Healthy Heart Dinner: Soya/Orange Salmon

This is an easy and quick dinner to put together for the entire family to enjoy. I usually make extra as it makes a perfect next day lunch either for work or for School. Salmon has healthy fats for your heart and brain and adding some veggies will turn this dish into a full heart friendly recipe for the entire family. Feel free to switch the veggies you roast, the more color you add the more vitamins and good nutrients you are adding on!. Here the recipe, hope you enjoy it!:

  • Turn on the oven 400 degrees.
  • In an aluminium foil place the desired or needed piece of salmon (if skin, with skin down), add the juice of a freshly squeezed orange and 1/2 cup of soya sauce. I usually add cilantro as well. I know a friend who tried adding parsley instead and worked great too.
  • Seal the aluminium ends forming a “packet” and place in the oven for about 20 mins.
  • In a separate tray you can roast some veggies and or use brown rice as a side dish and voila! Delicious and Healthy dinner for all the family in 20 mins ready

Voila! In one plate you can enjoy healthy fats from the salmon, and all the advantages from as many veggies as you decide to add.

soya orange salmon


Side note: Prefer low sodium soya to avoid extra sodium in your dish.

Cauliflower rice and Quinoa meal

Now that the days are getting colder in this part of the world it becomes the perfect time for comforting food.

That doesn’t have to mean adding lots of calories. I created this recipe with that in mind. Hope you like it too!

Please please comment below with the tweaks you are adding ! Let’s have fun with this recipe too.


1-2 cups cauliflower florets

1 cup cooked quinoa

1/4 orange pepper finely chopped

1/4 onion finely chopped


Other veggies

Firm tofu in cubes

Make your rice: cut the florets and simply put them in your food processor and finely chop them until “rice look”.

Pat dry them. You can use all of save some in Ziploc bags in the fridge or freezer for future use.

Sauté the veggies in coconut oil, add the cauliflower rice stirring constantly.

Once is cooked add the quinoa, mix and serve.

It can go well with a little bit of soya sauce (careful it is high in sodium!) or parsley on top


High energy mini cookies

Trying to “eat clean” can be a challenge when we put into the equation busy schedules, work demands, family expectations, just to name a few.

These are reasons why it is good idea to have “clean” foods handy in the pantry and in the fridge. Eating “clean” doesn’t have to be boring or turn into a routine otherwise we can easily tend to “cheat”. For some it is fine, but for some others it can mean a “non stop” road hard to turn back

This mini cookies or balls are my “go to” snack to grab in a rush morning before a run or exercise, or for afterwards too.

You can keep them up to a week in a glass container.

They are delicious! and without any added sugar.

Mix in one bowl:
2 organic eggs
2 tbsps coconut oil
1/2 tsp vanilla extract
..and in another bowl:
1 cup Whole Wheat Flour (or Regular, or Almond flour)
3 tbsp chia seeds
1/4 tsp salt

Add wet ingredients into the dry ingredients’ bowl and mix. If you find the mix is too “wet”  add more flour

Make into 1 inch diameter balls and bake for 12 mins at 350F

To make them “kids friendly” you can add:  1/2 cup cranberries or 1/2 cup chocolate chips or 1/4 cup chocolate chips and 1/4 cup brown sugar