Lime-Honey Glazed Salmon with Warm Black Bean and Corn Salad



A family favorite! Zesty, fresh and delicious. I took one of our go-to meals and made it clean. You will really enjoy the various flavors in this dish.

The usual: I introduced organic and natural ingredients to the recipe in place of the over processed items.

What’s new? I used olive oil cooking spray and cut the olive oil and fat in half. I used more garlic to combat the abundant lime juice and waited until the end to taste and season the bean and corn salad, as to not add so much salt. Here’s another tip: I gently poured some of the remaining marinade onto the salmon after placing the fillets in the skillet to cook. This ensures that there will be more of the glaze adhering to the salmon and results in a caramelization of the marinade. Making the salmon all that more savory!

The second juice of a lime is necessary. I know it sounds like too much, but it pairs perfectly with the fresh cilantro and brings all the flavors together in the finished salad. This is a smaller recipe and you probably won’t have any left overs. If you do, the salmon and the salad make a delicious filling for tacos. Just add fresh shredded lettuce, diced tomato, dash of hot sauce and a slice of avocado. Another “left-over remix” recipe for ya!

Below is the revised Rachael Ray recipe. You will need two separate skillets and have all the prep work done before starting. It will make a big difference!

INGREDIENTS: Makes 4 servings.

2 tablespoons extra virgin olive oil
olive oil cooking spray
1 medium onion (chopped)
4 garlic cloves
1 teaspoon red pepper flakes
1 teaspoon ground cumin
3 tablespoons honey
1 teaspoon chili powder
4 (6 ounce) salmon fillets
1 red bell pepper (cored seeded and chopped)
1 (10 ounce) box frozen corn (defrosted)
1/2 cup chicken stock or 1/2 cup broth
1 (15 ounce) can black beans (rinsed and drained)
3 tablespoons fresh cilantro (chopped)
2 limes (juiced)


1. Spray a medium to large skillet with olive oil spray and preheat over medium heat. Add onions, garlic, red pepper flakes, cumin, salt and pepper. Cook, stirring occasionally for about 3 minutes.

2. While the onions are cooking, preheat a medium non-stick skillet over medium-high with the remaining 2 tbsp of EVOO.

3. In a shallow dish, combine the juice of 1 lime, honey, chili powder, salt and pepper. Add the salmon fillets to the lime-honey mixture toss to coat thoroughly. Add the seasoned salmon to the hot skillet and cook until just cooked through, 3 minutes on each side. 4 minutes for thicker fillets.

4. To the cooked onions, add the bell peppers and corn kernels. Cook for one minute. Add the chicken broth and continue to cook for another 2 minutes. Add the black beans and continue to cook until the beans are just heated through. Remove this skillet from the heat and add the juice of the second lime and the cilantro. Stir gently until cilantro wilts and taste to adjust salt and pepper seasoning.

5. Serve the salmon on top of the warm black bean and corn salad.

One serving is one 4 oz fillet and about one cup of the salad. Feel free to serve a mixed greens salad in a light balsamic vinaigrette to preface this very fresh meal. WeWa info will be posted on the community FB page. Enjoy & Salud!

Slow Cooked Stout and Chicken Stew



Guinness? Yes! Just in time for Saint Patrick’s Day. Here is a hearty stew that will fill you up and warm you up! Another hubby favorite- can you blame him?

The usual: I used organic and natural ingredients. Swapped out ingredients with these cleaner alternatives for a clean stew. Next time I will do some research with enough time ahead to find an organic stout to use. Do you have a fave org beer?

What’s new? I used uncured and nitrate/nitrite free bacon. Applegate makes clean Turkey Bacon, so if you can get your hands on that, that would be even better for a light stew. In exchange for dried thyme, I used Herbs de Provençal. The thyme, sage and other herbs and spices in this suited the stew well and added robust flavor to another wise low-sodium meal.

Below is the revised “Eating Well” recipe for this satisfying stew. I used a 5 qt Crock Pot for 8 hours on Low Heat- you may also make this stew on High Heat for 4 hours in a 5 qt slow cooker.

INGREDIENTS: Makes 8 servings.

6 tablespoons plus 1/2 cup organic all-purpose flour, divided
1 teaspoon sea salt, divided, plus more to taste
1/2 teaspoon freshly ground pepper, plus more to taste
2 1/2 pounds organic boneless, skinless chicken thighs, trimmed
4 teaspoons organic extra-virgin olive oil, divided
3 pieces uncured bacon, chopped
1 2/3 cups Guinness Draught beer or other stout
1 pound organic whole baby carrots or large carrots cut into 1-inch pieces
1 8-ounce package organic cremini or button mushrooms, halved if large
2 cups chopped organic onion
4 cloves garlic, minced
1 1/2 teaspoons Herbs de Provençal*
1 cup reduced-sodium organic chicken broth
2 cups frozen organic baby peas, thawed


1. Combine 6 tablespoons flour with 1/2 tea-spoon each salt and pepper in a shallow bowl. Dredge chicken thighs in the mixture to coat completely; transfer to a plate.

2. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add half the chicken and cook until well browned, 2 to 4 minutes per side; transfer to a 5- to 6-quart slow cooker. Reduce heat to medium and repeat with the remaining 2 teaspoons oil and chicken thighs. Arrange the chicken in an even layer in the slow cooker.

3. Add bacon to the pan and cook, stirring often, for 2 minutes. Sprinkle the remaining 1/2 cup flour over the bacon and cook, stirring constantly, for 2 minutes more. Add stout and use a wooden spoon to scrape up any browned bits from the bottom of the pan. Pour the mixture over the chicken. Add carrots, mushrooms, onion, garlic and Herbs de Provençal*, spreading in an even layer over the chicken. Pour broth over the top.

4. Cover and cook until the chicken is falling-apart tender, 4 hours on High or 7 to 8 hours on Low.

5. Stir in peas, cover and cook until the peas are heated through, 10 minutes more. Season with the remaining 1/2 teaspoon salt and pepper.

One serving is one cup. This is a very hearty stew. Thick. I suggest using a third more of the chicken broth to thin it out. Don’t forget the peas, I did! Hahaha! Feel free to freeze left over’s and enjoy on a cool night. Enjoy & Salud!

*Revised ingredient from original recipe. All other ingredients have been updated by using organic and natural ones.