Salmon, Onion, Arugula, and Caper Frittata

I very recently used my first cast iron skillet. I know, I know what the hell took me so long? All I have to say is I don't know, and can't we just pretend this didn't happen and you don't know this about me? I'll bring you some yummy cast iron recipes if we can just keep this on the down low... Okay cool.

But seriously, this has been a total life changer. I won this skillet in one of my favorite lady's, Savoring the Flavoring, giveaway. So I pretty much owe her my first born child. All I want to do is cook frittatas and skillet cookies and basically anything that requires being cooked on the stove top and then in the oven. Which brings me to this salmon, onion, arugula, and caper frittata.

Here's What You'll Need:

-6 eggs (ideally pasture raised, organic)
-1/4 cup the milk of your choosing (I went with unsweetened almond milk)
-3 oz cooked salmon (I used grilled salmon from the night before, smoked or baked are also good options)
-3/4 cup arugula
-1/4 chopped onion
-1/4 cup capers
-2 tbsp Fourth and Heart California Garlic Ghee, separated

Serves 4


1) Whisk together the six eggs and milk in a bowl.
2) Heat up 1 tbsp ghee in your cast iron skillet over medium heat and coat the entire pan (so the frittata won't stick).
3) Toss in the onions and cook down for 2-3 minutes mixing regularly to cook evenly and distribute the onion.
4) Add in the second tablespoon of ghee and let it melt.
5) Chop up the cooked salmon and evenly distribute it around the skillet.
6) Toss in the arugula, evenly distributing.
7) Evenly pour in the egg mixture, tilting the skillet to spread it all over.
8) Evenly add in the capers.
9) Cover with a lid and cook for about 3-5 until the sides of the frittata start to cook and stick.
10) Remove the lid, and throw the skillet into the oven on broil and cook until the frittata is fully cooked and a golden brown color on the top (about 5 minutes).
11) Remove from the oven, cut into 4 even pieces, and enjoy!

I topped mine with some sriracha because I like it spicy, but this combo is perfect on its own. Let me know what you think in the comments below!

Honey Sriracha Salmon Over Spiralized Broccoli Stems and Bell Pepper

So I have about a billion thoughts I want to get across in the post, and they're all a little jumbled in my head so bare with me. 

I'm a HUGE fan of spiralizing! And over the past year or so, I've come to realize how many different, amazing things you can spiralize. Two of these perhaps not-so-predictable things are bell peppers and broccoli stems. I've touched on broccoli stems with a couple other recipes and I think bell peppers once before, but I want to do a quick recap of how to spiralize each.

Broccoli stems are easy. Cut them off and shave off the side nub parts with a knife. The idea is to get the stem as cylindrical as possible, but don't go too crazy. It will be fine, trust me. Just try to get anything that's jutting out a ton off the sides. Cut the ends so they're flat, and spiralize as if it's a zucchini. 

Bell peppers seem complicated, but they really aren't. Cut off the top of the bell pepper, maybe about a centimeter below the stem, and remove the seeds from the inside. Have the open top part facing the blade when you spiralize, and the bottom of the pepper will attach the spiky end. Spiralize as you would any other vegetable. I've found that peppers tend to have a lot of juice, so just be aware you may want some paper towels nearby.

Okay, so now that we've covered how to spiralize them, I'm going to briefly touch on spiralizers. Every time I post a spiralized recipe, I get a lot of questions about which spiralizer I suggest. My major suggestion is to invest in a good one. I wouldn't settle for a small hand one, honestly, because you really won't use it that much because you just can't use it on as many things. My suggestion would be the Inspiralizer. It's comparable to some other, good quality spiralizers, but it reduces the amount of wasted vegetable which is actually a huge deal. For more information or to buy one, feel free to click the link below.

Turn veggies into noodles with the Inspiralizer

So onto the recipe. I've had the fortune of coming across Fix Hot Sauce lately, and it has literally be a game changer. It is by far the best sriracha I have ever had. They are not paying me to say this, I am not endorsed by them, it is JUST THAT GOOD. So I've pretty much been putting in on or in anything and everything. So I figured why not a nice, simple recipe with sriracha and throw in honey for a touch of sweetness.

Slight tangent here, I buy broccoli a lot. And if I buy broccoli, you pretty much know that there's some sort of broccoli stem concoction coming your way because they may be very high up there on my favorite vegetables to spiralize list. I also may or may not shop for broccoli by broccoli stem size now (insert embarrassed buldgey eyed emoji here).

So I had my broccoli stems laying around, and I thought they would be the perfect compliment to an Asian-ish salmon. Bell peppers came into my mind next, and the rest is history really.

Here's What You'll Need:

-3 red bell peppers, spiralized
-6 broccoli stems, spiralized (may need more or less depending on size)
-1 lb of salmon, cut into 3 equal pieces
-1/4 cup water
-1/4 cup Tamari (or low sodium soy sauce or liquid aminos)
-2 tbsp sriracha
-2 tbsp honey
-2 cloves garlic, minced
-1 tbsp coconut oil


1) Mix together the water, Tamari, sriracha, honey, and garlic in large bowl or container. Marinate the salmon pieces in the sauce for at least an hour covered in your fridge.
2) Preheat your oven to 425 degrees.
3) Cook the marinated salmon for about 12 minutes. The rule of thumb is 4-6 minutes per half inch thickness, so times may vary. DO NOT THROW OUT THE REMAINING MARINADE. You'll be using it as a sauce. 
4) In the meantime, heat up the coconut oil in a large skillet over medium high heat. Toss in the broccoli stems and cook for about a minute.
5) Add in the bell pepper and cook for another minute or so.
6) Add in the leftover marinade and let it cook for 3-5 minutes.
7) Once the salmon is cooked, remove it from the oven.
8) Plate the pepper and broccoli stem mixture and top each with a piece of salmon.
9) Enjoy!

Not a fan of spiralizing or not want wanting buy a spiralizer at the moment? Feel free to make the salmon alone. I served mine in a variety of ways over on my Instagram, and you can still save the marinade to use as a sauce.

Let me know what you think in the comments below!

Spiralized Broccoli Greek Yogurt Alfredo with Smoked Salmon and Mushrooms

If you haven't noticed, broccoli stem noodles are creeping up on my list of favorite spiralized vegetables. They taste like broccoli florets with an added crunchy texture, so basically they're perfect. Plus they go well with pretty much everything I've tried so far.

For some reason when I go to make them, I keep being drawn to a creamy sauce. So I figured, why not a healthier alfredo made with non fat Greek yogurt. Throw in some mushrooms and smoked salmon (or shrimp works just as well if you aren't a fan), and voila! A delicious dinner or lunch!

Here's what you'll need:

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-4 broccoli stems, spiralized
-3 cloves of garlic, minced
-1 tbsp and 1 tsp ghee, separated (I use Farm to Gold)
-1/4 cup water
-One 6 oz container of nonfat plain Greek yogurt (I use Wallaby)
-3 tbsp shredded parmesan
-1 tsp dried parsley
-Black pepper to taste
-3 oz smoked salmon
-3 baby Bella mushrooms, chopped


1) In a large pan, heat up the tsp of ghee over medium high heat and add in 1 clove of garlic once it's melted. Let cook for about a minute alone.
2) Add in the spiralized broccoli stems, and let them cook for a good 5-7 minutes alone.
3) In the meantime, add the tbsp of ghee to a saucepan over low to medium heat, and let it melt. Add in the two tbsp of garlic and let cook for about a minute.
4) Add the water to the saucepan and remove from heat.
5) Progressively add in the Greek yogurt, mixing regularly.
6) Progressively add in the parmesan, mixing regularly. If it doesn't melt in because the mixture is no longer hot, you can put it over very low heat.
7) Mix in the parsley and black pepper.
8) Over in the broccoli pan, add in the mushrooms and let them cook down (about 3 minutes).
9) Add in the smoked salmon to the broccoli mixture and cook for an additional 2-3 minutes.
10) Split the broccoli pan mixture between two bowls, and top each with half of the sauce. Mix together the sauce and veggie-salmon mixture within each bowl.
11) Serve and enjoy!

Let me know what you think in the comments below! I'd love to hear from you.

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.


Spiralized Zucchini & Bell Pepper Asian Salad with Grilled Salmon

Sometimes you pick the ingredients, but sometimes they pick you. That was the case with this light lunch. I really wanted some grilled salmon. One thing led to another and I had Asian- marinated salmon and  spiralized zucchini and bell pepper in front of me. I threw the salmon on the grill, whipped up a simple Asian vinaigrette, and had myself a yummy salad.

Here's what you'll need:

For the marinade:
-1 tbsp rice wine vinegar
-1 tbsp sesame oil
-1 tsp sriracha
-2 tbsp Braggs liquid aminos (or soy sauce if you prefer)
-1/8 tsp ginger powder (if you have fresh ginger, feel free to use it instead)
-1/2 clove of garlic
-1/4 tsp sesame seeds

For the dressing:
-1 tbsp Braggs liquid aminos (or soy sauce)
-1 tbsp rice wine vinegar
-1/2 tsp sesame oil
-1/2 tsp light agave nectar
-1 clove of garlic
-sriracha to taste (I used about 1/2 tsp)

-1/2 lb of salmon (cut into 2 1/4 pieces)
-1 zucchini, spiralized
-1 red bell pepper, spiralized


1) Combine all of the marinade ingredients in a bowl or plastic bag. Marinade the salmon in the bag or bowl in the refrigerator for at least 30 minutes.
2) Once fully marinated, grill the salmon for about 4-5 minutes per side.
3) Mix together the dressing ingredients.
4) Separate the spiralized zucchini and pepper into two bowls (half of each per bowl). Split the dressing between the two bowls and mix.
6) Top each bowl with a piece of salmon, and enjoy!

I hope you enjoy this as much as I did! Let me know what you think in the comments below, and feel free to subscribe!