SweetSpice | Healthy Recipes & Nutrition Tips | Weight loss
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French toast
Ingredients › 2 eggs › 30 ml of low-fat milk › pepper › pinch of salt if desired › ½ tsp of cinnamon › 1 tsp of vanilla extract › 4 slices of bread › 20 ml of vegetable oil Method 1. Beat egg, milk, pepper, salt, cinnamon and vanilla together in a shallow bowl 2. Dip the slices of bread in the egg mixture 3. Fry in hot oil until they are golden brown 4. Drain on kitchen paper
Poached eggs
Ingredients › 250 ml water › pinch of salt if desired › pepper › 10 ml of vinegar › 3 eggs Method 1. Put the water into a saucepan or frying pan, add the salt, pepper and vinegar. Bring to the boil. 2. Break the eggs into the boiling, salted water. Simmer gently until the eggs are set. (This takes about 2–3 minutes.) 3. Remove the eggs from the saucepan and serve
Porridge
Ingredients › 40 g of porridge oats › 240 ml of low-fat milk Method 1. Put everything in a saucepan (non-stick, if possible) and gradually bring to the boil 2. Once it has come to the boil turn it down and simmer for 5–10 minutes depending on how tender you like your oats 3. Stir it occasionally 4. If it gets too thick, just add an extra drop of low-fat milk or water
Chicken and vegetable casserole
Ingredients › 4 chicken portions › 3 large carrots › 2 onions › 2 celery stalks › 6 mushrooms › 20 g of frozen peas › 1 low-salt chicken stock cube dissolved in 275 ml of boiling water. › 2 dstsp of lemon juice › ½ dstsp of mixed dried herbs › pinch of salt if desired › pepper Method 1. Preheat the oven to 180°C / 350°F / Gas Mark 4 2. Wash, peel and chop carrots, onion, celery and mushrooms 3. Place chicken portions in a casserole dish with all the vegetables 4. Pour in chicken stock, lemon juice, mixed herbs, salt and pepper 5. Bake for 1–1½ hours or until chicken is cooked 6. Serve with baked potatoes or rice
Chicken curry
Ingredients › 350 g of cooked chicken › 5 button mushrooms › 1 medium-sized pepper › 1 medium-sized onion › 100 g of fresh or defrosted peas › 1 large carrot › 1 clove of garlic › 2 dstsp of curry paste › 1 tsp of vegetable oil › 1 low-salt chicken stock cube dissolved in 275 ml of boiling water Method 1. Slice vegetables and garlic 2. Heat the oil in a frying pan and gently fry the onions, carrot and garlic 3. Add mushrooms and pepper to the frying pan and cook for 2–3 minutes 4. Add the curry paste to the pan and cook for 1 minute stirring all the time 5. Stir in the stock and cooked chicken pieces 6. Add the peas, reduce heat and cook slowly for 10 minutes without stirring 7. Serve with rice
Potato salad
Ingredients 5 pounds red potatoes, chopped - 3 cups mayonnaise - 2 cups finely chopped pickles - 5 large hard-cooked eggs, chopped - ½ cup chopped red onion - ½ cup chopped celery - 3 tablespoons prepared mustard - 1 tablespoon apple cider vinegar - 1 teaspoon salt, or to taste - ½ teaspoon ground black pepper
stuffed peppers topped with jalapeño’s, cheese & chipotle ranch
•slice bell peppers down the middle & remove membrane •place on baking sheet or pan •drizzle a little olive oil over them & bake at 400 for 15min •load them with ground turkey browned with spicy taco seasoning, onions & peppers •cooked jasmine rice, cheddar cheese & jalapeños •bake an additional 10-15min or until cheese is melted •top with cilantro & chipotle ranch
BUFFALO CHICKEN CUCUMBER ROLL
Ingredients: 1 large cucumber - 1 cup shredded cooked chicken (rotisserie chicken works well) - 1/4 cup buffalo sauce (adjust to taste) - 1/4 cup cream cheese, softened - 2 tablespoons chopped celery - 1 tablespoon chopped green onions (optional) - Salt and pepper to taste - Fresh parsley or cilantro for garnish (optional)
MY FAVORITE SALAD EVER
Heat oven to 425. Chop 3 heads broccoli into very small pieces. Place on parchment lined baking sheet. Add 20oz shredded Brussel sprouts to sheet. Drizzle with 2 tbsp olive oil and 1 tsp salt, toss, and bake for 20 minutes, tossing half way through. Let cool. While baking, chop 8 pitted medjool dates and 1 cup salted almonds into small pieces. Set aside. Cook 2lb raw, peeled, tail off shrimp by heating a pan over medium heat. Add 1 tbsp butter and 1 tsp Calabrian chili paste. Add shrimp and a pinch of salt. Cook two minutes per side and turn off heat. Set aside. Make dressing by whisking together 1/2 cup olive oil, 2 tsp Calabrian chili paste, 2 tsp lemon zest, juice of 1 lemon, 2 tbsp honey, 1 tsp salt. Set aside. Assemble salad by putting roasted veggies in bowl, then add shrimp, dates, almonds, and grate fresh pecorino Romano on top. Drizzle dressing evenly over salads.
Healthy Salad helps in weight loss
Add 1 tsp pink salt - Add tsp black pepper - Add 1 fresh lemon juice - Add 1/2 chopped red onions - Add chopped red bell pepper - Add chopped romane lettuce - Add chopped cherry tomatoes - Add 2 Avocados - Give it nice mix - Add 1/2 cup roasted pumpkin seed (optional)
BREAKFAST POWER BOWL
1.Start by making your medium-boiled eggs. I bring a pot of water to a boil, then drop eggs in right out of the fridge for a total of 8 mins 25 seconds. If you want a firmer egg, go a few seconds longer. If you want it more jammy, go with 7.5 mins or so. Whatever time you decide, when they’re done, bring them out of the hot water and drop into an ice bath for a few seconds to cool down. . 2. Grab your favorite bowl and add 1 serving of cottage cheese as the layer. If you dont like the curds, you can always process it to get it to be creamier. . 3.Next, remove your eggs from the ice bath, remove the shell, slice into your favorite shape, and add on top. . 4.Slice half an avocado (65g or so) and add to the bowl. . 5.Finally, add some lower calorie flavorful additions. I like to add fresh cilantro, some super finely diced red onion, and lots of truffle hot sauce. You can add whatever you like. Cucumbers, tomato, jalapeños would be great here too, for lower calorie additions. . 6.And top with some Chile lime seasoning and everything bagel seasoning. LINK TO GET Your essential weight-loss toolkit
GARLICKY FETA BROCCOLI CHICKEN SALAD
1.First is the sauce. This is as easy as it gets, but can take some time in the oven if you are using garlic confit. You can either use 4tbsp roasted garlic or 4-5 tbsp garlic confit. If making confit, you can add 1/3 to 1/2 cup garlic cloves to a small ramekin, fill to the top with olive oil, cover it, and put it in the oven at 275F for 2 hours. Remove, and let cool before using. . 2.Now that we have the garlic situation sorted out, let’s make the sauce. In a food processor add 4-5 tbsp of just the garlic confit, 4oz feta, 4 tbsp greek yogurt, 2 tbsp mayo, 2 tbsp white vinegar, 1/4 cup water, a generous pinch of salt, lots of fresh cracked black pepper. Process well, taste and adjust. . 3.Then, the salad. First, finely chop 6-8oz of raw broccoli and add it to a mixing bowl. . 4.Finely dice 2 baked chicken brsts (you can use thighs or rotisserie chicken here, too). Add it to the same bowl. . 5.Finely dice 1 red onion, add it to a smaller bowl, top with cold water, and mix a couple times over 5-10 minutes. Submerging them in cold water takes away that intense, sharp bite from the raw onion. After its soaked for a few minutes, strain and add to the same bowl as broccoli and chicken. . 6.Add as much sauce to the bowl as you want, toss everything together, give it a taste and adjust as you like. Then top with some more crumbled feta, some chili flakes, or any other topping you like.
LINK TO GET Your essential weight-loss toolkit
LINK TO GET Your essential weight-loss toolkit
Big Mac Sauce
- 1/2 cup mayonnaise
- 2tbsp sweet relish
- 1 tbsp ketshup
- 1 tsp yellow mustard
- 1/2 tsp white vinegar
- 1/2 tsp onion powder
- 1/4 tsp salt
- 1/4 tsp garlic powder
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