Animal Protein – Snacks

Easy Salmon Cakes  


3 teaspoons extra-virgin  olive oil , divided
1 each small onion , finely chopped
1 stalk celery , finely diced
2 tablespoons chopped fresh parsley
15 ounces canned salmon , drained, or 1 1/2 cups cooked salmon
1 each large egg , lightly beaten
1 1/2 teaspoons Dijon mustard
1 3/4 cups fresh whole-wheat breadcrumbs  
1/2 teaspoon freshly ground pepper
1 each lemon , cut into wedges

1: Preheat oven to 450° F. Coat a baking sheet with cooking spray.
2: Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
3: Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
4: Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
5: Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes.  Serve salmon cakes with sauce and lemon wedges.

EatingWell Power Salad


6 cups mixed salad greens
1 cup shredded carrots
2 tablespoons red onion chopped
1/4 cup dressing , such as lemon vinaigrette
10 cherry tomatoes
4 slices roast turkey breast , cut up (3 ounces)
2 ounces feta cheese, crumbled

1: Toss greens, carrots, onion and dressing in a large bowl until coated. Divide between 2 plates. Arrange tomatoes, turkey and feta cheese on top of the salad.  Servings: 2 servings, about 4 cups each.

Bone-Building Cottage Cheese and Chopped Vegetables Salad

4 cups mixed salad greens
2 finely diced organic carrots
3 finely chopped scallions
1 finely chopped small red bell pepper
3 finely chopped celery stalks
2 tablespoon minced fresh parsley
1 tablespoon minced fresh chives 
2 cups whole cottage cheese
2 tablespoons flax seed oil
Freshly ground black pepper, to taste
Dash cayenne pepper

In a medium bowl, using a fork, mix all ingredients, except salad greens, with cottage cheese.  Line 4 individual plates with mixed salad greens.  Mound the cottage cheese salad on top.  Serve immediately.  Yield: 4 Servings

Popeye Prize Omelet

4 organic eggs
2 tablespoon all-dairy heavy cream
Freshly ground black pepper, to taste
2 tablespoon olive oil
1 slice whole-grain rye or pumpernickel bread
Salad greens and alfalfa sprouts as garnish


1 bunch organic spinach equal to about
1 cup cooked spinach, well drained and chopped.
2 tablespoon unsalted organic butter
2 tablespoon diced red onion
3 tablespoon crumbled Chevre (goat cheese)
2 tablespoon finely slivered fresh basil, or 2 teaspoons dried basil

In a medium bowl, using a fork, whisk eggs, cream and black pepper.  Set aside.
Combine spinach with crumbled goat cheese, basil, and red onion.  Set aside.

In a 10-inch skillet or frying-pan, pour in 2 tablespoons of olive oil.  When the oil is hot, pour in the egg mixture.  Cook over medium-high heat until eggs begin to set.  Lift edges to allow uncooked egg to seep underneath.  When bottom layer of egg is cooked but top is still moist, spread spinach and cheese mixture over one side of omelet.  Gently fold omelet in half.  Cook half a minute longer until filling is hot.  Slide omelet onto a plate and serve immediately with plain or toasted rye bread.  Yield: 2 servings

Enjoy some dairy free recipes.

Find more recipes in Foods that Help with the Battle Against Fibromyalgia

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