A foodie's quest to turn up the heat through strength and conditioning with whole food and a hungry mind.

Tuesday, September 4, 2012

WIAW #27 Baked Coconut Salmon Cakes and Fall Goals

Hello again and welcome to another fabulous round of What I Ate Wednesday! Thanks to Jenn at Peas and Crayons, we can all enjoy seeing what each other ate on Wednesday (but realistically any other day but Wednesday since we post before the day starts!). Go check out her blog for some tasty recipes, life thoughts, and just to see what's up.

Today is my first day back to work after the Labor Day weekend and taking off on Tuesday.  Kelley and I planned on going kayaking at a nearby lake on our day off, but then she had to have a faulty root canal re-worked on, of course, the day we requested off from work.

She's a trooper though, she woke up and drove herself to have the work done and drove herself back.  She only had local anesthetic, if you were wondering, and I would've drove but I think it was one of those "too proud" things.  You know, I do the same thing too.  Anyway, they gave her pain pills and muscle relaxers to help get through the day. I'm writing this with the few hours we have on our day off and she's out from the relaxers.  She refuses to take pain pills; what a trooper of a wife.  That, among the plethora of other reasons, is why I love her so much.

I busted out the old digital 8mm tapes I have from when we first met (almost 10 years ago) and it's crazy to watch ourselves back then.  We just celebrated our 5 year wedding anniversary and I can't believe how the time has passed.  WTF!?

Being the health-obsessed foodie I am, it's crazy to see back to just ten years ago when I'd eat fast food, drink a lot of beer, and mindlessly choose packaged, processed food strictly because it "tastes good." Over the years I have gone from eating whatever tasted good with no regards to ingredients or calories, to avoiding any place you order food and obsessing over every detail of a packaged product before choosing to buy it or put it back.  For this reason, I cook a lot virtually all of my meals.

Why am I telling you all of this? Well, the cooking and hours of food prep cuts into precious family time.  I constantly fear we will not have any food prepared and can always find something I "need" to make, but it's at the expense of time with Kelley.  So, as part of this month's "FALL into good habits" theme, I am making it a goal to find a better balance.

Cooking is a must, in my mind, but it doesn't always have to be pretty....just healthy.  So I'll be make a lot of double batch recipes and steamed frozen bean and veggie mixes that can cook be done in under 30 minutes. I've been trying this already, but I need to try harder, so I'll update you next week with how it's progressing.

Another good habit I'd like to FALL into is changing some food in my diet to hopefully rid my constant bloating and stomach cramps.  I posted last week about going gluten-free for a while and removing dairy from my diet too. Well, I seem to feel worse than before and, pardon my forwardness, more gasy.  Sorry, everyone around me.

I've decided to add cultured dairy (Yay! Welcome back, Chobani!) with the thought that my stomach needs the extra bacteria for digestion. Hopefully I'll have good news on this change (back) next week too.

In the meantime, gluten-free is staying with me through this month.  Let me add, this is not the paleo diet; I will not remove food groups in their entirety, just not my cup of tea I don't like it. Luckily, I have help using Let's Do Organic Coconut Flour to create healthy and delicious treats and meals. I posted this gluten-free coconut protein granola yesterday, and today I bring you something on the savory side; baked coconut salmon cakes!

The recipe, which you must try, is at the bottom of this post.  But first, let's have at my eats since that is the whole reason for today....

Navitas Naturals (review and giveaway in the future) Cocao French Press Coffee; steamed Spaghetti squash with tuna and steamed veggies

Baby carrots with Artisana Foods Walnut Butter

Coconut Salmon Cakes on a bed of steamed veggies; no-bake quinoa almond protein bar

Dinner and Healthy Treat
Big salad with extra roasted cauliflower (by mistake), homemade garlic salsa (no kissing after this stuff!), more veggies, and tuna; green chocolate protein smoothie with homemade chocolate granola; more coconut protein granola

Let’s Do Organic Coconut Salmon Cakes
by RC Liley
Ingredients (8 - 9 Muffin-sized Cakes)
  • 2 (5oz) cans wild salmon in water, drained (canned tuna or crab works too)
  • 1/2 cup Let’s Do Organic Coconut Flour; you might need another tablespoon or 2 if it’s too runny
  • 1 tsp each of cumin, garlic powder, and onion powder
  • 1/2 tsp cayenne
  • 2 T Dijon mustard
  • 3 egg whites or 3 flax/chia eggs
  • 4 T Of your favorite salsa
  • 1 T each dried basil and dill
  • Pepper to taste
Pre-heat oven to 375 degrees
Add all ingredients in a bowl and mix well to incorporate. You can also mix everything in a food processor if desired. If mixture seems too runny, add oats or coconut flour 1 tablespoon at a time until thick enough to hold together.
Scoop the mix into a lightly oiled 12 cup muffin pan (I filled 9 of the 12 cups) and bake in pre-heated oven for 25 -30 minutes, depending how toasted you want the top. It should have a beautiful golden crust on top.
Remove from oven and let cool in pan for 5 to 10 minutes.
Top each cake with your favorite mustard, salsa, or even a yogurt sauce like Tzatziki; I like them plain too.
Serve on a bed of steamed veggies, brown rice, quinoa, or just a plate!
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Hope everyone has a wonderful Wednesday and gets through the rest of the work/school/whatever week without issues!  Be sure to check out my giveaway for Let's Do Organic Coconut Flour and enter to win today.  Two people can each win a bag of their own, so tell your friends!


  1. i love salmon & tuna cakes but was wondering how to bind them now that i've gone grain free - thanks for the solution!

    1. Always happy to help. I was thinking you'd like this recipe since you're following paleo right now. If you end up making them, please let me know how they turned out!

  2. These look SO yummy! I'm such a fish freak. I think I need to give these a try :)

    1. I think you need to give the a try too! I also think they're delicious, but I might be a little biased. Give'em a go and please come back to let me know how you (hopefully) liked them!

  3. Those salmon cakes sound delicious. Good thing I just put an order in for some coconut flour!!

    1. You put an order in just for me? Thanks!

      Bad joke? Ok, sorry....I thought I'd take a shot.

      Hope you get your flour soon and can try this recipe. Please let me know how they turn out if you do!!

  4. Ok I am not a salmon fan whatsoever, but the fact that this utilizes coconut, makes me curious! I know everyone says salmon isn't fishy, but to me it tastes the fishiest out of all fish. Such a weirdo I am. ps- those artisana nut butters are absolutely amazing! I don't think I've had a bad flavor yet!

    1. I think the coconut really helps to make this a delicious, healthy, and unique recipe. You can easily swap out the salmon for tuna or even canned or shredded chicken. Mmmm, coconut chicken sounds like something that will happen soon.

      Depending on what brand of canned salmon or type of fresh salmon you get, you can find one that's not too fishy. Or just swap as I mentioned above.

      Very glad to hear you're loving the nut butters! Sadly, I'm almost out and need to get more very soon. Oh, and, there is no bad flavor!