Category Archives: Recipe Ideas

Paleo Chicken Thai Curry with Garlic Fried Cauliflower Rice

Nutrition:

IMG_20130118_183249

Picture doesn’t do it justice, it looks better in person honestly!

Per serving aim:
36.8g protein
21g carbs (8.4g of sugars max)
21g fat
6g fiber
420 cals

Per serving actual (minus cauliflower):
32g protein
17g carbs (12g of sugar)
25g fat
5g fiber
421 cals

Ingredients:
270g Chicken Breast Sliced thinly
160g Red Onion
50g Asparagus
80g Brocolli
110g Savoy Cabbage
3 Tbsp Asda Green Thai Curry Paste
400ml Kingfisher Light Coconut Milk

130g cauliflower (grated) per head

Serves: 3

Directions:

Curry: Fry onions, garlic with  green thai curry paste, add chicken then add coconut milk. Stir in asparagus spears (chopped to preferred size), broccoli and add cabbage on top to steam. Cook for 15-20 minutes on the hob.

Rice: Grate cauliflower head, add garlic to a pan with 1 teaspoon olive oil, fry garlic and then add cauliflower and allow to colour and absorb the garlic goodness.

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Paleo Egg & Sausage Muffins with Asparagus Spears

Nutrition:

paleo sausage egg muffin

Per serving aim:
36.8g protein
21g carbs (8.4g of sugars max)
21g fat
6g fiber
420 cals

Per serving actual (minus asparagus):
33g protein
14g carbs (3g of sugar)
35g fat
2g fiber
495 cals

Ingredients:
3 Large Eggs/Dozen Eggs
2 Good quality Sausages (110g)/1lb sausage meat
1 tsp hemp oil
1 small tomato/4 small tomatoes
Salt and pepper to taste + herbs and spices
75g asparagus spears

Serves: 1/4

Directions:

  1. Preheat oven to 350 degrees F/Gas Mark 4.
  2. Crumble and brown the pork sausage in a frying pan or cast iron skillet.
  3. In a medium/large bowl scramble eggs and season with salt and pepper.
  4. Grease the cups of one muffin tin with oil.
  5. Place equal amounts of browned sausage in the bottoms of the muffin tins.
  6. Pour the scrambled eggs evenly on top of the sausage. The mixture will come almost to the top of the tin.
  7. Cook for 20 minutes. Remove from the oven and allow to cool for about 5 minutes.
  8. Use a knife to loosen the egg muffin from the sides of the pan. (They came out pretty cleanly for us.)

Recipe inspired by: PaleoSpirit

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Mexican Paleo Chicken Stew

Nutrition:

Paleo Mexican Chicken Stew

Per serving aim:
36.8g protein
21g carbs (8.4g of sugars max)
21g fat
6g fiber
420 cals

Per serving actual:
39g protein
18g carbs (14g of sugar)
12g fat
4g fiber
381 cals

 

Ingredients:
4 Skinless Chicken Breast Fillets (480g)
2 Red Onions
3 Garlic Cloves, Finely Chopped
1 Tsp Chipotle Paste
1 Tbsp Olive Oil
2 cans (400g each) chopped tomatoes
Few coriander leaves

Serves: 3

Directions:

Heat oil in medium pan, add chopped onion (say 2/3rds) and cook for 5 minutes until softened and starting to turn golden, adding garlic in the final minute. Stir in chipotle paste and tomatoes. Add the chiciken and spoon over the sauce, simmer gently for 20 minutes until chicken is cooked.
Remove the chicken and shred with 2 forks, then stir back into the sauce. Scatter with red onion and coriander. Serve with the remaining onion and tortillas or rice.

 

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Foil bag baked Chilli & Lime Salmon with stir fried veg

Nutrition:

Salmon Stir Fry

Per serving aim:
36.8g protein
21g carbs (8.4g of sugars max)
21g fat
6g fiber
420 cals

Per serving actual:
36g protein
17g carbs (10g of sugar)
26g fat
6g fiber
442 cals

Ingredients:
110g Asda Scottish Wild Salmon Fillet
100g Broccoli
100g Carrots (Sliced thin lengthways)
50g Savoy Cabbage
1 Teaspoons Olive Oil
2 Teaspoons Low Sodium Soy Sauce
Chilli Pepper
Lime zest+Juice
1 Garlic clove

Serves: 1

Directions:

Create throw in the chilli peppers and some lime zest+juice into some olive oil, wrap salmon in foil bag with teaspoon of this marinade to clavor and dust the top of the salmon with some chilli pepper.

Stir fry veg with some olive oil and soy sauce… throw together. Was really impressed with the flavor :).

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Paleo Chicken Stir Fry Ver 2

Nutrition:

Finished product

Per serving aim:
36.8g protein
21g carbs (8.4g of sugars max)
21g fat
6g fiber

Per serving actual:
42g protein
16g carbs (4g of sugar)
23g fat
7g fiber
Ingredients:
Sainsbury’s – British Chicken Breast Fillets , 100 g
Nuts – Cashew nuts, raw, 14.1 g
Mushrooms 100g
Oil Olive 1 Tablespoons (2 to cook all in (drain off excess)
Cabbage 108g
Celery 75g
Spinach 35g
Mixed Peppers 100g
Chilli/Cayenne Pepper
Lime zest+Juice
2 Garlic cloves

Serves: 1

Directions:
Create the marinade, throw your olive oil, some garlic, pepper into a bowl and mix.

marinade

Start to cook your chicken, nuts and some garlic in the smallest amount of oil possible as that it does not stick to the pan.

chickencashews

Once cooked, move to a clean plate and store for later.

Chop and wash veg so you end up with something like this:

salad

Throw all veg into the wok and stir-fry until cooked and size has reduced a little.

Once cooked throw the chicken back in and allow to bring back upto heat.

Serve.

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Paleo Chicken Stir Fry Low Carb 14.1g nuts per serving 8g sugar

Nutrition:

Per serving aim:
36.8g protein
21g carbs (8.4g of sugars max)
21g fat
6g fiber

Per serving actual:
41g protein
19g carbs (8g of sugars)
23g fat
9g fiber

Ingredients:
400g Chicken Breast
400g of Broccoli,
400g of Carrots,
400g of Mushrooms,
100g Courgettes,
1 Red Pepper
4Tbsp Olive Oil (dress with flavours, chilli powder, garlic etc)
56.7g Cashew Nuts

Serves: 4

Directions:

The construction:
Vegetables: beans, broccoli, carrots, courgette/mushrooms/peppers etc.

Flavor: Cooking sauce/oil (low-sodium soy sauce). Olive oil, cocounut oil, lemon, lime, salt, pepper, garlic powder, onion powder, chilli powder

Texture: Nuts (Cashews, Almonds) Seeds.

Protein: Chicken
Optional: Add sweet potato’s for higher carbohydrate intake.

Prep:

Step 1 (optional):
(sweet potato’s): Preheat your oven to 375 degrees. Cut up your sweet potato into thin discs, maybe a centimeter thick.
Line a cookie sheet with tin foil, put your sweet potato “discs” on the tray, and drizzle them with olive oil.  Use your hands to make sure the top of each is covered with olive oil, and then flip them over and do the same to the other side.   Sprinkle with salt and pepper.
Step 2:
Wash your vegetables. If you got your vegetables from the store, it’s important to wash them.  Run them under your faucet for a few seconds, and then lay them out to dry on paper towels.
Step 3:
Cut up your vegetables.  Cut your veggies into bite sized pieces.  If it’s broccoli, cut it into tiny florets, If it’s string beans, cut them in half.  If it’s carrots, cut them into tiny slices.  Remember bite sized!
Step 4:
Prepare chicken:

Lay the chicken the long ways, cut it into vertical half inch strips, and then cut each strip in half the other way.  You should be left with a plate full of tiny chicken pieces.

Cooking:

Step 1 (optional):
Stick your sweet potatoes in the oven, and set the timer for 15 minutes.
Put your skillet on the stove top, and set the temperature to medium (on a 1-9 stove top, I go with 5).
Step 2:
Dump all of your chicken into the skillet/pan.  If it’s in a giant glob, use your spatula to spread the pieces out.
Step 3:
Add your sauce: If it’s soy sauce, squirt some of on top of your chicken.  If it’s olive oil, drizzle it over your chicken.  Note: your chicken does NOT need to be swimming in the stuff, just enough to coat the chicken will suffice.  I learned my lesson on this after I accidentally used half a bottle of soy sauce on my first attempt.
Step 4:
Add some flavor: If you have a lemon/lime, cut a wedge and squirt it on your chicken.  If you have some spices (sea salt and ground pepper, garlic powder, etc.), give it a healthy shake over the pan.  I like a lot of pepper, but I go light on the salt.
Step 5:
Once the chicken is done, dump it onto a clean plate. We’ll come back to it in a few minutes.
Step 6 (optional):
Once the 15 minute timer is done (which should be right around now), pull the potatoes from the oven, use your spatula to flip each of them over, and put them back in for another 15 minutes.
Step 7:
Dump your vegetables into the pan, and repeat the same flavoring process you used on the chicken: Yes, I know some vegetables cook faster than others, but I’m too lazy to figure out those times, and I usually only cook with one or two veggies, so we’re keeping things simple here.  Dump your vegetables into the pan, douse them in your soy sauce/olive oil/lemon/salt/pepper/garlic powder/whatever.

Try sliced almonds. I bought a bag of sliced almonds to add some last second crunch to my stir fry.  Right when I’d add the chicken back into the mix, I would dump a handful of sliced almonds into the mix – just enough time for them to get some flavor and cook slightly.  They add some good fats and healthy calories to a meal – perfect for somebody trying to stay healthy but build muscle.

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Paleo Salmon, Steamed Broccoli

Nutrition:

Per serving aim:
36.8g protein
21g carbs (8.4g of sugars max)
21g fat
6g fiber

Per serving actual:
44g protein
16g carbs (9g of sugars)
21g fat
10g fiber

Ingredients:

1Kg Salmon Fillet (Cut into 250g portions)
400g Broccoli (Steamed)
400g Carrots (Steamed)
100g Edamame Soya Beans
1Tbsp Balsamic Vinegar Dressing

Serves: 4

Instructions:
Bake Salmon on Tray in Oven for around 20 minutes until cooked throughout.
Steam Veg in microwave, throw together on plate and dress with balsamic vinegar.

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Paleo Post Workout Shake Idea

Nutrition:

Per serving aim:
36.8g protein
21g carbs (8.4g of sugars max)
21g fat
6g fiber

Per serving actual:
39g protein
22g carbs (21g of sugars)
20g fat
7g fiber

Serves: 1

Ingredients:

100g Blueberries
3 Scoops Reflex Whey Strawberry (1.5 servings)
250ml of Coconut Water
32.25g Almond Butter

Instructions:
Throw all ingredients together and  blend using blender. Drink no later than 10 minutes post workout.

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Paleo Coconut Porridge Breakfast Idea

Nutrition:

Per serving aim:
36.8g protein
21g carbs (8.4g of sugars max)
21g fat
6g fiber

Per serving actual:
37g protein
21g carbs (8g of sugars)
21g fat
4g fiber

Ingredients:

Coconut Porridge
2/3 Cup. coconut milk (soy and dairy free) (or whatever milk you like)
1/4 Cup. shredded, organic coconut (unsweetened)
1 scoop myprotein vanilla protein powder
a pinch of salt
26g (2 Tbsp) almond flour
1 Tbsp golden flaxseed meal
optional (add carbs -honey to taste)

Serves: 1

Instructions:
Heat the milk in a small sauce pan and add in the remaining ingredients, cook on medium heat until it reaches the desired thickness.

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