Archive for February, 2019

Feb 28

Gluten-Free Quinoa Pizza Bites


  1. 175 grams uncooked quinoa
  2. 2 large eggs
  3. 150 grams chopped onion
  4. 113 grams shredded mozzarella cheese
  5. 2 teaspoons minced garlic
  6. 22.5 grams fresh basil, chopped (or 2 tablespoons dried)
  7. 87.5 grams cherry tomatoes, diced
  8. 1/2 teaspoon salt
  9. 1 teaspoon paprika
  10. 1 teaspoon dried oregano
  11. Pizza sauce for dipping


  1. Place the quinoa and 470ml of water in a covered pot. Bring to boil and then simmer for 20 minutes or until quinoa is tender.
  2. Preheat oven to gas mark 4.
  3. Mix together all ingredients, except pizza sauce, in a medium mixing bowl.
  4. Distribute mixture into a greased mini muffin tin, filling each cup to the top (one heaping tablespoon each), and press down gently to compact.
  5. Bake for 15 to 20 minutes. Cool for 10 minutes before removing from the pan. Serve warm with sauce for dipping.

Makes 24 mini muffin bites.


Feb 28

Slow-Cooked Vegetarian Chilli



  1. 2 tablespoons neutral-tasting oil, like rapeseed
  2. 240 grams yellow onions, chopped
  3. 150 grams red bell peppers, chopped
  4. 2 tablespoons minced garlic
  5. 2 to 3 serrano peppers, stemmed, seeded, and minced, depending upon taste
  6. 1 medium courgette, stem ends trimmed and cut into small dice
  7. 330 grams fresh corn kernels
  8. 670 grams (about 5 large) portobello mushrooms, stemmed, wiped clean, and cubed
  9. 4 large tomatoes, peeled, seeded, and chopped
  10. 2 tablespoons chilli powder
  11. 1 tablespoon ground cumin
  12. 1 1/4 teaspoons salt, plus more to taste
  13. 1/4 teaspoon cayenne
  14. 510 grams cooked black beans, or canned beans, rinsed and drained
  15. 1 (420 gram) tin tomato sauce
  16. 240 mL vegetable stock, or water
  17. 15 grams fresh coriander leaves, chopped plus more for garnish
  18. Shredded monterey jack cheese (optional), for garnish
  19. Sour cream (optional), for garnish
  20. Lime wedges (optional), for garnish


  1. In a large slow cooker, combine all ingredients except for coriander. Cook over high heat for 3 to 4 hours or low heat for 7 to 8 hours, stirring occasionally. Before dividing into bowls, stir in coriander and season with more salt to taste (optional).
  2. Divide chilli into bowls. Garnish with more coriander, cheese, sour cream, and lime wedges.


Feb 28

Creamy Courgette Boats

MAKES – 6 * 2 piece servings


  1. 3 courgettes
  2. 25g basil leaves
  3. 1 clove minced garlic (or half teaspoon garlic powder)
  4. 100g grated carrot
  5. 120g fat-free ricotta cheese
  6. 15g shredded parmesan cheese
  7. Juice from half a lemon
  8. 1/4 teaspoon salt
  9. 1/4 teaspoon black pepper


  1. Preheat the oven to 450°F.
  2. Wash each courgette thoroughly. Cut off the ends and then cut each one in half. Then cut each half lengthwise so you have 12 pieces of courgette total.
  3. With a spoon or paring knife, scoop out the seeds and compost them, or use them to make soup broth. Place the courgette boats on a lightly oiled baking tray.
  4. To make the filling, chop the basil and place it in a bowl with the garlic, grated carrot, ricotta, parmesan, lemon juice, salt, and pepper. Mix it thoroughly.
  5. Fill each boat with the creamy mixture. Bake for 30-40 minutes, or until the courgette is tender.
  6. Serve warm and enjoy.


Feb 28

Vegan Pumpkin Chilli


  1. 1 yellow onion
  2. 1 carrot
  3. 1 bell pepper
  4. 1 teaspoon olive oil
  5. 2 to 3 cloves garlic, minced
  6. 1 jalapeño, minced
  7. 2 teaspoons soy sauce or tamari
  8. 2 1/2 tablespoons mild chili powder
  9. 1 teaspoon ground cumin
  10. 1 can (400 grams) low-salt diced tomatoes*
  11. 330 grams pureed pumpkin**
  12. 480 mL vegetable broth or water
  13. 515 grams cooked beans***
  14. 1 tablespoon lime juice
  15. Toppings: cilantro, chopped onion, jalapeños, avocado, tortilla strips
  1. *Fire-roasted tomatoes are damn delicious if you can find them.
  2. **You can buy canned pumpkin puree, or cut up a fresh pumpkin into chunks, steam it until it is tender, and puree it until you have 330 grams.
  3. ***Whatever beans you prefer in a chilli are cool, but if you need direction, half black bean and half pinto make a solid combo.


  1. Chop up the onion, carrot, and bell pepper into pieces no bigger than a bean.
  2. In a big soup pot, heat the oil over medium heat. Add the onion, carrot, and bell pepper and sauté them until they begin to brown, about 5 minutes. Add the garlic, jalapeño, soy sauce, and spices and cook that all together for another 30 seconds. Add the tomatoes, pumpkin, broth, and beans and stir that up so everything is mixed. Get those flavours mingling and sh*t. Turn down the heat, cover, and let that simmer together for about 15 minutes. Stir it around every now and then.
  3. When it is done simmering, turn off the heat and stir in the lime juice. Serve right away with your favourite toppings.


Feb 28

Spicy Sweet Potato Fries


  1. 2 large garnet yams or sweet potatoes, cut into wedges
  2. 2 tablespoons olive oil
  3. 1 tablespoon chilli powder
  4. 1/2 teaspoon cumin
  5. 1/2 teaspoon garlic powder
  6. 1/4 teaspoon cayenne
  1. For dip:
  2. 135 grams nonfat Greek yoghurt
  3. 2 tablespoons chipotle peppers, chopped
  4. 1 teaspoon fresh lime juice


  1. Preheat oven to 425ºF/ 220°C/ Fan 200.
  2. Toss cut sweet potatoes in olive oil, cumin, chilli powder, garlic powder, and cayenne. Make sure every wedge is evenly coated.
  3. Roast cut-side down for 30 minutes, turning once.
  4. While sweet potatoes are roasting, mix Greek yoghurt, peppers, and lime juice in a small jar. Set aside in the fridge for whenever you’re ready to dip!


Feb 28

Tomato Salad with Grilled Halloumi and Herbs

4 servings

1 pound tomatoes, sliced into rounds

½ lemon

Flaky salt and freshly ground pepper

Extra-virgin olive oil

½ pound halloumi cheese, sliced into 4 slabs

5 basil leaves, torn

2 tablespoons finely chopped flat-leaf parsley


1. Preheat a grill or grill pan over medium-high heat.

2. Arrange the tomatoes on a serving platter or four plates. Lightly squeeze the lemon over them and season with flaky salt and pepper.

3. Brush the grill grates with oil, then add the halloumi and cook, turning once, until marks appear and the cheese is warmed throughout, about 1 minute per side. Place on top of the tomatoes. Drizzle the salad with olive oil and sprinkle with the basil and parsley. Serve immediately.


196 calories

15g fat

8g carbs

9g protein

6g sugars


Feb 28

Crispy Grilled Chicken

4 servings

1 cup mayonnaise

1 teaspoon dried oregano

1½ teaspoons paprika

½ teaspoon cayenne pepper

1¼ teaspoons salt

¾ teaspoon freshly ground black pepper

4 boneless, skinless chicken breasts

¼ cup chopped fresh parsley


1. Preheat your grill. Meanwhile, in a medium bowl, whisk the mayonnaise with the oregano, paprika, cayenne, salt and pepper to combine.

2. Once the grill is hot, rub each chicken breast all over with a quarter of the mayo mixture.

3. Grill the chicken breasts until they are nicely charred on each side and fully cooked through, 5 to 6 minutes per side.

4. Garnish with the parsley and serve immediately.


732 calories

52g fat

1g carbs

62g protein

0g sugars


Feb 28

Bacon-Wrapped Black Cod with Spinach and Capers

4 servings

12 strips Smithfield Thick Cut Bacon

Four 6-ounce black cod fillets

Kosher salt and freshly ground black pepper

2 tablespoons unsalted butter

1 leek, thinly sliced

2 garlic cloves, minced

5 cups baby spinach

Zest and juice of 1 lemon

2 tablespoons capers


1. Preheat the oven to 375ºF. Line a baking sheet with aluminum foil.

2. Arrange the bacon slices on the baking sheet in an even layer. Bake until the bacon begins to brown but is still soft, not crisp, 10 to 12 minutes. Let cool until it is easy to handle.

3. Heat a large skillet over medium heat. Meanwhile, on a clean work surface, season the fillets with salt and pepper. Wrap each fillet with 3 pieces of bacon, securing the ends to the fish with toothpicks or small skewers.

4. Add the fillets to the skillet, reduce the heat to medium-low and cook until the bacon is noticeably brown and crisp, 9 to 12 minutes. Flip the fish once or twice while cooking.

5. Transfer the fish to a clean plate and tent with aluminum foil.

6. Add the butter to the pan and melt over medium heat. Add the leek and garlic; sauté until fragrant, about 1 minute.

7. Add the spinach, lemon zest and lemon juice; season with salt and pepper. Cook until the spinach is wilted, about 4 minutes.

8. Serve the bacon-wrapped cod over the spinach, garnished with capers.


581 calories

42g fat

7g carbs

43g protein

2g sugars


Feb 28

Grilled Garlic Herb Flank Steak with Avocado Corn Salsa


    • 2 pounds flank steak
    • ½ cup extra virgin olive oil
    • 3 garlic cloves, minced
    • 1 Tablespoon chopped rosemary
    • 1 Tablespoon chopped thyme
    • 1 Tablespoon chopped oregano
    • 1 teaspoon salt
    • ½ teaspoon pepper
    • Avocado Corn Salsa:
    • 2 avocados, diced
    • 3 roma tomatoes, diced
    • 1 (11 ounce) can yellow corn, drained
    • ½ red onion, diced
    • ¼ cup chopped cilantro
    • juice of one lime
  1. In a large bowl or ziplock bag, add olive oil, garlic, chopped rosemary, thyme, oregano, salt and pepper. Add flank steak and marinate for 1 hour or overnight.
  2. Preheat grill to high heat. Discard marinade and add flank steak to the grill. Let the steak sear on high heat for 1-2 minutes on each side and then move to indirect heat and let cook until desired doneness. Medium rare is 130-135 degrees on a thermometer. Remove steak from heat and cover with aluminum foil and let rest for 10 minutes.
  3. To make the avocado corn salsa: Add avocado, tomatoes, corn, red onion, cilantro and lime juice to a medium sized bowl and mix until combined.
  4. Slice the steak across the grain and top with avocado corn salsa.


Feb 28

Spicy Corn Carbonara

6 servings

4 ears corn

8 strips bacon, diced

1 red onion, minced

1 clove garlic, minced

Kosher salt

½ teaspoon crushed red pepper flakes

16 ounces bucatini (or spaghetti or linguine)

2 large egg yolks

⅓ cup heavy cream

½ cup grated Parmesan cheese

Freshly ground black pepper

Chives, for serving


1. Cut the corn off the cob with a sharp knife. Transfer kernels to a bowl and firmly scrape the knife against the cob to release any liquid. Discard the cobs.

2. Heat a large skillet over medium heat. Add the bacon and cook until the fat has rendered and it’s very crisp, 5 to 6 minutes. Remove the bacon from the pan with a slotted spoon and drain on paper towels.

3. Add the red onion and cook, stirring occasionally, until it’s tender, about 4 minutes. Add the corn and garlic and cook until the garlic is fragrant, about 3 minutes. Season with the salt and red pepper flakes and reserve over low heat.

4. Bring a large pot of salted water to a boil over medium-high heat. Add the pasta and cook until al dente, 8 to 10 minutes. Scoop out and reserve 1 cup of the pasta water, then drain the pasta.

5. Stir the pasta water into the corn mixture. Raise heat to medium and bring the liquid to a gentle simmer. Add the pasta to the skillet and toss to combine.

6. In a small bowl, whisk together the egg yolks and cream. Add to the skillet and toss well to coat. Add the Parmesan, plenty of black pepper and reserved bacon and toss to combine. Garnish with the chives.


613 calories

26g fat

73g carbs

22g protein

8g sugars