hot and sweet slaw with jerk spice salmon

March 7, 2014  |  Fitness, Main Course
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Here are five simple things you can do to boost your metabolism. Plus a recipe for light and spicy Jerk-spiced salmon served on hot and sweet julienne slaw. A new addition to the best of Healthy Seasonal Recipes! It’s paleo and gluten free too.

Hot and Sweet Slaw with Jerk Spice Salmon

I have some exciting news today! I just was approved to be a FitFluential Ambassador! I am so excited to have this feather in my cap (wait did I just turn like 100? What’s up with that expression???) and to make connections with fitness focused brands in the coming months. So in honor of this news I have the best ever salmon recipe and post about fitness, healthy food and how to speed up your metabolism with both.

5 Things You Can Do to Speed-Up Your Metabolism


Gain Muscle Mass by Weight Training

You all know I am a weight lifting instructor right? I don’t talk about it much here on my blog because I know you mostly want to hear about recipes. But I also know thanks to the feedback I’ve been getting on my reader survey that the fact is that a lot of us are interested in controlling our weight. So all I am saying is that one great way to control your weight, build bone density and increase lean muscle mass (and therefore your resting metabolic burn rate) is by doing resistance training. You don’t have to do Olympic Lifting (though that is totally bad-a if you do!)

I am just going to plug the class I teach which is called BodyPump and it is great for beginners. It is a really safe and effective way learn the basics and get a great workout. Depending on the amount of weight used, it can also be very challenging even for seasoned weight lifters. It is based on the principle of the REP effect. So it is more cardio based than traditional weight training. In a nutshell, you use lower weight for many more reps (think 5 ½ minutes of squats. Yep. You won’t believe you can do it, but the music gets you through.) Weight lifting to increase muscle mass and resting metabolic rateIf you’re in the Burlington Vermont area, come to my gym and take one of my classes for free to try it out (that’s how I hook ya!). Or you can search online to find a gym in your area that has Les Mills Classes.
You can also do weights at home on your own. Try adding it in 2 to 3 times a week. Stick with it! You will start to get results in about a month.


Eat several small meals through the day

If you eat a big meal and then wait until much later in the day to eat again your metabolism will slump. Instead aim to eat a mini meal or snack every 3 to 4 hours. It is important to keep portions in check. I like to use a little plate for all of my meals except dinner. That way my plate looks full even though I am not eating a large portion. Tricky ☺ ! I usually eat when I am hungry. Instead of having a big lunch at noon, I try to have a smaller meal at 10:30 and then wait until 2 for another small meal. That way I don’t get as hangry (that is when you are so hungry you get angry) and my metabolism stays crankin’.


Get the EPOC effect by doing HIIT

EPOC stands for Excessive Post Oxygen Consumption. This happens after a hard workout. You have probably noticed it before: You get in a great work-out, you’re drenched with sweat. Your face is a crazy unflattering shade of red, and even after showering you can’t really cool down. This is EPOC. It goes through the day, and basically what it means is that your body is still activated and working above its regular resting levels and you are getting results from your workout while you are sitting at your desk. EPOC on the clock baby!

The most effective ways to get to this EPOC zone is through HIIT workouts. That’s high intensity interval training for you non-gym rats out there. There are many different HIIT workouts, but with all of them the basic principal is in what happens to your cardiovascular system. That is when you spike your heart rate up into the anaerobic zone for short intervals followed by brief rests when it will dip down into the aerobic zone again. I wear a heart rate monitor when I work out. Knowing your zones is a really great way to judge the intensity of your workout. [Make sure you check with your doc before trying a HIIT workout.]


Drink coffee (or green tea)Home-made skinny latte

Well that’s a lot easier than a HIIT workout isn’t it? It is not going to be as effective either unfortunately. It is only a short-term increase, and you have to make sure you’re only juicing up with caffeine in moderation. (One trick you can try is to drink half caf.) And make sure you are getting enough calcium in your diet.


Eat spicy food

Hot and Sweet Slaw with Jerk Spiced Salmon ~ Paleo and Gluten Free

Spicy food can cause a mild metabolism increase (like caffeine this is unfortunately also temporary.) This recipe for this Hot and Sweet Slaw with Jerk Spice Salmon is nice and spicy. Heck to the yes! It also has the added bonus of being high in protein and fiber which are also great for keeping your metabolism going strong.

Which of these five tips are you using?

Do you drink coffee?

Have you switched to eating mini meals?

Have you tried a HIIT workout?
Hot and Sweet Slaw with Jerk Spice Salmon

Happy Cooking {and sweating!} ~Katie

Thank you for reading. If you’re new here you may want to sign up for my email list or follow me on facebook to keep up with the latest posts.

hot and sweet slaw with jerk spice salmon

Prep Time: 30 minutes

Total Time: 30 minutes

Yield: 4 servings

Serving Size: 3 1/2 ounces salmon and 2 cups slaw

hot and sweet slaw with jerk spice salmon

Julienne-cut slaw with honey Sriracha dressing topped with crispy Jerk-spiced salmon filet. Paleo and Gluten Free.


  • 3 scallions, root end trimmed
  • 3 cups ice water
  • 4 teaspoons honey
  • 2 teaspoons Sriracha hot sauce
  • 4 teaspoons cider vinegar
  • 3 teaspoons canola oil, preferably organic, divided
  • 2 teaspoons flax seed oil
  • 1 teaspoon kosher salt, divided
  • 1 pound salmon filet, skin removed and cut into 4 portions
  • 1 ½ teaspoons Jamaican Jerk seasoning
  • 4 cups baby arugula or sunflower sprouts
  • 2 cups finely chopped cabbage, julienne cut sweet salad turnips or daikon
  • 2 cups julienne cut watermelon radish or radish
  • ¼ cup toasted pepitas, toasted


  1. Cut scallion into two-inch lengths. Cut lengthwise into very thin strips. Submerge scallion strips in the ice water and set aside.
  2. Stir honey and sriracha in a small dish to combine. Take 2 teaspoons of the honey mixture and transfer it to a large mixing bowl. Add vinegar, 2 teaspoons canola oil, flax oil and ½ teaspoon salt and whisk to combine.
  3. Sprinkle the remaining ½ teaspoon salt over the salmon. Sprinkle the Jerk seasoning on both sides of the salmon. Heat the remaining 1 teaspoon canola oil in a large heavy skillet over medium-high heat until shimmering but not smoking. Add salmon, skinned-side up, and cook until crispy and browned on the bottom, 4 to 6 minutes. Flip over, remove skillet from the heat and allow to continue cooking with the carry-through heat of the skillet.
  4. Meanwhile prepare salad: Add cabbage, salad turnips or daikon, radishes and arugula or sunflower sprouts to the large bowl with the dressing and toss to coat. Divide among four plates.
  5. To serve top the slaw with the salmon. Drizzle with the reserved honey Sriracha mixture and sprinkle with pepitas. Drain the scallions and top the dishes with the scallions.
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  1. I love BodyPump!! This salmon looks insanely good!
    Liz recently posted…Crispy Baked Fish Sticks with Homemade Tartar SauceMy Profile

  2. OK, you’ve convinced me — I want to try Body Pump with you. Just remember I’m old. 🙂
    Yankee Kitchen Ninja (Julianne) recently posted…Artichoke hummus (and a book review)My Profile

  3. This looks delish! And easy!

  4. I try to buy salmon at least once a week so I’m always looking for new things to do with it. My go to is just mustard/lemon/rosemary and honestly, I’m getting quite sick of it! Definitely trying this out next week 🙂
    Gina recently posted…A guide to spring vegetables – radishesMy Profile

    • Awesome Gina. This does seem like it is right up your alley. My hubbie, who claims to not be a fan of seafood just had it for lunch today and he said he can’t wait for me to make it again. I hope you like it.
      katie recently posted…sesame coleslawMy Profile

  5. I have just started to get into Body Pump, and I am loving it thus far! I really like how I can see my progress each class.

    Your salmon recipe looks delish, I pinned it so that I won’t forget about it 🙂
    Cara’s Healthy Cravings recently posted…Soba Noodles with Tofu, Eggplant and MangoMy Profile

  6. That salmon looks amazing!! Heck to the yes!! 🙂
    Karen recently posted…Deep Dish Buttermilk PancakeMy Profile

  7. I love Body Pump!! The best work out ever! Age makes no difference, I am 60 and plan to do this forever! Your recipe looks amazing! Can’t wait to try it!

  8. This is great advice and a great meal too. Thanks for sharing it with us.

    velva recently posted…Scenes from my Pantry: Split Pea Soup with HamMy Profile

  9. I have so much to say!
    1. I’m so excited that you’re going to be a FFA!! I knew you’d get accepted, and I’m so happy you finally got the news!
    2. These photos…ugghhhh…how do you make EVERYTHING so pretty? The lighting is just perfect.
    3. I need this for dinner. Or maybe even for breakfast right now because it just sounds so amazing.
    4. You’re awesome. The end. 🙂
    Ari recently posted…Caramel Macchiato Almond ButterMy Profile

  10. ahh Katie I love this, congratulations! They just rolled out Les Mills at NYSC and I am loving it – weight training is 100% my new thing over the past year, it makes you feel so good!

    ps – You rocking out with any protein powders? Always trying out new ones to see which I like best, so if you’re using any, let me know!

    and YES to spicy food and the metabolism kick – one of my favorite benefits of having a hot tongue 🙂
    Christine recently posted…One Pot Italian Orecchiette SoupMy Profile

  11. Congrats on the big honor! And I can’t even begin to tell you how amazing that salmon looks! I don’t cook fish nearly enough and was just thinking I want to try some salmon this week… it’s like this post and I were meant to meet, haha!
    Chris recently posted…Where To Eat on Long Island #MyHomeTownGuideMy Profile

  12. This is great advice i am agree Miss Katie about this post, I hope you like the salmon, I love Body Pump the best work out ever exercise thank you for sharing..!

  13. Do you ever add the nutrition facts to your recipes?
    Jennifer recently posted…simple roasted parsnipsMy Profile

    • I am so bad at being consistent about that Jennifer. So sorry. I use My Fitness Pal to do it. Now their site (free by the way) will allow you to input the url of the recipe and it will auto-load the ingredients for you. It is pretty good, but you have to double check it added the right ingredient and amount for you.
      Katie recently posted…healthy weeknight menu plan shopping list march 8My Profile

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