It’s Sunday afternoon…

and I’m enjoying some coffee with Prymal Creamer.  Totally love this stuff for it’s super clean ingredients and naughty taste.  Love it even more since it was created by my friend Courtney Lee, who I met at Paleo f(x) last spring.  Love supporting small businesses, especially those started by badass women.

sunday afternoon eliz

I’m also listening to music (obsessed with the new Charlie Puth song “How Long”) and prepping some food for the week.

Just to be clear, I am not one of those super organized people who cooks everything ahead and has perfect little meals organized in matching containers in her pristine fridge.

My technique is much more simple…cook some extra stuff when you have time.

That’s all.

So here’s what I made:

Roasted broccoli, roasted red cabbage, salmon cakes and crispy chicken thighs.

Broccoli is one of my happy, healthy and hot staples.  It is loaded with vitamins C and K, as well as tons of minerals.  It’s also high in sulphur compounds and carotenoids.  There is strong research showing that broccoli consumption can decrease the risk of some cancers.

Cabbage is already super nutritious, similar to broccoli.  Red cabbage is even better due to its high concentration of anthocyanin polyphenols, which offer unique antioxidant and anti-inflammatory properties.

Salmon is not just a great source of protein, it is loaded with omega 3 fatty acids which give you gorgeous glowing skin.  I always look for wild Alaskan salmon…here’s an old post explaining why:

We were waiting for our toes to dry… 

Chicken is a good protein source as well.  Chicken thighs with the bone in and skin on are not just a better value, they taste better too.  Always buy pastured chicken when you can.  When that is not available I look for organic…at least you know they were fed non GMO food and had access to the outdoors.

And here’s what I did…so easy…just an oven and a baking sheet!

Roasted broccoli is one of my faves.  Actually, roasting just about any veggie makes it a fave.  I bought the precut and washed broccoli, dumped it on my giant baking sheet and drizzled with Primal Kitchen Avocado Oil.  Pink Himalayan salt too…that pretty much goes without saying when I am cooking.  Popped it in a 400 degree oven and gave it a stir a few times.  Cooking time will vary depending on size of florets…mine was done in about 25 minutes.  I take it out when it is beginning to brown on the edges and is crisp-tender.

Next came the cabbage.  After the broccoli was done, I used the same baking sheet (didn’t bother washing it) and sprinkled a bag of pre-shredded red cabbage on it.  Same drill…PK Avocado Oil and pink salt.  This cooks faster…usually 10-15 minutes.

While the cabbage was roasting, I made some salmon cakes.  Again, super simple…just dumped all this stuff in a bowl and mixed it up: a 15 ounce can of red salmon, one egg, one tablespoon coconut flour, and some smoked paprika, cayenne pepper, pink salt and freshly ground pepper.  Let it sit for at least ten minutes, which gives the coconut flour time to absorb the extra liquid and hold everything together.

When the cabbage came out of the oven I turned the temp down to 350.  Removed the cabbage and shaped the salmon cakes.  I made five of them…make more or less depending on the size you like.  Bake for 20 minutes and they are done.

salmon cakes eliz

After that I finally washed the baking sheet to get any salmon remains off…then started on the chicken thighs.  Oven went back to 400…I like the skin to get really crispy.  All I seasoned the chicken thighs with was a little smoked sea salt.  These took about 35 minutes, but they were pretty large.  Probably check them around 25 minutes.  Chicken is done when juices run clear and the internal temp reaches 165.  I rarely break out the meat thermometer…clear juices are good enough for me.

And there you have it…a nice mix of healthy fat, quality protein and plenty of antioxidants.  If you feel the need for more carbs you could totally bake some sweet potatoes too.

As far as serving goes, all of this stuff can be mixed and matched.  I love roasted veggies with eggs in the am.  I have even been known to eat salmon cakes for breakfast.  The salmon cakes are even more delicious topped with Primal Kitchen Chipotle Lime Mayo.

blue plate chicken
chicken with the red cabbage and broccoli

This was all super easy and I really didn’t have to do much more than take things in and out of the oven.  My kind of cooking!  Plenty of time to sip coffee, listen to music and work on a blog post.

So, can having all this good food in the fridge help you feel happy, healthy and hot?  You know it!

You’ll be happy having delicious food all ready to go, so you can eat a healthy meal whenever you want.  The combo of good fats, quality protein and antioxidants can give you glowing skin and a fit body…very hot!


Prymal  Coffee Creamer

Primal Kitchen Avocado Oil

Primal Kitchen Chipotle Lime Mayo



4 thoughts on “It’s Sunday afternoon…

  1. I am living in an RV for the next two months. I can’t WAIT until our house is done so I have an oven again! I am drooling over this post; I so miss roasted veggies. I like grilled meats, but I get tired of that 4 days of the week. Happy Holidays to you!


    1. Happy Holidays to you too Primal Plum!! Yeah I totally enjoy my roasted veggies…it’s kind of an addiction. But I’m sure your house will be amazing when it’s done and totally worth the wait:) Always love hearing from you!


      1. BTW, I did your abs routine you posted the other day (bridge, side planks, plank). Wow. Such seemingly simple movements, and yet do I feel them today! I’m gonna stick with those for a while. See if I can get abs like yours so I’m not so self-conscious in a two-piece!

        Liked by 1 person

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