SUPPER
Salmon with Coconut Cream Sauce
Makes 2 servings. Macros per serving: Calories 379/ Carbs 13/ Fat 25/ Protein 29 Ingredients 1 lb salmon fillet 1/4 tsp sea salt 1/4 tsp black pepper 2 tsp coconut oil 1 large shallot, diced 3 cloves garlic, minced zest of one lemon juice of one lemon 1/2 cup coconut...
Curried Cauliflower and Kale Soup
Ingredients 5-6 cups of caulìflower florets (about 3-4 cups when “rìced’). See notes. 2- 3 tbsp curry powder or curry seasonìng (turmerìc should ìs usually ìncluded ìn the curry seasonìng/powder) 1 tsp garlìc powder 1/2 tsp cumìn 1/2 tsp paprìka 1/4 tsp sea salt 2-3...
Coconut Chicken
Makes dinner for two, with leftovers for lunch. Macros per serving: Calories 348/ Carbs 7/ Fat 25/ Protein 27 Ingredients 1 lb boneless skinless chicken breast 1/2 cup almond flour 1/2 cup unsweetened shredded coconut 1/4 tsp sea salt 1 egg 2 tbsp coconut oil...
Butternut Squash and Coconut Soup
Ingredients 1 medium butternut squash 2 tbsp olive oil 1 can coconut milk 1 cup stock 2 onions, diced 1 tbsp coconut oil 1 inch fresh ginger 1 red chili, deseeded 2 cloves of garlic juice of 1 lime salt and pepper Instructions Preheat the oven to 200C. Cut the...
Bunless Burger
Makes dinner for two, with leftovers for lunch. Top burgers with topping of your choice (tomato, onion, avocado, guacamole, bacon, cheese, etc.) Macros per serving: Calories 244/ Carbs 6g/ Fat 12g/ Protein 25g Ingredients 1 lb lean ground beef or turkey 1 tsp coconut...
Zucchini Lasagna
By replacing lasagna noodles with thin sliced zucchini you can create a delicious, lower carb (gluten-free) lasagna that’s loaded with vegetables, and you won’t miss the pasta! INGREDIENTS: 1 lb 93% lean ground beef 1 1/2 teaspoons salt 1 tsp olive oil 1/2 large...
Veggie Burgers
1 cup pureed chick peas 3 grated carrots 1 small grated sweet potato 2 minced shallots 1 cup chopped fresh cilantro (optional) 1 tsp minced or fresh ginger 2 minced garlic cloves 1 tsp of sesame oil 3 tbsp soya sauce 1 egg Salt and pepper to taste 1 cup oatmeal 1 cup...
Turkey Stuffed Peppers
Ingredients: 1 lb lean chopped turkey meat 1 garlic, minced 1/4 onion, minced 1 tbsp chopped fresh cilantro or parsley 1 tsp garlic powder 1 tsp cumin powder Salt & Pepper to taste 3 large sweet red bell peppers, washed 1 cup fat free chicken broth 1/4 cup tomato...
Turkey Quinoa Meatballs
Ingredients: 1 pound 99% lean ground turkey 1 cup cooked quinoa (cooked in chicken broth) 1 medium yellow onion, diced 6 garlic cloves 1 cup chopped spinach leaves 1 large egg, whisked 2 tablespoons low sodium soy sauce ¼ teaspoon red chili flakes 1 tablespoon Italian...
Pecan Crusted Chicken
Ingredients: 2 lbs Boneless, Skinless Chicken Breast 1/2 cup Spicy Brown Mustard 2 tbsp Honey 1 cup Crushed Pecans Directions: Preheat oven to 350 degrees In a mixing bowl, whisk together honey and mustard Place pecans in food processer and pulse until the nuts are...
Parmesan Spaghetti Squash
Total Time: 40 minutes Yield: 4 servings Ingredients 2 tablespoons olive oil 1 spaghetti squash, medium size 1 tablespoon olive oil 4 garlic cloves, minced 1 cup fresh spinach 1 cup of Mushrooms 4 bacon strips, cooked and finely chopped 1 cup freshly shredded...
Garlic Roasted Chicken
Ingredients: 1 whole chicken 10-12 peeled whole garlic cloves 1 1/2 cups low sodium chicken broth 1/2 cup balasmic vinegar 1/2 tsp thyme 1/2 tsp oregano 1/2 tbsp sage or Marjoram or any favourite herb. Salt and pepper Directions: Pre-heat oven to 425 degrees. Remove...
Grilled Fish Tacos
INGREDIENTS: 1.5 LBS of Haddock Fish Rub: 1 tsp paprika 1 tsp Brown sugar 1 tsp oregano 1 tsp garlic powder/salt 1/2 tsp salt & pepper 1/2 tsp cumin 1/2 crushed red pepper 1 tsp olive oil. Directions: 1. Mix spice rub together and spread on towel dried fish. 2....
Easy Salmon
3oz Salmon portions Preheat oven or toaster oven to Low-Broil setting. Broiling is an extremely healthy way to cook salmon. Broiled salmon cooks quickly, evenly, and has a simple, delicious flavour. Salmon is a rich source of the long-chain fatty acids...
Easy Fajita Chicken Bake
Ingredients 3-4 Boneless skinless chicken breasts (18 oz total) 2 tsp Taco seasoning 2 Bell peppers in assorted colors, deseeded and thinly sliced 1 Red onion, peeled and thinly sliced 1-2 Tbsp Oilve oil ½ Cup Shredded Cheddar or Mexican Blend Cheese Directions: 1....
Crockpot Pulled Chicken or Pork
Ingredients: 2 pounds skinless chicken breast or Pork Loin *lean 1/3 cup Low calorie/Low sugar BBQ Sauce (I used Kraft Low Cal) ½ cup Water 1 Onions 1 tbsp Brown sugar 1 tbsp Chili powder 1 tbsp cumin ½ tsp Onion powder ½ tsp Salt ½ tsp Pepper Directions: 1. Make rub...
Chicken Pad Thai with Spaghetti Squash
Ingredients: 1 large spaghetti squash 1 cup bok choy (diced) 1 cup Bean Sprouts 1 cup shredded carrots 2 cooked chicken breast (8 oz) chopped (Or Replace with 16 oz of shrimp) 2 clove garlic, minced 1/4 cup chicken broth 2 tbsp peanut butter 1 tbsp rice wine vinegar 1...
Balsamic Pork Tenderloin (Crockpot)
Ingredients: 1 ½ lbs Boneless Pork Tenderloin 1 cup low sodium chicken broth ½ cup balsamic vinegar 1 tablespoon Worcestershire sauce 1 tablespoon low sodium soy sauce 1 tablespoon organic honey ½ teaspoon red pepper flakes • 2 garlic cloves (minced) Directions: 1....
Baked Haddock
Ingredients: 2lbs of Fresh Haddock Fillets 1/4 tsp salt 1/4 tsp pepper 3 tbsp butter melted 1 tbsp lemon juice 2 garlic cloves minced 1/2 tsp parsley 3/4 tsp crushed tarragon 1/2 tsp paprika *Makes 6 Servings of 5oz portions Directions 1. Preheat oven to 350. 2. Pat...