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

  1. Cook quinoa beforehand

  2. Drain a can of chick peas and cut up vegetables

  3. Mix olive oil, lemon juice, chili flakes, and salt to taste to make the dressing

  4. Put all ingredients into a large bowl, including the dressing

  5. Mix all ingredients together!

  6. 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:

  1. In a pot add frozen peas, rice, and a cup of water

  2. Bring the water to a boil, then let it rest on low heat for 20 minutes

  3. Set aside when finished cooking

Chicken:

  1. Dice your garlic

  2. Cube your chicken, then add pepper and paprika to taste

  3. Add olive oil and mix

  4. Cook your chicken in a pan over medium heat

  5. Once the chicken is cooked, add soy sauce, honey, and garlic to the pan

  6. Stir to combine

  7. 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

  1. Add all ingredients to a mixing bowl

  2. Mix them together

  3. Roll into balls

  4. 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:

  1. Add ingredients to your blender

  2. Mix them together (add more liquid if needed)

  3. Taste to see if more needs to be added

  4. 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

  1. Fill large pot with water and bring it to a boil.

  2. In a medium bowl, add cold stock, milk, cornstarch, 1/2 tsp salt and whisk with a fork. Set aside.

  3. In the meanwhile, preheat large deep ceramic non-stick skillet on medium heat and swirl oil to coat.

  4. Sprinkle chicken with a bit of salt and pepper, add to a skillet and cook for 10 minutes, stirring occasionally.

  5. 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.

  6. 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.

  7. Add Parmesan cheese, garlic and stir until cheese has melted.

  8. 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.

  9. Stir and add peas, broccoli or spinach. Let chicken alfredo warm through for a minute.

  10. 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

  1. Preheat your oven to 350°

  2. Cut off the top of the pepper and remove the seeds

  3. Add a layer of cheese

  4. Add meat until pepper is filled and add a layer of cheese on top

  5. Add salt & pepper to taste

  6. Bake for 5 minutes

  7. 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

  1. Measure out your ingredients

  2. Add all the ingredients into your sealable container

  3. Mix it all together

  4. Let is sit in the fridge overnight

  5. Top with your choice of fruit in the morning and enjoy!

  6. 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

  1. Preheat oven to 375° OR air fryer to 270°

  2. Mix all the ingredients in a bowl

  3. Knead the dough and cut into 4 pieces

  4. Roll the pieces into balls then shape them into rings

  5. Give the bagels an egg wash

  6. Add seasoning to the bagels

  7. 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

  1. Preheat your oven to 400°

  2. Place salmon, skin side down, on a lined baking sheet

  3. Drizzle ~1 tbsp of olive oil over the salmon, salt and pepper to taste

  4. Bake for 10-15 minutes

  5. Let salmon cool

  6. Once cool, shred the salmon in a large bowl

  7. Add the remainder ingredients and mix until combined

  8. Grab a handful of the mixture, roll it into a ball and flatten

  9. Repeat step 8 until all of the mixture is rolled and flattened

  10. Fry on a non-stick pan until crisp, then flip

  11. 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

  1. Preheat oven to 375°

  2. Line a baking sheet. Set aside

  3. Pat dry salmon fillets with paper towel. Season with salt and pepper to taste

  4. Slice onion and lemon(s), then stack the slices onto the baking sheet

  5. Place the salmon, skin side, down onto the lemon slices

  6. Bake for 18-20 minutes or until salmon is flaky

  7. While waiting on your salmon, cook your quinoa

  8. Pour the chicken broth (or water) to into a saucepan and bring it to a boil

  9. Add your quinoa and reduce heat to a simmer. Leave on heat for ~17 minutes. Set aside when finished

  10. To make your topping, whisk together oil, lemon juice, garlic, oregano, and red pepper flakes

  11. Add cubed feta, cherry tomatoes, red onion, and season to taste with pepper

  12. Gently combine until everything is coated. Set aside to rest in fridge for 10-15 minutes

  13. 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

  1. Preheat your oven to 200° F

  2. Line a baking sheet with parchment paper

  3. Cut you apple into thin slices

  4. Place the apple slice into a bowl and sprinkle in cinnamon to lightly coat both sides

  5. Place apple slices on baking sheet

  6. Bake for 2 hours, flipping halfway

  7. 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

  1. In a large bowl mash the banana

  2. Whisk in the eggs

  3. Add the rest of the ingredients and mix them together

  4. Let the mixture sit for 5-10 minutes (this will let the chia seeds expand!)

  5. Cook in a skillet with oil of your choice

  6. 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

  1. In a medium sauce pan, over medium heat, add butter and cook until melted

  2. Add brown sugar, honey, milk, salt, and dried cranberries to melted butter and stir to combine

  3. Let the mixture come to a boil and boil for 3 minutes, stirring occasionally

  4. Take the pan off the heat and add vanilla and cinnamon

  5. In a large bowl add the oats and crispy rice cereal and then pour the cooked mixture over the top. Stir until well combined

  6. Pour mixture onto one side of a parchment lined baking pan. Press the mixture into the pan using a spatula

  7. Finished bars will be about 3/4 of an inch thick. Allow bars to cool for an hour

  8. After the bars have cooled, take them out of the pan, with parchment paper, and place them on a cutting board

  9. Cut the bars using a sharp knife and leave them close together

  10. Melt white chocolate in a mug using a microwave until smooth, stir often

  11. Drizzle the chocolate evenly over all of the bars. Allow the chocolate to cool and set aside for at least one hour

  12. 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