We all know how expensive groceries can become especially when you move between seasons or are making a huge shift in how you feed yourself and your family.

Making healthy nutritional choices doesn’t have to break the bank nor do they have to become an overwhelming experience. While you might think you’re saving money (i.e. buying processed foods instead of fresh produce, etc) by not buying organic and locally sourced produce (get my FREE quick and easy grocery guide for the EWG recommendations for produce in 2017), or stocking up on frozen meals, the truth is that the hidden health costs associated with these types of low quality “foods” are extremely high.


I don’t know about you, but I hate drama in the kitchen. When it comes to my next meal I want it healthy, quick, uncomplicated and delicious! Given the plethora of techno kitchen devices and accessories, there really is no reason any of us should be stuck in the kitchen for hours on end.

With that in mind, I’ve come up with one dish that works for both vegans and non-vegans alike. It starts off with some skin-on salmon steaks (non-vegan option), string beans, arugula, romaine lettuce, artichoke hearts, cubed goat cheese (substitute vegan cheese in place of goat cheese), onions, garlic, dried chiles, EVOO and a medley of savory spices.

The vegan option for this dish simply requires eliminating the animal protein, which can be substituted with grilled or baked tempeh steaks. See? Simple!


What you will need for this dish: (non-vegan  / vegetarian option)

1. Skin-on salmon steaks (one per serving).

2. Green beans (raw, 1/2 cup per serving).

3. Arugula (2 cups raw, shredded).

4. Romain lettuce (2 cups).

5. Artichoke hearts (1 cup chopped or cubed). For this quick version, you can use low-sodium organic canned artichokes in water.

6. 1 medium onion (yellow or red onions according to your preference).

7. 3 cloves of garlic (chopped).

8. Sea salt (1 tablespoon).

9.  Fresh ground black pepper (1 tablespoon)

10. Spicy paprika (1 teaspoon).

11.Curry powder (1 teaspoon).

12. Allspice (1/4 teaspoon).

13. EVOO (1/4 cup).

14. Apple cider vinegar (2 tablespoons).

15. 1 medium lemon.

16. 1/2 cup cherry tomatoes (sliced in half).


Directions: Preheat oven to 400 degrees F.

Salmon steak: Season the salmon steaks with sea salt, fresh ground pepper, 1/2 teaspoon of spicy paprika, 1/2 teaspoon curry powder, 1/4 teaspoon of allspice, 1/2 clove of garlic, lemon juice (cut and squeeze the lemon juice over the salmon steaks) and allow it to marinate for a few minutes. Next, place the salmon steaks in a nonstick baking pan and lightly drizzle some EVOO over the entire dish, place in the oven and bake for 20 mins or until cooked through.

Green beans:

Snip off the tips of the green beans, wash, drain and place them in a nonstick baking pan. Lightly season the green beans with sea salt (1/4 teaspoon), black pepper and then add 1/2 clove of chopped garlic, 1/2 medium onion (sliced thin). Next, lightly drizzle a portion of the EVOO on the green beans making sure to fully incorporate it into the mixture. Place in the oven and back for 20 mins (bake until the beans are tender but still firm).


Drain and rough cut the canned artichokes and then add the chopped romaine lettuce and cherry tomatoes. This is a simple fresh salad that goes quite well with the baked salmon and green beans. Toss these three ingredients together in a bowl and then add the teaspoon of apple cider vinegar, drizzle in some EVOO, freshly squeezed lemon juice, the remaining sea salt, spicy paprika and curry powder. You have the option of creating your salad dressing separately but here I just kept it simple and incorporated all the ingredients in one sweep but, if you’re going to serve it later it’s best to keep your dressing separate and just add it in when you’re ready to serve.

If you’re new to the healthy lifestyle or just trying to clean up your eating habits, here’s my FREE 7 DAY FOOD JOURNAL to help you get on track!!

Tonye Tariah

Tonye Tariah

Freedom At The Crossroads Founder

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.