We've taken some serious leaps toward getting a handle on our nutrition recently.
I've thrown a TON of information at you, so, this week, I wanted to go a little lighter (no pun intended).
I've included 2 recipes that are go-tos for me on a conditioning/fat loss plan. They're super simple and super satisfying. No tricks or gimmicks or special ingredients, just real food that isn’t complicated and keeps me on track (and is ready in 30m or less). I include both of these in my diet regularly. I’d love for you to try them out and let me know what you think!
SALMON WITH HONEY-MUSTARD PAN SAUCE
2T olive oil
2T unsalted butter
2T whole-grain mustard
1lb skin-on salmon
fresh dill (just a few sprigs)
fresh-ground black pepper, to taste
Add olive oil & butter to a skillet & cook over medium heat until butter is melted. Add mustard, stir, and cook for 1-2m to toast mustard seeds. Add salmon, skin side down, adding pepper and dill. Saute until lightly browned, about 3m per side (6m per side if salmon is frozen). Once you've done 3m on both sides, flip fish back over (to skin side down) & add honey. Cover with a lid to complete cooking- fish should be opaque and flaky, but not rubbery. Remove the salmon. Add water to deglaze the pan, turn the heat up to high & reduce sauce by half. Pour over salmon & serve (pictured with sauteed kale & eggplant/tomato mixture).
1 can black beans, drained & rinsed
1 can Rotel (or freshly-diced tomatoes & chilis)
1-2 jalapenos (depending on how spicy you like things)
2 slices cheese (any you like, really, but I prefer cheddar)
2 gluten-free tortillas (or not, if you handle gluten well & have flour tortillas on hand)
Cotija cheese, for garnish
Cilantro, for garnish
In a saucepan, mix the black beans, Rotel, & jalapeno(s) (if using). Cook over medium heat until warm. Meanwhile, toast tortillas until moderately crispy, either under broiler (flip after ~3m) or on burner (if gas burner, also flipping after ~2m). Also meanwhile, fry the eggs in a nonstick skillet. To assemble, put one slice of cheese on each tortilla & melt cheese under broiler for ~1m. Top with black bean & Rotel mixture, fried eggs, Cotija cheese, & cilantro. Serve immediately.
PS- I warn you: have napkins on hand and maybe don't cook it on a first date. This dish is messy to eat. But worth it.
There you have it! Quick, easy, high protein, delicious.
Hit reply and let me know if either of these work for you, if you cook them with a different spin, or have any questions/suggestions for future recipes to share! I love hearing from you- don't be shy. :)
Next week, we'll be continuing nutrition talk, returning to nerding out about how awesome our bodies are and why you can't stop eating junk food sometimes.
See you then!