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Tag: Veggies ‘n fruits Page 1 of 2

Berries smoothie 2 ways

~ 1 Servings ~ Time 15 min ~

Ingredients first way (left one)

  • 200ml koko milk

  • 1/2 avocado (100gr)

  • 30 gr white egg powder
  • 1/2 cup frozen berries

  • 1 tbsp collagen powder

  • 1 to 3 tbsp of MCT oil
  • 1 tsp flax seed whole

  • 1/4 tsp vanilla powder

Steps

  1. Cut the avocado and Place all the ingredients in the mixer and mix till smooth. drink fresh.

Nutritional data

Ingredients alternative way (right one)

Steps

  1. Place all ingredients in a mixer, the unsweetened coconut milk being last.
  2. Mix everything
  3. Drink fresh

Nutritional Data

  • Carbohydrates:
  • Fat:
  • Protein:

Roasted pumkin salad

~ 4 Servings ~ Time 1 h 15  ~ Preheat oven 200C ~ 1 week in the fridge ~

Ingredients

  • 300 g pumpkin

  • 1 cup (150 g)crumbled feta or goat’s cheese

  • 50 g rocket

  • 4 tbsp extra virgin olive oil (60 ml)

  • 5 tbsp (40 g) Pumpkin seed

  • 1 tbsp Soy sauce (15 ml)

  • salt and pepper, to taste

Steps

  1. Preheat the oven to 200°C

  2. Peel and cut the pumpkin into bite sized cubes

  3. Place pumpkin in a single layer on a baking tray and drizzle with 2 Tablespoons of the olive oil and the coconut aminos. Season with salt and pepper and bake for 30-40 minutes. Remove from oven and let cool.

  4. To serve, place the rocket in a large serving bowl and scatter pumpkin and feta over the top.

  5. Sprinkle with the Pumpkin seed (optionally toasted on a hot dry pan for 1-2 minutes) and finish by drizzling the last 2 Tablespoons of olive oil over the top.

  6. Store in a container in the refrigerator for up to one week.

Nutritional data

Shrimps cobb salad jars

~ 2 Servings ~ Time 30 min ~ 2 days in the fridge ~

Ingredients

  • 8-10 large Prawns (170gr)
  • 4 hard-boiled eggs, quartered
  • 4 slices cooked bacon chopped
  • 1/2 cup 75g cherry tomatoes halved
  • 1/2 small red onion sliced (30 g)
  • 1/2 cup (65 g) diced cucumber
  • 1 head Romaine lettuce (200 g)
  • 1 large avocado diced (200 g)
  • 3 tbsp Cilantro dressing.

Steps

  1. Chop the vegetables.
  2. Cook the eggs and crisp up the bacon.

  3. Assemble the jars in this order from bottom to top: dressing, avocado, lettuce, cucumber, red onion, tomato, shrimp, bacon and egg.

  4. Season with salt and pepper on top.

  5. Store in the refrigerator until ready to eat, no longer than for up to 2 days.

  6. Before eating simply give the jar a shake to distribute the dressing. If you prefer to, empty the salad on a plate — as you flip it, the dressing will spread evenly.

Nutritional data

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

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

Pan fry raddish ‘n bacon

~ 4 Servings ~ Time 30 min ~ 4 Days in the fridge ~

Ingredients

  • 275g bacon chopped

  • 650g radishes quartered

  • 1 garlic love pressed

  • 2 tbsp fresh parsley

  • pinch of salt

Steps

  1. In a large skillet, fry bacon on medium-high heat for a few minutes.

  2. Add radishes and garlic.

  3. Keep frying while stirring occasionally. Fry for about 10-15 minutes, until the radishes get soft and have a nice color.

  4. Season with salt and pepper. Garnish with parsley.

Nutritional data

Raspberry Balsamic jam

-A keto diet blog recipe –

This recipe is a literal interpretation of the Low-Carb recipe from the keto diet blog. You can find the original recipe here.

Ingredients :

  • 150gr Raspberries
  • 1 tbsp Balsamic vinegar
  • 1 tbsp coconut blossom nectar
  • 1 tbsp chia seeds

Steps :

  1. Place all the ingredients in a pan over medium heat, mash the raspberries ’till smooth, let slowly simmer ’till all the juices are released.
  2. Cook ’till the consistency is not runny, firm and uniform.
  3. Pour in a glasse container, close when hot (air tight). Store in the fridge up to 1 week.

Okonomiyaki prawn pancake

-A Yo! sushi recipe –

~ 4 Servings ~ Time 30 min ~ 3 Days in the fridge ~

Ingredients :

  • 600 g a Savoy cabbage shredded
  • 1 leek cut in half length way and thinly sliced
  • 1 carrot peel and shredded
  • 100 g beansprouts trimmed of their roots
  • 20 g fresh root ginger peeled and grated
  • 4 tbsp coconut flour
  • 1 tsp salt
  • 2 tbsp water
  • 4 medium eggs
  • 1 tbsp avocado oil or butter
  • 200g cooked prawns
  • 1/2 sheet of nori crushed to garnish.

Steps

  1. So prepare all the vegetables
  2. Put all the vegetable in a mixing bowl, add the flour, water salt and eggs, mix well.
  3. Heat a large non stick frying pan add the oil (or butter), cook the mixture on one side only, for 5 to 7 minutes or firm
  4. Lay the prawns on the uncooked top side then turn the pancake over, cook for another 4 to 6 minutes or until firm and lightly browned.
  5. Transfer the pancake on a chopping board cut in wedges, garnish with crushed nori. Serve hot and enjoy !

Raspberries fool

~ 2-4 Servings ~ Time 3 h ~ 3 Days in the fridge ~

Ingredients

  • 300 gr heavy whipping cream

  • 150gr crème fraiche or sour cream

  • 150 gr fresh raspberries

  • 2 tbsp lemon juice

  • 1 tbsp coconut nectar

  • 1/2 tsp vanilla powder

Steps

  1. Clean the raspberries and keep 4 for topping

  2. Put the raspberries, coconut nectar, vanilla powder and lemon juice in a pan bring to boil and lower to simmer for 3 to 5 min until the berries are soft, set aside to cool completely.

  3. Pour the heavy whipping cream in a large bowl whisk to form peaks, gently fold through the sour cream

  4. swirl half of the cold raspberries mix juice in the cream mix real gently.

  5. Assemble a spoon of berries/cream in each 4 jars (or 2 for bigger serving) add a layer of the softened raspberries and juice repeat the process again and finally top with a fresh berries.

  6. Place 2h in the fridge to set up keep up to 3 days.

Nutritional data

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