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Month: September 2019

Baked Buffalo Chicken Wings

~ 4 Servings ~ Time 60 min  ~ Preheat oven 180C ~ 4 days in the fridge ~

Ingredients

  • 1 kg chicken wings
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • 3/4 tsp sea salt
  • 1/2 tsp pepper
  • 1/2 tbsp gluten-free baking powder
  • Optional: 1/2 tsp onion powder
  • 1/2 cup (120 ml) buffalo sauce = (5 tbsp (75 ml) Sriracha + 3 tbsp (45 ml) melted unsalted butter or ghee  or coconut oil+ 2 tsp coconut nectar).

Steps

  1. Preheat the oven @ 18oC.
  2. Clean the chicken and pat dry with kitchen paper
  3. Mix the spices and baking powder in a bowl. Sprinkle over the chicken wings and toss well to combine.
  4. Add the buffalo sauce and mix until fully coated. Place the Keto Buffalo Chicken Wings on a greaseproof lined baking tray.
  5. Bake in the oven for 45 – 50 mins until crispy, turning once. (For crispier skin, broil under the grill for an additional 2 – 3 minutes per side.)
  6. Best eaten fresh and crispy but can be stored in a fridge for up to 4 days.

 

Nutritionnal data

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Ranch chicken salad

~ 1 Servings ~ Time 30 min ~ 4 days in the fridge ~

Ingredients

  • 65 gr chicken cooked

  • 1 avocado

  • 1 celery stick

  • 30 gr cherry tomatoes

  • 2 tbsp mayonaise

  • 1 tbsp sriracha sauce

  • 1 tbsp lemon juice

  • 70 gr Green Peashoot & Baby Chard salad

  • avocado oil

  • Option : 1 hard boiled egg to mix with the chicken

Steps

  1. cook the chicken in pan with avocado oil. let cool down.

  2. clean the salad and tomatoes if needed, cut the celery in small dices.

  3. Peel and cut the avocado sprinkle with lemon juice.

  4. Mix the mayonaise with the sriracha sauce add the chicken and mix well.

  5. In the jar (or lunch box) place in order : chicken with sauce, avocado, celery, tomatoes and the salads. close the lid.

  6. Keep in the fridge for up to 4 days.

 

Nutritionnal data

Cobb salad in a jar

~ 4 Servings ~ Time 30 min  ~ Preheat oven 180C ~ 5 days in the fridge ~

Ingredients

  • 500 g chicken breasts, skinless and boneless 
  • 8 slices bacon  
  • 1 cup (150 g) cherry tomatoes, halved  
  • 2 cups 70gr shredded lettuce  
  • 4 eggs, boiled and sliced  
  • 1/2 (30 g) small red onion, sliced thinly  
  • 160 gr of cubed cheddar  
  • 2 sliced avocado  
  • 3 tbsp cobb dressing

Steps

  1. Preheat the oven to 180°C, Season chicken and sear on both sides in an oven proof skillet, Bake for 15-20 minutes Set aside to cool.  
  2. Chop the bacon roughly and fry on a skillet until crisp.   Slice the chicken breasts into bite-sized pieces.  
  3. Place ingredients into a jar in the following order : dressing and chicken pieces, cheese and avocado. 
  4. Add shredded lettuce, sliced tomatoes and bacon pieces.
  5. Top with quartered boiled eggs and red onion slices.   Store in a lidded container in the refrigerator for up to 5 days.

Nutritional data

Cobb dressing

~4 Servings ~ Time 15 min ~ 5 Days in the fridge ~

Ingredients

  • 1/4 cup paleo mayonnaise (55 g)
  • 1/4 cup full-fat Greek yoghurt (63 g)
  • 2 tbsp finely grated Parmesan (10 g)
  • 2 tsp apple cider vinegar or lemon juice
  • 1 tsp minced garlic

Steps

Add dressing ingredients into a bowl and whisk until combined.

Nutritional data

Veggie loaf

Ingredients
  • 65g coconut flour
  • 2 tbsp psyllium husks
  • 1/2 cup (65 g) mixed seeds (pumpkin, flax seeds, sunflower, sesame)
  • +2 tbsp Mixed seed for topping
  • 1 tbsp paprika (or smocked paprika)
  • 2 tsp ground cumin
  • 2 tsp baking powder
  • salt to taste
  • 5 medium eggs
  • 1/4 (60 ml) cup  coconut oil
  • 1 large (320 g) grated zucchini
  • 1 small (50 g) grated carrot
  • 1 cup (115 g) grated pumpkin
Steps
  1. Preheat the oven @ 170C.
  2. Combine the dry ingredients (spices, salt, coconut flour and psyllium, and seeds and baking powder) in a bowl, Grate the veggies
  3. Mix coconut oil and eggs in a separate bowl, add to the veggiesand add the dry mix stir well. The mixture will be fairly dry.
  4. Pour into a loaf pan and press down lightly, then sprinkle with mixed seeds.
  5. Bake uncovered 55-70 minutes until a skewer comes out clean.
  6. Allow to cool 30 mins or so in pan then move to cooling rack.
  7. Store in a sealed container in the fridge up to 5 days. For longer storage, pre-cut and freeze for up to 3 months.
  8. Reheat or toast before serving.

Nutritional data

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