Almond Encrusted Salmon

The Almond Encrusted Salmon with Beurre Blanc sauce is one of my all time favorite dishes at Legal Seafood. I order it pretty much every time I am there! While the sauce is outta this world if I want to eat this dish regularly yet still stay on track with my nutrition plan the beurre blanc sauce has to go!


Good news is that this dish still tastes AMAZING even without the sauce so that is a win in my book!



If you don’t love almonds you could really use any nut you prefer. This would be great with walnuts or pecans as well. I love to serve this with some garlicy sauteed spinach and even some quinoa or brown rice. It’s an awesome meal to serve when you have guests because the dish looks so beautiful when plated so you can really WOW your guests!


If you make this recipe take a picture and tag me on Instagram {@emilyjgoodman}…I love seeing all your dishes!


Almond Encrusted Salmon
Author: Emily Goodman
Serves: 4
  • 1 lb of salmon (cut into 4 pieces)
  • Pink Himalyan salt, [i]to taste[/i]
  • Pepper, [i]to taste[/i]
  • 1 egg
  • 1/2 cup sliced almonds
Pre heat the oven to 375 F.[br][br]
  1. Season the salmon with salt and pepper
  2. Crack an egg into a bowl and scramble with a fork
  3. Dip each piece of salmon into the egg and then into the sliced almonds (press hard so the almonds stick!)
  4. Lay the salmon on a baking sheet and bake for 15-20 minutes depending on the thickness of the salmon
Portion Fix equivalents for 1 piece of salmon: 1 – 1.5 red (depending on the size of the piece) and 1 blue[br][br]If the almonds aren’t as toasted as you would like them to be broil the salmon for 2-3 minutes at the end of cooking – just keep an eye on it so it doesn’t burn!


Coconut Chicken Tenders

Coconut Chicken ? Where have you been all my life?? Coconut and chicken is one of those perfect combinations that satisfies both flavor and crunch!

I have been working on new recipes to share exclusively in my February Clean Eating 101 group that I will be running on Facebook and my goal is to have a variety of dishes that work with different meal plans: Gluten Free, Paleo, Low Carb, No Carb, Vegetarian. I love to make sure I have something for everyone. Even better, all recipes will fit within the Fix Nutrition plan that I follow!

This recipe is completely Paleo-friendly!



So in honor of my February Clean Eating 101 group I wanted to share this recipe as a sneak peek into the type of recipes you can expect to see within that group.

Want to join the group? Send me a message on my Facebook page and or comment on this post and I will reach out to you and add you in!


What other recipes can you expect to find?

  • Mango Fried Cauliflower Rice
  • Spaghetti Squash Bolengese
  • Teriyaki Chicken
  • Broccoli Cheddar Soup
  • Skinny Burrito Bowls
  • Skinny Stove Top Mac and Cheese
  • Healthy Hollandaise Sauce

Along with cooking tips (I will show you exactly how I poach an egg!), meal prep and planning tips and printables, and grocery budgeting tips.


We kick off Monday, February 13th!!

Don’t forget to send me a message so I can add you to the group!


Coconut Encrusted Chicken Tenders
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
  • 2 chicken breasts
  • Pink Himalayan Salt
  • Fresh ground pepper
  • 1/4 teaspoon cayanne pepper
  • 2 eggs, [i]cracked into a bowl and beat lightly[/i]
  • 1 cup unsweetened coconut flakes
  • 4 tablespoons of coconut oil
  1. Trim any fat off the chicken and slice into long tenders. Cover with a piece of saran wrap.
  2. Using a meat mallet or the bottom of a heavy skillet beat until all pieces are a uniform thickness.
  3. Season with salt, pepper, and cayanne.
  4. One piece at a time, dip chicken first into the bowl of egg and then into the bowl of coconut.
  5. Lay chicken on a plate and repeat until all tenders are coated.
  6. Repeat until you have done all the chicken strips then place to the side.
  7. Heat the coconut oil over in a heavy skillet over medium heat.
  8. Add the chicken and cook for 3-5 minutes on each side until golden brown and the chicken has cooked all the way through.
  9. Remove the chicken from the pan and place on a plate lined with a paper towel to soak up excess oil.
  10. Serve and enjoy!
Serving size: 2-3 tenders
If you prefer to bake your chicken tenders follow this method:[br]1. Preheat your oven to 375F[br]2. Once chicken is coated place on a baking sheet and bake in the oven for 5-7 minutes per side.[br]3. Broil for 2-3 minutes if needed to brown the coconut flakes to your liking[br][br]<img draggable=”false” data-mce-resize=”false” data-mce-placeholder=”1″ data-wp-emoji=”1″ class=”emoji” alt=”?” src=””&gt; 21 Day Fix container equivalents per serving: 1 red, 1 blue, 1 spoon


Bored with chicken? You can use this exact same recipe but swap out the chicken for cod, haddock, shrimp – go nuts!! If you decide to make this recipe I want to see your pics! Please post them on my Facebook page or tag me on Instagram @emilyjgoodman ?



Ricotta Mac and Cheese

These cold winter nights has me craving my all-time favorite food…mac and cheese! There is nothing more comforting than a steaming hot bowl of pasta and cheese right? However, that comfort tends to come at the cost of my waistline so I am constantly trying to find a recipe that hits the spot but has a healthier twist. This ricotta mac and cheese does just that!


The ricotta really helps to give this dish the thick and creamy texture that makes a mac and cheese so great. And I feel so much less guilty digging into this since there isn’t a drop of heavy cream in site ? The addition of broccoli helps to sneak in those veggies. Shredded chicken would make a great addition as well!


Mac and cheese is such a versatile dish you can really add in whatever YOUR favorite ingredients are!



I just finished my first round of Core De Force on 12/13/2016 and I am extremely excited to share my results with you!


3.6 lbs ⬇️
9.5 inches ⬇️



I purposely chose to commit to this program during the holiday season to help me stay on track with my health and fitness and to not let myself slip into the “I will start again after the new year” mentality. The first two weeks of this program I was doing GREAT with my nutrition. It was 80/20 all the way baby!!! Then came Thanksgiving which I had a planned splurge day for because, well, potatoes ??


While I never missed one workout during the 30 days my nutrition was more like 80/20 some days, 70/30 others, and even 50/50 at points during the last two weeks. The one constant that helped me to still get results while not having complete control over my eating was that I drank my chocolate Shakeology EVERY. DAMN. DAY. So no matter what was going on I knew at least one meal of my day was helping to nourish my body, provide me post workout protein to help my muscles repair and recover, and aid in my digestion (because let’s face it, I needed that if I wasn’t being better with what I was eating).


I am beyond proud of my commitment to this program these past 30 days and I actually just started Round 2 this Monday 12/19  These pictures just go to show that the fitness part of your journey can only take you so far. Nutrition is KEY when it comes achieving your goals!

Is health and fitness on your resolution list for 2017? If so, let’s chat!

Start by filling out this form and I will be in touch with you!



Since my Day 30/30 with Core De Force was on 12/13/2016 and I had a few days off from kicking and punching before I started Round 2 this week and dabbled in some other workouts I wanted to try out on Beachbody On Demand such as the new 21 Day Fix workout Remix the Fix. I also dabbled in some some new recipes such as this ricotta mac and cheese.  This recipe was honestly something I made up on the spot because I had a lot of leftover ricotta in the fridge and a head of broccoli. I love when a recipe I make up on the spot comes out SO GOOD!


Serve as a main course or a hearty side dish and I guarantee you will have clean plates all around. It may even become that last minute holiday dish you have been searching for all week ❤


Ricotta Mac and Cheese
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 8-10
  • 1 lb whole grain penne
  • 3 cups of broccoli florets, [i]chopped small[/i]
  • 4 tablespoons unsalted butter
  • 4 tablespoons of whole wheat flour (or all-purpose flour)
  • 4 cups of unsweetened almond milk
  • 1 cup of whole milk ricotta
  • Fresh nutmeg (or 1/4 teaspoon of ground dried nutmeg)
  • 1 cup of sharp white cheddar cheese
  • 1/8 teaspoon of ground mustard
  • Himalyan pink salt and freshly ground pepper, [i]to taste[/i] (you can use regular salt as well)
  • 1/4 cup panko
  • 1 tablespoon of olive oil
Preheat the oven to 350 F.
  1. Bring a large pot of water to a boil. Salt generously right when the water starts to simmer. Once it is at rapid boil add the pasta and cook until al dente (2 minutes less than what the package directions say since the pasta will continue to cook in the oven).
  2. Add the broccoli to the boiling pasta for the last 3 minutes of cooking.
  3. Drain and set aside.
  4. In a large sauce pot over melt the butter over a medium heat.
  5. Add the flour and whisk continuously for 2 minutes to form a roux that is light golden in color (turn the heat down while whisking if the roux starts to burn).
  6. Add the almond milk and whisk continuously until it comes to a boil.
  7. Reduce to a simmer and cook for 10-15 minutes until thick whisking occasionally.
  8. Once thick remove from the heat and add the ricotta and nutmeg. Stir to combine.
  9. Add the cheddar cheese and ground mustard.
  10. Season with salt and pepper to taste.
  11. Add the pasta and broccli and stir to combine and pour into a large casserole dish.
  12. Mix the panko with olive oil and sprinkle on top of the pasta.
  13. Cook for 20-25 minutes until bubbly and the panko has browned.
Add garlic powder and parsley to the panko for an added depth of flavor


Jalapeno Cheddar Beef Chop Suey

I have been obsessed with a recipe for Jalapeno Cheddar Burgers that are part of my Core De Force eating plan. The burger form of this recipe is SUPER tasty and easy to make but I found myself cutting up the leftover burgers and mixing them with additional veggies and rice which was also SUPER tasty.  So I thought “I bet this would be amazing with some pasta.” And Jalapeno Cheddar Beef Chop Suey was born.



Jalapeno Cheddar Beef Chop Suey
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
  • 8oz of whole wheat elbow macaroni, [i]approx 4 cups of cooked pasta[/i]
  • 1 tablespoon olive oil
  • 1/2 of a small red onion, [i]diced[/i]
  • 2 jalapenos, [i]seeded and chopped[/i]
  • 1 pound 93% lean ground sirloin
  • 1 small tomato, [i]diced[/i]
  • 1 tablespoon Worcestershire sauce
  • Himalayan pink salt, [i]to taste[/i]
  • Fresh black pepper, [i]to taste[/i]
  • 1/2 cup shredded cheddar cheese
  1. Cook that pasta according to the package directions[br]
While the pasta is cooking,
  1. In a large non-stick skillet heat the olive oil over a medium heat.
  2. Add the red onion and jalapenos. Saute for 2-3 minutes until the onion begins to turn translucent.
  3. Turn the heat up to medium high and add the ground sirloin.
  4. Using a wooden spoon break up the meat to brown it and start to mix it with the onions and jalapenos.
  5. Once the meat is almost completely brown add the diced tomato, Worcestershire sauce, salt, and pepper.
  6. Turn the heat off and mix in the cooked pasta and cheddar cheese.
21 Day Fix container equivalents per serving: 1 red, 0.5 green, 1 yellow, 0.5 blue


I had a lot of leftovers of the meat since this recipe makes 4 servings I also made another version where I omit the cheddar cheese completely and top it with a dallop of ricotta instead. The warmed noodles and beef help melt the ricotta and when all mixed together it makes a really yummy sauce!

If you replace the cheddar with ricotta and are following the Fix nutrition plan your container equivalent will be: 1.5 red, 0.5 green, 1 yellow.




If you use more than a 1/2 cup of cooked pasta for your serving just adjust your yellow container count as needed!




This time I cooked a package of RP’s Pasta Red Lentil Fusilli. I do not follow a gluten free diet but this pasta is SO GOOD. Since it fresh it cooks up in 3 minutes and I honestly can’t tell the difference between this and regular pasta. It even packs a little bit more protein per serving than your average pasta which is a win in my book as well!




I am a big fan of their spinach fettucini as well and used it regularly as a base for my cauliflower alfredo sauce!


Roasted Cauliflower Mac and Cheese

Mac and cheese is hands down my favorite food of all time. If you told me I could only eat one food for all 3 meals for the rest of my life it would be mac and cheese. But mac and cheese is not my waistlines favorite food. While I wish I could shove my face into a gooey, cheese bowl of heaven every single day I also want to fit into my clothes. Which brings me to talk about this lightened up version of Roasted Cauliflower Mac and Cheese.




Not only is it gorgeous to look at but it totally hits the spot when you are craving something warm and cheesy. And it is loaded with veggies so you can enjoy without the guilt! ? ? If you still in need of a side dish for your Thanksgiving table this week this seasonal take on mac and cheese is sure to be a crowd pleaser!




I was inspired to create this recipe when the awesome folks at Banza sent me some samples of there delicious chickpea pasta to try out. While I am not gluten free I do enjoy trying out gluten free foods and adding them into the rotation of my meals. Did you know Banza is made from 90% chickpeas and that chickpeas are naturally gluten free food!


Banza also has  double the protein, four times the fiber and nearly half the net carbs of average pasta!! You can check out their full nutrition label here.




You cook Banza just like you would any other type of pasta. However you may notice a little bit of foam in the pot that develops while cooking. This is the same foam that occurs when you boil chickpeas and is the result of a naturally occurring plant compound in beans called saponins. If you want to decrease the foam add a splash of oil to the water, or just scrape some foam off the top during cooking. It does not effect the taste of the pasta at all.




I found the Banza pasta to have a great consistency and was the perfect texture for this heartier pasta dish. The ridges on the penne shape were great for holding on to the gooey cheese sauce I poured all over it.




MMmm cheesey pasta ? I could eat it just like this right from the pot!




I have made countless mac and cheese recipes over the years but cauliflower may just be my favorite vegetable to pair with it. Cauliflower eaten raw or steamed can be very bland so I am not surprised when people tell me they don’t like it. But coat it in some olive oil, Himalayan pink salt (or sea salt), fresh black pepper, roast it in the oven and be ready to be have your whole outlook on cauliflower change. Roasting it helps to bring out it’s natural sweetness and don’t be afraid to let it get good and brown in some spots.




Cauliflower has so many health benefits including being a great source of vitamin C and K, dietary fiber, and can help your body to detoxify. It is a great ingredient to use in place of mashed potatoes, rice, or even to make a healthy alfredo sauce.




Roasted Cauliflower Mac and Cheese
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 6
  • 1 small head of cauliflower, [i]cut into florets[/i]
  • 2 tablespoons olive oil
  • Himalayan pink salt
  • Freshly ground black pepper
  • 1 8oz box of Banza pasta (or 8oz of the pasta of your choice)
  • 2 tablespoons organic grass fed butter
  • 2 tablespoons whole wheat flour
  • 1.5 cups of unsweetened almond milk
  • 0.5 teaspoons of Dijon mustard
  • 1 cup shredded cheddar cheese
  • 0.5 cups shredded Parmesan cheese
  • 2 tablespoons of dried parsley
  • 1/4 cup of whole wheat panko bread crumbs
  1. Preheat your oven to 400 F.
  2. Coat your cauliflower with olive oil and season generously with salt and pepper.
  3. Roast for 40-45 minutes until you have nice caramelized brown spots on the cauliflower florets.
  4. Bring a large pot of water to a boil and season generously with salt.
  5. Add the pasta and cook for 8 minutes until al dente.
  6. While the pasta is cooking melt the butter over a medium heat.
  7. Add the flour and whisk continuously for one minute to form a roux.
  8. Add the milk and continue to whisk until the mixture thickens, approx 5 minutes.
  9. Turn off the heat and add the Dijon mustard, cheddar and Parmesan.
  10. Drain the pasta and reserve 1 cup of the pasta cooking water.
  11. Place the pasta back in the pot and add the cheese sauce. Stir to combine adding the reserved pasta water as needed to help thin out the sauce consistency to your liking.
  12. Add the roasted cauliflower and parsley. Stir to combine.
  13. Pour the pasta mixture into a large baking dish and top with panko bread crumbs.
  14. Turn your broiler on high and broil for 3-4 minutes until the panko has browned (or bake at 350 for 15-20 minutes).
Serving size: 1.5 cups
21 Day Fix container equivalents per serving: 2 yellow, 1 green, 1 blue, 1 spoon





Since this dish is packed with protein and loaded with veggies means I can eat mac and cheese for all 3 meals now right??



Stuffed Acorn Squash

Stuffed acorn squash is one of my favorite fall dishes to cook. I find acorn squash a lot easier to cut than butternut squash or spaghetti squash and the filling could be anything and everything you already have in your kitchen.


I opted to go full on fall with this and I love the earthy flavors of the mushrooms and wild rice paired with the pop from the dried cranberries. This dish warms you from the inside out and is visually stunning to serve to guests. I love how each person gets their own individual serving.




The recipe below serves two but if you need to serve 4 just double all of the ingredient amounts. And don’t forget to save the seeds! I will be sharing a super easy recipe on how to cook those as well 🙂


Stuffed Acorn Squash
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 2
  • 1 acorn squash
  • Salt and pepper, to taste
  • 1 cup wild rice, cooked
  • 1 teaspoon coconut oil (or olive oil)
  • 1/4 cup onion, diced
  • 1/2 up mushrooms,
  • 1 cup baby spinach
  • 1/4 cup dried cranberries
Preheat your oven to 400 F.
  1. Cut the acorn squash in half and remove the seeds.Using a sharp knife score the inside of the squash in a criss-cross pattern. Season with salt and pepper.
  2. Place the squash cut side down in a baking dish with 1/4 inch of water in the bottom.
  3. Bake for 50 minutes.[br][br]
While the squash is cooking
  1. Cook the wild rice according to package directions.
  2. When there is 15 minutes left of cooking time on the squash heat the coconut oil a saute pan over a medium-high heat.
  3. Cook the onions and mushrooms until the onions are translucent, approx. 5 minutes.
  4. Add the spinach, 1 cup of cooked rice, and the dried cranberries
  5. Season with salt and pepper.
  6. Remove the squash from the oven and let cool for a few minutes.
  7. Flip the squash over and fill each with the mushroom, spinach and rice mixture.
  8. Serve immediately.
Serving size: 1/2 a squash





Shredded Brussel Sprout Salad with Maple Vinaigrette


Could this brussel sprout salad BE any more fall?




Fall is my favorite season to cook during because I love all the seasonal ingredients, flavors, and colors! One seasonal ingredient that love, yet disliked growing up, is brussel sprouts. As a child it is basically embedded in our brains that brussel sprouts are gross so I never even thought to try them. It wasn’t until my mid-20s when someone cooked them for me, and cooked them well, that I was hooked!


They key with brussel sprouts is to not overcook them which I find happens a lot if I try to steam them. If overcooked, the sprouts will release an organic compound containing sulfur which will emit a nasty order. And who wants to eat something that smells bad? I don’t blame people who say they dislike brussel sprouts if their only experience with them is trying them overcooked.




My go-to brussel sprout recipe is caramelizing them in a pan over high heat with lemon. I also enjoy roasting them with balsamic and honey. These ways of cooking the sprouts help you to avoid over-cooking them and releasing that horrible sulfurous odour.  Or make this salad and go the super easy route of not having to cook them at all!




What’s all the hype about?

Brussel sprouts are considered a cruciferous vegetable – right up there with broccoli, cauliflower, cabbage and kale. They are high in vitamin C and K, fiber, folate, and antioxidants and there has been a lot of research and articles written about the sprouts cancer fighting potential.


So if you haven’t given brussel sprouts a chance or have had a bad experience with stinky overcooked sprouts I urge you to give them another shot!



Shredded Brussel Sprout Salad with Maple Vinaigrette
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4-6
  • [b]For the Salad[/b]
  • 1/2 cup chopped pecans, toasted
  • 12oz brussels sprouts
  • 1/2 cup dried cranberries
  • 1/2 cup gorgonzola cheese crumbles
  • 1 pear, chopped into small cubes
  • 3 tablespoons extra virgin olive oil
  • 2 jumbo shallots, thinly sliced into rings
  • Salt[br][br]
  • [b]For the Maple Vinaigrette[/b]
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon pure maple syrup (not pancake syrup)
  • 1 teaspoon Dijon mustard
  • Salt and pepper
  1. Heat a pan over a medium-low heat and toast the chopped pecans until golden brown and fragrant. Remove from heat and set aside.
  2. Holding the bottom core of the sprout, thinly slice into ribbons and place in a large serving bowl. Discard the cores.
  3. Add the dried cranberries, toasted pecans, gorgonzola cheese, and pears.
  4. Heat olive oil in a skillet over medium-high heat. Add half the shallots then fry until light golden brown, approx 1-2 minutes.
  5. Scoop the shallot onto a paper towel-lined plate to drain and sprinkle with salt then repeat with remaining shallots.
  6. Add fried shallots to the rest of the salad. Toss to combine.[br][br]
Maple Balsamic Vinaigrette
  1. Combine the olive oil, balsamic vinegar, pure maple syrup, Dijon mustard, salt and pepper together in a jar and shake to combine.
  2. Pour the dressing over salad then toss to coat and serve immediately.
Serving size: 1.5 cups
Make sure to use pure maple syrup and not pancake syrup.[br][br]If you want to make this ahead of time I suggest keeping the fried shallots stored separately and heating them in a toaster over prior to dressing and serving the salad.[br][br]21 Day Fix container equivalents for a 1.5 cup serving: 1 green, 0.25 purple, 1 blue, 1 spoon[br][br]Recipe adapted from [url href=”; target=”_blank”]Iowa Girl Eats[/url]