Zucchini Pesto Protein Stack

It’s mid afternoon and you’ve already had your lunch but you’re hungry again. Who not try our low carb Zucchini Pesto Protein Stack to top up on protein and stay full until dinner rolls around?!?


Zucchini Pesto Protein Stack (1 serving):


1/2 cup grated zucchini, raw
1tbsp organic pesto
1/2 a medium tomato or baby tomatoes (50g)
3oz of chicken, diced or shredded
1 egg

Macronutrient Breakdown: 
Calories-300
Fat-14g
Carbs-9.4g
Protein-36.1g

Slow Cooker Smoked Maple Pulled Chicken

I think at this point we have done every type of pulled meat except for chicken. So here it is! Our Slow Cooker Smoked Maple Pulled Chicken. A delicious and low fat pulled meat recipe you HAVE to try! 

Slow Cooker Smoked Maple Pulled Chicken (serves 6):


1 tbsp coconut oil
1kg chicken breasts (boneless, skinless)
1 red onion, diced
Water (about 4-5tbsp)
1x14oz can of canned, crushed tomatoes
1/8 cup maple syrup
1/4 cup of Worcestershire sauce
1/4 cup apple cider vinegar
1 tbsp smoked paprika
1 tsp salt
1 tsp chili powder 

1) Melt the coconut oil in a large pot over medium-high heat. Add the chicken breasts and brown on one side (about 6mins), then transfer chicken to your slow cooker.

2) Add onion to the pot and water so you can scrape off the brown bits on the bottom and cook for 2 mins or until onions soften. Then add in the tomatoes, maple syrup, vinegar, Worcestershire, paprika, salt and chili powder. Remove from heat once combined and pour over the chicken.

3) Cook on low in the slow cooker for 5 hours. Once cooled, shred the chicken and then add the sauce back in with the chicken. Serve in a baked potato with a side of green beans like we did and enjoy!
*optional-we reduced the sauce for 10mins on low in a sauce pan in order to intensify the flavours but this isn’t necessary if you’re pressed for time*

Macronutrient Breakdown (per serving):
Calories-247
Fat-6g
Carbohydrates-15g
Protein-32g

PB2 Massaman Chicken Curry

So who has heard of PB2 peanut powder? Basically they take the majority of the oil out of peanut butter leaving just a peanut butter powder meaning there’s less than 1g of fat and 2.5g protein per tbsp (versus 7g of fat and 4g of protein in natural peanut butter). With a whopping 57.7g of protein in one portion, why wouldn’t you incorporate PB2 into our favourite curry recipe?!  Because we could all do with a little more protein 😉

PB2 Massaman Chicken Curry (makes 6 portions):


4 large chicken breasts (approx 1000g)
8 tbsp PB2 (feel free to use up to 12 tbsp for a nuttier taste!)
4 cloves garlic (chopped)
6 tsp fresh ginger (minced)
2 tbsp curry powder
2 tbsp Massaman curry powder
1 tbsp Massaman curry paste
1 tsp coriander (ground)
Juice of 2 limes
1 jalapeño (chopped, more if you like extra spice)
1 can light coconut milk (highly recommend Thai Kitchen brand)
Salt and pepper for seasoning 

1) Season the chicken breast with salt and pepper on both sides.

2) Mix together the garlic, ginger, curry powder, coriander, curry paste, jalapeño, lime juice and PB2 until smooth. Place chicken breasts in the crock pot, cover with sauce and toss to coat chicken on both sides.

3) Cook on low for 6-8 hours and serve with a side of basmati rice and crispy kale (toss kale with a little olive oil and sea salt and bake on a baking tray at 350 for about 5mins or until crispy to your liking). 

Macronutrient Breakdown (per portion):
Calories-360
Fat-11.7g
Carbs-10.1g
Protein-57.7g 

Flavour Packed Pan Fried Chicken Thighs

Looking for a quick and tasty dinner for tonight? Try our quick, easy and Flavour Packed Pan Fried Chicken Thighs served over a Spinach Sweet Potato Mash. Simple, healthy and nutrient dense, this meal is a winner and a weekly occurrence in our house! 

Flavour Packed Pan Fried Chicken Thighs

1) Season 12 boneless, skinless chicken thighs on both sides with smoked paprika, salt, pepper and mixed herbs (we used parsley, basil and oregano).

2) Peel and chop two medium sized sweet potatoes and boil until soft. Once soft, mash with a little (almond) milk and salt and pepper. 

3) Heat 2 tbsp coconut oil in a skillet over medium high heat and pan fry the thighs browning on both sides (flip frequently). Once they start to brown and stick to the pan, add a few glugs of Worcestershire sauce to help loosen the bits on the bottom of the pan. Keep flipping the chicken to coat in this sauce until cooked through.

4) Finally, wilt as much spinach as you like into the potato mixture. 

5) Once the chicken is cooked, and the liquid is thickened (or pretty much absorbed) serve the chicken over the sweet potato spinach mash, topping with any sauce left in the pan and ENJOY!

*Macros will vary depending on how much Worcestershire you use and how much potato you have as a side. We recommend 100-150g of potato mixture with 100g+ of chicken thighs per portion*

Egg topped Pork and Sweet Potato Hash

Do you ever open the fridge and struggle at the thought of eating leftovers? One Sunday we looked in at some leftover pork chops, sweet potato and some random veggies in our fridge. So instead of throwing anything away, we threw them all together to make this delicious Egg topped Pork and Sweet Potato Hash! A quick, healthy and delicious lunch worth trying any day of the week 🙂

1) 1 sweet potato, diced (parboiled, drained, fried in some coconut oil on med-high heat, seasoned with salt and rosemary)

2) Chop ~1 cup of leftover meat (pork, chicken or beef works well here), 1/2 cup of any leftover vegetables (we used broccoli, red pepper and broccoli slaw), and reserve 4 eggs (for serving 2 people)

3) Once the potatoes start to crisp up and brown slightly as you fry them, add in the chopped meat and vegetables along with any seasoning you like (we used a shake of Montreal steak spice) and sauté until potatoes and vegetables are cooked and meat is reheated

4) In a separate pan, fry the eggs over med-low heat in a teaspoon of coconut oil until cooked through then serve over top of the hash mixture and ENJOY!

*Macros will vary depending on how many leftovers you have and what type of lean meat and vegetables you use*

Salsalicious Tuna & Quinoa Salad

Alright guys here’s a protein rich, delish recipe I have a few days a week as a second lunch. It’s super easy to whip up and the best salsa of all time, Neal’s Brother All Natural Corn Salsa, takes the taste of this simple dish to the next level. I’m telling you, no other salsa will do, you have to pick up a jar of this bad boy at Marketfresh or Goodness Me! You could easily do this recipe with diced chicken or canned salmon too. Ever wonder why we are always using quinoa in our recipes? Check out http://healthnfitnesshops.com/7-health-benefits-of-quinoa.html/ for a full run down of the health benefits of this super food!  

Salsalicious Tuna & Quinoa Salad (1 serving):

1 can of tuna (packed in water)

3 tbsp of Neal’s Brothers All Natural Corn Salsa

1/4 cup (measured dry) Organic quinoa

1 cup of raw spinach

1) Cook your quinoa as instructed, then toss it with the tuna, salsa and spinach. Dig in and enjoy the delicious tangy-ness that is this salsa (I’m telling you, you’ll never be able to eat another salsa again!)

Macronutrient Breakdown (1 serving):

Calories-314

Fat-3.2g

Carbohydrates-38g

Protein-35g

Mini Crustless Quiches

We are always trying to come up with protein rich snacks for our clients and those who are always on the go. These Mini Crustless Quiches are a perfect quick, protein pick me up for for those busy days that tend to get away from you. Feel free to add whatever fillings you like! 

Mini Crustless Quiches (makes 12 mini muffins):

6 eggs

6 egg whites

1/2 cup of original almond milk (although any milk will do here)

1/4 cup cheddar cheese

1/2 cup chopped green pepper

1/2 cup chopped green onion

1) Whisk the egg, egg whites and milk together in a bowl.

2) Line a muffin tin with muffin cups or coat the tin with coconut oil so the quiches won’t stick. put your fillings into the muffin tins/cups (filled no more than 1/2 way). Top with your egg mixture until full. 

3) Bake in a 350 degree oven for 10 minutes until it’s cooked through and has risen. Use a knife to loosen from the sides to remove and ENJOY!

Macronutrient Breakdown (per quiche):

Calories-73

Fat-4g

Carbohydrates-1g

Protein-7g

Peanut Butter Stuffed Chocolate Protein Pancakes

We have all seen protein pancakes online and thought, “hmm I wonder if that actually tastes any good or is it just healthy?” Well it’s Sunday brunch time in our house so what better time to whip up a batch that are bound to impress even the kids (or adult kids) in your family! 


Peanut Butter Stuffed Chocolate Protein Pancakes (makes 6 pancakes):


1/2 cup oat flour
1/3 cup cocoa powder
4 tbsp stevia
1.5 scoops of Chocolate Protein Powder (we used Bluestar Chocolate Iso Smooth)
2 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1/2 cup of plain 2% greek yogurt
1/3 cup of unsweetened almond milk (we used vanilla)
3 tbsp egg whites
6 tbsp natural peanut butter 

1) Drop tbsp portions of peanut butter on a parchment lined tray. Smooth into 2 inch wide disks and freeze for at least 1 hour (the longer the better so they don’t start to melt when you transfer them during cooking).

2) Combine all dry ingredients in one bowl, and then whisk in the wet ingredients without over mixing.

3) Heat a non stick (we use ceramic) pan over medium-high heat with 1 tsp coconut oil and spoon a 1/4 cup of batter into the pan (you can likely cook 2 pancakes at a time in one large pan). Top each batter disc with a disc of peanut butter (using a pancake flipper), then top with just enough batter to cover the peanut butter disc fully before it melts (about 1 tbsp spread with a knife). Flip the pancakes after about 2-3 mins or when edges start to brown. 

4) Cook on the other side for about 1-2 mins and then serve! We topped our pancake with maple infused yogurt and cocoa nibs 🙂

Macronutrient Breakdown (per pancake):
Calories-213
Fat-9g
Carbohydrates-17g
Protein-13g
Fibre-4g
Sugar-5g

Shakshuka

We experienced our first Shakshuka in a restaurant we visited in the UK and fell in love with the flavours. After that it was a question of how we could recreate it in our own home. This dish is of Tunisian origin but is also popular in many other Northern African countries like Egypt. Think rich tomato stew with eggs poached on top. For our version, we decided to up the protein and spiciness quotient by adding in some spicy chorizo. Although traditionally eaten at breakfast, we like this dish as a light lunch or dinner served with a nice garden salad on the side 🙂

Shakshuka (makes 6 servings):

1 tbsp olive oil

1/2 a large onion, diced

2 cloves garlic, minced

100g Chorizo, chopped

1 medium red pepper, diced

1/2 can (14oz) diced tomatoes

1/2 can (14oz) crushed tomatoes

1 tsp chili powder

1 tsp cumin

1 tsp dried parsley

2 tsp smoked paprika

1 tsp cayenne pepper

Salt and pepper to taste 

12 eggs

1) Saute onions in a wide, shallow frying pan over medium-high heat until they start to soften then add garlic and cook 2 additional minutes. Add the chopped pepper and chorizo and cook 5 mins longer. 

2) Add the canned tomatoes (both kinds) and all spices/herbs and simmer over low heat for 10 mins or until reduced slightly. Add salt and pepper to taste. 

3) Crack the eggs into the mixture, distributing evenly (you can do half the eggs for the dinner meal and do the other half the next day for lunch if you like). Cover with a lid and let cook for 10 mins or until the whites of the eggs are cooked (but egg yolks still liquid).

4) Serve with a large spoon making sure the eggs don’t break. Top with some more dried parsley as garnish and enjoy!

Macronutrient Breakdown (per serving=2 eggs/serving):

Calories-450

Fat-19g

Carbohydrates-46g

Protein-26g

Salmon Fish Cakes

I was out at Home Sense this past week and stumbled upon Jamie Oliver’s Food Revolution Cook Book. What I like about Jamie’s recipes is that he loves using whole, organic, nutrient rich ingredients. I rarely buy recipe books but I thought it was a steal for $15. So I swiped it up and here is our first creation from it. These Salmon Fish Cakes are great as a topper to a big tossed salad or served with a side of stir fried veggies 🙂

Salmon Fish Cakes (makes 12 large fishcakes):

2lb potato, peeled and chopped

1000g salmon fillets, skin on, bones removed

1 egg

3 tbsp egg whites

1/4 cup parsley, fresh and chopped

2 tbsp flour

2 lemons

2 tbsp olive oil

salt and pepper

1) Boil a pot of water and once boiling, add in the potatoes. Cook the salmon above the potatoes in a steamer or colander covered with aluminum foil to keep the heat in, over medium heat for 10-12mins (until the potatoes and fish are cooked).

2) Remove the fish, drain the potatoes and return them to the pan to mash. Mash them with a little salt and pepper and cool completely. 

3) Once the mash is cooled, flake the salmon into it with 2 tbsp of flour, then add the egg and whites, parsley, and a good pinch of salt and pepper. Grate the zest of 2 lemons then mix everything until well combined.

4) Form the cakes into 12 balls, flatten slightly then put on a tray in the freezer for an hour to firm up.

5) Put 1 tbsp of olive oil in a large saute pan over medium heat. Once the oil is hot, add 1/2 the fishcakes in and cook 3-4 mins per side or until golden and warmed through (you will likely have to use two pans for this amount of fishcakses). Serve with a nice side garden salad or some green beans for a well balanced dinner!

Macronutrient Breakdown (per fishcake):
Calories-301
Fat-15g
Carbohydrates-20g
Protein-23g