Cajun Salmon Filets with Lemon Zest

Ready in just 20 minutes, this easy baked salmon recipe is rich in heart-healthy omega-3 fatty acids. A diet high in oily fish has been shown to reduce blood pressure, triglycerides and inflammation while raising levels of HDL “good” cholesterol. Serve with your favorite salad, steamed vegetables, guacamole or salsa for a feast of flavors that is low in calories and salt.

4 fresh or frozen salmon fillets, about 5 ounces each
2 lemons, zested and juiced
1 tablespoon Cajun or Creole seasoning
2 teaspoons black pepper
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon paprika
Pinch of cayenne pepper
3 tablespoons extra virgin olive oil
½ cup minced Italian parsley (for garnish)\

Preheat oven to 375 degrees. Line a large baking dish with foil and spray with non-stick cooking spray. In a large bowl, marinate the salmon in the lemon juice for five minutes. Meanwhile, combine all of the spices. Remove salmon from lemon juice and sprinkle evenly with spice mixture, then drizzle with oil. Bake in preheated oven for 20 minutes or until cooked through. Garnish with lemon zest and parsley, then enjoy! Adapted from and

Roasted Squash Seeds


Roasted Squash Seeds


  • Roasted Squash Seeds, rinse, dry
  • Preheat oven to 300
  • 1 c seeds
  • 1/2 T olive oil
  • 1/2 t sea salt

*add other flavors ad lib, such as smoked paprika, herbs, garlic, truffle (about 1/4 t each depending on flavor preference)


  • Combine seeds, oil and seasonings until coated
  • spread out on baking sheet (or lined with parchment paper) 
  • cook 10-15 min, add increments of time as needed to get golden, crispy finish.  Check frequently to prevent burning

Spaghetti Squash

  • Cut lengthwise in half, scoop out seeds and rinse, (the seeds can be roasted if you enjoy roasted seeds. )
  • Pat dry
  • Coat tops with olive oil
  • Bake on 400 for 45 min
  • Remove from oven and fork out the squash when cool enough to handle.

Protein Cake



  • 1-2 scoops chocolate protein powder
  • 1 egg
  • 1/4 t baking powder
  • 1 T water (more or less to get a batter consistency, if you overshoot, either add more protein or add more water to get it right)


  • Put in bowl and cook in microwave for 2 min, if you don’t want to use microwave, can cook in oven at 350 for about 20 min, use a toothpick to check if done


  • 3 tbsp PB fit peanut butter (mixed with water to desired consistency) spread generously