POP Nutrition: Oven Roasted Tempeh And Salmon Fish Cakes

Hi guys,

I had a great kettlebel workout on Saturday and my boyfriend was able to join me. So that was awesome. Then on Sunday I had my YogaFit training so today I am taking a break, although I did a 90 min gentle yoga focusing on  myofascial self massage, chest, back, T-band stretches (those get really tight and painful due to strength training). So today I will be bringing you a new recipe to try.

As you know I am getting ready for the august bikini competition and I am also Russian Orthodox so lent is in full force which actually makes it easier to give my my weekend gelato treats 🙂 which I have to cut out due to the competition prep since sweets is something that I give up for lent. I love our local Argentine gelato cafe. It is out of this world, after trying it for the first time, because my bf is half Italian, I never went back to regular sherbet or ice-cream.

Anyway, I also know that we all will benefit from a little more fish in our diet, plenty of omega-3 and also a variety since one cannot survive and stay sane on chicken breast only (I also prefer the dark meat, may be it is the Russian in me). So I decided to try combine salmon cakes and tempeh. One serving of tempeh contains more fiber than most peoples consume in one day. And we all know that fiber is essential for a healthy digestive tract as well as preventing many chronic diseases.


  • 2 tsp Crushed Garlic
  • 1 8 ox Tempeh
  • 2 lb Salmon
  • 2 Whole Eggs
  • Oat Bran (for coating)
  • Onion Powder
  • Red Pepper Flakes
  • Paprika
  • 2 tbsp Fresh Lemon Juice

For the Sauce:

  • 1/4 cup Balsamic Vinegar
  • 1/4 cup Olive Oil
  • 1 Small Cucumber
  • Red Pepper Flakes
  • 1 tbsp Honey Dijon Mustard
  • 1 tsp Fresh Lemon Juice
  • 1 packet Stevia
  • Onion Powder
  • Garlic Powder

Cooking Instructions:

  1. In a blender combine tempeh, spices, and eggs. Blend until smooth.
  2. Take salmon stake and place it in a blender. Blend for a bit so it still has salmon stake chinks for texture.
  3. Combine tempeh blend and salmon.
  4. Shape cakes into small cakes, lightly coat in oat bran.
  5. Preheat the over to 400 F and bake for 20 min or until lightly golden brown.
  6. To make the sauce: finely chop cucumber, and mix all the ingredients together.



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POP Nutrition: Heavenly-Creamy Seafood Medley with Jasmine Brown Rice Flour Ravioli

Hi guys, For New Year’s my boyfriend bought me a flour mill. I know, most woman want perfume and diamonds, well I want that too but I also love bagels and ravioli and good luck finding Ezekiel bagels or ravioli. If you know a place please that makes them please let me know. But for now, I choose a flour mill over diamonds and gold 🙂

I will be posting Ezekiel bagels and pita recipes soon but this weekend we are doing Creamy Seafood Medley Jasmine Rice Flour Ravioli from scratch. And, yes I really mean form scratch.  I am always salivating for the lobster creamy ravioli that my boyfriend makes but I wanted to cut the fat and make it whole grain or rice flour to give it a little more nutritional value.

You will need the following ingredients (or yes I always cook for a party so cut down on the ingredients if you cooking for just yourself ):

  • 1.5 lb Jasmine Brown Rice (I love Trader Joe’s brand)
  • 3 whole eggs and 3 egg yolk Eggs
  • 7 oz Light Coconut Mil
  • 14 oz Cans Unsalted Plus Tomatoes (whole & peeled)
  • 16oz Bag Large Wild Shrimp
  • 8 oz Shredded Cheese (Parmesan, Asiago, Fontina, & Mild Provolone)
  • 8 oz Bag Seafood Medley
  • 8 oz Bag Langostino Tails
  • 8oz Wild Large Shrimp
  • 8 oz Wild Scallops
  • 8 oz  Babe Carrots
  • 8 oz Bag Celery
  • 16 oz Soy Milk Creamer or Regular Creamer
  • Extra Virgin Oil for boiling pasta
  • 1 Medium Red Onion
  • Curry Powder to Taste
  • Chives
  • 1/2 Head of Garlic
  • Roasted garlic and red pepper flakes
  • Dried basil and cilantro

Pasta Cooking Instructions:

  • Mill jasmine brown rice using the finest grade setting on the flour mill

  • Take 4/5 of the the milled rice flour, add eggs and egg yolks, and mix until smooth and can me more or less easily taken off for your hands
  • Once done, take a cutting board, dust flour so when you transfer the dough it will not stick, cover with a towel or plastic wrap and leave for 45 min
  • Dust the table and knead the dough until is elastic and smooth (you will end up using the rest of the 1/5 of the flour)
  • To make ravioli, you will need pasta making machine with a ravioli cutter attachments or you can cut them by knife.
  • Cut dough into two fist size pieces 
  • Then roll out each piece with a rolling pin to make sure it can go through the pasta flattener
  • Once ready cut of the end with a pasta cutter to make sure it is the same width as the ravioli cutter attachment

  • Take the flat and cut dough sheets and put it through the ravioli attachment

  • After putting the dough through the ravioli attachment,  place the dough pieces on a table and fill in with 1 tsp of the seafood mixture (directions below)

  • Cover with the second half and use a bit of water along one side to close the ends by slightly squeezing them together

  • Fill up a pot with water and bring it to boil
  • Add a bit of olive oil and add ravioli one a time
  • They should be cooked once all are floating at the top; however, since we are using brown rice flour leave them boiling for another 10  min or so to make them softer.

Sauce and Ravioli Stuffing Cooking Instructions:

  • In a pot bring to a boil about a gallon of water and place all the seafood
  • Cook until shrimp and seafood its pink it might need a little more time for the scallops
  • Drain most of the water but keep 5 cups for the sauce
  • Slice babe carrots, celery, chives, and onions

  • Put the 5 cups of the seafood broth into a large pot, add sliced carrots, celery, chives, onions, 1 tsp garlic, curry powder, and reduce until half of the liquid is evaporated (keep it boiling on low so it will not burn, and stir frequently)
  • In the meantime, combine all the seafood, roasted garlic flakes, red pepper flakes, dried basil, cilantro, and 1 cup of cheese in a blender
  • Pulse seafood mix until slightly chunky
  • Split the seafood medley into 2 parts
  • Add half of the mixture into the sauce and use the other one for ravioli filling
  • Once the sauce is reduced to a half of the original amount add creamer, light coconut milk and keep reducing on low
  • In the meantime saute 1/2 onion, with 1/2 cup oat bran, and 1 tbsp olive oil and then fold the mixture into the broth
  • Keep reducing until designed consistency (I like mine a little on the runny side) then add 1/2 seafood blend and cooked ravioli, simmer for 5 min.

Serve right away and enjoy this healthy, fiberfill, omega 3 plentiful, tasty, and nutritious meal without any guilt.


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