BANANA SMOOTHIE RECIPE

BANANA SMOOTHIE RECIPE

by | Feb 17, 2022 | Recipe

COCONUT, PAPAYA, AND BANANA SMOOTHIE

Just in case you get caught up on a hot day, cool down with this thick, creamy, and sumptuous smoothie.

Course: 

Starter or Dessert

Prep Time

8 Min

Cooking Time: 

4 Min

SErves

2

Allergens: 

Low-calorie

egg-free

For Beginner, Intermediate, and professional cook

Ingredients

  • 1 cup of unsweetened almond milk
  • 2 tbsp. of hemp seeds
  • ½ tsp of vanilla extract
  • 2 cups of peeled and cubed ripe papaya
  • 1 ripe banana
  • ÂĽ tsp ground ginger
  • 1/2 cup canned coconut milk
  • ½ a lime juice
  • Ice, until the desired temperature reached
  • Unflavored vanilla protein powder/collagen powder

Instructions

Step 1

Blending

In a blender, add all ingredients with the almond milk first.

Step 2:

Serving

Blend until smooth and creamy or until your desired consistency.

NB: You can refrigerate this smoothie for up to 2 days in the fridge, or freeze it as well.

Accompany with:

Best with steamed vegetables, rice, or whole pasta

Suited For:

A regular daily routine

Nutritional Information

Calories

280

Carbs

50 g

Protein

4 g

Fat

8 g

Fiber

9 g

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Italian dressing with chicken

Italian dressing with chicken

by | Feb 17, 2022 | Recipe

CHICKEN WITH ITALIAN DRESSING

Just in case you got some extra jam left, mix it with some Italian dressing to make the chicken marinade. All you’ve got to do is bake

Course: 

Main dish

Prep Time

15 Min

Cooking Time: 

25 Min

SErves

4

Allergens: 

Low-calorie

For beginner, intermediate, and professional cooks

Ingredients

  • ½ tsp of ground Garlic
  • 4 boneless chicken ; Skinless
  • 1/3 Cup of Apricot jelly
  • 2/3 bottle of Italian Dressing

Instructions

Step 1

Seasoning the fillets

Start by preheating the oven to 350 degrees F.

Next, mix the salad dressing and jelly.

Step 2:

Serving

Pour the chicken into a small baking dish, then bake for 25 -30 min.

Serve when hot.

NB: Leftovers can stay in the fridge for up to 4 days.

Accompany with:

Best served with whole pasta

Suited For:

A regular daily routine and a light intensity work out

Nutritional Information

Calories

400

Carbs

17.8 g

Protein

50.1 g

Fat

15 g

Fiber

9.2 g

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CARIBBEAN FISH CURRY

CARIBBEAN FISH CURRY

by | Feb 17, 2022 | Recipe

CARIBBEAN FISH CURRY

Wanna try something colorful and tropical? Try this gluten-free recipe that you can easily fix during a regular dinner.

 

Course: 

Main dish

Prep Time

20 Min

Cooking Time: 

30 Min

SErves

4

Allergens: 

Low-calorie

For a beginner, Intermediate, and professional cooks

Ingredients

  • 4 skinless fish fillets
  • ½ lemon juice
  • 2 tsp. Caribbean curry powder
  • 1 tbsp. groundnut oil
  • 1 sliced spring onions
  • 2 tsp crushed ginger
  • 2 crushed garlic cloves
  • 1 finely chopped scotch bonnet chili
  • 1 roughly chopped red pepper
  • 1 tsp of thyme chopped
  • Coconut milk 400g

Instructions

Step 1

Fish and Potatoes

Leave the fish to marinate in the lemon juice, and the 1 tsp curry powder. Season then prepare the sauce.

Heat the oil, cook together spring onions, chili, garlic, and ginger for 5 minutes.

Now, mix the thyme and curry powder.

Cook for 10 more minutes, uncovered until the sauce becomes thick.

Step 2:

Preparing the fish cakes

Cover and cook for 10 minutes or before the fish flakes quickly.

Step 3:

Serving

Serve when hot with barley, then garnish with fresh thyme.

NB: cod, haddock, and hake are all good choices.

Accompany with:

Best served with whole pasta, or steamed rice

Suited For:

A regular daily routine and a high intensity work out

 

Nutritional Information

Calories

340

Carbs

7.0 g

Protein

29.2 g

Fat

21.4 g

Fiber

3.7 g

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BRAISED BEEF RECIPE

BRAISED BEEF RECIPE

by | Feb 17, 2022 | Recipe

BRAISED BEEF STROGANOFF

For less than an hour, you’ll have a healthy lean steak delicacy together with a savory creamy mushroom sauce. Here’s what you need to know.

Course: 

Main dish

Prep Time:

50 Min

Cooking Time:

20 Min

SErves

4

Allergens:

Low-calorie

nut-free

egg-free

For Beginner, Intermediate, and professional cooks

Ingredients

  • 10g dried mushrooms
  • 1 tbsp vegetable oil
  • 1 tbsp butter
  • 1 finely chopped onion
  • 400g trimmed steaks
  • 1 tbsp paprika
  • 1 tbsp tomato paste
  • 350ml beef stock
  • 2 tbsp non-fat cream (soured)
  • Lime juice (per taste)
  • Roughly chopped parsley to serve

Instructions

Step 1

Mushrooms

Boil some water then dip the mushrooms for 10 minutes. Squeeze the water then drain on kitchen paper but reserve the residue.

Next in a non-stick pan, heat the butter and oil then sauté the onion until soft. Add some water occasionally to prevent sticking then take some time to season the steak.

Step 2:

Steaks

For the steaks, fry them for 3-5 minutes on both sides then remove them to cool. Afterward, slice them into strips.

Add the tomato paste, paprika, and mushrooms into the onions then cook for two minutes. Now mix the mushroom’s soaked liquid together with the beef stock. Boil, and then simmer.

For a steak well done, add the beef to the sauce for the last 5 minutes of simmering.

Estimated time: 30 minutes for the mushroom’s liquid and stock to simmer

Step 3:

The sauce

Remove the pan from the heat and add cream. Season it and add the lime juice. Now, garnish with parsley.

Step 4:

Serve hot with lemon wedges.

Accompany with:

Steamed brown rice, whole pasta, mashed potatoes

Suited For:

A paleo diet, a regular daily routine, and works well with regular workouts.

Nutritional Information

Calories

190

Carbs

2.9 g

Protein

27.2 g

Fat

7.5 g

Fiber

1.6 g

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chicken and avocado salad

chicken and avocado salad

by | Feb 17, 2022 | Recipe

AVOCADO AND CHICKEN SALAD

If salads are your favorite, consider trying out our delicious fresh Greek salad. If you’re trying out salads for the first time, this recipe is an easy fix and you get lots of roughage and nutrients packed in it.

Course: 

Starter or Dessert

Prep Time: 

10 Min

Cooking Time:

20 Min

SErves

4

Allergens:

Low-calorie

egg-free

egg-free

For Beginner, Intermediate, and professional cooks

Ingredients

  • 1 tbsp. minced garlic
  • 2 tbsp. olive oil
  • 2 tbsps. brown sugar
  • 1 tbsp. dried basil
  • 1/4 cup balsamic vinegar
  • 1 tbsp. sal

Salad:

 

    • Pepper and salt to taste
    • 4 skinless chicken thigh fillets; no bones
    • 1 sliced avocado
    • 5 cups washed and dried lettuce leaves
    • 1 cup of sliced cherry tomatoes
    • ÂĽ cup of sliced basil leaves
    • ½ cup of mozzarella cheese

Instructions

Step 1

Mixing

Mix the marinade ingredients into a bowl then add the chicken. Coat the chicken evenly. For the dressing, reserve the remaining marinade.

Step 2:

Chicken fillets

Heat one tbsp. of oil over medium-high heat and then grill the chicken fillets on both sides until, crispy and golden brown.

Step 3:

Serving

Start by slicing the chicken.

Next, prepare the salad with avocado slices, lettuce, mozzarella cheese, some tomatoes, and chicken. Now sprinkle basil, add salt and pepper, and then drizzle the remaining dressing.

NB: You can use skinless in place of the thighs.

Accompany with:

Best with steamed vegetables, rice, or whole pasta

Suited For:

A regular daily routine

Nutritional Information

Calories

430

Carbs

11 g

Protein

23 g

Fat

31 g

Fiber

5.8 g

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