More tips for recovery…. (updated December 28, 2019)
Eat lots of veggies. They are important for fibre, vitamins and minerals to help you recover and to provide lots of nutrition.
Breakfast: veggies and protein (eggs, meat, fish) and with some healthy fat (coconut oil, olive oil or avocado)
Snacks: veggies and dip, smoothie with greens and fruit.
Lunch and Dinner: a big salad with a variety of vegetables and some protein.
Or try this recipe: Grilled Salmon and Spinach
Baked Salmon and Spinach
Quick healthy meal of salmon of spinach. Great for a quick weeknight meal.
Servings: 4
Calories: 383kcal
Ingredients
- 2 tbsp Extra virgin olive oil divided
- 4 fillet 170g Atlantic salmon, wild
- 2 tbsp Sesame oil divided into 4
- 1 tsp Ginger ground
- 4 tbsp Tamari gluten free, reduced sodium (or soy sauce, divided into 4)
- 6 cup Spinach fresh
- 2 tbsp Chives chopped
- Salt and pepper to taste
Instructions
- Heat over to 350.
- Heat frying pan over medium heat and add 1 tbsp olive oil.
- When hot, add salmon, browning on each side.
- Spread spinach on baking sheet lined with parchment. Drizzle with remaining olive oil and season lightly with salt and pepper. Place salmon on top.
- Mix sesame oil, tamari/soy, chives and ginger in a small bowl and spread evenly on top of salmon.
- Bake for 10-15 minutes until salmon is cooked to 145 degrees.
Notes
For other family members you can add a side of rice or pasta drizzled with olive oil and seasoned with salt and pepper and parmesan cheese. Net Carbs per Serving: 2g
Or this: Zucchini, Walnut and Shredded Chicken Salad
Zucchini, Walnut and Shredded Chicken Salad
The original recipe can be found at the Diet Doctor website.
Servings: 4
Calories: 940kcal
Ingredients
- 2 tbsp Olive oil Dressing
- 3/4 cup Mayonnaise Dressing
- 2 tsp Lemon juice Dressing
- 1 clove s Garlic (Dressing)
- 1/2 tsp Salt Dressing
- 1/4 tsp Chili powder Dressing
- 2 medium Zucchini
- 1 tbsp Olive oil
- 1 pinch Salt and pepper
- 1 head Lettuce romaine
- 1/2 cup Arugula
- 4 tbsp Chives finely chopped fresh
- 3/4 cup Walnuts chopped; or pecans
- 4 cup shredded Chicken cooked (or other cooked protein)
Instructions
- In a small bowl, whisk together all the dressing ingredients. Reserve the dressing to develop flavor while you make the salad.
- Split the zucchini length-wise and scoop out the seeds. Cut the zucchini halves crosswise into ½-inch pieces.
- Heat olive oil in a frying pan over medium heat, until it shimmers. Add zucchini to the pan, and season with salt and pepper. Sauté until lightly browned but still firm.
- Trim and cut the salad. Place the romaine, arugula and chives in a large bowl. Stir in the cooked zucchini.
- Roast the nuts briefly in the same pan as the zucchini. Season with salt and pepper. Spoon nuts onto salad, and drizzle with salad dressing.
Notes
Net Carbs per Serving: 7g
It’s a new day…commit to making choices that will improve your health 🙂