Krystyn Strother


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Easy Prosciutto Wrapped Cod with Lemon Spinach



  • 4 skinless cod fillets
  • 4 think slices prosciutto
  • 1 tsp olive oil
  • 3-4 bunches of spinach, thick stems removed
  • 2 Tbls olive oil
  • 2 lemons, 1 juiced the other cut into wedges


Heat broiler with rack about 4 inches from the broiling element. Season cod with salt and pepper. Wrap each piece of cod with one slice of prosciutto slice. Rub with teaspoon of olive oil and place on baking sheet. Broil about 8-12 minutes until prosciutto is bowned and fish is opaque. Sever with lemon wedges

In a large skillet heat the 2 tablespoons oil over a medium flame. Add as much spinach as the skillet will fit and season with salt and pepper. Toss and as the spinach begins to wilt add more until all is in pan and wilted and tender. 4 to 6 minutes. Sprinkle with the lemon juice and toss. 

Bacon Apple Chicken Burgers


It's that time of year. The BBQ starts to make a comeback, unless you cook like Camille over at Wayward Spark, and the need for inspired burgers starts to tug. This tasty meat snack is a staple during the warmer months, and leftovers can be reheated for breakfast. Just add a big bed of greens and you've got yourself a meal!


  • 2-2 1/2 pounds ground chicken or ground turkey
  • 8 oz bacon (if using 2 1/2 pounds ground turkey, you can use 10oz of bacon)
  • 1 large apple (good cooking varieties are Granny Smith, Fuji, and Rome Beauty)
  • 1 medium onion
  • 2 tsp fresh rosemary, finely chopped
  • 1/2 tsp salt or truffle salt


  1. Place bacon in a cold frying pan and then turn on the heat to medium-high.  Cook, flipping once or twice, until bacon is crispy.
  2. Meanwhile, very finely dice onion and apple (you could also grate the apple if dicing is too much work).  Chop the rosemary.
  3. When the bacon is crispy, remove it from the pan and add the onion to the bacon fat in the pan.  Saute 5 minutes over medium-high heat, stirring occasionally, until onion is starting to soften.  Add the apple and rosemary and continue sauteing until onion is browned and both onion and apple are soft (about 5-8 more minutes, depending on how finely diced your onion and apple are).
  4. Once bacon has cooled enough to handle, chop into small pieces (think bacon bit size).
  5. Combine ground chicken, bacon, apple and onion mix, and salt in a bowl.  Mix well with your hands.  Form into patties.  If your pan cooled down, heat it back up over medium  heat (if it’s still hot, just turn the element down to medium).  You may want to add a tablespoon of cooking fat (more bacon grease would be great, but you can use whatever cooking fat you have on hand).  Add the patties to the pan (you might want to cook in batches).
  6. Cook patties, flipping once half way, until fully cooked (internal temperature should be 160F and I definitely recommend checking with a meat thermometer).  This will take 15-25 minute total, depending on the size of your patties.

Seared Cod with Fresh Herb Sauce


Quick, easy and super super delicious. This treat is Paleo friendly and supplies a great source of Omega-3 and herbs for health.


  • 4 cod filets
  • 1 Tablespoon chives, minced
  • 1 Tablespoon fresh parsley, minced
  • 2 garlic cloves, minced
  • 1 shallot minced
  • zest of half a lemon
  • 3/4 cup coconut milk
  • 6 Tablespoons ghee or butter, melted
  • Sea salt + fresh ground black pepper


  1. Preheat oven to 400F. Season each filet with sea salt and black pepper
  2. In a small bow, combine the ghee or butter, garlic, shallot and herbs
  3. Preheat a skillet over medium-high heat.
  4. Once skillet is hot, pour herb butter in the skillet and place the fish in the pan. Sear the fish filets on both sides (about 2 minutes per side).
  5. Transfer the fish to a baking sheet and cook in the oven for 7 minutes.
  6. Pour the coconut milk and lemon zest in the skillet with the herbs and butter you cooked the fish in. Bring to a simmer, scraping the bottom and sides.
  7. Take the fish out of the oven, put on a plate and gently pour the coconut sauce over top. 

Easy + Seasonal Provençal Stew


I love dishes that are easy and cheap. You don't have to chop your veggies perfect and you can omit the ones that you don't like. This dish is super versatile - feel free to use whatever looks good at the market. I like to roast all of the vegetables on a Sunday afternoon and have them available for use throughout the week. Need more veggies in your breakfast? Put an egg on it and you have yourself a delicious and hearty morning meal.


  • 1 large eggplant, cut into 1 inch pieces
  • 4 medium zucchini, cut into 1 inch pieces
  • 1/2 cup plus 2 tablespoons extra-virgin olive oil
  • 2 tablespoons coarsely chopped fresh thyme
  • Coarse salt and fresh ground pepper
  • 4 garlic cloves, minced
  • 2 onions, halved and cut into half-moons
  • 6 pounds tomatoes, peeled and cut into quarters, seeds discarded (canned is a option too)
  • 2 bell peppers, 1 red 1 yellow - roasted and cut into 1/2 inch strips
  • 1/2 cup coarsely chopped fresh basil
  • 1/2 cup coarsely chopped fresh flat-leaf parsley


Preheat oven to 400F. Place eggplant, zucchini, 1/2 cup oil, and 1 tablespoon thyme in a bowl and toss to coat. Place on large rimmed baking sheet in an even layer and season with salt and pepper. Roast, tossing occasionally, until golden, about 1 hour

2 Heat remaining 2 tablespoons oil in a large, deep skillet over medium-high. Add garlic and onions; cook, stirring frequently, until soft, about 4 minutes. Add tomatoes and pepper; cook until tomatoes are soft, about 7 minutes.

3 Add roasted eggplant and zucchini, 1/4 cup basil, and remaining tablespoon thyme. Season with salt and pepper. Reduce heat to medium-low; simmer, stirring occasionally, until vegetables are very soft, about 30 minutes. Stir in parsley and remining 1/4 cup basil. Cook just until heated through, about 1 minute more.

This dish is great hot or at room temperature. Try it on a bed of rice, polenta or on it's own.



How to peel tomatoes

How to roast peppers

California Salmon + Veggie Bowls

You can prep all of these ingredients ahead of time and use them in varying recipes like the roasted veggie soup. Add any extra salmon to salads and use the rice with veggies and greens. 



For the salmon:

  • 1 lb salmon filet
  • 1/4 cup olive oil
  • 4 cloves garlic, minced or grated
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon pepper
  • 1/4 teaspoon cayenne
  • 1/2 teaspoon smoked paprika
  • 1/4 cup fresh parsley, chopped (may sub 1 tablespoon dried)
  • 1/4 cup fresh basil, chopped (may sub 1 tablespoon dried)
  1. In a large bowl combine the olive oil, garlic, onion powder, pepper, cayenne, smoked paprika, parsley and basil. Add the chicken and toss well. Cover and place in the fridge. Preheat oven to 400F. Once oven is preheated removed salmon from fridge and roast until cooked through, about 12 minutes. Let cool, place in air tight container.

For the rice:

  • 1 cup of rice cooked according to package directions

For the roasted veggies:

  • 1 bunch carrots
  • 1 bunch beets, peeled and cut into wedges
  • 1 bunch pink radishes, stemmed and halved
  • 1 large sweet potato
  • Salt and pepper to taste
  • 1/2 teaspoon ground cumin
  • 6 garlic cloves finely chopped
  • 1 1/2 teaspoon honey
  • 2 Tablespoons olive or coconut oil
  • 1 1/2 teaspoon chopped fresh oregano
  1. Preheat oven to 400F. Cube potato into 1 inch squares. Place veggies into bowl and set aside. In a smaller bowl combine salt, pepper, cumin, garlic, honey, oil and oregano. Pour over veggies and mix well. Spread vegetables in one layer on a parchment paper lined baking sheet. Roast for 40 to 50 minutes or until the vegetables are tender when pierced with a fork.


  • 2 avocados, mashed very well
  • juice of 1 lemon
  • 1/2 cup fresh parsley, chopped
  • 1 clove garlic, minced or grated
  • salt + pepper, to taste
  • 1 pint grape tomatoes, halved
  • 1/4 cup walnuts, toasted


Place cooked salmon in a shallow baking dish. Add a small pat of butter or ghee to the top OR add enough water and a squeeze of lemon to cover the bottom of the dish.

Once oven is preheated, bake about 5 minutes. 

Reheat the rice and roasted veggies on the stove top with a small amount of water or stock. Feel free to add cayenne or chili flake to spice things up a bit.

Remove salmon from oven, rice and veggies from stove top. 

Add the mashed avocados to a bowl. Stir in the lemon juice, parsley, garlic and salt and pepper to taste. Mix well.

Place rice, veggies and salmon into bowls. Add a large dollop of the avocados and then add the fresh tomatoes and walnuts.

Zucchini Pizza Crust



  • 8 cups shredded zucchini
  • 2/3 cup flour almond flour
  • 2 cloves garlic, pressed or minced
  • 3 tsp dried oregano
  • 1 tsp basil
  • 2 eggs, beaten
  • 1/2 tsp salt


Preheat oven to 550F with a pizza stone pre baking in it.

In a large bowl, toss the zucchini with 1 teaspoon coarse salt and set aside for 15 minutes. Squeeze the excess moisture out of the squash by wrapping it up in a clean tea towel or piece of cheese cloth and wringing it out, discarding the water.

Once all of the excess moisture has been wrung out and discarded, place the shredded zucchini back into the bowl and add the flour, garlic, oregano, basil, eggs, and salt.

With your hands, incorporate all of the ingredients together. Place the zucchini mixture onto a piece of parchment paper at least 15” in diameter, set on something solid that will make it easy to transfer into the oven.

Using your fingers, spread the zucchini crust mixture to form a circle about 14” in diameter, 1/2" thick. Pinch the edges up so that it forms a nice crust.

Once the pizza crust has been shaped, transfer the crust on the parchment paper onto the heated pizza stone in the oven.

Bake for 8 minutes or until the crust starts to brown.

Once the zucchini crust has baked for 8 minutes, transfer the pizza on the parchment paper out of the oven, onto the solid surface you used before.

Top the pizza with sauce and any additional toppings that you'd like. Once the toppings are on, transfer the pizza on the parchment paper back onto the heated pizza stone in the oven and bake for an additional 4 minutes.

Apple + Squash Gratin

This is dish is great as a side and easy to bring to your next potluck. Feel free to use other kinds of squash in this recipe; delicata or kabocha a great substitutes.



  • 3 Tbls olive oil
  • 2 Leeks, white part only, thinly sliced, washed well and drained
  • 2 Tbls water
  • Salt and pepper
  • 1/2 cup dry sherry
  • 1 Tbls chopped fresh sage leaves, plus whole leaves for garnish
  • 1 pound butternut squash, peeled, seeded and cut into 1/8 thick slices*
  • 1 pound apples, such as Gala, Cortland, Baldwin, or Macoun, peeled, halved, cored and cut into 1/8 inch thick slices*
  • 2 ounces finely grated Parmigiano-Reggiano (optional)


1 Preheat oven to 350F. In a 10-inch skillet, heat 2 tablespoons olive oil over medium. Add leeks and the water; season with salt and pepper. Cook, stirring occasionally, until leeks begin to brown, about 10 minutes. Add sherry and sage and cook, stirring, until liquid is reduced to a glaze, about 3 minutes.

2 In a 2-quart shallow baking dish, arrange squash in overlapping layers; season with salt and pepper. Spread leeks evenly over the squash. Arrange apples in an overlapping layer over the leeks. Brush apples with remaining tablespoon oil. Cover tightly with parchment, the foil. Bake 45 minutes.

3 Uncover and sprinkle cheese, if using, over the top. Raise oven temp to 450F. Continue baking until the cheese has melted and is golden brown, about 10 minutes. Let cool 10 minutes before serving, garnished with sage leaves.

*A food processor or mandolin works well here.

Favorite Stir Fry Sauce

I love this sauce. I put it on veggies, protein, grains ALL the time. 



  • 2/3 cup soy sauce
  • 1/2 cup chicken broth
  • 1/3 cup rice wine or rice vinegar
  • 1 Tbsp. sesame oil
  • 1 tablespoon minced garlic
  • 1 tablespoon minced ginger
  • 3 teaspoon tapioca flour OR 2 Tbsp. arrowroot powder**


1. Place all ingredients EXCEPT tapioca flour into jar and shake.

2. Once well combined pour a few tablespoons of liquid out and mix tapioca flour until combined. Whisk or use a fork until no lumps remain. 

3. Add tapioca mixture to other mixture and shake. 

**You can use arrowroot powder as well but you will need to heat the sauce up. This can be done by adding your sauce to veggies when stir-frying. 

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