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  • John Ding
    Keymaster
    Post count: 1
    #517 |

    Please share your favorite healthy recipes here. Your contributions are much appreciated. 🙂

    vonida
    Participant
    Post count: 2

    Here’s an easy and delicious recipe for a dinner or lunch meal!

    Baked Honey Soy Chicken

    Prep time: 2 minutes
    Cooking time: 40-45 minutes
    Serving size: 4

    Ingredients:
    1.5 boneless, skinless chicken tenders
    3 tablespoons of low-sodium soy sauce
    5 tablespoons honey
    3 tablespoons olive oil
    0.5 teaspoon of ground ginger
    0.5 teaspoon of ground black pepper
    4 cloves of garlic, minced
    *salt and pepper to taste

    Directions:
    1. Preheat oven to 425 degrees.
    2. Take a 9×11″ pan and cover with foil. Spray Pam (or any other non-sticking cooking spray) over cooking area where you will lay the chicken tenders.*Please use foil because the recipe requires soy and honey, which that combo is really hard to scrape off if no foil is used.
    3. Lay chicken tenders on top of foil-lined pan.
    4. In a medium bowl, mix together the soy sauce, honey, garlic, olive oil, ginger, black pepper, and salt/pepper if needed. Once you’re done mixing with a spoon, pour half of the mix on top of the chicken (one side first).
    5. Put the pan in the oven and bake for 25 minutes (uncovered).
    6. When that side is done baking, flip the chicken tenders over and pour any leftover mix that you may have. Now, bake this side for another 15-20 minutes (uncovered).
    7. Remove from oven, and then you’re ready to eat! I usually pair this chicken with some brown rice and stir-fry vegetables 🙂

    Enjoy!

    vonida
    Participant
    Post count: 2

    Here’s my favorite easy, fast, and delicious recipe for breakfast!

    2-Ingredient Banana Pancakes

    Prep time: 3 mins
    Cooking time: 7 mins
    Serving size: 2-3 medium-sized pancakes

    Ingredients:
    1 ripe large banana
    2 large eggs

    Directions:
    1. Mash up banana in a medium bowl until it turns into a paste.
    2. Whisk the eggs with a fork and add to mashed up banana mix.
    3. Grab a frying pan and put over stove on medium low heat. Spray surface with Pam or another non-stick cooking spray.
    4. Pour 1/3 of the mixture onto pan and cook for about 30 seconds to a minute on each side.
    5. Cook the rest of the mixture the same way, and then you’re ready to eat! If I want a little more sweetness, I sometimes eat it with some blueberries or strawberries. I also might use some sugar-free maple syrup 🙂

    Enjoy!

    • This reply was modified 8 months, 2 weeks ago by  vonida.
    • This reply was modified 8 months, 2 weeks ago by  vonida.
    OliOli
    Participant
    Post count: 2

    This is a recipe I make quite often on Sunday to heat up during the week. I make my own bone broth in the IP on Saturday and use it in this soup. This is from meljoulwan.com. And if you want to add meat you can do some shredded up chicken or even large bits of bacon on top.

    SILKY GINGERED ZUCCHINI SOUP
    Prep 10 min | Cook 60 min | Serves 4-6

    INGREDIENTS:
    1 tablespoon coconut oil
    1/2 medium onion, chopped
    4 large cloves garlic, peeled
    1 teaspoon salt
    3/4 teaspoon (mild) to 1 teaspoon (hotter) powdered ginger
    1/2 teaspoon ground black pepper (if you’re not on AIP)
    4 medium zucchini, about 2 pounds, chopped*
    4 cups high-quality chicken broth

    DIRECTIONS:
    1. Heat coconut oil in a large soup pot on medium heat, 2 minutes. Add onions, then smash garlic cloves with the flat side of a knife or the bottom of a glass and add to pan. Stir often and cook until the onions and garlic are soft and golden, but not browned, about 7 minutes. Add salt, ginger, and black pepper; stir to combine.
    2. Toss the zucchini into the pot. Stir to coat the zucchini with fat, then cook ’til beginning to soften, about 5 minutes.
    3. Add the broth, bring to a boil, cover, and reduce heat to simmer. Let the zucchini cook 45 to 60 minutes until it’s very soft.
    4. VERY carefully, purée the zucchini and broth in a blender or food processor, or with an immersion blender. If you’re using a blender, work in batches, filling the canister only halfway and holding a towel over the lid while you purée. Eat immediately, or store in a covered container in the fridge.

    OliOli
    Participant
    Post count: 2

    A really yummy dinner that is great as leftovers too. If you want to cut some carbs spaghetti squash is a great to throw in a casserole to make it filling but not heavy. Prepping this dish doesn’t take long. Just prepare the squash in advance and it will be super fast to put together. I cook my squash in the Instant Pot which takes 10 minutes. Microwaving it is also fast but can get mushy. Oven baking it takes longer but has the best texture. Don’t let the list of ingredients intimidate you. It’s super easy to put together.

    Buffalo Chicken Casserole
    From: Julie Bauer’s PaleOMG

    Prep time 15 mins | Cook time 1 hour 50 mins | Total time 2 hours 5 mins

    Serves: 4
    Ingredients
    1 medium spaghetti squash (about 21⁄2 pounds)
    4 tablespoons butter, ghee, or coconut oil, divided
    2 cloves garlic, minced
    1 medium carrot, diced
    2 stalks celery, diced
    1⁄2 medium yellow onion, minced
    1 small red bell pepper, diced
    1 pound ground chicken
    1 teaspoon garlic powder
    1 teaspoon fine sea salt
    1⁄4 teaspoon black pepper
    1 cup hot sauce (Frank’s RedHot is what I use)
    1⁄4 cup mayonnaise
    3 large eggs, whisked chopped scallions, for garnish
    sliced avocado, for garnish

    Instructions:
    1. Preheat the oven to 400°F.
    2. Cut the spaghetti squash in half lengthwise. Place the squash cut side down on a baking sheet and bake for 30 to 35 minutes or until the skin gives when you press your finger to it. Remove the squash from the oven and reduce the oven temperature to 350°F.
    3. Grease a Dutch oven or an 8-inch square glass baking dish with 2 tablespoons of the butter.
    Let the squash cool for 5 minutes, remove the seeds, and then use a fork to remove the threads and place them in the greased baking dish.
    4. In a large sauté pan over medium heat, melt the remaining 2 tablespoons of butter. Add the garlic, carrot, celery, onion, and bell pepper and cook for about 10 minutes, until the onion is translucent. Add the ground chicken, garlic powder, salt, and pepper and cook, using a wooden spatula to break up the chicken into small pieces, until the chicken is no longer pink, about 8 minutes.
    5. Remove the pan from the heat, then add the hot sauce and mayo and mix well to combine.
    6. Add the chicken mixture to the baking dish and mix well with the spaghetti squash threads.
    7. Add the whisked eggs and mix everything together until you can no longer see the eggs.
    8. Bake for 1 hour or until the top forms a slight crust that doesn’t give when you press it in the middle. Let rest for 5 minutes before serving. Garnish with chopped scallion and avocado slices.

    Jujutsu
    Participant
    Post count: 2

    Easy sweet potato pancakes with greek yogurt topping. Also great for in-between meals and post-workout snack.

    1 Serving
    CALORIES 336; FAT 12g; PROTEIN 25g; CARB 34g (roughly)

    Pancake
    1 Med sweet potato (cooked)
    2 eggs
    Cinnamon, all spice & nutmeg for taste. (optional)

    Yogurt topping
    1/4c greek yogurt
    1 tbsp honey

    Pancake
    Step 1: mash, mash, mash the sweet potato
    Step 2: beat, beat, beat in eggs (without shells)
    Step 3: add, add, add spices (optional)
    Step 4: cook batter on hot griddle like regular pancakes

    Yogurt
    Step 1: mix yogurt and honey
    Step 2: slap it on the pancakes like it owes you money
    Step 3: eat money. make gains.

    #feedtheBEAST

    Jujutsu
    Participant
    Post count: 2

    Banana Bacon pancakes with Maple Peanut Butter topping. Great for a sweet cheat or breakfast.

    1 Serving
    CALORIES 472; FAT 23g; PROTEIN 24g; CARB 47g (roughly)

    Pancake
    1 Med banana
    2 eggs
    2 slices of cooked bacon (…if you dare >=)…)
    Cinnamon, all spice & nutmeg for taste. (optional)

    Maple Peanut Butter topping
    2 tbsp PB2 (peanut butter powder. if you use regular peanut butter then your fat intake will increase)
    1 tbsp maple syrup

    Pancake
    Step 1: mash, mash, mash the banana
    Step 2: beat, beat, beat in eggs (without shells)
    Step 3: chop, chop, chop bacon and combine banana, eggs and bacon
    Step 4: add, add, add spices (optional)
    Step 5: cook batter on hot griddle like regular pancakes

    Topping
    Step 1: mix maple and PB2 (add more maple or water to desired consistency and flavor)
    Step 2: spread mixture like butter on pancakes… or with butter >=)
    Step 3: #feedtheBEAST

    emmasinclair
    Participant
    Post count: 1

    Vegan Cauliflower Cheese sauce

    INGREDIENTS
    1 large head cauliflower, chopped
    2 large carrots, peeled and chopped
    ½ cup nutritional yeast
    ⅓ cup extra virgin olive oil
    ⅓ cup water
    1 tbsp lemon juice
    ½ tsp onion powder
    ½ tsp garlic powder
    1½ tsp salt
    ¼ tsp freshly ground black pepper

    INSTRUCTIONS
    Fill a large pot with water, and bring to a boil. Add in the chopped cauliflower and carrots. Cook for 10-15 minutes, or until softened. Drain, and add to a food processor or high speed blender.
    Add in the oil, water, lemon juice, nutritional yeast, onion powder, garlic powder, salt and pepper. Process/blend until smooth.

    Taken from http://www.veganinsanity.com/recipes/vegan-cauliflower-mac-cheese/#.WJVaGVMrLIU

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