Category: Adult Recipes

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.

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.

Shakshuka

Shakshuka

Shakshuka is a popular breakfast in North Africa and the Middle East. It’s a great low-carb, veggie-rich breakfast, or a quick and easy dinner. No zucchini? Use bell peppers or eggplant instead.
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Ingredients
  

  • 1 large yellow onion halved and thinly sliced
  • 1 medium zucchini halved and thinly sliced
  • 3 clove garlic thinly sliced
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1/8 tsp cayenne to taste(1/8 to 1/4 tsp, to taste)
  • 794 g whole plum tomatoes with their juices coarsely chopped
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • about 1 cup feta cheese crumbled ()
  • 8 eggs
  • 1/4 cup fresh cilantro or basil chopped, for serving
  • 2 tbsp Olive oil

Instructions
 

  • Preheat oven to 375°F.
  • Heat the oil in a large heavy skillet, preferably cast iron, over medium heat. Add the onions and zucchini, and sauté for 8–10 minutes until tender. Add the garlic and cook for 1 minute, then add the cumin, paprika and cayenne, and cook for 1 more minute.
  • Add the tomatoes, salt and pepper and simmer until the tomatoes have thickened, about 10 minutes. Stir in the cheese.
  • Gently crack the eggs into the skillet, spreading them evenly over the tomatoes. Season with a pinch of coarse salt, if desired. Transfer the skillet to the oven and bake until eggs are just set, 7–8 minutes (they will continue to cook for a couple of minutes after you remove them from the oven). Sprinkle with the fresh herbs and serve immediately.
  • Do Ahead Or Delegate: Halve and slice the onion and zucchini, slice the garlic, combine the dry spices, chop the tomatoes, or fully prepare the recipe without the eggs and refrigerate or freeze it.
  • Flavor Booster: Use smoked paprika instead of regular paprika. Serve with hot pepper sauce such as Tabasco, sriracha or harissa, if you have it.

Sheet Pan Lamb Dinner.

Sheet Pan Lamb Dinner

This Sheet Pan Lamb Dinner makes holiday entertaining easy. Lamb is roasted with potatoes, tomatoes, lemons and olives until perfectly cooked and ready to serve.
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Ingredients
  

  • 2 1/2 pound boneless leg of lamb roast
  • 1 Tablespoon dijon mustard
  • 2 teaspoons chopped fresh rosemary
  • 1 teaspoon dried oregano
  • 1 teaspoon salt divided
  • ½ teaspoon onion powder
  • ½ teaspoon black pepper
  • 12 petite white potatoes halved
  • 1 red onion cut into wedges
  • 1 pound items from olive bar black & green olives cherry peppers, sun dried tomatoes, roasted garlic, etc.
  • 1 pound campari tomatoes on the vine or grape or cherry tomatoes
  • 1 lemon thinly sliced
  • 2 Tablespoons olive oil

Instructions
 

  • Preheat oven to 375-degrees.
  • Arrange potatoes, red onion, olive bar items, tomatoes and sliced lemon on a rimmed sheet pan. Drizzle with olive oil and ½ teaspoon salt. Toss to combine.
  • Combine ½ teaspoon salt, with dijon mustard, rosemary, oregano, onion powder and black pepper. Rub this mixture over the lamb roast.
  • Roast until an instant-read thermometer registers 125°F to 130°F for medium rare, 60 – 75 minutes, or 130°F to 135°F for medium, 75-90 minutes. Transfer the lamb to a cutting board and let it rest for 10 minutes before carving.

Grilled and Stuffed Portobello Mushrooms

Grilled and Stuffed Portobello Mushrooms

A tasty meatless alternative. Although if you feel the need to to add a little extra protein, some sliced beef will do the trick.
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Ingredients
  

  • 2/3 cup chopped plum tomato
  • 1/4 cup shredded part-skim mozzarella cheese
  • 1 tsp olive oil divided
  • 1/2 tsp finely chopped fresh or 1/8 teaspoon dried rosemary
  • 1/8 ground black pepper
  • 1 clove garlic crushed
  • 4 5-inch portobello mushroom caps
  • 2 tbsp fresh lemon juice
  • 2 tsp soy sauce
  • 2 tsp minced fresh parsley
  • Cooking spray

Instructions
 

  • Prepare grill and make sure it is clean. Spray grill with cooking spray before turning on.
  • Bowl: Combine the tomato, cheese, 1/2 tsp oil, rosemary, pepper, and garlic.
  • Prepping the mushrooms: Remove brown gills from the undersides of mushroom caps using a spoon, and discard gills. Remove stems and discard. Combine 1/2 teaspoon oil, juice, and soy sauce in a small bowl; brush over both sides of mushroom caps.
  • Grilling the mushrooms:
  • Step #1 – Place the mushroom caps, stem sides down, on grill rack coated with cooking spray,and grill for 5 minutes on each side or until soft.
  • Step #2 – Spoon 1/4 cup tomato mixture into each mushroom cap. Cover and grill 3 minutes oruntil cheese is melted. Sprinkle with parsley.

Notes

NUTRITION FACTS
Servings: 4
Serving Size: 1 mushroom
Total Calories 83
Carbohydrate 10 g
Total Fat 3.5 g
Protein 5.4 g
Fiber 2.5 g
Prep Time: 15
Cook Time: 25
Tips and Hints:
• Serve with lean protein such as chicken, lean cut of steak or
vegetarian alternative. Also, don’t forget high carb to you’re your
training. Quinoa or barley goes great this the mushrooms.
• Leftovers go great in a grilled veggies pita sandwich.
• Notes: Since the garlic isn’t really cooked, the mushrooms have a
strong garlic flavor. Grill the mushrooms stem sides down first, so
that when they’re turned they’ll be in the right position to be filled. If
you want to plan ahead, remove the gills and stems from the
mushrooms and combine the filling, then cover and chill until ready
to grill.

Pineapple Thai Chicken Curry

Pineapple Thai Chicken Curry

Spice up your lunch as much or as little as you like with this thai curry. Refreshing pineapple and full flavours are sure to excite your palate on these boring days.
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Ingredients
  

  • 2 cups uncooked jasmine rice or rice noodles
  • 4 cups water for rice
  • 1 tbsp vegetable oil
  • 1/4 cup red curry paste
  • 2 13.5 oz. cans light coconut milk
  • 2 + skinless boneless chicken breast halves, cut into thin strips
  • 3 tbsp fish sauce optional
  • 1/4 cup white sugar
  • 1/2 cup sliced bamboo shoots drained
  • 1 red bell pepper chopped finely
  • 1 green bell pepper chopped finely
  • 1 medium onion chopped
  • 1 cup pineapple chunks drained

Instructions
 

  • Pot #1: Bring rice and water to a boil in a pot. Reduce heat to low, cover, simmer 25 min.
  • Pan: Heat oil, add chicken and sauté lightly until cooked through.
  • Pot #2: Whisk together curry paste and 1 can coconut milk. Mix in remaining coconut milk, chicken,fish sauce, sugar, and bamboo shoots. Bring to a boil. Simmer 15 min.
  • Mix the red bell pepper, green bell pepper, and onion. Cook 10 more min.
  • Remove from heat. Stir in pineapple. Serve over the cooked rice.

Notes

NUTRITION FACTS
Servings: 6
Serving Size: 1 cup curry
sauce on 1 cup rice
Total Calories 530
Carbohydrate 78 g
Total Fat 16 g
Protein 22 g
Fiber 5 g
Prep Time: 20
Cook Time: 35
Servings: 6
Tips and Hints:
• To boost fiber, antioxidants, and perhaps use up some
vegetables in the fridge you can add extra vegetables.
• To decrease fat and calorie density, try using 1 can of
coconut milk and substitute the other with skim milk. Be sure not to
burn the milk by simmering on low heat.
• Easy to portion curry into Tupperware and freeze for a meal later.
• Add curry paste slowly and taste as you cook. For more mild
palates add less.

Veggie Omelette with goat cheese.

Veggie Omelette with goat cheese.

Who doesn’t love a good omelette! Although this recipe is delightful on it’s own, you can always make it suit your taste by adding any veggies you like, switch out the cheese or even add a little shredded chicken.
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Ingredients
  

  • 1 tsp olive oil
  • 1 small yam ~1/2 cup sliced into thin wedges, then coarsely chopped
  • 1/4 cup sliced cremini or any type mushrooms
  • 4 large eggs 2 yolk and 4 whites, separate 2 of the 4 yolks and discard (or feed to the dog)
  • 2 cups baby spinach leaves finely chopped
  • 2 tbsp crumbled goat cheese feta or cheddar work great too
  • Salt and pepper to taste

Instructions
 

  • Pan: Heat pan or skillet over medium-high heat. Add oil, heat then add yams Sauté 10 min. Stirring occasionally.
  • Stir in mushrooms and sauté 8 min. or until yams are tender, stirring occasionally. Remove from pan and set aside.
  • Pan: Wipe pan clean with paper towels. Spray with cooking oil if needed and heat to medium high heat.
  • Bowl: Combine eggs, a couple of shakes of salt and pepper in a bowl and whisk until eggs are frothy.
  • Pour mixture into pan, and stir briskly with a heatproof spatula or wooden spoon until egg starts to thicken (~ 20 sec.).
  • Arrange half of yam mixture, 1 cup spinach, and 2 tbsp cheese over omelet.
  • Run spatula around edges and under omelet to loosen it from pan. Fold omelet in half and continue heating until all egg is cooked. Slide omelet onto a plate. Cut in half crosswise and enjoy.

Notes

NUTRITION FACTS
Servings: 1
Serving Size: 1 omelet
Total Calories 344
Carbohydrate 31 g
Total Fat 14 g
Protein 29 g
Fiber 4 g
Prep Time: 20
Cook Time: 20
Tips and Hints:
• While cooking omelet carefully loosen set edges of omelet with
spatula, tipping the pan to pour uncooked egg to the sides.
Continue this procedure for about 10 to 15 seconds or until almost
no runny egg remains.
• To boost up an already very high protein breakfast you can add
more egg whites.
• To increase carbohydrate you can add any or the following; whole
wheat or spelt bread or bagel, fruit such as banana orange, 100%
fruit juice.
• Has 27 mg of iron.

Dinosaur kale salad.

Dinosaur kale salad.

A fresh spring/ summer salad that with a quick substitution can change from started to main course.
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Prep Time 10 minutes

Ingredients
  

  • 1 Bowl dinosaur kale with stems removed
  • 1/2 cup sliced radish
  • 1/4 cup dried cranberries
  • sliced gouda cheese
  • 2 lrg avocado
  • Dressing
  • 1/4 c raw tahini
  • 2 tbsp. fresh lemon juice
  • 1 tbsp. raw apple cider vinegar
  • 2 garlic cloves minced
  • 1 tbsp. maple syrup
  • sea salt and pepper to taste
  • 1/4 c water to thin
  • Topping options
  • 1/2 pkg Smoked salmon
  • 1 Chicken breast per person
  • Sliced steak
  • Grilled tofu

Instructions
 

  • Remove stems and wash kale, then tear into smaller pieces.
  • Slice radish and dice avocado then place in bowl with kale and cranberries.
  • See Crispy chickpea recipe for cooking instructions then generously add to salad bowl.
  • Whisk dressing ingredients and pour over salad.
  • add any optional toppings you want!

Red pepper and Garlic roasted chickpeas.

Crispy Chickpeas

Use as a snack or on a salad, chickpeas are a good source of manganese and folate. They are also a very good source of magnesium, iron, copper, potassium, and thiamin.
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Ingredients
  

  • 2 cups canned chickpea 400 g, drained, rinsed and dried
  • 2 tablespoons olive oil
  • 1 clove garlic minced
  • ¼ teaspoon red pepper flakes
  • ¼ teaspoon black ground pepper
  • ½ teaspoon kosher salt

Instructions
 

  • Preheat the oven to 350°F (180˚C). Line a baking sheet with parchment paper.
  • Combine the chickpeas, olive oil, garlic, red pepper flakes, black pepper, and salt in a large bowl and toss to coat.
  • Transfer the chickpeas to the baking sheet and bake until golden and crisp, 40-45 minutes, shaking halfway through cooking.