Salmon Patty Recipe (From a Can) - Keto, Low Carb, High Protein Recipe

 Salmon Patties From A Can - Quick Dinner Recipe 

Make dinner in a pinch! These easy salmon patties are great for a quick high protein meal when you don't have much time. They are made with ground almonds and crust up nicely when you pan "fry" them. They are great for keto or low carb or any healthy lifestyle nutrition program. The perfect blend of protein and healthy fats. You can easily adjust this recipe. They reheat okay in the microwave or throw in the air fryer to crisp up again! I have made it with canned tuna and it was equally delicious! Follow me on Instagram at @jennifercwood for more easy recipe ideas, motivation, fitness, mindset, a good laugh and more. 

Yields 3-4 servings

1 large can of salmon, drained
1 egg

1/4 cup of almonds ground (use a coffee, spice grinder, vitamix or ninja blender).
pinch of salt, pepper, garlic powder, a little cajun seasoning

1 Jalapeno, seeded and chopped (optional)

3 green onions, chopped (optional)

2 tbsp grated Parmesan (optional)

Combine all the ingredients and let it sit for 5-10 min or longer to absorb the liquid. I read you can add a tbsp of coconut flour to absorb more liquid but I didn't have any issues cooking them without it. 

In an iron skillet or non stick pan melt a little ghee, olive oil, coconut oil or avocado oil. Make patties out of the mixture and cook until brown on each side. Enjoy! 

I made mine with air fryer zucchini and a greek inspired cucumber tomato salad. 

If you want to make a simple sauce you can combine a little greek yogurt with fresh lemon juice, horseradish, a little tabasco, drizzle of honey, salt, pepper, garlic, & onion powder. 

Follow me on Instagram at @jennifercwood for more easy recipe ideas, motivation, fitness, mindset, a good laugh and more. To contact me email me at jenniferwoodfitness@gmail.com. I run online fitness and nutrition accountability groups. Fill out this form for more info.  

Healthy Pressure Cooker Tortilla Soup

Healthy Easy Pressure Cooker Tortilla Soup Recipe ~ this is so good! 

Ingredients:
3 boneless chicken breast, or one whole chicken , or chicken pieces. You can also cook the chicken for 12 min on high pressure then debone and then add in remaining ingredients for 1 min on high just to warm it up. 
1 can of Rotel or half a jar of salsa (super versitile!) or a can of fire roasted tomatoes 
1 onion, diced
1 large garlic clove, lightly chopped, 1 tsp prepared garlic or a tsp garlic powder 
1 jalapeño (seeded and chopped) 
1 cup frozen corn or 1 can of corn undrained 
2 tbsp taco seasoning (Make your own) or I just add cumin, chili powder, salt, pepper, paprika and oregano 
¼ cup (about a handful) cilantro chopped (at the end) optional 

If using a whole chicken it makes it’s own broth. If using chicken breast you may want to add some bullion paste for more flavor or you can use a carton of stock 

1 can black beans, undrained (drained and rinsed is better for you, but I don’t always do that)

1 can chili beans, pinto beans or gandules verdes (pigeon peas)

1 bay leaf 

Fresh pepper 

Optional: add some fresh spinach, carrot matchsticks, kale, sliced zucchini for extra veggies! 

Directions:
Select saute setting and allow to heat up for a few minutes. Pour in 1-2 tbsp olive oil. Saute onion and jalapeno. Then add garlic for a min. Optional step. You can just add all together and cook. Add remaining ingredients and set to manual 12 min on high pressure. 

When done cooking; release the pressure. Shred chicken and put back. 
Serve topped with avocado, Greek yogurt or sour cream, Monterey jack cheese or Mexican blend or pepper jack xheese,  hot sauce, fresh lime juice, tortilla chips (just a few for crunch) – or choose your fav toppings.

You can make this in the slow cooker by cooking for 4-6 hours on low.

Freezes well.

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You can make this with frozen chicken. I recommend cooking the chicken alone w water, whole garlic, bay leaf’s for a little longer to make stock then debone and add other ingredients.

I’ve done a whole bird and just save half the stock and half the chicken for another soup. Freeze! 

Mediterannean Veggie Bean Salad (4 Week Gut Protocol Recipe)

 Mediterannean Veggie Bean Salad 

A 4 Week Gut Protocol Recipe From Autumn Calabrese Instagram 

I absolutely love this recipe and I am not a huge fan of beans. It has so much flavor and its perfect to bring to a Memorial Day or 4th of July BBQ/Potluck! You can even add some gluten free pasta to beef it up to feed more people and still be on track with 4 Week Gut Protocol. Even if you are not following this nutrition program, you can make it. Everyone will love it! It's very light and refreshing but also fills you up and keeps you satisfied - which means less cravings and more weight loss results. 

Mediterranean Veggie Bean Salad 

1 can rinsed & drained black beans

1 can rinsed & drained chick peas

1/2 cup cucumbers (1 cucumber), peeled, remove seeds, quarter & slice

1/2 cup cherry tomatoes, sliced

1/4 cup black olives, sliced

1/4 cup green olives, sliced

1/2 cup chopped red onion

1/2 cup fresh chopped basil (I used lemon basil)

Dressing

1/4 olive oil (try 2 tbsp to lighten up)

1/4 cup red wine vinegar

1/4 cup lemon juice

1 tablespoon lemon zest

1/4 tsp salt

1/4 tsp pepper

1/4 tsp garlic powder.

Added a little chopped dill (optional)

Mix it up and enjoy

Makes approximately 4 servings, 1 cup each

1 Red B, 1 Green, 1 Orange, 2 tsps ( if following Portion Fix, Vegan Portion Fix, or 4 week gut protocol)

If you cut oil in half (2 tbsp) it will make 1 tsp each serving. 

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4 Week Gut Protocol Overnight Oats Recipe 4WGP

 

4 Week Gut Protocol Overnight Oats Recipe

4WGP overnight blueberry banana overnight oats is packed with fiber to keep you full all morning! Try swapping the fruit to switch it up. You can make a larger batch so less prep and clean up. This would be great with strawberries, some lemon juice and or zest, cherries, or you could even do half a banana and add a tsp of peanut butter or almond butter and a little cocoa powder for a peanut butter choco treat! 

Check out the video on instagram here. 

1/4 cup old fashioned oats

1/2 cup coconut milk beverage

2 tbsp sliced almonds

1 tbsp pumpkin seeds or pepitas

2 tsp chia seeds

1 tsp maple syrup or stevia

1/2 cup blueberries or fruit of choice

1/4 banana sliced (you might want to add this the morning of, mine got a little brown but not bad)

dash of cinnamon 

Combine all ingredients and pour into a glass jar. Store in refrigerator overnight. Enjoy!

Fixate and Gut Protocol container counts: 1 Yellow A, 1 blue, 1 orange, 1/2 tsp, 1 purple.

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Air fryer Asian Sriracha Salmon or Ahi Tuna Marinade Recipe

Air fryer Or Oven Asian Sriracha Salmon or Ahi Tuna Marinade Recipe 

This recipe is so easy and it’s so good! I like to have it with mashed cauliflower, roasted veggies or on a bed of kale (rub kale with tiny bit of sesame oil for a few min to soften) with some Asian dressing, cilantro, red onion, and slivered almonds. 

Ingredients:

2 tsp olive oil

2 tbsp. soy sauce, liquid aminos, or tamari sauce

1 tbsp. sriracha sauce (spicy)

1 tsp. sesame oil

1 tsp. minced garlic

1 tsp. grated fresh ginger

fresh pepper - a few twists

1 Tbsp  honey 

3 small pieces of salmon or ahi tuna thawed. If making a large filet you may need to double the marinade recipe. I like to use the extra marinade on top of the fish when cooking 

Line a pan with foil. Place skin side down. Cook in an air fryer at 330 - 350 (mine seems to run hot) for 10-15 min. Turn over about 8 min into cooking and pour on the remaining marinade. If you don’t like the skin don’t flip it. 

Great leftover the next day so I make extra and have the next day! Cook once eat twice! 

4WGP: 1 Red A, 1 tsp, 1 tsp honey

Fixate: 1 Red, 1 tsp

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If you are looking for a Beachbody coach to help you with a workout program or nutrition program, please send me an email or message on social media. I'd love to help support you, guide you and encourage you. I run private accountability groups for clients and that is a free added benefit!