Foil Baked Salmon Salad with Mango

I know we’re only 10 days into 2014, but is anyone else already getting tired of the ‘New Year – New You’ campaign that seems to be in our faces coming from every single angle!  I feel like terms and phrases get overused to the point of overkill and lose their meaning altogether before they have a chance to even be effective at exciting us to get with the program!

Anyway, you might do GREAT with that approach, jumping completely into it without hesitation and just changing things up – BAM! – like that! Me, I’m more of a dip-your-toes-and-make-sure-it’s-going-to-be-comfortable kinda girl.  I don’t want to be completely immersed in anything new and get hit immediately with that holy-crap-this-friggin’-sucks!-what-was-I-thinking?! type of shock.  You know what I mean!?

I think that way too often, people take that humongous leap into something completely new (throw out all your ‘bad’ food and replace with tofu and juice, or completely cut a couple of food groups from your diet, etc.) and then once the initial shock subsides and the reality of the immediate discomfort settles in, they jump back out, shake it off, and go back to the comfort of what they were doing before.  The perfect plan for a failed/abandoned/resented resolution!

So, when I started to work on getting myself and my family eating healthier 7 years ago, I had to take baby steps – for all our sakes.  First of all, my son WAS a baby! So it pretty much came with the territory as far as he was concerned.  But for my husband and I, well, I knew that trying to ‘push him into the pool’ when he wasn’t ready would backfire in a major way.  And, like I said, I’ve never been one to throw caution to the wind and jump right in myself!

I had to find ways to ease healthier new foods in, while pushing some unhealthier ones out (the biggies, like HFCS, partially hydrogenated oils, excess sugar and unhealthy fat — learn more about how to do this here).  I also found that this approach made it easier to stick with for the long-term!  We weren’t just in it for a couple weeks, until we couldn’t stand it anymore and reverted back to our old ways (well, to be honest, me more so than my husband – but that’s another story!).  I make a consistent effort to come up with recipes and meals that satisfy all of us, without anyone feeling deprived or overwhelmed.  Salads are one of my favorite ways to do this, because I can set up our meal kind of like a salad bar and let everyone choose the way they want to make theirs.  I always include healthy options and make sure that there’s at least one of everyone’s favorites so it’s fun!

Here’s our latest creation!
Salmon mango salad












Fresh spinach, sliced mushrooms, cucumber, tomato, diced mango, carrot sticks, chopped fresh basil, and a squeeze of fresh lime!  Topped with foil-baked salmon fillet.

Foil-baked Salmon Directions:
Preheat oven to 350 degrees.  Line a baking sheet with aluminum foil.  Place salmon fillets (fresh or thawed from frozen; 2-4 oz. per serving) in center of foil.  Sprinkle with fresh or dried cilantro leaves and lemon juice or orange juice.  Wrap foil into a sealed packet around the fish.  Bake 20-25 minutes, or until fish easily flakes with fork and is opaque in color at the thickest portion. (This bake time is for 4-oz fillets, 2 placed together in one pouch. Adjust as necessary according to the size of fillets you are using – thicker fillets need to be cooked longer; smaller fillets not as long.)

Need help getting started with simple, healthy changes that stick?! Sign up for a FREE coaching account here (click ‘Get Free Help’), and let me help you!  We’ll go over your goals, pinpoint your specific challenges that are holding you back, and develop a plan to get you going in the right direction!

Or e-mail me ( for details about my upcoming 5-day Healthy Eating Jumpstart Challenge! 

More of a ‘jump right in and let’s DO THIS thing’ kinda girl?
I have a new ‘Power HALF Hour’ challenge group starting Feb. 3rd – your choice of P90X3 or T25 
(30 minutes a day, 5-6 days a week – both on SALE for a limited time!). Space is limited! Apply for your spot in this group here!

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