Mango Vanilla Protein Power Smoothie

Mango Vanilla Protein Power Smoothie

Mango Vanilla Protein Powder Smoothie

Mango Vanilla Protein Power Smoothie

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Prep Time 5 minutes
Course Breakfast, Snack
Servings 1
Calories 303 kcal

Equipment

  • 1 blender

Ingredients
  

  • 4 fl oz unsweetened almond milk
  • 4.2 oz Greek yogurt (120g)
  • 5.8 oz. frozen mango chunks (165g)
  • 1 scoop vanilla protein powder
  • 1/2 tsp vanilla extract

Instructions
 

  • Place all the ingredients into a high-speed blender and blitz until smooth. Pour into a glass and serve immediately.

Notes

303 cal   5g fat   32g carbs   36g protein   3g fiber
Keyword almond milk, greek yogurt, mango, protein, protein poweder
Cashew Chicken Stir Fry

Cashew Chicken Stir Fry

healthy cashew chicken stir fry recipe

Cashew Chicken Stir Fry

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Prep Time 15 minutes
Cook Time 15 minutes
Course Main Course
Calories 515 kcal

Ingredients
  

  • 1 1/2 lbs boneless, skinless chicken thighs fat trimmed & cut into 1" pieces
  • 1 tbsp white pepper
  • 1 tsp coconut oil
  • 1 green bell pepper, chopped
  • 1 onion, chopped
  • 1 tbsp cornstarch
  • 2 oz unsalted roasted cashews
  • 14 oz. cooked white rice could also use cauliflower rice
  • 2 green onion, sliced
  • 1 red chili, sliced (optional)

For the sauce:

  • 4 tbsp water
  • 4 tbsp tamari sauce
  • 2 tbsp oyster sauce
  • 3 tbsp coconut sugar
  • 1 tbsp rice vinegar
  • 2 garlic cloves

Instructions
 

  • Place the sauce ingredients into a jar or bowl, stir to combine and set aside.
  • Place the chicken into a large bowl, season with 2-3 tablespoons of the sauce and the white pepper. Mix to combine, cover the bowl and set aside to marinate for 20 minutes.
  • Add the cornstarch to the remaining sauce, mix well, and set aside.
  • When ready to cook, add the coconut oil to a large skillet and place over medium-high heat. Add the bell pepper and onion to the skillet and cook for 2-3 minutes. Next add the chicken and cook for 7-8minutes. Now reduce the heat to medium, and add the remaining sauce, stir continuously to warm the sauce.
  • Remove the skillet from the heat and mix through the cashews. Serve immediately with the cooked rice, garnished with green onions and the optional red chili.

Notes

Cal 515   Fat 15   Carbs 53   Protein 42   Fiber 3
Keyword cashew, chicken, rice, stir-fry
Mexican Cacao Chia Yogurt Pudding

Mexican Cacao Chia Yogurt Pudding

Mexican Cacao Chia Yogurt Pudding

Mexican Cacao Chia Yogurt Pudding

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Prep Time 10 minutes
Cook Time 10 minutes
Course Breakfast, Dessert
Servings 4
Calories 300 kcal

Ingredients
  

  • 2 oz chia seed
  • 4 fl. oz. boiled hot water.
  • 3 tbsp. honey
  • 2 tsp. vanilla extract
  • 1 pinch of salt
  • 13.2 oz. Greek yogurt -or-375 grams
  • 12 fl. oz. almond milk, unsweetened
  • 3 tbsp. raw cocoa powder
  • 1 tsp. ground cinnamon
  • 1/2 tsp. chili powder
  • 2 bananas, sliced
  • 2 tbsp. cacao nibs
  • 2 tbsp. walnuts

Instructions
 

  • Place the chia seeds and hot water into a bowl and set aside to cool for 5 minutes.
  • Stir in the honey, vanilla extract, and a pinch of salt. Add the yogurt, almond milk, cocoa powder, cinnamon, chili powder, and whisk to combine.
  • Prepare 4 glasses or jars and fill them up almost half way with the chia pudding. Next, layer with sliced banana, before covering with the remaining pudding. Top the puddings with the remaining banana, cocoa nibs, and walnuts.
  • Set aside in the refrigerator to chill for 1 hour before serving.
  • These puddings can be stored in the refrigerator for 4-5 days.

Notes

300 cal   10g fat   42g carbs   14g protein   10g fiber
Keyword cacao, chia seed, greek yogurt
Poulet Yassa (Senegalese Chicken)

Poulet Yassa (Senegalese Chicken)

Poulet Yassa - Healthy Chicken Recipe

Poulet Yassa

Senegalese Chicken
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30 minutes
Total Time 1 hour 30 minutes
Course Main Course
Servings 4
Calories 504 kcal

Ingredients
  

For the chicken

  • 1.8 lbs chicken legs, bone in & skin on
  • 1 tsp sea salt
  • 1 tbsp olive oil

For the marinade

  • 1 onion, chopped
  • 4 garlic cloves, peeled
  • 1 handful of fresh parsley
  • 1 tsp cayenne pepper
  • zest of juice of 1 lemon
  • 2 tsp Dijon mustard

For the sauce

  • 2 tbsp olive oil
  • 3 onions, sliced
  • 1 red bell pepper, sliced
  • 2 garlic cloves, minced
  • juice of 2 lemons
  • 2 tbsp dijon mustard
  • 10 fl oz chicken broth
  • 6 sprigs fresh thyme
  • 1 bay leaf
  • 1 tsp red pepper flakes
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper

To serve

  • 2 tbsp fresh parsley, chopped

Instructions
 

  • Make a few diagonal slashes across the chicken skin, season with the salt and massage it into the chicken, then place the chicken in a large bowl.
  • Place the marinade ingredients in a food processor, blitz to combine, then add to the chicken, and massage thoroughly. Cover and refrigerate for at least 2 hours, or overnight.
  • Remove the chicken from the refrigerator 30 minutes before cooking to allow the meat to come to room temperature. Set the oven to broil.
  • Take the chicken out of the marinade, and set the marinade aside for later. Drizzle the chicken with a tablespoon of olive oil, and arrange on a baking sheet in a single layer, skin-side up. Grill the chicken on each side for 10 minutes, until browned, then set aside to rest.
  • Meanwhile, make the sauce. Heat the olive oil in a large pot and add the onions along with the leftover marinade. Cover the pot and cook over a medium heat for 10 minutes, stirring occasionally. After 10 minutes, remove the lid and continue cooking for another 15–20 minutes, until the onions begin to caramelize. Add a splash of water, if needed, to prevent burning.
  • Now add the bell pepper to the onions and cook for 5 minutes, then stir in the garlic cooking for a further 2-3 minutes. Pour in the lemon juice and add the dijon mustard, chicken broth, thyme, bay leaf, red pepper flakes, salt and pepper, and bring to a simmer.
  • Place the chicken, skin-side up, in the sauce. Cover and simmer for 20 minutes, or until the sauce has reduced and the chicken is cooked through.
  • Garnish with freshly chopped parsley and serve.

Notes

Cal 504   Fat 37g   Carbs 7g   Protein 34g   Fiber 2g
Keyword chicken
Bacon Stuffed Mushrooms

Bacon Stuffed Mushrooms

 

Bacon Stuffed Mushrooms Recipe

Bacon Stuffed Mushrooms

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Prep Time 10 minutes
Cook Time 30 minutes
Course Appetizer, Side Dish
Servings 14
Calories 91 kcal

Equipment

  • food processor

Ingredients
  

  • 14 large white mushrooms
  • 1 tbsp olive oil +1 tbsp for brushing
  • 1/2 tsp salt
  • black pepper to taste
  • 7 slices bacon
  • 3 shallots, diced
  • 4 cloves garlic, thinly sliced
  • 3 tbsp walnuts, chopped
  • 3 tbsp sun-dried tomatoes, chopped
  • 3 tbsp parsley, chopped

For the parsley-lemon dressing

  • 4 tbsp parsley, chopped
  • 1 clove garlic, diced
  • 1 zest of half a lemon
  • 1/2 tbsp white wine vinegar
  • 2 fl. oz. olive oil
  • salt & pepper to taste

Instructions
 

  • Preheat the oven to 350 degrees.
  • Place all the dressing ingredients in a food processor and blend until smooth, set aside.
  • Separate the mushroom cups from the stems and set the stems aside. Brush the mushroom caps on both sides with olive oil, sprinkle the insides with a little salt and pepper, and place them bottom up in a baking dish. Wipe the mushroom stems to remove any dirt and dice them finely.
  • Place a tbsp of olive oil into a medium-sized pot over medium heat, add the bacon and saute for 3-4 minutes. Then add the shallots and continue to saute until fragrant. Now add the sliced garlic and mushroom stems, and saute until browned. Remove the pot from the heat and stir in the remaining ingredients.
  • Fill each mushroom cap with the bacon stuffing mixture and place into the oven to bake for 15-20 minutes, or until the mushrooms have browned.
  • Remove from the oven, drizzle the dressing over each mushroom and serve.

Notes

Calories 91  Fats 8   Carbs 2   Protein 3   Fiber 1
Keyword bacon, mushrooms, sun-dried tomatoes, walnuts
Mediterranean Salmon with Greek Salad & Couscous

Mediterranean Salmon with Greek Salad & Couscous

 

Mediterranean Salmon Greek Salad Couscous Recipe

Mediterranean Salmon with Greek Salad & Couscous

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Prep Time 30 minutes
Cook Time 10 minutes
Course Main Course
Cuisine Mediterranean
Servings 4 people
Calories 410 kcal

Ingredients
  

For Salad

  • 1 cucumber
  • 1/4 tsp salt
  • 5.3 oz (150g) cherry tomatoes halved
  • 1/2 red onion, thinly sliced
  • 1 tbsp apple cider vinegar
  • 1 tsp lemon juice
  • 2 tbsp greek yogurt
  • 1/8 tsp black pepper

For Couscous

  • 10 fl oz water
  • 6 oz. couscous

For Salmon

  • 4 6oz salmon filets
  • salt to taste
  • pepper to taste
  • 1 lemon, sliced
  • 1 tbsp parsley, chopped

Instructions
 

  • Place the sliced cucumbers into a medium-sized bowl, sprinkle with salt and mix to combine. Set aside for 10 minutes, then drain off the excess liquid. Add the cherry tomatoes, red onion, apple cider vinegar, lemon juice, Greek yogurt and pepper; mix well and set aside.
  • To make the couscous, pour the water into a small pot, bring to the boil and add the couscous. Stir the couscous then cover the pot with a lid, remove it from heat and set aside for at least 5 minutes to allow the couscous to fully absorb the liquid. Then fluff the couscous with a fork and set aside.
  • Set the broiler (grill) to high. Line a baking sheet with baking paper.
  • Place the salmon filets onto the baking sheet, season with salt and pepper, then place a lemon slice on top of each filet. Place the sheet under the broiler and cook for 8-14 minutes or until the salmon is cooked through and flakey.
  • To serve, divide the couscous and salad equally between 4 plates. Place a salmon filet on top of the couscous, garnish with parsley and serve immediately.

Notes

Nutritional Information  410 calories  9 grams fat  33 grams carbs  45 grams protein  3 grams fiber
Keyword couscous, salad, salmon