mustard maple salad with beetkraut

This week I’ve lost 3.8 kilos. For the metrically challenged, that’s just over 8 pounds. And I’ve eaten really well doing it. Here’s one of my recipes from this week’s kick-ass, lose weight menu – mustard maple salad with beetkraut. It goes like this: Fresh salmon is brushed with a little maple syrup & hot mustard then quickly seared so the skin becomes crisp. Then it’s served with a bright & lively beet & red cabbage ‘kraut’. It’s easy, it’s fast, it’s only 270 calories a serve. 

maple mustard salmon with beetkraut

I’m loving, LOV-ING Dr. Michael Mosley’s ‘The 8-Week Blood Sugar Diet’. In 2007, the food show I hosted – Simple, Fresh, Delicious, aired an episode about type 2 diabetes. What I learned during my research & writing for the episode was staggering. I remember the show’s director, Laurie & I chatting about why is this something that it’s wildly publicized. This modern-day disease is preventable with diet & exercise but instead big businesses were cashing in on it. I think my show was ahead of its time, no one was ready to hear about this silent epidemic. The Canadian doctor we interviewed for the show stated, of the children born after the year 2000, one-third of them will develop type 2 diabetes. Think about it – one in three. Something needs to be done to prevent this. If you think it can’t happen to you, think again. I’m not going to be one of these statistics so I’m doing something about it…now!

maple mustard salmon with beetkraut

Oily fish such as salmon, anchovies, tuna, mackerel & sardines are a regular part of my diet now. I’m not going to harp on about the heart health benefits of oily fish. Unless you’ve been hiding under a rock, you’ve probably heard it all. I love this diet for many reasons: It fits into what I was already doing, it’s so easy to follow, the food is inexpensive & clearly it works. My 8 pound loss this week is attestment to that. 


There’s something startlingly beautiful about purple & crimson veggies. Not just pretty faces, they’re also powerful antioxidants. Salmon & beets are friends, I’ve said that before. The sweet, earthiness of beets works brilliantly with this creamy textured, robustly flavored fish. So does the piquancy of the dressing on the kraut. The dressing: A drizzle of maple syrup, a dollop of hot mustard (horseradish would work too), fresh dill, olive oil & garlic brings red cabbage, beets, dill & red onion alive & you’ve got yourself a really beautiful beetkraut that looks, tastes & smells so much better than your run-of-the-mill sauerkraut. 


Look at these beautiful strands of ruby-red beets. 

purple cabbage

And these cups of vibrant purple cabbage.  

salmon salad

This recipe made enough for four servings so I took the leftovers & created a quick salmon salad for our lunches the next day. Beautiful food. Real food. Food you need to be eating. It’s time to get real about your health. Who is with me?

maple mustard salmon & beetkraut
Serves 4
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Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Prep Time
15 min
Cook Time
10 min
Total Time
25 min
  2. 1 medium beet (beetroot), trimmed & peeled
  3. 3 tablespoons cider vinegar
  4. 1 tablespoon olive oil
  5. 1 tablespoon maple syrup
  6. 2 teaspoons hot mustard
  7. 1 garlic clove, crushed
  8. salt & freshly ground pepper
  9. 2 cups shredded red cabbage
  10. 1/2 medium red onion, peeled & sliced into thin wedges
  11. 1/4 cup coarsely chopped dill
  13. 2 tablespoons hot mustard
  14. 1 tablespoon maple syrup
  15. 4 x 3oz (85g) salmon fillets
  16. olive oil
  1. To make the beetkraut: Grate the beet using a course grater or, like I did, use a spiralizer to create long 177strands of beet; set aside.
  2. Whisk vinegar, oil, syrup, mustard, garlic, salt & pepper in a medium bowl. Add cabbage, onion & dill; toss to combine.
  3. To make the salmon: Combine mustard & syrup in a small bowl. Pat salmon dry using a paper towel. Check for any pin bones & remove with tweezers if you find any.
  4. Heat a large non-stick pan to medium. Brush salmon with a little olive oil & sprinkle with salt & pepper. Cook, skin side down, for 5 minutes or until skin is crisp & salmon is partially cooked. Brush with mustard mixture. Flip salmon & cook, skin side up, for 2 to 3 minutes, depending on thickness of salmon or until salmon is just cooked. Do not overcook.
  5. Add beet to cabbage mixture & toss gently to combine; divide between individual plates.
The Fresh Aussie
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  1. Beautiful. Love the spiralizer beet root. Congrats on the weight loss.

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