Zucchini Tuna Cakes

zucchini-Cakes.jpgIt is the start of zucchini season and soon this wonderful summer squash will be everywhere. These tasty cakes come together quickly and are super yummy! Ingredients

  • 1/2 medium zucchini (about 100 g) grated, and liquid squeezed out
  • 1 can tuna, drained
  • 2 T oats
  • 2 T shredded cheese
  • 1 large egg
  • 1/4 t garlic salt
  • 1/4 t dill
  • 1/4 t onion powder
  • fresh ground pepper
  • For the Lemon Yogurt Sauce:
  • 2 T greek yogurt
  • 1 t lemon juice
  • 1/4 t dill
  • 1/4 garlic salt

Instructions

  1. Grate up about half of a medium sized zucchini or about 100 grams. Dump all that grated zucchini into a thin dish towel or cheese cloth and wrap all the sides up around it forming a ball. Twist the cloth at the top, right above the ball of zucchini, and keep twisting it as tight as you can to squeeze as much liquid out of the zucchini as possible. It will all come out through the towel.
  2. In a mixing bowl, add the squeezed zucchini and all the other cake ingredients and mix well together.
  3. Heat a medium frying pan to medium low. Spray with non stick spray.
  4. Scoop about half of the mixture out into one side of the frying pan and use your spoon to form a round flat cake, about 1/2 inch thick. Then do the same with the rest of the mixture on the other side of the frying pan. Let it cook for about 5-6 minutes on medium low. You can check the bottom if you want, so when it gets a little crispy and golden brown, flip it over with a spatula and let it cook about the same amount on the other side.
  5. While the cakes are cooking, you can mix up your lemon dill yogurt sauce. Just mix the yogurt, lemon juice, dill, and garlic sauce in a small bowl and set it aside.
  6. When the cakes are ready, scoop them out onto a plate and put all the yogurt sauce on top.

Nutritional Information: Yield: 2 Cakes Serving Size: 2 Cakes Macros with yogurt sauce: Calories 280; Fat 11; Carbs 14; Protein 34

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Pickled Egg & Tuna SaladImage 7-26-16 at 12.31 AM

You’ve heard of egg salad and you’ve heard of tuna salad, but have you ever heard of Pickled Egg & Tuna Salad? Basically what we have done here is combine the best of both beloved salads to create a dish that is truly satisfying and nutritious. It’s high in protein, low in carbs and big on flavor. The crunchy bites of tangy pickle are fantastic! This recipe is great to pack for lunch to keep you on track with your healthy eating throughout your workday. Enjoy! 

Servings: 4 

Here’s what you need…

  • 1 (6oz) can albacore tuna, in water, drained and flaked
  • 4 hard boiled eggs, chopped
  • ¼ cup pickles, chopped
  • ¼ cup plain Greek yogurt
  • 1 Tablespoon fresh parsley, minced
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 4 butter lettuce leaves for serving
  1. In a large bowl combine the tuna, eggs, pickles, yogurt, parsley, sea salt and pepper. Mix well until creamy and fully combined.
  2. Chill the salad for 20 minutes and then serve on the large lettuce leaves. Enjoy!

Nutritional Analysis: One serving equals: 117 calories, 5g fat, 1g carbohydrate, 1g fiber, and 16g protein. 

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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 tosalmon save the leftovers for a mid-afternoon snack! Start your healthy eating and cooking with these recipes.

Servings: 2

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 sea salt
  • ¼ teaspoon black pepper
  • 1 teaspoon garlic, minced
  • ½ lemon, juiced

Cajun Salmon:

  • 2 (4-oz) salmon fillets
  • 2 Tablespoons Cajun seasoning blend
  • ½ lemon, sliced
  1. Preheat the oven to 425 degrees F. On a rimmed baking sheet combine the cauliflower and broccoli florets with the olive oil, salt, 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. Enjoy!

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