Mexican Rice & Beans

beanrice

Prep Time: 10 Minutes Cook Time: 20 Minutes Total Time: 30 Minutes Yield: 2-4 Servings

Ingredients

Rice Ingredients
1 cup rice
2 cups water
1 tablespoon oil
Pinch sea salt
Bean Ingredients
1-3 tablespoons oil
2 cups of onions, chopped
1 tablespoon plus 1 teaspoon garlic, minced
4 cocktail tomatoes, blended or 8 tablespoons
diced organic canned tomatoes, blended
1 jalapeno, cut length-wise and seeded (keep seeds for more spice)
1 can navy beans, drained and rinsed
1 bay leaf
1⁄4 teaspoon sea salt or to taste
1 teaspoon oregano
1⁄2 teaspoon cumin
1⁄2 cup cilantro

Directions

Rice Method

1. Rinse the rice until water runs clear.
2. Warm the oil over medium-high heat.
3. Add the rice stirring frequently for approximately 2-3 minutes.
4. Add 2 cups of water. Stir and reduce the heat. Cover and simmer for 20 minutes or until all the water has absorbed.
5. Once all the water has absorbed, turn the heat off and fluff the cooked rice with a fork.
6. Remove from heat, cover and set-aside until ready to serve.

Bean Method
1. Warm oil in large pan over medium-high heat.
2. Add the onions and sauté until soft, then add minced garlic and jalapeno and saute until fragrant (be sure not to burn garlic) then add blended cocktail tomatoes.
3. Continue to stir until tomato texture begins to change consistency (5-10 minutes).
4. Add beans and combine well. Continue to cook for few minutes on medium-low to warm the beans.
5. Transfer to a serving dish and remove bay leaf and jalapeno if desired and mix fresh cilantro throughout.

Serving Tip:
Serve with fresh lime, sliced white onion and avocado slices. If you are feeling lazy and you can’t be bothered to make this dish yourself I have actually tried a decent high protein ready meal alternative from MuscleFood in the UK. Muscle Food freshly prepped meals are essentially healthy TV dinners that are excellent for hitting your macros for when you are on a diet but don’t have the time to cook yourself. You can get a discount code for Muscle Food to save a bit of money if you do want to try a Muscle Food high protein microwave meal.

Macros

Per Serving: 355 calories, 20g fat, 35g carbs, 12g protein

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Teriyaki Marinated Salmon Filets

salmon

Prep Time: 3 Hours Cook Time: 10 Minutes Total Time: 3 Hours, 10 Minutes Yield: 2 Servings

Ingredients

2 salmon filets (preferably wild or organic)
Sesame seeds
Sliced green onions to garnish (optional)
Marinade (great for fish, beef, chicken & pork)
2-3 cloves of garlic
1 thumb sized piece of ginger, peeled & grated
1⁄4 cup coconut aminos
2 tablespoons honey
2 tablespoons Mirin (Japanese cooking wine, or rice wine vinegar, or sherry)

Directions

1. Whisk all marinade ingredients together in a large bowl to combine evenly.
2. Add salmon filets and let sit for 30 minutes (on counter) or 3 hours to overnight in fridge.
3. When ready to cook, preheat broiler. Line a baking sheet with foil and lightly oil. Set salmon filets on bake sheet with space in between them. Pat with a generous sprinkling of sesame seeds.
4. Transfer to oven and broil on top rack with oven door closed for about 10 minutes. If salmon is starting to get too much golden color and looking like it might start to burn, just move it down a level.
5. Salmon is cooked when it is opaque and flakes. Sprinkle with finely sliced green onions and enjoy!

Macros

Per Serving: 765 calories, 44g fat, 13g carbs, 79g protein

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Pecan Pear & Apple Bake

applepear

Prep Time: 10 Minutes Cook Time: 25 Minutes Total Time: 35 Minutes Yield: 4 Servings

Ingredients

3 pears, cubed
3 small apples, cubed
2 tablespoons dried cranberries
1⁄4 cup pure maple syrup plus 2 tablespoons
2 tablespoons coconut flour, divided
1⁄8 teaspoon ground ginger
1⁄2 teaspoon ground cinnamon
2 teaspoons fresh lemon juice
1⁄4 cup pecan halves
1 tablespoon cashew meal or flour
1 tablespoon organic butter (or coconut oil)

Directions

1. Grease deep square ceramic cooking dish.
2. Preheat oven to 375F.
3. Toss pears, apples, cranberries, 1⁄4 cup maple syrup, 1 tablespoon coconut flour, ginger, cinnamon, fresh lemon juice and pecans together into the prepared cooking dish and mix well.
4. Top with a mixture of 1 tablespoon coconut flour and 1 tablespoon cashew flour, and organic butter.
5. Place in preheated oven and bake uncovered for 20 minutes.
6. Remove dish from oven and stir well. Add the remaining 2 tablespoons maple syrup and continue to bake for an additional 5 minutes or until apples and pears are cooked to desired softness.
7. Spoon onto serving plates. Enjoy with ice cream or dairy free alternative.

Macros

Per Serving: 309 calories, 10g fat, 58.5g carbs, 2g protein

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Power Cookies

powercookies

Prep Time: 5 Minutes Cook Time: 12 Minutes Total Time: 17 Minutes Yield: 13 Cookies

Ingredients

1 cup quick cooking oats
2 tablespoons hemp protein powder
1⁄4 cup dark chocolate chips or raisins
1⁄4 teaspoon baking soda
1 tablespoon vanilla extract
1 egg, room temperature
1 tablespoon mashed banana
1 tablespoon coconut flour
2 tablespoons organic butter (or coconut oil)
4 tablespoons pure maple syrup
1 tablespoon raw sunflower seeds
2 dried apricots, chopped
Pinch of sea salt

Instructions

1. Preheat the oven to 350F.
2. In a large sized mixing bowl, combine the dry ingredients and mix well (excluding the chocolate chips).
3. In a medium sized mixing bowl, combine the wet ingredients and mix well.
4. Carefully pour the wet ingredients into the dry ingredients and combine well.
5. Using a 1 tablespoon cookie scoop or tablespoon, place small balls of batter onto a baking sheet lined with parchment paper.
6. Place the raw sunflower seeds and chopped apricots on the top of each cookie.
7. Place the cookie sheet into the preheated oven and cook uncovered for 12 minutes or until done.
8. Remove the cookies from the oven and let cool on a wire rack.
9. Cool completely before enjoying.

Macros

Per Cookie: 106 calories, 4.5g fat, 13.5g carbs, 2.5g protein

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