MEDITERRANEAN VEGAN BEAN SALAD!

As someone who is always looking for ways to make ‘honouring my body’ easier, following a balanced diet such as the traditional Mediterranean diet makes doing so not only satisfying but undeniably more delicious! If you are looking for ways to add more protein to your diet without always gorging on meat, mix bean salad make a great substitute. Packed full of protein and carbs, this Mediterranean vegan bean salad will give you a boost of energy to help sustain you throughout the day. It has more nutritional value than a regular leafy green salad and keeps well for 3-4 days in the fridge, making it perfect for meal planning. It’s also very inexpensive to make and can be whipped up in less then 10 minutes! Regardless of your motivation, I know you’ll not only love the flavour, but feel good about eating it too!

Enjoy!

INGREDIENTS:

Serves 4-5

1 Shallot (finely chopped)
3TBSP of White Wine Vinegar
1/2 Cup of Parsley (roughly chopped)
1/4 Cup of Chives (roughly chopped)
1/4 Cup of Mint (roughly Chopped
Olive Oil
2 x 15 oz Mix Bean Medley
Salt and Pepper

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DIRECTIONS:

Add white wine vinegar to shallots and set aside for 5 minutes.

Next get a large bowl and add in your chopped parsley, chives and mint. Coat in olive oil. Add bean medley. Salt (generously) and pepper to taste.

Lastly add in your white wine vinegar shallots, toss and serve!

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I hope you enjoy this vegan bean salad recipe as much as I do. If you have any comments please leave them below and I'll be happy to answer them as soon as I can! Happy cooking!!!

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CHICKEN PUTTANESCA - LOW CARB KETO FRIENDLY MEALS

Most often seen in its pasta form, puttanesca originated in Naples, Italy, and is said to be a sauce created by the ladies of pleasure. One story told is that the ladies would visit restaurants at the end of the night and they would ask for leftover ingredients. These ingredients would all go into one pot to create this salty, vibrant sauce. Today, the sauce is most often found made from tomatoes, black olives, capers, anchovies, onions, and garlic, and served commonly on pasta.

I, however, have been trying to stay low carb since starting Keto and decided to skip the pasta and use cauliflower rice instead. The results were fantastic and the saltiness of the sauce was perfect. Further, the chicken was tender and just fell off the bone.

If you are looking for a great, low carb meal this one is sure to be a hit!

Enjoy!

INGREDIENTS:

- Serves 2-3 people

3LBS of Chicken Thighs or Drumsticks
Salt
2 TBSP of Olive OIl
3 Cloves of Garlic - thinly sliced
4 Anchovy Fillets in Oil
1/2 TSP of Red Chilli Pepper Flakes
2 TBSP of Concentrated Tomato Paste
1 Cup of Olives - crushed and pitted
3/4 CUP of Dry White Wine - and a little extra for drinking
2 TBSP of Capers - drained
2 Bay Leaves
Lemon Peel - 3 x 2” stripes

- Optional Bases -

Pasta
Cauliflower Rice - low carb option

DIRECTIONS:

Clean and pat dry your chicken before seasoning with salt.

In a large skillet, heat 2 TBSP of olive oil and sear the chicken, turning it occasionally until the fat and skin is a golden brown color. Once done, transfer chicken to a baking dish.

As you near the end of searing all your chicken, preheat the oven to 350.

Once done searing the chicken you will have a lot of delicious chicken bits stuck to the bottom of your skillet along with a pool of fat, remove fat from skillet, reduce heat to medium and add in your anchovies and garlic. Once the garlic is soft (about 2-3 minutes) add in your red chili flakes and tomato paste, and mix until well incorporated.

Next add in your olives, wine, bay leaves, capers, and lemon peel to the skillet. Using your wooden spoon or spatula, scrape the bottom of the pan so as to lift up all the good bits stuck to the bottom. Allow this sauce to simmer for 4-5 minutes or until most of the liquid from the wine evaporates.

Next, add 1 cup of water to the baking dish with all the seared chicken (they should be snuggled together) and add in the sauce from the skillet. Place entire baking dish in oven uncovered and allow to bake in the sauce for another 20-30 minutes

Once ready, remove from oven and serve either alone or with pasta or on a bed of cauliflower rice.

Enjoy!

NOTE: The chicken should be plenty salty from the capers and anchovies but if it is not you can always taste the sauce when it comes out of the oven and add extra salt as desired.

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If you like this recipe or have any comments/questions, feel free to leave them in the comment section below!

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SPICY SHRIMP WITH CREAMY CAULIFLOWER AND SPINACH RICE - KETO & LOW CARB FRIENDLY

Since being on the Keto diet I have been experimenting a lot with carb substitutes like cauliflower rice as a way of getting the texture of carbs without the calories, and one recipe I came across that made cauliflower rice sound so delicious was a creamed version of it. Of course, being in lockdown still, I didn’t have all the ingredients the original recipe required so I remixed it my way and topped it with some spicy shrimp for a little extra kick! Needless to say, it turned out fantastic and so far I have made it twice for my family - we just can’t get enough! The creamed cauliflower made for a perfect replacement for carbs without compromising on taste at all not to mention the entire meal takes only 10 minutes to whip up! If you are looking for a delicious, low carb meal for dinner tonight, you got to try this one!

Enjoy!

INGREDIENTS:

- Serves 2-3 people

2 TBSP of Olive Oil
1 Pack of Frozen Riced Cauliflower (500grams)
1 TSP of Garlic Powder - Split into two portions
1 TBSP of Salted Butter
1 Packet of Shrimp - mine had about 20 raw shrimp, peeled and deveined
1 TSP of Paprika
1/4 TSP of Chilli Flakes
Salt and Pepper
2 Handfuls of Fresh Spinach
3 TBSP of Light Cream Cheese

- Optional Toppings -

Chilli Flakes
Green Onions

DIRECTIONS:

In a large skillet, heat up olive oil on medium/high heat. Once hot add in your cauliflower rice and garlic powder. Mix thoroughly, add salt and pepper to taste, and let cook for 4-5 minutes or until cauliflower becomes softer.

In the meantime, in another medium skillet add in butter and allow to heat up on medium/high heat. When butter is hot, drain any excess juices from shrimp before throwing them into the pan along with garlic powder, paprika, and hot chili flakes. Salt and pepper to taste. Mix spices and shrimp until the shrimp are well coated. Allow it to cook for 2-3 minutes.

Returning to the cauliflower skillet as you let the shrimp cook, add spinach and allow to wilt down by stirring it into the cauliflower rice. Once wilted, add in cream cheese and mix thoroughly.

By this time the shrimp should be ready. Plate creamed cauliflower rice adding shrimp on top and you are ready to serve!

Enjoy!

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If you like this recipe or have any comments/questions, feel free to leave them in the comment section below!

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SWEET HONEY SOY SHRIMP MARINADE - GLUTEN FREE OPTION!

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This recipe is so easy! I paired this dish with some Japanese sticky rice but you can use any starchy base you like. I would also recommend pairing this with Asian noodles, quinoa if you want to be a little bit healthier or even just on its own if you are trying to optimize your protein intake. This recipe is perfect if you are looking for something to prepare for dinner that is super quick or if you invited someone over last minute. I always keep some frozen shrimp in my freezer so that on the occasion I need to whip up something I have this awesome recipe to fall back on! ENJOY

INGREDIENTS:

1/3 cup of honey
1/3 cup of soya sauce (you can substitute for a gluten free soya sauce if you want)
2-3 crushed garlic cloves (or minced)
1 tbsp of grated fresh ginger
1 lbs of uncooked, cleaned shrimp
1 tbsp of olive oil
1/4 cup chopped green onion (for garnish)

DIRECTIONS:

Mix the honey, soya sauce, garlic and ginger in a large flat bowl. Add in your shrimp and allow to marinate in the fridge for at least 15 minutes

*If you are cooking a starchy base I would start cooking/prepping it now while the shrimp marinade

Heat up a pan on medium heat and add in your olive oil. When the olive oil is warm add in your shrimp including marinade and allow to cook until bright pink! Apx 4-6 minutes.

Remove from heat and add onto your rice (or whatever starch you choose). Garnish with some chopped green onions and enjoy!
 

I hope you enjoy this recipe as much as I do. If you have any comments please leave them below and I'll be happy to answer them as soon as I can! Bon Appetite!!!

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