Salmon-Spinach Avocado Bun Burger

Salmon-Spinach Avocado Bun Burger?


Get ready to boost your metabolism and burn calories with this low-carb, keto avocado bun burger.

Okay, I get it… this isn’t exactly a “burger” but what a creative way to make a keto-friendly meal? This recipe is loaded with healthy fatty acids, omega-3, protein and greens. It’s everything you need to set the tone for the rest of the day or simply keep you satiated!

I’m all for adding more avocados to my diet because they make everything taste better. From avocado roses to stuffed avocado boats; there is nothing this versatile that this fruit can’t do. So, when I heard that avocados are creating a fuss in the burger scene, I had to try the latest and greatest Instagram food sensation: the avo-bun! I first hear of such a thing on a trip to Milan. This isn’t the first time I’ve created avocado bun burger like this, but this version has quickly become a fave!

This high-fat, low-carb recipe swaps the classic gluten, carb loaded burger bun with two halves of an avocado, resulting in a ketogenic food lovers’ dream. Then to top it all off, smoked salmon, ribbons of zucchini, and spinach are added.

Salmon Avocado Bun BurgerSalmon Avocado Bun Burger - Health and Wellness Blog - Keto Recipes - 7.JPG

Salmon-Spinach Avocado Bun Burger

Keto, Low-Carb, High Protein

Recipe Serves 1

What You’ll Need

1 Avocado

4 oz Smoked Salmon

1 handful of spinach

1/2 lime, squeezed

zucchini, thinly sliced length wise

mineral salt

red chili flakes

1 tsp of olive oil

What You’ll Need To Know

To start, slice the avocados in half width-wise. Remove the pit and scoop the avocado out of its skin.

In a mixing bowl add in zucchini, spinach, olive oil, salt (to taste), lime juice, and red chili flakes and mix together.

Begin building your burger by adding a bit of spinach in the hallow area of the bottom burger, add in the smoked salmon, zucchini ribbons, spinach and top bun.

Finish with a dollop of a sprinkle of red chili flakes.

Sunflower Pesto Zoodles

Sunflower Pesto Zoodles  - soy free gluten free zoodles  -  (1).png

It’s only in recent years that I jumped aboard the whole zucchini noodles (aka zoodles) thing. It’s not that I couldn’t wrap my head around it, or had any aversion to zucchini, because, goodness, I very rarely meet a food group I don’t like – I simply was too lazy to get a spiralizer.

If you find yourself in that same boat, this dish may just turn things around for you. The delicate taste of zucchini, smothered in a sunflower seed pesto — a sauce of fresh basil, sunflower seeds, garlic, olive oil, and Parmesan. The outcome: a plate of balance and brightness, crunch and savory sweet goodness. It’s worth every bite.

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Sunflower Pesto Zoodles

Gluten-Free, Soy-Free, Keto

Recipe makes 4 servings

Sunflower Pesto Zoodles  - soy free gluten free zoodles  - .png

What You’ll Need


3/4 cup olive oil

2 cups fresh Basil

1/4 c cup roasted whole sunflower seeds

1/4 cup freshly grated Parmesan cheese

3 garlic cloves

sea salt and pepper to taste


4 Zucchin, spiralized

1 tbsp olive oil

1/4 cup chopped onion


Pepper flakes

Sunflower Seeds

Fresh Basil



What You’ll Need To Know

Pesto: In a food processor, pulse the sunflower seeds and garlic clove until all are ground well. Add basil, Parmesan and olive oil and pulse together until well incorporated, but don't over mix. Taste for seasoning. Add additional olive oil if needed.

Zoodles: Wash, rinse, and spiralize the zucchini into a large bowl. In a large sauté pan, heat the oil over medium heat. Add the onion and sauté until tender, 4 to 5 minutes. Add the zucchini noodles and sauté until tender, 3 to 4 minutes more.

Add the pesto and toss until the noodles are well coated.

Serve warm, garnished with fresh basil, sunflower seeds, and red-pepper flakes, to taste.

Zucchini Noodles with Roasted Veggies, Spring Greens and Jade Rice

Ahh mid week and battling procrastination as I'm currently dreaming of these tasty bowls my friend and health coach, Gennett Kaplan and I enjoyed last week. There’s nothing like making a homemade meal enjoyed with great company! 😌

One of our favorite things about the changing seasons is, naturally, all the new food we get to sink our teeth into. And as it gets to be more and more lighter outside, the demand on our tummies for light and fresh dishes is only growing stronger. So today I’m sharing with you a fabulous and healthy recipe, Zucchini Noodles with Roasted Veggies, Spring Greens and Jade Rice. Nutritious food that also leaves us full and satisfied? We can spoon up to that any day.

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Zucchini Noodles with Roasted Veggies, Spring Greens and Jade Rice - - Gluten-Free, Plant Based, Clean Recipes 4.jpg

Zucchini Noodles with Roasted Veggies, Spring Greens and Jade Rice

Recipe Makes 4 Servings

Gluten-Free, Plant Based, Vegan

What You’ll Need


1 ½ cups of water

1 cup jade rice 

a pinch of sea salt

Roasted Veggies

1 medium Sweet Potato, washed, pealed and cubed

1 cup mushrooms, sliced

1 cup pearl onions

1/2 tbsp smoked paprika

1 tbsp dried oregano

1/2 tbsp cumin

1/2 tbsp sea salt

1 tbsp olive oil


4 cups mixed greens (spinach, baby kale, arugula, baby chard, parsley)

1/2 tbsp olive oil

1/2 tbsp apple cider vinegar

1 tbsp hemp seeds

1 radish, thinly sliced

a pinch of sea salt

1 avocado, sliced


1 zucchini, spiralized

1/4 tbsp olive oil

1/4 tbsp apple cider vinegar

1 tbsp hemp seeds

a pinch of sea salt

Zucchini Noodles with Roasted Veggies, Spring Greens and Jade Rice - - Gluten-Free, Plant Based, Clean Recipes 4.jpg.png

What You’ll Need To Know

Rice: Combine 1 ½ cups of water, 1 cup rice and a pinch of salt. Bring to a boil over high heat. Cover, reduce heat and simmer for 20 minutes.

Roasted Veggies: Pre-heat oven to 400F. In a medium mixing bowl, add washed, peeled and cubed sweet potatoes, sliced onions, pearl onions, smoked paprika, dried oregano, cumin, sea salt, olive oil and mix together, coating the vegetables evenly. Transfer to a baking sheet and bake for 30 minutes.

Salad: In a medium mixing bowl, combine greens, olive oil, hemp seeds, sea salt, apple cider vinegar, and radish. Plate salad evenly amongst four plates.

Zoodles: In a the mixing used for the salad toss together spiralized zucchini, olive oil. apple cider vinegar, hemp seeds and a pinch of sea salt and add to plate.

Once veggies are roasted and the jade rice is ready, arrange on each plate. Top each plate with 1/4 sliced avocado. Serve and enjoy!

Kale Salad and Plant Based Nuggets

Kale Salad and Plant Based Nuggets

Have you tried air frying yet? I’m a bit late to the whole air frying party, but air fryers work by circulating hot air to make your food nicely crispy. In short, they give you deep-fried food, with none of the deep frying. Win-win, right? For most things, you only need a minimal amount of oil to get the same results as deep fat frying. Better still, some dishes can be made in an air fryer with no oil at all – like this vegan Kale Salad and "Chicken" Nuggets made from soy-free tempeh.

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Salmon and Apple-Fennel Salad with Pine Nuts

This light and refreshing Apple-Fennel Salad makes the perfect side dish for Salmon or your favorite protein. The best part is that you can easily put this together in under 30-minutes! You'll love the added boot and slight crunch of the hemp seeds and the sweet, subtle flavor of the pine nuts. 

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Apple-Fennel Salad with Pine Nuts Glten Free Paleo Whole301.jpg
Salmon and Apple-Fennel Salad with Pine Nuts.png

Baked Salmon and Apple-Fennel Salad

with Pine Nuts


Makes 4 servings.

What You'll Need

Apple-Fennel Salad
1/4 cup unfiltered apple cider
3 tablespoons extra-virgin olive oil
2 tablespoons apple cider vinegar
1 large Honeycrisp apple, cored & thinly sliced
1 medium-size fresh fennel bulb, trimmed, thinly sliced
1 cup carrot greens, chopped
1 tbsp hemp seeds
1/4 cup pine nuts
Sea Salt, to taste
Black Pepper, to taste

4 - 4 oz pieces of salmon
2 lemons, sliced in medallions
Sea Salt, to taste
Black Pepper, to taste
2 tbsp Olive Oil

What You'll Need To Know

1. Salmon: Preheat oven to 350F. In a baking sheet add salmon, olive oil, sea salt, pepper, and lemon medallions over each salmon filet.

2. Bake for 12 minutes.

Apple Fennel Salad

1. Whisk first 3 ingredients in medium bowl to blend and season with salt and pepper. 

2. Combine apple, fennel and carrot greens in large bowl. Toss together with dressing, hemp seeds, and pine nuts.

3. Plate, serve and enjoy!

Purple Cauliflower Mint Salad

This Purple Cauliflower Mint Salad is so good! You can make this salad as a main or enjoy it as a side. The flavors are absolutely delicious and a fresh for a weekday dinner or lunch side. And, although this recipe calls for garbanzo beans, you can easily swap them out for raw cashews to make it Whole30-approved.

Purple Cauliflower Mint Salad
Purple Cauliflower Mint Salad
Purple Cauliflower Mint Salad
Purple Cauliflower Mint Salad

Purple Cauliflower Mint Salad

(Gluten-Free, Plant-Based, Paleo, Whole30)

What You'll Need

1 purple cauliflower head, riced
1/8 cup mint fresh mint leaves, chopped
1 can garbanzo beans, drained*
1 cup rainbow micro greens
1 red bell pepper, chopped
1 tbsp coconut aminos
1/4 cup shredded coconut, unsweetened
1/2 tsp sea salt

* Omit for Whole30 and substitute with raw, soaked cashews

What You'll Need To Know

In a food processor, add in cauliflower and pulse until cauliflower resembles rice.

Transfer to a bowl and add in ingredients and mix. 

Plate as a main or enjoy as a side!

Recipe makes 6 servings.


Shaved Zucchini Salad with Plant-Based Cheese and Pine Nuts

Shaved Zucchini Salad with Plant-Based Cheese and Pine Nuts

So you want to eat clean, but you don’t want to feel bored. This  Shaved Zucchini Salad with Plant-Based Cheese and Pine Nuts is so good! It was inspired by Roots Whole Body in Portland, OR. They have a similar salad that will leave you thinking about for days. 

This salad is so easy to make. You can enjoy this as a main or pair it with grilled salmon. If you find yourself with extra zucchini, this recipe is a soul-satisfying and delicious option. 

Shaved Zucchini Salad with Plant-Based Cheese and Pine Nuts

Shaved Zucchini Salad with Plant-Based Cheese and Pine Nuts

(Gluten-Free, Plant-Based, Paleo, Whole30)

What You'll Need

1/3 cup extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon coarse sea salt
1/2 teaspoon freshly ground black pepper
8 mint leaves, finely chopped
2 pounds medium zucchini, trimmed
1/2 cup coarsely chopped fresh dill
2 purple bell peppers*
1/4 cup pine nuts, toasted + 1/8 cup
1 cup cherry tomatoes, cut in halves
5 cups baby spinach
Kite Hill Plant-Based Cheese**



* If you can't find them, you can use Anaheim peppers that offer a similar taste

** if plant-based cheese isn't your thing swap it out for goat cheese

What You'll Need To Know

In a bowl whisk oil, lemon juice, 1 teaspoon coarse sea salt, 1/2 teaspoon black pepper, mint leaves, and garlic to blend. Set dressing aside.

Using a V-slicer or mandoline slicer, slice zucchini into ribbons (about 1/16 inch thick). Place ribbons in large bowl. 

Add dill, purple bell peppers, tomatoes, spinach, and pine nuts, then dressing; toss to coat together. 

Season to taste with salt and pepper. 

Add 1 tbsp of Kite Hill plant-based cheese (or cheese of choice) to each plate. 

Add salad, and add 1/4 avocado to each plate and sprinkle with pine nuts. 

Makes 2-4 servings.


Cucumber Tomato Mint Salad with Microgreens

cucumber tomato mont salad with microgreens

This Cucumber Tomato Mint Salad with Microgreens is literally Summer in a bowl. And, it is SO GOOD!

It’s a cucumber-tomato mint salad tossed in olive oil, lemon juice, and sea salt topped with rainbow microgreens, watermelon radish, and avocado sprinkled with black sesame seeds. It's light, so simple and easy to make, and it's perfect for Summer!  You can eat this as a main or serve it as a side to grilled shrimps or salmon.

I've been loving the addition of microgreens to my meals lately. They are so good for! Did you know that researchers found microgreens like red cabbage, cilantro, and radish contain up to 40 times higher levels of vital nutrients than their mature counterparts? And, I'm sure you are wondering what they are exactly? Microgreens are young seedlings of edible vegetables and herbs harvested less than 14 days after germination. You can buy them at the grocery story or grow them at home through a kit like Hamama!


What You'll Need

2 tomatoes, chopped
2 Persian cucumbers, chopped
8 mint leaves, chopped
1/2 tbsp olive oil
sea salt, to taste
juice from 1 lemon
1 watermelon radish
rainbow microgreens
1 avocado
Black sesame seeds

What You'll Need To Know

In a bowl toss together tomatoes, cucumber, mint leaves, watermelon radish with olive oil, seas salt and lemon juice.

Divide into 2 or 4 portions and top with microgreens and 1/4 avocado sprinkled with black seasame seeds.

Recipe makes 2-4 servings.

Have you tried microgreens? How do you enjoy them? Share it here!

Roasted Veggie Salad Bowl

roasted veggie salad bowl

This is the perfect dish to ease into Summer. It’s fresh and light, and the roasted veggies add a cozier flavor to the mix.

For a touch a protein, you can also easily roast some chicken from scratch too, just drizzle on some olive oil, a good sprinkling of salt and pepper and some fresh herbs and roast at 350F for approx 90 minutes.) The sesame seeds and hemp seeds add a gorgeous texture, as does the creamy avocado, which tastes fabulous with a squeeze of lemon.

roasted veggie salad bowl
roasted veggie salad bowl

What You'll Need

1 medium zucchini, zoodled
1 butternut squash, cubed
1 purple onion, cut in 4’s
2 cups mushrooms
4 cups spinach
1 red bell pepper, sliced
1 orange bell pepper, sliced
1 tbsp coconut oil
Sea salt, to taste
Pepper, to taste
1 tbsp Hempseeds
1 tbsp Black sesame seeds
1 lemon
1 avocado, cut in 4's and sliced

Optional: Add a serving of roasted or grilled chicken for a protein boost!



What You'll Need To Know

Preheat oven to 350F.

Melt coconut oil and coat squash, onion, butternut squash, peppers, and mushrooms. Season with sea salt and pepper and roast for 25-30 minutes.

While veggies are roasting, zoodle one zucchini and toss with lemon juice, hemp seeds, black sesame seeds, sea salt and pepper.

Add one cup spinach to each plate and top with 1/4 cup zoodle mix and 1 cup roasted veggies.

Add 1/4 avocado, to each one plate and sprinkle with hemp seeds and black sesame seeds.

Recipe makes 4 servings.  

Follow @ValerieFidan on Instagram for the latest bits + bites!.

Heirloom Tomato and Peach Salad

Heriloom Tomato and Peach Salad
Heriloom Tomato and Peach Salad

Staying fresh with this heirloom tomato and peach salad! I’m all about this Heirloom tomato salad with peaches as part of my lunch.

Heriloom Tomato and Peach Salad
Heriloom Tomato and Peach Salad

What You'll Need

Zest and juice of 1 lemon
1/8 teaspoon fine sea salt
1/8 cup fresh cilantro
1/8 cup fresh basil
1/2 red onion, sliced
1 tablespoon MCT oil or olive oil
4 green-striped, yellow or other heirloom tomatoes, sliced
2 peaches, sliced
pepper, to taste

What You'll Need To Know

1. In a large bowl, whisk together lemon zest and juice, MTC oil, and salt.

2. Add peaches, cilantro, basil, and tomatoes, and toss.

3. Let sit at least 10 minutes to allow flavors to blend; serve at room temperature or chilled. Enjoy!

Peruvian Ceviche

Now that summer is here; there are so many great fresh dishes filled with plenty of fresh ingredients. And, if there is one dish in particular that is a staple in my household it's Ceviche.

Peruvian style fish ceviche is different than the Mexican ceviche that I grew up with. Some of the main differences are that the ones made in Peru tend to marinate for less time in lime juice, and there's the absence of tomatoes and cucumbers. Mexican style ceviche is generally made using shrimp over fish. Peruvian ceviche is typically served on a lettuce leaf, with boiled choclo or corn, cancha corn or Andean style corn nuts, and sweet potato. The sweet potato is usually boiled and sliced and added to the mix as garnish.

This is absolutly my favorite dish. It's a light and delicious summertime dish!

peruvian ceviche
peruvian ceviche

What You'll Need

1 ½ pounds very fresh and good quality fish filets (corvina, halibut, mahi-mahi)
1/2 red onion, thinly sliced
8 lemons
1 habanero pepper thinly sliced
1 garlic clove
1/2 fresh boiled corn cup Peruvian corn or Cuzco corn
1 sweet potato boiled thick slices
Salt to taste
Pepper to taste
1/4 cup cilanto
1/4 teaspoon cumin
Sides: Chifles or fried green plantain chips

What You'll Need To Know

Cut the fish into squares pieces.

In a bowl put the pieces of fish, pepper (to taste), salt pepper, garlic, cumin, and cilanto and mix together. Once mixed well, add lemon juice and mix together.

Rub the thin onion slices with 1/2 tablespoon of salt and rinse in cold water and add to mix and cover and refrigerate for about 10-15 minutes.

Taste the fish ceviche and add additional salt if needed. Use a slotted spoon to remove the fish and onions from the lime juice mix and place in a serving bowl, sprinkle with olive oil and finely chopped cilantro.

Serve immediately with your choice of sides and garnish with sweet potato and boiled corn and service with plantain chips.

Garden Fresh Salad with Seared Tuna

Garden Fresh Salad with Seared Tuna
Garden Fresh Salad with Seared Tuna

Searing tuna to perfection skills so on point that I'm considering adding it to my resume. I made this last week and it was absolutely delicious and so simple to make. This Garden Fresh Salad with Seared Tuna is a very healthy choice dinner or lunch and is easy and fast to make.

This salad is amazing! The tuna adds a healthy kick of protein and freshness to the salad. With its distinct flavor and its high nutrient content, tuna is one of the healthiest and most delicious types of seafood available. But, since it's low-fat content, it tends to get dry and flaky if it's cooked all the way through. (Think canned tuna.) Searing tuna is a great way to keep it moist and flavorful.

Searing tuna to perfection you have to remove excess water from the surface of the tuna. Cut the tuna into even-sized steaks if it isn't already divided this way, and pat each steak gently with a paper towel on both sides. The steaks don't need to be bone-dry, but you don't want any excess water beyond the natural moistness of the meat since tuna steams when it cooks.

Another important step is making sure to heat the oil in a pan on the stove using a medium-high or high heat for about five minutes or until pan starts smoking. The key to getting a good sear is cooking at high heat for a short length of time. Cooking tuna at too low of temperature won't give you the crispy texture you want and cooking for too long will risk drying out the inside of the meat.

What You'll Need

1lb sushi grade fresh Tuna Steaks
2 tablesoons canola oil*
1 red bell pepper, washed and chopped fine
1 red onion, sliced thin
2 stalks of celery, sliced thin on diagonal
1/2 cup washed and chopped dill
1 ripe avocado, sliced
2 small cucumbers, washed and sliced thin on diagonal
12 grape or cherry tomatoes
1 cup cooked garbanzo, or 1 can, drained and rinsed
4 cups baby arugula, washed
2 cups baby spinach
sea salt to taste
fresh ground black pepper to taste
Lemon vinaigrette
Aged balsamic (18 years or older)

What You'll Need To Know

Heat a non-stick skillet on med/high heat.

Brush the tuna steaks with a bit of olive oil and drop in pan.

Cook each side for 2-4 minutes depending on how you like your tuna steaks cooked, season with salt and pepper and set aside to rest.

Place the tomatoes, sliced onion, sliced celery, chopped dill, sliced avocado, sliced cucumber, diced red pepper, garbanzo beans, spinach and arugula in a bowl. Toss to combine it Lemon vinaigrette and set aside.

Slice your tuna steaks into stip-bite size pieces, arrange on salad, and drizzle with your aged balsamic.

Season to taste with salt and pepper.

* Use canola oil or another oil with a high smoke point, never olive oil.

Fresh Zoodles With Sautéed Leeks, Mushrooms & Avocado Flower


If you are feeling a little bloated and full after the weekend-long festivities, this recipe is the perfect meal to get you back on track with your healthy lifestyle. It is so simple to make, and the fresh flavors pack a punch! You can add almost any of your favorite vegetables and if you are looking for some protein a grilled chicken breast goes perfectly.

This is some lunchtime goodness that is not only a feast for your taste buds but your eyes as well.

Zoodles with sautéed onions, leeks, mushrooms, al dente red cabbage, cherry tomatoes, heirloom radish, and avocado tossed in MTC oil, lemon, sea salt, and garlic.


Fresh Zoodles With Sautéed Leeks, Mushrooms & Avocado Flower
Fresh Zoodles With Sautéed Leeks, Mushrooms & Avocado Flower

What You'll Need

4 zucchini
6 crumini mushrooms, sliced
1 cup red cabbage, roughly chopped
1 cup leeks, chopped
2 radish, sliced
1 cup cherry tomatoes, sliced in half
avocado (1/2 avocado for each plate)
2 tablespoons MCT oil (or extra virgin olive oil)
juice from 1 lemon
1 garlic clove, grated
sea salt
1/2 tablespoon coconut oil

What You'll Need To Know

Place coconut oil in a small saucepan over medium heat and add onions and leek. Cook until softened, but they still keep their shape. Lower the heat to a low heat. Then add the mushrooms and season with salt. Let cook for 15 minutes.

While this is cooking, spiralize the zucchini into a large mixing bowl.

In a separate bowl add the MCT (or olive oil), lemon juice, salt, and garlic and mix together.

Toss with the zucchini noodles, cabbage, radish, cherry tomatoes, onions, mushrooms and leeks and dressing.

Top with an avocado flower. (You can learn how to make one here: Avocado Flower)
Serve and enjoy!

Moroccan Inspired Ruby Red Grapefruit Fennel Salad


Although fennel is generally a Winter vegetable staple, you can easily turn it into a fresh, Spring or Summer standard when paired with citrus notes of blood orange or grapefruit. The recipe was inspired by Mediterranean Exploration Co. classic Moroccan salad. The fennel salad is incredible and surprisingly one of the most delicious salads. It was a perfect balance of tart, sweet, and crispness. Who would have thought fennel tasted so good?

Here's my fresh take on the classic Moroccan salad of shaved fennel with radish, avocado, and grapefruit for color contrast. This salad is super fragrant and fresh and pairs well with grilled chicken and pan seared sea bass.

Summer fresh radish, ruby red grapefruit and fennel salad (1)
Summer fresh radish, ruby red grapefruit and fennel salad (1)

What You'll Need

5 radishes, thinly sliced
1/2 jalapeno, thinly sliced
2 small ruby red grapefruits
1/4 cup fennel, very thinly sliced
1/2 avocado, sliced
1/2 lemon, juice of
1/4 cup extra virgin olive oil
a small handful of fresh cilantro, chopped
1/4 tsp. coarse salt, to taste
What You'll Need To Know

On a cutting board, cut off the outer peel of the grapefruits. Over the top of a bowl, cut between the membrane of the grapefruit and pulp to release the fruit into a bowl. Squeeze the remaining membranes into another bowl and set juice aside.

If you have never used fennel- wash, remove stems, remove the outer skin of it is bruised or otherwise unappealing. cut the fennel bulb in half, remove the innermost hard center part. slice very thinly when using raw.

Put the radishes, avocado, jalapeno, grapefruit and fennel in a ceramic mixing bowl.

Whisk the lemon juice, 2 Tbsp. of the reserved grapefruit juice and the oil in another bowl. season dressing with salt.

Pour over salad and serve up on individual plates.

Recipe makes 2 servings.


Raspberry Poppyseed Dressing


Healthy eating doesn't mean it has to be boring, especially when it comes to salads.

I’m normally not a “dressing” kind of person and tend to stick to olive oil and lemon, but this Raspberry Poppyseed Dressing is actually pretty good and made with good-for-you ingredients.

Try this delicious dressing the next time you are making a salad or cooking a piece of chicken, steak or fish. It'll add a balanced flavor to your protein and turn your plain meal into a tasty one.

What you’ll need…

2 packages of baby spinach
1/4 cup greek yogurt, 1/4 cup raspberry vinegar (or use apple cider vinegar)
1/2 Tbsp. maple syrup
1/4 cup unsweetened almond milk (I used Calafia brand)
2 Tbsp. poppyseeds
1 1/2 cup strawberries, washed and cut into bite-size pieces
Optional: Roasted chicken breast

What you’ll need to know…

In a medium bowl, whisk together the yogurt, vinegar, maple syrup, almond milk and poppy seeds. In a large salad bowl pour the dressing over spinach and cut strawberries, toss, serve and enjoy. ❤

Fresh Mango Salsa

Sea Bass Quinoa Mango Salsa_10
Shrimp Tacos with Mango Salsa, tacos,mexican recipe, healthy mexican recipe, gluten-free, gluten-free recipe, healthy recipe, recipes, seafood, shrimp recipe, shrimp, mango salsa

This simple and colorful mango salsa is super easy to make. It's got a great combination of sweet, spicy and utterly delicious. Serve this fresh mango salsa with chips, on fish or shrimp tacos or salads, or on top of a pan-seared fish. It's that good!

What You'll Need

1 mango, diced
1/4 purple onion, diced
1/2 cup cilantro, chopped
1/2 cup tomatoes, chopped
1 Jalapeño, finely chopped and deveined
Juice from 2 limes
Pink Himalayan Salt, to taste

What You'll Need To Know

In a serving bowl, combine the ingredients.

Drizzle with the juice of the limes and mix well.

Season to taste with salt.

For best flavor, let the salsa rest for 10 minutes or longer.

Recipe makes 3 cups.

Did you make this recipe? Post it on Instagram and tag @valeriefidan on it!

What's In Your Salad? The 7 Mistakes You're Making

Chicken Spring Salad 1

I LOVE salads!

They are my typical lunch and my favorite go-to meals.

When I think of ‘healthy eating’, salads are usually the first thing to come to mind. And, they generally are a great choice.

Whether you're ordering a salad at a restaurant or making one at home packed with fresh, nourishing ingredients, there are so many ways to sabotage your seemingly healthy choice.

I'm sure it might come as a surprise that it's pretty easy to make a salad not as nutritious and not-so-good-for-you as you thought. In fact, I can give you 7 ways you're sabotaging your healthy eating efforts. (I've been guilty of these, too.)

1. You are skipping the protein

Here's one that I was chronically guilty of. I'd think that my all plant base salad was super healthy. However, if you don’t have enough protein in your salad, chances are you are going to get very hungry. And, very quickly! You see, protein helps to keep you feeling fuller for a lot longer. It turns it from a side salad to a main meal. Proteins like grilled chicken, salmon and tuna are smart choices. If meat isn't your thing, legumes like chickpeas and beans or tofu are excellent options.

2. And if you're adding protein it's the wrong kind

Fried chicken? Sorry, this is not a smart choice. 86 that ASAP! When picking the right protein don't sabotage it with a deep fried protein. DO stay away from deep fried options. Not only are they deep fried and full of fat and sodium, but also not exactly a smart choice. You want a good, solid, lean protein.

3. You're using the wrong dressing

Sorry gorgeous, but that low-fat dressing you have stored in the fridge isn’t going to cut it. Don’t be fooled by catchy marketing labels. (Marketing companies are charmers.) Many store-bought dressings are frequently loaded with sugar, artificial sweeteners, and preservatives. Creamy dressings, such as ranch and caesar, in are usually high in both saturated fat and sodium. While this isn’t as big a problem with store-bought vinaigrettes, these seemingly healthy picks can be filled with crap. Make your own salad dressing. It's very simple! You can never go wrong with the classic balsamic vinegar and extra virgin olive oil combination. One of my favorite go-to dressing is this Lemon Vinegarette. It only has 4 ingredients: lemons, garlic, olive oil, and a dash of sea salt.

4. Your greens aren't the right ones

Guess what, romaine and iceberg lettuce isn't going to cut it. Those options are generally filled with water. Pick greens that are the darkest, leafiest you can find like Kale, Spinach, Swiss Chard and Arugula/Rocket. These deep greens are a good pick because they are filled with nutrients and fibre, and have all sorts of benefits for your body. If you like the crunch of these then mix them in with other deep greens. My go-to salad mix is Supergreens from Organic Girl. (Whole Foods carries this brand!) It's a nice combo of baby dark greens mentioned.

5. Not enough of the right ingredients

The right ingredients that I’m talking about are veggies! Remember that catchy candy slogan: taste the rainbow. Let this be the theme of your salad. Try to get as many colors of the rainbow in as possible. This will ensure you are getting a wide variety of nutrients, feeling satisfied and most importantly your salad will look and taste great. Try to stick to ingredients that are in season. This will ensure that you salad taste great.

6. Too much of the wrong ingredients

Croutons, I'm looking at you. Croutons and dried fruit are an easy way to ruin your salad by adding refined and simple carbohydrates. Croutons from a popular brand are about 30 calories for just six pieces. Do most people put only six croutons on their salad? Not likely. These toppings can also have high sodium levels depending on how they're prepared. But, bread isn't bad if you're eating 100 percent whole wheat. You can definitely get a bread roll to accompany your salad, but keep it healthy and put it down when you're full.

7. You're going overboard with nuts, seeds and cheese

Seeds, Nuts, and Cheese are all good for you and a great source of healthy fats and protein; but in small quantities. Now that you've built your salad, don't go overboard with these ingredients. Nuts, seeds and cheese are filled with the good kinds of fat, and provide us with lots of energy. Moderation is still really important. Aim to add a few nuts to your salad. By chopping them up, you will still experience the crunch and texture and you will feel like you have more in there.

Looking for ideas? Try this salad! Need more ideas? Check out more salad inspo here.

Chicken Spring Salad 2

What You'll Need

3 oz grilled chicken breast
Organic Girl Supergreens mix
(1/2 cup of each: baby spinach, baby swiss chard, baby kale, arugula)
15g Grilled/Caramelized onions
1 cooked beet
1 Tbsp chickpeas
3 roasted garlic cloves
Lemon Vinaigrette Dressing

What You'll Need To Know

In a mixing bowl toss your salad mix with the lemon vinaigrette.

In a salad dish/bowl, fill it with your salad mix, add the chicken to the middle, add the beets around the chicken, sprinkle in the chickpeas and garlic. Enjoy!

A Better Bowl of Fruit Loops


Fruit Loops?


I don't know about you, but I'm always stumped on different snacks to eat. I tend to get stumped on ideas and tend to find that I have to feed my eyes with vibrant, pretty colors.

This snack was inspired by the old time childhood cereal, Foot Loops... just minus a lot of aspects. The zesty, yet a sweet combination of the diced avocado, diced strawberries, blueberries, mandarin orange, diced jalapeño, fresh squeezed lime juice, cilantro and organic raw walnuts make for a real treat and a great post workout snack.

See, just like Froot Loops minus the CRAP! (artificial coloring, boat loads of sugar, processed not so good for you things.)

fruite loops bowl

What You'll Need
1/2 diced small haas avocado
3 diced strawberries
1/4 cup blueberries
1 mandarin orange
diced jalapeño (the amount is up to you on how spicy you want it)
fresh squeezed lime juice
1 tbsp cilantro
6 organic raw walnuts

What You'll Need To Know

Combine ingredients in a bowl, squeeze the lime juice and enjoy.

Baked Salmon with Dill and Dijon Salad


After getting back from two months in Europe, I've been cleaning up my diet and cooking more at home. (So long daily doses of Jamon Iberico and a glasses of vino Tinto.) One of our favorite dishes is Baked Salmon with dill and dijon on top of a spinach salad.

I love Salmon. Salmon is a great staple to add to your lunch or dinner rotation. It's high in protein, low in calories and fat, but off the charts with omega-3s.

This salmon recipe tastes fancy and delicious. It is surprisingly very easy and quick to make. The inspiration for this came from our favorite a dish that we had in during our travels. The dijon and dill combined gives the salmon a burst of fantastic flavor. And, the amazing taste of the aged balsamic that we purchased in Modena adds an elevation of flavor.

Baked Salmon Salad LetsRegale.com5
Baked Salmon Salad LetsRegale.com4
Baked Salmon Salad LetsRegale.com2
Baked Salmon Salad LetsRegale.com1
Baked Salmon Salad LetsRegale.com7
Baked Salmon Salad LetsRegale.com0
Baked Salmon Salad LetsRegale.com6

What You'll Need

4 3.5 oz salmon fillets
1 Tbsp Dijon mustard
1/2 tsp salt
1/8 tsp ground black pepper
2 Tbsp of fresh lemon juice
1/2 onion, thinly sliced slices
Fresh Dill springs
4 cups baby spinach
2 radish, thinly sliced
4 Crimini mushrooms, sliced
1 Tbsp sliced almonds
Aged balsamic

What You'll Need To Know

Preheat the oven to 450° F. Line a rimmed baking sheet with foil.

In a small bowl, mix together: 2 Tbsp chopped parsley, 2-3 pressed cloves garlic, 1 Tbsp Dijon mustard, ½ tsp salt, and ⅛ tsp of pepper.

Slice salmon into even portions. Lay them onto a lined baking dish with the skin-side-down. Generously brush all sides of salmon with sauce and top with a layer of dill and fresh slices of thinly cut onion.

Bake at 450°F for 12-15 min or until just cooked through and flaky. Don't overcook or it will be dry.

In a large bowl, add the spinach, radish, mushrooms, aged balsamic, and pepper and mix together. Plate you salad mix and sprinkle the almond slices, topping it with a salmon fillet on each.

There you have it! An easy, excellent dish.

Recipe makes 4.

A Taste of Italy: Insalata Valerian

A Taste of Italy: Insalata Valerian

Hello from Emilia-Romagna!

It's been a while since I last posted. Since last leaving Portland, I've traveled across the country on a 3-week road trip, sailed the Greek Islands and am currently eating my way around Tuscany and Emilia-Romagna. With all of the delicious meals, we've been having, you bet I have plenty to share. The abundance of fresh foods--the taste is unimaginable. I'm feeling like we're being deprived of great flavors in the US!

A salad that we've been having a lot of is Insalata Valerian. It's a simple salad.

Not sure what Valeriana is?

Neither did I.

So, let me explain...

Valerian is better known as Corn Locust in english. This beautiful green salad is known by many names: corn salad, corn salad, lamb's lettuce, lettuce and many others. The lamb's lettuce is characterized by small leaves, rounded tips, which grow small clumps. It is very tender and has a distinctive flavor.

Traditionally in Italian cooking, Valerian is consumed raw, as a salad. Fresh and refreshing, is very popular in the summer for the preparation of cold dishes with tomatoes, cheese, feta, dried beef, corn, tuna, hard-boiled eggs, olives as well as oranges and tangerines. It is often mixed with other types of salad, including chicory.

It's funny how eating habits change when you travel abroad. After days of ravenous Mozzarella Di Bufala, prosciutto, and tomato consumption, it's safe to say that this is the new "in" veggie in our family.

A Taste of Italy: Insalata Valerian
A Taste of Italy: Insalata Valerian
A Taste of Italy: Insalata Valerian

Here's a recipe I'm sure you'll love. Serve this with mozzarella and prosciutto and I'm sure I'll be dreaming of Italy!

What You'll Need

1 bag Lamb's Lettuce (Whole Foods or Trader Joe's)

10 cherry tomatoes, halved

Juice of 1/4 lemon

1/2 tablespoon extra virgin olive oil

Sea Salt, to taste

What You'll Need To Know

Toss everything together in a bowl, drizzle a little olive oil, lemon and a dash of salt.

Recipe makes 2 servings.