Month: April 2020

Baked Coconut Shrimp.

Baked Coconut Shrimp

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Ingredients
  

  • ½ cup cornstarch
  • ½ to1 tsp ground red pepper
  • ¼ tsp salt
  • 1 tbsp honey
  • 1 tbsp lime juice
  • 3 egg whites
  • 1 cup shredded coconut flakes
  • 1 ½ lbs large raw shrimp peeled and deveined, rinsed and patted dry OR you can use pre-cooked
  • shrimp peeled with tails off.

Instructions
 

  • Preheat oven to 425 degrees.
  • Spray a large baking sheet with butter flavored cooking spray.
  • In a small bowl combine cornstarch, pepper and salt.
  • In a small microwave safe dish heat up honey approximately 30-45 seconds (careful not to overheat). Add lime juice to honey and stir. Slowly add in egg whites and continue to stir.
  • Place coconut in a thin layer on a plate.
  • Take each shrimp and first dip it into cornstarch mixture then in egg white mixture and finally roll in the coconut the then place on very greased baking sheet.
  • Bake 10-15 minutes or until shrimp is pink and the coconut is lightly toasted. Cooking time will be less with pre-cooked shrimp.

Notes

NUTRITION FACTS
Servings: ~12
Serving Size: 6-8 shrimp
Total Calories 111
Carbohydrate 8 g
Total Fat 3 g
Protein 13 g
Fiber 0 g
Prep Time: 30-45
Cook Time: 15-20
Tips and Hints:
• Serve with Hawaiian rice and grilled vegetables for a truly tropical
meal.
• To unthaw frozen shrimp quickly, place bag of shrimp in sink full of
cold water. Keep around 40 C.
• After unthawing, open bag and place shrimp on plate lined with
several sheets of paper towel. Pat dry with additional paper towels.
• In a pinch you can toss ingredients 2-6 in a blender, blend, pour
into a bowl and dip the shrimp in before the coconut. Work fine, just
requires a slightly more delicate handling.

Easy Whitefish with Lemon and Herbs.

Easy Whitefish with Lemon and Herbs

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Ingredients
  

  • 6 white fish fillets about 1 1/2 lbs total (cod, halibut, sole, haddock)
  • 6 cloves garlic minced
  • 1 tbsp dried rosemary
  • 1 tsp italian spices
  • 3 large lemon thinly sliced, seeded, end pieces discarded
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions
 

  • Preheat oven to 450 F. Place a baking sheet in oven to preheat as well.
  • Cut 4 large rectangles of foil and place a fish fillet in the center of each piece.
  • Bowl: Combine oil, spices and garlic and stir well.
  • Spread mixture evenly over fish, lay several lemon slices on top, and fold the edges of the foil or paper up over each fillet, crimping edges tightly.
  • Place packaged fish on preheated baking sheet and bake 13-15 minutes, until fish is just cooked through (should flake). Serve fish in packages.

Notes

NUTRITION FACTS
Servings; 6
Size: 1 fillet
Total Calories 123
Carbohydrate 4 g
Total Fat 5 g
Protein 17 g
Fiber 1.5 g
Prep Time: 10
Cook Time: 20
Tips and Hints:
• Serve with rice, quinoa or yams and some delicious vegetables like
steamed beans or a spinach salad.
• Get creative with leftover fish and give fish tacos a try. Simply sauté
onions and white cabbage, chop cilantro and toss together with fish
and salsa on a whole wheat tortilla or corn.
• Budget friendly option – look for white fish on sale in the frozen
section of your grocery store. Thaw in fridge.

Grilled Steak and Onion Salad.

Grilled Steak and Onion Salad

Haven't hit your protein target for the day but still want a nice fresh salad? Then this is a great option for you!
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Ingredients
  

  • 1 red onion cut crosswise into 1/2 “ thick slices
  • 1 lb skirt flank steak cut into 4 pieces
  • 1 tsp Dijon mustard
  • 1 tbsp balsamic vinegar
  • 3 tbsp olive oil
  • 2 tbsp grated Parmesan cheese
  • 8 cups any of the following: arugula or salad greens
  • Salt and pepper to taste

Instructions
 

  • Pan or cast iron skillet: heat to medium high heat.
  • Cooking the steak: Season steak with salt and pepper. Drizzle onions with 1 tbsp oil, salt and pepper. Grill steak with onions until steak is medium-rare and onions tender, flipping once (~5-7 min). Let stand 5 min then slice thinly against the grain.
  • Bowl: whisk together mustard, vinegar, and 2 tbsp oil. Add salad greens and season with salt and pepper. Add onions, steak and toss to combine.
  • Serve immediately.

Notes

NUTRITION FACTS
Servings: 4
Serving Size: 2 cup green
+ ¼ of steak (150 g
uncooked)
Total Calories 236
Carbohydrate 8 g
Total Fat 10 g
Protein 29 g
Fiber 2 g
Prep Time: 15
Cook Time: 5-7
Tips and Hints:
• To increase carbohydrate add croutons. You can easily make your
own croutons by cutting bread into ½” cubes, lay on a pan, toasting
in oven for 10 min.
• This salad can also easily be turned into a steak salad sandwich.
To create a spread place cooked onions in food processor and
spread on bread. Layer green, dressing and streak between slices.
• Mushrooms sautéed in balsamic also go nicely with this recipe.

Quinoa Porridge

Quinoa Porridge

Sweet and unique take on porridge, use any fresh fruit combination to naturally sweeten this hearty breakfast.
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Ingredients
  

  • 1/2 cup quinoa dry
  • 1 cup unsweetened plain almond milk
  • 1 ⁄2 tsp vanilla or almond extract
  • 1 tbsp honey or maple syrup
  • 2 tbsp ground flax meal
  • 1 ⁄2 cup fresh fruit
  • Slivered almonds optional

Instructions
 

  • Prepare quinoa per instructions on package, but replace half the water required with unsweetened plain almond milk; add vanilla or almond extract to cooking liquid for additional flavor.
  • Drizzle honey or maple syrup on top of quinoa and sprinkle ground flax meal and fresh fruit on top, plus optional almonds

Notes

Per serving (without almonds): Calories: 498; fat: 13g; saturated fat: 0.5g; carbs: 81g; fiber: 12.5g; protein: 16.5g

Greek Yogurt Parfait with Granola.

Greek Yogurt Parfait with Granola

The perfect high protein breakfast for those that dont like a big breakfast or need to be on the go!
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Ingredients
  

  • Granola:
  • 2 cups oats such as Quaker Old Fashioned
  • 1 ⁄2 cup honey
  • 1 ⁄2 tsp cinnamon
  • 1 ⁄2 tsp vanilla extract
  • 1 oz slivered almonds
  • 1 oz unsweetened shredded coconut
  • 1 oz flaxseeds
  • Yogurt parfait:
  • 1 cup non-fat Greek yogurt
  • 1 ⁄2 cup berries

Instructions
 

  • Preheat oven 350°F. Mix oats, honey, cinnamon, vanilla extract, and almonds together and spread evenly on parchment paper–lined oven tray. Bake until golden, stirring every 5-6 minutes to make sure mixture toasts evenly.
  • Pour oat mixture into a bowl, adding coconut and flaxseeds. Let fully cool; store in airtight container.
  • To assemble parfait, spoon yogurt into a bowl and top with 1⁄4 cup granola. Serve with fresh berries and mint as garnish.

Notes

Per serving: Calories: 535; fat: 12g; saturated fat: 3g; carbs: 82g; fiber: 8g; protein: 32g
Tip: Store the extra granola in an airtight container for a crunchy breakfast or snack topping.

Breakfast Burrito with Avocado-Black Bean Salsa

Breakfast Burrito with Avocado-Black Bean Salsa

Have a big day ahead? This burrito with give you the energy you need to get through!
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Ingredients
  

  • 2 tbsp olive oil
  • 1 ⁄2 small red onion thinly sliced
  • 1 ⁄2 red pepper thinly sliced
  • 2 egg whites beaten
  • 1 ⁄4 cup zucchini diced
  • 1 ⁄4 cup shredded cooked chicken breast
  • Salt and pepper to taste
  • 1 ⁄4 cup low-fat cheddar cheese
  • 2 low-carb whole-grain tortillas
  • Salsa:
  • 1 ⁄2 avocado diced
  • 1 ⁄4 cup low-sodium canned black beans drained
  • 1 ripe tomato diced
  • 1 tbsp cilantro chopped
  • 1 tbsp lime juice

Instructions
 

  • In olive oil, sauté onion and pepper over medium heat for 5 minutes, or until soft.
  • Add in egg whites, zucchini, chicken, and salt and pepper; stir until scrambled. Fold in cheese.
  • Heat tortillas in microwave for 20 seconds to soften.
  • Place egg mixture inside each tortilla; fold.
  • Add all salsa ingredients in bowl. Mix together. Taste and season with salt, pepper, and more lime juice if you prefer.

Notes

Per serving: Calories: 395; fat: 23g; saturated fat: 4g; carbs: 20g; fiber: 11g; protein: 17g
Dietary fact: In addition to their own healthy profile, avocados help you better absorb nutrients from other foods

High Protein,Lemon Blueberry Pancakes.

Lemon Blueberry High Protein Pancakes

These Lemon Blueberry High Protein Pancakes are the perfect easy and healthy breakfast – they’re high in protein and super delicious – you wont even miss the flour!
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Servings 6 people

Ingredients
  

  • For The Lemon Blueberry High Protein Pancakes:
  • ½ cup old fashioned oats
  • 3 egg whites
  • ½ cup cottage cheese
  • 2 scoops vanilla protein powder
  • 2 tsp freshly squeezed lemon juice
  • 1/4 tsp lemon zest
  • 1/4 cup water
  • 2/3 cup fresh blueberries plus more for topping
  • coconut oil for greasing pan
  • For The Lemon Yogurt Topping:
  • 1/4 cup plain greek yogurt
  • 1 tbsp honey
  • 1 tsp freshly squeezed lemon juice
  • 1/4 tsp lemon zest

Instructions
 

  • Combine the oats, egg whites, cottage cheese, vanilla powder, 2 tsp. lemon juice, 1/4 tsp. lemon zest, and water in a blender.
  • Blend until the mixture is pureed. You may need to scrape some of the protein powder from the sides of the blender, as it tends to stick.
  • Once pureed, pour the mixture into a mixing bowl and fold in the blueberries.
  • Heat a griddle or fry pan over medium-high heat and add enough oil to lightly grease the pan, approximately 1 tsp. to start (you will add more as needed for more pancakes).
  • Once the oil is hot, pour 1/3 cup of the pancake mixture into the center of the pan. Allow to cook for 2-4 minutes, or until the edges start to harden and a spatula can easily slide underneath the pancake.
  • Flip over and cook an additional 2-4 minutes, or until the batter is cooked through.
  • Repeat with remaining pancakes.
  • To make the optional yogurt topping, combine the yogurt, honey, lemon juice, and lemon zest in a small mixing bowl.
  • To serve, drizzle the yogurt sauce over the pancakes along with a few fresh blueberries and optional lemon zest for garnish.

Notes

Calories 185
% Daily Value
Total Fat 7 g
 
10%
Cholesterol 22 mg
 
7%
Carbohydrate 16 g
 
5%
Sugar
 6 g
 
10%
Fiber
 2.30 g
 
9%
Sodium 140 mg
 
5%
Protein 15 g
 
30%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Fully loaded Avocado toast.

Fully loaded breakfast

Your smashed avo on toast has just received an upgrade! Load as much or as little as you like!
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Ingredients
  

  • bread toasted
  • ½ avocado mashed
  • salt to taste
  • pepper to taste
  • 2 heirloom tomatoes sliced
  • 1 mozzarella ball sliced
  • 1 handful fresh basil chopped
  • 2 Slices Bacon
  • 1 egg

Instructions
 

  • Mash half of an avocado. Add salt and pepper, to taste. Mix until well combined.
  • Spread the mashed avocado evenly across toast, and top with heirloom tomatoes, mozzarella, and chopped basil.
  • In a frying pan, cook bacon until desired crispness, pan off excess grease and place on top of the toast.
  • In the same frying pan, cook your egg to desired texture in the bacon fat then top off the toast. salt and pepper to taste.
  • Enjoy!

Notes

Nutrition Info

     Sugar: 7.2g
    • Protein: 11.8g
      Fiber: 8g
      Carbs: 16.8g
  • Fat: 23.8g 
      Calories:353g
 

Jamie Oliver’s Chicken Thighs/Legs with Sweet Tomato and Basil

Jamie Oliver Chicken Thighs/Legs with Sweet Tomato and Basil

Super easy to make, this delicious and versatile Chicken dish is protein rich containing antioxidant rich tomato and basil.
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Ingredients
  

  • 12 chicken thighs or 8 chicken legs with thigh attached
  • Sea salt & freshly ground black pepper
  • 1 big bunch fresh basil leaves picked stalks finely chopped (can use fresh rosemary instead)
  • 3 – 4 handfuls cherry/grape tomatoes halved or plum tomatoes, quartered
  • 1 whole bulb garlic broken into cloves – no need to peel
  • 1 fresh red chili finely chopped, or a big pinch of dried chili flakes
  • Olive oil
  • Optional items to increase carbohydrates:
  • One 14.5-ounce/410 g can cannellini beans drained and rinsed (optional)
  • 2 handfuls new potatoes scrubbed (optional)

Instructions
 

  • Heat your oven to 350°F (180°C). Season chicken pieces all over with salt and pepper and put them into a snug fitting pan in one layer, skin side up. Chuck in your tomatoes. Scatter the garlic cloves into the pan with the chopped or dried chili and drizzle or brush over a little olive oil. Push some of the tomatoes underneath the chicken. Place in the oven, uncovered, for 45 minutes turning any of the exposed tomatoes halfway through.
  • Now mix in all the basil leaves and stalks and cook for another 45 minutes until the chicken skin is crisp and the meat is falling off the bone. If after an hour or so the skin isn’t crisping to your liking, you can turn up the heat or just blastbrown as you like. Just don't let the sauce simmer too vigorously or the meat might toughen up.
  • If you fancy, you can add some drained cannellini beans or some sliced new potatoes to the pan along with the chicken. Or you can serve the chicken with some simple mashed potato. Squeeze the garlic out of the skins before serving.
  • Serve with favorite vegetables and or green salad.
  • Save leftovers for pasta tomorrow night!

Notes

Planned Overs: To make leftover chicken into a
delish pasta dish simply remove the chicken
meat from the bone, shred it and warm it along
with the leftover tomato and chicken juices and
toss into a bowl of your favourite freshly cooked
pasta. Garnish with fresh grated parmesan or
feta, fresh grated lemon peel, fresh basil or all
of these tasty treats. Serve with steamed
broccoli and or a green salad.

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Grilled Salmon and Avocado Pitas

Grilled Salmon and Avocado Pitas

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Ingredients
  

  • 1 tbsp wasabi paste
  • 2 tsp soy sauce
  • 2 tsp rice vinegar
  • ¼ cup mayonnaise or similar
  • ½ lb. salmon or arctic char fillet
  • 2 tsp olive oil
  • 1 tsp salt
  • 2 whole wheat pita rounds
  • ½ ripe avocado diced
  • 2 cup loosely packed arugula or any salad greens
  • 1 medium tomato seeded and diced

Instructions
 

  • Bowl: In a small bowl, combine the wasabi paste, soy sauce, vinegar, and mayonnaise. Set aside.
  • Preparing Salmon: Brush salmon with olive oil and sprinkle with salt.
  • Grill (either oiled charcoal or gas grill, 450° to 550°). Lay salmon on an; close lid on gas grill.
  • Grill 6 to 8 minutes depending on thickness, turning over once, until just barely done (cut to test; flesh will be a darker shade of pink in the center). Remove from grill and quickly toast pita rounds on grill, about 2 minutes, turning once.
  • Cut or flake salmon into 1-in. cubes.
  • Cut pita rounds in half and spread wasabi mayonnaise on insides. Fill each pita half with salmon, avocado, arugula (or salad greens) and tomatoes, dividing equally.

Notes

Servings: 4 sandwich
halves
Serving Size: 1/2 pita with
filling
Total Calories 371
Carbohydrate 26 g
Total Fat 23 g
Protein 18 g
Fiber 6 g
Prep Time: 15
Cook Time: 25
Tips and Hints:
• Make sure the grill is very hit before placing salmon on. You should
only be able to hold a hand 5” above for 2-4 seconds.
• To ensure salmon is cooked, test the salmon with a fork after the
correct amount of time. The grilled salmon is cooked when it
flakes easily with a fork. It will also look opaque and feel slightly
firm.