Hey munchkins!

Back from vacay & back at it!

I went got back from a beautiful week away in the Dominican Republic, trying to eat as healthy & clean as I could, but it’s definitely not always easy when you’re not in your element & when the foods you’re used to are not as readily available as they are back at home. All this to say, I did my best, but it did kind of feel like I had to restrict a bit because I stayed away from all meats, fried foods, prepared & cooked foods (as I didn’t know what oils they were using), most dairy products & breads and most grains!

Basically, I ate fruits, veggies, a bit of dairy & tons of raw fish & seafood! Most days, for breakfast, I had Greek yogurt, fruit & a piece of smoked salmon with some tomato slices & I realized how much I actually LOVE smoked salmon! (Shockingly… since I don’t really love the taste of cooked salmon!).

My breakys in Punta Cana were my inspo for today’s lunch… WAIT FOR IT… DRUMROLL PLEASE… the perfect way to satisfy a good old Jewish recipe: Bagels, lox & cream cheese!

This version is:

slightly healthier!

low carb!

free of refined white flour & added sugar, but still contains all the good fats & protein! (& all the deliciousness!)!

quick & easy to prep: it takes not even five minutes to whip up & makes for a light, fresh & filling lunch!

I had it with a side of roasted anti-inflammatory & detox veggies & went to cloud 9, basically! 

All you need is gluten-free rice cakes of your choice (I went for multigrain for some added fibre), some grass-fed Greek yogurt (or other dairy product of your choice: cottage cheese, cream cheese, other cheese spreads or vegan cheese spreads), organic smoked salmon, tomato slices, red onion rounds, dried chives & black pepper et VOILÀ!

What’s so good about smoked salmon (besides the fact that it’s so damn good?), or well SALMON IN GENERAL?!

rich in omega-3s! (it’s one of the best sources of the long-chain fatty acids, EPA & DHA) – unlike most other fats, omega-3 fats are considered “essential”, meaning y ou must get them from your diet since your body can’t create them! P.S. EPA & DHA are anti-inflammatory, help lower blood pressure, reduce the risk of cancer & improve the function of the cells that line the arteries.

rich in high-quality protein! as you guys know, protein is essential in helping the body heal after injury, protecting & preserving strong bones, maintaining muscle mass, helping with muscle recovery & providing a sustained source of energy!

salmon is an amazing source of B-vitamins (especially B12, which is crucial to maintain healthy energy levels!). B vitamins are what help turn the food we eat into energy, cream & repair DNA & reduce inflammation that can lead to heart disease & are also essential for optimal function of the brain & nervous system!

salmon is high in potassium (it contains more than an equal amount of banana) & is crucial in helping control blood pressure, reduce the risk of stroke, helping maintain proper electrolyte balance & preventing excess water retention, fatigue and energy slumps!

salmon is high in selenium, which is a trace mineral (meaning the body only needs small amounts of it, but still needs it nonetheless!!!!) – it helps protect bone health, decreases thyroid antibiotics in people with autoimmune thyroid disease & may reduce the risk of cancer!

contains the antioxidant astaxanthin (a member of the carotenoid family of antioxidants & what gives salon its red pigment), which helps lower the risk of heart disease by reducing oxidation of LDL cholesterol (the bad kind) & increasing HDL cholesterol (the good kind!). It also works in conjunction with salmon’s omega-3 fatty acids to protect the nervous system & brain from inflammation. It also helps prevent skin damage & helps fight the signs of aging.

salmon also helps with healthy weight maintenance by regulating the hormones that control appetite (due to its protein content) & keeping you satisfied & fuller longer! eating protein rich foods also increases metabolic rate!

salmon helps fight inflammation! as you guys know, inflammation is the root cause of most chronic diseases, including heart disease, cancer & diabetes.

salmon promotes brain health! both fatty fish & fish oil reduce depressive symptoms, protect fetal brain health during pregnancy, decrease anxiety, slow age-related memory loss & lower the risk of dementia!

How’s that for health benefits?

Now, without further ado (for a recipe that takes five minutes to prepare, I sure as hell can rant…)… THE NITTY-GRITTY!

My loves, YOU WILL NEED:

  • Gluten-free rice cakes of your choice;
  • 1/4 cup of organic grass-fed Greek yogurt (or other cheese/spread of your choice, such as cottage cheese, cream cheese or vegan cheese spread alternative);
  • Organic smoked salmon slices;
  • Tomato slices;
  • Red onion rounds;
  • Black pepper & Celtic sea salt;
  • Dried chives (or other dried herb of your choice!);
  • OPTIONAL: Capers!

Now, I think y’all know how to prepare rice cakes with toppings, but just in case… top the rice cakes with the Greek yogurt, salmon slices, tomato, red onion, spices & capers (if using) & DEVOUR!

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