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  • Thai inspired Curried Salmon

    Serves 4
    total Time one hour (I often make the curry ahead of time and just had the veggies last minute when cooking the salmon)

    1 pound fresh salmon cut into 4 pieces
    Salt & pepper to taste
    2 tablespoon coconut oil (or oil of choice)
    1/2 medium onion chopped
    2 cloves garlic minced
    2 heaping tablespoons Thai red curry paste
    1/2 cup carrot matchsticks
    1 cups Kale or Baby spinach
    1/2 teaspoon fish sauce
    1 (13.5 ounce) can full-fat coconut milk
    1/2 teaspoon brown sugar
    2 limes
    2 tablespoons fresh basil torn/chopped
    2 tablespoons fresh cilantro chop


    For the Curry add your oil and onion to a large pot or deep pn and sauté for about 3 minutes (should be getting lightly browned), then stir in the curry paste and garlic and cook for 1 minute.
    Add in the fish sauce, coconut milk, sugar, carrots, and broccolini. Let it gently bubble for about 5 minutes or so. The veggies should be tender-crisp, but you can cook them for a little longer if you prefer. (I am doing this ahead of time I just make the sauce without the veggies and add them later when I cook the salmon.

    For the salmon:

    Crispy Skin Salmon:
    Crispy skin requires dry skin, so pat it dry with a paper towel. If time allows, leave the salmon skin side up in the fridge for an hour or so.

    Preheat a cast iron or non stick pan until piping hot (cast Iron 10 min)
    also preheat the oven to 400 degrees and line a try with wax paper

    Drizzle the fish with a tiny bit of oil and spread with fingers, just to give the salt and pepper something to adhere to. Make sure you do this only just before cooking, because the salt will draw moisture out of the salmon skin which is not conducive for crispy skin.

    When the pan is piping hot add salmon skin side down and cook for 5 -7 mins – transfer the fish to the baking tray skin side up and bake for a further 6-7 mins until the salmon is done to your liking.

    If you are not bothered about crispy skin – use skinless salmon fillets – skip the cast iron pan step and bake fillets in oven or air fryer for 12-16 minutes depending on thickness of filets and your preferred doneness. (Our family likes it medium rare so I start with a 12 minute timer, check and add on as necessary)

    Once the salmon is cooked add it to a shallow bowl top with curry and veggies, squeeze half a lime over the salmon and top with fresh herbs.




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  • Crispy Flax & Sesame Seed Crusted Tofu

    This is one of my favourite Airfryer recipes you can bake the tofu in the oven it is still yummy but not quite as crispy!

    Preptime
    20 mins + 24 hours marinating time + 30mins

    Ingredients
    1 package extra-firm tofu 420g (, drained and cut into 4 (1/2-inch thick) slices
    2 tablespoons soy sauce
    1 teaspoon toasted sesame oil
    1 tablespoon rice vinegar
    1 teaspoon light brown sugar
    1 tablespoons chopped garlic
    1 tablespoons grated ginger
    1/4 cup white and black sesame seeds
    1/4 cup flaxseeds
    2 egg
    olive oil spray

    Method

    1. Place the tofu slices on a kitchen towel or paper towels. Place another towel on top and lightly press to remove most of the water from the tofu. Transfer to a shallow dish big enough for the tofu to lie in a single layer.
    2. In a small bowl, whisk together the soy sauce, sesame oil, vinegar, brown sugar, garlic, and ginger. Drizzle half of the marinade over the tofu, then gently flip and drizzle the rest on the other side. Marinate in the refrigerator overnight.
    3. Preheat an air fryer to 400°F or preheat a regular oven to 350°F.
    4. Place the flaxseed and sesame seeds in a shallow bowl. In a small bowl, beat the egg. Remove each tofu slice from the marinade, allowing the excess to drip off, then dip in the egg. Using a fork, dip in the seeds, coating each side. Transfer to a plate. Spray one side with avocado or olive oil, then gently flip and spray the other side.
    5. To make the tofu in an air fryer: Working in batches, arrange a single layer of the tofu in the air fryer basket. Cook for about 15 minutes, flipping halfway, until toasted and crisp. For the oven: place the tofu on a wax paper -lined baking sheet and bake 30 minutes, flipping halfway through.

    The tofu lasts in the fridge up to 4 days but it does lose it’s crunch.. still delicious just less crispy you can pop it back in the air fryer for 5 minutes to re-crisp or eat as is. I use these as toppers for salad bowls, in packed lunches or as side dish with Asian meals.


    Tofu is a complete plant protein so if you are looking to include more plant proteins in your diet this is a great dish to add to your repertoire.

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  • ApplePie Overnight Oats

    SERVES 6 Prep time 30 mins + overnight setting
    Calories per serve 350
    21g Protein, 8g fat, 52g Carbs 10g Fibre

    Ingredients
    3 cups rolled oats
    4 apples
    4 cups of Vanilla protein shake (or 4 cups of milk of choice w + 2 cups high protein vanilla yogurt or 4 scoops vanilla protein powder)
    2 tablespoons chia seeds
    1 tablespoon maple syrup (or honey)
    1 Tablespoon butter / coconut oil or avocado oil
    half lemon
    cinnamon (add large pinch to oat mixture and caramelized apple cubes)
    nutmeg


    Preparation:
    1) grate 2 of the 4 apples and dice the other 2 apples into cubes (keep seperated)
    2) in a non stick fry pan add the butter or oil with the apple cubes, add in 1 Tbsp maple syrup and a good pinch of cinnamon (.5-1 Tbsp) cook until the apples are softened and covered in cinnamon – squeeze with juice of half a lemon. Let cool then store in air tight container in the fridge.
    3) Combine the grated apple, rolled oats, protein shake (or milk & protein powder or milk and yogurt),Chia seeds, honey, cinnamon and nutmeg.
    4) Divide oat mixture between serving jars and let set over night (minimum 3 hours)
    5) Top the set oats with caramelized apple cubes and enjoy

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  • Spiced Sweet Potato Shepherds pie

    Serves 6
    per serve Calories 405 Protein 29.4 Fat 24.8 Carbs 15.4

    Ingredients:

    1 tbsp Avocado Oil
    Ground Cumin, paprika and red chilli to taste (start with one teaspoon of each and work your way up depending on your spice preference) alternatively 2 tbsps of Harrisa spice paste is nice
    2 tbsp crushed garlic
    1 Onion finely chopped
    2 Carrot (122g), diced 1/4 Cups Fresh Coriander (10g),
    1 Zucchini (101g), diced
    1 Celery Stalk (55g), diced
    600g Beef Mince (lamb turkey or chicken would also work well)
    1 x 400g cans Diced Tomato
    sweet potato 300g peeled and roughly chopped
    tbsp butter
    120g grated parmesan cheese

    Instructions:
    Preheat oven to 375
    Place your peeled and chopped sweet potato in a pot of water and bring to boil and simmer until sweet potato is soft enough to mash (about 20 mins)

    While the oven is preheating and the sweet potatoes are boiling, add avocado (or oil of your choice) to a large pan or walk,
    add in onion and cook for 2-3 minutes until they start to soften
    add in garlic and stir for 1 minute
    then add in carrot celery and zucchini – cook until the veggies are semi soft
    add in your minced meat, break up the meat as it cooks and and brown throughout
    add your spices and then your canned tomatoes – let this simmer while you get on with the sweet potato mash
    drain the sweet potato and mash it with your butter and parmesan cheese
    spoon the meat and veggie mixture into ramekins for individual portions or into a baking dish
    Top with sweet potato mash and bake for 30 mins

    This is a crowd pleaser and great as leftovers for meals in the week so I normally make a double batch. It does freeze well but to be honest it is so quick to make and so good as leftovers I don’t normally bother to freeze it.



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  • Pizza-ish Chicken

    This is a quick and easy high protein/low-carb dinner perfect for mid-week – dinner double up and pop leftovers on a salad for lunch the next day.


    Serves 4-6
    Ingredients:
    4 -6 chicken breasts
    1 cup grated mozzarella
    Basil
    Oregano
    Garlic power
    Onion powder
    Chili flakes
    Pepperoni
    Quick Marina sauce

    Quick Marinara Sauce:
    Olive oil
    One onion diced
    Tbsp crushed garlic
    400ml can of tomatoes
    100ml tomato paste
    Preheat oven to 375 degrees

    Slice chicken breasts lengthwise so you have long thin segments
    Lightly oil a baking tray (I use avocado oil cooking spray but olive oil fine)
    Lay the chicken out in the pan not overlapping
    Season with salt and pepper and add basil oregano, garlic and onion powders

    Bake in the oven or air fryer for 20 mins

    While the chicken is baking add olive oil and diced onion to a pot and cook 2-3 minutes until soft
    Add garlic and cook 1 minute
    Add in tomatoes and tomatoes & paste cook on medium heat while the chicken is baking

    After 20 mins remove chicken from over later with marinara sauce mozzarella cheese and pepperoni – return to oven and cook another 10-15 mins until cheese is melted and chicken cooked through (if you are using an air fryer the final cooking time is 5-10 mins.

    Serve with your favourite sides – In this pic I served on top a bed of spinach with a side of spaghetti squash tossed in the left over marinara sauce and topped with parmesan cheese.

  • Buffalo Chicken Meatballs

    These are perfect for a packed lunch and a great alternative to sandwiches and wraps I eat them cold and pack them with veggie sticks and blue cheese dressing it is a family favourite for us.

    This recipe makes 34 meatballs I have calculated the macro nutrients per meatball so you can adjust to per person serve in our house those serves are: 8 meatballs for my husband, 6 for me and 4 for our daughter – (I am the only one who tracks macros)

    Ingredients:
    900g mince chicken
    2/3 cup panko crumbs
    1 small zucchini
    1 onion diced small
    2 eggs
    salt and pepper
    175ml (half a large bottle) Franks Buffalo sauce (or your favourite hot sauce)

    Method:

    preheat oven to 400°
    grate the zucchini and place it in a strainer sprinkle with salt and let stand for 15 mins then squeeze out any excess water.
    Combine all the ingredients except for the hot sauce

    Line a baking tray with wax paper
    shape into meatballs using a a heaped teaspoon (I actually use a ceramic asian soup spoon)
    Bake in the oven for 15-20 mins until cooked though

    remove from oven and transfer to a glass bowl or storage container and cover in hot sauce
    While the meatballs are cooling cut carrot, cucumber, bell peppers into sticks.

    Store the veggie sticks and meatballs separately.. the morning you want to eat them you can pack the meatballs and veggies in the same container with a small container of blue cheese or dipping sauce on the side.

    This is a super simple prep job -I literally put it together while watching an episode of come dine with me 🙂

    If you track calories or macros here is a tip – it doesn’t matter what size the meatballs are combine the macros of your starting ingredients and divide by the number of meatballs you mixture yields. In my case this macronutrient breakdown per meatball is 50cals P 5
    so my total lunch with 6 meatballs, veggie sticks and blue cheese dressing was:
    380Cals 20g protein 8g fat

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  • Whack-a-mole week two

    The struggle is real…..

    To describe my second week in a word is difficult for starters it felt like a month….. 
    I heavily underestimated the reading and assignments between classes and found myself quite behind quite quickly … However I am hopeful that I will find my groove soon and find a way to manage all the work and a life balance (organization and study tips very welcome😅) 

    he highlights: Some great high  energy lecturers, some interesting topics and meeting the loveliest people ❤️❤️❤️ 

  • Garlic Parmesan Spaghetti Squash

    Spaghetti squash  is – the OG veggie pasta – this garlic parmesan version is a winner … I served it as a side dish but this would also hold its ground as a meal itself 

    Ingredients:
    1 spaghetti squash serves 3 people as a side dish ,
    for a meal 2 large spaghetti squash or 3 medium spaghetti squash
    1-2 tbsp butter (dependent on amount of SS)
    1-2 tbsp garlic (dependent on amount of SS)
    Salt. Pepper and red chilli flakes
    Parmesan cheese (one tbsp per serve/person)
    spinach cut into ribbons

    Preheat oven to 400
    Micro wave your spaghetti squash for 5 mins so (this softens it for easier cutting)
    Slice the spaghetti squash down the middle and lay open side up on a baking tray Remove the remove the seeds
    season with salt pepper and chilli pepper flakes
    and bake for 20-30 mins (side dependant)
    when the squash are done cooking they will darken in colour and when you scrape with a fork fork- you will pull noodle like stands from the squash – discard any remaining seeds 
    add butter and garlic to a hot pan stir one minute
    Add the squash mix thoroughly then
    add grated parmesan cheese and combine until creamy

    Throw in some finely sliced spinach or chopped parsley and boom 💥 your done ! 

    easy as ….

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  • 3 Ingredient 3 Minute High Protein Breakfast

    3 Ingredient-  3 Minute – High Protien Breakfast 

    Calories 375 Protein 32.6g Fiber 14g 

    Meal prep can be as simple as having good quick ingredients on and some days you dont have time for anything but the basics

    high protein yogurt topped with bar crumbled and fresh raspberries 

    High protein breakfast in less time than it takes to make a cup of tea 🫖 

    I would describe Simply Protien bars as a cross between a rice crispy square and a protein bar their crispy texture makes them great crumbled as yogurt, cereal or fruit salad toppers when you are looking to increase your protein intake. 

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  • Miso Glazed Meatballs

    May not look like much but these miso glazed meatballs were delicious!!

    Meatballs (serves 4)
    ➡️500g Mince Beef (or turkey or pork)
    ➡️ 1 large carrot 🥕 grated
    ➡️1 onion diced
    ➡️1 tbsp crushed garlic
    ➡️ 1 tbsp grated ginger
    ➡️ 1tbsp miso paste

    Mix and form into 16 meatballs bake in oven 20 mins turning once

    MISO GLAZE
    ➡️1/2 cup rice wine vinegar
    ➡️ teaspoon sesame oil
    ➡️1/2 cup soy sauce
    ➡️ 2 tbsp miso paste
    ➡️ 1-2 tbsp. Honey
    ➡️ 1 tbsp corn flour mixed with 2tbsp water

    Mix all ingredients aside from cornflour/water in a small sauce pan until fragrant and combined add in cornflour mix

    Top meatballs in glaze – I served with brown rice, kale & onion sautéed w lemon juice, chili flakes, garlic & roasted broccolini

    Bursting w flavour packed w protein easy weeknight dinner 

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