Grain Free, Low Carb Salmon Patties

Low Carb Salmon Patties

Salmon Patties are one of my favorite, quick meals.  I always have the ingredients on hand, and it can be made ahead of time (just don’t add the salt until ready to cook, or you’ll be stuck with a lot of liquid in the bowl).  I substitute almond meal for bread crumbs in the recipe, although you may wish to use bread crumbs if you like.  The almond meal gives it an amazing crunch and slight sweetness, which I find incredible!


1 (14.75 oz.) can Wild Alaskan Salmon, drained

2 Tb. Butter

1 medium Onion, chopped

1 2/3 c. Almond Meal

2 Eggs, beaten

1/4 c. Fresh Parsley, chopped

1 tsp. Dry Mustard

Salt, to taste

Butter and Olive Oil, for cooking


Scoop salmon out of can after draining and squeeze any excess liquid out by hand before placing it in a large bowl.  Flake the meat with a fork.

Melt 2 Tb. Butter in a saucepan, and add Onion.  Cook until tender and translucent.

Add the Onion, 2/3 c. Almond Meal, Eggs, Parsley, and Dry Mustard to the Salmon.  Season with Salt (if preparing ahead of time, do not add salt until ready to cook).  Mix until well blended and shape into patties.

Add 1 c. Almond Meal and 1 tsp. Salt (optional) to a shallow plate or bowl.  Coat patties in mixture.

Melt the Butter and Olive Oil in a large skillet over medium heat.  Cook patties until browned and crisp (if using almond meal, this will take longer), being careful to keep them from falling apart.  Wipe the oil from the skillet between batches, and add fresh oil.

You may pre-form the patties and freeze up to three months.  Thaw in the refrigerator, add Salt, and cook as directed.

Updated 4/14/14.

Turkey and Rice Soup

Turkey Soup

I got a free turkey from the grocery store back around Thanksgiving (they had a deal where if you spent a certain amount each week for six weeks you get a turkey).  I didn’t really have any ideas about what to do with it, so I just went ahead and roasted and carved it.  I froze most of the shredded meat to use for meals, and saved the bones and innards for stock making.  

A favorite of mine is Chicken and Rice soup, yet I decided to try a different route since I had such a large supply of turkey meat.  This was fast and easy to make, and freezes very well!


6 c. Chicken Stock

1 c. Brown Rice

3 Tb. Butter

1 tsp. Salt

1/4 c. Shallot, minced

1/2 c. Onion, chopped

1 Tb. Flour

1 c. Turkey, chopped

2 Tb. Fresh Parsley, chopped

Salt and Pepper, to taste


To prepare the rice: 

Bring 2 c. Chicken Stock to a rolling boil.  Add the Brown Rice, 2 Tb. Butter, and Salt.  Stir once, cover, reduce to simmer, and cook for 30 to 35 minutes until liquid is absorbed.  Set aside.

To assemble soup:

Melt 1 Tb. Butter in pot and add Shallot and Onion, cooking until soft.

In a separate pot, bring 4 c. Chicken Stock to a boil.

Add 1 Tb. Flour to Shallot and Onion, and stir, cooking approximately 1 minute, until it turns golden brown.

Whisk in the boiling Chicken Stock.

Add Turkey, Parsley, Salt, and Pepper, and bring to the boil.

Reduce to a simmer and simmer 10-15 minutes.

This may be frozen for up to three months in an airtight container.

Sugar Free Blueberry Muffins

Blueberry Muffins

I call these my Blueberry Ninja Muffins, since I’ve adapted it to be less messy when my children eat them.  I add a blueberry puree’ to the top of the muffins for two reasons: for uniform blueberry flavor (whole blueberries tend to sink to the bottom of the batter), and to trick my children into eating the whole muffin.  They like to pick out the blueberries and eat the rest of the muffin separately.  Talk about a mess!

For approximately 6 GIANT muffins (I use my large muffin tin for this recipe):


2 c. Spelt Flour

1 Tb. Baking Powder

1/2 tsp. Salt

3 Tb. + 1 tsp.  Powdered Stevia

1 egg, beaten

1 c. Half and Half, Whole Milk, Almond Milk

1/2 c. Whole Fat Greek Yogurt

2 tsp. Vanilla

1/4 c. Unsalted Butter, melted (You may sub a flavorless baking oil of your choice)

1 + 1/2 c. Frozen Blueberries

1 tsp. Arrowroot Starch


For the puree’:

Heat 1 c. Frozen Blueberries and 1 tsp. Powdered Stevia over medium high heat.

Mash and stir the blueberries for approximately 5 minutes to reduce liquid.

Add 1 tsp. Arrowroot Starch, and simmer for 1 minute more, stirring constantly.

Remove from heat and allow to cool while mixing the muffin batter.

Muffin Batter:

Preheat the oven to 350 degrees.

Mix the dry ingredients in a large bowl.

In a separate bowl, beat the Eggs and Yogurt together.

Mix in the rest of the wet ingredients (including the Butter).

Add the wet ingredients to the dry, and mix until just blended.

Fold in 1/2 c. Frozen blueberries.

Fill muffin cups 3/4 full.

Spoon approximately 2 tsp. of the Blueberry puree’ on top of the batter in each cup.

Swirl into batter.

Bake for 30-32 minutes, until a toothpick inserted in the center of a muffin comes out clean.

Updated 4/26/13


Spaghetti and Meatballs

I had never had a homemade meatball until I decided to make them myself.   I decided to start making them when I read Leo the book Cloudy with a Chance of Meatballs, and I love them so much, I make them every week or two.  This is an incredibly easy and tasty recipe, and it takes no time at all.


1 lb. Ground Beef

1 c. Bread Crumbs (I usually save whole grain bread crumbs in the freezer, but white bread is great as well!)

1/4 c. Shredded Parmesan

1/4 c. Pecorino Romano cheese, freshly grated

1 Tb. Fresh Parsley, chopped

1 egg, lightly beaten

1/4 tsp. Oregano

1/4 tsp. Onion Powder

1/4 tsp. Garlic Powder

1/2 tsp. Salt



Preheat oven to 350 degrees.

Mix all ingredients excluding Ground Beef.

Add beef and mix thoroughly with fingers.

Roll into 1 1/2 to 2 inch balls.

Place on baking sheet and cook for 20 minutes, turning halfway through.

They are ready to eat at this point.

You may wish to eat them plain, or toss them with Pizza Sauce and eat on a hoagie roll.

To make Spaghetti and Meatballs:

Prepare Meatballs as directed.

Add 8 oz. Tomato Sauce (canned is fine) to 2 c. Pizza Sauce and warm on stove.

Add Meatballs to sauce and simmer for 30 min. to 1 hour.

Prepare spaghetti as directed, and drain.

In the spaghetti pot, add butter and heat until bubbling.

Add minced garlic and cook in butter until golden brown.

Return spaghetti to pot and saute in butter and garlic for about 30 seconds.

Plate the spaghetti, and top with the Meatballs and Sauce.

Top with freshly grated Parmesan for an amazing meal!

The meatballs can be prepared ahead and frozen uncooked.  Just roll into balls and place on wax paper, then freeze.  Thaw in refrigerator when ready to cook.

Best Pizza/Spaghetti Sauce EVER.

Pizza Sauce

No, really.  I’m serious.  I cannot believe how amazing this recipe is.  I cannot take any credit for the recipe, though.  I only made one small change, and that was to change the intensity of the fennel seed flavor.  The original recipe may be found here.   I make a very large batch of the recipe and freeze it in two cup containers.  I use it as is for pizza sauce, but thin it out with 8 oz tomato sauce per 2 cups pizza sauce to make a spaghetti sauce.  

For 8 cups:


8 Tb. Olive Oil

4 Tb. Butter

2 c. Onion, chopped

1 c. Celery, chopped

4 Garlic Cloves, minced

1 (32 oz.) can Tomato Sauce

1 (24 oz.) can Tomato Paste

8 Tb. grated Parmesan Cheese

4 tsp. Dried Basil

4 tsp. Dried Oregano

2 1/4 tsp. Salt

2 tsp. Sugar

1 tsp. Black Pepper

4 small Imported Bay Leaves

2 tsp. Fennel Seed


In a large skillet, melt the butter and oil.

Add the Onion, Celery, and Garlic, and cook until soft and transparent.

Add Tomato Sauce and Tomato Paste and stir until smooth.

Add remaining ingredients and bring to a slow simmer.

Simmer for 60 minutes, stirring occasionally.

Remove Bay Leaves, and serve or freeze.

100% Whole Grain Rolls


I love a big, greasy burger.  The problem is that the bun I serve it on is usually lacking either in flavor or nutritional value.  I stumbled across a Whole Wheat Hamburger Bun recipe online, but wanted to incorporate some barley flour as well.  I made some ingredient and method modifications, and found the rolls turned out very well.  I made a large batch and stored some in the freezer for later use.


3 c. Whole Wheat Flour

2 c. Barley Flour

1 1/2 c. Warm Water

2 pkts. Active Dry Yeast

2 Tb. Honey

1/4 c. Warm Water

1/2 c. Half and Half

2 Tb. Butter

1 1/2 tsp. Salt

1 Egg Yolk

2 tsp. Cold Water


In a large bowl, mix 3 c. Whole Wheat Flour and 1 1/2 c. Warm Water and let rest for 10 min.

Meanwhile, mix together 1/4 c. Warm Water (100-115 degrees), Yeast, and Honey.  Let rest for 5 min. until bubbly.

Melt Butter, Half and Half, and Salt in a small saucepan on the stove, not allowing the mixture to get above 120 degrees.

Add Yeast mixture and Half and Half mixture to the Whole Wheat Flour.

*I used my KitchenAid Mixer at this point

Start the knead cycle on the mixer, and add 2 c. Barley Flour 1/2 c. at a time.  Knead for 5 min.

Scrape the side of the bowl, cover, and let rest for 5 min.

Knead for 5 minutes more.

Place the dough in a greased bowl and allow to rise for 1 to 1 1/2 hours, until it has doubled in size.

Place dough on a floured surface, gently knead to remove air bubbles, and roll out to about 1 inch thickness.

Rolled Dough








Separate the dough into equal parts (I used a pastry cutter and cut into 3 x 3 inch rectangles).

Form dough “balls,” and pull some dough over the top of the roll to form a “gluten cloak.”

"Gluten Cloak"
“Gluten Cloak”










Place on parchment paper, or a greased cookie sheet.

Allow to rise 30 minutes more.

Preheat oven to 350 degrees.

Mix 1 Egg Yolk and 2 tsp cold water.  Brush tops of rolls.

Bake for 20-25 minutes.

Allow to cool for 10-15 minutes before serving.

Chorizo Sausage Potato Stew

Chorizo Stew

My family has been receiving a monthly CSA delivery from a local farm for some time now.  All of the meats are pastured and naturally fed, so you know exactly what you’re getting out of your meat.  The flavor of the meats are amazing as well.  I never knew pork was so juicy and succulent…better than beef in my opinion!  

One of the items in my CSA box this month was a pound of ground Chorizo Sausage.  I don’t have much experience with chorizo, so I did a little guesswork and came up with this stew.  I also did some digging in my pantry, and was lucky to have had the can items on hand!  The spiciness and warmth of the stew are great for a cold, rainy day.


1 lb. Chorizo Sausage (doesn’t have to be ground)

3 medium Russet Potatoes, peeled and chopped into 2 inch pieces

1 medium Onion

3 large cloves Garlic, minced

4 c. Chicken Stock

14 oz. can Diced Tomatoes, drained

15 oz. can Black Beans, drained and rinsed

3 Tb. Butter

Salt and Pepper, to taste


Melt the Butter in a casserole over medium heat.

Add Onion, and cook until translucent, about 5 minutes.

Add the Garlic and Chorizo, and cook until the Chorizo is browned.

Add the rest of the ingredients, and bring to the boil.

Reduce heat to simmer, cover askew, and cook until Potatoes are cooked through, approximately 30 minutes.

The stew can be frozen in an airtight container for up to three months.

Rachael Ray’s Tuna Casserole

Tuna Casserole

Normally, I have a thing against most TV chefs.  I’ve watched Rachael Ray’s show a few times, and was a bit put off, because she talks 500 mph and doesn’t really focus on food.  It’s more of a talk show.  

Well, I have to admit, I found a recipe of hers that I like.  I of course made some modifications, because I always find something odd in her recipes that I’ve seen.  In this case, it was cannellini beans.  The texture of those beans and this casserole seemed like two things that should stay far away from each other!  Also, it is important to bring the chicken stock to a boil before adding to the onion/flour mixture because it dissolves the flour more readily and keeps it from clumping.  Here is the original recipe.  Note my changes below:


1 box gluten free rice pasta

1 Tb. Extra Virgin Olive Oil

1 Tb. Butter

2 cloves Garlic, minced

1 small Onion, chopped

2 Tb. Flour

1 c. Chicken Stock

1 c. Half and Half

Salt and ground black pepper

Pinch of Nutmeg

1/4 c. Flat-Leaf Parsley, chopped

1/2 c. grated Parmigiano Reggiano, plus some for topping

2 boxes frozen chopped spinach, thawed and drained

2 6-oz. cans tuna in olive oil, drained*

*Yes, I know the tuna in water is healthier, but it is so DRY!  As Julia Child once said, “We Americans go for flavor, not nutrition.”


Preheat oven to 400 degrees.

Cook pasta according to package directions.  Drain and return to pot.

In a large skillet over medium heat, melt the butter and olive oil.

In a separate pot, bring the chicken stock to a boil.

Cook the onion in the butter/olive oil until tender, about 5 minutes.

Add the garlic to the skillet and cook for about 1 minute more.

Add the flour to the skillet, and cook, stirring for about two minutes (until starts to turn golden).

Whisk in the chicken stock, then half and half.

Season with the salt, pepper, and nutmeg.

Bring it up to a bubble and thicken.

Remove from heat and fold in the parsley, Parmigiano Reggiano, spinach, tuna, and pasta.

Pour the mixture into a 13 x 9 ” baking dish and top with the remaining cheese.

Place in the oven to brown for approximately 10 minutes.

This may be frozen for up to three months.  Just thaw in the refrigerator and reheat in the oven.