Yummy good food!

​My favourite recipes! 

Quinoa veggies bowl 

Ingredients 

1/2 cup dry quinoa

1 medium zucchini

1 medium onion

1 peppers

2-3 cloves garlic

1-2 tbs olive oil

• salt, pepper, lemon

1-2 fried egg

2 handfuls/4-6 cubes spinach

• hot sauce or everything seasoning 

Instructions 

1.  Cook quinoa 
2. Cut veg 
3.  Cook veg ( with seasonings ) till tender 
4.  Add quinoa then veg to bowl 
5.  Fry egg and add ontop 

Unstuffed Peppers Skillet Recipe

Ingredients 

1 lb ground chicken ( optional ) 

1 cup cooked quinoa

1 cup broth

2  bell peppers (red or yellow, diced)

1  white onion (diced)

1  can (14.5 oz diced tomatoes)

1  can (8 oz tomato paste)

2 teaspoons Italian seasoning

1 tablespoon Worcestershire sauce

1/2 teaspoon salt

1/4 teaspoon black pepper

1/2 cup shredded cheese

Instructions

1. Heat oil in a large skillet over medium heat. Add ground turkey and cook, breaking it up, until browned (about 5 minutes). Drain excess liquid if needed.

2. Add diced bell peppers & onion. Sauté for 3-4 minutes until softened.

3. Stir in drained diced tomatoes, tomato paste, Worcestershire sauce, Italian seasoning, salt, and pepper. Simmer for 5 minutes. 

4. Add the cooked quinoa and broth and stir well. Let it heat through for another 2-3 minutes.

5. Sprinkle shredded cheese on top and broil for 4 minutes.

Nutrition:

Calories: 1450

Carbohydrate Content: 95

Fat Content: 40

Fiber Content: 18 

Low cal veg stir fry 

 Servings 3 

Ingredients

1 bag frozen stir fry vegetables

1 tsp oil or cooking spray

1 block firm tofu or 1 cup edamame

1–1½ cups cooked rice

3 tbsp soy sauce

1 tsp garlic powder or 2 garlic cloves

1 tsp onion powder

Black pepper

1 tsp ginger (optional)

1 tsp honey/maple syrup or sweetener

splash of water

1 tsp sesame oil (optional but amazing)

1 tsp honey, brown sugar, or maple syrup

Chili flakes or sriracha if you like spice

Instructions

1. Cook rice first if using.

2. Heat pan on medium-high.

3. Add tofu and cook until golden.

4. (Skip if not using.)

5. Add frozen vegetables straight into the pan.

6. Cook 7–10 minutes until hot and slightly browned.

7. Mix sauce ingredients and pour in.

8. Stir until everything is coated.

9. Serve over rice.

 

Peanut Butter Coconut Energy Balls

Serves: 18

Ingredients

2 cups rolled oats

1 cup toasted coconut flakes

1/2 cup peanut butter

1/2 cup maple syrup

1/4 cup hemp hearts

1/4 cup cacao nibs

1 teaspoon cinnamon

1/2 teaspoon kosher salt

Instructions

1. Add all ingredients to a food processor and pulse until it forms a uniform mixture.

2. Use a cookie scoop to portion onto a plate. Refrigerate 20-30 minutes.

3. Roll into balls. Store in an airtight container in the refrigerator.

Nutrition

Serving Size: 1 ball

Calories: 137 calories

Carbohydrate Content: 14 grams

Fat Content: 8 grams

Fiber Content: 2 grams

Protein Content: 3 grams

Beat root pasta DF way 

Serving Size:  3 

Ingredients

Pasta (uncooked)- 2 cups (~170 gms or 6 oz.)

Beetroots*- 1 large or 2 small (~170 gms or 6 oz.)

 Shredded marble cheese 1 1/2 cups 

 1/2 cup Greek yogurt 

 1/2 cup milk 

Garlic Cloves 3 large 

Lemon Juice- 1 tbsp

 3 tsp dried basil 

 1 tsp onion powder 

 1 tablespoon nutritional yeast 

Salt- 1/2 tsp (to taste)

Olive Oil- 2 tsp for cooking 

Crushed Black Pepper- 1/2 tsp (to taste)

Fresh Basil or Cilantro- For garnishing

Instructions

1. Wash, peel & roughly chop the beetroots. Heat 2 tsp olive oil in a pan. Add garlic & sauté for 30-40 seconds. Add beets, pinch of salt and sauté for 1-2 minutes more. Add 1 tbsp water and cover with a lid. Simmer for 13-15 minutes while stirring every 5 minutes till beets become fork tender. 

2. Add the cooked beet mixture to a blender. Add 1½ cups shredded marble cheese, ½ cup Greek yogurt, 1 tablespoon lemon juice, 1 tablespoon nutritional yeast, ½ cup milk, and 2–3 tablespoons of pasta water. 

3. Blend until smooth and creamy. 

4. Drain the pasta and add it back to the pan in which we boiled it. Pour this beet sauce over it. Add black pepper and toss gently till entire pasta is covered in sauce. 

5.  Add 1-2 tbsp pasta water (if required) while mixing to adjust the consistency. Taste and adjust salt or seasoning as per your taste. Garnish with some chopped fresh herbs before serving. 

Nutrition 

Calories:  815  

Protein Content:  35g 

Fire honey 

Ingredients 

1/2 cup raw honey

1 tsp ground cinnamon

1/2 tsp ground turmeric

1/2 tsp ground ginger

1/2 tsp cayenne pepper

1/2 tsp black pepper

Instructions 

1. Combined all in container

2. Take daily to assist in digestion and immune aid 

Homemade Applesauce

Serves: 6

Ingredients 

6  large apples (about 3 lbs., $5.46)

¼ tsp ground cinnamon ($0.03)

¾ cup water ($0.00)

2 tsp lemon juice ($0.04)

Instructions 

 

1. Wash, peel, and remove the core from the apples. Chop the apples into small 3/4 inch chunks.

2. Add the chopped apples, ground cinnamon and water to a medium pot and place a lid on top. Heat the apples over medium, allowing them to come up to a simmer. Continue to simmer the apples for 15-20 minutes, stirring occasionally, until they are tender. The total cook time will vary depending on the variety of apple used.*

3. Remove the pot from heat. Mash the apples with a potato masher inside the pot for a chunky texture. Or allow the apples to cool slightly and blend with an immersion blender or carefully inside a blender for a smoother texture.

4. Add the lemon juice to the applesauce and stir to combine. Serve warm or chilled in the refrigerator.

Nutrition:

Calories: 190 kcal

Protein Content: 1 g

Chicken and rice 

Serves: 4

Ingredients 

 Chicken breast 4 

 Pepper 

 Salt 

 Lemon juice 

 Jalapeño juice 

 Soy sauce 

 Pepper flakes 

 Garlic 

 Dry dill 

 Basil 

 Fresh parsley 

 Oil 

 Oregano 

 Rosemary 

 Tomato’s 

 Corn starch 

 Rice 

Instructions 

1.  Cut up slightly frozen chicken 

2.  Add into bowl with all seasonings and sauces plus some oil 

3.  Start rice 

4.  Warm cast iron pan 

5.  Cook chicken with lid 

6.  Add tomato’s to pan 

7.  Stir every once in a while 

8.  Remove cooked chicken 

9.  Add corn starch to liquid in pan till thick 

10.  Plate with sauce on rice and serve 

Nutrition 

 

Calories: 1520 

Protein Content: 160g 

Marinated Cucumber Salad

Ingredients 

1 whole cucumber, sliced

1.5 tablespoons soy sauce

1 teaspoon sugar

1 tablespoon sesame oil

1 garlic clove, grated

2 green onions, chopped

1 teaspoon Red pepper flakes (optional)

Instructions 

1. Put the sliced cucumber, soy sauce, , sugar, sesame oil, grated garlic, chopped green onions, into a bowl or jar.

2. Put the lid on and shake well to combine.

3. Let it marinate for a couple of hours, or eat immediately for a crunchier texture.

 Rice and chicken

Serves: 4

Ingredients 

450 g ground chicken 

1.5 cups cooked jasmine rice

2.25 cups corn niblets

1 medium egg

2 tbsp chopped onion

1 tbsp hoisin sauce

1 tsp nutritional yeast

Instructions 

1.  Cook chicken with all seasonings 

2.  Add everything else till cooked

Easy 10-min. Sesame Soba

Noodles

Ingredients 

61/3 oz soba noodles (buckwheat kind)

1 green onion (finely chopped)

2 tsp sesame seeds (toasted)

1/2 half sheet nori (thinly cut into 1-inch long pieces for garnishing or sub with crushed seaweed snack or seaweed flakes)

2 tbsp regular soy sauce

1 tbsp sesame oil

1 tbsp rice vinegar (or apple cider vinegar or white vinegar)

1/2 tsp white granulated sugar (or honey)

Instructions 

1. In a small bowl, combine noodle sauce ingredients until combined 
2. In a large pot of water, bring to a boil over medium-high heat. Add buckwheat noodles and boil according to package directions, or for 5-6 minutes until the noodles are al dente.
3. Strain noodles and rinse noodles off with cold running water until they are cool to touch. Strain out as much excess water as possible. 
4. Transfer strained noodles to a large bowl.
5. Season noodles with noodle sauce along with sesame seeds and finely chopped green onions. Mix well until noodles are lightly coated in sauce.
6. Serve and garnish with roasted seaweed on top and enjoy cold or hot!