Tag: quick

Basic Salmon Preparation

Basic Salmon Preparation

Another tasty dish from chef/co-owner David MacDonald

For oven:

Pre-heat oven on Broil for 10 minutes.

Lightly rub salmon with olive oil.  Place top side down on broiler pan, 2nd rack from the top.  Cook 5 minutes, flip, add salt, pepper or other seasonings to taste. Broil another 5 minutes.  Adjust 1-2 minutes more or less per side cooking time for thin or thick cuts.  A simple, healthful, flavorful addition is to just squeeze some fresh lemon on individual pieces as they are served.

For BBQ grill:

Pre-heat grill on high heat for 10-15 minutes with lid closed.  Prep salmon and add seasonings as above.  Place top of salmon down on grill.  Close lid and turn heat to medium.  Cook 5 minutes, flip, cook other side for 5 minutes with lid closed.  Increase by 1-2 minutes cooking time per side for thicker cuts.  Ready to go!


*Chef’s tip: set timer for cooking times for best results






For additional healthful ways to flavor salmon, search the internet



Copyright David and Cheryl MacDonald, 2012

Antipasto Salad

Antipasto Salad


Prepared by Go Figure Chef David, here’s a delicious and fairly simple way to add veggies and good fats to your meal.

Prepare Salad:

2 cups broccoli florets (steamed lightly, should be bright green but tender.  Plunge

into cold water after steaming.)

1 cup artichoke hearts (packed in water, not oil preferably.  If oil-packed is

available only, rinse first.)

2 cups olives (a mix of green, black and kalamata is nice, or whatever you have.)

½ cup thinly sliced sweet onion

Put cold broccoli and all ingredients in a bowl and toss with balsamic dip (recipe on next page.)  Serve and enjoy!



Extra add-ins to choose from:

Herbs: fresh chopped basil, fresh rosemary

Veggies: cauliflower (prepare like broccoli), tomato, mushroom, peppers

Protein: turkey pepperoni, small pieces of cooked sausage

©David and Cheryl MacDonald, 2012

Holiday Treat: Chocolate Pudding

Holiday Treat: Chocolate Pudding


Pudding while losing weight?  Okay, we know some of you will adhere strictly to the Go Figure eating protocol over the holidays.  Bravo! You can save this recipe for Maintenance.But we also know that a number of you will be making desserts for family and friends,and you just might want to have a teensy taste! This simple, but yummy, dish from Go Figure Chef, David, is for you.


Makes 3 small servings

¾ cup canned coconut milk (do not use lite)

¼ cup half and half

1 ½ Tbsp. cornstarch

2 Tbsp. unsweetened cocoa powder

3 Tbsp. sweetener, use any combination of the following: coconut sugar, agave, pure maple syrup, stevia (use no more than ½ dropper liquid or ½ tsp. powder)

½ tsp. pure vanilla extract (for vanilla pudding, leave out cocoa, and use 1 tsp. vanilla extract)

Sprinkle of salt


Blend all ingredients together in blender.  Use non-stick pan if able; if using stainless steel, spray or lightly rub grapeseed oil around pan surface.  Pour in ingredients and cook on medium heat.  Stir constantly to prevent burning.  Bring to a light boil and remove from heat.  Adjust sweetness to taste.  Let cool.

Served in a small dish with a little whipped cream and a sprinkling of shaved chocolate and unsweetened shredded coconut, it makes a pretty treat, and one that is significantly lower in calories and sugar than most desserts.  Enjoy!

©David and Cheryl MacDonald, 2013

Sausage Spinach Soup

Super Simple Sausage Spinach Soup


Bet you can’t say that 10 times fast!!!  But you can make this soup lickety-split! This was created when Go Figure co-owner,Cheryl, raced home for a quick lunch on a cold, rainy day and there were no leftovers.  It was so good, that it has become a regular.


1 Sabatino’s chicken sausage*

1 cup chicken broth

Baby spinach


Take one sausage and cut into approx. ¼ inch slices and sauté in a little olive oil.  Meanwhile, be heating up broth.  When

sausage is hot and browned, throw into hot broth, take off heat, and drop in a bunch of pre-washed raw spinach.  That’s it!

If you’re in a super duper rush, heat sausage and broth in microwave, and then put in spinach.  This will be ready in about 2 minutes flat.  It can even be made at work this way, if you have a microwave there.

For those with more time, you can increase ingredients to have more for another day, as well as sauté some other veggies, or use leftover veggies to put in the soup too.


*Sabatino’s is available at Costco, and comes in a variety of flavors.  Find your favorite.  Or try some other sausage you like that meets our program guidelines.

©David and Cheryl MacDonald, 2013

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