Teriyaki-Glazed Salmon with Stir-Fried Vegetables

Teriyaki-Glazed Salmon with Stir-Fried Vegetables


For Salmon:

2 Tbsp. light teriyaki sauce
¼ C Mirin (or sweet rice wine)
2 Tbsp. rice vinegar
2 Tbsp. scallions (green onions), rinsed and minced
1½ Tbsp. ginger, minced (or 1 tsp. ground)
12 oz. salmon fillets, cut into 4 portions (3 oz. each)

For vegetables:

1 bag (12 oz.) frozen vegetable stir-fry
½ Tbsp. peanut oil or vegetable oil
½ Tbsp. garlic, minced (about 1 clove)
1 Tbsp. ginger, minced (or 1 teaspoon ground)
1 Tbsp. scallions (green onions), rinsed and minced
1 Tbsp. lite soy sauce


1. Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 7.
2. Preheat oven to 350 ºF.
3. Combine teriyaki sauce, mirin, rice vinegar, scallions, and ginger. Mix well. Pour over salmon, and marinate for 10–15 minutes.
4. Remove salmon from the marinade, and discard unused portion.
5. Place salmon on a baking sheet, and bake for 10–15 minutes or until fish flakes easily with a fork in the thickest part (minimum internal temperature of 145 °F).
6. Meanwhile, heat oil in a large wok or sauté pan. Add garlic, ginger, and scallions, and cook gently but do not brown, about 30 seconds to 1 minute.
7. Add vegetables, and continue to stir fry for 2–3 minutes or until heated through. Add soy sauce.
8. Serve one piece of salmon with 1 cup of vegetables.

Recipe: Balsamic Roasted Brussels Sprouts

Recipe: Balsamic Roasted Brussels Sprouts

Balsamic Roasted Brussels Sprouts


1/4 cup extra virgin olive oil

1 pound brussels sprouts, trimmed and halved

1/4 teaspoon finely chopped garlic

Salt and freshly ground black pepper

1 tablespoon balsamic vinegar (actually use a balsamic glaze because caramelizes nicer)

Optional: dried cranberries (Craisens)


Preheat the oven to 450 degrees.

Cut the stems off the Brussels sprouts and then cut each sprout in half.

Put the oil in a large oven-safe skillet and heat on medium-high. When the oil shimmers but before it smokes, arrange the sprouts in one layer, cut side down. 

Add the garlic and season with salt and pepper.

Cook, undisturbed, until the sprouts begin to brown, about 5 minutes. Move the pan to the oven and cook, shaking the pan occasionally, until the sprouts are very brown and tender, about 20-30 minutes.

Don't those look amazing?!

Have them with chicken and fish, and they work well with both.

1 cup packs 124% of your Vitamin C.

Eat up!

Healthy mayonnaise


1 egg
2 tablespoons lemon juice @ room temp
1/2 teaspoon dry mustard
1/2 teaspoon salt
1/4 cup plus 1 cup olive oil (light, not extra virgin) @ room temp

1. Place the egg and lemon juice in a blender or food processor. Let them come to room temperature together, about 30-60 minutes. Add the dry mustard, salt, and  1/4 cup of the oil. Whirl until well mixed – about 20 to 30 seconds.

2. The only remaining job is to incorporate the remaining 1 cup oil into the mixture. To do this, you must pour very slowly… the skinniest drizzle you can manage and still have movement in the oil. This takes about three minutes or so; it’s a fairly long time. Breathe. Relax. Drizzle slowly.

If you’re using a blender, you’ll hear the pitch change as the liquid starts to form the emulsion. Eventually, the substance inside the blender will start to look like regular mayonnaise, only far more beautiful. Do not lose your nerve and consider dumping! Continue to drizzle.

If your ingredients were all at room temperature and you were patient, you will be rewarded!

Faloo’s Fantastic Chicken

This one is good if you are cooking for others as well.

What you need:

1 young chicken
1 stick of Kerry Gold unsalted butter or clarified butter (ghee)
some fresh thyme
lemon zest (shaved lemon peel)
Prosciutto (3 slices chopped into small bits) (you can leave this out for extra health measures)

Mix the butter, thyme, lemon zest and Prosciutto together until well blended.

Salt and pepper the chicken

Now scoop the butter miz and shove it under the skin of the bird. Basically just smear the miz all over it. Shove some inside as well. Place leftover lemon into the chicken as well.

Put in roasting pan and cook for 60-65minutes @400 uncovered….test the chicken and make sure it is done.

The skin tastes insane when it gets crispy and the meat is juicy ans hell.

Very low carbs and tastes great!

Grandmas Chili

1.5lbs Ground Turkey Breast or Lean Ground Beef
One Large White Onion (diced)
1 green bell pepper (diced)
3 Garlic Cloves (Chopped Fine)
1 Lrg Can Tomato Sauce
1 Lrg Can whole peeled tomatoes
1 tiny can of Paste (add last to thicken, use sparingly until desired thickness)
1 lrg Can Kidney Beans (fully drained)
1 small can of White beans (fully drained)
3-4 tbsp Chili Powder
1/2 tsp Cayenne Pepper (more or less for heat)
1 tsp Garlic Powder
1 tsp Paprika

Sweat the onions in a large saucepan until clear color with 1 tsp olive oil,
Add Bell Pepper
Add Garlic and Turkey or Beef (Brown and drain oil completely and rinse in a colander if you like to get rid of all grease in Beef)
Add the tomato sauce and whole peeled tomatoes (I break them up a little with a wooden spoon)
Add Spices
Cook for a half hour (or longer if you want… minimum until heated thoroughly)
Add beans and stir gently lifting from the bottom and folding beans in, this way you don’t break them up.
Heat thoroughly and add paste to desired consistency.

This was my Grandma’s recipe. Chili, as long as the meat is lean should be full of protein and pretty lowfat.

It’s easy, cheap, delicious and freezes great!

Hardcore Chili

4 lbs extra lean ground beef (96%)
4 cans kidney beans (15.5 oz per can), drained and rinsed
2 large onions, chopped
2 large tomatoes, chopped
1 lb carrots, peeled and sliced
4 bell peppers – 1 green, 1 red, 1 yellow, 1 orange, cut into 1/2-inch squares
6 cloves garlic, chopped
Two 46-fl oz bottles V8 vegetable juice, spicy hot
1/2 cup cashew meal
Spices: 4 tbsp chili powder, 1 tsp cumin, 2 tsp paprika, 1 tsp celery seed, 1 tsp fresh ground pepper (for a quicker version, you can use 3 packages chili seasonings mix, but it won’t quite be the same!)


In a large skillet, brown the ground beef, one pound at a time, over high heat together with the garlic and onions. If your skillet is large enough (i.e., a wok), you can brown the beef all at once to save time. On the last batch, add the spices after the beef is browned and continue frying for another couple of minutes. Add the browned beef to a very large pot with a lid, and then add the beans, tomatoes, carrots, peppers, and V8 juice. Bring to a boil and then reduce heat to simmer.

To make the cashew meal, process 1/2 cup cashews in a blender in short bursts, until a grainy meal is formed. Do not process for too long or you will have cashew butter. Stir-in the cashew meal, cover, and simmer for an additional 30 minutes.

Serves an army!

Pasta Salad, Eat Up !

Box of Rotini Whole Grain Pasta
1/2 Tablespoon Olive Oil
1 1/2 Cup Sliced Cherry Tomatoes
1 Cup of Chopped Scallions
1 Chopped Green Pepper
28 Slices of Turkey Pepperoni (14 slices per serving)
1/3 Cup Balsamic Vinegar
1 Teaspoon of Minced Garlic
Salt & Cracked Pepper (to taste)
Balsamic Vinegar Glaze

Boil the pasta as directed. Drain the pasta and let it cool. Add all the cold ingredients and chill. Drizzle with the balsamic glaze and serve. Add diced grilled chicken , grilled salmon (wild caught), steak,shrimp,tofu, alligator or whatever protein you can find.

Sorry no pic available because I forgot to take one before it was all gone.

Low Carb Almond Flour Pancakes

Low Carb Almond Flour Pancakes

The theory behind eating low carb is that when eating carbs a persons insulin level spikes. Insulin prevents your body from burning fat as energy and instead uses sugar for energy. By avoiding carbs the bodies insulin levels are low and the body uses fat for energy instead.

Some people respond well to this type of dieting, others can do just as well by just restricting their caloric intake. As I always say on this blog, you have to try things out and see what works better for you.

Other than that this is a great way to make pancakes but remember if you wanna avoid carbs then no syrup!

Ingredients (4 pancakes):

2 tbsp coconut oil
2 eggs
1/4 cup water (sparkling water is ideal)
1/4 tsp salt
1 cup almond flour
Sweetener to taste – optional
Vanilla Extract – optional

Toppings – optional:
Sugar-free syrup
Almond butter

Tools needed:

Non-stick pan or skillet
Mixing bowl
Measuring cup
Measuring spoon
Fork or whisk
Serving plate


ULC Almond Flour Pancakes Recipe Step 1: Preheat panStep 1: Preheat pan.

Heat a medium sized pan or skillet over low-med heat. If you’re not using a non-stick pan, you’ll want to spray the pan with a non-stick spray.

ULC Almond Flour Pancakes Recipe Step 2: Melt oilStep 2: Melt oil.

Place the coconut oil in the mixing bowl and heat it in the microwave for about 15-20 seconds, or until liquid in form. If it’s not completely liquid in form, it won’t mix thoroughly into the batter.

ULC Almond Flour Pancakes Recipe Step 3: Add eggs and whiskStep 3: Add eggs and whisk.

Crack the eggs into the bowl with the oil and whisk together with a fork.

ULC Breakfast Sandwiches Step 4: Add water and saltStep 4: Add water and salt.

Pour the sparkling water and salt into the bowl and whisk together.

*If you want to add sweetener and/or vanilla extract, do so now.

ULC Almond Flour Pancakes Recipe Step 5: Add flourStep 5: Add flour.

Add the almond flour to the wet ingredients and mix well with a fork. Make sure there are no lumps in the batter. If the batter is very thick, you can add a little more sparkling water. I suggest starting with a tablespoon, and then adding from there. I’ve never needed to add more water, though.

ULC Almond Flour Pancakes Recipe Step 6: Pour batterStep 6: Pour batter.

Once your skillet is warm, but not hot, pour 1/4 of the batter into the pan. Pancakes should be about 4-5 inches in diameter. Keep an eye on the cakes so you don’t overcook them.

ULC Almond Flour Pancakes Recipe Step 7: Flip - CAREFULLY!Step 7: Flip – CAREFULLY!

Once the edges have set and begin to turn a slight golden brown, carefully flip the cake over using a large spatula. Allow the other side to cook for 1-2 more minutes. Remove from heat and repeat steps 6 and 7 for remaining batter.

ULC Almond Flour Pancakes Recipe Step 8: Toppings - OptionalStep 8: Toppings – Optional.

These cakes are great on their own, but if you’re in the mood for something a little more traditional, try adding 1 teaspoon of butter and 1 tablespoon of sugar-free syrup. I’ve also tried topping the cakes with a little almond butter, which was also a tasty choice. Whatever toppings you choose should be added into the nutritional info below.

Nutritional info:

Serving size: 2 pancakes

Calories: 525
Fat: 45.2g
Usable Carbs: 6.4g
Protein: 18.3g

Goat Salami, Cider and Wild Mushroom Risotto

This looks awesome! I never eat cold cuts but hell, this is goat salami! If I can find me some goat salami then oh yes…..I’m eating it.

Homemade With Mess

One of the best things about the summer is the various festivals and food markets you find popping up all over the place. In and around Bristol they appear weekly, it’s amazing! There are several stalls you can always expect to see at these local markets; gourmet salami, olives, oils and cheese, and I’m not complaining because I love all of these. There are also always gallons and gallons of golden refreshing cider to be drunk, which makes them all the more enjoyable. The last market we stumbled across was at Bristol Harbourside Festival, and we must have spent about twenty minutes at the salami stand deciding which variety to buy. Eventually we chose a wonderful goat salami, which is the main ingredient in this dish. It was absolutely delicious and gave this risotto such an oomph of flavour. I then had to pay homage to the festival that this…

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