Cooking with Kouncil
NEW RECIEPES EVERY SUNDAY!
Mediterranean Salad
Ingredients:
1 cup cooked quinoa
1 can chick peas drained
1 cup carrots
1 cup mixed bell peppers
1 cup parsley
1/2 cup red onions
Dressing:
2 tbsps olive oil
2 tbsps lemon juice
Salt to taste
Chili flakes to taste
Instructions
Cook quinoa beforehand
Drain a can of chick peas and cut up vegetables
Mix olive oil, lemon juice, chili flakes, and salt to taste to make the dressing
Put all ingredients into a large bowl, including the dressing
Mix all ingredients together!
Put in the refrigerator for 1 hour then enjoy!
Honey Garlic Chicken & Rice
Ingredients:
1/2 cup frozen peas
1/2 cup rice
2-3 cloves of garlic
1 tbsp soy sauce
1 tbsp honey
Paprika
1 tbsp olive oil
Pepper
1 Boneless chicken breast
Instructions
Rice:
In a pot add frozen peas, rice, and a cup of water
Bring the water to a boil, then let it rest on low heat for 20 minutes
Set aside when finished cooking
Chicken:
Dice your garlic
Cube your chicken, then add pepper and paprika to taste
Add olive oil and mix
Cook your chicken in a pan over medium heat
Once the chicken is cooked, add soy sauce, honey, and garlic to the pan
Stir to combine
Turn off the heat, add rice and peas to the pan, stir to combine, and enjoy!
Energy Balls
Ingredients:
1 cup of oats
1/2 peanut butter
1/3 cup honey
1/4 cup chocolate chips
1 tbsp chia seeds
1 tsp vanilla
Instructions
Add all ingredients to a mixing bowl
Mix them together
Roll into balls
Chill for 30 minutes & enjoy!
Fruit Smoothie
Ingredients:
Frozen fruit blend
Baby spinach
1 avocado
Protein Powder (I used vanilla)
Magnesium complex powder
1tbsp chia & flax seeds
Vanilla almond milk
Coconut yogurt (dairy free)
Instructions:
Add ingredients to your blender
Mix them together (add more liquid if needed)
Taste to see if more needs to be added
Enjoy!
Healthy Chicken Alfredo
Ingredients:
2 chicken breasts
11 oz noodles (fettuccine, linguine, or spaghetti)
1 tbsp oil
1 cup chicken stock (any stock works)
2 cups cold milk (2% works best)
2 tbsp corn starch
½ tsp salt
Pepper to taste
½ cup Parmesan cheese
1 tsp garlic
1 cup frozen peas
*Optional: Parsley for garnish
Instructions
Fill large pot with water and bring it to a boil.
In a medium bowl, add cold stock, milk, cornstarch, 1/2 tsp salt and whisk with a fork. Set aside.
In the meanwhile, preheat large deep ceramic non-stick skillet on medium heat and swirl oil to coat.
Sprinkle chicken with a bit of salt and pepper, add to a skillet and cook for 10 minutes, stirring occasionally.
While chicken is cooking, add 1 tsp of salt and pasta to boiling water. Cook for 7 minutes until pasta is al dente, stirring a few times to make sure noodles do not stick.
Give cornstarch mixture a whisk and add it to the skillet. Stir, bring to a boil and cook for 2 minutes or until bubbly and thickened.
Add Parmesan cheese, garlic and stir until cheese has melted.
Using tongs, transfer noodles directly from the pot to the skillet. No need to drain in a colander. Grab a bunch at a time, hold right above the pot for a few seconds and add to the skillet.
Stir and add peas, broccoli or spinach. Let chicken alfredo warm through for a minute.
Turn off the heat and garnish with parsley and black pepper. Serve hot.
*This recipe is by Olena and can be found here
Stuffed Bell Peppers
Ingredients List
1 stuffed pepper (of any colour)
Can also be as many as you want
Sliced meat of choice (I used chicken)
Shredded cheese
Salt & Pepper
*Optional: Chipotle mayo or sauce of choice
Instructions
Preheat your oven to 350°
Cut off the top of the pepper and remove the seeds
Add a layer of cheese
Add meat until pepper is filled and add a layer of cheese on top
Add salt & pepper to taste
Bake for 5 minutes
Add your sauce of choice and enjoy!
Overnight Oats
Ingredients List
1/2 cup rolled oats
1 tbsp chia seeds
1 tbsp sweetener (I used honey)
1/4 tsp vanilla extract
1/4 vanilla Greek yogurt (You can also use non-fat)
1/2 cup milk
Fruits of your choice (optional)
Instructions
Measure out your ingredients
Add all the ingredients into your sealable container
Mix it all together
Let is sit in the fridge overnight
Top with your choice of fruit in the morning and enjoy!
Variations can be found here
*This recipe is by Yumna and can be found here
4-Ingredient Bagels
Ingredients List
1 cup flour
2 tsps baking powder
1/2 tsp slat
1 cup Greek yogurt
Instructions
Preheat oven to 375° OR air fryer to 270°
Mix all the ingredients in a bowl
Knead the dough and cut into 4 pieces
Roll the pieces into balls then shape them into rings
Give the bagels an egg wash
Add seasoning to the bagels
Bake in the oven for 30-35 minutes OR for 15 minutes in the air fryer
Salmon Patties
Ingredients List
1lb of salmon
1 tsp garlic powder
1/2 tsp ginger powder
3/4 cup oat flour
3/4 cup almond flour
1 tsp Italian Herbs seasoning
1 tsp paprika
1 tsp dried parsley
1 tbsp lemon zest (zest one lemon)
2 tbsps hot sauce
Salt & Pepper to taste
2 large eggs
2-3 tbsps olive oil (divided)
Instructions
Preheat your oven to 400°
Place salmon, skin side down, on a lined baking sheet
Drizzle ~1 tbsp of olive oil over the salmon, salt and pepper to taste
Bake for 10-15 minutes
Let salmon cool
Once cool, shred the salmon in a large bowl
Add the remainder ingredients and mix until combined
Grab a handful of the mixture, roll it into a ball and flatten
Repeat step 8 until all of the mixture is rolled and flattened
Fry on a non-stick pan until crisp, then flip
Serve with a salad or base of your choice and enjoy!
*This recipe is by Healthy Fitness Meals and can be found here
Greek Inspired Salmon
Ingredients List
3-4 salmon fillets (approximately 12-15oz total)
1-2 lemons sliced
1 small (1/2 large) white onion, sliced
Salt & pepper to taste
1 1/4 cups of dry quinoa
2 cups of chicken broth or water
1 cup cubed feta cheese
1/4 cup olive oil (I used avocado oil)
Juice of 2 lemons
1 tsp minced garlic
1 tsp oregano
1/2 tsp red pepper flakes
freshly ground black pepper to taste
1 cup cherry tomatoes, halved
1/4 cup red onion, diced
Instructions
Preheat oven to 375°
Line a baking sheet. Set aside
Pat dry salmon fillets with paper towel. Season with salt and pepper to taste
Slice onion and lemon(s), then stack the slices onto the baking sheet
Place the salmon, skin side, down onto the lemon slices
Bake for 18-20 minutes or until salmon is flaky
While waiting on your salmon, cook your quinoa
Pour the chicken broth (or water) to into a saucepan and bring it to a boil
Add your quinoa and reduce heat to a simmer. Leave on heat for ~17 minutes. Set aside when finished
To make your topping, whisk together oil, lemon juice, garlic, oregano, and red pepper flakes
Add cubed feta, cherry tomatoes, red onion, and season to taste with pepper
Gently combine until everything is coated. Set aside to rest in fridge for 10-15 minutes
Plate your food and enjoy!
*This recipe is by Lena Abraham and can be found here
Apple Chips
Ingredients List
1 apple of your choice
Cinnamon
Instructions
Preheat your oven to 200° F
Line a baking sheet with parchment paper
Cut you apple into thin slices
Place the apple slice into a bowl and sprinkle in cinnamon to lightly coat both sides
Place apple slices on baking sheet
Bake for 2 hours, flipping halfway
Let cool for 30 minutes and enjoy!
*This recipe is by Lisa Bryan and can be found here
Ingredients List
1 banana
2 eggs
2 tbsps coconut flour (I used oat flour)
1 tbsp chia seeds
1/2 tsp baking powder
*This only makes about 4 pancakes, double for more!
Instructions
In a large bowl mash the banana
Whisk in the eggs
Add the rest of the ingredients and mix them together
Let the mixture sit for 5-10 minutes (this will let the chia seeds expand!)
Cook in a skillet with oil of your choice
Plate and serve with fresh fruits and some syrup!
*This recipe is by Emily Boyd and can be found here
Ingredients List
6 tbsps butter
3/4 cup brown sugar
1/4 cup honey
1/3 cup milk
1/4 tsp salt
1 cup dried sweetened cranberries OR dried sweet cherries
1 tsp vanilla
1/4 tsp cinnamon
3 cups old-fashioned rolled oats
3 cups crispy rice cereal
1/2 cup white chocolate
Instructions
In a medium sauce pan, over medium heat, add butter and cook until melted
Add brown sugar, honey, milk, salt, and dried cranberries to melted butter and stir to combine
Let the mixture come to a boil and boil for 3 minutes, stirring occasionally
Take the pan off the heat and add vanilla and cinnamon
In a large bowl add the oats and crispy rice cereal and then pour the cooked mixture over the top. Stir until well combined
Pour mixture onto one side of a parchment lined baking pan. Press the mixture into the pan using a spatula
Finished bars will be about 3/4 of an inch thick. Allow bars to cool for an hour
After the bars have cooled, take them out of the pan, with parchment paper, and place them on a cutting board
Cut the bars using a sharp knife and leave them close together
Melt white chocolate in a mug using a microwave until smooth, stir often
Drizzle the chocolate evenly over all of the bars. Allow the chocolate to cool and set aside for at least one hour
When chocolate sets, cut the bars again. Store in an air-tight container for later
*This recipe is by Melissa and can be found on Bless This Mess