Moroccan Chicken Tacos

It may not be Tuesday but it’s TACO TIME!!! Make amazing tacos that family and friends will craze and love for future events!!! The prep time is a little longer due to you are making your own salsa and your own rub for the chicken, but it’s well worth the adventure.

To make salsa:

In a bowl, mix all the ingredients for the salsa and season

to taste with salt and pepper. Allow the mixture to rest

in the fridge while you prepare the chicken.

To make chicken tacos:

Set the oven to 420°F (215°C).

Combine all the spices for the chicken rub with 1

tablespoon of olive oil, and rub on the chicken breasts.

Heat a non-stick frying pan on medium heat, and sear the

chicken breasts for 3 minutes on each side. Then place

the chicken on a baking tray, and bake it in the oven for

8-10 minutes or until cooked through.

Heat up the tortillas in a hot oven or on a pan. Chop the

cooked chicken, and assemble the tacos.

Before serving, garnish the tacos with chopped parsley and hot (if using).

For the salsa:

  • 1 medium cucumber, chopped
  • 3 tomatoes, chopped
  • 1⁄2 red onion, finely chopped
  • 2 tbsp. parsley, chopped
  • 1 tbsp. olive oil
  • 1 lemon, juice only


Spices for chicken rub:

  • 1 1⁄2 tsp. cinnamon
  • 2 tsp. smoked paprika
  • 1 tsp. fresh ginger
  • 1 tsp. turmeric
  • 1⁄2 tsp. ground nutmeg
  • 1 tsp. ground cumin
  • 1 tbsp. olive oil


For the tacos:

  • 14 oz. (400g) chicken breast
  • 8 small whole wheat tortillas
  • handful parsley, chopped
  • spicy sauce, optional


Serves: 4
Prep: 20 mins
Cook: 13 mins

Nutrition per serving:

351 kcal
14g Fats
28g Carbs
29g Protein

Mediterranean Tuna Salad

Try this high protein mix!  just the perfect taste for a summer picnic. It’s cool, refreshing and zesty flavor will make you crave sunshine and a cool breeze. Great for parties too! 

  • In a medium bowl, add the tuna, celery, roasted red pepper, artichokes, red onion, parsley, basil and capers. Drizzle with lemon juice and 1 tablespoon of olive oil. Gently toss to combine. Season with salt and pepper.
  • Toast your bread and then pile the tuna salad on top of each piece of toast. Serve immediately.
  • 1 1⁄2 cans tuna in brine (5.2oz./150g)
  • 1 stalk celery
  • 1⁄4 cup (40g) roasted red peppers, chopped
  • 1⁄2 can (7 oz./200g)artichoke hearts, chopped
  • 1⁄2 red onion, diced
  • 4 tbsp. parsley, chopped
  • 4 tbsp. basil leaves, chopped
  • 2 tbsp. capers, drained
  • 1 tbsp. lemon juice
  • 2 tbsp. extra virgin olive oil
  • 1⁄4 tsp. sea salt
  • 1⁄4 tsp. black pepper
  • 2 slices whole grain bread


Serves: 2
Prep: 10 mins
Cook: 0 mins

Nutrition per serving:

364 kcal
17g Fats
24g Carbs
31g Protein

Lemon Raspberry Chia Pudding

It’s getting hot hot hot… So why not a sweet cool treat?! Lemon Raspberry Chia Pudding, is a sweet delicious way to enjoy the heat and can be a great way to start your day. The macros are fantastic and personally I like it in place of oatmeal in the mornings. Take a few minutes to make it before bed and enjoy the next morning.

WHAT YOU NEED TO DO

  • Combine all ingredients in a large, sealable container. Make sure all chia seeds are mixed in well.
  • Let sit overnight or for at least eight hours. Serve cold with toppings of choice.

Serves: 2
Prep: 5 mins
Chill: 8 hrs

Nutrition per serving:

339 kcal
19g Fats
39g Carbs
10g Protein

WHAT YOU NEED

  • 2 cups (470ml) unsweetened almond milk
  • 1⁄2 cup (85g) chia seeds
  • 1⁄2 lemon, zest and juice
  • 1⁄2 tsp. vanilla extract
  • 1 cup (65g) raspberries,fresh or frozen
  • 1 tbsp. honey

Zucchini Banana Bread

This week’s recipe is “Plant Based” gluten free tasty treat! A sweet treat on a classic. Banana Bread! The cooking time is a little long so this would be a great weekend recipe to prepare for the week to come. Satisfy that midday or late night sweet tooth with a slice of zucchini heaven! Bon-Appetit! 

WHAT YOU NEED TO DO

  • Preheat the oven to 350°F (180°C). Line a 9×5-inch loaf pan with parchment paper.
  • In a large bowl, stir together zucchini, banana, sugar, oil, vanilla, and egg. In a medium bowl, whisk together flour, cinnamon, baking soda, and salt. Add the flour mixture to the zucchini mixture, and stir well to combine.
  • Spoon batter into prepared pan. Bake for 55-60 minutes until an inserted wooden spoon comes out clean. Cool in the tin for 10 minutes, then remove from the pan and cool on a wire rack.

WHAT YOU NEED

  • 1 zucchini, grated
  • 1 medium banana
  • 3⁄4 cup (150g) cane sugar
  • 1⁄4 cup (60ml) extra virgin olive oil
  • 1 tsp. vanilla extract
  • 2 eggs
  • 2 cups (200g) oat flour
  • 1 tsp. cinnamon
  • 1 tsp. baking soda


Serves: 12
Prep: 10 mins
Cook: 60 mins

Nutrition per serving:

196 kcal
7g Fats
29g Carbs
5g Protein

Feeling Smooth for Mango Smoothies!

We’re going short and sweet today with another sweat nutrient packed smoothie recipe. This one is a little more on the tropical side as we throw in some delicious mango! 

WHAT YOU NEED TO DO:

Blitz all ingredients in a blender until smooth. Serve immediately.

WHAT YOU NEED:

  • 1 cup (160g) frozen mango
  • 1⁄2 banana, sliced
  • 1⁄2 cup (120ml) unsweetened almond milk
  • 1 tbsp. almond butter
  • 1 scoop (25g) vanilla protein powder


Serves: 1
Prep: 5 mins
Cook: 0 mins

Nutrition per serving:
349 kcal
11g Fats
43g Carbs
25g Protein

Breakfast Burritos

The best way to eat on the go! The Breakfast Burrito! One of my favorite meals to make when I’m on the go. Folded up tight and easy to eat while you run out the door to that early gym sesh, work meeting, dropping the kids off, or when you just want to have an extra hand free while you organize your day. 

  • Prepare the guacamole by mixing the mashed avocado with

the diced tomato and onions. Drizzle with lime juice and

season with salt and pepper to taste.

  • Heat a dry, non-stick pan over medium heat and cook the

bacon until crispy, then set aside. In the same pan, make

the scrambled eggs.

  • Heat a grill pan over medium heat and assemble the

burrito. Divide everything between the two wraps, layering

the guacamole, cooked eggs, and crispy bacon. Fold all the

sides in and place them on the grill pan.

  • Grill for about 2-3 minutes on each side until browned.

Serve hot or cold.

Serves: 2
Prep: 5 mins
Cook: 15 mins

Nutrition per serving:

518 kcal
36g Fats
31g Carbs
20g Protein

  • 1 avocado, mashed
  • 1 tomato, diced
  • 1 tbsp. shallot, diced
  • 1⁄2 lime, juiced
  • 3 eggs
  • 2 slices organic bacon
  • 2 whole wheat tortilla

Shrimp Couscous Salad

Good day TQF followers, another amazing and nutritious recipe for you guys to all try. This one is for my shrimp lovers and let’s be honest, who doesn’t like shrimp?! A quick personal tip you have access… Trader Joe’s has a great Argentina Red Shrimp in the frozen section for a decent price and it tastes amazing. Now,  let’s get cook’n. 

What you need to do:

  • In a bowl, mix together shrimps, 1 tablespoon of olive oil, and mixed herbs. Season with salt and pepper and let it marinate while you cook the couscous.
  • Heat the remaining 1 tablespoon of oil in a pan over high heat; once hot, toss in bell peppers. Sear for 3-4 minutes, or until the edges are browned.
  • Remove from the pan and set aside.
  • In the same pan, add the shrimps and cook for 3-4 minutes, stirring often, until cooked through. Remove from the pan and set aside.
  • Reduce the heat to medium, and let the pan cool slightly. Add couscous and toast for 1 minute. Season with mixed herbs and add in the minced garlic. Mix well.
  • Now pour in the chicken stock, then reduce the heat to a low simmer.
  • Cook covered for 6-8 minutes, until most of the liquid has been absorbed.
  • Add in the chopped tomatoes, cooked shrimps, peppers, lemon juice and zest. Stir well, then cover to cook for another 5 minutes until everything is heated.
  • Garnish with basil and serve

What you need:

  • 11.5 oz. (330g) shrimps, raw
  • 2tbsp.oliveoil
  • 1 1⁄2 tsp. mixed herbs
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 cup (160g) couscous, uncooked
  • 1 1⁄2 tbsp. mixed herbs seasoning
  • 1 tbsp. garlic, minced
  • 1 cup (240ml) chicken stock, hot
  • 1 can (14oz. /400g) chopped tomatoes
  • 1 tbsp. lemon zest 
  • 1 lemon, juice only
  • bunch fresh basil


Serves: 4 
Prep: 10 mins 
Cook: 25 mins

Nutrition per serving: 

349 kcal 
8g Fats
44g Carbs 
25g Protein

Eggplant Beef Marinara

Get those eggplants ready! Yes, eggplant is more than just an emoji on your phone, it’s actually a highly nutritious purple vegetable that is pretty easy to grow on your own in a garden. Plus it being purple in color with a lot of foods are not, it’s a great way to introduce a new color to your food rainbow. So enjoy this colorful, meaty and delicious meal!

WHAT YOU NEED TO DO

  • Preheat oven to 400°F (200°C).
  • Cut each eggplant in half lengthwise. Using a knife, cut the flesh of each eggplant in a cross-hatch pattern; be careful not to cut through the skin. Place the eggplant halves on a baking tray, flesh side up. Drizzle with olive oil and season with salt and pepper. Then, bake for about 30 minutes until soft.
  • In the meantime, prepare the beef marinara sauce. Heat a dry, non-stick pan over medium-high heat and cook the ground beef for 5-6 minutes until browned. Add in the onion and garlic, and cook for another 3-4 minutes.
  • Next, add in the diced tomatoes, tomato paste, and rosemary, then bring to a boil. After bringing to a boil, reduce heat to low. Continue simmering until eggplant is ready, which should take around 20 minutes.
  • Remove the eggplant from the oven, and scoop out the center, leaving enough meat inside the skin to hold its shape. Chop the removed flesh, and add to the beef, mixing well.
  • Spread 1⁄4 of the beef marinara sauce over each eggplant half, and sprinkle each with cheese.
  • Place the stuffed eggplant back into the oven, and continue to cook for about 10 more minutes until lightly browned.

Serves: 4 Prep: 15 mins Cook: 40 mins

Nutrition per serving: 359 kcal 18g Fats 24g Carbs 27g Protein

WHAT YOU NEED

  • 2 eggplants
  • 1tbsp.extravirginoliveoil 
  • 14 oz. (400g) extra lean ground beef
  • 1 medium yellow onion,chopped
  • 2 garlic cloves, minced
  • 1 cup (200g) diced tomatoes 
  • 2 tbsp. tomato paste
  • 1 tsp. dried rosemary
  • 1⁄2 cup (50g) cheddar cheese, grated

Skip the Take Out & Try This: Beef & Broccoli Bowl

Skip the Take Out & Try This: Beef & Broccoli Bowl

Tired of spending the money on order Chinese or is your favorite buffet closed down or just hard to get to due to Covid-19 regulations?! Well, save the time and the wallet and make one of everyone’s favorites right at home… with plenty of left over to enjoy! 

Let’s Get Cookin’

  • Slice the steak into ¼ inch-thick pieces about 2 inches in length.
  • To make the sauce, mix together the soy sauce, ginger, stock, arrowroot and sugar. Set aside.
  • Set a large nonstick skillet over medium heat and add the olive oil. Once oil is warm, add the garlic and cook for 1-2 minutes, being careful not to burn the garlic.
  • Increase the heat to medium-high and add pieces of sirloin. Cook for 3-4 minutes. Until the outer edges of the steak are seared.
  • Reduce the heat to medium, then pour in the sauce. Stir immediately so the sauce does not clump, then add the broccoli florets.
  • Cook, stirring, for 2 minutes, then remove the skillet from the heat and allow the residual heat to cook everything through for about 4 minutes. Garnish with green onions and lime wedges just before serving.


Optional (Macros not included): Add white rice to the mix!

Prep Time: 5min    Cook Time: 15min    Makes: 5 servings

Serving Size: ⅕ of recipe    Calories: 263    Protein: 21g    Carbs: 15g    Fat: 14g

 

Prep: 

1 pound boneless sirloin or lean flank steak, sliced into thin strips.

For the Sauce:

  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon peeled and minced ginger
  • ½ cup low-sodium beef stock
  • 1 ½ tablespoon arrowroot powder
  • 3 tablespoons coconut sugar 
  • 1 tablespoon olive oil
  • 1 ½ tablespoon garlic(or more if you love garlic like I do)
  • 4 cups broccoli 

Garnish:

Sliced green onions, lime wedge

Chocolate… Zucchini… Muffins

Need I say more?! Who knew you could make tasty muffins from a zucchini. This is an easy treat to make and it only takes 30min. Can be a fun little treat added to any bake sale or party table! Enjoy 

WHAT YOU NEED TO DO

Preheat oven to 350°F (180°C).

In a large bowl, combine almond meal, coconut flour, cocoa powder, baking soda, baking powder, and sea salt.

In a separate bowl, combine mashed banana, almond milk, eggs, honey, and vanilla extract.

Add the wet mixture to the dry mixture and stir to combine.

Place grated zucchini between two layers of paper towel and squeeze out excess liquid, and then add to the batter.

Grease a 12-cup muffin tin or place a muffin liner in each and distribute batter evenly between cups. Bake for 25 minutes or until the tops spring back when touched.

Let cool for 10 minutes before removing and placing onto a wire rack to cool completely.

WHAT YOU NEED

  • 2 cups (240g) almond meal • 4 tbsp. coconut flour
  • 1⁄2 cup (50g) unsweetened cocoa powder
  • 1⁄2 tsp. baking soda
  • 1tsp. baking powder, gluten free
  • 1⁄2 tsp. sea salt
  • 1 large ripe banana, mashed
  • 1⁄4 cup (60ml) unsweetened almond milk
  • 3 eggs
  • 1⁄4 cup (60ml) honey
  • 1 tsp. vanilla extract
  • 1 zucchini, grated (about 1 cup)

 

Makes: 12

Prep: 10min

Cook: 25min

 

Calories: 181

Protein: 7g

Fats: 12g

Carbs: 15g