Sweet Salmon Hash

A quick recipe using leftover salmon. This makes a good breakfast, or you can enjoy it at anytime.

Time: 20 minutes

• 1/2 small onion, chopped
• 1 sweet potato, peeled and diced small
• 2 Tbsp. coconut oil (or butter or tallow)
• 1/2 lb. leftover salmon
• 3 Tbsp. raisins
• salt to taste

Bring to oil to medium heat in a skillet. Add the onion and sauté for three to four minutes, until it has softened some. Add the diced sweet potatoes and sauté, stirring often, until they have become soft. This will take around 10 to 12 minutes. Add the salmon, raisins, and salt. Sauté for two to three more minutes, and then serve.

Nutritional info: 2 servings at 30g carb, 28g protein, 17g fat.




Baked Apples

A quick autumn dessert. Those strictly avoiding grains can skip the oatmeal, or replace with chopped nuts.

Active time: 10 minutes, cooking time 1 hour

• apples
• 1/2 tsp. butter per 1/2 apple
• 1/2-1 tbsp. of maple syrup per 1/2 apple
• 1 tbsp. oatmeal per 1/2 apple
• cinnamon to taste
• salt to taste

Slice the apples in half and cut out the core. Sprinkle with oats and drizzle with maple syrup. Dab with butter, focusing on the cored out portion. Top lightly with cinnamon and salt to taste. Bake for an hour, or until soft, at 350 degrees.

Nutritional info: each 1/2 apple serving is 16g carb, 1.5g fat.


Chard 'n Craisins

Time: 20 minutes

• 1 large bunch rainbow chard
• 2 Tbsp. coconut oil
• 1/3 cup craisins
• 1/4 cup slivered almonds
• 1 Tbsp. molasses
• dash Balsamic vinegar
• salt to taste

Cut the stems out of each leaf of chard. Chop all of the stems crosswise into small pieces. Heat the oil to medium in a large skillet, then sauté the chopped stems until they are soft. Meanwhile, cut the chard leaves lengthwise into strips, then cut them crosswise into small pieces.

In a separate small skillet, dry toast the almonds. Stir them over medium-high heat until they just begin to brown.

Add the almonds, chard leaves, and craisins to the larger skillet. Mix well, then add the remaining ingredients. Sauté until the leaves have softened. Adjust the salt, vinegar, and molasses to taste.

Nutritional info: 4 servings at 16g carb, 10g fat.




Ginger Apple Oatmeal

Time: 15 minutes

• 1/2 cup dry oatmeal
• 1 apple, stemmed, cored, and sliced
• 1 cup water
• 1/2 to 1 tsp. minced fresh ginger
• 1 Tbsp. butter
• dash of cinnamon
• salt

Stem and core the apple, then slice it lengthwise into wedges. Cut these crosswise into small pieces. Peel and mince the ginger. If you like a milder flavor, go with 1/2 tsp. of ginger, otherwise use 1 tsp.

Add all of the ingredients to a small saucepan. Bring to a boil, then reduce to a simmer and simmer for four to six minutes, stirring often. Once the oatmeal has thickened some, shut off the heat and cover. Allow it to sit for about three minutes, then serve.

I personally like to add a couple of tablespoons of collagen protein to my oatmeal after cooking for some extra protein. You can also add a sweetener of your choice or cook it with milk instead of water. Many options!

Nutritional info: one serving at 41g carb, 11g fat.