesh is almost like a grape since they are so water dense. They are slightly sweet in flavor, but when you bake them, they turn slightly sour (in a good way). I think I covered most of the goodness a plum contains, so here is my original gluten-free Almond Plum Bread recipe that I nailed on the very first try! I hope you enjoy it as much as me and the hubs did 🙂

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Prep time: 5 minutes

Baking time: 40-45 minutes

Ingredients:

DRY

  • 1 1/2 cup almond flour
  • 1 cup tapioca flour
  • 1 tsp baking powder
  • 1/4 tsp sea salt
  • 1/8 cup monk fruit sweetener

WET

  • 3/4 tsp vanilla
  • 1/4 melted coconut oil
  • 1 Tbsp agave
  • 2 eggs

Directions:

  1. Preheat oven to 350F. Grease a loaf pan (I used coconut oil spray).
  2. Sift both the almond and tapioca flour. Add the remaining dry ingredients to a large mixing bowl and mix until even.
  3. Add all wet ingredients to a small bowl and whisk for 30 seconds.
  4. Pour the wet ingredients on top of the dry and mix on medium speed with a mixer. Unlike baked goods that contain gluten, gluten free recipes actually benefit from mixing a bit longer to create better structure. Once the flour is fully part of the dough, transfer to the loaf pan.
  5. Bake for 40-45, watching for when the outer edges turn a light golden brown.

*DO NOT worry if the dough doesn’t rise high. This is a result of a gluten-free recipe. I recently learned that more condense bakes are better for gluten-free consistencies and overall binding which prevents the bread from crumbling. Expect the dough to fill half the height of the loaf pan. Despite being height challenged, the flavor is SOOOO on par and even competes with other fruit breads. The Almond Plum Bread ends up having a texture similar to that of a pound cake. I recommend enjoying it with tea, coffee, or even topping it with yogurt or vanilla ice cream.

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Super Veggie Burgers

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Veggie burgers are easier to find than they used to be- at the store, local restaurants, and even at pubs and burger joints. The trick is finding the veggie burger that resonates with your taste buds, aka one that is drool worthy!

Last week I was craving a sweet potato black bean burger, so I decided to brave the task of creating my own recipe. With Trader Joe’s Cauliflower Gnocchi hot on the food scene, I thought to incorporate a cup of that bad boy in my recipe, along with the binder of molasses instead of your standard eggs. Both of these additives bump the nutritional value. Cauliflower adds to your dose of vitamin C and B, and molasses contains a significant amount of iron (not to mention the unique flavor it creates!).

So with sweet potato, cauliflower, green onions, and spinach (as a topping), you end up with a whopping 4 veggies in this addictive burg. I topped mine with avocado (fruit serving), and with brown rice (grain) and black beans (legume-protein) in the mix, you end up with a balanced and nutritious meal for you and your guests! I really can’t talk the addition of molasses up enough. It’s what makes this veggie burger stand out from the rest. Try it out and let me know what you think! Enjoy lovelies!

Super Veggie Burgers

Prep time: 10-45 minutes (depends if the rice and sweet potato are pre-cooked)

Bake time: 40 minutes

Yields: 5-6 burger patties

Ingredients

Burger

  • 1 cup black beans
  • 1 cup cauliflower gnocchi (from Trader Joe’s)
  • 1 1/2 cups sweet potato puree (fresh or canned)
  • 1/2 cup chopped green onions (optional)
  • 1 cup cooked brown rice
  • 1/4 cup molasses
  • 1/2 cup toasted crushed walnuts OR 1/2 cup breadcrumbs (I used chickpea crumbs)
  • 1 tsp cinnamon
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp salt
  • whole wheat bread/bun/British muffin (what I used)

Toppings (all optional)

  • Spinach or Kale (I wanted to try the Miso Greens from the new Run Fast cookbook, but I couldn’t find miso anywhere! Ordering it on Amazon right now 😉 )
  • Avocado
  • Sauce of choice
  • Grilled onions

Directions

  • Cook rice according to package instructions if it is not already cooked. In addition to this prep, boil 1 large sweet potato for 30 minutes if you are not using canned sweet potato puree.
  • Preheat oven to 375F. While heating, prep your burger patties.
  • Drain 1 can of unsalted black beans. Measure 1 cup and place in large mixing bowl. Mash the beans with a fork until 75% of them are mashed, leaving 25% of the beans whole or somewhat intact.
  • Add 1/4 molasses to the beans, along with all of the spices. Mix.
  • When the rice is done, drain and allow to cool. When the sweet potato is ready, drain and place skinless in a blender.
  • Microwave the Cauliflower Gnocchi for 5-6 minutes, as listed on package instructions. When cooked, add 1 cup to the blender. Blend on high until mixed.
  • Add the sweet potato and cauliflower mixture to the bowl, along with the walnuts or breadcrumbs and chopped green onions. Mix until evenly distributed.
  • Form patties using 1/2 or 3/4 cup to measure. I like mine thick, so I used the 3/4 cup. This formed 5 patties.
  • Bake for 40 minutes. Flip burger patties half way through. Keep in mind that they may be mushy still, so be careful when flipping. I recommend using a spatula and an oven mitt.
  • Remove from oven after 40 minutes and allow to cool and set for 10-15 minutes. Toast your bread/bun if desired, add sauce, a burger patty and toppings to dress it up! Chow down!

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Pesto Egg Cups

Eggs have been an all-American breakfast staple for decades now, but the styles of scrambled and omelettes can get old. Plus, Americans are busier than ever. Some get up at 5am to get a workout in, some head to the office early, and some are scrambling (pun intended) to dress and feed the kids before shuttling them to school. Whatever the case, breakfast is easier on the go.

These Pesto Egg Cups serve as just that, a delicious and nutrient packed on-the-go breakfast that fuels your morning! I recommend meal prepping these over the weekend and freezing them in an airtight container to keep them fresh and ready to grab throughout the week.

Pesto Egg Cups

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Prep: 15 minutes

Bake time: 12 minutes

Yields: 12 cups

Pesto ingredients: (You can use store bought too)

  • 3 packed cups of fresh basil
  • 1/2 cup parmesean (and/or nutritional yeast)
  • 1 heaping Tbsp of minced garlic
  • 1/4 cup toasted pine nuts
  • 1/2 cup olive oil

Directions:

  1. Add all ingredients to a food processor and blend until a paste consistency forms. Usually I like my pesto slightly on the oily side to dip bread in, but don’t overdo it or else your egg cups will be oily too.

Egg Cup ingredients:

  • 8 eggs
  • 3/4 cup spinach (chiffonade)
  • 8 cherry tomatoes quartered
  • 1/4 cup milk of choice (I used almond)
  • Store bought or homemade pesto
  • Salt (Pink Himalayan is recommended)
  • Ground pepper (I love the Lemon Pepper from TJs!)

Directions:

  1. Preheat oven to 375F. Grease muffin tin or line with muffin cups.
  2. Whisk 8 eggs until a fluffy consistency is achieved.
  3. Add 1/4 cup milk of your choice and whisk to mix.
  4. Chiffonade (cutting technique where you roll and slice greens) spinach until you fill 3/4 cup. Add to the egg mixture. Quarter 8 cherry tomatoes and add, along with a pinch of salt and ground pepper. Mix evenly.
  5. Add 1/4 cup of the egg mixture to each muffin holder. Once evenly distributed, add 1 tsp – 1 Tbsp of pesto to each spot. You may mix or leave the pesto in the middle for a burst of flavor. Both ways are amazing, but I think I prefer the middle filled. 🙂
  6. Bake for 12-14 minutes. Keep an eye on how and when the eggs set to determine this.
  7. Keep fresh by freezing for up to one month. Reheat in microwave for a delicious treat or on the go breakfy!

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Vegan BBQ Sauce

Prep time: 0

Cooking time: 20 minutes

Serving Size: 6-8, depending on how much sauce you and your guests like! (I like to douse my food!)

Ingredients: 

  • 1 medium yellow onion
  • 1 6 oz. can of tomato paste
  • 3 Tbsp coconut aminos
  • 1.5 Tbsp spicy mustard (you may use plain)
  • 2 Tbsp molasses
  • 1 Tbsp apple cider vinegar
  • 1 Tbsp chili powder (may use more if desired)
  • 1/2 tsp cinnamon
  • 1/2 tsp smoked paprika
  • 1 tsp coconut sugar OR 1 Tbsp honey
  • dash of salt and fresh pepper

Directions:

  1. Preheat oven to 425F. When ready, roast halved yellow onion with a drizzle of olive oil for 20 minutes.
  2. In the meantime, add the remaining ingredients to a blender.
  3. Add the yellow onion after it slightly cools and blend!

1, 2, 3 and you have yourself a delicious Vegan BBQ Sauce, ladies and gents!

I first used this homemade sauce to marinate tempeh I got from nowhere other than Trader Joe’s, of course. I broke apart the tempeh to small bits and used about 1/2 of the sauce to mix it with. Let this sit overnight and sauté with a light oil spray when ready to eat. Mu husband says it taste healthy, but all I taste is a bbq sauce made from fresh ingredients and not ridden with a large amount of sugar. 🙂 Let me know what you think, and enjoy!

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Feed Me [Weekly]

Feed Me [Weekly]

Hello, lovelies!

We are less than 8 weeks away from Memorial Day weekend, and with blissful visions of the sun kissing your skin by a body a water, you might also realize that you’d like to be laying out, relaxing (drink in hand), without a care in the world. To set yourself up for this, let’s prep our bodies to look, and more importantly, FEEL our best NOW!

If you’re joining Feed Me Happy and Feed Me Weekly for the first time, let me ensure you that my meal plans are delicious, satiating, and macronutrient focused. I try my very best to keep various diets in mind while also taking phyto- and micronutrient, vitamin, and mineral consumption into account. So c’mon, Feed Yourself Happy 🙂

The Menu

Breakfast

Salmon Benny Breakfast Bombs

Thai Scramble 

Lunch

Tuna Melt

Veggies and Greens Salad Kit

Dinner

Turkey and Sweet Potato Skillet

Hi-Protein Veggie Burger

Snack

Celery + Peanut Butter

Dessert

***BONUS ITEM***

Dark Chocolate Covered Bananas

 

The Grocery List

*** BONUS*** items only included in $60 budget

1 1/2 dozen eggs $3.00

Ginger $1.99

Garlic $1.99

Scallions $1.99

Cilantro $1.99

Smoked Salmon $4.99

Chives $1.50

Sprouted Bread $3.49

2 packs Tuna $3.00

Cheese $3.00

Celery $1.99

Red Onion $1.00

1 All Natural Ground Turkey $3.99

Veggies and Greens Salad Kit $3.99

2 Sweet Potatoes $1.59

Yellow onion $1.00

Sage $1.50

Veggie Burger $3.49

Pickles $1.50

Peanut Butter $1.99

***2 Bananas $1.25***

***2 bars Dark Chocolate (I LOVE the Dark Chocolate Lover’s Bar) $4.00***

 

The Recipes

I have linked all of the recipes on the Menu. Simply click the meal for a separate window to the directions. 🙂 I did not include tomatoes, mayo, carrots, or red wine vinegar in the grocery list for the tuna melt, but please feel free to add those ingredients! I also plan on toasting my bread and melting the cheese in the microwave to avoid oil use. Enjoy!