Brown Sugar Salmon


1 1/2 lbs. skinless salmon fillets
1/4 cup vegetable or olive oil
1/3 cup brown sugar
1/3 cup soy sauce
1/3 cup water
Salt to taste
Lemon pepper to taste
Garlic powder to taste
Lemon slices for garnish


1. Season the fillets to taste with the salt, lemon pepper and garlic powder.

2. In a small bowl, stir together the brown sugar, soy sauce, water and oil until sugar is dissolved.

3. Put the seasoned fillets into a Ziploc bag, pour in the marinade mixture, seal and turn to coat. Refrigerate at least 2 hours.

4. Preheat oven to 450 degrees Fahrenheit.

5. Line a broiler pan with aluminum foil and make a few slits through the foil with a knife to allow juices to drain while cooking. Spray with nonstick cooking spray.

6. Place your fillets on the broiler pan and discard the leftover marinade.

7. Place the fillets into your preheated 450 degree oven for 15 minutes.
Then move the fillets to an oven rack close to the broiler and broil on high for an additional 5 minutes or until the fish flakes easily with a fork.

Recipe from:

Crockpot Asian BBQ Chicken w/ Mango, Green Onion Rice

1 minced small onion
1 Tablespoon of avocado oil
8 boneless, skinless chicken thighs

SAUCE ingredients
1/2 C packed brown sugar
1/2 C soy sauce
2 Tablespoons of lime juice (about 1 lime) * You can also sub 2 tablespoons of White Vinegar
1/4 teaspoon curry powder
1 teaspoon ground ginger
3-4 garlic cloves, minced

Warm up avocado oil over medium/high heat.  Sear chicken on both sides.  Add in onions and cook those for a few minutes.  While onions/chicken are cooking combine sauce ingredients. Whisk to dissolve brown sugar. Place chicken and onions in the crockpot.  Pour sauce on top. Cook on low for 3-4 hours

Serve with mango/green onion rice!

Make some Jasmine rice.  When it is done cooking add a few pats of butter, a handful of sliced green onions and some diced mango. Yum!

Teriyaki Stir Fry Noodles

2 tablespoons avocado oil
1/2 cup  reduced sodium tamari sauce
1/4 cup honey
1 Tablespoon brown sugar
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon pepper
1 package dried udon noodles, cooked according to directions on package (You can sub spaghetti noodles if you like)
1 frozen bag of asian stir fry vegetables (anything you want. we usually get one with edamame, red peppers, onions, broccoli, asparagus, water chestnuts, etc.
1 Tablespoon of sesame seeds

Add the oil to a medium/high heat pan.  Add cooked noodles and sear them along with the frozen stir fry veggies.  Seasoning everything with the garlic and onion powder and pepper.

In a separate boil mix together the tamari sauce, honey, and brown sugar.  Then pour on top of noodle mixture.  (If you want to be lazy skip mixing this in a bowl and just dump it on the noodle/veggie mixture)

Once the noodle/veggie mixture is seared to your liking, pour on sauce and sesame seeds and mix around.

You can also add some cooked diced chicken if you want.


Crock Pot Bowtie Casserole

Crock Pot Bowtie Casserole

1 lb. lean ground beef
1 onion, chopped
3 cloves garlic, minced
1 (15 oz.) can tomato sauce
1 (15 o) can stewed tomatoes
1 tsp. oregano
1 tsp. Italian seasoning
5 oz. frozen spinach, thawed (can also use fresh spinach)
16 oz. bowtie pasta, cooked
1/2 cup parmesan cheese, shredded
1 1/2 cup mozzarella, shredded

Brown ground beef with onion and garlic.  Season with salt and pepper. Put in crock-pot and add tomato sauce, stewed tomatoes, seasonings, spinach and cheeses. Cook for 6-7 hours on low. Season with salt and pepper to taste just before serving it over cooked pasta.

BBQ Boneless Chicken Thighs

Chicken Thighs
10 boneless chicken thighs
2 Tablespoons of avocado Oil
Onion Powder
Garlic Powder

Place avocado oil in a pan over medium-high heat.  Add the thighs and season them with the spices on one side.  When the first side is seared flip them and season the other side and sear for a few minutes.  Next place the BBQ sauce on top.  Cover the pan with a lid and simmer on low for 5-8 minutes until the chicken reaches a temperature of 165 degrees.  Serve immediately.

Sweet and Tangy BBQ Sauce

3/4 cup tomato sauce
1/3 cup maple syrup
1/3 cup honey
1 teaspoon Dijon mustard
4 teaspoons apple cider vinegar
1/2 teaspoon onion powder
1/2 teaspoon chili powder
1/2 tsp smoked paprika
pinch of salt
2 garlic cloves minced

Combine all the ingredients over medium heat.  Bring to a boil, then turn down heat to low and simmer for 5-10 minutes.  Use the sauce immediately or store in a jar in the refrigerator up to 2 weeks.