Recipes

Recipes

Have a look below for some interesting receipes. Go on, give them a try!

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Salmon Steaks With Ginger

Salmon steaks season with ginger and lime. This is a very high protein meal, with nearly 64 grams of protein per serving and naturally occurring EFAs.

Nutrition Value

 487
 63.7g
 2g
 23.6g

Ingredients

  • 2 Tbs. unsalted butter, softened
  • 2 tsp. soy sauce
  • 1/4 tsp. garlic powder
  • 2 tsp. fresh ginger, minced
  • 2 Tbs. sesame oil
  • 4 salmon fillets, about 6 ounces each
  • 8 slices lime

Cooking Instructions

Combine first 4 ingredients in a bowl and set aside. Heat oil in a heavy nonstick skillet over medium high heat. Add salmon and dot with half the butter mixture. Cook about 5 minutes or until browned on one side. Turn, dot with remaining butter and cook another 4-5 minutes until salmon flakes easily when tested with a fork. Garnish with lime slices.Prep time: 5 minutes, Cooking time: 10 minutes.

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Broccoli, Chicken and Almond Sauté Recipe

INGREDIENTS

  • 1/2 lb to 3/4 lb boneless skinless chicken breasts
  • Kosher salt
  • Olive oil
  • Your favorite spice rub for grilling (optional)
  • 1 lb broccoli florets
  • 1/4 teaspoon chile flakes (more to taste)
  • 1/3 to 1/2 cup toasted almonds, roughly chopped
  • 1 teaspoon dark sesame oil
  • Freshly ground black pepper

METHOD

1 Put a 2 quart pot of salted water (about 1 Tbsp of salt) on to boil. While the water is heating, start the chicken cooking in the next step.

2 Place the chicken breasts in a bowl and sprinkle seasoning on all sides. Use at a minimum some salt. Or if you have a favorite spice rub, you can use that too. Heat a grill pan, or prepare a grill, for high, direct heat. (If you don’t have a grill pan or grill, use a cast iron skillet, and only season the chicken with salt.) Rub some olive oil all over the chicken breasts. Grill the breasts for a few minutes on each side to get some nice char marks, then lower the temperature to low and leave on the grill until the breasts are just almost cooked through. They’ll cook a little longer in the sauté pan, so they can still be a little pink in the middle at this point. Remove from pan or grill, set aside for a minute, then thinly slice.

3 Once the chicken has cooked and the water is boiling, add the broccoli florets to the salted boiling water. Allow the water to come back to a boil, and once boiling again, let cook for about 1 minute. Drain.

4 Heat a tablespoon of olive oil in a large sauté pan on high heat. Add the red chili flakes. Once the red chili flakes are sizzling, add the broccoli florets, sliced grilled chicken, and toasted almonds. Drizzle dark sesame oil over the broccoli and chicken, sprinkle with salt and freshly ground black pepper to taste. Toss and cook until all of the chicken pieces are no longer at all pink in the center, a minute or two.

Serve immediately.

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Bengali Salmon Parcels

  1. Rub the salmon with the turmeric, cumin, mustard and some seasoning. Put the ginger, garlic, coriander and most of the chillies (save a few slices) in a food processor and whizz together. Add the yoghurt and some salt and whizz again.
  2. Spread most of the yoghurt mixture over both sides of each piece of salmon (keep back a couple of tbsp). Take 4 sheets of foil, then sit a salmon fillet in the middle of each. Seal to make parcels, leaving a bit of room for air to circulate. Cook in the oven at 220C/ fan 200C/gas 7 for 8 minutes.
  3. Sprinkle the cooked salmon with the remaining chillis and serve with green beans, basmati rice, the remaining yoghurt mixture and some lemon wedges.

Per serving

272 kcalories, protein 31.8g, carbohydrate 3.5g, fat 14.6 g, saturated fat 2.9g, fibre 0g, salt 0.25 g

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Mexican / Spanish Chicken & Rice

INGREDIENTS

Chicken

  • 3 Tbsp olive oil
  • 1 broiler-fryer chicken, about 2 1/2-3 pounds, cut into serving pieces, or 2 1/2 to 3 pounds of chicken thighs or breasts, bone-in, with skin on, rinsed and patted dry
  • 1/2 cup of flour for dredging
  • Salt
  • Freshly ground black pepper
  • Paprika

Rice

  • 2 tablespoons olive oil (can use up to 1/4 cup)
  • 1 medium yellow onion, chopped
  • 1 garlic clove, minced
  • 2 cups of medium or long-grain white rice
  • 3 cups chicken stock
  • 1 heaping tablespoon tomato paste or 1 cup of diced fresh or cooked tomatoes, strained
  • Pinch of oregano
  • 1 teaspoon salt

METHOD

1 Heat 3 Tbsp olive oil in a large skillet (a skillet that has a cover) on medium high heat. Put the flour in a wide bowl, mix in a generous sprinkling of salt, pepper, and paprika. Dredge the chicken pieces lightly in the flour mixture and put in the pan to brown. (You can skip the flour dredging part if you want. It just makes a nicer coating for the chicken.) Cook a few minutes on each side, just enough so that the chicken has browned. Use a slotted spoon to remove from pan and set aside.

2 Add the rice to the pan to brown. Add a little more olive oil if necessary. Stir first to coat the rice with the olive oil in the pan. Then don’t stir too much or you will prevent it from browning. Let it brown and then stir a little to let more of it brown. Then add the onion and garlic. Cook the onion, garlic and rice mixture, stirring frequently, until the onions have softened, about 4 minutes.

3 Place the chicken pieces, skin-side up, on top of the rice. In a separate bowl, mix together the stock, tomato, salt, and oregano. Pour the stock mixture over the rice and chicken. Bring to a simmer, reduce the heat to low, and cover. Let cook for 20-25 minutes, depending on the type of rice and the instructions on the rice package, until the rice and chicken are done. Fluff the rice with a fork. If you want you can sprinkle with some peas. Add more salt and pepper to taste.

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German Pork Burger

INGREDIENTS

  • 2 pounds ground pork
  • 1 Tbsp Kosher salt
  • 1 Tbsp ground juniper berries (optional)
  • 1 Tbsp caraway seeds
  • 1 Tbsp black pepper
  • 1/4 cup chopped parsley
  • 1/4 cup sour cream
  • Vegetable oil
  • Sauerkraut and whole grain mustard to top burgers
  • Burger buns

METHOD

1 Using your hands, mix in the salt, ground juniper berries, caraway seeds, and pepper in with the ground pork. Mix in the chopped parsley and sour cream.

2 Form into patties, anywhere from 1/4 pound to 1/2 pound each.

3 Heat a teaspoon of oil in a frying pan on medium heat. Add the burger patties to the pan, and cook slowly, 4 to 5 minutes each side, until the interior of the burgers reaches a temperature of 155°F. Alternatively, cook on a grill on medium heat, 4-5 minutes each side, until the burgers are cooked through.

4 Remove the burgers from the heat and toast the buns on the pan or grill. Top each burger with a dollop of whole grain mustard and a sprinkling of sauerkraut.

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Beef Kebab

  • Prep time: 45 minutes
  • Cook time: 15 minutes

Using bamboo or wooden skewers instead of metal will help keep the steak from getting overcooked on the inside. Metal transfers heat, so is useful to use for chicken, or a meat that you want to cook all the way through, but not so useful for steak that you want done rare or medium rare.

INGREDIENTS

Marinade Ingredients:

  • 1/3 cup olive oil
  • 1/3 cup soy sauce
  • 3 Tbsp red wine vinegar
  • 1/4 cup honey
  • 2 cloves garlic, minced
  • 1 Tbsp minced fresh ginger
  • Freshly ground black pepper to taste

Kebab Ingredients:

  • 1 1/2 lbs top sirloin steak, cut into 1 1/2-inch cubes
  • 1 large bell pepper
  • 1-2 medium red onions
  • 1/2 to a pound button mushrooms
  • About 20 bamboo or wooden skewers

METHOD

1 Mix the marinade ingredients together in a bowl and add the meat. Cover and chill in the fridge for at least 30 minutes, preferably several hours or even overnight. (Heck, I’ve kept the meat marinating for a couple days, still great.)

2 Soak the skewers in water for at least 30 minutes before grilling. This will help prevent them from completely burning up on the grill.

3 Cut the vegetables into chunks roughly the width of the beef pieces. Taking care not to poke yourself, thread the meat and vegetables onto double bamboo skewers. One way to do this safely is to put the piece that you are trying to pierce on a cutting board, and then push the skewers through the piece to the board. Using double skewers will help you turn the kebabs on the grill. If you keep a little space between the pieces, they will grill more evenly. Paint the kebabs with some of the remaining marinade.

3 Prepare your grill for high, direct heat. Grill for 8 to 10 minutes, depending on how hot your grill is, and how done you would like your meat, turning occasionally. Let rest for 5 minutes before serving.

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Baked Shrimp With Tomatillos

Shrimp can be cooked either shell on or shell off. Cooking with the shell on will result in better flavor, but can be fussy to eat, as you have to pick off the shells as you eat them. Shelling and de-veining the shrimp before cooking can add a good 10 minutes to prep time, but the resulting dish is easier to eat. This is a one pan dish, going from stove-top to oven, so use an oven-proof pan.

INGREDIENTS

  • 2 Tbsp vegetable oil
  • 1 medium onion, chopped, about 1 cup
  • 1-2 jalapeno chiles, seeded, minced
  • 3 garlic cloves, thinly sliced
  • 1 lb tomatillos, chopped
  • Salt
  • 1/2 cup clam juice OR 1/4 cup water
  • 1 lb shrimp, cleaned, deveined
  • 1 cup Cotija queso seco cheese (can substitute feta)
  • 1/4 cup chopped cilantro
  • Lime juice
  • Black pepper
  • An oven-proof sauté pan or cast iron pan

 

METHOD

1 Heat oil in the pan you will use for baking. Add the onions and jalapeños, cook for 5 minutes on medium high until the onions begin to brown. Add the garlic and cook a minute more. Add the tomatillos, reduce heat to medium and cook for 10 minutes, until the tomatillos are cooked through, but still hold their shape. Sprinkle salt over the tomatillos as they are cooking.

2 If using clam juice, add to pan, turn up the heat and reduce by half. If using water, just add the 1/4 cup of water without reducing.

3 Add the cheese and shrimp. Cook in a preheated 425°F oven for 10 minutes.

4 Remove pan from the oven. Right before serving, mix in the cilantro and sprinkle with lime juice and freshly ground black pepper.

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Egg Salad Sandwich

This recipe is for a one egg sandwich.

INGREDIENTS

  • 1 hard-boiled* egg (large), peeled and chopped
  • 1-2 Tbsp mayonnaise (to taste)
  • 2 Tbsp chopped celery
  • 1 Tbsp chopped green onion
  • Curry powder (to taste)
  • Salt and pepper (to taste)
  • 1 leaf of lettuce
  • 2 slices dark rye bread, toasted

* To make hard boiled eggs, place a few eggs in a saucepan, cover with at least an inch of water, preferable 2 inches. Add a half teaspoon of vinegar and some salt to the water (if the shells crack while boiling, the vinegar will help keep the egg in the shell). Cover the pan and bring the water to a boil. As soon as the water begins to boil, remove the pan from heat and let it sit, covered, for 12 minutes. Drain the water from the pan, add cold water to cool the eggs, let sit a couple minutes longer.

METHOD

1 Mash up the chopped egg a bit with a fork. Mix together the chopped hard-boiled egg, mayonnaise, celery and onion. Sprinkle with salt and pepper and curry powder to taste. Mix with a spoon.

2 Toast your bread slices. Put a layer of lettuce on one slice of toasted bread, spread the egg mixture on top of the lettuce, put another slice of toasted bread on top.

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Fitness Boosting Pizzas

Fat loss pizza
Turkey, mushrooms, low-fat cheddar, jalapeño peppers, red chillies, olives

Turkey is one of the least fatty meats, and spicy foods such as jalapeño peppers and red chilli can increase the rate at which you burn calories. Olives are a good source of ‘healthy’ fats, which help to mobilise your fat stores for energy, while mushrooms are low in calories but rich in filling fibre – five medium-sized ones contain just 20 calories and no fat. Low-fat cheddar adds taste and decent levels of calcium to inhibit fat storage.

Muscle pizza
Beef, green peppers, eggs, spinach and mozzarella

Beef and eggs are two of the best sources of essential amino acids, which are the building blocks of muscle, while mozzarella adds calcium, which is vital for muscle contractions and strong bones. Spinach is high in blood-boosting iron, which is better absorbed by the body when eaten with vitamin C, which is found in peppers.

Energy pizza
Chicken, avocado, mushrooms, broccoli, onions, mozzarella

The flesh of avocados is packed with good fats, which are filling and act as a digestible slow-burning fuel, while chicken is high in protein. Fresh vegetables contain slow-release carbohydrates, fibre and essential nutrients to keep you firing on all cylinders. They’re also rich in B vitamins, which are vital for releasing energy from food.

Make the base
Ingredients 

170g wholemeal flour
60g strong white flour
170ml warm water
1tsp sugar
1tsp dried yeast
1/2tsp low-sodium salt
1/2tbsp fresh thyme or oregano
Pinch of freshly ground black pepper
2tbsp tomato purée
2 tomatoes, chopped

To make
Mix the yeast, warm water and sugar in a bowl and leave in a warm place until frothy. Mix the flours, herbs and seasonings in a separate bowl, then mix into the yeast mixture. Knead for a few minutes until you have a soft, non-sticky dough, then roll out to make a 23cm (9in) round base and place on a baking sheet. Cover with a clean tea towel and leave for about half an hour. Spread the tomato purée and chopped tomatoes over the base. Tomatoes are rich in the antioxidant compound lycopene, which has strong cardio-protective and anti-cancer properties. When you have added your toppings to the base, place the pizza into a pre-heated oven (200˚C/Gas Mark 6) for about 20-25 minutes until the base is crisp.

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Pineapple & Grapefruit Fat-Loss Smoothie

What you will need

  • 4 slices of pineapple
  • ¼ grapefruit, peeled and sectioned
  • 250ml low-fat natural yoghurt
  • 2tbsp pumpkin seeds
  • 2tbsp coconut oil

Why you should drink it

Pineapple
Packed with fibre, this fruit keeps you full for longer without contributing masses of calories.

Grapefruit
Not only is grapefruit high in fat-burning enzymes, it also reduces insulin spkes, which aids fat loss.

Natural yoghurt
The calcium in yoghurt discourages fat storage by helping it pass through
the body undigested.

Pumpkin seeds 

These seeds are full of good fats that will fire up your metabolism, helping you burn fat for longer.

Coconut oil 
This oil is rich in lauric acid, a fatty acid that promotes fat-burning and reduces overall food intake by leaving you full for longer.

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