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Recipe: Oregon Summer Salad with Grilled Salmon

Recipe: Oregon Summer Salad with Grilled Salmon

by | Jun 1, 2020 | Recipe

 

Recipe: Oregon Summer Salad with Grilled Salmon

 
Author: Shalane Flanagan and Elyse Kopecky
Recipe type: Salad
Cuisine: American
Serves: 2
 

 

 

Ingredients

  • 1 Tablespoon olive oil
  • ¾ pound wild salmon or arctic char, cut into 2 fillets
  • ½ pound asparagus, trimmed
  • ½ tsp coarse sea salt
  • ¼ tsp freshly ground black pepper
  • 3 cups loosely packed arugula or other salad greens
  • ½ cup blueberries
  • ½ cup chopped toasted hazelnuts (I used walnuts)
  • ½ cup crumbled goat cheese or feta cheese
  • Dressing:
  • ⅓ cup extra-virgin olive oil
  • ¼ cup balsamic vinegar
  • 1 heaping Tbsp Dijon mustard
 

Instructions

  1. Preheat the grill to medium-high or preheat the broiler with an oven rack set on the upper shelf. Drizzle the oil over the salmon and asparagus and sprinkle with salt and pepper. Grill the salmon until opaque, 2-3 minutes per side, depending on the thickness of the fillet.
  2. At the same time, grill the asparagus, rotating frequently, until lightly charred, 3-4 minutes. Remove to a clean plate.
  3. Alternatively, place the salmon and asparagus on a baking sheet lined with foil. Cook under the broiler until the salmon is opaque, 6-10 minutes (depending on the thickness of the fillet), and the asparagus is lightly charred, 3-4 minutes (rotating frequently). If the asparagus are done, but the salmon needs more time, remove the asparagus to a cutting board and return the salmon to the oven.
  4. Pile 2 large salad bowls with the arugula or salad greens. Top with the blueberries, hazelnuts, and cheese. Slice the asparagus into 2-inch pieces.
  5. Make the dressing by combining the oil, vinegar, and mustard in a glass jar with a lid. Shake vigorously until emulsified.
  6. Top each salad with a salmon fillet and the asparagus and drizzle with the dressing.
  7. Serve with a slice of crusty bread, if desired.
 
 
 
Recipe: Angel Hair Pasta w/ Fresh Roasted Marinara Sauce

Recipe: Angel Hair Pasta w/ Fresh Roasted Marinara Sauce

by | Mar 13, 2020 | Recipe

 

Angel Hair Pasta w/ Fresh Roasted Marinara Sauce

Serves: 6 | Serving Size: 1 Cup
Total Time: 20 min | Prep: 10 min | Cook: 10 min

What runner or endurance athlete does not LOVE a great pasta dish!  This simple, clean and vegetarian pasta dish will satisfy your carb craving and give you the fuel to keep logging mileage!  This tasty meal has about 327 Calories, 64 grams of carbohydrates, 13 grams of protein and 2 grams of fats.

 

Ingredients:

Ingredients:
  • 8 ounces angel hair pasta, dry
  • 1/2 onion, peeled and quartered
  • 1 clove garlic, cut in half
  • 1/2 red or green bell pepper, cored
  • 1/4 cup fresh basil
  • 4 tablespoons grated Parmesan cheese
  • 1/4 teaspoon fresh cracked black pepper
Allergens: Milk, Wheat

Directions:

  1. Cook pasta according to package directions. Drain and set aside in colander until ready to serve.
  2. Meanwhile, preheat your oven broiler.
  3. Place tomatoes, onion, garlic, and bell pepper, skin side up, on a flat cookie tray.
  4. Roast under the broiler until skins turn very brown and blister, about 10 minutes. Place all vegetables into your food processor or blender. Add fresh basil and purée until smooth.
  5. Reheat sauce and serve over cooked angel hair pasta.
  6. Sprinkle 1 tablespoon grated Parmesan cheese and fresh cracked black pepper over the top of each portion.
Recipe: Peanut Butter Oatmeal

Recipe: Peanut Butter Oatmeal

by | Jan 22, 2020 | Recipe

Peanut Butter Oatmeal

This adds a nice ounce of protein and some fats to balance out this whole grain carb based breakfast. Too much peanut butter for your taste? Scale back to one Tablespoon and you have a hearty snack of about 250 Calories, 30 grams of carbohydrates, 8 grams of protein, 10 grams of fats. This might be a good pre-training food to have an hour or so before a run or other exercise. 
 
Serves: 1 | Serving Size: 1 Cup
Total Time: 10 min | Prep: 5 min | Cook: 5 min
 

What runner or endurance athlete does not LOVE a great pasta dish!  This simple, clean and vegetarian pasta dish will satisfy your carb craving and give you the fuel to keep logging mileage!  This tasty meal has about 327 Calories, 64 grams of carbohydrates, 13 grams of protein and 2 grams of fats.

 

Ingredients:

  • 2 Tablespoons of Peanut butter
  • 1 Cup of Oatmeal

Allergens: Nut

 

Directions:

  1. Cook oatmeal according to box directions
  2. Once transferred to a serving dish or bowl, add in peanut butter
 
 
 
Recipe: Peanut Butter Chocolate Muffins

Recipe: Peanut Butter Chocolate Muffins

by | Jan 22, 2020 | Recipe

Photo Credit Kodiak Cakes

 

Peanut Butter Chocolate Muffins

Serves: 12 | Serving Size: 1 Muffin
Total Time: 25 min | Prep: 10 min | Cook: 15 min

We LOVE peanut butter and are getting prepared for National Peanut Butter Day (Friday January 24th for those of you keeping track) by taking one of our favorite recipes and adding a bit more peanut butter power. We altered the Kodiak Cakes Double Dark Chocolate Muffin mix recipe which you can find on the box here. At about 250 Calories, 45 grams of carbohydrates, 15 grams of protein and 4 grams of fats, you can add a spoonful of your favorite nut butter on top of the chocolate Kodiak Cake Double Dark Chocolate Muffins for more of your favorite nutty flavor!

 

Ingredients:

  • 1 Box Kodiak Cakes Double Dark Chocolate Muffin mix
  • 2 Eggs (or egg substitute)
  • 1 Cup Milk
  • 4 Tablespoons of peanut butter (or vanilla almond butter)

Directions:

  1. Preheat oven to 375 degrees F.
  2. Combine ingredients in a mixing bowl except oil as specified in the box recipe. Instead add 4 tablespoons of peanut butter or peanut butter’s cousin, vanilla almond butter. Hand stir until blended.
  3. Coat muffin pan with non-stick spray, butter or coconut oil.
  4. Divide batter among cups in muffin pan.
  5. Bake for 12 to 15 minutes for large muffins and for 10 to 12 for mini muffins or until a toothpick comes out clean.
  6. Let cool completely before removing from the pan.
Recipe: Baked Lemon Salmon and Parsley Potato Dinner

Recipe: Baked Lemon Salmon and Parsley Potato Dinner

by | Jan 10, 2020 | Education, Recipe

 

Baked Lemon Salmon and Parsley Potato Dinner

Serves 1 | Serving Size: 1 plate
Total Time: 20 min | Prep: 5 min | Cook: 15 min
 
Here is a dinner that is super easy and quick to prepare and cook, when you want to take less than 30 minutes. Try using leftover rice instead of potato to incorporate a resistant starch into your diet. You may find that although 2/3 cup of rice is 30 grams of carbohydrates, your blood sugar won’t rise as quickly using leftover rice, even when heated. Comprising a dinner of protein, vegetables and healthy fats, this is a nutrient rich meal.
 
 

Ingredients:

  • 3 ounces salmon
  • 1/2 lemon
  • 1 Yukon gold potato
  • 1 tsp butter
  • 1 tsp fresh parsley
  • 4 asparagus spears
  • 1 slice of tomato

Directions:

Preheat the oven to 425F.

Season the salmon fillet with salt and pepper. Place the salmon, topped with the thin slice of tomato, with lemon wedges alongside, in a glass pie pan in the oven. Bake the fish until it reaches an internal temperature of 145 degrees F.

Meanwhile, microwave the potato for 3 minutes then add it to the oven. Place the asparagus in a pan and bake it with the fish for the last 5 or 6 minutes. You want the asparagus to be crisp tender.

Plate your dinner. Place the salmon with the tomato on the plate and squeeze the lemon over the fish. Add the potato and garnish the potato with the butter, black pepper, and parsley. Add the asparagus and a bit of garlic salt, butter, lemon and pepper to taste over the asparagus.

Allergens: Milk, Egg, Fish
* Reported allergens are based on listed ingredients in the recipe. If you are purchasing commercially packaged products such as pie crusts, cereal, or pasta, you need to read the label for additional allergen information.