34g of natural protein. Just three ingredients: Cottage cheese, eggs and oats.
 
12 minutes from start to finish. You won't be disappointed!
 
Prep Time: 3 minutes        Cook Time: 9 minutes      Total Time:   12 minutes
 
Servings: 1 Huge Pancake        Calories: 441kcal (using 3 eggs and low fat cottage cheese)
 
Ingredients

• ½ tsp olive or coconut oil
• ½ cup low fat cottage cheese 
• ½ cup rolled oats
• 3 eggs - to reduce calories use 2 eggs or 1 egg and 2 egg whites

Instructions 

• Get a bowl or, even better, use a blender.
• Throw in all the ingredients and whisk/mix until smooth
• Add the oil to a pan and fry the batter on low to medium heat.
• Flip with a spatula once bubbles start to appear. Cook until both sides are golden brown.
• Simple as!

Notes:   Prefer to use low-fat cottage cheese to reduce the calories and saturated fats for this pancake. Go for regular cottage cheese, if you like!
 
Optional Add – In’s:
* 1 tbsp of raisins / cranberries
* 1 tsp of cinnamon / nutmeg / vanilla extract
* A few thin slices of apple or pear
 
Topping ideas: A teaspoon of honey or maple syrup. Half a cup of cherries, strawberries, a tablespoon of yogurt.
 
EQUIPMENT & PRODUCT TIPS: You’ll need a non-stick pan for successful pancake action, but that’s it.
 

These cookies are loaded with nuts, seeds, oats and whole grains for a cookie that packs some serious health benefits. These are the Healthiest Breakfast Cookies…ever!

• cook time: 12 MINUTES       total time: 22 MINUTES        yield: 16 COOKIES 1   

prep time: 10 MINUTES

Ingredients

• 1 1/4 cup gluten-free rolled oats
• 1/4 cup almond flour (can sub any type of flour) 
• 1/2 cup raw sunflower seeds
• 1/4 cup pumpkin seeds
• 1/4 cup sliced almonds
• 1/4 cup sesame seeds
• 3 tbsp chia seeds
• 1/4 cup dried cranberries
• dark chocolate chips (as many as you like, I use about 1/4 cup)
• 1 tsp cinnamon
• 1/4 tsp salt
• 1/2 cup maple syrup
• 1/3 cup tahini or almond butter (I like to mix both)
• 1/2 tsp vanilla extract
• 1 egg (*or flax egg)

Instructions

1. Preheat the oven to 350 degrees F and line a baking pan with parchment paper.
2. Mix all the dry ingredients together in a bowl.
3. Mix all the wet ingredients together in a separate bowl.
4. Pour the dry ingredients into the wet and mix together until well combined
5. Use a cookie scoop to scoop evenly sized cookies onto the baking sheet. Press down with your hands (these cookies won’t spread)
6. Bake for 12 to 14 minutes.

Notes:

You can use any type of nuts and seeds you have on hand for these cookies.

Make sure to press the cookies down with your hands after scooping them onto the baking sheet. They won’t spread out much on their own.

To make a flax egg mix 1 tbsp ground flaxseed with 3 tbsp of water. Let sit to gel for 5 minutes then use as you would an egg.

Store in an airtight container on the counter for up to a week

Nutrition

• serving size: 1 cookie     calories: 155   sugar: 9g     sodium: 20mg    fat: 11g


• saturated fat: 2g     carbohydrates: 17g     fiber: 4g     protein: 4g

Recipe Compliments:  JESSICA HOFFMAN

Crispy and delicious oven baked calamari rings prepared without added fat. Easy, simple and healthy meal for the whole family.
​
Calamari (Italian for squid) are an excellent source of easily digestible protein (32% of RDA per 100 g), and contain a significant amounts of vitamins and minerals: vitamin B12, riboflavin, niacin, selenium, phosphorus, zinc.

Thanks to its low-fat content and a relatively high protein content, calamari is very nutritious food that will satisfy your hunger without excess calories. That is of course if you do not fry calamari in oil  !! 
 
You can serve them with some oven baked potato wedges and a Greek salad topped with some feta and olives ! Don't forget a drop or two of fresh lemon juice !  

Ingredients

• 1 lbs (400g) calamari rings
• 1/2 cup whole wheat breadcrumbs
• 1/2 cup polenta (corn grits or stone-ground cornmeal)
• 2 tablespoon extra virgin olive oil
• pinch of salt
• garlic powder (to taste, if desired)

Instructions

• Preheat oven to 400F (200C).
• Wash calamari rings thoroughly and dry excess liquid. Transfer in a large bowl and add olive oil. Stir well.
• In a separate bowl, mix breadcrumbs and polenta. Add garlic powder if desired.
• Dip the calamari rings into the mix. Place on the baking tray covered with grease proof paper .
• Bake for 15-20 minutes, until nicely golden.
• Serve straight away with few drops of lemon juice.

​Note: You can use semolina instead of polenta. You can also use other herbs and spices like paprika, chili flakes, onion powder, etc.. use your imagination ! 

Got  a bumper crop of zucchini? Try this crowd-pleasing casserole-meets-pizza dish, which can easily be made gluten-free. A layer of tender shredded zucchini is topped with all the classics: sauce, cheese, pepperoni and sliced bell pepper. Experiment with your own favorite toppings, but make sure you don't overload the crust or it will be too wet.

active:  20 mins    total:   55 mins    Servings:   6 

Ingredients

• 4 cups shredded zucchini (2 medium)
• 4 large eggs, lightly beaten
• ¼ cup finely chopped onion
• ¼ cup grated Parmesan cheese
• 2 tablespoons all-purpose flour or gluten-free all-purpose flour (1 Tbsp coconut OR  2 tablespoons almond flour can be used instead of flours) 
• 1 cup canned crushed tomatoes
• ¼ cup thinly sliced fresh basil
• 1 clove garlic, minced
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 1 cup shredded part-skim mozzarella cheese 
• ½ cup thinly sliced green bell pepper
• 1 ounce pepperoni slices (1/4 cup)

Directions:

• Step 1: Preheat oven to 400 degrees F. Coat a 9-by-13-inch baking dish with cooking spray. Place zucchini in the center of a clean kitchen towel and wring out the excess moisture. Transfer to a bowl and combine with eggs, onion, Parmesan and flour. Pour the mixture into the prepared baking dish and spread into an even layer. Bake until set and beginning to brown around the edges, about 30 minutes.
  

• Step 2:  Meanwhile, combine tomatoes, basil, garlic, salt and pepper in a medium bowl. When the zucchini crust is done, spread the sauce evenly over the top. Top with mozzarella, bell pepper and pepperoni. Return to the oven and bake until the cheese is melted and the sauce is heated through, about 15 minutes. Let cool for about 5 minutes before serving.
  

NOTE: You can use 1/2 cup of mozzarella cheese instead of 1 cup and mushrooms are a good swop for the pepperoni.

Nutrition Facts
Serving Size: 1 4-by-4 1/2-inch piece

Per Serving:
190 calories; protein 13.1g; carbohydrates 11g; dietary fiber 2.2g; sugars 5g; fat 10.4g; saturated fat 4.6g; cholesterol 143.5mg; vitamin a iu 1084.6IU; vitamin c 38.6mg; folate 56.3mcg; calcium 204.9mg; iron 2.1mg; magnesium 35.1mg; potassium 550.4mg; sodium 414.2mg; thiamin 0.1mg.

Active:  15 mins      Total:    55 mins     Servings:   4
Ingredients

• 4 cups small cauliflower florets (1 medium head)
• ½ cup chopped onion
• 2 tablespoons olive oil
• ½ teaspoon crushed red pepper
• ¼ teaspoon salt
• 1 pound fresh or frozen (thawed) peeled and deveined medium shrimp
• 2 (14.5 ounce) cans no-salt-added diced tomatoes, drained
• 2 cloves garlic, minced
• 1 teaspoon lemon zest
• ½ cup crumbled reduced-fat feta cheese
• 1 tablespoon snipped fresh dill
• 4 Lemon wedges

Directions

• Step 1 :  Preheat oven to 220C. In a large bowl toss together cauliflower, onion, oil, crushed red pepper and salt. Spread the mixture in a shallow metal roasting pan. Bake 25 minutes or just until the cauliflower is tender.

• Step 2:  Meanwhile, rinse shrimp; pat dry. In a medium bowl combine shrimp, tomatoes, garlic and lemon zest. Pour shrimp mixture over cauliflower mixture. Bake 15 minutes more or until shrimp are opaque.

• Step 3:  Combine cheese and dill; sprinkle over shrimp mixture. If desired, serve with lemon wedges.

Nutrition Facts
Serving Size: 1   3/4 cups

Per Serving:

269 calories; protein 29.2g; carbohydrates 18g; dietary fiber 6.1g; sugars 9.5g; fat 10.6g; saturated fat 2.9g; cholesterol 192.6mg; vitamin a iu 1005.3IU; vitamin c 66.1mg; folate 61.1mcg; calcium 166.8mg; iron 1.7mg; magnesium 57.2mg; potassium 635.5mg; sodium 561mg.

Ingredients:

• 4 medium zucchini
• ¼ tsp kosher salt
• 1 c. pizza sauce — or similar prepared marinara sauce
• 1 ¼ c. shredded mozzarella cheese — or a blend of shredded mozzarella and provolone
• 1 tsp Italian seasoning
• ¼ - ½ tsp crushed red pepper flakes — optional
• ¼ c. mini pepperoni — or mini turkey pepperoni or regular-size pepperoni, sliced into quarters
• 2 tsp freshly ground Parmesan
• 2 tsp chopped fresh basil, thyme, or other fresh herbs

Directions:

1. Place a rack in the center of your oven. Preheat the oven to 375 degrees F. Lightly coat a rimmed baking sheet or 9x13-inch baking dish with nonstick spray.
2. Halve each zucchini lengthwise. With a small spoon or melon baller, gently scrape out the center zucchini flesh and pulp, leaving a border of about 1/3 inch on all sides. Arrange the zucchini shells on the baking sheet. Sprinkle the insides of the zucchini with salt.
3. Spoon the pizza sauce into each shell, dividing it evenly. You may need a little more or less, depending upon the size of your zucchini. Put a generous amount, but don't feel like you need to fill it all the way to the very top.
4. Sprinkle the mozzarella over the top, then evenly sprinkle with Italian seasoning and red pepper flakes (if using). Scatter on the pepperoni and any other desired toppings. Last, sprinkle with Parmesan.
5. Bake for 15 to 20 minutes, until the cheese is hot and bubbly and the zucchini is tender. If desired, switch the oven to broil and cook the zucchini for 2 to 3 additional minutes, until the cheese is lightly browned. Remove from the oven and sprinkle with chopped fresh basil. Serve immediately.

Per serving: 100 calories, 6 g fat (3 g sat), 7 g protein, 5 g carb, 4 g sugars, 2 g fiber


​Recipe courtesy of Erin Clarke of Well Plated.

Ingredients:

• 1 head butter lettuce or romaine lettuce hearts
• ¼ c. low-sodium chicken broth
• 1 Tbsp. hoisin sauce
• ½ Tbsp. low-sodium soy sauce
• 1 tsp rice vinegar
• ¼ tsp Asian sesame oil
• 1 1/2 tsp chili garlic sauce
• ½ tsp cornstarch
• 1 Tbsp. canola or avocado oil divided
• 30 grams cashews little less than ¼ cup, coarsely chopped
• 6 oz shrimp deveined & cut into small cubes
• 1 large garlic clove minced
• 1/2 large red bell pepper seeded and diced
• 3 green onions the white and green parts, sliced
• ⅛ c. chopped cilantro
• 1 carrot shredded or cut into thin strips

Directions:

1. Divide the lettuce into leaves and set aside.
2. In a small bowl, whisk together the chicken broth, hoisin sauce, soy sauce, rice vinegar, sesame oil, chili garlic sauce, and cornstarch. Set aside.
3. In a medium skillet, heat ½ Tbsp canola or avocado oil over medium-high heat until almost smoking.
4. Add the shrimp and stir-fry until browned. About 2 minutes. Transfer the shrimp to a plate and discard any juices from the pan.
5. In the same skillet, heat the other ½ tablespoon of oil over medium-high heat.
6. Add the garlic, bell pepper, green onions, and carrots.
7. Stir fry until tender-crisp, about 2 minutes.
8. Return the shrimp to the pan and add the cashews and cilantro. Add the soy-sauce mixture and stir-fry until the shrimp is thoroughly cooked. About 3 minutes.
9. Spoon the shrimp mixture evenly onto lettuce leaves.

​Per serving: 269 calories, 14 g fat (2 g sat), 26 g protein, 17 g carb, 753 mg sodium, 7 g sugars, 3 g fiber

Recipe courtesy of Muy Delish.

Ingredients:

• 3/4 c. carrots finely julienned
• 1 lb ground turkey
• 1/2 c. mushrooms finely chopped
• 2 tsp soy sauce
• 1 tsp rice wine
• 1 tsp sesame oil
• 1/2 tsp onion powder
• 1/8 tsp salt
• 2 tsp cornstarch
• 30 dumpling wrappers

Directions:

Put carrots in a microwavable bowl and cover with water. Cook until tender, about 3 minutes depending on how finely shredded the carrots are. Drain and let cool.

1. In a large bowl, mix together cooked carrots, turkey, mushrooms, soy sauce, rice wine, sesame oil, onion powder, salt and cornstarch. Stir together until well combined.
2. Spoon a well rounded teaspoon of filling onto a dumpling wrapper. Seal filling with wrapper. Wrap remaining dumplings.
3. Bring water to boil in the bottom of the steamer pot. Place dumplings in a parchment paper lined steamer. Steam 15 minutes until cooked through.

Per serving: 48 calories, 1 g fat (0 g sat), 3 g protein, 4 g carb, 87 mg sodium
​

Recipe courtesy of Jeanette’s Healthy Living.

This is one of the easiest, most delicious ways to cook down a whole head of cabbage until it's falling-apart tender. If the spiced tomato paste has reduced and the pan starts getting dry and dark before the cabbage is ready, just add a splash of water to loosen and let it keep going.


Ingredients4 SERVINGS


¼ cup double-concentrated tomato paste
3 garlic cloves, finely grated
1½ tsp. ground coriander
1½ tsp. ground cumin
1 tsp. crushed red pepper flakes
1 medium head of green or savoy cabbage (about 2 lb. total)
1/4 cup extra-virgin olive oil, divided
Kosher salt3 Tbsp. chopped dill, parsley, or cilantro
Full-fat Greek yogurt or sour cream (for serving)


Preparation
Step 1Preheat oven to 175C°. Mix tomato paste, garlic, coriander, cumin, and red pepper flakes in a small bowl.


Step 2Cut cabbage in half through core. Cut each half through core into 4 wedges.


Step 3Heat 1/8  cup oil in a large cast-iron skillet over medium-high. Working in batches if needed, add cabbage to pan cut side down and season with salt. Cook, turning occasionally, until lightly charred, about 4 minutes per side. Transfer cabbage to a plate.


Step 4Pour remaining 1/8 cup oil into skillet. Add spiced tomato paste and cook over medium heat, stirring frequently, until tomato paste begins to split and slightly darken, 2–3 minutes. Pour in enough water to come halfway up sides of pan (about 1½ cups), season with salt, and bring to a simmer. Nestle cabbage wedges back into skillet (they should have shrunk while browning; a bit of overlap is okay). Transfer cabbage to oven and bake, uncovered and turning wedges halfway through, until very tender, liquid is mostly evaporated, and cabbage is caramelized around the edges, 40–50 minutes.


Step 5Scatter dill over cabbage. Serve with yogurt alongside.

Recipe Adapted from :  BY ANDY BARAGHANI

Recipe: Compliments Ottolenghi

Ingredients: 
1-2 red chillies, cut into thin rings at an angle (and deseeded, if you prefer less heat)
1 1/2 Tbsp white-wine vinegar 
1/2 tsp caster sugar 
Salt 

About 8 carrots, peeled, cut in half lengthways and roughly chopped into 2cm pieces (800g net weight) 
2 Tbsp olive oil 
1 tsp curry powder
1/4 tsp cinnamon 
30g unsalted butter - or 2 Tbsp extra olive oil 
2cm piece fresh ginger, peeled and cut into very thin matchsticks 
1/2 tsp nigella seeds 
1/2 tsp fennel seeds 
1/2 tsp cumin seeds 
1/2 Tbsp. lime juice 
1 spring onion, trimmed and finely sliced on an angle 
5g mint leaves, finely shredded 

Prep 10 minutes - Cook35 mins  
Serves 4 As a Side Dish 

You'll be surprised how much flavour you can get from carrots when you give them the chilli heat and the sweet spice treatment. To make this mash dairy-free, use olive oil instead of butter, if you do, heat the oil with the ginger and seeds for only a couple of minutes until fragrant. 

1. Put the chillies, vinegar and sugar in a small bowl with a quarter - teaspoon of salt, massage together and leave to pickle for at least 30 minutes and ideally overnight. 

2. Put the carrots in a steamer (or colander that fits inside a large pot with a lid), put on high heat, cover and steam fr 25 minutes, until you can cut through them easily. Tip the carrots into a food processor with the oil, curry powder, cinnamon and a teaspoon of salt, and blitz to a semi-smooth mash (it should have some texture). 

3. While the carrots are steaming, put the butter, ginger, all the spice seeds and a generous pinch  of salt in a small saucepan on a medium heat. Cook gently for three to five minutes, stirring occasionally, until the butter  begins to foam and turn light brown and the seeds become fragrant, then take off the heat. 

4. Spoon the mash on to a large plate, and make dimples all over the surface with the back of a spoon. Drizzle over the butter with the ginger and seeds, then sprinkle over the lime juice. Drain the pickled chillies, scatter over the top, and finish with the spring onions and mint. Serve warm.