All Posts Tagged ‘lemon pepper

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Whole 30 – Week 2 – Meal Plan

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Hey there! Wow, this no caffeine thing has been ROUGH. For the first 3 days I had a non stop pounding headache, was exhausted during the day, and awake in the middle of the night. By day 4 I was feeling way better though, and I’m excited to see how things improve even more over the next few weeks.

Here’s my meal plan for this week. A few breakfasts that I will double, and leftovers for lunch every day. 

Breakfast:

Yams and Eggs (There isn’t much to this “recipe” but it’s one of my favourites. I chop the yams into cubes and fry them in coconut oil and steak spice until cooked through. I remove them from the pan and cover them to keep them hot. Then I quickly fry 2 eggs and put them on top of the yams. You could partially boil the yams at the beginning of the week to make them quick and easy to fry up in the morning.)

Sweet Potato Breakfast Skillet

Potatoes with Kale and Bacon

Crustless Quiche

Dinner:

Mexican Meatza

Chocolate Chili on spaghetti squash

Spicy Coconut Shrimp Bisque (skip the corn)

Sweet Pineapple Ginger Meatballs 

Lemon Garlic Chicken on Zoodles and Kale

Italian Sausage and Zoodles

Moroccan Spiced Salmon

I suggest tripling the Chocolate Chili and Spicy Coconut Shrimp Bisque and freezing them for Whole30 emergencies. Those are two of my favourite recipes…you won’t be sorry!

Enjoy!

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Salmon and Lemon Pepper Zoodles

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This summer we’ve been enjoying so much wild salmon from the Community Supported Fishery that we are a part of. I’ve been experimenting with a bunch of different recipes (basically trying to find which one Charley will eat with the least amount of whining) and have found that this one that I have just barely adjusted from Practical Paleo by Diane Sanfilippo is simple, delicious, and great for repurposing leftovers the next day. I have a hunch that Charley might actually like it, although she would never admit it.

I happily eat leftovers every day as a way to save time in the kitchen. When you cook absolutely everything from scratch, leftovers are a necessity. With that in mind, i reheated this salmon from last night’s dinner and added some simple zucchini noodles and red pepper, and it only took about 15 minutes of my time. Enjoy!

Ingredients

For the salmon:

1 lemon, thinly sliced

1 lb wild salmon

1-2 tbsp of coconut oil

2 tbsp fresh chopped rosemary

Pinch of salt and pepper

For the zoodles:

1 large zucchini, spiralled into zoodles

5 baby bell peppers, chopped

2 tbsp Tessemae’s Lemon Chesapeake sauce

Directions

For the salmon:

1) Preheat your oven on the low broiler setting.

2) Place some tin foil on a baking sheet and grease with coconut oil.

3) Place the salmon skin side down on your baking sheet and sprinkle with salt and pepper.

4) Sprinkle the chopped rosemary on the salmon, and top the salmon with the lemon slices.

5) Broil on low for approximately 10-15 minutes, depending on the thickness of your salmon.

For the zoodles:

1) Heat a large pan over medium heat and add 2 tablespoons of Tessemae’s Lemon Pepper sauce.

2) Fry your peppers for a few minutes until they begin to soften.

3) Add your zoodles and combine with the peppers. Fry for 4-5 minutes, until they are softened to your liking.

4) Remove and place in a bowl or on a plate. Top with your leftover salmon.

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Tessemae’s sauces are Whole30 approved and a great addition to your kitchen. They make dishes like this super quick and easy! You can order them online or find them at Whole Foods.

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Lemon Pepper Spaghetti Squash with Scallops and Kale

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I absolutely love scallops! They are a quick and easy source of protein and completely versatile when it comes to flavour. This is one of my favourite lunches to eat post workout.

Ingredients

1 spaghetti squash, cooked and threaded into ‘noodles’

8-10 scallops, ocean wise

1 bunch of kale, washed and chopped, stems removed

1 red bell pepper, chopped

1/8 cup of Tessemae’s Lemon Pepper sauce, approximately

Directions

1) Heat a large sauce pan over medium heat.

2) Pour into the pan about half of the Tessemae’s Lemon Pepper sauce

3) Place your scallops in the pan, leaving lots of wiggle room between them. Leave them to cook for 3-5 minutes.

4) Flip over your scallops and allow them to cook for another few minutes.

5) Add your red pepper and stir to combine with the scallops. Let cook for a minute.

6) Add your kale and the rest of your Tessemae’s sauce. Mix everything and fry until kale is softened and scallops are completely cooked through.

7) Remove from pan and serve over spaghetti squash noodles. Enjoy!