My mom has always made the BEST salmon cakes and its been one of those things I’ve left up to her. You know the thing you don’t want to mess with but you quickly suggest when going for a visit.
But after completing WHOLE 30 a few months ago I’ve got a little more creative and daring in the kitchen & I decided to put my big girl pants on and with some guidance over the phone I knocked out some killer salmon cakes:
WHAT YOU NEED:
-5-5oz packets of wild-caught salmon (boneless) – (Note: cans are fine as well I just liked the ease of the little packets)
-2 eggs
-1 medium sweet potato, baked
-3/4 cup almond or coconut flour (I prefer almond)
-2 TBS old bay (give or take depending on how spicy you like it)
-4 gloves minced garlic
-1/2 onion, chopped
-Juice of 1 lemon
WHAT YOU NEED TO DO:
-Preheat the oven to 425 degrees F
– Line baking pan with parchment paper
– Combine all ingredients until mixed thoroughly
-Scoop cakes and drop onto lined baking dish – I found the LARGE pampered chef cookie scoop is the easiest to get uniform sized cakes, then I flatten with a cup. Could also use 1/4 measuring cup
I recently completed a round of Whole 30 paired with Core De Force and I can truly say I found my JAM! I found what works for me – what I enjoy – and what makes me FEEL good on the inside!!!
If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!
I know I know – you’re thinking nothing can truly replace the good old fashioned mashed potatoes and I used to think the same – until I tried this variation of mashed cauliflower and have been forever switched!!!
WHAT YOU NEED*:
1 head of cauliflower, cut into florets
2-3 gloves of garlic
1/2 cup coconut cream**
1 teaspoon salt
1/2 teaspoon pepper
1/2 cup chicken broth ***
1 TBS minced fresh parsley (optional)
*NOTE: The Whole 30 cookbook also included 2 TBS ghee or clarified butter. I omitted and there was still plenty of flavor and the consistency was perfect which I attribute to the coconut cream!
**To get “coconut cream” simply place a can of coconut milk in the fridge for 1-2 hours and allow the water and fat to separate. Open the can and scoop out the “coconut cream” that has risen to the top”. But trust me – you don’t want to waste the coconut water that remains. Its AMAZING in a superfood SHAKEO!!!
***You can use more or less chicken broth depending on your consistency preference. Add more chicken broth if you like it extra creamy or keep the chicken broth to just a tablespoon or so if you prefer it really thick.
WHAT YOU NEED TO DO:
Bring 2 cups of water to a boil in a large pot over medium-high heat. Add cauliflower florets and garlic and simmer until the florets are fork tender, about 10 minutes.
Drain the cauliflower and transfer to food processor or blender.
Add coconut cream, ghee (if using), salt and pepper and pulse/blend until the cauliflower begins to turn smooth in consistency. Add the chicken broth, 1 TBS at a time until you reach your desired consistency.
Add parsley and continue blending until completely smooth, serve warm.
We found this the perfect mashed potato substitute and compliment to grilled chicken.
I preferred it smooth liked my mama’s mashed potatoes vs. chunky. If you like a thicker, chunkier consistency – consider using a hand masher.
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I am currently on Day 20 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program, results and accountability from those joining me!!!
If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!
True story: This tasted EXACTLY like the inside of an apple pie.
Mind you – I’m currently on Day 17 of the Whole 30 and have had ZERO sugar (with the exception of fruits) so perhaps that’s why – but I couldn’t get enough of these apples…and bonus: they were SUPER EASY!!!
WHAT YOU NEED:
10-12 PEELED* apples of your choice (I used McIntosh and one Granny Smith – just because that’s what I had!)
1-2 TBS Cinnamon
1-2 TBS coconut oil
Reynolds slow cooker liner (optional: saves on clean up!!)
*Note: You could also use peeled apples and simply blend everything together when you’re finished. I liked to keep the applesauce “chunky” so I peeled the skin
WHAT YOU NEED TO DO:
Place Coconut oil in bottom of crockpot. Layer with apples and sprinkle with cinnamon.
Cook on Low about 6 hours or on High for about 3-4 hours.
Enjoy the apple pie smell that fills your home and try not to eat them all in one sitting!
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I am currently on Day 17 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program, results and accountability from those joining me!!!
If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!
I grew up Italian, with lots of Italian meals and never have I ever even considered making my own sauce.
I mean there’s SO MANY companies out there that make ROCKING sauces. Problem is – MOST of them have sugar in them!
And while I was a little intimidated to start I realized…this sauce thing isn’t so hard after all!
And as I complete Day 10 of the Whole 30 I have made this a second time so trust me when I say – this is a keeper ladies and gents!!!
WHAT YOU NEED:
1 tablespoon cooking fat (I used coconut oil)
1 onion, finely chopped
2 celery stalks, finely chopped
1 carrot, peeled and finely chopped
2 cloves of garlic, minced
1 can (28 ounce) crushed tomatoes
1 teaspoon fresh thyme
1 teaspoon fresh oregano
1 bay leaf
1 teaspoon salt
1 teaspoon black pepper
WHAT YOU NEED TO DO:
Heat the cooking fat in a large pot over medium heat.
When fat is hot, add the onion, celery and carrot and cook, stirring, until the onion becomes translucent, 2 – 3 minutes.
Add the garlic and stir until aromatic, about 1 minute
Add the tomatoes, bay leaf, thyme, oregano, salt and pepper
REDUCE the heat to a simmer, cover, and cook over low heat, stirring every 20 minutes, until the sauce is thick an dsmooth, about an hour.
Discard the bay leaf..
STORE in fridge 5-7 days (if it lasts that long!)
NOTE: I doubled this batch the two times I’ve made it. We’ve used it over ground beef/turkey, over chicken, zoodles, etc. I love the chunky aspect of it – but – for my kids we blended it in the blender so it was super smooth!
I am currently on Day 10 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program, results and accountability from those joining me!!!
If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!
I kind of feel like a kid on Christmas! One of the biggest benefits of being an Elite coach is the opportunity to attend our EXCLUSIVE Leadership Event, most recently held in Coronado California.
Not only did we have access to 3 LIVE booty-whooping workouts with the Core De Force co-creators, Joel Freeman and Jericho McMatthews, but we also got the opportunity to pick up a SIGNED copy of Core De Force before ALLLL the rest of the network has the option to purchase it!
You may recognize them if you’re familiar with the Les Mills hit programs – Body Pump and Combat but this is a BRAND NEW MMA-inspired format and its launching October 31st!
If you want to read more about what the program details you can find all the answers to the FAQs HERE: Core De Force Launch PARTY
As soon as I got home my hubby and I dived in and got started!
The nutrition plan is SIMILAR to that of other Beachbody Portion Fix systems but don’t think its the same old same old – the containers are there, but you don’t have to use them…and there’s some twists and turns as you progress through the 30 days!!!
Keep reading…
Here’s a glimpse into the MMA speed workout from Day 1:
And don’t worry if you’re thinking the combo moves look a little tricky…we all look like baby giraffes learning to walk at first but you will quickly find your rhythm!!
But its not all kicks and punches either! You will be building your strength (no equipment necessary!!) with workouts like this one we did on Day 2:
The workouts are great – amazing in fact. Day 2 was quite possibly one of the most CHALLENGING workouts I’ve ever completed…but like all fitness “programs” the results are driven not just by how hard you hit the sweat session but what you fuel your body with.
The nutrition guide breaks it down to 4 plan options: A, B, C or D.
Step 1 is to Figure out your Caloric needs:
Once you know your plan for calories you can check out how many servings of each container you get to eat per day.
Like I mentioned previously – the brackets can be correlated to the Portion Fix color coordinated containers – OR – you can use the measurements provided in the guide!
My calculations land me in Plan A – which equates to:
Dinner: Salmon burger with asparagus, cooked with olive oil (1 red, 1 green 1 spoon)
Here’s a full week PLAN A Meal Plan as an example:
*NOTE: The plan does change slightly as you progress through your 30 days. As the workouts increase in intensity you will be adding in more foods in weeks 2 and 3 and going back to the orignal plan in week 4. Don’t worry – the step by step is ALL outlined in the nutrition guide! This is just part of helping YOU optimize YOUR RESULTS!
I am personally following a MODIFIED Whole 30 Meal plan along with my 30 Day journey with Core De Force. Here’s how I have updated my meals and scheduled throughout my day.
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So you have your challenge pack with your workout program and Shakeology and the meals are ON POINT…but you have to also remember WATER. This is something I stress to my clients DAILY throughout our online accountability group!
If you’re not used to eating small(er) meals spaced out – OR – if you’re used to grazing all day long you may not be getting adequate water in.
You should aim to drink at least half your body weight in ounces. This is key – especially when starting something new!!!
As you can see from reading thus far…There’s no guess work here people!
The program includes it all! The full package outlining how much to eat of what foods – when to do what workouts and superfoods to fuel your body…and mind!
The last thing, and perhaps most importantly thing to decide is to COMMIT.
To make that decision that you’re going to push hard and do it.
But trust me…you’re not alone!
We are in this together and you will not just have me as your personal 1:1 coach/mentor but you have the opportunity to participate in my LAUNCH party and join forces with other people who are just where you are and working to become a better version of themselves!!!
This is your open INVITATION!
Complete the form below to join the launch party!
***Note you cannot already be a coach or customer on another team.
This group is exclusively for my new and existing customers/coaches — Thank you!!!
My mom has always made the BEST salmon cakes and its been one of those things I’ve left up to her. You know the thing you don’t want to mess with but you quickly suggest when going for a visit.
I grew up Italian, with lots of Italian meals and never have I ever even considered making my own sauce.
One of the biggest benefits of being an Elite coach is the opportunity to attend our EXCLUSIVE Leadership Event, most recently held in Coronado California. 
Maegan Blinka 