Teriyaki salmon udon & vege

Serves 2

  • 2 x 100g pack udon noodles
  • 1 red onion sliced
  • 1/2 cup cauliflower rice
  • 2 bok choy
  • 1 wonbok (grew in vegepod)
  • 1/2 capsicum
  • 1tb pure sesame oil
  • 2 cups chicken stock
  • 2tb Teriyaki sauce
  • 2 salmon fillets boneless skin free


  1. Chop vegetables similar size pieces for even cooking
  2. Place 1/2 oil in skillet with vegetables and saute until almost cooked through. Add 1/2 teriyaki sauce and mix through.
  3. Divide between 2 serving bowls.
  4. Sprinkle skillet with 1/2 of the remaining oil (cook udon noodles in 2 batches 1 packet per person) and add 1 cup chicken stock with 1 packet noodles. Stir until noodles are cooked add to 1 serving bowl and repeat.
  5. Steam salmon in microwave steamer for 6 minutes while you cook remaining noodles.
  6. Place noodles in 2nd bowl. Salmon on top of each bowl. Add 1/2 remaining teriyaki sauce in each bowl, gently mix well.

Baked Salmon

Ingredients serves 2


  • 2 salmon fillets boneless
  • 1tb brown sugar


  • 1 Zucchini
  • 1 carrot
  • 1/2 onion
  • 3 button mushroom
  • 1/2 cup cherry tomatoes baby
  • 1tb organic butter
  • 1tsp thyme
  • 1tb 100% canadian malpe syrup


  • 1/2 packet pommes
  • Cooking spray


  1. Preheat oven 180*c
  2. Spray baking dish and a baking tray with cooking spray
  3. Add salmon to baking dish and sprinkle brown sugar overtop of salmon
  4. Place pommes on a tray and spray with cooking spray
  5. Bake for 20 minutes

  1. Cut vegetables into even size pieces
  2. Cook vegetables in non stick skillet until cooked through then divide between 2 serving plates
  3. Place pommes in skillet and toss until brown

  • Serve with salmon and pommes

Salmon pie

Salmon pie w steamed vegetables with maple syrup and butter

Salmon pie

Serves 1

  • 100g salmon fillet skinless and boneless cubed


  • 1Tb organic butter
  • 1tsp Dijon mustard
  • 1tsp American mustard
  • 1tbs organic flour
  • 1/4 organic carrot diced
  • 1/4 celery stalk diced
  • 2tb leek diced
  • 1tb thickened cream
  • 1/4 lemon juiced


  • 1/2 organic sweet potato mash
  • 1tsp maple syrup
  • 1 white potato mashed
  • 1tb cheddar truffle cheese grated


  1. Cut ingredient as listed
  2. Cook sauce first with all ingredient in saucepan
  3. Cook until thickens then turn off heat. Stir.
  4. Place diced salmon in large ramekin cup
  5. Mix salmon with sauce
  6. Cook potatoes in microwave steamer, place maple on sweet potato,  cook for minutes 6min
  7. Place potato in rice masher
  8. Place mash on top of sauce
  9. Spread with grated cheese
  10. Cook with steamed vegetables for 6 minutes on high in microwave

Make steamed vegetables

  • 1 yellow squash quartered
  • 1/2 bunch broccolini heads
  • 1tb maple syrup
  • 1tsp organic butter


  1. Cut ingredient as listed
  2. Place vegetables in separate ramekin with maple and butter
  3. Cook on high for 6 minutes in microwave  with above fish pie

Tuesday meals


I had

Breakfast toastie #1

Hubby had

Kale bacon mushroom and cheddar truffle cheese


I had same but fp4h recipe

First Place For Health Beyond Free Study Zesty Mediterranean quinoa quinoa salad

Hubby had

Quinoa, tomato, red onion, avocado dip, low fat feta,fresh parsley with fp4h dressing


Recipe in separate post

Pizza hut inspired base and sauce. Serves 2