Friday Drop: Coconut Cashew Salmon
Plus a menu to hit your protein and antioxidant goals.
Coconut Cashew Salmon
Hey all,
Three things I love about this recipe.
It doesn’t have to be salmon. The crumb mixture is easy to put on shrimp or chicken, too.
It’s full of the healthy, anti-inflammatory fats we’re looking for during rehab.
It’s super easy to prep and freeze for a rainy day
Ingredients:
Shredded Coconut
Plain or Salted Cashews
Bread Crumbs
Salmon Filets (the larger you buy and portion, the cheaper this recipe is!)
Olive Oil
Directions:
Add equal parts bread crumbs, cashews, and coconut flakes to a food processor or blender, plus 2-3 TBSP olive oil. Mix or Chop.
Pat mixture onto salmon filet, and 1/4 inch thick.
Cook or Freeze!
To Cook: Bake at 350 F for 20-25 minutes, or until salmon flakes easily with a fork.
To Freeze: Wrap tightly in saran wrap, removing as much air as possible. Freeze for up to 3-months (the better the wrap, the better the freeze). To cook from frozen: Bake at 450 F for 15 minutes, or until salmon flakes easily with a fork. You may want to place some parchment paper or foil over the topping to prevent the coconut from burning.
This recipe for your stage of rehab:
No matter your phase, this coconut cashew salmon completes your leucine/protein source and your healthy fat source.
IMMOBILIZATION FRIENDS:
Add about a “fist-size” portion of whole grains. Brown rice, baby potatoes, or a simple piece of toast would work well! Microwave rice is probably the easiest if you’re limping around on your own and don’t want to be in the kitchen too long. For color/antioxidants, go for whatever is easiest for you. A side salad, a piece of fruit, some frozen corn would work is both the color and the grain, etc.
YELLOW & GREEN:
I’d avoid this option before a workout… way too much fat. Otherwise, add your 2-3 fists of carb (rice works well) and color (whatever is easiest. Green beans are my choice.)
BONE PEOPLE:
If you’re healing a bone injury at the moment, don’t forget your dairy source in this meal. Cheese would be a weird add, I’m not gonna lie. If you’re a milk person, awesome. Otherwise, maybe grab a cheese stick for a snack tomorrow.
Breakfast:
Sausage, Egg, and Cheese Sandwiches
Whatever way feels easiest to you, scramble up a dozen eggs, cheese, some greens, onions, tomatoes, or peppers, and sausage. Let cool before wrapping. Pop in your freezer and save for sandwiches in the future, or use them as breakfast this week.
Lunch:
Teriyaki Meatball Bowls
It doesn’t have to be Trader Joe’s, but this is a great no-cook bowl to throw together.
Dinner:
Coconut Cashew Salmon
See above :)
Snack Spotlight:
These are a GREAT pre-workout snack for anyone in yellow or green plates. Sour flavor may also help with pre-game anxiety, so this could be a fun option to play with if you’re feeling extra nervous about returning to the field.
For anyone in red plates, throw these in a trail mix with nuts or seeds to make them a red snack.
Last but not least, your prompt for this week:
If nutrition did not matter at all, what meal would you want to eat over and over and over again? Why? What is it about this meal that you love?
