Naturopath in Burnaby and Virtual Care Across BC | Dr. Mélanie DesChâtelets, ND

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Lemon and Dill Salmon with Herb Salad

 

 

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Lemon and Dill Salmon with Herb Salad

Course Salad
Cuisine Whole 30

Ingredients

1 T. extra virgin olive oil

  • 4 6- oz. Alaskan wild-caught salmon filets
  • Salt and pepper to taste
  • 3 c. mixed salad greens
  • 1 c. cherry or grape tomatoes halved
  • 1 medium English cucumber peeled, cut in half and seeded
  • 4-5 fresh dill sprigs roughly chopped
  • ¼ c. fresh mint leaves chopped
  • ¼ c. fresh basil leaves chopped
  • 1 T. Dijon mustard
  • 2 T. extra-virgin olive oil
  • 2 T. apple cider vinegar
  • 1 fresh lemon cut into wedges

For garnish:

  • 1 Fresh lemon cut into slices
  • 2 sprigs fresh dill

Instructions

Preheat the olive oil in a non-stick pan over medium heat. Season the salmon with some salt and pepper on both sides and place skin-side down in the hot pan. Sear for 3 - 4 minutes before carefully flipping the filets. Cook for another 3-4 minutes before removing from heat.

  1. In the meantime, combine the mixed salad greens, tomatoes, cucumber, and fresh herbs in a large bowl and toss to combine. Set aside.
  2. To make the dressing, whisk the Dijon mustard, olive oil, and apple cider vinegar in a small glass bowl and season with salt and pepper, to taste. Pour dressing over the salad and toss to combine.
  3. To serve, season the salmon with a squeeze of fresh lemon juice and a few dill sprigs. Serve with herb salad and enjoy!

Recipe Notes

Nutritional info (per serving)* Calories: 350 Fat Total: 18.8g Carbohydrates: 6g Protein: 38g Dietary Fiber: 2g *Nutritional information is from HappyForks.com. For entertainment purposes only.

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Buffalo Chicken Lettuce Wraps

 

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Buffalo Chicken Lettuce Wraps

Course lunch, Side Dish
Cuisine Whole 30
Calories 331 kcal

Ingredients

2 T. coconut oil

  • 1 green bell pepper finely diced
  • 2 celery stalks diced
  • 1½ lbs. rotisserie chicken breast shredded
  • 2 t. onion powder
  • 1 t. garlic powder
  • Salt and pepper to taste
  • ½ c. Frank’s hot sauce
  • 2 green onions sliced
  • To serve: 1 head Bibb or butter lettuce leaves removed, washed and patted dry

Instructions

Melt the coconut oil in a large sauté pan over medium heat. Add the diced pepper and celery, and sauté until tender, around 5 minutes.

  1. Add the chicken, onion powder, and garlic powder. Stir well and season with salt and pepper, to taste. Cook for 2-3 minutes, or until the chicken is heated through.
  2. Add the hot sauce and sauté while stirring for another minute or two, until the sauce is heated through and everything is well coated. Remove from heat and stir in the sliced green onions.
  3. To serve, fill Bibb lettuce cups with a few tablespoons of the chicken mixture and enjoy!

Recipe Notes

Nutritional information (per serving)*

Calories: 331

Protein: 49g

Carbohydrates: 5g

Dietary Fiber: 2g

Fat: 13.3g

*Nutritional information is from HappyForks.com. Information is provided for entertainment purposes only.

 

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Balsamic Glazed Chicken Drumsticks

 

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Balsamic Glazed Chicken Drumsticks

Course dinner, lunch
Cuisine Whole 30

Ingredients

  • 2 lbs. chicken drumsticks
  • 1/2 c. balsamic vinegar
  • 3 T. extra virgin olive oil
  • 3 T. coconut aminos
  • 1/2 c. organic chicken stock
  • ½ t. crushed red pepper flakes
  • 3 cloves fresh garlic minced
  • Salt and pepper to taste
  • 3 green onions sliced

Instructions

  1. Pat chicken drumsticks dry with a paper towel and place in a large, sealable plastic bag. Set aside.
  2. In a medium glass or other non-reactive bowl, whisk the balsamic vinegar, olive oil, coconut aminos, chicken stock, red pepper flakes, and minced garlic together. Season with salt and pepper, if desired.
  3. Pour one half of the balsamic marinade over chicken and seal bag tightly. Turn bag over until chicken is coated. Place bag in refrigerator for a minimum of 30 minutes to overnight. Reserve remaining marinade to use later.
  4. When ready to prepare, preheat oven to 400° and line a large rimmed baking sheet with parchment paper. Remove drumsticks from plastic bag and arrange on lined baking sheet in a single layer without overcrowding. Discard remaining marinade inside bag.
  5. Place baking sheet in preheated oven for 30 minutes, then remove chicken from oven and turn each drumstick. After turning, brush the tops of each drumstick with remaining marinade and return to oven. Bake for another 20-25 minutes or until the chicken is well done and the outside has caramelized.
  6. Remove from oven and let rest for 5 minutes. Transfer drumsticks to a serving dish and sprinkle with sliced green onions before serving.
  7. Nutritional info (per serving)*
  8. Calories: 444 (excluding skin on drumsticks)
  9. Protein: 42g
  10. Carbohydrates: 8g
  11. Dietary Fiber: 0g
  12. Fat Total: 25.5g

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Ham + Mushroom Egg Slice

 

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Ham & Mushroom Egg Slice

Ingredients

  • 6 Eggs
  • ½ cup Almond Milk
  • 1 tsp Smoked Paprika
  • 6 Oz. Leg Ham thinly sliced & diced
  • ¾ cup mushrooms sliced
  • 1 ½ cups baby spinach
  • 1 red onion diced
  • Salt to taste

Instructions

  1. Pre-heat oven to 375 F. In a mixing bowl add eggs, almond milk, salt and smoked paprika. Whisk until well combined. In a lined baking dish add diced leg ham, mushrooms, baby spinach and onions. Evenly spread across the bottom. Pour over egg mixture and bake for 20 mins. Leave to rest for 5 mins before cutting and serving. This will keep in the refrigerator for 3-4 days.

Recipe Video

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Grain Free Granola Bars

 

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Grain Free Granola Bars

Author Dr Mélanie DesChâtelets, ND

Ingredients

  • 1 cup shredded coconut unsweetened
  • ½ cup pumpkin seeds
  • ½ cup walnuts
  • ½ cup sunflower seeds
  • ½ cup flax meal
  • ½ cup goji berries
  • ½ cup flaked almonds
  • 3 tbsp stevia
  • 3 tbsp chia seeds
  • 2 eggs
  • 1/3 cup coconut oil melted
  • 1 tsp vanilla extract

Instructions

  1. Preheat oven to 350 F.
  2. Add coconut, pumpkin seeds, walnuts and sunflower seeds to a food processor and pulse until they are combined and broken up but still resembling nuts and seeds.
  3. In a bowl whisk eggs and vanilla extract together. Set aside.

Recipe Video