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  • Baked Salmon with Zoodles & Quinoa





    Baked Salmon With Zoodles & Quinoa

    Weeknight Wow: Your New Favourite Salmon Dish

    This Baked Salmon with Zoodles and Quinoa isn’t just a meal; it’s a fresh take on feel-good, nutrient-packed food. This dish brings together perfectly marinated salmon, tender zoodles, and fluffy quinoa for a blend that’s light, satisfying, and full of flavor. With a hint of spice, a dash of sweetness, and a pop of texture from black sesame seeds, every bite is an invitation to savor simple, wholesome ingredients that shine.

    Whether you’re looking for a quick weeknight dinner or a meal that feels a little special without much fuss, this salmon dish is your go-to. Ready in under 30 minutes, it’s proof that clean eating can taste as good as it looks!

    For my bariatric friends: This is a great choice for us. First, it’s high in protein, thanks to the salmon and quinoa combo—an absolute must for post-surgery nutrition. Protein helps keep you fuller longer and supports muscle repair and overall recovery. Plus, it’s lower in carbs, with zoodles subbing in for pasta, making it light yet filling without overloading the digestive system. The ingredients are nutrient-dense but easy to digest, with healthy fats from olive oil and anti-inflammatory perks from the garlic and sundried tomatoes. And the best part? It’s quick to make and packed with flavour, which makes it easy to stick with bariatric-friendly portions without feeling deprived.

    Ingredient's You'll Need

    •Salmon fillets (4.4 oz. /125g each): Tender and packed with protein, salmon offers those omega-3 fatty acids that are not only heart-healthy but also make each bite rich and flavorful.
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    •Quinoa (3.5 oz./100g, cooked): This superfood is light yet filling, offering a complete protein source with all essential amino acids, plus fiber to keep you satisfied.
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    •Zucchini: Spiralized into zoodles, zucchini provides a low-carb base that absorbs the marinade’s flavors perfectly, adding a fresh, light crunch.
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    •Olive oil (½ tbsp.): Adds healthy fats and a touch of richness, giving the salmon and zoodles a lush, smooth texture.
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    •Garlic (1 clove, crushed): Brings a punch of flavor and anti-inflammatory benefits that balance out the dish.
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    •Sundried tomatoes (2.5 oz./70g, rinsed and chopped):These little gems add a sweet, tangy kick, plus a hit of antioxidants and vitamins for that extra nutritional edge.
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    Salmon Marinade:
    •Tamari (2 tbsp.):A gluten-free soy sauce alternative that deepens the flavor with a savory, umami taste, taking the salmon to the next level.
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    •Olive oil (½ tbsp.): Adds a subtle, smooth richness to the marinade, helping the spices stick to the salmon.
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    •Sweet and hot paprika (½ tsp. each): These spices add warmth and a hint of spice, giving the salmon a balanced, smoky flavor profile.
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    •Rice vinegar (1 tbsp.): A dash of brightness that lifts all the flavors, enhancing the dish’s overall freshness.
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    •Honey (1 tsp.): Just a touch of natural sweetness that caramelizes as the salmon bakes, creating a hint of crispness on the edges.
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    •Black sesame seeds (1 tbsp.): Adds a nutty crunch and visual appeal, plus they’re packed with healthy fats and minerals.
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    •Chili flakes (to taste): For a little kick of heat that livens up each bite, perfectly complementing the sweetness and tang of the other ingredients.
    Each ingredient here doesn’t just add flavor—it packs a punch in nutrients, making this dish both tasty and bariatric-friendly.

    Swap It Like It’s Hot: Easy Substitutions for This Recipe

    The beauty of this recipe is its flexibility! 

    With a few smart swaps, you can adjust it to fit your taste, dietary needs, or whatever’s in your pantry. Salmon can easily be swapped with trout or tilapia for a similar taste and texture, while cauliflower rice or farro can stand in for quinoa if you want a different grain. And if zoodles aren’t your thing, cucumber noodles or spiralized carrots keep it fresh with a unique twist. Simple substitutions like soy sauce for tamari, avocado oil for olive oil, or a splash of apple cider vinegar instead of rice vinegar mean you can make this recipe your own without sacrificing any flavour.

    • Salmon: If salmon isn’t available or you’re looking for variety, try trout or tilapia—both are mild, protein-packed options with a similar flaky texture.

    • Quinoa: Not into quinoa? Cauliflower rice or farro works well too. Cauliflower rice is lower in carbs, while farro has a chewy texture with added fiber.

    • Zucchini (for zoodles): Swap with cucumber noodles or spiralized carrots if you prefer a crunchier texture or a slightly sweeter taste.

    • Tamari: Soy sauce is a straightforward alternative (just check for low sodium if you’re watching salt intake). Coconut aminos is another option for a slightly sweeter, soy-free alternative.

    • Olive Oil: You can sub with avocado oil for a high-heat alternative that’s rich in monounsaturated fats or use sesame oil for an added nutty flavor in the marinade.

    • Rice Vinegar: If you’re out of rice vinegar, apple cider vinegar or white wine vinegar can add that same acidic punch with a slightly different twist.

    • Honey: Try maple syrup or a bit of agave if you prefer plant-based sweeteners or a milder sweetness.

    These substitutions keep the flavours balanced and the health benefits strong while giving you flexibility in ingredients!

    Baked Salmon With Zoodles & Quinoa
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    Baked Salmon With Zoodles & Quinoa

    Recipe by Curvy as Fork
    0.0 from 0 votes
    Servings

    2

    servings
    Prep time

    10

    minutes
    Cooking time

    15

    minutes
    Calories

    300

    kcal

    Ingredients

    • 2 salmon fillets (4.4 oz. /125g each)

    • 3.5 oz. (100g) quinoa, cooked

    • 1 zucchini

    • ½ tbsp. olive oil

    • 1 garlic clove, crushed

    • 2.5 oz. (70g) sundried tomatoes, rinsed, chopped

    • Salmon Marinade

    • 2 tbsp. tamari

    • ½ tbsp. olive oil

    • ½ tsp. sweet paprika

    • ½ tsp. hot paprika

    • 1 tbsp. rice vinegar

    • 1 tsp. honey

    • 1 tbsp. black sesame seeds

    • chili flakes, to taste

    Directions

    • Mix together the ingredients of the marinade and cover the salmon to marinate for about 1 hour.
    • While the salmon is marinating, cook the quinoa and spiralize the zucchini.
    • Heat the oil in the pan, add the crushed garlic and fry for 1-2 minutes. Add in the zoodles and stir occasionally until it softens (about 3-4 minutes). Towards the end add the chopped tomatoes, and season with salt and pepper, to taste.
    • Heat the oven to 480°F (250°C) and place the salmon on a baking tray or casserole dish. Bake for about 7 minutes.
    • Remove the salmon from the oven to rest for a moment. In the meantime, pour in the salmon juices into the quinoa, and mix well.
    • Divide the quinoa and zoodles between two plates, then place the salmon on top. Sprinkle with chili flakes to serve.

  • Why You Won’t Find Nutrition Details in My Recipes: Embracing Food Freedom





    Why You Won’t Find Nutrition Details in Our Recipes: Embracing Food Freedom



    Why You Won’t Find Nutrition Details in Our Recipes: Embracing Food Freedom

    What You Need to KnowÂ

    • Forget the Numbers: Dive into the joy of cooking and savouring meals without the clutter of calories or macros. We’re here to focus on flavour and fun.
    • Cheering for Food Freedom: Discover how embracing all foods, sans judgment, can totally revamp your eating vibes.
    • Big Yes to Mindful Eating: We champion eating that honours your body’s signals and boosts your mealtime bliss.
    • Got Dietary Needs? No Worries: Skipping the stats doesn’t mean we’re not here for you. For those navigating specific health concerns, we’re all for getting the right expert advice. Â

    What You Need to Know

    • Forget the Numbers: Dive into the joy of cooking and savoring meals without the clutter of calories or macros. We’re here to focus on flavor and fun.
    • Cheering for Food Freedom: Discover how embracing all foods, sans judgment, can totally revamp your eating vibes.
    • Big Yes to Mindful Eating: We champion eating that honors your body’s signals and boosts your mealtime bliss.
    • Got Dietary Needs? No Worries: Skipping the stats doesn’t mean we’re not here for you. For those navigating specific health concerns, we’re all for getting the right expert advice.

    Here at Curvy As Fork, you might have noticed something different about our recipes—they don’t come with nutritional information like carbs, protein and calories. That’s no oversight; it’s a conscious decision rooted in a simple yet powerful belief: food is neither inherently good nor bad, and obsessing over numbers can really mess with our heads.

    Food Neutrality: Embracing Balance Over Numbers

    We’re dedicated to a philosophy where food is celebrated for its flavours, the experiences it offers, and its ability to bring us together, not for its calorie count or carb content. When we label foods with numbers, we risk reducing these culinary delights to mere equations—’good’ if the numbers are low, ‘bad’ if they’re high. This can lead to food guilt and anxiety, which isn’t what eating should be about. And these numbers don’t tell the whole story. 

    The Impact of Numbers on Our Eating Experience

    Focusing too intensely on macros or calories can distort our relationship with food. It encourages a diet mentality where eating becomes a math problem instead of a pleasurable activity. This is the core reason why we choose not to include nutritional labels on our recipes. We want to help you break free from the cycle of judging food and yourself, encouraging a more mindful and joyful eating experience.

    Mindful Eating: Savouring Food Without Judgment

    It’s also why we embrace and promote mindful eating—being present with your food, enjoying each bite, and listening to what your body needs without the noise of numbers. This approach supports eating what truly satisfies you, rather than what a nutrition label prescribes.

    Supporting All Eaters

    We recognize that some of you may have specific dietary needs or health conditions that require careful management of nutrients. For those cases, we encourage you to consult with a healthcare provider or a nutritionist who can offer you personalized advice, fitting your unique health requirements. You might also pop our recipes in to a food app that has the capacity to analyze and give you the info you need. 

    At the end of the day, our recipes are crafted to delight, nourish, and bring joy. By skipping the nutrition labels, we invite you to rediscover the pleasure of eating and to celebrate food in its most joyful form. Join us as we focus on what truly matters: delicious, satisfying meals that bring us together.

  • Roasted Pumpkin & Pecan Salad

    Picture of ceramic bowl containing pumpkin, goat cheese, pecan and kale salad










    Pumpkin, Kale & Pecan Salad

    Brace yourself for the ultimate fall flavor bomb!

    This Roasted Pumpkin & Pecan Salad is everything you didn’t know you needed for your cozy October vibe. We’re talking roasted pumpkin that’s melt-in-your-mouth good, pecans and pumpkin seeds glazed in honey (crunchy heaven), and kale that actually tastes amazing—because we massaged it with olive oil like a spa day. Oh, and there’s goat cheese and cranberries to seal the deal. It’s sweet, savory, and all kinds of tangy with a balsamic kick.

    For my bariatric friends: This salad is a game-changer. It’s low on carbs, big on fiber, and loaded with good fats and protein from the seeds, pecans, and goat cheese. Plus, the roasted pumpkin and kale keep it gentle on your stomach while giving you the fuel you need. Toss in the fact that it’s gluten-free, and you’ve got yourself the perfect post-surgery meal that’s both filling and full of flavor.

    Ingredient's You'll Need

    Kale – Massaged with olive oil and salt to get it nice and tender.

    Goat cheese – Adds creamy, tangy flavor. Feel free to swap for feta or your favorite soft cheese.

    Dried cranberries – A sweet, tart pop to balance the flavors.

    Pumpkin – Cubed and roasted until golden. Butternut squash works too if you can’t find pumpkin.

    Pecans & Pumpkin seeds – Toasted with honey for a sweet crunch. Substitute walnuts if needed.

    Honey – Used to glaze the pecans and add sweetness to the dressing.

    Olive oil – To massage the kale and roast the pumpkin. Go for extra virgin for the dressing.

    Dijon mustard – For a little tang in the balsamic dressing.

    Balsamic vinegar – Adds richness and depth to the dressing.

    Salt & pepper – Season to taste for the roasted veggies and dressing. Adjust as needed.

    Swap It Like It’s Hot: Easy Substitutions for This Recipe

    Can I use a different type of squash?

    Absolutely! If you can’t find pumpkin, roasted butternut squash or even acorn squash would be fantastic substitutes. They bring the same rich, earthy flavor to the salad.

    Can I use a different cheese?

    Totally! If goat cheese isn’t your thing, feel free to swap it with feta for a saltier bite or even blue cheese for a bolder flavor. Just pick something creamy and crumbly.

    Can I swap the nuts?

    Yes! Walnuts or almonds can replace pecans if that’s what you have on hand. Just be sure to toast them for that perfect crunch.

    Can I skip the honey?

    Sure thing! If you’re cutting back on sugar, you can swap honey a different sweet note or leave it out altogether for a less sweet, more savory taste. Replacing it with maple syrup is also a delicious modification.Â

    What if I don’t have kale?

    No worries! You can replace kale with hearty greens like spinach, arugula or even Swiss chard for a similar texture and flavor boost. Just a note on Swiss chard… the stems can be tough, so either strip the stems, or if you like a bit of crunch, chop the stems into small pieces and sauté them separately. Also, do the same as you would with kale, and rub the leaves with a little olive oil and salt to soften them up.Â

    Sweet Potato Waffles
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    Sweet Potato Waffles

    Recipe by Curvy as Fork
    0.0 from 0 votes
    Servings

    6

    servings
    Prep time

    20

    minutes
    Cooking time

    30

    minutes
    Calories

    278

    kcal

    Ingredients

    • ¾ cup (200g) sweet potato, mashed (approx. 1 medium potato)

    • ½ cup (80g) rolled oats

    • ½ cup (60g) all-purpose flour

    • ½ cup (60ml) almond milk, unsweetened

    • 2 eggs

    • 1 tsp. baking powder

    • ¾ tsp. ground cinnamon

    • ¼ tsp. salt

    • zest of one orange

    • ¼ cup (30g) pecans, chopped

    • 4 tbsp. maple syrup, to serve

    Directions

    • Preheat the waffle maker.
    • Place the mashed sweet potato, rolled oats, flour, milk, eggs, baking powder, cinnamon, salt and orange zest into a blender, and blend to form a waffle batter.
    • Pour a portion of the batter into the waffle maker and cook until the waffles are golden and cooked through, about 6-8 minutes.
    • Repeat this process with the remaining batter, and serve with the pecans and a drizzle of maple syrup.
    • Store leftover waffles in an airtight container in the refrigerator for 3-4 days. Reheat the waffles in the oven or toaster.

    Recipe Video

    Notes

    • Gluten Free | Meal Prep/Freezer Friendly | Vegetarian | Contains Nuts