Serving: 1
2 large eggs
2/3 scoop protein powder
pinch of turmeric
salt
pepper
coconut oil
Whisk all the ingredients
Pour a couple of spoonfuls into a hot frying pan and fry in coconut oil
Serve with vegetables of choice
Drizzle in lemon juice
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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.
Cobb Salad with Ranch Dressing
Servings: 2 2 eggs75 g bacon325 g rotisserie chicken, cut into smaller pieces50 g blue cheese, crumbled1 avocado, sliced1 tomato, sliced150 g iceberg lettuce, chopped1 tbsp fresh chives, minced (optional)salt and black pepper Ranch Dressing: 3 tbsp mayonnaise1 tbsp ranch seasoning2 tbsp watersalt and black pepper Ranch Seasoning: Mix all the ingredients well and pour into a small jar with a tight-fitting lid: 2 tbsp dried tarragon or dried chives2 tbsp dried parsley2 tbsp dried dill1 tbsp garlic powder1 tbsp onion powder1 tsp sea salt½ tbsp black pepper Start by preparing the dressing. Combine mayonnaise, ranch seasoning and water. Season with salt and pepper to taste, and set aside. Place the eggs in boiling water for 8-10 minutes. Cool in ice water for easier peeling. Chop them roughly. Fry bacon in a hot, dry skillet until crispy. Distribute the chicken, bacon, vegetables, eggs and blue cheese on the lettuce. Season with salt and pepper, especially the eggs. Drizzle with dressing and top with finely chopped chives.
Coconut Salmon with Chinese Cabbage
Servings: 2 275 g salmon½ tbsp olive oil20g unsweetened shredded coconut½ tsp turmeric½ tsp ground sea salt¼ tsp onion powder2 tbsp olive oil, for frying275 g Chinese cabbage50 g buttersalt and pepperlemon, for serving Cut the salmon in 1 x 1 inch pieces. Drizzle with olive or coconut oil. Mix shredded coconut, salt, turmeric and onion powder on a plate. Toss the salmon pieces in the coconut coating. Fry the salmon pieces on medium high heat until golden brown. Keep warm while you prepare the cabbage. Cut the cabbage in wedges and fry in butter until lightly caramelised. Season generously with salt and pepper. Melt the remaining butter. Serve the salmon, cabbage and melted butter with a few wedges of fresh lemon.
Egg butter with smoked salmon and avocado
Serving: 1 Place the eggs in a pot carefully. Cover with cold water and place on the stove without a lid. Bring the water to a boil. Lower the heat and let simmer for 7-8 minutes. Remove the eggs from the warm water and place them in a bowl with ice-cold water to cool. Peel the eggs and chop them finely. Mix eggs and butter with a fork. Season to taste with salt, pepper and other flavours of your choice, see different suggestions below. Serve the egg butter with a side of diced avocado tossed in olive oil and finely chopped parsley and a few slices of smoked salmon. Tip! Try flavouring your egg butter with chilli flakes, fresh herbs or your favourite seasoning. Egg butter is great as a topping on just about anything – both hot and cold dishes, as avocado, salmon, turkey and ham, but also in soups and stews and on top of vegetables and salads.
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!
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.
