Crispy Salmon with Asparagus and Sugar Snap Salad Serves : 4 Ingredients Instructions • 2 cups sugar snap peas, cut in half crosswise 1. Bring a large pot of water to a boil. Add sugar snap peas, • 2 cups asparagus, cut into 2-inch pieces asparagus, and green peas, cook for 2 minutes. Drain and rinse • ½ cup of frozen green peas with cold water until vegetables are cool; drain well. • 4 pieces of 150g skin-on salmon fillets • 1 teaspoon kosher salt, divided 2. Meanwhile, heat a large non-stick skillet over medium-high. • ¾ teaspoon black pepper, divided Pat fish dry with paper towels; sprinkle flesh side of fish evenly • 3 tablespoons extra-virgin olive oil, divided with ½ teaspoon salt and ¼ teaspoon pepper. • 2 tablespoons minced shallots • 1 tablespoon Dijon mustard 3. Add 1 tablespoon oil to the pan, slide fish to pan with the skin • 1 teaspoon grated lemon zest side down. Cook for 5 to 6 minutes until the skin is crispy. Turn • 1 ½ tablespoons fresh lemon juice fish over and cook until the desired degree of doneness. • 2 cups baby arugula • 2 tablespoons chopped fresh mint 4. While fish cooks, whisk together shallots, mustard, lemon zest, lemon juice, and remaining ½ teaspoon salt and ½ teaspoon pepper in a large bowl. Gradually add remaining 2 tablespoons oil, whisking constantly. Add blanched vegetables, arugula, and mint; toss gently to coat. Serve salad with fish. Nutrition Calories: 397 Protein: 41g Carbs: 12g Fat: 20g 51 Serving Size: 1
DayD1a3y 13 BBrreeaakkfafasstt: :BBaannaannaaWWaafflfeless LLuunncchh: :CChhicickkeennSSaalaladd-S-Sttuuffefedd DDininnneerr: AAvvooccaaddooss :WWaalnlnuuttAAnndd DDijiojonn-C-CrruusstteeddHHaalilbibuutt 52
Banana Waffles Serves : 1 Ingredients Instructions • 1 ripe banana 1. Mix all the ingredients and let sit for a while. • 4 eggs 2. Make in a waffle maker or fry in a frying pan with • ¾ cup almond flour • ¾ cup coconut milk coconut oil or butter. • 1 tbsp ground psyllium husk powder 3. Serve with hazelnut spread or whipped coconut • 1 pinch salt • 1 teaspoon baking powder cream and some fresh berries, or have them as • ½ teaspoon vanilla extract with melted butter. • 1 teaspoon ground cinnamon • coconut oil or butter, for frying Nutrition Calories: 155 Protein: 5g Carbs: 4g Fat: 13g 53 Serving Size: 1
Chicken Salad-Stuffed Avocados Serves : 1 Ingredients Instructions • 450g boneless, skinless chicken breast 1. Place chicken in a large saucepan and add enough water to cover. • 1 ⁄ 3 cup low-fat plain Greek yogurt 2. Bring to a simmer over medium heat. Cover and cook the chicken for • ¼ cup mayonnaise • 1 tablespoon tarragon (fresh or dried) 12 to 15 minutes. • ¾ teaspoon salt 3. Transfer the chicken to a cutting board and then shred the chicken. • ½ teaspoon ground pepper 4. Refrigerate the chicken until cold for 30 minutes. • ¼ cup toasted chopped pecans 5. Combine yogurt, mayonnaise, tarragon, salt, and pepper in a large • 1 cup diced celery • 2 firm-ripe avocados, halved and pitted bowl. Add the cold chicken, celery, grapes, (if using) and pecans • 1 cup seedless red grapes, halved then stir to combine. 6. To serve, fill each avocado half with about 1/2 cup chicken salad. (optional) Nutrition 54 Serving Size: 1 Calories: 405 Protein: 8g Carbs: 10g Fat: 35g
Walnut and Dijon- Crusted Halibut Serves : 4 Ingredients Instructions • ½ cup raw walnut halves 1. Preheat oven to 200 Celsius. • 2 tablespoons chopped fresh thyme 2. Place walnuts in a large zip-lock plastic freezer bag. Seal bag, • 2 tablespoons all-purpose flour • 1 tablespoon Dijon mustard and crush gently with a mallet until nuts break into small • 1 lightly beaten large egg white pieces. Combine nuts and thyme in a shallow dish. Place flour • 170g halibut fillets in a separate shallow dish. Combine Dijon and egg white in • ¼ teaspoon kosher salt a third shallow dish. • ½ teaspoon black pepper 3. Press tops of fillets in flour and shake off the excess. Dip the • 1 ½ tablespoons olive oil floured side of fillets in the egg mixture and shake off excess. • 4 lemon wedges Sprinkle fillets with salt and pepper. Dip egg side of fillets in the walnut mixture, pressing to adhere. Nutrition 4. Heat oil in a large ovenproof non-stick skillet over medium. Place fillets, walnut side down, in skillet. Cook for 3-4 minutes until walnuts are golden and toasted. Flip the fish and bake at 200 Celsius for 5 minutes until fish flakes easily with a fork. Serve with lemon wedges. Serving Size: 1 Calories: 307 Protein: 35g Carbs: 7g Fat: 15.6g 55
DayD1a4y 14 BBrreeaakkfafasstt: :CCaauulilfilfolowweerrHHaasshh BBrroowwnnss LLuunncchh: :HHeerrbbss&&LLeemmoonnCChhicickkeenn PPaailillalarrdd DDininnneerr: :TToommaattooSSaalaladdWWitithh CCootttaaggeeCChheeeessee 56
Cauliflower Hash Browns Serves : 1 Ingredients • 110g cauliflower • ¾ eggs • 1/8 yellow onion, grated • ¼ teaspoon salt • ½ pinch pepper • 30g butter, for frying Instructions 1. Rinse, trim and grate the cauliflower using a food processor or grater. 2. Add cauliflower to a large bowl. Add remaining ingredients and mix. Set aside for 5 – 10 minutes. 3. Melt a generous amount of butter or oil on medium heat in a large skillet. The cooking process will go quicker if you plan to have room for 3 – 4 pancakes (about 3 – 4 inches each) at a time. Use the oven on low heat to keep the first batches of pancakes warm while you make the others. 4. Place scoops of the grated cauliflower mixture in the frying pan and flatten them carefully until they measure about 3 – 4 inches in diameter. 5. Fry for 4 – 5 minutes on each side. Adjust the heat to make sure they do not burn. Nutrition Calories: 282 Protein: 7g Carbs: 5g Fat: 26g 57 Serving Size: 1
Herbs & Lemon Chicken Paillard Serves : 6 Ingredients Instructions • 6 skinless chicken breasts 1. Place each chicken breast between 2 sheets of baking parchment. • 2 tablespoons olive oil Use a meat mallet or rolling pin to bash each piece of chicken – • ½ tablespoon balsamic vinegar flatten out to an even layer about 0.5cm thick. Transfer to a dish. • 140g bag rocket • 25g parmesan 2. Marinade: Crush the garlic with a good pinch of salt using a pestle • Lemon wedges and mortar. Add the rosemary and sage, stir through the lemon zest and juice, olive oil, and some ground black pepper. Pour the For the marinade marinade over the chicken, ensuring that it is well coated. Cover it and chill for at least 2 hours. • 2 garlic cloves • 3 springs of rosemary 3. Heat the barbecue. Once the flames have died down, spread the • Sprigs leaves, finely chopped coals out to an even layer. Then cook the chicken for 1-2 minutes • 6 sage leaves, finely shredded each side. Transfer to a board and leave to rest for a few mins. • zest 1 lemon and juice of ½ • 3 tablespoons olive oil 4. Meanwhile, pour the oil and balsamic vinegar into a large bowl. Add the rocket and some seasoning. Toss together, then shave over the Parmesan. Serve the salad with the chicken, with lemon wedges to squeeze over. Nutrition Calories: 240 Protein: 32g Carbs: 1g Fat: 12g Serving Size: 1 58
Tomato Salad with Cottage Cheese Serves : 1 Ingredients • 200g cottage cheese • Salt and freshly ground pepper • 1 organic lemon, zest, and juice • 2 sprigs of basil leaves • 1 teaspoon olive oil • 5 red cherry tomatoes, halved • 5 yellow cherry tomatoes, halved • 3 thinly sliced radishes Instructions 1.Season cottage cheese with salt and pepper. Stir in the lemon zest. 2. Grind the basil leaves with the olive oil, pepper, and 2 tablespoons of lemon juice using pestle and mortar to create the dressing. Toss tomatoes and radishes into it. 3. Arrange the cheese and salad together on a plate and serve immediately. Nutrition Calories: 270 Protein: 26g Carbs: 9g Fat: 14g 59 Serving Size: 1
DayD1a5y 15 BBrreeaakkfafasstt: :SSaalaladdSSaannddwwicichheess LLuunncchh: :TThhaai iCChhicickkeenn&& DDininnneerr: MMuusshhrroooommBBrrootthh :PPeeppppeerrBBooaattss 60
Salad Sandwiches Serves : 1 Ingredients • 50g Romaine lettuce • 15g butter or mayonnaise • 30g edam cheese or other cheese of your preference • ½ avocado, sliced • 4 cherry tomatoes, sliced Instructions 1. Rinse the lettuce thoroughly and use it as a base for the toppings. 2. Spread butter or mayonnaise on the lettuce leaves, and layer the cheese, avocado and tomato on top. Enjoy!. Nutrition Calories: 383 Protein: 10g Carbs: 5g Fat: 34g Serving Size: 1 61
Thai Chicken & Mushroom Broth Serves : 4 Ingredients Instructions • 1L chicken stock 1. Tip the stock into a saucepan, then stir in the curry paste, • 1 tablespoon Thai red curry paste fish sauce, sugar, lime juice and most of the zest. Bring to • 1 tablespoon Thai fish sauce the boil, then add the mushrooms and whites of the • 2 teaspoons sugar spring onion. Cover, then simmer for 2 mins. • 2 limes, zest, and juice 2. Stir in the chicken and most of the spring onion greens to • 100g sliced Portobello mushrooms gently heat through, then serve ladled into bowls and • bunch spring onions, sliced, whites and greens separated scattered with the remaining lime zest. Serve with extra • 200g steam chicken, shredded lime juice, sugar, and fish sauce on the side so everyone can adjust their bowlfuls. Nutrition Protein: 25g Carbs: 6g Fat: 6g Serving Size: 1 Calories: 179 62
Pepper Boats Serves : Ingredients Instructions • 150g full-fat cream cheese 1. Combine and mix the cream cheese with tomato, • 1 finely chopped small tomato, seeds carrot, ginger, and lime juice in a bowl. Add removed parsley and season with salt and pepper. • ½ finely grated carrot 2. Scoop cream cheese and place it on the mini • 1cm piece of finely grated ginger peppers “well”. • Juice of ½ lime • 3 sprigs of chopped flat-leaf parsley leaves • Salt and freshly ground black pepper • 8 colourful mini peppers, deseeded and halved lengthways Nutrition Calories: 115 Protein: 3.5g Carbs: 4g Fat: 9.5g Serving Size: 1 63
DayD1ay616 BBrreeaakkfafasstt: :AAvvooccaaddooEEggggssWWitithh BBaaccoonnSSaailisls LLuunncchh: :PPrraawwnn&&CChhoorrizizoo FFrritittaattaa DDininnneerr: :FFisishhccaakkeess 64
Avocado Eggs with Bacon Sails Serves : 1 Ingredients • ½ hard-boiled eggs • 1/8 avocado • ¼ teaspoon olive oil • 20g bacon • Salt and pepper Instructions 1. Preheat the oven to 180 Celsius. 2. Place the eggs in a saucepan and cover with water. Bring to a light boil and let simmer for 8-10 minutes. Place the eggs in ice cold water immediately when they are done to make them easier to peel. 3. Cut the eggs into halves lengthwise and scoop out the yolks. Place them in a small bowl. 4. Add avocado and oil and mash until combined. Salt and pepper to taste. 5. Place the bacon on a baking sheet and bake until crispy. It takes about 5–7 minutes. Or you may fry them in a in a frying pan. 6. Use a spoon and add the mixture back into the cooked egg whites and set the bacon sail! Enjoy! Nutrition Serving Size: 1 Calories: 157 Protein: 6g Carbs: 1g Fat: 14g 65
Prawn & Chorizo Frittata Serves : 2 Ingredients • ½ finely chopped onion • 2 teaspoons olive oil • 1 tablespoon milk • 4 eggs, lightly beaten • 50g sliced chorizo • 85g cooked, peeled prawn • 100g frozen pea, defrosted • leafy salad, to serve Instructions 11. Heat frying pan to medium, then fry the onion and chorizo in the oil over low heat. Cook for 4-5 mins until the onion is soft. 2. Take the pan off the heat, pour out any excess fat from the chorizo, then stir in the beaten eggs and milk with some seasoning. 3. Stir in the prawns and peas and return to low heat for 10-12 mins until all the frittata is set. Flash it under the grill until golden. Serve in wedges with a leafy salad. Nutrition Serving Size: 1 Calories: 179 Protein: 25g Carbs: 6g Fat: 6g 66
Fishcakes Serves : 2 Ingredients Salad Fishcakes • 125g finely sliced fennel bulb • 115g salmon fillet, skin removed and cut into • ½ thinly sliced small pear, peeled and cored small cubes • ¼ thinly sliced spring onion • 100g defrosted peas • 1 finely diced shallot • 2 sprigs of chopped dill leaves • 1cm piece grated ginger • 2 sprigs of chopped coriander leaves • ½ finely chopped chili, deseeded • Grated zest of ½ organic lemon • 2 sprigs of chopped dill tips • 1 tablespoon lemon juice • Grated zest of ½ organic lemon • 2 tablespoons orange juice • 1 tablespoon lime juice • Salt and freshly ground black pepper • 1 egg yolk • 1 tablespoon olive oil Instructions 1. Combine the fennel, pear, spring onion, peas, herbs, and lemon zest in a bowl. Stir in lemon and orange juice. Season the salad with salt and pepper. 2. Combine salmon, shallot, ginger, chili, dill, lemon zest, lime juice, and egg yolk in a bowl and season with salt and pepper. 3. Heat oil in a pan and shape 4 equal-sized fishcakes from the salmon mixtures. Slide fishcakes in the pan and fry for 8 minutes until brown all over. Nutrition Calories: 197.5 Protein: 15g Carbs: 7.5g Fat: 9g 67 Serving Size: 1
DayD1ay717 BBrreeaakkfafasstt: :SSmmookkeeddSSaalmlmoonn SSaannddwwicichh LLuunncchh: :GGaralriclicBeBeefef DDininnneerr: :RRooaasstteeddSShhrrimimppaanndd BBrruusssseelslsSSpprroouuttss 68
Smoked Salmon Sandwich Serves : 2 Ingredients Bread Spicy pumpkin bread 1. Preheat the oven to 200 Celsius and grease a bread pan (10x18cm) with oil or butter. • 2 tablespoons pumpkin pie spice • 1 tablespoons baking powder 2. Mix all dry ingredients in a bowl. • 2 tablespoon ground psyllium husk powder 3. Stir egg, apple sauce, pumpkin puree and oil in a • 1 tablespoon coconut oil or butter • 1 teaspoon salt separate bowl and mix into a smooth batter with the • ½ cup flaxseed dry ingredients. • 1¼ cups almond flour 4. Pour into a baking dish and sprinkle a tablespoon of • 1¼ cups coconut flour pumpkin seeds on top if desire. • 1⁄3 cup chopped walnuts 5. Bake on lower rack for an hour and test with a toothpick. • 1⁄3 cup pumpkin seeds If it comes out clean, then it’s ready to serve. • 3 eggs • ½ cup unsweetened apple sauce Building the Sandwich • ¼ cup coconut oil • 1 3/4 cups. pumpkin puree 1. Whisks eggs and cream together in a bowl. Add salt and pepper to taste. Toppings 2. Melt the butter in frying pan on medium high heat. Pour • 2 tablespoon heavy whipping cream in the egg mixture and stir until blended and cooked • 2 tablespoon butter through. Remove from heat. • 1 tablespoon fresh chives (optional) • 4 eggs 3. Add chili and mix. (Tabasco, dried chili flakes or fresh • salt and pepper finely chopped chili) • 1 pinch chili flakes • 28g. leafy greens 4. Toast two slices of spicy pumpkin bread and apply a layer • 85g. smoked salmon of butter. • 1/4 cup. butter for frying 5. Put a few lettuce and scrambled egg on top, then add the salmon and finely chopped chives. Nutrition Calories: 283 Protein: 11.5g Carbs: 1.5g Fat: 25g 69 Serving Size: 1
Garlic Beef Serves : 4 Ingredients • 1 tablespoon black peppercorn • 4 tablespoons red wine vinegar • 600g piece well-trimmed beef skirt • 6 garlic cloves instructions 1. Crush peppercorns and garlic with a pinch of salt in a pestle and mortar until you have a smooth paste, then stir in the vinegar. Sit the beef in a non-metallic dish, then rub all over with the paste. Leave in the fridge for a few hours. 2. Place a griddle pan over high heat. Rub the marinade off the meat, then season with a little more salt. Cook meat until charred on each side. You may want to roast it in a hot oven for 5 minutes after searing if the cut is very thick. 3. Rest the meat for 5 mins before carving into slices and serve. You may pair it with salad. Nutrition Calories: 205 Protein: 34g Carbs: 3g Fat: 6g Serving Size: 1 70
Roasted Shrimp and Brussels Sprouts Serves : 4 Ingredients • 450g jumbo frozen shrimp, thawed and drained well • 450g brussels sprouts stem, trimmed and cut in half • 2 tablespoons olive oil • salt and fresh-ground black pepper Sauce • 1/3 cup soy sauce • 2 tablespoons rice vinegar • 2 tablespoons Monk Fruit sweetener • 2 teaspoons Agave syrup • 1 tablespoon sesame oil • ½ teaspoon garlic powder Instructions 1. Thaw shrimp overnight in the refrigerator. Place and the shrimp in a colander placed in the sink to let them drain well 15 minutes before cooking. Use paper towels to absorb the remaining moisture. 2. Mix the soy sauce, rice vinegar, sweetener, agave, sesame oil, and garlic powder to make the marinade mixture. 3. Preheat oven to 200 Celsius and spread a thin layer of oil on a large baking sheet. 4. Place the shrimp and half of the marinade sauce into a zip lock bag and let the shrimp marinate for 15 minutes. Drain the marinated shrimp well in a colander. 5. Put brussels sprouts into a bowl and toss with the desired amount of olive oil, salt, and fresh-ground black pepper. Spread the brussels sprouts out in a single layer on the baking sheet and roast for 15 minutes. 6. Remove the baking sheet and brussels sprouts from the oven. Roast marinated shrimp for 7 minutes using the same method. 7. Remove shrimp from oven and stir together with brussels sprouts. Brush the remaining marinade sauce on shrimp and brussels sprouts. Nutrition Serving Size: 1 Calories: 296 Protein: 31g Carbs: 9g Fat: 13g 71
DayD1a8y 18 BBrreeaakkfafasstt: :BBaaccoonn&&EEggggss LLuunncchh: :CCooddwwitithhBBaaccoonn, ,LLeetttuuccee DDininnneerr: &&PPeeaass :BBaakkeeddCChhicickkeennBBrreeaasstt WWitithhGGaarrddeennSSaalaladd 72
Bacon and Eggs Serves : 1 Ingredients • 2 eggs • 35g bacon, sliced • Cherry tomato cut into half, optional • Fresh parsley, optional Instructions 1. Fry the bacon until crispy and set aside. 2. Use the rendered fat from the bacon to fry the eggs. 3. Fry the tomatoes if you desire. 4. Salt and pepper to taste. Nutrition Calories: 272 Protein: 15g Carbs: 1g Fat: 22g Serving Size: 1 73
Cod with Bacon, Lettuce & Peas Serves : 1 Ingredients Instructions • 1 teaspoon sunflower oil 1. Heat the sunflower oil in a non-stick frying pan then add the bacon, • 1 tablespoon half-fat crème fraiche/ shallot or onion, and garlic. Cook for 2 minutes then pushes to one side low-fat cooking milk of the pan. • 1 rasher rindless smoked streaky bacon, 2. Season the cod with ground black pepper and fry in the pan for 2 cut into small pieces minutes. Add the peas and stock, bring to a simmer. Cook over medium • ½ finely sliced long shallot/ small onion heat for a further 2 mins, then add the lettuce and crème fraîche. • ½ crushed garlic clove 3. Cook for a couple of minutes more, stirring the vegetables occasionally, • 140g skinless cod fillets until the fish is just cooked, and the lettuce has wilted. Serve with bread • 70g frozen pea to mop up the broth. • 100ml fresh chicken stock/ ¼ cube make to soup • 1 Gem lettuces, thickly shredded • Ground black pepper • 1 thick slice crusty wholegrain bread, to serve Nutrition Serving Size: 1 Calories: 400 Protein: 42g Carbs: 32g Fat: 15g 74
Baked Chicken Breast with Garden Salad Serves : 6 Ingredients Chicken Salad • 635g boneless & skinless chicken breasts • ½ cup buttermilk • 2 ¼ teaspoons avocado or olive oil • ½ cup mayonnaise • 2 ¼ teaspoons smoked paprika • 6 tablespoons sour cream • 2 ¼ teaspoons garlic powder • 1 tablespoon minced red onion • 2 ¼ teaspoons oregano • 1 tablespoon minced fresh dill • 1 ½ teaspoons salt • 1 tablespoon minced fresh parsley • Ground black pepper • 1 minced garlic clove • 1 teaspoon fresh lemon juice Salad Dressing • Pinch of sugar • Salt and ground black pepper • 8 cups lettuce leaves • 1 endive bulb, cored and chopped • 445g grape tomatoes halved lengthwise • 4 sliced radishes, ends trimmed and halved lengthwise • 2 sliced carrots peeled and halved lengthwise • 2 chopped medium-sized cucumbers, halved lengthwise Ingredients Chicken 1. Preheat oven to 230 Celsius. 2. Mix all the salad dressing ingredients then add salt and pepper to taste. Refrigerate the salad dressing for 10 Instructionsminutes or more to blend the flavour. 3. MBPmfolaaierkxcdteeahiufleclomhtjrhuic2beikc5aveektesniogn,teog3dt5rdsaiezmibstzlhtielnle.seuM.wftreaoitksmheaontshiudle,rraeesnatmdolaoscdvpoeiraniftngraokrellmledsiwitedhineetthsolosivsmfetcnoah.21nkiC..cdeFPokpdSdouevrtproenrroiearczarepeezecvtsrlhahereisieklinoclwcmalkirky,ni.eae.tggnhiranrcewsrilonadiilcgntiaehspdsnifeostodtrwsirevleuidnnosnecgsrtyriil,,nilinodfgsrrmteawehenogehzdaoiefnltrleehe1otwe5,irnzsameeaiastlritti.nbn,.fulaogetnrnefdo1dsr0epbtreemhopfeoirpnrcefueohrtioseicendskraevnin.g. 4. 5. 6. Serve immediately. Nutrition Serving Size: 1 Calories: 390 Protein: 29g Carbs: 6.5g Fat: 24g 75
DayD1a9y 19 BBrreeaakkfafasstt: :VVeeggaannTToofufuSSccrraammbblele LLuunncchh: :CCininnnaammoonnCChhipipoottlele DDininnneerr: BBaakkeeddPPoorrkk/ /CChhicickkeenn CChhooppss :PPoottRRooaasstt 76
Vegan Tofu Scramble Serves : 1 Ingredients Instructions • 175g firm tofu 1. Fry the tofu in a non-stick frying pan and break it into • 1»8 teaspoon turmeric bite-size while cooking. • ½ tablespoon nutritional yeast 2. Stir in turmeric powder and nutritional yeast over medium • 100ml unsweetened almond milk heat until well combined. Cook for 5 minutes. • ½ tablespoon fresh chives, finely chopped (optional) 3. Add in almond milk and simmer and cook for 10 minutes. • salt and pepper Stir until tofu becomes slightly creamy. 4. Season to taste or garnished with chopped chives. Nutrition Calories: 281 Protein: 35g Carbs: 2g Fat: 22g Serving Size: 1 77
Cinnamon Chipotle Baked Pork / Chicken Chops Serves : 4 Ingredients Instructions • 1 tablespoon coconut sugar/ raw sugar 1. Mix cinnamon chipotle rub seasoning in a small • 1 teaspoon ground chili powder bowl then set aside. • ½ teaspoon cinnamon • ¼ teaspoon garlic powder 2. Preheat oven to 200 Celsius. Slice parsnips and • ¼ teaspoon onion powder carrots into ½ inch pieces. Toss in 2 tablespoons • ¼ teaspoon smoked paprika olive oil and the cinnamon chipotle seasoning. • ½ teaspoon sea salt (or taste) • ¼ teaspoon ground black pepper 3. Lay the parsnips and carrots flat on the baking • Pinch of dried oregano sheet. Roast in the oven for 15 minutes then For the Pan: withdraw from the oven. • 2 parsnips (7 to 8 inches long), cut into ½ inch 4. Prepare the chops while vegetables are roasting. slices 5. Rub each piece of chop in cinnamon chipotle • 2 carrots (7 to 8 inches long), cut into 1/2 inch seasoning, place chops in a pan with 1 tablespoon slices olive or avocado oil. Sear chops on medium-high • 3 tablespoons olive oil (divided) for 2-4 minutes. Flipping once. • 650g boneless pork chops/ chicken chops 6. Remove chops from heat and place on baking pan with vegetables. (About 4) 7. Place the pan back in the oven (with veggies and • Lemon slices, red chili pepper flakes and chops) and roast/bake at 200 Celsius for an additional 6-8 minutes. parsley to garnish 8. Remove pan from oven and garnish with lemon slices, fresh parsley, and red pepper flakes if preferred. Nutrition Calories: 247 Protein: 25g Carbs: 13.6g Fat: 7g Serving Size: 1 78
Pot Roast Serves : 12 Ingredients Instructions • 1810g Chuck roast 1. Season the chuck roast liberally with sea salt and black pepper on • 4 teaspoons of sea salt all sides, rubbing it in evenly. Let sit for about 30 to 45 minutes. • 1 teaspoon black pepper 2. Heat a tablespoon of oil in a large Dutch oven/ stockpot over • 2 tablespoons avocado oil medium-high heat. Add the onions and cook for 5 minutes until • 1 ½ cups radishes cut into quarters browned. Add the radishes and carrots and cook for another 5 • 1 ½ cups Carrots sliced on the bias, 7cm thick minutes until all the veggies are browned on the outside. • ½ large onion cut into petals 3. Transfer the veggies to the slow cooker and arrange the veggies • 3 sprigs fresh rosemary along the sides with a hole in the middle. • 5 sprigs fresh thyme 4. Add a tablespoon of oil to the pot. Add the chuck roast and sear on • 2 cups beef/ bone broth all sides for a couple of minutes, until browned on the outside. 5. Add the chuck roast to the centre of the slow cooker and arrange the veggies along the side. 6. Add the beef broth, rosemary, and thyme, partially submerging in broth. 7. Close the slow cooker lid and let it cook for 10 - 12 hours on Low or 5 - 6 hours on high, until the beef is tender. Nutrition Serving Size: 1 Calories: 307 Protein: 29g Carbs: 2g Fat: 19g 79
DayD2a0y 20 BBrreeaakkfafasstt: :CChheeeesseeRRoolll-lU-Uppss LLuunncchh: :GGlulutteenn-F-FrreeeeGGnnooccchhi i DDininnneerr: WWitithhPPoommooddoorrooZZuuccchhinini i PPaassttaa(V(V)) :CCrruussttlelessssSSppininaacchhCChheeeessee PPieie 80
Cheese Roll-Ups Serves : 1 Ingredients • 50g cheddar cheese, in slices • 15g butter • Fresh parsley, herbs, paprika powder (optional) Instructions 1. Place cheese slices on the cutting board. 2. Slice butter or cut thin pieces with a knife. 3. Cover cheese slices with butter and roll-up. 4. Sprinkle fresh parsley, herbs, or paprika powder on top if desire. Nutrition Calories: 331 Protein: 13g Carbs: 2g Fat: 30g Serving Size: 1 81
Gluten-Free Gnocchi with Pomodoro Zucchini Pasta (V) Serves : 4 Ingredients Gnocchi For the rest: • 1 large sweet potato, peel and chopped into cubes • 1 cup Pomodoro sauce • 1 egg • 4 teaspoons extra virgin olive oil • ¾ cup almond flour • 1 large zucchini • ½ cup tapioca flour • ¼ cup grated parmesan cheese or more to garnish • ¼ cup coconut flour • ¼ teaspoon salt Instructions 1. Bring a medium pot filled halfway with water and a pinch of salt to a boil. Add the sweet potatoes and cook until soft. (easily pierced with a fork like butter) Drain into a colander and then transfer to a large bowl. 2. Mash the sweet potatoes with the back of a fork.Add in the almond, tapioca, and coconut flour and egg and salt. Mix well to combine. 3. Bring water to a boil in the same medium pot again. Meanwhile, place a piece of parchment paper near your workspace. Roll the dough into balls, then shape into mini-logs and place on the parchment paper and baking dish. Make that gnocchi indent using a fork! 4. Place the tomato basil sauce in a medium pot over medium-high heat and bring to a simmer. Once simmering, reduce heat to low and keep warm until ready to use at the end of the recipe. 5. Drop the gnocchi bites into the boiling water for about 2 minutes until it floats to the top and stays there. Remove with a slotted spoon and set aside on a plate. Work in batches until all the gnocchi is cooked. Place in the refrigerator to cool for 5 minutes. 6. Heat 1 teaspoon of the oil in a large skillet over medium heat. Add in the gnocchi and cook for 2 minutes on the top and bottom once the oil is shimmering. 7. Spiralize the zucchini while cooking the gnocchi. Trim the noodles with kitchen shears. 8. Place half of the tomato sauce in a large bowl and toss with the zucchini noodles. 9. Pour the remaining tomato sauce on top. Garnish with parmesan Nutrition Calories: 248 Protein: 8g Carbs: 24g Fat: 15g 82 Serving Size: 1
Crustless Spinach Cheese Pie Serves : 1 Ingredients Instructions • 35g frozen spinach thawed, 1. Grease a 9-inch pie pan. squeezed, and drained 2. Combine all ingredients and pour into the pie pan. 3. Bake at 190 Celsius for 30 minutes until edges start to • 0.63g beaten eggs • 35g cheese brown. • 1/8 teaspoon dried minced onion • garlic powder • salt and pepper Nutrition Calories: 194 Protein: 14g Carbs: 3g Fat: 8g 83 Serving Size: 1
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