Tag Archives: maple-glazed salmon

4 Bridges Training {Week 8} + Meal Plan

Whew! Another week of training down. Last week went pretty well. I shifted all of my runs back a day because I was too exhausted from traveling to run on Tuesday. I’m back on track after my long run (8 miles) today though.

Unfortunately, I’m starting to have a lot of trouble with my right foot again. I have very high arches, which makes me prone to plantar fasciitis. If you don’t know, plantar fasciitis is a common problem among runners that causes pain in the heel and underside of the foot. The pain is especially bad with first steps in the morning. Fortunately/unfortunately I am quite familiar with plantar fasciitis, and I know what helps me. I wear orthotics, but it might be time to break out the old night splint. I also need to increase my stretching and start icing my heel at night. If the pain doesn’t subside some, I will cross-train more this week to give my foot a break.  It’s a bummer, but at least I know what to do about it.

On a good note, I’m back to posting my meal plans. I’m going to try to post a recipe on Brown is the New Pink soon. It’s been a while!


4 Bridges Half-Marathon Training – Week 8

Monday: Yoga + strength

Tuesday: 4.5 miles

Wednesday: 3 miles or cross-train

Thursday: 4.5 miles + strength

Friday: Rest

Saturday: Cross-train for 50 minutes

Sunday: 9 miles

Meal Plan- Week of 9/15/14

Monday: Turkey Stuffed Peppers

Tuesday: Grilled Chicken Sandwiches + Homemade Sweet Potato “Fries” + Salad

Wednesday: Maple Glazed Salmon + Couscous + Broccoli

Thursday: Slow Cooker Chili

Friday: Dinner Out

Saturday: Chicken Enchilada Casserole

Sunday: Leftovers/Wing It

Advertisements

New Favorite Salmon Recipe

I may or may not have set off the smoke alarm making it, but Derek and I agree that the salmon I made tonight is a new favorite.

Before I get to that recipe, here’s what I ate today:

Breakfast:

  • slice whole wheat toast
  • peanut butter
  • banana

Lunch:

  • raw veggies (broccoli, cauliflower, and carrots)
  • Bolthouse Farms Classic Ranch for dipping (Love this stuff! It’s made with yogurt.)
  • Trader Joe’s Chicken Gyoza Potstickers
  • low-sodium soy sauce mixed with Sriracha for dipping

Trader Joes chicken gyoza

Snacks:

  • pear
  • tortilla chips
  • fresh salsa

Dinner:

  • maple-glazed salmon
  • couscous
  • oven roasted asparagus (tossed in olive oil with salt, pepper, garlic, and parmesan cheese)

 

 

IMG_1089

Dinner was quick and easy tonight. I will definitely make this combination when I have a busy week. The entire meal took me about 25 minutes. I cooked the asparagus for 8 minutes on 425 degrees to start. While it was cooking, I put the spice rub on the salmon and started boiling water for the couscous. Then I finished the couscous while the salmon cooked. Aside from the spices, there are few ingredients and everything cooked very fast. It’s a good option when you don’t have a ton of time.


Now for the maple-glazed salmon recipe. I substituted a few things, but I followed this recipe from Cooking Light. Next time, I will probably grill the salmon instead of broiling it. The food was delicious, but I set off the smoke alarm. Fail. It was my first time broiling anything at our new place, and it apparently has a sensitive alarm. Whoops.

Maple-Glazed Salmon from Cooking Light

Ingredients:

  • Spice mix (all teaspoons- 1 paprika, 1/2 chili powder, 1/4 cayenne pepper*, 1/4 cumin, 1/4  sugar*, 1 salt)
  • 4 salmon fillets
  • 2 Tbs maple syrup

*I used cayenne pepper for added spiciness. The recipe calls for brown sugar, but I didn’t have any on-hand so I used a little bit of regular sugar instead.

Instructions: 

1. Pre-heat broiler. (If you’re like me and don’t have a broiler pan, a cooling rack on top of a cookie sheet works just as well.)

2. Rub spice mix over the salmon fillet.

IMG_1091

3. Broil fish for ~5 to 6 minutes

4. Brush maple syrup on salmon filets.

5. Broil fish for ~1 more minute.

IMG_1094

Enjoy!

Carrots 'N' Cake

Social worker by day; wannabe foodie by night.

Fairly Southern

Welcome to my fair trade, eco-friendly, socially conscious front porch

Meg Goes Nom Nom

Nomming my way through Ann Arbor.

Avocado a Day

Social worker by day; wannabe foodie by night.

Summer Tomato

Get healthy and lose weight without dieting

gaygeeks.wordpress.com/

Authors, Artists, Geeks, Husbands

She Likes It Fresh

Keeping it fresh, one bite at a time.

A Dash of Data

Fun-sized bites of data analysis

Food 4 Your Mood

A journey to the Gastronomy Universe. A one-stop destination for foodies, chefs and wannabes.

wellfesto

hacking health, designing life

Food : NPR

Social worker by day; wannabe foodie by night.

A Journey Back To Health

Welcome to my journey...

Social Justice Solutions

Social Workers For Social Welfare