red onion

Smoked Salmon, Arugula, Red Onion, & Caper Frittata


So this recipe came as a bit of a no brainer. I'm a pretty big bagel fan, and if you haven't already caught on,  some combination of cream cheese, red onion, and capers is my go to. I either generally switch out smoked salmon or tomatoes depending on how I'm feeling and what I have. I also know that smoked salmon and eggs are DELICIOUS together. So why not make a bagel-inspired frittata/omelet. 

I decided to go with smoked salmon, capers, and red onion plus throw in some baby arugula to add in some seasonal greens and give it another flavor profile. The results were just perfect. I topped it all off with some black pepper, and voila! DO NOT ADD SALT. Smoked salmon and capers are both nice and salty, so no need for that extra salt, trust me. I served mine with some avocado toast, and it was the perfect way to get this week in gear.

Here's what you'll need:

-2 eggs
-1 egg white
-1 oz smoked salmon, cut into small pieces
-1-2 tbsp red onion, sliced
-1 tsp capers
-1/4 cup baby arugula
-black pepper to taste


1) Heat up a small frying pan over medium to medium high heat and coat with cooking spray or oil of choice (I use coconut oil spray).
2) Whip together the eggs and egg white in a bowl.
3) Pour the egg mixture into the pan so that it coats the whole pan.
4) Add in the smoked salmon, red onion, arugula, and capers spreading each throughout the entire pan.
5) Cover the pan and let cook for about 5-7 minutes or until the eggs are cooked through.
6) Remove from heat and plate or fold in half and plate to serve as an omelet. 
7) Top with black pepper, and enjoy!

Let me know what ya think! I love this combination of the fluffy eggs and salty salmon and capers. Plus a little bitterness from the arugula and a bit of sweet from the red onion. It's definitely a winner in my book, and I'd love to hear your take in the comments below.


Apple Tuna Salad

As it starts approaching the end of the week, my fridge starts looking a little sparse. Fortunately, I was really feeling a simple salad, but just spinach and tomatoes weren't cutting it. Then I remembered the tuna in the cabinet and started thinking of ways to kick it up a notch.

Something I really love to do with tuna salad is throw in apples (see my Tuna Zucchini-Pasta Salad). I know at first that sounds a little weird, well a lot weird, but trust me, it's delicious! The salty tuna with the sweet apple is so unbelievably good! So I decided to replace the celery in your average tuna salad with some apple, throw in red onion, and cut back on the mayo by using some avocado.

Here's What You'll Need:

-4 cups spinach
-15-20 cherry tomatoes, halved
-2 cans tuna (in water)
-1 tbsp Just Mayo (which is vegan and non GMO, but feel free to use whatever mayo you prefer)
-1/4 avocado
-1/2 Granny Smith apple, chopped
-1/4 cup red onion, chopped
-sea salt and black pepper to taste
-2 tbsp balsamic vinegar
-2 tsp olive oil


1) In a bowl mix together the tuna, mayo, avocado, apples, onion, sea salt, and pepper.
2) In two bowl split the spinach and top each with half of the halved tomatoes.
3) Top each bowl with half of the tuna salad.
4) Drizzle on 1 tbsp of vinegar and 1 tsp of olive oil onto each salad. Top with additional sea salt and vinegar as desired, and enjoy!

Let me know what you think in the comments below, and feel free to sign up for e-mail updates!

Spiralized Zucchini Summer Salad with Balsamic Chicken


If you haven't noticed yet, I'm a huge fan of grilling. I'd probably be just fine (if not really happy) grilling most of my meals. It's pretty simple. You can make a delicious marinade and just let your ingredients soak it up the fridge for a bit before throwing it on the grill, or you can just add some seasoning and throw it on.  Then you flip it over a couple of times, and, voila, a delicious, flavorful meal. Plus, in the meantime, you can prepare whatever else you need for your dish.

As August is creeping by (it's somehow almost half way over), I want to utilize that grill as much as possible. I decided to use another of my favorite tools, the spiralizer, to make a fresh, summer-inspired salad.

Here's what you'll need:

-3 chicken breasts (the nutrition info accounts for 5 oz chicken breasts)
-1 1/2 large or 2 medium sized zucchini, spiralized (I used the ribbon blade but any will do)
-1/2 avocado, cubed
-1 ear of corn
-1/2 large tomato, cubed
-1/8 red onion, chopped
-1 granny smith apple, cubed
-6 tbsp feta

For the marinade:
-2 tbsp balsamic vinegar
-2 tbsp spicy brown mustard
-2 tbsp lemon juice
-1 clove of garlic, minced
-A dash of Himalayan sea salt
-A dash of black pepper

For the dressing:
-3 tbsp balsamic vinegar
-1 tbsp olive oil
-3 tsp spicy brown mustard
-1/2 clove of garlic, minced
-Salt and pepper to taste


1) Mix all of the marinade ingredients in a bowl or plastic bag, add the chicken, and let it marinate for at least 30 minutes to an hour (the longer the better).
2) Heat up the grill.
3) Peel down the husk of the corn (without removing) and discard of the corn silk. Pull the husk back up to cover the corn, and toss it on the grill. The corn will cook for a total of 20-25 minutes (rotating every 5 minutes or so).
3) After about 5 minutes, add the chicken to the grill. The chicken will cook for about 7 minutes on each side.
4) In the meantime, chop up your ingredients if you haven't already done so, and make the dressing.
5) Remove the chicken and corn from the grill when they are done cooking.
6) Let the chicken sit for about 5 minutes, and then cut it into slices.
7) Cut the corn kernels off the cob.
8) You can either mix all of the ingredients together in a large bowl or create individual bowls. I tend to do the latter. Add the raw zucchini noodles. Top them with apple, onion, tomato, avocado, corn, feta, and finally the chicken. Add on some dressing, and enjoy!

The mixture of the raw zucchini plus  the fresh tomatoes, apple, and onion mixed with the grilled chicken and corn is the perfect summer meal. I hope you enjoy this as much as I did, and let me know what you think below! Also feel free to sign up for (free) e-mail updates on new posts.

Spiralized Greek Salad with Chicken

I’m not sure if my extreme love for Greek salads is shared everywhere, of if it’s a tri-state area thing. Either way, everyone should try a Greek salad. It is a perfect mix of everything that is delicious. The sweetness from the red onion and tomato mixed with the saltiness of feta and olives, and don’t even get me started on the dressing. They’re just amazing and also versatile. They can easily be made vegetarian of vegan, or you can add in some anchovies or chicken.

I had my first (and favorite) Greek salad at a diner. I still go to this specific diner just for the Greek salad. They’re typically made with lettuce, onion, tomatoes, olives, cucumbers, feta, and sometimes bell peppers and anchovies. I decided to take one of my all-time favorite salads, and give it a little twist using my spiralizer.

Here's what you'll need:

For the chicken:
-8 oz chicken breast, cubed (about 1” cubes)
-1/2 tbsp olive oil
-1 clove garlic, chopped
-1/2 tsp oregano
-dash of salt and pepper

For the salad:
-2 cucumbers, spiralized (I used the 2nd blade for a little bit of a thicker cucumber noodle)
-2/3 large tomato, chopped
-1/8 of a red onion, chopped
-20 pitted Kalamata olives, halved
-6 anchovy filets (optional)
-4 tbsp feta

For the dressing:
-2 tbsp red (or white) wine vinegar
-1 tbsp olive oil
-1 tbsp fresh lemon juice
-1/2 tsp Dijon mustard
-1/4 tsp oregano
-1/4 tsp garlic powder
-salt and pepper to tast


1) Heat up the 1/2 tbsp of olive oil in a pan, and add the clove of garlic. Gook for about a minute, and add the chicken. Cook until the chicken is no longer pink (about 10-12 minutes).
2) Add the 1/2 tsp oregano, salt, and pepper. Cook for an additional minute or two to make sure that the chicken is fully cooked through. Remove from heat.
3) Whisk together all of the dressing ingredients, and set aside.
4) In two bowls, split the cucumber noodles. Top each with half of the onion, tomatoes, olives, and feta. Add anchovies as desired.
5) Top each bowl with half of the chicken.
6) Add desired amount of dressing, and enjoy!

If you are a vegan or a vegetarian, feel free to leave off any meat and/or cheese. It will still be delicious, trust me! Let me know what you think, and please subscribe to e-mail updates for new blog posts below.

Mixed Grill Egg Scramble

Coming off the 4th of July holiday weekend, my fridge is packed with barbecue leftovers. Trust me, I'm not complaining. Grilled food is one of my favorites, but most people don't think of it as breakfast. This recipe is here to prove that wrong. I've recently started throwing salmon into my omelets and egg scrambles, and it is not only delicious but also adds in some healthy fats over using the standard breakfast meats like bacon or sausage.

Here's what you'll need:

-1 egg, 2 egg whites (3 eggs total)
-3 oz. of grilled salmon
-1/2 grilled zucchini
-6 cherry tomatoes cut in half
-1/8 cup chopped red onion
-2 tbsp. shredded parmesan cheese
-Black pepper to taste


1) Begin by heating up the red onion in a pan. Let it cook for about 2 minutes alone over medium high heat.
2) Add in the grilled salmon and grilled zucchini. Remember these have been previously cooked, so we just want to reheat them. This takes about 2-3 minutes.
3) Throw in the halved tomatoes and mix around the vegetables for about a minute before tossing in your eggs. Continue to mix the eggs and vegetables to create a scramble until the eggs are cooked fully. After about 3 minutes, toss in 1 tbsp. of parmesan cheese and cook for an additional minute.
4) Remove the egg scramble and serve topping with additional tablespoon of shredded parmesan and black pepper taste.

Feel free to change your egg mixture. Use all egg or all egg whites if you'd like. The 1 egg, 2 egg white mixture is just a personal preference based on taste. Also feel free to play around with whatever leftovers you have from your barbecue. There is no wrong ingredient for an omelet or scramble. Let me know what you think!