Jill Fergus

I began cooking as a child and feeding family and friends has always been my passion. My kitchen is a busy one. I love to experiment and embrace the kitchen successes along with the accidents. I love to cook and collaborate with friends. I am seasonally driven (I love the farmer's market!), avoid processed foods and focus on whole and organic (mostly plant-based, but not exclusively) choices. In my home, my family has a variety of eating preferences from plant-based, gluten free, refined sugar free to full on omnivore. My goal is to create dishes to please all, either as is or with minor adjustments to the recipe. Where did "Feed the Swimmers" come from? When my kids began swimming competitively and growing into young adults, I realized, even more, how important nutrition is to performance, growth and overall health and emotional well being. Everyone (including the coach during travel meets) would ask "what are you feeding the swimmers?" This has become my mantra whenever I'm in my kitchen cooking for family and the friends I love.



Salmon Burgers with Spicy Mayo

Salmon Burgers with Spicy Mayo

Salmon is a go to for me. It's nutritionally dense, loaded with protein and healthy fats,  and so so flavorful. Miso Salmon may just be my family's favorite preparation, but I wanted to shake things up a bit and came up with this yummy burger. It's a crowd pleaser and not complicated to prepare.  A little patience and a sharp knife is recommended to properly chop the salmon (but this is not difficult) especially if making these for a crowd. Be careful not to take short cuts by grinding or mincing. It will be worth it! I also recommend you ask your fishmonger to remove the skin for you (you may keep this as it's delicious crispy). The recipe doubles and triples quite easily!


Salmon Burger with Spicy Mayo

Serves 4


  • 1 lb Salmon, chopped
  • 1 spring onion or scallions, chopped
  • 1/4 cup salt cured capers, rinsed and dried
  • 1 tsp dijon mustard
  • 1 x-large egg, beaten
  • 3 Tbs Panko whole wheat bread crumbs
  • 1/2 bunch parsley, chopped
  • 1/2 bunch cilantro, chopped
  • 1 handful of basil, chopped
  • 1/3 cup mayonnaise of choice
  • Zest of 1 lemon and juice of 1/2 lemon
  • 1 tsp Sriracha (or to taste)
  • Olive oil
  • Fresh Ground Pepper and sea salt


  1. Chop the salmon being careful not to grind or mince. You want texture.
  2. Add capers, onion/scallion, mustard and chopped greens to the salmon and thoroughly combine.
  3. Add the beaten egg and the breadcrumb and mix this well.
  4. Cover and chill for a minimum of one hour.
  5. For the Sriracha mayonnaise: Add the lemon zest and juice and Sriracha to the mayonnaise and mix this well with some fresh pepper and a pinch of salt.
  6. Add a bit of olive oil to both sides of the salmon burger and put it in a pan on medium/high heat. Allow to cook for 3 minutes per side. They will be fragile, so handle carefully. These are also great on the grill. 
  7. In the meanwhile: toast buns of choice, prepare your favorite burger fixings.
  8. Slather spicy mayo on buns, and serve allowing everyone to assemble their own. Enjoy!
Sweet Potato Nachos

Sweet Potato Nachos

Fudgy Espresso Sweet Potato and Black Bean Brownies with Hazelnuts and Coffee Cream Cheese Frosting

Fudgy Espresso Sweet Potato and Black Bean Brownies with Hazelnuts and Coffee Cream Cheese Frosting