Healthy Heart Smoothie

Servings: 1 This beautiful smoothie is a delicious way to support heart health and a strong cardiovascular system. Studies have shown beets can help lower blood pressure, which is attributed to their naturally occurring nitrates. I know that word gets a bad rap, but when it’s from whole plant foods like beets, it gets turned into nitric oxide in the body, which dilates blood vessels, supports mitochondrial function, and can improve athletic performance. The other ingredients in the smoothie have heart benefits, too. For example, strawberries are an excellent source of anthocyanins which enhance nitric oxide production, fight inflammation, and inhibit platelet formation. Avocados are rich in heart-healthy monounsaturated fats and linked with reduced risk of cardiovascular disease; plus, they’re rich in potassium which is important for balancing blood pressure. Walnuts offer anti-inflammatory omega-3s to regulate cholesterol and triglycerides. Cauliflower offers fibre, and eating it produces sulforaphane which fights oxidative stress. Food truly is medicine! Serving: 1 1 scoop vanilla protein powder1 cup ice cubes½ cup kefir or any nut milk, unsweetened¼ cup frozen cauliflower rice¼ cup strawberries (fresh or frozen)¼ avocado, peeled¼ cup raw beets, peeled3 walnuts, raw3 fresh basil leaves¼ teaspoon ground cinnamon Add all of the smoothie base ingredients into a blender and purée until smooth. To serve, pour the smoothie into a cup and enjoy!

Sheet Pan Sesame Chicken with Cauliflower Rice

Servings: 6 Sheet pan sesame chicken 900 g skinless boneless chicken thighs, cut into 0.5″ (1.5 cm) pieces350 g (900 ml) broccoli, cut into florets1 (120 g) medium red bell pepper, cut into strips4 tbsp sesame oil or olive oil, dividedsalt and pepper Cauliflower rice 1.1 kg cauliflower110 g butter or coconut oil¾ tsp salt To serve 2 tbsp tamari soy sauce or coconut aminos1 tsp sriracha sauce or hot sauce1 garlic clove, minced½ tsp ground ginger1 tbsp sesame seeds, for sprinkling Sheet pan sesame chicken Preheat the oven to 400°F (200°C). Place the chicken, broccoli and pepper on a large rimmed baking sheet. Drizzle with half of the sesame oil and sprinkle with salt and pepper. Use a rubber spatula to toss together and then spread out in a single layer. Bake for 20 minutes, until the veggies are beginning to brown and the chicken is cooked through. In the meantime, prepare the cauliflower rice. Cauliflower rice Shred the cauliflower using a grater or the grater attachment on a food processor. Melt butter or coconut oil in a skillet. Add the cauliflower and cook over medium heat for 5-10 minutes or until the riced cauliflower has softened a bit. Add salt while frying. You can also cook the grated cauliflower in the microwave. Put it in a glass bowl, cover with plastic wrap, and microwave it for 5-6 minutes. Mix in the butter or coconut oil and let it melt. To serve In a small bowl, whisk together the remaining sesame oil, the coconut aminos, hot sauce, garlic, and ginger. Drizzle over the chicken and veggies and toss to combine. Sprinkle with sesame seeds and serve over cauliflower rice. Tip: Cooking the food directly on the pan, rather than covering it with parchment or aluminium foil, allows the meat and the veggies to cook through a bit faster and to brown nicely. As long as you use plenty of oil, the food won’t stick. Asian recipes do really well as sheet pan meals. The meat and veggies are cut up in small chunks, similar to the way they would be in a stir fry, so they cook quite quickly. And a little sesame oil brings out the flavor. Once the meal is cooked, you simply toss it with a spicy sugar-free sauce and dinner is served. I recommend serving it over a little cauliflower rice.

Ribeye Steak with Oven-roasted Vegetables

Servings: 2 225g broccoli½ whole garlic150g cherry tomatoes1½ tbsp olive oil½ tbsp dried thyme or dried oregano or dried basil325g ribeye steakssalt and pepper Anchovy butter 15 g anchovies75g butter, at room temperature½ tbsp lemon juicesalt and pepper Make the anchovy butter. Finely chop the anchovy fillets and mix them with butter (at room temperature), lemon juice, salt and pepper. Set aside. Preheat you oven to 450°F (225°C) and make sure your meat is out of the fridge in order to get to room temperature before cooking it. Separate the garlic into cloves but don’t peel them. Cut the broccoli into florets. You can include them stem as well, just peel off any rough parts and slice it. Grease a large roasting pan and place all the vegetables in a single layer. Season and drizzle olive oil on top. Give it a stir to coat and then place the roasting pan in the oven for 15 minutes. Brush the meat with olive oil and season with salt and pepper. Fry quickly on high heat in a frying pan. At this point, you’re only looking to give the meat a nice seared surface. Remove the pan from the oven and make room for the meat amongst the vegetables. Lower the heat to 400°F (200°C) and place the pan back in the oven for a few minutes up to 10 or 15, depending on how you like your meat – rare, medium or well-done. Remove from the oven and place a dollop of anchovy butter on each piece of meat. Serve straight away. Tip! You can make this dish with pork shoulder, chicken or fish. Adjust the time in the oven accordingly. This dish pairs perfectly with a crisp, cool salad.

One Pan Chicken and Quinoa

Chicken thighs and quinoa provide an abundance of protein, making this a great post-workout dinner. Carrots, bell peppers, and fresh herbs offer phytonutrients, antioxidants like beta carotene and vitamin C, and satiating fibre. Turmeric and ginger are an anti-inflammatory power couple that have been shown to help alleviate pain. Servings: 8 Skillet:8 chicken thighs, bone in, skin on2 tablespoons avocado oil¾ cup thinly sliced shallots1 (2-inch) chunk fresh ginger, microplaned1 cup carrots, thinly sliced1 cup scallions, thinly sliced, white and green parts (save the green parts as garlish)6 garlic cloves, microplaned1 teaspoon ground chili1 teaspoon sea salt¾ teaspoon ground turmeric32 ounces low-sodium chicken stock2 limes, juiced2 small bell peppers, thinly sliced1 ½ cups quinoa1 (13.5 ounce) can light coconut milk (or additional chicken stock) Garnish:½ cup dry roasted cashews, roughly choppedFresh mintFresh parsleyScallion greens Place a large deep cast iron pan over medium heat. Once the pan is hot add the chicken thighs and brown on all sides for about 10 minutes. Transfer pieces as they are done onto a plate to rest. Once all of the chicken is out of the pan, add the avocado oil, shallots, and ginger. Stir using a wooden spoon to prevent the shallots from burning. After 2 minutes, add the carrots, scallions, and garlic. Stir for 3 minutes. Preheat the oven on the grill function. Add the spices and give it a stir, then pour in the chicken stock and bring to a boil. Boil for about 5 minutes then add the lime juice, bell peppers, and quinoa. Reduce heat to medium-low and simmer for 10 minutes before adding the coconut milk and chicken back into the pan. After the chicken has been simmering for 15 minutes, transfer into the oven and grill for 5 minutes. Remove from the oven and serve while hot. Top with cashews, sliced scallions, mint leaves, and cilantro.

Goulash Soup

Servings: 6 1 yellow onion2 garlic cloves225g celery root or rutabaga1 red bell pepper450g ground lamb or ground beef110g butter or olive oil1 tbsp paprika powder¼ tsp cayenne pepper1 tbsp dried oregano½ tbsp crushed caraway seeds1 tsp salt¼ tsp ground black pepper400 g crushed tomatoes600 – 700 ml water1½ tsp red wine vinegar For serving: 225 ml sour cream or mayonnaisefresh parsley, for garnish Peel and chop the vegetables finely. Sauté the onion and garlic, with a generous amount of oil or butter, in heavy pan over medium heat until softened. Add the ground meat and sauté, stirring occasionally, until cooked through and browned. Add the bell pepper, celery root, paprika, cayenne, oregano, caraway, salt and pepper. Stir for about 1 minute. Pour in the tomatoes and 2 cups of water. Increase the heat and bring the soup to a light boil. Let simmer for 10 minutes. Add remaining water and vinegar before serving. Serve with finely chopped parsley and dollop of sour cream or mayonnaise. Tip: Lamb really is the star of this soup, but if you’re not a fan – or you don’t have any on hand – try any ground meat you like. Beef is nice and hearty, with a subtler flavour than lamb, while ground chicken or turkey lend a milder flavour.

Chicken fajita bowl

Servings: 2 150g Romaine lettuce75g cherry tomatoes1 avocado2 tbsp fresh coriander½ yellow onion½ green bell pepper325g boneless chicken thighs40g buttersalt and pepper1 tbsp Tex-Mex seasoning75g cheddar cheese, shredded125 ml sour cream (optional) Prepare the toppings. Tear the lettuce, chop tomatoes, dice avocados, and clean and chop the cilantro. Set aside. Slice onion and pepper fairly thin. On a separate cutting board, cut the chicken into thin strips. Fry the chicken in butter in a large skillet over medium-high heat. Salt and pepper to taste. When the chicken is almost cooked through, add onion, pepper, and Tex-Mex seasoning. Lower the heat and continue to fry while stirring for a couple of minutes until the chicken is thoroughly cooked and the vegetables have softened just a bit. Place lettuce in a bowl and add the chicken mixture. Add shredded cheese, diced avocado, chopped tomatoes, and fresh cilantro. Tip! A spoonful of your favourite salsa can be a nice addition. Also, feel free to substitute guacamole for the avocado in this fajita bowl.

Chicken Curry Kerala Style with Coconut Cream

Servings: 6 550 g skinless boneless chicken thighs1 tsp salt½ tsp ground black pepper1 tsp red chili powder2 tsp ground coriander seed2 tbsp ginger garlic paste2 tbsp coconut oil2 bay leaves1 cinnamon stick1 green chilli pepper, chopped100 g white onions100 g mushrooms425 ml coconut cream20 curry leavesfresh coriander, chopped Chop the chicken into bite-sized pieces. In a bowl, combine the chicken with salt, pepper, red chili powder, ground coriander, and ginger garlic paste. Allow marinating for a few minutes. In a heavy bottom saucepan or wok, heat the coconut oil. Once it gets hot, add the bay leaf and the cinnamon stick. Add the green chili pepper and chicken. Cook the chicken until it starts to get some color. Add the onions and mushrooms and stir well to combine. Once the mushrooms start to release their juice, add the coconut cream and the curry leaves. Bring to a boil and simmer for about 5-6 minutes until all the flavors are well infused and the onions have softened. Taste and season with more salt if needed and finish with a generous sprinkle of coriander. Tip! You can also use any low-carb vegetables you like in the stew. Perfect to serve with cauliflower rice.

Chicken Casserole

Servings: 6 175ml heavy whipping cream or sour cream125ml cream cheese3 tbsp green pesto½ lemon, the juicesalt and pepper40 g butter900 g skinless boneless chicken thighs, cut into bite-sized pieces1 leek, finely chopped110 g cherry tomatoes, halved450 g cauliflower, cut into small florets200g shredded cheese Preheat the oven to 400°F (200°C). Mix cream and cream cheese with pesto and lemon juice. Salt and pepper to taste. In a large pan over medium high heat, melt the butter. Add the chicken, season with salt and pepper, and fry until they turn a nice golden brown. Place the chicken in a greased 9 x 13 inch (23 x 33 cm) baking dish, and pour in the cream mixture. Top chicken with leek, tomatoes and cauliflower. Sprinkle cheese on top and bake in the middle of the oven for at least 30 minutes or until the chicken is fully cooked. If the casserole is at risk of burning before it’s done, cover it with a piece of aluminium foil, lower the heat and let cook for a little longer. Tip! Sauce too runny? If you’d like an even thicker sauce, add some extra shredded cheese. This will give the dish even more flavour and consistency. Green it up! A rich dish like this only gets better if you serve it with a side of fresh leafy greens. Dress with a generous drizzle of olive oil, some balsamic vinegar and a sprinkle of sea salt. Would like some extra heat? Spice things up with some red pepper flakes.

Boeuf Bourguignon with Cauliflower Mash

Servings: 2 40 g butter300 g braising steak75g smoked pork belly40g pearl onions1½ garlic cloves½ carrot, sliced40g mushrooms225ml red wine, dry1 bay leaf¼ tsp dried thymesalt and ground black pepper Cauliflower mash 400 g cauliflower40 g butter or olive oilsalt and pepper Cut the braising steak into small cubes, about 1-1.5 inches. Place a dutch oven or large heavy-bottomed pot over high heat. Add half of the butter. Sear the beef in batches; do not add it all to the pot at once as this will cool the cooking surface and you won’t get a nice brown finish on your meat. Season generously with salt and pepper. Once all the meat is nicely browned, remove it from the pan and set aside for later. Cut the pork into small pieces and slice the carrots and mushrooms. Add to the already used dutch oven or pot along with the remaining butter and sear over medium-high heat. Once the vegetables and pork have cooked for a couple of minutes, add the seared beef back to the dutch oven. Add wine and seasonings. Stir and bring to a boil. Lower the heat and let simmer for 1.5 hours or until the meat is very tender. Check every now and then and add water if too much liquid has evaporated. Season with salt and pepper to taste. While the stew is simmering, make the mash. Rinse and trim the cauliflower and cut into small pieces or florets. You can use both the stem and the leaves. Boil in lightly salted water for about 5 minutes until the pieces are soft but not mushy. Drain and discard the water. Add butter and use an immersion blender to reach desired consistency. A hand-held electric mixer works as well. Season with salt and pepper to taste.

Beef Burgers with Cream Sauce and Broccoli

Servings: 2 Beef burgers 325 g ground beef1 egg yolk½ yellow onion, minced or finely chopped30 g beets, cooked and finely chopped40 ml heavy whipping cream30 ml small capers½ tsp salt¼ tsp pepper1 tbsp butter, for frying Sauce 150 ml heavy whipping creamsalt and pepper Broccoli 225 g broccoli Combine all the ingredients for the burgers, except the butter. Shape one burger per serving with wet hands. Fry in butter over medium to high heat until they have a nice browned surface on both sides. Remove and keep warm. Keep the cooking juices in the pan. Add cream to the same frying pan and bring to a boil. Let simmer for at least 5 minutes on medium high heat or until the sauce reaches the desired consistency. Salt and pepper to taste. Boil the broccoli in lightly salted water for about 2 minutes. Drain and allow to steam for a few minutes. Serve burgers with the cream sauce and broccoli.

End of content

End of content