(recipe and photo by Sarah-Louise Moseley)
Eggs are the most practical and quick source of proteins (and vitamins too!) there is.
Though this tends to make people lazy.
How many times you just didn’t want to put much effort into it and just had them scrambled over easy?
And how quickly did you become bored of eating eggs day in and day out?
I take, making eggs taste delicious and interesting, as a challenge.
I love to try to invent new ways to prepare eggs.
They are such a versatile food!
Think of how many applications they have!
Today I show you a quick and delicious recipe to prepare eggs.
It takes a few ingredients, adds some fibers, and it’s plain tasty!
In the area of Naples, they make a delicious dish called ‘scarola stufata’.
It has a ton of olive oil and almost no protein but god if that’s delicious!
Even though the original is harder to make as tasty using less olive oil, I tried my best, with this recipe to recreate a very similar taste.
This recipe will add also a lot of fiber to your diet. In case you don’t know, endive is a vitamin powerhouse too!
In this dish, there are around 300g of endive which will give you around 900% of your daily intake of vitamin K!
Besides that, you get 120% of vitamin A and almost 100% of folate!
This is what I call eating healthy and delicious! It’s possible and this is what I’m trying to do with this project.
Eggplants season in this part of the world!
If you have been following me for a while now, you should know how much I like sardines and what a powerful food they are.
Plenty of omega-3s, minerals, and protein.
Some people though might be intimidated by the weird oily texture and, sometimes, the smell.
After trying this recipe, I promise, you will start loving sardines like you never thought possible before.
The flavors packed into this simple and easy recipe are incredible.
You can see my genuine reaction to tasting this recipe for the first time. I was seriously having a foodgasm there!
Besides tasting heavenly, this recipe is Keto since it has almost no carbs at all but also Paleo, Primal, LCHF, and, of, course IIFYM.
Also, it requires no cooking (besides the eggplants which you could make in bulk and store in the freezer). It takes literally 5 min to assemble and it’s very cheap too.
I use canned sardines that come at 88g for just 0.53 euro!
I have this for lunch. This recipe is recommended if you are cutting because it has few calories, lots of proteins, and it’s very very satiating.
I haven’t found a proof in the scientific literature but I experience complete appetite suppression for many hours after eating this and I suspect it’s the raw garlic.
I can’t wait for you to try this quick recipe out and have many foodgasms like I had 🙂
Another chicken recipe because people who want to get big and strong only eat chicken, am I right?!
The truth is that it was on sale and I stocked on chicken hahaha #frugalaf
This recipe smells of Mediterranean.
I don’t know why it happens but once cooked, everything has this fragrance of fennel and the sweetness of the onions. It was then natural to me to add some fennel seeds to boost that aroma even more with some fennel seeds. But if you don’t have them, this recipe tastes delicious as well. The fennel seeds are really the cherry on the top.
This high-protein recipe tastes really succulent and it’s also cheap and easy to make.
This recipe makes a great healthy post-workout not only for people doing IIFYM (flexible diet) but also those on Paleo/Primal.
This recipe is recommended for bodybuilders on a bulking phase since it provides 790kcal. It is great for building muscle mass since it has 50g of protein! Talking about high-protein recipes, eh!?
I used beer to make it. You can replace it with wine (white for a more delicate flavor, red for a more robust one) or with chicken/vegetable broth/bouillon) or vinegar (my bet is that balsamic is great here). If you don’t have any of this, feel free to use water.
Building muscle mass and becoming strong can be done in a healthy way and this recipe is an example. Healthy bodybuilding is possible! 🙂
I am definitely going to make this again because I loved it and it’s sort of set it and forget it since the oven is doing most of the work.
Ah, some sour cream/crème fraîche is great here, for those of you looking to add more calories, just saying 😉
Without further ado, here’s the recipe.
Chicken is the bodybuilders most favorite.
Alright, alright, it’s chicken breast and this recipe is with chicken thighs.
Well, I LOVE chicken thighs and can’t help myself coming up with recipes to make them taste even more delicious!
Furthermore, as many of you, I like simple recipes: few ingredients, quick from pan to plate, little cleaning afterward.
Guess what, this one-pot recipe is all of that!
And it’s a keto recipe too!
*ROAR OF APPLAUSE* (thank you, thank you)
It uses mainly herbs that you should have in your kitchen available (if not, what are you even eating hahah) and other staple ingredients.
It uses wine, but as I always say, you don’t need the expensive stuff. Buy the cheap one and it keeps in the fridge forever (it’s for cooking!).
This super easy to make recipe provides almost 50g of protein per serving, 1g of carbs and 630kcal. What an amazing way to cut weight, if you ask me!
This goes great with a salad made of fresh lettuce, fennel, arugula, celery, and a couple of cherry tomatoes. With, it goes without saying, some tasty extra virgin olive oil drizzled on top.
You don’t need to be a bodybuilder to appreciate this keto recipe. Given the high-protein content, though, this recipe is indicated for whoever does resistance training which means lifting weights. Also if you do calisthenics or gymnastic and you are on a ketogenic diet, this recipe is good for you too!
Besides being keto friendly, this recipe is also suited for the following diets: Paleo, Primal, LCHF.
You can replace the wine with beer, vinegar, chicken broth.
Without further ado, here’s the recipe!
Potatoes…who doesn’t love them, am I right?!
All those calories though!
What if I told you that there is a vegetable that tastes and “behaves” 90% like a potato but with half of the calories?
Let me introduce you to a new staple in your diet which makes for a great food hack.
Yeah, bizarre name. But you might also know it as neep or swede.
I stumbled upon it almost by chance, really.
I live in the Netherlands and my Dutch is very bad. I asked for “Kohlrabi” and the fruit seller packed me a rutabaga. Which I discovered only when getting home and finding this HUGE and weird looking vegetable in my bag.
It actually took me some time even to understand what it was hahaha
I found a lot of delicious recipes on the internet but I didn’t have much time to do fancy stuff so I decided to treat it like I would normally treat a potato and use it to make this chicken stew you can see here.
I am pretty sure that if you would serve this to anyone who didn’t see you cooking, they might never tell that it’s not made with actual potatoes. The more sophisticated foodies might spot the difference and tell you “what kind of potatoes did you use for this dish?”
The difference is incredibly subtle.
The rutabaga/neep/swede has ONLY 36 kcal/100g!! It also provides a mere 8g of carbohydrates of which 3g are fibers. If you are on a ketogenic diet and miss potatoes, this can be for you!
From the nutrition point of view, unfortunately, as with regular potatoes, this is nothing spectacular as it doesn’t provide that high amount of nutrients. Though it has more vitamin C than regular potatoes providing 42% of the Vitamin C RDA in 100g. But to be honest, you need to have a very crappy diet not to consume enough vitamin C 😀
Also for those of you cutting and missing potatoes, try to have some rutabaga! I am going to show you more recipes in the future that are great for cutting!
I decided to make a very quick chicken stew using “kipkluifjes”. I have no idea what’s the English word for that and the closest approximation is chicken thighs though they are very small.
Of course, you can use bigger chicken thighs, drumsticks, and even chicken breast.
This high-protein recipe is a healthy bodybuilding meal great for dinner or post-workout.
At 850 kcal this recipe can be a bulking one for those looking to increase muscle mass. If you are cutting, use chicken breast or remove the skin from the chicken.
This recipe is also high in protein since it provides 54g per serving.
With 32g of net carbs, this can a good post-workout recipe for people on the targeted ketogenic diet (TKD).
If you don’t want to use beer, use wine, vinegar, or chicken broth to make this recipe paleo/primal.
I never cooked pork belly before but I was intrigued to try it since it was on discount at the supermarket.
It’s not the big chunk pork belly usually comes in but it was in slices.
Anyway, I decided to try to cook it very simply with mushrooms and cherry tomatoes.
Literally, it took me 10 min total to make this and it tasted so freaking great.
On top of that, it packs 900 kcal and almost 40g of protein.
I really cannot understand how people struggle to eat enough to gain muscle mass. It’s not difficult if you choose calorie dense food.
Being so low carb and high fat, this is a great keto bulking recipe.
If you are looking to make some keto gains, you should try this recipe out.
On a bulking phase, you increase your calories. On a ketogenic diet, if you are not tracking your caloric intake, it can be hard to gain weight since this diet is very satiating. With some tricks such as adding heavy cream, butter, or olive oil, this can be overcome.
Too many calories for you? Really easy! Just drop the heavy cream! It will still taste great and it will have 132 kcal less.
Still too many carbs for you? Skip the cherry tomatoes or replace the shallot with garlic. The taste will be different but still delicious since garlic goes great with both pork and mushrooms.
This dish not only is super easy and delicious but it’s also incredibly cheap! No excuses for not building muscle mass here!
I had never tried a sweet&sour recipe before and if they all taste as good as this one I’m completely sold on the idea.
Quite frankly I wasn’t expecting the taste to turn out SO good.
You have the sweetness of the mango that is counterbalanced by the savoriness and umami of the soy sauce and chicken, ending with the crunchiness and aroma of the almonds.
This recipe is a true melting pot of flavors at each bite.
It was so good that I made it again a couple of days later.
As a sweetener I used erythritol but you can use whatever you want. Its purpose is to help to develop a glaze and add extra sweetness. It’s not mandatory but a very nice addition.
Feel free to omit the almonds if you are cutting. You can also replace almonds with sesame seeds.
This is a high-protein recipe. With 62g of protein per serving, this chicken recipe it’s great for bodybuilding,(especially during a bulking phase) or for those looking to put on muscle mass in general.
You can serve it with a salad on the side or with some mashed potatoes or oven baked fries.
This recipe is recommended for the following diets: primal, paleo, iifym.
You know when you open your fridge and you can find just a couple of ingredients and get discouraged?
That’s what happened to me before making this recipe.
I opened my fridge and I just had chicken and cherry tomatoes.
On top of that, I wanted to make something quickly.
That inspired me to create this one-pot very simple and easy recipe which also takes 10-15 min to make.
This recipe is great for a meal-prep too since you can make it in advance, store in the fridge, and reheat before eating.
It’s very high in protein and so low-carb that even people on the ketogenic diet can make it.
The taste is completely unexpected: sweet from the cherry tomatoes, sour from the wine and garlic, and great savoriness from the chicken blend together to give you a unique mouth-watering experience.
This makes a great post-workout or dinner when you are looking to pack some muscle mass with an high-protein meal.
Besides being Keto, this recipe is also Paleo, Primal, LCHF, and ofc IIFYM.
If you want to add more carbs, pair this with some rice or (oven baked) potatoes fries.
About the wine: it doesn’t to be the expensive stuff. I truly buy the cheapest there is and, once opened, it can last in the fridge basically forever. You can use wine for a lot of recipes to make them even more delicious so it’s not a waste!