Whole30 Day 5 & Blackened Salmon with Mashed Buttercup Squash and Roasted Zucchini
Still getting over this cold...why do they always seem to just never go away??? I've at least been getting plenty of sleep and rest, so hopefully I'll be better and ready to compete next Saturday!
BREAKFAST
2 eggs
1/2 avocado
Orange and banana slices
LUNCH
Finally finished the last of the cauliflower rice! (With some pulled chicken, cashews, and olives)
1/2 avocado
SNACKS
Olives
Cashews
DINNER
Blackened salmon
Mashed buttercup squash
Roasted zucchini and yellow squash
This salmon was easy to cook and quite tasty with the spices! This spice mixture did make a lot of extra, so you should be able to reduce the amounts in order to not waste any.
Blackened Salmon
Adapted from Paleo Effect
Yield: 2 servings
Ingredients
2 salmon filets (thawed if frozen)
Olive Oil
1 Tablespoon paprika
1 Tablespoon Thyme
1 Tablespoon Oregano
1 Tablespoon Black Pepper
Directions
1) Mix the spices together and spread out on a plate.
2) Rub the flesh side of the salmon with a little olive oil and press the salmon, flesh side down, onto the spices (If using skinless salmon, either side will work just the same).
3) Heat some olive oil in a pan over medium heat. Once it is hot (or beginning to start smoking), turn off the burner.
4) Place the salmon flesh side down (The side with the spice mixture), and turn the heat back on to medium. Cook for 2 minutes.
5) After 2 minutes, flip the salmon and reduce the heat to medium-low. Cook at this temperature for another 3-5 minutes (I did mine for about 4) or until cooked to your desired amount.
For the buttercup squash, I didn't really measure things out, but the flavors all went well together so you can adjust things to your desired taste.
Mashed Buttercup Squash
Yield: 2-3 servings
Ingredients
1 buttercup squash
Coconut oil, melted
~1/4 cup coconut milk
Cinnamon, to taste
Couple dashes nutmeg
Walnuts or pecans for topping
Directions
1) Preheat the oven to 375°F.
2) Cut the squash in half and scoop out the seeds.
3) Spread each half with a little bit of coconut oil then place, cut side down, and a baking sheet lined with aluminum foil.
4) Bake for 40-50 minutes, or until a fork can pierce the skin easily.
5) Remove from oven and allow to cool several minutes.
6) Scoop the squash out of each half and place in a bowl.
7) Add in your coconut milk, cinnamon, and nutmeg and mash with a potato masher until desired consistency is reached (I like mine to still have some smaller chunks of squash left).
8) Place in a small oven-safe dish and top with walnuts or pecans.
9) Place back in the oven at 450°F for about 10 minutes, or until the top begins to slightly brown.
Roasted Zucchini and Yellow Squash
Yield: About 3 servings
Ingredients
3 zucchini/yellow squash (Any combination you have on hand, I used 2 yellow squash and 1 zucchini)
1 teaspoon Garlic Powder
1 teaspoon Black Pepper
1 Tablespoon Olive Oil
Directions
1) Preheat the oven to 450°F.
2) Slice your zucchini and yellow squash and place in a bowl.
3) Drizzle with olive oil, then add the garlic powder and black pepper. Stir until everything is evenly coated.
4) Spread your squash in one layer onto a baking sheet lined with aluminum.
5) Bake for 15-20 minutes, or until tender.
BREAKFAST
2 eggs
1/2 avocado
Orange and banana slices
LUNCH
Finally finished the last of the cauliflower rice! (With some pulled chicken, cashews, and olives)
1/2 avocado
SNACKS
Olives
Cashews
DINNER
Blackened salmon
Mashed buttercup squash
Roasted zucchini and yellow squash
This salmon was easy to cook and quite tasty with the spices! This spice mixture did make a lot of extra, so you should be able to reduce the amounts in order to not waste any.
Blackened Salmon
Adapted from Paleo Effect
Yield: 2 servings
Ingredients
2 salmon filets (thawed if frozen)
Olive Oil
1 Tablespoon paprika
1 Tablespoon Thyme
1 Tablespoon Oregano
1 Tablespoon Black Pepper
Directions
1) Mix the spices together and spread out on a plate.
2) Rub the flesh side of the salmon with a little olive oil and press the salmon, flesh side down, onto the spices (If using skinless salmon, either side will work just the same).
3) Heat some olive oil in a pan over medium heat. Once it is hot (or beginning to start smoking), turn off the burner.
4) Place the salmon flesh side down (The side with the spice mixture), and turn the heat back on to medium. Cook for 2 minutes.
5) After 2 minutes, flip the salmon and reduce the heat to medium-low. Cook at this temperature for another 3-5 minutes (I did mine for about 4) or until cooked to your desired amount.
For the buttercup squash, I didn't really measure things out, but the flavors all went well together so you can adjust things to your desired taste.
Mashed Buttercup Squash
Yield: 2-3 servings
Ingredients
1 buttercup squash
Coconut oil, melted
~1/4 cup coconut milk
Cinnamon, to taste
Couple dashes nutmeg
Walnuts or pecans for topping
Directions
1) Preheat the oven to 375°F.
2) Cut the squash in half and scoop out the seeds.
3) Spread each half with a little bit of coconut oil then place, cut side down, and a baking sheet lined with aluminum foil.
4) Bake for 40-50 minutes, or until a fork can pierce the skin easily.
5) Remove from oven and allow to cool several minutes.
6) Scoop the squash out of each half and place in a bowl.
7) Add in your coconut milk, cinnamon, and nutmeg and mash with a potato masher until desired consistency is reached (I like mine to still have some smaller chunks of squash left).
8) Place in a small oven-safe dish and top with walnuts or pecans.
9) Place back in the oven at 450°F for about 10 minutes, or until the top begins to slightly brown.
Roasted Zucchini and Yellow Squash
Yield: About 3 servings
Ingredients
3 zucchini/yellow squash (Any combination you have on hand, I used 2 yellow squash and 1 zucchini)
1 teaspoon Garlic Powder
1 teaspoon Black Pepper
1 Tablespoon Olive Oil
Directions
1) Preheat the oven to 450°F.
2) Slice your zucchini and yellow squash and place in a bowl.
3) Drizzle with olive oil, then add the garlic powder and black pepper. Stir until everything is evenly coated.
4) Spread your squash in one layer onto a baking sheet lined with aluminum.
5) Bake for 15-20 minutes, or until tender.
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