Healthy Kid-friendly Banana Bread Recipe with Juno's Secret Ingredients

Hello my fellow foodies! Do you know what I love better than cooking? Cooking with kids! I had the good fortune to be able to do some baking with my grandkids recently. I'm Omi--grandma--to 13 blessings! I'm also working to maintain weight loss after I lost 100 pounds. So here's Omi's kid-friendly healthy banana bread recipe with granddaughter Juno's secret ingredients! 

Food Swaps for Healthy Weight Loss

So we all love sugar and sweets, right? Kids especially and most parents I know are looking for ways to hit sweet tooth cravings without the sugar Tsunami. Well, that's how you have to think for weight loss. Part of how I lost 100 pounds was by using healthier food swaps for typical baking ingredients. Omi and Juno used some secret high protein and high fiber boosts with natural sugar substitutes that made ours into high protein banana bread! 

• Homemade applesauce: Applesauce adds a natural sweetness with fat blasting power of apples, plus it substitutes for oil to make a moist delicious banana bread. Plus apples have fiber which helps lower net carbs. 
• Ripe bananas: Between the applesauce and bananas you get a natural sweetness that pre-empts the need for all but a scant amount of added sugar. Part of how I lost 100 pounds was to train myself to find satiation in lower sugar foods. 
• Eggs: You'll need a few eggs which will boost protein in your banana bread and help balance out net carbs. 
• Plain Greek yogurt or blended cottage cheese. Sub this for milk in pancakes for a protein kick that will curb cravings and hunger so those baked goods "stick to your ribs" (as Great- Omi would say).  
• Protein pancake mix. I use Meijer, Aldi or Kodiak pancake mix for baking muffins, quick bread, pancakes and waffles. Or you can make your own homemade high protein baking mix using this recipe. 

Nuts and seeds. Generally, seeds are better than nuts for weight loss. But they are harder to get used to in baked goods. I use pepitas (salted pumpkin seeds) and pecan or walnuts. Keep nuts fresh in a double sealed container (plastic Ziploc bag inside a clamp-closure food storage box). 

Omi's Homemade High-Protein Baking Mix

Yields about 6 cups of dry mix

Ingredients:

• 2 cups whole wheat flour (or white whole wheat flour for a lighter texture) For gluten-free baking you can use besam flour made from ground chickpeas. 

• 2 cups oat flour (you can easily make this by pulsing rolled oats in a blender until fine)

• 1 ½ cups unflavored or vanilla protein powder (whey-casein blend or plant protein powder works best)

• ½ cup nonfat dry milk powder or buttermilk powder  (adds extra dairy protein and a rich, traditional baking mix flavor)

• 1 tablespoon baking powder

• 1 teaspoon baking soda

• 1 teaspoon salt

• 2 tsp. cinnamon

High Protein Banana Bread recipe 

Part of how I lost 100 pounds was to not let myself get too hunger. I bake high protein bread recipes like this to have on hand when the cravings and hunger hit. Along with quick breads, I'll make muffins, pancakes and waffles to nibble on while I'm working. This banana bread comes out kind of like banana cake. 

• 2 1/2 cups high protein baking mix (add a little more if the mix is too thin)
• 2-3 overripe mashed bananas
• 1/2 c. homemade applesauce (to swap for cooking oil) or ghee (clarified butter which gives the banana bread an oh-so-decadent buttery crunch and is casein and lactose free. 
• 1/2 c. Fage Greek yogurt
• 2 eggs
• 1 tsp vanilla 
• dash of salt
• 1/4 c. brown sugar, Sucanat or drizzle of pure maple syrup. Or omit it, as you're going to have plenty sweetness already. 
• 1/2 c. crushed nuts

Your 
👧And now for Juno's Secret Ingredients (drum roll, please) 

• 💖😉😋😍a child-sized handful of semi-sweet and white chocolate chips. We couldn't agree on which to try so we added both! And no, these aren't the best for weight loss but they add a little indulgence for a only slightly higher calorie count that balances it out. And balance is what losing weight is all about. Plus, it puts the sweetest smile on the child's face, knowing the secret that the adults don't! 

Blend wet and dry separately, then mix them all together till smooth. Fold in chocolate chips. Bake in a Bundt pan coated with olive oil spray. Bake for about 30-35 minutes at 350 degrees till inserted fork comes out clean. Loosen edges with a knife, place an inverted dinner plate over the top and carefully flip over the cake pan. You will have a perfectly shaped banana cake that is a rich dark brown and so  moist. For Thanksgiving, decorate with candy corn and for Christmas holiday baking, arrange mint leaves and cranberries or raspberries to make "holly berry" decorations. 

Leftover Use-Up Mojo 

As an added benefit, this banana bread is one of my favorite leftover use-up recipes. I'm a baby boomer raised by folks who endured two world wars, war rationing and a not-so-Great Depression. Waste not, want not was their motto. So I feel good when I can create recipes that prevent food waste. In our banana bread recipe, Juno and I salvaged 6 withered apples for our applesauce, 3 elderly bananas, plus some aging eggs and nuts that were past their sell-by.  

Grandma Kinney's Boston Brown Bread recipe for Thanksgiving holiday baking

Hello my fellow foodies! I was just scribbling some poems on my other blog The Writers Garden and a mention of a favored food memory snuck its way in. Poems have a way of doing that, taking on lives of their own, much like my recipes which "morph" as I go. 

Most recall foods my grandparents made and which live in treasured memory drawers with the battered tube pan and kitchen shears I inherited from them. There's a reason reminisce-recipes find welcome in poetry and why they  make themselves at home. It's all about home. So random poetic references aren't just random. They are metaphors for food which is life, or maybe vice versa. Vice-verse, lol. 

I can still smell the fragrance of these gestalt foods she made, simply but with so much love. I call these "Plenty-Scented Reminisce Recipes." Because food for me wasn't always plentiful or available. I've lived on brown sugar sandwiches I had to make myself, in a stranger's kitchen, at five. That recipes has a story to tell as well. But for today, I thought I would share about this welcome surprise visitor. Here's my grandmother's Boston Brown Bread recipe. 

Plenty-Scented Reminisce Recipes from Grandma Kinney

Traditional Steamed Boston Brown Bread

A rich, dark, and wonderfully moist traditional bread sweetened with molasses and steamed to perfection.

Ingredients

• 1 cup cornmeal (yellow or white)

• 1 cup rye flour

• 1 cup whole wheat flour

• 1 tsp baking soda

• 1 tsp salt

• 2 cups buttermilk

• ¾ cup dark black strap molasses

• ½ cup raisins or dates (optional)

Instructions

1. Prepare the Molds: Generously grease three 1-pound metal coffee cans, pudding molds, or heat-safe cylindrical containers with butter or cooking spray. (Ensure you also lightly grease the lids if you have them, or prepare heavy-duty aluminum foil squares).

   🍞 Grandma's Recycling Kitchen • Baking Tip 🥣

   Historical hint: you may not be able to find metal coffee cans anymore but that didn't stop my grandma who used clean soup cans. Good recycling goddess that she was! The smaller 10.5 oz size is perfect for making mini loaves to share!

2. Mix Dry Ingredients: In a large mixing bowl, whisk together the cornmeal, rye flour, whole wheat flour, baking soda, and salt until well combined. Stir in the raisins and currants or dates, if using.

3. Combine Wet Ingredients: In a separate bowl, whisk together the buttermilk and dark molasses until smooth.

4. Combine: Pour the wet ingredients into the dry ingredients and stir just until moistened (do not overmix). The batter will be quite wet and pourable.

5. Fill the Molds: Divide the batter evenly among the prepared cans, filling each about two-thirds full to allow room for the bread to expand.

6. Cover: Cover the tops securely with greased lids or double layers of greased aluminum foil, tied tightly with string or secured with rubber bands around the rims.

7. Steam:

   • Place a wire rack or a crumpled ring of foil in the bottom of a large, deep stockpot to keep the cans off the direct bottom.

   • Place the covered cans on the rack.

   • Add boiling water to the pot until it reaches about halfway up the sides of the cans.

   • Cover the stockpot tightly with a lid, bring to a gentle boil, and then reduce heat to a steady simmer.

8. Cook Time: Steam for 2 ½ to 3 hours, checking occasionally to ensure the water hasn’t boiled away (add more boiling water as needed).

9. Finish & Serve: Remove the cans from the water, take off the foil or lids, and let the loaves rest for about 10 minutes. Run a knife around the edges and turn the warm loaves out onto a cutting board. Slice and serve generously with salted butter and/or cream cheese!

   
   You can use pre-flavored cream cheese if you wish but that wasn't available back in the day. So grandma tinted her cream cheese with cranberries or strawberry jam and orange juice or orange marmalade! So festive! 💓🍂🍁

If you make this recipe, be sure to make enough to share!! Love, Mar

10 Kitchen Must-Have cooking and food prep products you may think are gimmicks (but are essential)

Hello my fellow foodies! Today on Great Food 4U, we're exploring 10 kitchen must-haves and food prep products you may think are gimmicks, because we did too, till we tried them and found they are essential! And you know that if I, the quintessential bargain basement princess recommends them, they have to be good! They may be a little more expensive but don't skimp on quality. Use your rewards programs, coupon, sales etc., to save money, not a cheaper alternatives. So here are 10 food prep products, in no particular order, that we can't live without. I'll save the best and most surprising for last! 

• A good knife sharpener. We love our "beaver teeth." These four-slot (and multi-stage) pull-through sharpeners are designed to handle different blade styles—typically featuring separate coarse and fine slots for both Western/European-style knives and Asian/Santoku-style blades (which require different sharpening angles). Some popular models offering this multi-stage setup include:
  
  

  • ZWILLING 4-Stage Pull-Through Sharpener: Features distinct coarse and fine ceramic/carbide slots tailored separately for Eastern and Western blades, plus an ergonomic safety handle and non-slip base.
    
    
  • Wusthof 4-Stage Universal Knife Sharpener: Combines dual slots set to a 14° angle for standard European blades and a tighter 10° angle for Asian-style blades, utilizing carbide for quick edge-setting and ceramic for polishing.

• A quality knife set with magnetic knife block. For decades we resisted buying the more expensive Japanese knife set until we did and then wondered why we'd waited so long! I got a five piece set from Amazon for around $40 and these knives are so much sturdier and user-friendly! I also began using a magnetic knife block to save space and keep my knives sharper. And I'll never look back to the cluttered jumble I used before. 

• Anchor Hocking Batter Bowl with lid. I got a lidded batter bowl from Bed, Bath and Beyond ages ago and it is indestructible and indispensable. At under $20 on Amazon, it's a great value. You can mix, pour and store with it. It's microwavable so you can melt butter and things like that. If you're a KitchenAid stand mixer fan, the batter bowl pairs nicely with this machine. 

• Glad Press 'n Seal. Yes, this is more expensive than cling wrap and yes it is worth it. It was introduced to me by my then 4 y/o daughter who, while shopping quoted advertising she'd seen on Arthur, saying "Mom, get Glad Press 'n Seal! It also makes custom bags!" Actually the product spokes-child sold some nearby shoppers on it as well! We use it for everything we can't use aluminum foil for, even those custom bags! 

• Dawn Power Wash. At first when I heard about this spray cleaner I thought, meh, just watered down dish soap which I could make myself. But Dawn Power Wash has a "secret ingredient" (don't laugh, it's true) that does cut grease and gook on pans better than just soap. We spray it directly on scraped pans and let it soak in. Then, voila, with just a tiny bit of gently scrubbing the pans comes clean. I especially Dawn Power Wash for cast iron pans, grills and outdoor ceramic coat griddles. 

• Cast iron cooking pans. I was Team Teflon for the longest time. Don't judge, we didn't know 40 years ago how bad it was for us or at least I didn't. Anyway, then I switched to ceramic and copper cooking ware and I do still like that. Then our daughter gave us a Martha Stewart cast iron set with frying pan and Dutch oven. And we found that for most things, cast iron rules supreme, especially frying. And yes it is heavy as sin. So we clean our cast iron pans and leave them on the stove because we are old and don't have the strength to haul them out of the cupboard. And daughter bought them in pretty teal so they look nice on the stove and no one knows they're not accessories but laziness workarounds, LOL (shhh, don't tell!) 

• Lazy Susan: Speaking of laziness, a few good ole' Lazy Susan multi-level revolving shelves, are essential must-haves for a "step saver" kitchen, as my grandpa dubbed ours. We cram an entire arsenal of spices and vitamins onto two separate ones and reduce cupboard and countertop space to a fraction. We also use a single level one on the (equally small) kitchen table to corral condiments, napkin holder and the two-level produce baskets with banana hook (another must-have, bonus, yay!)

• Cheap folding single- step stool. I bought one for $6 on Amazon Haul and it paid for itself in a few uses. My grandson Emmett adores it and insists on taking it out and using it each time he visits. So we have several, one in each bathroom and in the kitchen. Because along with being small, our kitchen's designer was a giraffe who built the cupboards several feet above my head. 🙄 So the step stool is for safety as well as functionality. 

• Hamilton Beach Toaster Oven. So my husband insists that the Air Fryer is most useful, but I've been a loyal devotee for the old school GE Toast-R-Oven for about 60 years or, since my granddad first made me toasted cheese sandwiches in his. Hamilton Beach bought the Toast-R-Oven name and it functions the same. You can bake, roast, toast, broil, even boil in this multi-tasking wonder. You just need an oven safe Pyrex baking dish or metal cooking pan. Aluminum foil works, too.  I love it so much more than the microwave oven for so many reasons: safer, more natural food taste and steady convection cooking. And it saves SOOO much energy over the full size oven and cuts costs dramatically. 

• Crock Pot style slow cooker. This uses a fraction of the energy to slow boil full meals. The slow cooker is perfect for "fix it and forget it" meals because it can safely simmer all day. I have the biggest size available and it cooks pork loin, meatballs, boiled dinners and pot roast beautifully. I've even made casserole type dishes. We love coming home fragrant house and a hot and ready meal with only a little morning prep. I can see I'm going to have to do another article on small appliance must haves alone. 

And there you have them, 10 kitchen must-haves...But wait, I forgot the best one and the one which will surprise you most. Because my last food prep must-have is (drum roll, please)

• Baking soda. Yep, cheap, safe, versatile bicarbonate of soda. Some of you may remember the Arm & Hammer commercials which showed you hundreds of ways to use baking soda around the house, to deodorize, clean, freshen, scrub, you name it. We keep some in the microwave to prevent that yucky "microwave smell." Use it in the fridge to quell freezer burn smell too. But my favorite use of baking soda is as a cheap, scratch-free scrubbing powder. I use it to clean baked on stove strike plates, flatware (sooo much safer than silver polish), the oven, stovetop, porcelain, glass, pots and pans (it does cast iron beautifully). Baking soda with vinegar or even just water cleaned the griddle where nothing else would. I make a paste and leave it on for awhile. You can see it working when it starts to turn brown. Then a little elbow grease and your pans sparkle! 

Thanks for tuning in! Stay tuned for more food talk! 

High Protein, low carb gluten-free Pumpkin Cheesecake and Pumpkin Spice Recipes for weight loss

 Hello my friends of Great Food 4U! Ask a lot of people what their favorite part of autumn is and they'll say "Pumpkin spice goodies!" And we're all about fall dessert favorites but we're also about healthy weight loss and weight maintenance. Part of  how I lost 100 pounds with weight loss surgery or GLP-1 drugs is by recreating recipes with diet food swaps. So let's take on the pumpkin spice recipes, particularly the decadent pumpkin cheesecake. Here's how to make high protein, low to zero net carb, gluten-free pumpkin cheesecake. 

Fat-Blasting Pumpkin Cheesecake🎃

• Low to zero net carb sugar food swaps: So obviously, added sugar is probably the biggest enemy of weight loss. A big part of how I lost 100 pounds with by using low glycemic, calorie-forward sugar substitutes and avoiding HFCS (high fructose corn syrup). You'll want on your weight loss grocery list, these items. 

• 100% pure maple syrup 🍁--this is to die(t) for in pumpkin spice recipes, but not necessary in this one, because we're getting sweetness from the best sources possible--fruit. 

• agave syrup--also low glycemic and nutritionally better than sugar.

• monk fruit--I'm not a fan of this sugar for its odd flavor, but it is a good substitute sweetener.

• Apples and bananas--here's where pumpkin cheesecake gets really nutrition forward. You can omit almost all sugar and substitute either mashed bananas or applesauce. Both bake nicely and act as binders. 

• cranberries: seriously, cooked cranberries add a nice, uniquely piquant tartness to a very sweet recipe. 

• raisins/dates--another unexpected add-in that boosts flavor and fiber for the low net carb balance. 

• pumpkin spice--so the taste everyone craves is not the pumpkin part but the spice. And these specific spices also add a gestalt sweetness of their own:
• cinnamon
• nutmeg
• allspice
• mace
• cloves 
• ginger 
• cardamom (used in Indian/southeast Asian cooking, this optional spice gives a nice bitey-spicy flavour) 

• pure vanilla extract adds wonderful flavor with  no calories
  
  
  

• Panela / Rapadura: Essentially the Latin American and Brazilian equivalents of Sucanat. It is pure, unrefined cane juice that has been dried into blocks or granules, keeping all of the natural molasses and a rich, caramel-like taste.

• Muscovado Sugar: A very dark, unrefined cane sugar from the Philippines that contains a high amount of natural molasses. It has a sticky, wet texture and an intensely deep, smoky-toffee flavor—perfect for robust autumn desserts.

• Coconut Sugar: Made from the sap of coconut palm flower buds, it undergoes very minimal heating and evaporation. It has a pleasant, mild caramel flavor similar to brown sugar and a lower glycemic index than regular table sugar.

• Jaggery: A traditional unrefined whole cane (or date palm) sugar popular in Asian and Latin American cooking. It comes in solid blocks, pastes, or granulated forms and has a deeply earthy, complex sweetness.

• Sucanat (less processed sugar with a nice brown sugar flavor)

• Molasses--so I love to make pumpkin desserts with brown sugar instead of white. To get the that signature "burnt sugar" flavor with a lower calorie load, use just a drizzle of light molasses. 

Note: You'll notice I don't include Splenda (stevia) in my list of recommended sugar food swaps. That's because, while it's not an artificial sweetener, it tastes like one. The metallic flavor permeates the entire recipe and ruins the taste. Better to just use less sweetener and get used to a less sweet taste than to spoil the dessert.  🥧🎃

• High Protein Low carb, good  fat Pumpkin Cheesecake food swaps: 
• eggs: adding one or two extra eggs boosts the pumpkin cheesecake protein with adding a huge amount of calories. 
• 1%-2% milk. I wouldn't use skim because you will compromise the taste and lose the some of the fat-soluble vitamin A and vitamin D. 
  
• Protein Flax milk: This milk is superior to almond milk which is very high in calories. 
• Soy milk--I prefer flax milk for women in pre, mid or peri-menopause as soy mimic estrogen which prolongs menopause and its symptoms.  
• Greek yogurt: You can sub whole milk Greek yogurt for cream cheese in pumpkin recipes but my preference for taste is...
• Blended cottage cheese: this is my best kept high protein secret. Blend cottage cheese till smooth and swap it for heavy cream, evaporated milk and cream cheese. It still has that nice creamy texture, plus cheesy bite. 
• Tofu: You can use tofu to make a vegan cheesecake but I am not sure how creamy it will be. 

• Pumpkin Fiber Mojo: The weight loss kicker in pumpkin is that it is high fiber which reduces sugar impact and net carbs. If you want, you can substitute turban squash for a similar lower carb load. Apples provide a good source of fiber too. 
• Gluten free crustless pumpkin pie and cheesecake. I quit preparing pumpkin pie with crust years ago and don't miss it. I make pumpkin cheesecake and pie more like a pumpkin custard. 

Ultimate Low Carb Maple Pumpkin Cheesecake 

In one bowl, blend:

2 cans of pumpkin puree or 1 one pie pumpkin cooked down and pared

4 large eggs (or two eggs per can of pumpkin

1/2 cup. flax milk or regular 2% milk

1 cup mashed banana or one cup homemade applesauce (just cooked apples and spice)

2 tsp. cinnamon

1 tsp each nutmeg, cloves and allspice

two tsp. pure vanilla extract

drizzle of molasses

In a second bowl, mix

1 cup cottage cheese blended smooth in blender

two T. pure maple syrup

1 T melted, salted ghee

dash of vanilla or maple extract

Pour pumpkin mixture into baking pan coated with olive oil spray. 

Pour cottage cheese mixture over pumpkin mixture. 

Dot with reduced sugar dried cranberries or chopped, non-sugared dates, if desired

Draw a spiral or swirl pattern to with knife through both mixture. 

Bake at 400 in two round (or 1 9x13) baking dishes, till set and slightly browned on edges, about 20 to 25 minutes. 

Top with spray whipped topping for a sweetness boost with few calories. 

If you're not watching calories but want a lower sugar variety, place one candy corn or mallow creme pumpkin on each serving. 

How I lost 100 pounds eating high protein Keto, low net carb smoked salmon recipes

 

Hello my fellow foodies! Today at Great Food 4U I'm sharing how I lost 100 pounds eating keto diet high protein, low to zero net carb seafood and fish recipes. On the menu today, is smoked salmon salad and lox sandwiches. I'll give food swaps to get the same flavor if smoked salmon is out of the budget. 

First let's explore some health benefits of smoked salmon. 

• Rich in Omega-3 Fatty Acids: Smoked salmon is an excellent source of essential long-chain omega-3 fatty acids (EPA and DHA), which support heart health, lower triglycerides, reduce inflammation, and aid in cognitive function and brain health. Fatty fish like salmon is a great metabolism booster, too.

• High-Quality Protein: A standard serving provides a substantial amount of protein (roughly 15 to 18 grams per 3 ounces), which helps promote satiety, supports muscle repair and maintenance. Eating high protein satisfies hunger and curb cravings by providing sustained energy that keeps you feeling full longer.

• Abundant in Vitamin D and B12: It is exceptionally rich in Vitamin B12 (often exceeding 100% of the daily value per 100g), which is vital for nerve function and red blood cell production. It is also a great natural source of Vitamin D, supporting bone density and immune health.

• Essential Minerals (Selenium): Smoked salmon provides a high concentration of selenium, an important trace mineral that acts as an antioxidant, protects cells from oxidative damage, and supports thyroid function.

• Low Calorie Profile: It delivers high nutrient density with relatively few calories, making it an adaptable option for various dietary goals or calorie-conscious meal plans.

It's also high sodium, so those with hypertension or watching blood pressure should consider eating in moderation or using one of my workaround food swaps listed further on. Pregnant women should avoid cold-smoked salmon or choose hot-smoked or cooked alternatives. I prefer the canned hot-smoked salmon varieties over cold-smoked. I just used cold-smoked for the recipe image because it was on sale. Bumble Bee smoke flavored coho salmon is my go-to choice. I found it best-priced in a 12 pack at Amazon for around $31 with subscribe and save. 

Smoked salmon salad sandwich recipes

When I say smoked salmon salad, I don't mean the creamy sandwich spread type. I mean smoked salmon on a bed of lettuces using the oil with lemon juice, as a dressing. My lettuce of choice is baby arugula and/or spring mix baby lettuces. These alone are perfect but if I've got some radish, clover or alfalfa sprouts sprouted, I'll add those. These greens cut the saltiness of the smoked salmon. I will also add a sprinkle of reduced sugar dried cranberries, fresh sliced strawberries or pomegranate seeds to give the umami salt-sweet flavor. Part of how I lost 100 pounds was to create keto diet recipes high on flavor and low in added sugar and junk carbs. 

High protein smoked salmon sandwiches

The weight loss mojo of sandwiches lives in bread choices. How I lost 100 pounds had a lot to do with swapping HFCS breads with empty calories for high protein breads and wraps. Aldi offers a line of high protein keto wraps, zero carb tortillas and multi-seed L'Oven Fresh Protein Bread. A sandwich made with this bread as the open-faced one shown at the beginning of this article, packs a walloping 32 grams of protein for only 280 calories. Then top with fat-blaster pomegranate seeds or dried cranberries and capers. Now try my weight loss food swaps for cream cheese spread. 

💡 Weight Loss Food Swap Tip

I blend cottage cheese and swap for cream cheese and sour cream to get a high protein, low carb keto-friendly alternative to creamy cheeses and sauces.

Bagels and Lox

So, sorry Aldi-lovers, no Aldi bagels have the hechsher (kosher certification) which you need for the real Hebrew bagels and lox (a type of traditionally brine-cured salmon). Just Bagels, certain Thomas' Bagels and 365 by Whole Foods Market are kosher, so use those. If you don't observer kosher, you can still enjoy a bagel and smoked salmon and Aldi keto everything bagels are my preferred choice but I will use plain to cut the sodium. 

Here's how I build my Einstein Bros "nova lox" knock off recipe:

1.  Aldi keto plain or everything bagel
2. spread with blended smooth cream cheese
3. Add wafer-thin sliced tomato and red onion (use beaver teeth knife sharpener to for those ultra thin veggie slices.)
4. Add drained smoked coho salmon with a little of the reserved oil to make it stick. 
5. Top with spicy sprout, capers and pomegranate seeds. 
6. Serve with two Medjool or Deglet Noor dates. 

Budget smoked salmon food swaps

You can still get all the weight loss benefits with other smoked fish workarounds. 

• Star-Kist hickory smoked tuna packets: at around $1 each on sale, tuna packets are the budget priced alternative. 
• Tuna canned in water seasoned with smoked paprika
• Any fish seasoned with smoked paprika. 
• Pan-seared fresh salmon seasoned with smoked paprika, Bragg's Liquid Amino, chia seeds, dill weed, lemon juice and plain Greek yogurt of a creamy fish-alicious recipe!