Posts tagged: salmon

Lentil Salmon Salad

By Katie, 7:17 am

My food cravings definitely change along with the seasons. In the winter I long for hearty soups and stews; a big bowl of chili with a side of cornbread soothes my soul. In the summer, however, my taste buds cry out for juicy fruits, icy smoothies, and refreshing SALADS. 8-)

In the summer I love turning picnic-y, side-dish-type salads into main meals. Take, for instance, this Lentil Salmon Salad. It’s definitely the kind of salad I would bring along to a backyard BBQ (for an upcoming Memorial Day celebration, perhaps?), but it also makes a fabulous meal in and of itself. Perfect for a warm summer night when you can’t bear the thought of turning on the oven or standing in the kitchen for longer than 10 minutes (yes, you can whip up this dish in under 10 minutes!).

Well, that’s if you use cooked lentils like I did. If your lentils are uncooked, it will take a little more time, but not more than 30 minutes or so. You could also cook and flake your own salmon, but using canned salmon makes this dish super easy.

I served it over a bed of Boston lettuce leaves.

Another perk: the recipe makes a ton – again, perfect for parties or cookouts. Or leftovers!!! This salad makes an excellent stuffing for a wrap.

Lentil Salmon Salad
Slightly Adapted from Eating Well
Yields 6 1-cup servings

1/3 cup lemon juice
1 tbsp dried dill
1 tbsp Dijon mustard
1/4 tsp sea salt
ground black pepper
1/4 cup extra virgin olive oil
1 red bell pepper, diced
1 cup diced cucumber
1/2 cup red onion, finely chopped
3 cups cooked lentils
1.5 cups cooked flaked salmon (1-14.5 oz can or 2-7 oz cans)**

1. Whisk together the lemon juice, dill, Dijon, salt, and pepper in a large bowl.

2. Add the oil a little bit at a time, continually whisking as you go.

3. Add the bell pepper, cucumber, onion, lentils, and salmon. Stir gently to coat.

**Dave pointed out that tuna would work equally well, if you prefer!

What’s your favorite summer salad? Pasta salad? Potato salad? Macaroni salad? Lentil salmon salad? ;-)

Thai-Inspired Dinner! And Other Eats

By Katie, 7:59 pm

I must say, I am not the biggest fan of coconut. Which might surprise you, since I’ve blogged several recipes containing the ingredient. The truth is that it’s not really my thing, but Dave happens to love it! And since I cook plenty of dinners based on my personal preferences, it’s only fair to make some that are more catered to his taste buds. :-)

Take, for instance, this Thai-inspired Coconut Soup.

If you’re like Dave and love coconut, then you’ll appreciate this light soup! It’s based off of this Healthy Eats 5-Ingredient Coconut Soup with Noodles and Mushrooms recipe. My soup actually had 6 ingredients because I added snap peas; I also used shiitake mushrooms, which I highly recommend.

If I were to make this again I would definitely add lemongrass to give it an even greater Thai-inspired flavor!

Another (somewhat) noteworthy dinner:

Annie’s Whole Wheat Shells and White Cheddar, doctored up with some broccoli and canned Alaskan salmon. For some reason I don’t mind eating dinner from a box quite so much when I add a little somethin’ somethin’ of my own. ;-)

Let’s check out some other times of the day, shall we?


Nothing too thrilling – plain bite-sized Shredded Wheat (TJ’s brand) with banana in almond milk.

I also wanted to show you this awesome bowl of oatmeal.

This is actually Dave’s concoction, not mine. I have to say, he is quite talented when it comes to interesting oatmeal bowls!

In his mix:

  • steel cut oats cooked in milk
  • cinnamon
  • dried blueberries
  • chopped dates
  • shredded unsweetened coconut


This sammie was awesome!

Whole wheat bread, Applegate Farms roasted turkey breast, lettuce, asparagus, pickles, and spicy brown mustard.

I want to say that the asparagus made this sandwich, but then I would be lying…the rockstar was definitely the PICKLES! For some reason I always forget to add pickles to my sammies, and then I randomly remember and am in heaven!

There are also some mega-salad action.

In the bowl:

  • red and green leaf lettuce
  • cucumber
  • grape tomatoes
  • artichoke hearts
  • some tiny radishes from Dave’s back porch garden
  • mung bean sprouts
  • a chopped medjool date for sweetness
  • big dollop of hummus

Plus a side of some locally-made plain yogurt topped with a pinch of Post Great Grains cereal.

And finally, on a rushed day, a frozen Amy’s meal.


Not surprisingly, I’ve eaten a couple of bars.

The usual suspect. ;-)

A whopping THREE ingredients!

Fruit leather thingys.

Greek yogurt topped with a crumbled Vita Muffin. (Love this!)

Maple-roasted butternut squash cubes (yes, I eat squash as a snack! :-D )

And half of a cantaloupe filled with cottage cheese. Delicious!

Those are all of the food photos I’ve taken of late…time to start snapping some more! ;-)

If you cook for your significant other, do you ever make meals that you don’t like too much because he/she does?


For those days when convenience is king, do you have a favorite brand of frozen meal that you turn to?

Smoked Salmon Asparagus Wrap

By Katie, 10:11 am

After reading about Andrea’s love for smoked salmon, I knew I wanted to give it a try. I’m so glad I did; I think I’ve found a new obsession!

This creaminess of the salmon and the cheese in this wrap provide a perfect complement to the crunch of the asparagus and the red pepper strips. The only disappointment? My Trader Joe’s only sells Atlantic smoked salmon, which isn’t the most sustainable choice. :-? So I’ll be on the look-out for another provider to fuel this new obsession!

Smoked Salmon Asparagus Wrap
Adapted from Eat Better America
Serves 1

2 oz. asparagus spears
1 Laughing Cow Cheese Wedge (I used the Original Swiss flavor)
2 oz. smoked salmon
1/4 red bell pepper, cut into thin strips
1 whole wheat wrap or tortilla
1/2 tsp dried basil
1 tsp lemon juice
sea salt

1. Steam asparagus until it is cooked but still crunchy. (I steamed it in the microwave with about a tablespoon of water for a mere 2 minutes.)

2. Spread the cheese on the wrap; top with dried basil and a sprinkling of salt.

3. Top the cheese with the salmon, then the asparagus and the red pepper strips. Sprinkle with lemon juice.

4. Roll the wrap, securing with a toothpick if necessary.

Do you like smoked salmon? If so, what’s your favorite way to eat it? I’m looking for more suggestions!

Honey-Soy Salmon

By Katie, 3:11 pm

I have nothing but wonderful things to say about salmon.

The health benefits of salmon are incredible. It’s low in saturated fat, but an excellent source of the heart-healthy omega-3 fatty acids. Salmon also contains important vitamins and nutrients such as vitamin B12, phosphorus, magnesium, and vitamin B6. Check out WHFoods for a full breakdown of the many, many health benefits of this wonderful fish!

Salmon is also great because it’s really simple to work with, and since it’s not very “fishy” tasting, many people who aren’t usually big fans of fish tend to like it. I personally adore it. :-)

Honey-Soy Salmon is a really simple recipe, one that gives the fish a touch of sweetness without overpowering its naturally pleasing flavor. And the best part is, it only takes a little over 30 minutes, start to finish…including marinating time!

Honey-Soy Salmon
Serves 4

4 salmon fillets (4-6 oz each) (for sustainability purposes, choose wild-caught Alaskan salmon)
1/3 cup honey (I use raw honey, which is great!)
2 tbsp soy sauce (preferably reduced-sodium)
juice from 1 lemon
1 tbsp sesame oil (you can substitute olive oil, but I think the sesame oil really adds great flavor)
sea salt and pepper, to taste

1. Preheat oven to 425º.

2. Combine the honey, soy sauce, lemon juice, sesame oil, salt, and pepper in a bowl.

3. Place the salmon fillets in a plastic bag and pour the honey-soy mixture over them.

4. Allow the salmon to marinate for about 20 minutes.

5. Place salmon on a baking sheet/dish lightly coated with nonstick spray. Roast for 10-15 minutes, depending on the thickness of your fillets.

Do you cook with salmon? What’s your favorite way to prepare it?

Why Not?

By Katie, 9:50 pm

Hey, everyone! Can I just tell you how much I loved reading your Monday Confessions? :-D Isn’t there something liberating about acknowledging your own imperfections and realizing that others struggle just as much as you do? You all made me feel better about not flossing since apparently a lot of you don’t either! ;-)

Let’s see some food, shall we?


Strawberry-Banana-Almond Overnight Oats!

Last night I combined:

  • 1/3 cup oats
  • 1/3 cup almond milk
  • 1/3 cup plain yogurt
  • 1/2 banana, sliced
  • handful of sliced strawberries

Popped it in the fridge overnight, then added some sliced almonds in the morning. Yummy!

Mid-Morning Snack

Well, before we get to the snack, let’s talk exercise. I went to the gym and did 3.5 miles of hill intervals, and later I did some upper body strength training and a solid ab workout. Three cheers for getting my strength training in even though I didn’t feel like it!

I also have an exciting announcement to make! As you may already know, I’m training to run the 10-Mile Broad Street Run in Philly on May 2. Well, my training plan has me building up to an 11-mile long run, which got me thinking…if I’m in the kind of shape that I can run 11 miles, what’s 2.1 more? So I’ve decided to run the Maryland Half Marathon on May 23!!! When I asked Dave if he thought I should run it, his response was, “Well, why not?” And I thought, “Exactly! WHY NOT?” I want to have more of a “why not?” attitude toward life! :-D

After the gym I went to campus to get some books for a research paper, and picked up some things at Trader Joe’s as well. Snacked on a Clif Z bar in between stops.

In the name of reducing my added sugar intake, I took a look at the ingredients:

Can you read that? Fourth ingredient: Brown Rice Syrup. Fifth ingredient: Tapioca Syrup. Sixth ingredient: Honey. Seventh ingredient: Evaporated Cane Juice Syrup. I don’t think those types of sweeteners are so bad, but it’s just a lot of them! No wonder my beloved Z bars taste so heavenly! At least the sweeteners are organic. :-?


I was feeling a mega-salad today.

That glorious bowl contained:

  • spring mix
  • snow peas
  • grape tomatoes
  • red pepper strips
  • small fillet of Honey-Soy Salmon (leftovers from last night’s dinner – recipe forthcoming! It’s delicious!)
  • Pure2Raw Pumpkin Seed Kale crackers
  • dried cherries
  • drizzle of rice vinegar

I got a little picture-happy with that salad, didn’t I? :oops:

I also had a sliced apple with a Laughing Cow cheese wedge (which apparently browned while I photographed the salad!).

Really fresh and satisfying!

And for a little lunch “dessert,” two medjool dates.

Afternoon Snacks

This first snack is a new favorite! I got the idea from some lovely blogger out there, but unfortunately I can’t remember who it was. If you thought of this combo, I thank you immensely!

Wholegrain wrap smothered with hummus and topped with shredded mozzarella. Microwaved for 30 seconds so the cheese got all melt-y and delicious!

I also had two hard-boiled eggs, sprinkled with sea salt and pepper. A classic snack food!


Tonight I showed some lovin’ to my slow cooker. Dare I say, the humble slow cooker may be one of my favorite kitchen tools. There’s something so simple and lovely about throwing a bunch of ingredients in, leaving the scene, and returning hours later to the magnificent aroma of a ready-to-eat meal.

Today’s slow cooker recipe: Taco Soup!

I was inspired by this recipe from Cooking with Trader Joe’s. I put the following into the slow cooker:

  • 1 lb. boneless, skinless chicken breasts
  • 1 chopped onion
  • 1 package Taco Seasoning Mix (next time I’d use 1/2 packet)
  • 1 large can of diced tomatoes
  • 1 can black beans
  • 1 can pinto beans
  • 1.5 cups frozen corn
  • 2 cups chicken broth

I cooked it all on Low for 5 hours, then pulled out the chicken and shredded it. Dave and I topped our Taco Soup with fresh cilantro, crushed tortilla chips, and a dollop of plain Greek yogurt.

Besides being a tad too hot for my taste, this was amazing! I made a big batch, so there will be plenty of leftovers. :-)

I also had a side salad with spring mix, sprouts, cucumber, carrots, and zucchini.

Evening Snack

A simple dessert.

Fresh fruit with Dark Chocolate Dreams peanut butter.

And because today was a bit dreary here on the East Coast, I will leave you with some brightness.

Beautiful flowers from the Hubs. :-)

Have you ever run a half marathon? What was your experience like?


Do you have a slow cooker? Do you use it often? What’s your favorite slow cooker dish?

P.S. Check out this awesome Galaxy Granola giveaway!

What I Ate – 2/13/2010

By Katie, 6:00 pm

Happy Valentine’s Day! I hope you are feeling very loved today. :-D

Dave and I went patriotic this V-day, spending the weekend in our nation’s capital. I love the city of Washington D.C.; we don’t go there nearly enough, considering how close it is!

Here are the highlights! :-)


Before we set off for our little trip, I cooked up a batch of banana oats on the stovetop. I have to say, it is definitely worth it to make oatmeal on the stove rather than in the microwave. The texture and consistency are just so much better!

In the mix:

  • old-fashioned oats, cooked in water
  • pinch salt
  • sliced banana (mixed in at the beginning)
  • ground flaxseed
  • cinnamon
  • toppings: natural crunchy peanut butter, dried cranberries

You just can’t beat oatmeal for a warm, hearty breakfast!

Before we left I packed up a bunch of snacks. If someone were to ask me for my #1 healthy eating tip, I think it would be these four simple words: Plan Ahead. Be Prepared. It is so much easier to bypass nutritionally-empty convenience foods when you’ve got plenty of healthy options on hand. It’s a lot cheaper too.

I packed a lot of food because our dinner reservations weren’t until 9:15 p.m., so I wanted to be sure we had plenty to hold us over.

Mid-Morning Snack

Well, more like early afternoon snack. The drive down took a bit longer than expected due to traffic/snow. We didn’t mind. :-)

Around noon I realized that it might still be awhile until lunch, so I broke into my raw almonds and dried apricots.

We finally arrived and checked into the Washington Court Hotel. Oh my goodness, this hotel is amazing. I mean, check out the lobby!

Gorgeous, right? Our room was equally fantastic; Tina would love it!

If you’re looking for a hotel in D.C., I definitely recommend this place!


For lunch we checked out this tiny little place in Capitol Hill called the Wellness Cafe. It was cute! I had a grilled Alaskan salmon burger on a multigrain kaiser roll, with onion, lettuce, tomato, pickles, and alfalfa sprouts. And I subbed mustard for the mayo.

Dave and I shared this bag of carrot chips. (Well, I had about 1/4 of the bag.) The carrot flavor was subtle; they tasted a lot like Fritos, actually.

And a Pomegranate Honest Tea for some hydration.

On our way to our next destination, we snapped some nice shots of the Capitol. :-)

Do we look freezing in this one? The wind was crazy; we were chilled to the bone!

We couldn’t wait to warm up inside our destination – The Newseum!!! (Yes, we are the type of people who opt to spend Valentine’s Day at a museum. Does that make us total geeks?  )

The Newseum may not have been romantic, exactly, but it was incredibly interesting. We spent about 3 hours there, and would have stayed longer had it not been closing!

Even if you’re not a news junkie, you should check out this museum if you have a chance. There are so many interesting exhibits. My favorites were: the gallery of Pulitzer Prize photographs, eight sections of the original Berlin Wall, and the Internet, TV, & Radio Gallery (lots of good info. on the impact of BLOGS!).

Oh, and a special exhibit on First Dogs! Lots of fun photos of presidential puppies.

There was even an interactive exhibit where you give a live news update on camera. Yes, we totally did it. ;-)

Afternoon Snack

After the museum we still had almost four hours until our dinner reservations (we booked a bit too late, considering the holiday, so our options were limited). Naturally we hit up the hotel fitness center. ;-) I did 35 minutes on the treadmill – 20 min. running and 15 min. incline walking. Not much, but I think it was plenty since we also walked about three miles around the city throughout the course of the day.

Pre-workout fuel: a clementine from the snack stash.

And post-workout nourishment: apple pie LARA bar.


Even with the snacking, I was about ready to gnaw my arm off by the time we got to the restaurant. We had reservations at this hip little French bistro right in Capitol Hill called Bistro Bis.

Smiling on the outside, screaming “BRING US THE BREAD BASKET!” on the inside.

Whew, there it is!!! :-D

I had one piece with a smidge of whipped butter.

To start I had this incredible salad.

Endive and radicchio with pears, walnuts, blue cheese, and cider-walnut vinaigrette. I got the vinaigrette on the side and only used a tiny bit; it was pretty strong, and the salad by itself wasn’t dry at all.

For the main course, Dave got the lobster special: a whole lobster with rice, mushrooms, leeks, and some kind of creamy sauce. He thought it was good but not earth-shattering. :-|

I got the honey-glazed pork chop with chestnuts, butternut squash pierogi, and Brussels sprouts. This is a prime example of the “everything in moderation” motto, because it was definitely not healthy!

The pork chop was HUGE (I probably ate about half) and a bit fatty, but it was cooked perfectly and tasted tender and delicious! The pierogi were also delicious, albeit extremely buttery. My only complaint was the sauce; it just wasn’t good, and my sprouts were drenched in it, which pretty much ruined them. But my love of Brussels sprouts meant I ate them anyway!  ;-)

I left feeling full but not stuffed, which is always my goal at restaurants.

Ok, I have shared ENOUGH! Your turn! :-)

Are you a snack-packer like me? What are your go-to snacks when you’re travelling?


What’s your favorite place to visit in Washington D.C.? If you haven’t been there, definitely put the Newseum on your list of places to visit!

What I Ate – 1/20/2010

By Katie, 8:35 pm

Quick recap of Wednesday’s nourishment. :-)


Upon waking I enjoyed a bowl of Puffins cereal with skim milk and strawberries.

FYI: What you see here is technically two servings of cereal. Unless I’m eating it with another substantial item, I almost always eat 1.5-2 times the official serving size of cold cereal. Because, honestly, 3/4 cup of cereal is just not enough fuel for me!

This bowl kept me filled and fueled through my morning workout and beyond. It was an off-day for running, so to mix it up I did a Living Room Boot Camp Circuit from Bobbi McCormick at nhershoes, followed by an amazing yoga session from Yoga Download. It felt so good to stretch my muscles!

Speaking of yoga, another FYI: this Saturday, January 23 is officially Yoga Day USA. Check it out; you might be able to find a free or nearly free yoga session in your area!


This sandwich hit the spot!

Canned salmon (sustainable, wild-caught Alaskan, of course!!!) with cream cheese and leaf lettuce on pumpernickel. Delicious combo!

Plus this rather large, rather ripe pear.

All together. :-)

Afternoon Snack

Around 3:30 I got hungry again and realized I was lacking in the veggie department for the day. Carrot and celery sticks to the rescue!

I love the satisfying CRUNCH of fresh, raw veggies! 8-)

Of course, the snack wouldn’t be complete without two huge globs of chunky peanut butter for dipping.

You should know that I’m a little obsessed with all kinds of nut butters. I mean, what’s not to love? They’re chock full of protein and the heart-healthy types of fat, meaning they keep me full for hours. They add bulk and substance to otherwise-light meals and snacks. And they taste so good!

I love to try different types and brands, but for the most basic, most natural peanut butter Dave and I both prefer this brand:

And not just because we love the name! :lol: We love the ingredients.

Just. Peanuts. Love it! Maybe someday I’ll own a fancy food processor so I can grind up my own nut butters!


Dinner was quite delicious!

Pork chop with sautéed apples – GREAT sweet/savory combination!

Steamed green beans with toasted almonds.

And roasted red potatoes with rosemary.

The only issue I came across with preparing this dinner was TIMING. :-? I find it rather challenging to ensure that my protein, carbs/starch, and veggies are all ready to go at the same time! Maybe that just comes with more practice and experience?

But it all tasted delicious! It was also extremely filling; I ended up leaving a few bites of my pork chop because I was stuffed!

Evening Snack

I wasn’t all that hungry later in the evening, but I still wanted a little something sweet. I had a bowl of cherries and a small piece of very dark chocolate.

Isn’t that bowl adorable? :-) It was a present from one of Dave’s co-workers and his wife. I’m very “into” fun bowls and dishes right now. It’s the little things in life, right? ;-)

Any tips or suggestions for improving my timing in the kitchen? I generally don’t like my food luke-warm, so I often end up microwaving my whole plate for a few seconds before sitting down at the table!

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