Food Guide

January 15, 2017

 So excited you stop by to visit us. I can’t wait for you to have access to our food guide.


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Thai Baked SalmonMeal Prep Symbol green

Try broiling salmon instead of baking because it is such a delicate meat that cooks fast. A blast of heat on the outside is enough, just like with steak. You want fish to retain its natural juices and moisture. The texture is amazing and the taste is delicious! Serve with brown rice to make this a Green and Yellow recipe Or just veggies to stay in the Green list only.



6 oz salmon fillets, skin on or off
Pinch of salt
1/2 cup + 2 tbsp Thai sweet chili sauce, divided
2 – 3 tbsp green onions, chopped
Cooking spray



In a large baking dish, lay down salmon fillets in a row. Each fillet – sprinkle with a pinch of salt and top with 1 tbsp Thai sweet chili sauce. Brush or rub with your fingers to coat fish with sauce evenly on top, bottom and sides. Cover and let marinate in the fridge for at least 2 hours or overnight is the best (up to 24 hours).
Turn on oven’s broiler on High and position top oven rack 5″ – 6″ below the heat source. Line large baking sheet with parchment paper, spray with cooking spray and place salmon fillets skin side down (if any). Coat with remaining marinade from the dish (if any).
Broil for 8 minutes, rotating baking sheet once. Remove from the oven and brush top of each fillet with 2 tsp of Thai sweet chili sauce. Return to the oven and broil for another 5 minutes or until salmon has caramelized. Serve hot garnished with green onions, extra sauce (if desired)

Thai Sweet Chili Sauce


1/2 cup maple syrup
1/4 cup water
2 tbsp white vinegar
1 tbsp cornstarch
1 small garlic clove, crushed
1 tsp salt
1/2 tsp chili flakes


In a small saucepan, whisk all ingredients until combined. Bring to a boil, reduce heat to low and simmer for 10 minutes or until thickened.


Denise & Emily

10 responses to “Food Guide”

  1. Patty Bradford says:

    Thanks ladies for all this great information. I can’t wait to use this food guide this week.

  2. Janeen Thomas says:

    LOVE the food guide. It’s just what I’ve been needing. So excited to get going on this.

  3. Roy Lindhardt says:

    Cool! Getting psyched!

  4. Jody Wojtasek says:

    THANK YOU. The water intake is going to be hard hard hard mental block!

  5. Mikalyn Paulson says:

    I love the food guidelines document!!!

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