Cajun Salmon with Roasted Cauliflower & Broccoli

This recipe for Cajun Salmon is a simple and flavorful way to eat a lean dinner. The Roasted Cauliflower and Broccoli are delicious enough to save the leftovers for lunch! Start your healthy eating and cooking with these recipes.

Servings: 2

Cajun Salmon with Roasted Cauliflower & Broccoli

Cajun Salmon with Roasted Cauliflower & Broccoli

Here’s what you need…

Roasted Cauliflower & Broccoli:

  • 1 head cauliflower, chopped into florets
  • 1 head broccoli, chopped into florets
  • 2 Tablespoons olive oil
  • ½ teaspoon low sodium/no sodium seasoning
  • ¼ teaspoon black pepper
  • 1 teaspoon garlic, minced
  • ½ lemon, juiced

Cajun Salmon:

  1. Preheat the oven to 425 degrees F. On a rimmed baking sheet combine the cauliflower and broccoli florets with the olive oil, low sodium/salt-free seasoning, black pepper and garlic. Roast for 20 minutes, until lightly charred. Toss with lemon juice.
  2. Reduce the oven temperature to 400 degrees F. Rub the salmon fillets with the Cajun seasoning. Place on a baking sheet and roast for 15 minutes, until flaky. Serve with lemon slices. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 406 calories, 19g fat, 12g carbohydrate, 4g fiber, and 30g protein.

Healthy Tuna Melt

Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries – this recipe gives you all of that comforting taste without the guilt. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of steamed veggies for an all around winner of a meal. I’ve saved this recipe in MyFitnessPal.com for you. So if you make it, it will be easy to add to your own food diary. Simply use the food search box, and type in “Healthy Tuna Melt”.

Healthy Tuna Melt

Healthy Tuna Melt


Healthy Tuna Melt
Print Recipe
This tuna melt recipe gives you all of that comforting taste without the guilt. Oh and did I mention that it only takes a few minutes to make?
Servings Prep Time
2 people 5 minutes
Cook Time
4 minutes
Servings Prep Time
2 people 5 minutes
Cook Time
4 minutes
Healthy Tuna Melt
Print Recipe
This tuna melt recipe gives you all of that comforting taste without the guilt. Oh and did I mention that it only takes a few minutes to make?
Servings Prep Time
2 people 5 minutes
Cook Time
4 minutes
Servings Prep Time
2 people 5 minutes
Cook Time
4 minutes
Ingredients
Servings: people
Instructions
  1. Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.
  2. Cook one side on medium to low heat until brown (approx 2 minutes) and then turn. When the second side is nearly done, sprinkle cheese over each patty.
Recipe Notes

Healthy Tuna Melt Oh Fitness LLC recipe nutrition

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Easy Spinach Salad

Here’s a high protein salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, doesn’t contain refined sugar, and still lends lots of flavor.

easy spinach salad oh fitness llc recipe

Easy Spinach Salad
Print Recipe
Here’s a high protein salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, doesn’t contain refined sugar, and still lends lots of flavor.
Servings Prep Time
6 people 15 minutes
Servings Prep Time
6 people 15 minutes
Easy Spinach Salad
Print Recipe
Here’s a high protein salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, doesn’t contain refined sugar, and still lends lots of flavor.
Servings Prep Time
6 people 15 minutes
Servings Prep Time
6 people 15 minutes
Ingredients
Servings: people
Instructions
  1. Add all ingredients into a large bowl. Toss well, and serve.
  2. If you prefer you may mix the dressing (i.e. olive oil, lime juice & pepper) separately, and add it as you eat your salad to prevent wilting to quickly.
Recipe Notes

easy spinach salad oh fitness llc recipe nutrition

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Burger & Sweet Potato Fries

Here’s a classic meal turned healthy. Keep it simple, and it won’t ruin your waistline.

Burger and sweet potato fries oh fitness llc recipe

Burger & Sweet Potato Fries
Print Recipe
Here's a classic meal turned healthy. Keep it simple, and it won't ruin your waistline.
Servings Prep Time
6 servings 20 minutes
Cook Time
20 minutes
Servings Prep Time
6 servings 20 minutes
Cook Time
20 minutes
Burger & Sweet Potato Fries
Print Recipe
Here's a classic meal turned healthy. Keep it simple, and it won't ruin your waistline.
Servings Prep Time
6 servings 20 minutes
Cook Time
20 minutes
Servings Prep Time
6 servings 20 minutes
Cook Time
20 minutes
Ingredients
Servings: servings
Instructions
  1. In a bowl, combine ground turkey, low sodium or salt free seasoning of your choice, and mix well. Shape into six patties, and place into a baking dish. Set aside.
  2. Slice sweet potatoes into french fry strings, steak fries or a size of your choice. In a large bowl toss all sweet fries with 12 teaspoons of olive oil. Sprinkle with low sodium or salt free seasoning of your choice.
  3. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd.
  4. Bake burgers & fries at the same time to conserve on energy: Bake burgers at 350° for 20-25 minutes or until a thermometer reads 160° and juices run clear, turning once. They can be served with lettuce and, or tomato slice. Turn up the oven to 450 and continue to bake sweet potatoes until they are tender and golden brown, turning occasionally. May take up to another 5-7 minutes, depending on your oven.
  5. All done! Happy #gymkitchen eating!
Recipe Notes

Burger and sweet potato fries oh fitness llc nutrition

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Parmesan Crusted Chicken & Squash

Parmesan crusted chicken! Yeah!!!…no breading…Greek yogurt instead of mayonnaise.

Parmesan Crusted Chicken and squash oh fitness llc recipe

Parmesan Crusted Chicken & Squash
Print Recipe
Parmesan crusted chicken...no breading...Greek yogurt instead of mayonaise
Servings Prep Time
6 servings 15 minutes
Cook Time
60 minutes
Servings Prep Time
6 servings 15 minutes
Cook Time
60 minutes
Parmesan Crusted Chicken & Squash
Print Recipe
Parmesan crusted chicken...no breading...Greek yogurt instead of mayonaise
Servings Prep Time
6 servings 15 minutes
Cook Time
60 minutes
Servings Prep Time
6 servings 15 minutes
Cook Time
60 minutes
Ingredients
Servings: servings
Instructions
  1. Preheat oven to 400 degrees. Retrieve two large baking dishes.
  2. In a bowl, add 6 pinches of paprika, 15oz plain non fat Greek yogurt, and all of the cheese (18 tablespoons). Mix well.
  3. Pat the chicken dry, and dredge each peace in the bowl of yogurt, cheese and seasoning. Then place each piece into one of the baking dishes.
  4. Next pour 1/4 cup of olive oil into the other baking dish. Chop your squash/zuchinni into small inch size pieces. Then add to the dish & coat well.
  5. Place both baking dishes into the oven and bake for 45 minutes, or until chicken is cooked through and topping is browned. The veggies should be roasted and done by that time. Serve and enjoy. Happy #gymkitchen eating!
Recipe Notes

Parmesan Crusted Chicken and squash oh fitness llc recipe nutrition

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Paleo Almond Berry Cereal

This is a really easy Paleo cereal featuring almonds! It’s literally a bowl of goodness, not a bowl of crap. Other cereals sit on on grocery store shelves for months, and are far from fresh. This cereal is both fresh & easy. Plus, you can really feel good about feeding it to your family! Did I mention it tastes so good?

paleo almond berry cereal oh fitness llc recipe

Paleo Almond Berry Cereal
Print Recipe
This is a really easy Paleo cereal featuring almonds! It's literally a bowl of goodness, not a bowl of crap.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Paleo Almond Berry Cereal
Print Recipe
This is a really easy Paleo cereal featuring almonds! It's literally a bowl of goodness, not a bowl of crap.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Ingredients
Servings: person
Instructions
  1. Add all ingredients to the bowl you will eat out of.
  2. Add milk, and enjoy. Happy #gymkitchen eating!
Recipe Notes

paleo almond berry cereal oh fitness llc nutrition

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GymKitchen Easy Baked Salmon

Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh, steamed or oven roasted greens.

Easy Baked Salmon

Easy Baked Salmon


GymKitchen Easy Baked Salmon
Print Recipe
Servings Prep Time
6 people 10 minutes
Cook Time Passive Time
25 minutes 30 minutes
Servings Prep Time
6 people 10 minutes
Cook Time Passive Time
25 minutes 30 minutes
GymKitchen Easy Baked Salmon
Print Recipe
Servings Prep Time
6 people 10 minutes
Cook Time Passive Time
25 minutes 30 minutes
Servings Prep Time
6 people 10 minutes
Cook Time Passive Time
25 minutes 30 minutes
Ingredients
Servings: people
Instructions
  1. Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
  2. In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge.
  3. Slice the salmon into six 4oz pieces.
  4. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
  5. Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
  6. Serve each piece of salmon on a bed of 2 cups fresh, 1 cup steamed or oven roasted greens with a dollop of the reserved yogurt.
Recipe Notes

easy baked salmon recipe nutrition oh fitness llc

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Peach Protein Shake

peach protein shake oh fitness llc recipe

Peach Protein Shake
Print Recipe
This simple peach protein shake will give you a morning boost.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Peach Protein Shake
Print Recipe
This simple peach protein shake will give you a morning boost.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Ingredients
  • 1/2 cup peaches no sugar added preferred, frozen
  • 1 scoop Protein Powder low carb; I like Pure Protein Vanilla Plus at Sam's Club
  • 1/2 cup milk your choice of soy, almond, cow...unsweetened
  • 2 tablespoons flaxseed ground preferred
Servings: person
Instructions
  1. Blend all ingredients in your Vitamix/Nutribullet/blender...add as much H2O or ice as you'd like for consistency
Recipe Notes

peach protein shake oh fitness llc nutrition

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Healthy “Fried” Chicken

By baking the chicken tenders/breast and using high fiber/low-carb flours, this recipe has half of the calories and 80% less fat than traditional fried chicken. Serve with a side of vegetables and a salad. I’ve made keeping track of this recipe so easy by listing it in MyFitnessPal for you already! Just search for the recipe name in the food database.

Healthy "Fried" Chicken

Healthy “Fried” Chicken

 

Healthy "Fried" Chicken
Print Recipe
Servings Prep Time
6 people 15 minutes
Cook Time
35 minutes
Servings Prep Time
6 people 15 minutes
Cook Time
35 minutes
Healthy "Fried" Chicken
Print Recipe
Servings Prep Time
6 people 15 minutes
Cook Time
35 minutes
Servings Prep Time
6 people 15 minutes
Cook Time
35 minutes
Ingredients
Servings: people
Instructions
  1. Preheat oven to 350 degrees F. Lightly grease a 13″x9″ baking pan with coconut oil.
  2. In a medium bowl whisk the eggs, apricot preserves, mustard, garlic powder, and red pepper flakes.
  3. In another medium bowl combine the almond flour, almond meal, coconut flour, pepper, thyme, and paprika.
  4. Dip each chicken strip in the egg mixture, then dredge through the flour mixture. Place in the prepared pan.
  5. Bake for 35 minutes.
  6. Change oven to high broil for 2 minutes, flip each chicken tender and broil the other side for 2 minutes.
  7. Serve with a side of zero calorie, sugar-free BBQ sauce or dressing (like from the Walden Farms brand)
Recipe Notes

healthy fried chicken oh fitness llc recipe nutrition

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GymKitchen: Zucchini Cakes recipe (109 calories)

I’ve got a fantastic, vegetarian, healthy recipe for zucchini cakes that I know you’ll love. For meat lovers, serve these guilt-free cakes with a side of lean protein for a well balanced, fitness meal. I’ve saved this recipe in MyFitnessPal (MFP) already! So, all you’ve got to do is cook this & look for the recipe name in MFP to save it to your diary.

Zucchini Cakes

Zucchini Cakes


Zuchinni Cakes recipe
Print Recipe
I’ve got a fantastic, vegetarian, healthy recipe for zucchini cakes that I know you’ll love.
Servings Prep Time
4 people 5 minutes
Cook Time
6 minutes
Servings Prep Time
4 people 5 minutes
Cook Time
6 minutes
Zuchinni Cakes recipe
Print Recipe
I’ve got a fantastic, vegetarian, healthy recipe for zucchini cakes that I know you’ll love.
Servings Prep Time
4 people 5 minutes
Cook Time
6 minutes
Servings Prep Time
4 people 5 minutes
Cook Time
6 minutes
Ingredients
Servings: people
Instructions
  1. Microwave the onion and garlic in a covered dish for 2 minutes, then set aside.
  2. Place grated zucchini in a colander. Layer onto the colander a clean paper towel, then a flat plate to push down and squeeze out excess water from the zucchini.
  3. In a medium sized bowl whisk the eggs. Add the coconut flour, flax and baking powder. Add the onions and zucchini.
  4. Place the olive oil in a large skillet over medium heat. Drop four heaping tablespoons of the mixture in the pan, pressing down with a fork. Cook each side for 3 minutes or until golden. Garnish with a dollop of plain Greek yogurt and paprika if you like. Enjoy!
Recipe Notes

zucchini cakes oh fitness llc recipe nutrition

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