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Recipes:

ITALIAN HERB CHUCK ROAST

(Recipe by Joseph Abell)

Ingredients:

* 3 lb chuck roast

* 1 lb baby carrots

* 1 onion, diced

* 1 lb baby potatoes

* 1 cup chicken broth

* 4 tosp apple cider vinegar

* 4 tosp soy sauce

* 2 tosp Worcestershire sauce

* 4 tbsp garlic

* Salt, pepper, Italian herbs

Directions:

1. Place chuck roast, diced onion, carrots, and potatoes in a slow cooker.

2. In a bowl, mix the remaining ingredients.

3. Pour the liquid mixture over the roast and vegetables.

4. Cover and cook on low for 8 hours.

Serving suggestion: Coconut rice or a baguette.

Oats

(Recipe by Joseph Abell)

Ingredients

* 3/4 cup oats

* 1.5 cups Fairlife 2% milk

* 1 small apple, sliced

* 1.5 scoops Kaged Cookies and Cream protein powder

* 1 cup nonfat Greek yogurt (FAGE)

* 3 strawberries, sliced

* Cinnamon, salt

Directions

1. Mix oats, milk, apple, protein powder, and seasonings in a rice cooker.

2. Cook the oat mixture.

3. Layer with Greek yogurt and strawberries.

KLADDKAKA:

Here is the recipie: 100 g butter 2 eggs 2 1/2 dl granulated sugar 3 tosp cocoa 2 tsp vanilla sugar 1 1/2 dl wheat flour 1 pinch salt 2 dl whipping cream fresh berries How to do it Preheat the oven to 200°C. Grease and flour a springform pan, approx. 24 cm in diameter (for 8 pieces) or line the bottom with baking paper. Melt the butter in a saucepan, let cool slightly. Whisk together the eggs and sugar (do not use an electric whisk). Mix the cocoa, vanilla sugar, wheat flour and salt in a bowl and

stir into the egg mixture. Add the melted butter and mix gently until smooth, then pour the batter into the pan. Bake in the middle of the oven for about 10-15 minutes (increase or decrease the time if necessary depending on how gooey you want it). Remove the cake from the oven and let it cool. Sift powdered sugar over the top if desired. Serve with whipped cream and fresh berries.

Penne rosa:

- boil penne pasta

- put oil on pan and heat

- put half sliced cherry tomatoes and two garlics minced

- few min u can throw some spinach in there and cover it

- pour spoon or two tomato paste and whipped cream

- add salt pepper and crushed red pepper stir and put in thr noodles

PEANUT BUTTER BANANA BREAD

Ingredients:

3 ripe bananas

1 cup chocolate milk

1 tbsp apple cider vinegar

2 tsp vanilla extract

1/2 cup almond flour

2 cups self-rising flour

2 scoops plant-based protein powder

1/2 cup Splenda brown sugar

1/2 cup Reese's chocolate chips

Directions:

1. Mash 3 bananas in a large bowl.

2. Stir in chocolate milk, apple cider vinegar, and vanilla extract.

3. Stir in flour, protein powder, and Splenda brown sugar.

4. Stir in the Reese's chips.

5. Pour batter into a greased loaf pan and bake at bake at 350°F for 45 minutes.

The GILF McFlurry

Ingredients:

* 2 cups fairlife milk

* 1 scoop vanilla protein powder

* 1 tbsp zero sugar butterscotch jello powder

* 1 packet stevia or zero cal sweetener

Directions:

Mix ingredients together and freeze overnight, put ninja creami. If dry add a splash of milk and mix again. Drizzle with caramel and crushed graham crackers.

Pancake (makes 1)

* 1/3 cup all purpose flour

* 1/3 teaspoon baking powder

* 1/6 tablespoon sugar

* Pinch of salt

* 1/3 of egg substitute

* 1/4 cup milk

* A thought of vanilla extract

* 1/3 tablespoon salted butter, melted

1/6 tablespoon = 1/2 teaspoon and 1/3

tablespoon = 1 teaspoon

1/3 teaspoon would be a heaped 1/4 teaspoon (slightly rounded measure instead of flat measure).

VEGAN CHOCOLATE MOUSSE

Ingredients:

14 oz firm tofu

10 medjool dates, pitted

1/2 cup cocoa powder

1 cup almond milk

Salt

Directions:

1. Blend everything until smooth and creamy.

2. For best texture, chill for at least 30 minutes before serving.

SHREDDED HONEY MUSTARD

Ingredients:

* 3/4 cup Greek yogurt

* 1/4 cup Dijon mustard

* 1/4 cup honey

* 1 tosp vinegar

* Salt, pepper

JACKED CHICKEN NUGGETS

Ingredients:

* 16 oz ground chicken

* 1/2 cup nutritional yeast

* 1/2 cup bread crumbs

* Salt, pepper, onion powder, paprika

1. Preheat oven to 400°F.

2. Season ground chicken with salt, pepper, onion powder, and paprika.

3. In a bowl, mix nutritional yeast, bread crumbs, and additional seasonings.

4. Form the ground chicken into about 12 nugget shapes.

5. Coat each nugget in the breading mixture.

6. Place nuggets on a lined baking sheet.

7. Bake at 400°F for 10 minutes, flipping halfway through.

Chicken noodle ramen-soup

Ingredients:

* Water

* chicken bouillon cubes

* Chicken broth

* Butter

* Flour (or some kinda thickening agent)

* Baby carrots, cut into slices

* Chicken to taste (you can use canned and it's still fine. Sometimes I use rotisserie)

* Egg noodles (or you can sub for fettuccine but then it's more soup less ramen soup)

* Chives (dried is fine I usually do)

1. Fill your pot about halfway with water and add your bouillon cubes

2. Fill the other half with chicken broth (you could also skip this and just make broth with bouillon)

3. Start boiling on medium heat and add butter, flour when it's warm enough to not make it clump. Probably also chives if you like them cooked.

4. Add chicken. If you like your carrots cooked more add them now.

5. When the water is boiling, add your noodles & follow package cooking time. Add your carrots around this time if you want them crunchier and less cooked through.

Citrus Chicken Power Bowls

438 Cal | 56g Protein | $3.50/serving

These citrus chicken power bowls are my go to lunch - SUPER easy to make and keep me satisfied with no cravings. Plus there's TONS of protein for gains.

Grapefruit has acidity that breaks down kale and makes it taste delicious.

So all we do is slice kale and scrape a grapefruit into a bowl.

The chicken is simple: hot honey and taco seasoning and black pepper - mix it in a ziplock bag until it changes color, then air fry at 400 for 15 minutes.

Slice and serve on your citrus kale - and enjoy.

8oz chicken thighs

1 tbsp honey taco seasoning, black pepper

1 grapefruit, scraped few leaves of kale, sliced

Date bars:

1/2 cup almond flour, 3/4cup oat flour, honey, coconut oil and syrup to make dough blend dates, almond milk, and Pb powder for second layer freeze then melted dark chocolate to coat on top

Tofu burger:

Cut slices into tofu and pour soy sauce over, add sesame oil, put tofu in fridge for 30 min, in a separate bowl make a dry mix (baking powder, paprika, garlic powder, onion powder, salt, pepper, veggie bouillon powder), Then add pretty much the same ingredients (minus the baking powder) but in a smaller container except were gonna add water to it, chrush corn flakes on a plate, take the tofu out the fridge and cover it with the dry mix, then the wet mix before coating it in the chrushed corn flakes, cook in a pan, add hot honey to tofu, assemble the burger (toast the buns, carmalize onions, lettuce, pickles etc.)

Rice meal:

Rice, Japanese bbq sauce, Mayo, sweet chili sauce, soy sauce eggs (eggs hard boiled for 6 minutes, peeled, then put in a marinade of 1 cup soy sauce, 1 cup water, and some sugar)

(Leave it in the marinade for at least one hour and up to 3 days) also sometimes I added avocado to the rice

Ramen:

Garlic, Spring onion, Ginger, Sesame oil, Chili flakes in oil, Turmeric, Soy sauce, Miso paste , Tahini, Peanut butter, Coconut milk, Lime, Tofu, Bok choy, I'm adding enoki mushrooms, Ramen noodles, Eggs

EASY Protein Pancakes (No Powder!)

130 Cal | 10g Protein | Recipe by Joseph Abell

2 cups cottage cheese

4 eggs

1 tsp vanilla

3 tbsp sugar free maple syrup

1 + 1/4 cups self rising flour

Blend, pour into a muffin tin and cook on low heat until golden brown and cooked through. Enjoy!

Wrap 🌯:

cabbage, lemon, greek yogurt, mozzarella, salt and pepper + chicken breast seasoned with salt, pepper, onion powder, paprika. Wrapped in a tortilla.

Carrot French fries:

Season baby carrots 400F 10-15 min in air fryer

Shamrock shake

one frozen banana, cup spinach or so, vanilla scoop protein, peppermint extract 2 drops, greek yogurt, and water/milk

Pancakes

4 egg whites, a lot of cinnamon (no measurement just put as much as u want), Ocal sweetener. you froth it all together until it reaches a merengue consistency, then oil spray your pan and let it cook on medium for 4 mins while covered, then flip and cook for 2 min more

Gluten free bread:

fage greek yogurt 0%

and add flour till dough forms (I used bob red mill)

also salt, onion powder and garlic powder

little butter on pan and cover

Breakfast:

I soaked 3 pitted dates in hot almond milk and blended them, then mixed a portion of it with peanut butter powder

then made my oatmeal mixed with projym vanilla bean scoop + cinnamon powder

also the almond milk had cinnamon too

Cookie dough:

almond flour 1 cup, vanilla protein scoop, five pitted soaked dates blended with little bit of almond milk and vanilla extract

Protein cookies:

vanilla protein powder scoop, cup of oats, 1/2 cup oat flour, vanilla extract, some maple syrup, two eggs, coconut sugar like 1/4, salt, chocolate chips, peanut butter

Protein bowl:

greek yogurt, cottage cheese, maple syrup, banana, frozen blueberries

Banana bread chocolate chip cookies:

Ingredients:

1 cup soft butter

1 cup brown sugar

4 tbsp sugar

2 eggs

2 bananas

2 tsp vanilla extract

3 cups flour

1 tsp baking soda

1 tsp baking powder

1 tsp salt

2 cups chocolate chips

Instructions:

Start first by creaming your butter and sugars together on low for 2 minutes. Add in your egg, banana and vanilla and combine low speed for another 2 minutes. Add in your flour, baking soda, baking powder and salt and fold to combine. Bake 10-12 min at 350 degrees Fahrenheit

Smoothie:

vanilla whey, spinach, mango, pineapple, strawberry, greek yogurt, and banana

Smoothie:

mango strawberries pineapple banana coconut water base fruits and whey protein

Chocolate chip cookie:

3/4 cup (168 g) unsalted butter*

1 cup (200 g) brown sugar, packed

1/4 (50 g) cup granulated sugar

1 egg + 1 egg yolk, room temperature

1 tablespoon pure vanilla extract

1 3/4 cup (210 g) all-purpose flour

3/4 teaspoon baking soda

1 teaspoon sea salt + more for sprinkling

2 cups semi sweet chocolate, chopped

Oatmeal:

boiling 1/2 cup almond milk with grated carrot cook oats with cinnamon and nutmeg if u have then I mixed in vanilla protein here, put peanut butter on top

Imli Chutney

4 servings

Ingredients:

* 3 tbsp tamarind paste/100g tamarind from a block

* 1 tsp salt

* 2 tsp sugar

* 100ml boiling water

* 1 tsp garam masala

* Splash of lemon juice

* 1 chilli (2 chillies for more heat)

* 1 small carrot, in chunks

* 1 small onion, roughly chopped

Directions:

1. If using a block of tamarind hydrate the tamarind by covering it with hot water and soak for 10 minutes. Using a fork mash to remove the flesh. Sieve and keep hold of the tamarind water.

2. Place tamarind, salt, sugar, garam masala, and water into a bowl and stir together.

3. Then put the chilli, carrot and onion into a food processor to chop finely.

4. Stir the finely chopped vegetables into the tamarind water.

5. Add a splash of lemon juice and stir together.

6. Refrigerate until required.

7. Check seasoning before serving and adjust if required.

https://youtu.be/PEXYw9M4ssQ

Aloo Pakora

4 servings

Ingredients:

* 1 medium size potato

* 100g gram flour, sieved

* 1 tbsp rice flour

* Salt as required

* ½ tsp carom seeds

* ½ cumin seeds

* 1 tbsp grated ginger

* ½ tsp red chilli powder

* 1 garam masala powder

* Pinch of fresh coriander, chopped

* ⅔ to ¾ cup water

* 1 tsp chaat masala powder for sprinkling on the pakoras

Directions:

1. Mix all the dry ingredients with water and check the seasoning, adjust if needed.

2. Peel and slice the potatoes thinly in rounds.

3. Heat oil for frying in a kadai or pan.

4. Dip each potato, slice in the batter and place it gently in hot oil - fry aloo pakoras until they are golden and crisp.

5. Remove with a slotted spoon and drain on paper towels to remove excess oil.

6. Repeat with the remaining aloo, cooking in batches.

7. Sprinkle with some chaat masala powder and serve with a mint chutney.

Vegetable pakora

4 servings

Ingredients:

Ingredients

* 100g gram flour, sieved

* 1 medium onion

* 3 medium potatoes

* 1 tsp of salt

* 2 tsp of garam masala

* 1 tsp of turmeric

* 2 chillies, finely chopped

* 1 tbsp ginger, grated (optional)

* Handful of coriander, chopped

* 2 tsp of dried fenugreek leaves

* 1 tsp of cumin seeds

* ½ tsp of red chilli powder

* Water

* Oil for deep frying

Directions:

Heat up the oil in a karahi or wok to a medium heat.

Slice the onion lengthways very thinly and place in a bowl.

Peel and grate (or very finely chop) the potatoes into the same bowl. You can also use aubergines and cauliflower - chop into very small pieces.

Sprinkle all the dry spices and freshly chopped coriander, chillies and ginger into the bowl and then sieve in the gram flour - mix together using your hands.

Add a small amount of water a little at a time to create a thick batter that coats all the vegetables. Squeeze the mixture through your fingers to ensure all the spices mix through. Do not leave the batter and vegetable mixture for too long before cooking.

Test your oil is hot enough by dropping a little batter into the oil. If it browns and rises immediately then it is ready. Very carefully drop in spoonfuls of the mixture into the oil and fry until golden brown.

Using a slotted spoon move the pakora around, be careful not to overcrowd the karahi.

Once golden brown and crisp remove from the oil and set on some kitchen paper.

YouTube video:

https://youtu.be/LjehN1HJT6M

https://www.harighotra.co.uk/vegetable-pakora-recipe

Buddha bowl

2 servings

Ingredienser

1.5dL quinoa

2.5dL vann

1dl eplesidereddik

1 klype salt