Home ยป “Juice Box” Salmon with Creamy Russian Dressing {Money Matters} + Overweight RD Speaks Out

“Juice Box” Salmon with Creamy Russian Dressing {Money Matters} + Overweight RD Speaks Out

Recipes that pique my interest almost always end up on our menu. Juice box salmon? I was totally intrigued. And I assumed the same as I usually do when it comes to unique recipes…it’ll be genius or a total bust.

Rest assured, this is genius. We loved this! Don’t tell Mr. Prevention there was mayonnaise in the Creamy Russian Dressing (duh) because he gobbled that UP! This was a quick meal, ready in 15 minutes flat. And seeing as I just lectured on omega 3 fatty acids last night…those are the nutritional star in this meal. 😉 And as of late, we have not been getting in the recommended two 4-ounce servings of fatty fish each week. But that will likely change with recipes like this in my arsenal.


“Juice Box” Salmon with Creamy Russian Dressing adapted from iVillage

1 pound salmon, skin on
8 oz Juice box lemonade
salt & pepper to taste

Russian dressing:
1/4 cup light mayonnaise
2 1/2 Tbsp ketchup
1/2 tsp prepared horseradish
1/2 Tbsp Worcestershire sauce
1/4 tsp onion salt


Preheat oven to 500 F. Line a 9 x 13-inch pan with parchment paper or foil. Sprinkle salmon with salt & pepper. Pour lemonade into pan. Place salmon in juice. Loosely place parchment paper or foil over salmon. Roast for 15 minutes.

While salmon is cooking, prepare Russian dressing. In a medium bowl, combine mayo, ketchup, horseradish, Worcestershire, dill relish, & onion salt. Mix well & refrigerate until ready to serve. Yield: 3 servings.

Nutrition Information (per serving, with dressing): 342 calories; 16 g. fat; 94 mg. cholesterol; 400 mg. sodium; 8.7 g. carbohydrate; 0 g. fiber; 33.3 g. protein

Result: Simple & delicious! We savored every last bite of this meal. I served the salmon with roasted asparagus and salmon and dare I say it was the best meal we’ve had in awhile? I went there. So good! Make! Make! Make! 🙂 Enjoy!

Price: The most expensive ingredient was the salmon. I opted for fresh wild sockeye salmon, coming in at $9.44. The lemonade I purchased was the 12 ounce bottle of Simply Lemonade (so good! so fresh!). While juice boxes are a cute idea (and practical if you have a kiddo), I saved a lot going a juice route that did not involve juice boxes 😉 (those things are expensive)! The remaining ingredients comprised just over $1 by my estimates. Cost per serving: $3.83.


I rarely post about articles I read, but this one is well worth the shout out.

An email came into my inbox yesterday with the subject, “Overweight dietitian says clients idenify with his struggles.” If that doesn’t hit home for me, I don’t know what would. It’s no secret that I am making strides to lose weight, and I do have weight to lose (about 30lbs). There have been times I have questioned my role as a dietitian because of my weight, but I have ultimately decided the same as the man in the article: my imperfections may be what allows others to relate to me and helps me build rapport with those I help. But of course I endeavor to reach and maintain and healthy weight.

Furthermore, the article makes a very important point about weight stating, “It’s easy to be dismissive if you’ve never fought against the complex cocktail of DNA, environment, health habits and dozens of other factors that makes fat cling to our bodies. Even when you’ve done everything right, you sometimes still come out on the gaining end. Going to school and learning all you can does not exempt you from the biological struggle. It doesn’t.” I agree with most of that statement and it is very applicable to my life-long (literally) battle of the bulge, with PCOS being the most recent ingredient that’s been added to my “complex cocktail”.

I wake-up and make good choices because it’s what I want to do, love to do, and have a passion to do. It’s never been about a size 6 or a bikini for me. I can do my job and be proud of what I teach because I walk the walk…and that isn’t measured by any number or biometric measure.

If you read the article (it’s short), I’d love to hear your thoughts!

Question: What’s your motivation for living healthfully?

Be well,

Share With Your Friends!


  1. Matt
    April 14, 2011 / 6:56 am


    • Nicole
      April 14, 2011 / 11:34 am


  2. Lee
    April 14, 2011 / 7:57 am

    I eat healthy because I feel better. My stomach almost always hurts after a greasy meal and I don’t like feeling tired and bloated.

  3. Samantha Angela @ Bikini Birthday
    April 14, 2011 / 9:12 am

    My naturopath and GP are both lean and have a healthy appearance (healthy looking skin and hair) and appear to be fit. It gives me the impression that they “walk the talk” and makes what they say seem a bit more credible to me.

    On the other hand it can sometimes make me feel like they can’t relate to my struggles. I’ve been overweight my entire life so I sometimes get frustrated when a health professional tells me how to lose weight because I just assume that it comes easy for them and they don’t understand the struggle I’m going through.

    I think there is a line between being overweight and unhealthy and being overweight and healthy. I have seen doctors and nurses who are overweight or obese and who become out of breath far too easily (a major sign for me that they are out of shape) and I’ll admit that I do judge them and their credibility. Someone like yourself though who runs and plays hockey but carries a few extra pounds is definitely someone I can relate to. I see myself in that person.

    • Nicole
      April 14, 2011 / 11:33 am

      I totally agree. Thanks for your sweet comment ๐Ÿ™‚

  4. Tracey @ I'm Not Superhuman
    April 14, 2011 / 10:11 am

    I’m lucky that I’ve never had a problem with my weight. Those good genes or metabolism have come in real handy the past four months when I’ve barely been able to get out of bed yet haven’t gained weight. I have friends who say I’m lucky, which I am in a way, but I’d rather be able to walk off extra weight than lose 10 pounds as muscle wastes away. Which just goes to show you it’s more about healthy habits than genetics when it comes to setting a good example.

    • Nicole
      April 14, 2011 / 11:33 am

      So, so true.

  5. Biz
    April 14, 2011 / 11:51 am

    I think you are a terrific role model as an RD Nicole – it doesn’t have anything to do with your pant size or what the number is on the scale – you help me when you are proud of how I handle my diabetes – I just wish more people would put in the effort, since diabetes is a controllable disease, even if it is a pain in the ass.

    Great post!

    What keeps me going? My husband says I can’t die before him otherwise he couldn’t live without me – gotta stay strong for my man! ๐Ÿ˜€

  6. Leah @ Why Deprive?
    April 14, 2011 / 11:52 am

    I started eating healthier in hopes to lose SOME weight, but to be honest, I’ve always eaten pretty healthy. I do it because I like it. I like vegetables, I like reading about all the good things they do for me. I like knowing Im doing something thats good for me. I definitely have some extra weight on me, but I think that makes me human.

  7. Roz
    April 14, 2011 / 1:09 pm

    LOVE the look of that salmon! And mums the word to Mr. Prevention, he’ll NEVER know about the mayo! ๐Ÿ™‚ My motivation to be healthy? I’m hitting middle age, and want to live the next half of my life as fit and healthy as possible. And do my best to avoid some of the health issues that run in my family. Have a great day Nicole!

  8. Melinda
    April 14, 2011 / 1:36 pm

    Great post on that article. I have always thought it was wrong and rude to judge an RD on what they ate or what they look like. As this shows, education is one thing, genetics are another. Generally it is those struggles that lead us to what we are interested in and that is probably why some people who might be overweight get into nutrition in the first place. There are obviously a number of reasons for this.

    This salmon looks great. I made salmon 2 nights ago and it was great. It was marinated first in pineapple juice, but I never would have thought to do a juice box. nice work!

  9. Anne Marie@New Weigh of Life
    April 14, 2011 / 2:05 pm

    That salmon looks fantastic! I eat healthy for my son. I want to be a good role model for him when he gets older.

  10. Heather @ Get Healthy with Heather
    April 14, 2011 / 4:53 pm

    I love that article! Such great points.

    I try my best to eat healthy because it makes me feel great and exercise so I can be a strong woman. Not just physically but mentally too. I do it for myself.

  11. Wendy Jo
    April 14, 2011 / 11:38 pm

    There is a value of having dietitians who have their own struggles, issues, sensitivies, diseases, etc., because it makes us human, compassionate, empathetic, and real. I was “diagnosed” with PCOS after 5 years of trying to figure out “what in the world is happening to me?” Very few people, including physicians understand this and sometimes it adds more frustration to the fire. I have found myself sharing my story, 1) so people understand my background, 2) so people realize I too share struggles, and 3) to avoid being judged. Being “thin” is not what makes us good practitioners, it’s the whole person and our approach to practice which allow our clients to want to see us and find success for themselves. Great post!

    • Nicole
      April 15, 2011 / 6:29 am

      Wendy, your comment made my day. I find myself sharing the very same with patients and building such good repertoire because of it. Thank you!

  12. Sophia
    April 15, 2011 / 12:04 am

    Wow, I agree. Honestly, if I’m going to meet a dietician about diet problems, I would not want to meet a skinny dietician who doesn’t really get the mental struggles I may be going through. I also don’t believe that just because you’re overweight, you aren’t healthy or making good choices.

  13. Colleen
    April 15, 2011 / 6:53 pm

    I am in an MPH/Dietetics program right now and have noticed differences in my classmates’ approaches to nutrition based on their personal experiences. Some of my classmates have said things like “There is not excuse for being fat” etc. and it really concerns me! I think having personal experience with being overweight at some point in one’s lifetime definitely adds a level of empathy and compassion that is sometimes lacking in this profession.

    • Colleen
      April 15, 2011 / 6:53 pm

      *no excuse ๐Ÿ™‚

    • Nicole
      April 15, 2011 / 7:03 pm

      I totally agree. There is that genetic link that we know so little about, but it’s clear that many people struggle to maintain a healthy weight much more so than others, given the same set of variables: diet, exercise, lifestyle, etc. And I do think that struggle, or lack thereof, shapes the perceptions of how things ought to be for patients and others. Fortunate and unfortunate all at the same time! Like you, I saw what I believed to be very disordered eating behaviors in many of the students I graduated with in both undergraduate and graduate levels. And like yourself, that concerns me! Thanks for your comment, Colleen ๐Ÿ™‚

  14. Rebecca @ How the Cookies Crumble
    April 16, 2011 / 9:35 am

    I think it’s positive and motivational to have an RD who has struggled with weight issue and not a cookie cutter naturally thing person telling me how to eat. However there is a difference between be overweight and be obese. But we all know that not all medical professional practice what they preach – just look at all the smokers outside the hospital! I enjoy your blog because you are a real person with real struggles, lots of knowledge, and continually live a healthy lifestyle.

  15. Heather
    May 1, 2011 / 9:49 pm

    I made this the other night and my husband and I loved it. I have to admit I was a little skeptical as to how flavorful the salmon would be but I am so glad I gave it a try ๐Ÿ™‚

    • Nicole
      May 1, 2011 / 10:00 pm

      I’m so glad you liked it! I think it’s all about the Creamy Russian Dressing ๐Ÿ™‚

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