All posts by JennyOsborne

My name is Jenny Osborne, the founder of JennyOsborneBlog and some other blogs, I am dedicated to giving you the very best of quality living, with a focus on giving you healthy recipes you can try at home every day. Do you have a question or got advice for me? send email to jennyosborneblog@gmail.com

Pork Belly: Slow Roasted With Fennel, Serves 4.

Slow-Roasted Pork Belly With Fennel.

Pork is very sweet meat, so it’s nice to add the vibrant aniseed flavour of fennel. You have got to take your time cooking pork belly, making sure the crackling on top is beautifully roasted while the meat beneath braises gently in the pan’s juices.

Cutting diamonds in the skin allows the seasoning to really penetrate, and although it may seem odd, adding more salt after you have seared it really helps the skin to crisp up. Serve with dauphinoise potatoes and broccoli.

Ingredients for slow-roasted pork belly.

1kg pork belly

Sea salt and black pepper, to taste

1 fennel bulb, trimmed and roughly sliced

4 fresh bay leaves

3 garlic cloves, peeled and bashed

1 tsp cardamom pods, bashed

4 star anise

1 tbsp fennel seeds

Olive or avocado oil

325ml white wine

500-750ml chicken or vegetable stock (depending on the size of your pan)

1 tbsp wholegrain mustard.

Preparations of slow-roasted pork belly.

  1. Preheat your oven to 180 C.
  2. Score the pork belly skin diagonally in a diamond pattern at 1 1/2cm intervals. Season generously with salt and pepper, rubbing it well into the skin.
  3. Put the fennel, bay leaves, garlic, cardamom, star anise and half the fennel seeds into a hot roasting tray on the hob with a little oil and heat for about 2 minutes until aromatic. Push to the side of the tray, then add the pork, skin side down, cook for at least 5 minutes until turning golden brown. Turn the pork over, season the skin again with salt and sprinkle with the remaining fennel seeds. Pour in the wine to deglaze the pan, scraping up the bits from the bottom (be careful not to get the skin of the pork wet.) Bring to boil, then pour in enough stock to come up to the layer of fat just below the skin and allow to boil again.
  4. Transfer the tray to the preheated oven and cook for 2 1/2 hours.
  5. Transfer the meat to a warm plate and set aside to rest. Meanwhile, spoon off any excess fat in the roasting tray or drag a slice of bread along the surface of the cooking juices to absorb it. Heat the tray on the hob, adding the mustard. Mix in with a whisk, then taste and adjust the flavours as necessary. Remove the star anise and cardamom pods and pour the sauce into a jug. Serve the rested pork with the sauce alongside.

Enjoy your delicious pork belly while war.

Pork Chops With Peppers: Sweet And Spicy Recipe, Serves 2.

Pork Chops With Pepper.

You will be amazed at how two such simple things = pork chops with peppers can taste so good together. The sweet and sour peppers really cut through the richness of the beautifully sauteed chops and make for a really good, quick supper dish. As always when frying chops, leave them to rest as long as you cooked them so that they can tenderise and reabsorb their juices.

Ingredients for pork chops with pepper.

2 pork chops, about 200g each

Olive oil, for frying

2 garlic cloves, skin on, crushed

Small bunch of thyme

Butter

For the sweet and sour peppers.

Olive oil, for frying

1 red onion, peeled and sliced

2 red peppers, deseeded and thinly sliced

Sea salt and freshly ground black pepper

1 tbsp caster sugar

3 tbsp red wine vinegar

1 tbsp extra virgin olive oil

Small bunch of basil, leaves shredded.

Preparations of pork chops.

  1. First, prepare the peppers. Heat a little olive oil in a large frying pan, then add the onion and peppers. Season with salt and pepper, add the sugar and saute over high heat for 4-5 minutes until soft and coloured. (Make sure you can hear the vegetables hissing in the pan. If not, the pan isn’t hot enough and you are in danger of boiling the vegetables instead of frying them.)
  2. Add the vinegar and let it bubble for a minute or two until it has reduced and the peppers are soft. Turn down the heat, add the tablespoon of extra virgin olive oil and cook for a further 2-3 minutes. Stir in the shredded basil and continue to cook for 30 seconds, then turn off the heat. Decant into a bowl and set aside to infuse. Wipe the pan clean, ready to cook the pork.
  3. Using a sharp knife, make cuts into the fat of the chops, about 5mm deep and at 3-4cm intervals, making sure you don’t cut into the meat. (This will stop the meat from curling up during cooking and will make it cook more evenly.) Season the chops really well on both sides, pushing the seasoning into the meat.
  4. Place the cleaned-out frying pan over high heat until hot and add a dash of oil. Add the chops, garlic and thyme and fry for 2-3 minutes until coloured. Turn and fry for a further 2-3 minutes on the other side, pushing the thyme under the chops and breaking up the garlic a little.
  5. Towards the end of cooking time, add 3 knobs of butter and baste the chops with it as they are cooking, to speed up the cooking process and keep the chops moist. (Push the fatty edge of the chops towards the back of the pan to help render the fat.) Squeeze the garlic out of its skin and place it with herbs on top of the chops.
  6. Transfer the chops to a plate, and rest for 5-10 minutes, spooning over the basting butter now and again.
  7. Serve the chops on top of the peppers with the resting juices and a little juice from the pepper.

Enjoy your meal while warm.

Steak Sandwiches: Full Flavoured And Blissful Recipe, Serves 4-6.

Steak Sandwiches, A Belly-Filling Recipe.

These are effectively very posh steak sandwiches/burgers. You take a rare beef fillet, add homemade relish and mustard mayonnaise, and sandwich it between two pieces of toasted ciabatta.

Heaven! It is very important to start the beef on the hob because the meat that goes straight into the oven looks boiled rather than beautifully caramelised.

Ingredients For Steak Sandwiches.

Olive oil, for frying

700g fillet of beef

1 whole head of garlic, cut in half horizontally

3-4 thyme sprigs

Butter

Sea salt and freshly ground black pepper

1 baby gem lettuce, to serve.

For the spicy tomato relish.

Olive oil, for frying

1/2 red onion, peeled and finely chopped

2 red chillies, deseeded and chopped

250g mixed red and yellow cherry tomatoes, halved

1-2 tsp sherry vinegar, to taste

A small handful of shredded basil leaves.

For the mustard mayonnaise.

3 tbsp good-quality mayonnaise

3 tbsp wholegrain mustard

For the toasted ciabatta.

12 slices of ciabatta/bread, about 1.5cm thick

2-3 tbsp olive oil.

Preparations of steak sandwiches.

1. Preheat your oven to 200 C.

2. Heat a large ovenproof frying pan until hot and add a glug of olive oil. Grind a generous amount of salt and pepper onto a board and roll the fillet in the seasoning.

3. Fry over high heat for 1-2 minutes on each side until gently coloured all over, including the ends. Add the garlic and thyme sprigs, heat for a minute, then set the beef on top of them. Add a couple of knobs of butter, spooning it over the steak to baste.

4. Place the beef in the preheated oven and roast for 15-17 minutes until rare or medium-rare. It should feel springy when pressed. Remove from the oven, cover loosely with foil and leave to rest for 15 minutes, basting now and again with juices from the pan.

5. Meanwhile, make the relish. Heat 2 tablespoon olive oil in a large frying pan, add the onion and chillies and fry over medium heat for about 5 minutes until softened.

Stir in the tomatoes, then season and cook for 6-8 minutes until the tomatoes are beginning to collapse. Add the vinegar and stew down over medium heat for about 6 minutes until reduced to a rough relish consistency. Remove from the heat, stir in the basil leaves and season well. Tip into the serving bowl and set aside.

6. Combine the ingredients for the mustard mayonnaise. Season, then spoon into a serving bowl and set aside.

7. To make the toast, heat a griddle pan until smoking hot. Drizzle the sliced ciabatta/bread with the olive oil, season and griddle for 1-2 minutes until golden on both sides. Repeat until all the bread is toasted and then place on a serving platter.

8. To serve, thickly slice the rested fillet of beef, place on a platter and put on the table with the toast, mayonnaise, relish and lettuce leaves to be assembled.

Enjoy your delicious meal.

Roasted Squash Houmous: Easy To Prepare, Serves 8-10.

Roasted squash houmous, a light lunch for your belly.

Enjoy this roasted squash, just as there is no universal curry powder, nor is there a universal ras el hanout in Arabic, which means ‘head of the shop’ it is traditionally a blend of the best spices a merchant has to offer. Combined with chickpeas, roasted squash and tahini, served with pitta, it makes a lovely dip to accompany drinks, or a salad. This is a light lunch you will enjoy.

Ingredients For Roasted Squash Houmous.

1 butternut squash, about 850g, peeled, deseeded and cubed

2 garlic cloves, bashed

3cm piece of fresh root ginger, peeled and finely chopped

Olive oil

1 tbsp tahini

1 x 400g tin chickpeas, drained and rinsed

Juice of 1/2 lemon

Sea salt and freshly ground black pepper

Warmed or griddled pitta bread or flatbread, to serve.

For the ras el hanout spice blend.

1 cinnamon stick

1 tsp cloves

1 tbsp coriander seeds

1/2 tbsp fenugreek seeds

1/2 tbsp fennel seeds

1 tbsp mustard seeds

1/2 tbsp cumin seeds

1 tsp paprika

Preparations.

  1. First, make the spice blend. Break the cinnamon stick into pieces. Place in a dry pan with cloves and seeds and toast over medium heat for about 1 minute, until aromatic and the seeds are popping (shake the spices in the pan as you heat them to prevent them from burning).

2. Once toasted, remove from the heat, and add the paprika. Place in a spice grinder, blender or mortar and grind until the mixture is a powder- sift it if necessary. This spice blend will last 3 months if stored in an airtight container.

3. Preheat the oven to 180 C.

4. Make the houmous. In a large mixing bowl, mix the cubed squash, garlic cloves and ginger with 2 tablespoons of olive oil and 1 tablespoon of the spice mix. Season with salt and pepper and scatter in a single layer in a roasting/baking tray. Place in the preheated oven and cook for 30 minutes until tender all the way through.

5. Once the squash is soft, add the contents of the tray to a blender, discarding the garlic skins. Add the tahini, chickpeas and a squeeze of lemon juice along with 2 tablespoons of olive oil. Blend until smooth. Taste and adjust the seasoning as necessary- you might need some extra lemon juice at the end.

6. Transfer the houmous to a bowl and sprinkle with a little of the spice mix. Drizzle with olive oil and serve with warmed or griddle pitta bread on the side.

Enjoy your houmous.

Fish Pie; The Number 1 Trending Soul-Satisfying Recipe.

Delicious Fish Pie.

I can never understand why most fish pie recipes require you to pre-cook the fish in milk, then subject it to 30 minutes in the oven.

No wonder the fish is often chewy or turned into mush. A nicer and much quicker way is to bake it from raw.

Invest in a bottle of Noily Prat, that, rather than the type of stock, is what gives the sauce its flavour.

Ingredients for fish pie.

2 large shallots or 1 onion, peeled and chopped

2 tbsp olive oil

40g butter

1 large thyme sprig, leaves only

4 tbsp Noily Prat or dry vermouth

2 tsp Pernod (optional)

4 tbsp plain flour

250ml fish, chicken or vegetable stock (a stock cube works fine)

200ml milk

4 tbsp double cream

3 tbsp chopped fresh parsley

180g skinless salmon fillets

250g skinless cod or haddock fillets

200g queen scallops

150g king prawns

1 tbsp fresh lemon juice

Sea salt and freshly ground black pepper.

For The Mashed Potato Topping.

750g Desiree potatoes, peeled

75g butter, cubed

50ml hot milk

2 large egg yolks

75g medium cheddar cheese, grated.

Preparations for fish pie.

  1. Preheat the oven to 200 C. Grease a shallow (about 2-litre capacity) pie dish.
  2. Start by making the mashed potato for the topping. Chop the potatoes into chunks and cook in boiling salted water until tender. Drain well and push through a potato ricer, or mash until smooth. Add the butter and hot milk and mix until well incorporated. Allow cooling slightly, then stir in the egg yolks. Season well and set aside.
  3. Saute the shallots or onion in the oil and butter with the thyme leaves for about 5 minutes until softened. Add the Noily Prat and Pernod (if using), then cook for 4-5 minutes until reduced right down.
  4. Stir in the flour and cook for a minute or so. Heat the stock in a small pan or a jug in the microwave. Gradually stir it into the shallot mixture with a wooden spoon until smooth, and boil for another 5 minutes until reduced by a third. Mix in the milk, lower the heat and simmer for a few more minutes. Season well, then add the cream and parsley.
  5. Meanwhile, cut the salmon and cod into bite-sized chunks and scatter them in the pie dish with the scallops and prawns. Sprinkle with the lemon juice and seasoning. Put the dish on a baking sheet.
  6. Pour over the sauce and mix with a fork. Spread the mashed potato on top and fluff it up with a fork. Scatter with the grated cheese and put the pie in the oven immediately. Bake for 10 minutes, then turn the oven down to 180 C and bake for another 20 minutes, turning it browns unevenly. Allow standing for 10 minutes before serving.

Enjoy your meal.

Mussels With Celery And Chilli; 1 Way To Prepare This Finger-Linking Recipe.

Mussels with celery and chilli.

If you are worried about sustainability, the one seafood you can eat with a totally clear conscience is mussels. This recipe is a reworking of a classic moules marinieres. Just be sure to eat it with some good bread to soak up all the fantastic juices.

Ingredients For Mussels With Celery.

1kg fresh mussels

olive oil, for frying

3 spring onions, trimmed and chopped

1 banana shallot, peeled and thinly sliced

1 celery stick, trimmed and finely diced

2 garlic cloves, peeled and thinly sliced

1 fresh red chilli, deseeded and finely chopped

4 thyme sprigs, leaves only

1 bay leaf

1-2 tbsp vermouth

150ml dry white wine

2 tbsp creme fraiche

Small bunch of flat-leaf parsley, roughly chopped

Sea salt and freshly ground black pepper

Crusty bread, to serve.

Mussels With Celery preparations.

  1. To test that mussels are okay to eat, place them in a sink or large bowl of cold water. Throw away any that do not close when tapped against a hard surface. Drain the mussels and remove the beards.
  2. Heat a large, heavy-based saute pan or shallow saucepan over high heat. Add a good glug of oil and fry the spring onions, shallot, celery, garlic, chilli, thyme and bay leaf together. Cook for 2 minutes, shaking the pan until the shallot and celery start to become tender.
  3. Add the mussels to the pan and shake over very high heat for about 30 seconds. Cover tightly with a lid and leave to steam for 1-2 minutes, shaking the pan now and again. When the mussels begin to open add the vermouth and wine and continue to cook, uncovered, for a further 1-2 minutes to reduce the liquid. Cover and cook for a final 30-60 seconds until the mussels have completely opened. Discard any that remain shut at the end of cooking.
  4. Add the creme fraiche and parsley to the pan, then taste and adjust the seasoning as necessary. Cover the pan and shake to combine the flavours. Remove the lid, stir, and serve immediately with plenty of crusty bread.

Enjoy your meal.

Lemon Curd Treacle Tart: The Number 1 Vitamin-Rich Tart.

  How to make lemon curd treacle tart.

For me, I love the tangy sharpness that lemon curd adds to this classic lemon curd treacle tart. Do make sure the pastry base is well-cooked before you add the curd or it will go soggy and take the tart out of the oven while it still has a slight wobble. It will firm up more as it cools, the best lemon curd treacle tart.

INGREDIENTS FOR LEMON CURD TREACLE TART.

450g golden syrup

60g butter, melted

70ml double cream

Zest and juice of 1 lemon

150g white breadcrumbs

3 large egg yolks

3 tbsp lemon curd

              FOR THE SWEET PASTRY.

125g unsalted butter, softened to room temperature

90g caster sugar

1 large egg

250g plain flour

       INSTRUCTIONS.

  1. First, make the sweet pastry. Place the butter and sugar in a food processor and whisk until just combined. Add the egg and whiz for 30 seconds.
  2. Tip in the flour and process for a few seconds until the dough just comes together. ( Do not overprocess or it will become tough.) Add a little ice-cold water (around a tablespoon) if the dough seems too dry.
  3. Knead the dough lightly on a floured surface and shape it into a flat disc. Wrap in cling film and chill for 30 minutes before rolling out.
  4. To make the tart, roll out the pastry on a lightly floured surface to a large round of 1 pound coin thickness. Use to line a loose-bottomed tart tin (23-24cm), leaving some excess pastry overhanging the rim. Chill for 30 minutes. Meanwhile, preheat the oven to 190 C.
  5. Line the pastry case with baking paper and ceramic baking beans or uncooked rice and bake ‘blind’ for 15-20 minutes until the base is cooked through. Carefully remove the beans and paper and allow the pastry to cool a little. While still warm, cut off the excess pastry to level with the rim of the tin. Lower the oven settings to 140 C.
  6. To make the filling, gently heat the golden syrup in a saucepan along with the butter. (Be careful not to boil this-just allow the butter to melt.)
  7. When the butter has melted, stir in the cream, lemon zest and juice, breadcrumbs and egg yolks. Mix well.
  8. Spread the lemon curd over the base of the baked pastry case, then pour in the filling. Dress the top in sliced lemon.
  9. Bake for 30-40 minutes until the top has just set but the centre is slightly wobbly when you shake the tin gently. It should still feel slightly soft in the centre.
  10. Let the tart cool completely before slicing and serving.

Enjoy!

Beef Wellington: 1 Of The Best Way To Make The Simply-Tantalizing Wellingtons.

               How to make beef wellington.

You can dress up a beef wellington with foie gras, cep mushrooms, or even truffles, but in my opinion, that beautiful fillet of beef should always be the star. The plot here is in wrapping the mushrooms and beef with Parma ham. Tha seals in the juices and stops the pastry from going soaked.

      INGREDIENTS FOR 4 SERVINGS.

2 x 400g beef fillets

Olive oil, for frying

500g mixture of wild mushrooms, cleaned

1 thyme sprig, leaves only

500g puff pastry

8 slices of Parma ham

2 egg yolks, beaten with 1 tbsp water and a pinch of salt

Sea salt and freshly ground black pepper to taste.

          FOR THE RED WINE SAUCE.

2 tbsp olive oil

200g beef trimmings (ask the butcher to reserve these when trimming the fillet)

4 large shallots, peeled and sliced

12 black peppercorns

1 bay leaf

1 thyme sprig

Splash of red wine vinegar

1 x 750ml bottle red wine

750ml beef stock.

Beef Wellington

INSTRUCTIONS.

  1. Wrap each piece of beef tightly in a triple layer of cling film to set its shape, then chill overnight.
  2. Remove the cling film, then quickly sear the beef fillets in a hot pan with a little olive oil for 30-60 seconds until browned all over and rare in the middle. Remove from the pan and leave to cool.
  3. Finely chop the mushrooms and fry in a hot pan with a little olive oil, thyme leaves and some seasoning. When the mushrooms begin to release their juiced, continue to cook over high heat for about 10 minutes until all the excess moisture has evaporated and you are left with a mushroom paste (known as duxelle). Remove the duxelle from the pan and leave to cool.
  4. Cut the pastry in half, place it on a lightly floured surface and roll each piece into a rectangle large enough to envelop one of the beef fillets. Chill in the refrigerator.
  5. Lay a large sheet of cling film on a work surface and place 4 slices of Parma ham in the middle, overlapping them slightly, to create a square. Spread half the duxelle evenly over the ham.
  6. Season the beef fillets, then place them on top of the mushroom-covered ham. Using the cling film, roll the Parma ham over the beef, then roll and tie the cling film to get a nice, evenly thick log. Repeat this step with other beef fillets, then chill for at least 30 minutes.
  7. Brush the pastry with the egg wash. Remove the cling film from the beef, then wrap the pastry around each ham-wrapped fillet. Trim the pastry and brush all over with the egg wash. Cover with cling film and chill for at least 30 minutes.
  8. Meanwhile, make the red wine sauce. Heat the oil in a large pan, then fry the beef trimmings for a few minutes until browned on all sides. Stir in the shallots with the peppercorns, bay leaf and thyme and continue to cook for about 5 minutes, stirring frequently, until the shallots turn golden brown.
  9. Pour in the vinegar and let it bubble for a few minutes until almost dry. Now add the wine and boil until almost completely reduced. Add the stock and bring it to boil again. Lower the heat and simmer gently for 1 hour, removing any scum from the surface of the sauce, until you have the desired consistency. Strain the liquid through a fine sieve lined with muslin. Check for seasoning and set aside.
  10. When you are ready to cook the beef wellingtons, score the pastry lightly and brush with the egg wash again, then bake at 200C for 15-20 minutes until the pastry is golden brown and cooked. Rest for 10 minutes before carving.
  11. Meanwhile, reheat the sauce. Serve the beef wellingtons sliced, with the sauce as an accompaniment.

Enjoy Your Meal.

Tomato Risotto: 1 Of The Best Way To Make Sticky-Delicious Tomato Risotto.

How to make tomato risotto.

  • The secret to making a good tomato risotto is to add your hot stock very gradually, stirring to make sure it has all been absorbed before adding the next ladleful.
  • This way you can control the consistency better and ensure the rice still has a slight bite to it – al dente, as the Italians call it- when you take it off the heat.
  • This classic risotto just needs a garnish of rocket or baby spinach. For a British twist, use spelt barley instead of rice- it has a lovely nutty flavour.

INGREDIENTS FOR 4 SERVINGS AS A STARTER OR 2 SERVINGS AS A MAIN COURSE.

3 tbsp olive oil

200g risotto rice

500ml chicken or vegetable stock

50g unsalted butter

250g cherry tomatoes, halved

100g mascarpone cheese

25g Parmesan cheese, grated

Sea salt and freshly ground black pepper, to taste.

INSTRUCTIONS FOR TOMATO RISOTTO.

  1. Heat the oil in a large frying pan over medium heat, add the rice and stir well to coat the grains in the oil. Bring the vegetable stock to the boil and add 1 ladleful of it at a time to the rice, stirring well after each addition, until the liquid has been absorbed and the rice is cooked, but still al dente. (This will take about 15-20 minutes.)
  2. Meanwhile, heat the butter in a small saucepan, add the tomatoes and gently cook for about 10 minutes until soft. Pass through a mouli or coarse sieve; alternatively, mash with a potato masher.
  3. When the rice is cooked, fold in the mascarpone cheese, Parmesan and tomato mixture, adjust the seasoning and serve.

Enjoy your meal, top with basil if desire.

HOW TO SERVE RISOTTO AS CAKE.

To remove the need for last-minute stirring, you can serve risotto as a cake. Make the risotto in advance, making it slightly beyond the al dente stage (about 20 minutes), then add the mascarpone, Parmesan and tomato. Spread the mixture out in a square tin lined with greaseproof paper, cover and chill for 2-4 hours. When ready to serve, heat 50g butter in a large frying pan. Cut the risotto cake into 4 squares and quickly pan-fry for about 3 minutes on each side until golden, taking care when you flip them over. Serve immediately.

1 Cod Fillet Equal To Simply Delicious Coconut Crusted Cod.

How To Make Coconut Crusted Cod.

This coconut crusted cod makes a lovely fuss-free super dish and is very quick to make. One large cod fillet makes an impressive centrepiece but you can just as well use four separate fillets of about 180 g each.

For a change from cod, try other fishes like haddock, hake or any other meaty white fish.

One of my new habits is clean eating, I topped my cod with broccoli while my friend added sweet potatoes to hers, try this healthy coconut crusted cod and you will be happy you did.

INGREDIENTS FOR FOUR SERVINGS.

4 cod fillets (about 180 g each)

4 tbsp shredded coconut

4 tbsp almond flour

1 head of large broccoli (chopped into florets)

2 eggs

2 tsp sea salt and pepper.

INSTRUCTIONS.

  1. Preheat the oven to 200 C/400 F. Line a baking sheet with parchment paper.
  2. Chop your broccoli head to florets and steam them.
  3. Once the broccoli is done, toss them in a bowl with butter, sea salt and pepper.
  4. In a small mixing bowl, add your shredded coconut, almond flour, sea salt and pepper to taste. Mix them well until everything is totally mixed.
  5. In a small bowl, break your eggs and beat them lightly, coat the cod fillets with the egg and gently place them in the coconut and almond flour.
  6. Cover the cod fillets with enough flour and place them on your prepared baking sheet.
  7. Place the baking sheet into your preheated oven and bake for 15-20 minutes or until the crust is golden brown.

Enjoy your meal topped with broccoli or add some sweet potato.

NUTRITIONAL VALUE PER SERVING.

Fat: 27 g

Carbs: 8 g

Net Carbs: 5 g

Protein: 51 g

Total Calories: 477 Calories.

 

1 Of The Best Way To Make Tantalizing Mexican Cauliflower Rice.

Mexican Cauliflower Rice.

Mexican cauliflower rice topped with avocado and spicy baked chicken, you need to add this to your weeknight rotation.

I could literally eat this riced cauliflower every day topped with vegetables, prawn, chicken or tortilla chips and that will be delicious too.

Grab this recipe and make yourself some healthy food.

What I love about this cauliflower recipe style of food is that it is not just healthy, but also a delicious one and has made cooking so much lighter, and taken me away from taking too much of unhealthy food in.

  INGREDIENTS FOR 2 SERVINGS.

2 cups of cauliflower rice

250 g of ground beef

1/2 cup chopped onions

1/2 can of diced tomatoes

1 avocado

1/2 baked chicken breast

1/2 cup shredded Mexican cheese

2 tbsp of coconut, avocado or olive oil.

INSTRUCTIONS.

Preheat your oven to 180 C, prepare a baking sheet and bake your spicy chicken for 35 minutes until chicken is cooked through and brown, once the chicken is done, slice it.

Then prepare ground beef. Heat your coconut/avocado oil in a large frying pan, once your oil is heated add your ground beef and cook for few minutes, just before the ground beef is done, add in the onions and cook for  3 more minutes.

Next, add the diced tomatoes and cauliflower rice and combine everything very well. Cook for 5 more minutes to allow the cauliflower to soften.

For the last two minutes add in the shredded cheese.

Serve with fresh avocado and spicy baked chicken on top.

Enjoy!

NUTRITIONAL VALUE PER SERVING.

Fat: 42 g

Carbs: 23 g

Net Carbs: 9 g

Protein: 42 g

Total Calories: 600 Calories

 

1 Of The Healthiest And Sweetest Keto Peanut Butter Smoothie.

The healthiest peanut butter smoothie I know.

Try this peanut butter smoothie, it is absolutely delicious and healthy. Make and sip all month for a great result on your diet. Peanut butter is super filling and satisfying, thanks to the high protein and fibre content. This will fill you up with high nutrients which is energy fuel.

Health Is Wealth.

This is a smoothie that contributes to your well-being and vitality, It will help you create a nutritionally balanced and health-friendly recipe.

This plump, juicy smoothie is not just delicious, but it’s also a healthy recipe at that.

INGREDIENTS FOR PEANUT BUTTER SMOOTHIE.

3 tbsp of peanut butter

1 tbsp of vanilla protein powder

1 cup of unsweetened almond milk

1 tbsp of chia seeds

A handful of ice.

INSTRUCTIONS.

  1. Pour the almond milk into your food processor or blender to avoid the ingredients sticking at the bottom of the processor.
  2. Next, whisk in the peanut butter, protein powder, chia seeds and ice.
  3. Turn on the blender, starting at a low speed and increase as needed.
  4. Once the liquid is even, pour it into cups and enjoy it immediately to maintain as many nutrients as possible.

NUTRITIONAL VALUE.

Fat: 31 g

Carbs: 21 g

Net Carbs: 13 g

Protein: 39 g

Total Calories: 495 Calories.