Category Archives: Recipes

Almond Chocolate Nut Clusters Recipe – Keto, low glycemic

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Ingredients

  • 1/4 cup Lily’s dark chocolate chips (keto friendly)
  • 3 almonds, salted

Notes

I keep these dessert recipes small, often cutting out a lot of extra ingredients so that you only make it when you really want to dessert, you don’t have a whole batch of these laying around the house that’s constantly tempting you. So when you just absolutely have to have chocolate you can have it in a keto friendly way and you can make it in about less than 5 minutes. Another good example would be my chocolate chip cookie dough keto friendly recipe that you can make again and probably less than 10 minutes and enjoy. I make them in small batches so that I don’t overeat and you can keep moderation and count the calories small while still enjoying dessert, you don’t have to binge and feel bad or guilty about it afterwards, it can be incorporated in your daily calories.

Directions

Put 1/4 of a cup of Lily’s dark chocolate chips into a microwavable bowl and microwave on high for 30 seconds. Stir and microwave for another 30 seconds. They should be pretty well melted if some of the chocolate chips aren’t that’s okay you’re going to refreeze freeze them anyway so that you can eat the chocolate treats. Poor or scoop the melted chocolate over three almonds that are laying on wax paper. Put the wax paper with your chocolate almonds cluster into the freezer for about 15 minutes. Take out and enjoy!

Tastes like the real thing, so glad I found this and my chocolate chip cookie dough recipe.

Chocolate Chip Cookie Dough – Keto, Low glycemic, tastes like the real thing!

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INGREDIENTS

2 tbsps butter, softened

1 1/3 tbspĀ Keto friendly sugar (such as Monk Fruit or Swerve)

1/8 tsp. pure vanilla extract

1/8 tsp. kosher salt

1/2 c. almond flour

2 tbsps Keto friendly dark chocolate chips (such as Lily’s)

DIRECTIONS

In a large bowl using a hand mixer, beat butter until light and fluffy. Add sugar, vanilla and salt and beat until combined. 

Slowly beat in almond flour until no dry spots remain, then fold in chocolate chips. Using a small cookie scoop or your hands scoop dough into small balls about 1 inch in diameter. Makes about 3 balls of cookie dough.

Store in the refrigerator if planning to eat within the week, or in the freezer for up to 1 month.

Notes

I keep these recipes small so that you don’t have a whole batch of these sitting around the house tempting you. You can fulfill your dessert or chocolate need and then move about you day. Saves you from binging and feeling bad afterwards. So rich, you will feel done after one. Low glycemic means no cravings and no sugar spikes. Yay!

Cinnamon Pumpkin Pancakes Recipe

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Photo Source: Andrea Knight, mediumandreaknight.com

Ingredients

  • 1/4 cup creamer
  • 1/2 cup pumpkin puree
  • 1/2 cup water
  • 1 tbsp vegetable oil or EVOO
  • 1 tbsp vinegar
  • 1 cup flour
  • 1 tbsp greek yogurt, non fat
  • 1 1/2 tbsp brown sugar
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp allspice
  • 1/4 tsp cloves
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp salt
  • 1/4 tsp vanilla extract

Makes 6 pancakes about 3 inches in diameter.

Combine all ingredients in a small bowl. Grease a sautee pan with EVOO spray (or butter) and heat pan to medium. Pour mixture into pan, 3 inches in diameter. Cook until browned on underside then flip. Cook again until brown again. This mixture doesn’t create the characteristic bubbles when ready to flip so look at the bottom of the pancake every couple minutes. Every stove top varies in temperatures. Enjoy with the topping, or no topping, of your choice.

Pumpkin Spice Greek Yogurt Recipe

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Photo source: Andrea Knight
Photo source: Andrea Knight

Ingredients

  • 1/2 cup Greek yogurt
  • 1/2 cup pumpkin puree
  • 1/8 tsp salt
  • 1/4 tsp cinnamon
  • 1/8 tsp vanilla extract
  • dash allspice
  • dash nutmeg
  • dash ground cloves
  • 2 tsp monk fruit sweetener or 1 packet of splenda

Optional add ins and toppings

  • Cranberries
  • Pumpkin seeds
  • Sunflower seeds
  • Blueberries
  • Raspberries
  • Strawberries
  • Flax seeds
  • Chia seeds
  • Psyllium husk

Mix all ingredients in a bowl and serve. I love some crunch or contrasting texture, so I highly recommend sunflower seeds and cranberries. Also a great way to get in your superfood ingredients such as chia or flax seeds. No heating required.

Ginger Pumpkin Muffins or Pumpkin Loaf Recipe

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Pumpkin Muffin, photo source Andrea Knight
Pumpkin Muffin, photo source Andrea Knight

Ingredients

  • 1/2 cup white sugar
  • 1 cup brown sugar
  • 2 eggs and 1 egg white
  • 1 tsp vanilla extract
  • 2 tsps cinnamon
  • 2 tsps nutmeg
  • 1/2 tsp ginger
  • 1/2 tsp cloves
  • 1/2 cup apple juice
  • 2/3 cup vegetable oil
  • 1 tbsp greek yogurt
  • 1 and 1/3 tsp baking soda
  • 1 tsp salt
  • 1 cup whole wheat flour
  • 1 1/4 cup enriched white flour
  • 2/3 can pumpkin puree (15oz can)

1. Preheat oven 350 degrees F.

2. In a large bowl, beat together pumpkin puree, eggs, oil, apple juice, yogurt, vanilla and sugar until well blended. In a separate bowl, mix together the flours, baking soda, salt, cinnamon, nutmeg, cloves and ginger. Add the flour and spice mixture and beat into the pumpkin mixture until smooth.

3. Grease your pans, either 2 loaf pans or 4 muffin pans of 6 muffins each (I did one loaf and two muffin pans) with cooking oil (vegetable, olive or coconut) and flour. I usually put both flour and oil into the pans and use a napkin to cover the inside areas so the breads come out perfectly. Pour the mix into the greased pans, halfway up in muffin tins and halfway in the loaf pan.

4. Cook muffins for 20-25 minutes and the loaf for 50 minutes, or until a knife in the middle comes out clean. Cool for 10 minutes before cutting or serving.

Chocolate Peanut Butter Cupcakes Recipe

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Photo Source: Andrea Knight, mediumandreaknight.com

Ingredients

  • 1 1/3 cups flour, I used half whole wheat half all purpose
  • 1/2 cup peanut butter
  • 3/4 cup cocoa powder, unsweetened
  • 1 1/2 cups sugar
  • 3/4 tsp vanilla extract
  • 2 large eggs
  • 1 cup milk
  • 2 tsp baking powder
  • 1/4 tsp baking soda
  • 3 Tbsp butter, softened
  • 1/8 tsp salt

First time making these, they just popped up in my head to make one night. Love sweet and salty together and love peanut butter and chocolate together. So I looked up multiple recipes and combined them. Here it is! You can taste the peanut butter, so good.

Heat oven to 350 degrees Fahrenheit. In a bowl with a mixer cream the sugar and softened butter. Add the eggs, vanilla and then milk. Combine until smooth.

In a separate bowl combine all the dry ingredients except the peanut butter, sifting in the flour. Mix in the wet ingredients with the dry until combined. Melt the peanut butter in the microwave for 20-40 minutes. Pour into mix and stir until all combined. Place in cupcake wrappers placed in cupcake pans (fill halfway in each cup) and bake for 14-17 minutes or until a knife inserted in the middle comes out mostly clean. Top with any icing you prefer.

Note: I didn’t add icing, these are sweet enough, but there are many icing recipes you could use to pair with these including peanut butter, chocolate, coffee and vanilla.

Andrea K’s Meatloaf Recipe

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Photo credit: Andrea Knight, mediumandreaknight.com
  • 1 lb ground sirloin
  • 1/2 pound ground chuck (80/20)
  • 1 Egg
  • 1/2 cup onion
  • 1 tsp sage
  • 1 poblano pepper minced (optional)
  • 1 tbsp olive oil
  • 1/2 cup breadcrumbs
  • 2 tbsps parsley
  • 1 tsp salt (or to taste)
  • 1 tsp black pepper (or to taste)
  • 1/3 cup ketchup
  • 2 tbsp brown sugar
  • 2 tsp yellow mustard

Preheat oven to 350 degrees Fahrenheit. In a big bowl combine all ingredients other than ketchup, mustard, olive oil and brown sugar. After ingredients are combined grease a loaf pan with 1 tbsp olive oil or butter. Place combined loaf ingredients into the greased pan. In a separate small bowl combine ketchup, mustard and brown sugar. Cover the top of the meatloaf with the ketchup mixture.

Bake for 1 hr and a half. Remove from oven and let it settle for 15 minutes. Slice and serve with your favorite sides.

Cinnamon Muffins Recipe

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Photo Source: Andrea Knight, mediumandreaknight.com

Decided to make these on a whim, added some ingredients and voila! Cinnamon muffins. I used a split of whole wheat and white flour so that I had “healthy” with “tasty” in one, but you can go all white flour or all wheat if you’d like. I added vanilla and cinnamon as well. If going whole what maybe experiment adding yogurt to help make it more moist.

Ingredients

  • 1 cup enriched white flour
  • 1 cup whole wheat flour
  • 1 tsp vanilla extract
  • 1 tbsp cinnamon
  • 1 egg
  • 3 tbsp baking powder
  • 1 cup almond milk, warmed for a minute in the microwave
  • 1/2 tsp salt
  • 1/4 cup cooking oil

Pre-heat oven to 400 degrees. Place all ingredients in a bowl. Stir until mixed. Place in paper muffin cups in muffin pans about halfway in the paper wrapper. Cook for 15 minutes or until the knife or toothpick comes out clean in the middle of a muffin. Makes about 12 muffins.

Andrea K’s Super Healthy Hunger Busting Smoothie Recipe, High Fiber

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Well, here it is! The green juice that tastes good that accomplishes many things at once. When I have twice a day I feel more full and want to eat less. Great for balanced diets and those looking to eat clean.

  • Has both soluble and insoluble fiber
  • Feel full!
  • Healthier GI tract without feeling sick like some cleanses
  • Good dose of superfoods!
  • Enzymes contained in the superfoods to help breakdown the fats and carbs for more efficient energy
  • Chia seeds have high potassium
  • Fruits and veggies in one smoothie
  • Helps to feel healthy, less brain fog
  • Feel good about getting your nutrients in easily
  • Faster and easier to make than a fancy complex salad that has all of these benefits

Recipe

  • 1.5 cups baby spinach and kale leaves
  • 1 tbsp psyllium husk
  • 1 scoop “Green Superfood”, by Amazing Grass*
  • 1 tbsp chia seeds
  • 1/2 cup orange juice, 100% juice
  • 1/2 cup apple juice, 100% juice
  • 1/2 cup water

*I was not paid or persuaded to promote any product, this is really what I use and my experiences with this recipe only

Teriyaki Chicken and Peanut Recipe

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Photo Source: Andrea Knight, mediumandreaknight.com
  • 1/2 cup soy sauce
  • 1/2 cup sugar
  • 1/4 cup Apple cider vinegar
  • 1 tsp minced garlic
  • 1/2 tsp Ginger
  • 1/4 tsp Black pepper
  • 1 tbsp cornstarch
  • 1 tbsp water
  • 3 mushrooms
  • 1/3 cup zucchini slices
  • 1/2 chicken breast
  • 1/4 cup peanuts, unsalted
  • 2 tbsp olive oil or sesame oil

In a saucepan, combine the cornstarch, water, sugar, soy sauce, vinegar, garlic, ginger and pepper. Cook over low heat. Let it simmer and stir frequently until sauce thickens and bubbles. Set to the side.

Slice your chicken breasts about 1/4 inch thick and sautee in a quart saucepan in sesame oil or olive oil. Cook your chicken until browned on both sides over medium to medium high heat.

While chicken is cooking slice your zucchini in 1/8 inch thick slices then quarter. Slice your mushrooms šŸ„ about 1/4 inch thick.

Add 3 tbsps teriyaki sauce to the chicken saucepan and stir. Let the sauce simmer and be absorbed by the chicken and create a nice carmalization over the chicken. Add your mushrooms, zucchini and peanuts. Stir until zucchini and mushrooms are warmed up but not browned maybe for 2 minutes.

Serve by itself or with rice. Enjoy!

“Greek” Pork Loin Recipe

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Photo Source: Andrea Knight mediumandreaknight.com

Pork is often referred to as the “other white meat”. Pork can serve as a good source of protein and is often a cheaper alternative to chicken breasts. This is a recipe I invented just based off of an idea. I thought I would pass it along to those interested in gluten free, keto friendly recipes.

  • 1 pork loin
  • 1/4 tsp Garlic
  • Pinch Onion powder
  • Dash Oregano
  • Dash Dill
  • Dash Nutmeg
  • Sprinkle Parsley
  • Squirt of Lemon
  • Dash of Salt and pepper

Cook on medium heat. Season your fry pan with olive oil and spices (not lemon). Place your pork loin in the pan on top of the spices and fry for about 8 minutes or until browned on the underside. Flip and cook for another 5 minutes until browned on the second side. I usually adjust the seasons before placing the pork loin back down when flipping so both sides are nicely seasoned. Sprinkle on some lemon, maybe 3-4 drops. Serve with your favorite side dishes.

Peanut Curry Sauce Recipe

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Photo Credit: Andrea Knight, “Peanut Chicken Curry”, mediumandreaknight.com

Ability Level: Easy

I harvested some fresh poblano peppers this afternoon, and felt in the mood for Thai food. When reviewing local Thai restaurants, I had the idea of looking up how to make a Thai peanut sauce myself. Ran into a recipe similar to this and simplified it for individual servings. Can be easily made now as a separate sauce that can be drizzled over a vegan or vegetarian dish if you’d prefer. Would also be awesome on grilled beef!

  • 1/2 tablespoon sea salt
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon olive oil
  • 2 1/4 inch slices of red onion, chopped
  • 2 cloves garlic, minced
  • 1/2 tablespoon ginger
  • 1 cup vegetable broth
  • 1/3 cup peanut butter
  • 3 tablespoons of ketchup
  • 1 tablespoon lime juice
  • 1 green poblano pepper, 2 inches long with seeds removed, minced
  • 1 cup hot cooked rice
  • 1 zucchini, sliced and quartered
  • 1/4 cup roasted peanuts, plus more for garnish
  • 1 tablespoons parlsey for garnish
  • 1 chicken breast, cooked and sliced separately

Cook chicken and slice. Cook rice according to instructions on bag or box, set aside. Slice zucchini and set aside.

Add all ingredients toĀ a microwavable dish except for the zucchini, chicken, peanuts, parsley and rice. Stir until everything is mixed except the peanut butter. Cook sauce for 1 minute in the microwave. Stir. Cook in the microwave again for 1 minute.

Place rice in bowl, stack zucchini and chicken with peanuts on top as preferred. Pour warm sauce on top, and then garnish with parsley. Serve and enjoy!

Parmesan Zucchini Quiche Recipe, crustless and gluten free

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Photo credit: Andrea Knight, http://www.mediumandreaknight.com
Photo credit: Andrea Knight, http://www.mediumandreaknight.com, Quiche, pre-cheddar

Ingredients

  • 1 teaspoon salt
  • Ā½ cup sliced and quartered zucchini
  • 2 tablespoons butter
  • 2 tbsps olive oil
  • 1ā€‰tbsp onion powder
  • 1/4 cup chopped ham
  • 1/2 cup chopped tomatoes
  • 1 cup sliced fresh mushrooms
  • 1 clove garlic, minced
  • Ā¼ teaspoon curry powder
  • Ā¼ teaspoon ground black pepper
  • 1/2 tsp ground cinnamon
  • 1/8 tsp nutmeg
  • 5 eggs
  • Ā¼ cup milk
  • Ā¼ cup Parmesan cheese shavings
  • Ā¼ cup shredded Cheddar cheese

Preheat oven to 350 degrees F. In a pan, melt butter and saute garlic and onion until onion is translucent. Remove garlic and onion, replace in pan ham and sliced mushrooms. Cook until browned on both sides and removed. Crack all 5 eggs in a bowl and combine the rest of the ingredients except cheddar cheese. Stir until all ingredients are mixed and eggs are scrambled. Top with cheddar cheese. Grease an 8 inch pie pan with olive oil or butter and put mixture into pie pan. Place in oven for 45 minutes or until cooked in the middle (toothpick inserted in middle comes out clean).

Blueberry Banana Muffins Recipe

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  • 2 ripe bananas
  • 2 cups whole wheat flour (pictured), or 1 cup whole wheat and 1 cup all purpose
  • 1/2 cups butter softened and cubed
  • 2 tsps baking powder
  • 1 tsp baking soda
  • 1 cup blueberries
  • 1 tsp vanilla extract
  • 1/3 cup brown sugar
  • 2 Eggs
  • 1 tsp cinnamon

I’ve never made banana bread or muffins before, and seeing my bananas becoming increasingly ripe and having blueberries in the fridge, I thought to make this recipe. The result was combining two different recipes I found online into a new recipe, one that both uses whole wheat flour and one that includes butter for flavor and moisture. Viola! Enjoy.

Preheat oven to 350 degree F. Beat with an electric mixer the softened and cubed butter with the brown sugar until creamy. Add the eggs, vanilla extract and mix. Mash the 2 ripe bananas and add to the wet mixture, beat until combined. In a separate bowl add all dry ingredients except for the blueberries. Slowly add to the wet mixture and use the mixer to combine slowly into a batter.

Pour a tbsp into your either greased muffin pan or muffin wrappers. Place a couple washed blueberries into the cup and then put another 2 tbsp of batter on top. Place blueberries on top of batter. Repeat for each muffin until all batter is gone. Usually makes 11 to 12 muffins.

Bake in the preheated oven for 18-25 minutes or until a toothpick can be inserted in the middle and comes out clean.

Whole Wheat Flatbread Recipe

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A very simple recipe, the healthiest of the flat breads as it is only made of whole wheat flour, salt and water. A couple keys to making this work is to roll it out thin enough and to cook it on a hot enough skillet, otherwise you will have a gummy flatbread that lacks the characteristic brown spots.

  • 1/2 cup whole wheat flour
  • 3 tbsps hot water
  • Sprinkle of salt, maybe 1/8 tsp
  • 1 tbsp olive oil for cooking

In a bowl, combine wheat flour, salt and 3 tbsp of hot water. Mix together and form into a ball. Work together for about a minute in your hands. Put on a floured surface and roll into a flat piece, as flat as you can make it, maybe 2-3 mm thick.

Heat a skillet with a tbsp of olive oil. On a gas stove I heat it to medium. Cook the bread for about a minute on each side. You should get the characteristic brown spots or bubbles on each side. Serve.

Baba Ghanoush Recipe, Ganoush, Ghanouj

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  • 1 eggplant
  • 1/4 cup lemon juice
  • 1/4 cup tahini
  • 2 cloves garlic
  • 1/8 tsp smoked paprika
  • 1/2 cup greek yogurt, unflavored, no sugar
  • Salt and pepper to taste
  • 1 1/2 tbsp olive oil
  • 1 tbsp olive oil to cover eggplant

Cut your eggplant into quarters or eighths (cut in the middle width-wise and length-wise and then length-wise again). Spray or cover eggplant on a baking tray with olive oil. Cook at 400 degrees F for 45 minutes.

Run cold water over the eggplant skin and peel off the skin. Take the flesh of the eggplant and put into a food processor. Combine with all other ingredients other than olive oil and blend in processor until creamy.

Top with olive oil and slowly mix in. Put in bowl and sprinkle with parsley for decoration or smokey paprika. Serve with vegetables and/or flatbread. My whole wheat flatbread recipe is here. It is also good salads and on fresh sliced red onion. Cut baby carrots lengthwise for easier scooping.

“Ratatouille” with Ricotta Recipe

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Photo source: Andrea Knight, http://www.mediumandreaknight.com

I started off with a basic ratatouille recipe and it evolved over the weeks so that became tastier and easier to make. This recipe includes ricotta cheese, you can add other cheeses as well such as parmesan and feta.

  • 2 tablespoons olive oil
  • 1 tbsp garlic, minced
  • 2 teaspoons dried parsley
  • 1/2 eggplant, cut into slices and quartered
  • 1 cup shaved Parmesan cheese
  • 1 zucchini, sliced
  • 5 slices red onion
  • 1 cups sliced fresh mushrooms
  • 1/2 cup marinara sauce
  • 1/2 cup whole milk ricotta
  • Sprinkle of thyme

Preheat oven to 350 degrees F. Coat bottom of 8×8 casserole dish with marinara sauce (pick a pasta or marinara sauce you like, mushrooms, basil, or sausage and cheese for example). Slice vegetables and place them on the tomato base either is rows or on top of each other. I usually do eggplant first, then ricotta, then mushroom and zucchini slices. Top with onion, parmesan, thyme, salt, and pepper. Drizzle olive oil on top. Cover with foil. Bake for 45 minutes. It should come out bubbling and hot.

Some other vegetables that are good in this is sliced sweet potato (so good) and carrots. I’ve tried other squashes and they didn’t quite work but I recommend trying some of your other favorite veggies in this. Great way to pre-prep veggies, cut up in quarters or 9ths and put in foil for future meals.

Healthy Banana Split Recipe

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Image source: Andrea Knight, http://www.mediumandreaknight.com

Inspired based on a facebook post by https://cleanfoodcrush.com/banana-splits/

This is a great way to get in some healthy fruits and protein while feeling like you’re having a treat. Great for breakfast or dessert.

Not really a “recipe” so much but healthy inspo for your sunny day.

  • 1 banana cut down the middle
  • 1/2 cup greek yogurt
  • Mixed berries of your choice
  • Almond slices or shivers for crunch
  • Sprinkle of cinnamon and/or nutmeg
  • Sprinkle of stevia or drizzle of honey for sweetness

Cut your banana down the middle and place in your banana split bowl or plate. Scoop yogurt on top, add your sweetener of choice, cinnamon and nutmeg. Top with berries and sprinkle on your almonds for crunch. Enjoy!

Crab, Shrimp, and Tuna Salad Recipe

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Great for keto, this salad can go in lettuce cups, on top of salad, paired with a fruit salad or topped on open faced bread. Also great for meal preps as it makes a great high protein meal (50 grams protein).

  • 1/3 12oz can of tuna
  • 1/3 6oz can of crab meat
  • 5 large shrinp, cooked, peeled and cut in quarters
  • 1/8 cup of celery
  • 1 tbsp mayonnaise
  • Salt and pepper to taste
  • 1/8 tsp Parsley

Cook your shrimp, shell them and cut them into quarters (4 pieces). Chop your celery and add all ingredients together. Mix well and microwave for 30 seconds if you prefer it warm or serve chilled.

Copyright, Feathers 2020, All rights reserved.

Salmon Cakes Recipe, Grandma’s Recipe Reconstructed

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Photo Source: Andrea Knight @mediumandreaknight

Delicious and really easy to make, this is a quick spin on my Grandma’s recipe, salmon loaf. Takes about 15 minutes to assemble and sautee without optional sauce.

Ingredients

  • 1 can salmon or tuna 12 oz or 2 5oz
  • 1 tsp grey poupon or whole ground mustard
  • 1 tsp yellow mustard
  • 1 tbsp panko crumbs (can be removed to make it gluten free or use almond flour)
  • 1 egg
  • 1 tbsp olive oil
  • Dash of salt and pepper to taste

Optional sauce (Grandma Ladwig’s recipe)

  • 1 cup milk
  • 2 tbsps flour
  • 1 tbsp butter
  • 1 tsp yellow mustard
  • 1 tsp ketchup
  • 1/2 tsp salt
  • 1/2 paprika
  • 1 egg

Combine all ingredients and form into patties. Heat a sautee pan with olive oil until the oil pops in the pan, about medium heat (2 to low on gas stoves power burner). Fry in sautee pan on both sides until browned. Should not take long, maybe a minute or two on both sides. Top with lemon butter, or the sauce below, and have paired with a light salad.

Optional sauce instructions

Melt butter in a saucepan at medium heat. Add 2 tablespoons flour and stir constantly to mix well for 1 to 2 minutes. Gradually add 1 cup of milk and stir constantly to make smooth and thick. Turn heat to low. Add mustard, ketchup, salt and paprika. Stir until blended and smooth. At last minute, turn off heat and add one egg. Stir and blend thoroughly. Do not reheat. Serve over salmon cakes or on the side.

Copyright, Feathers 2020, All rights reserved.