High-Protein & Healthy Recipes

 

🥑 California Sushi Rolls – Homemade Sushi Delight!

⏳ Prep Time: 30 mins | 👨‍🍳 Cook Time: 15 mins | 🍽 Servings: 4 rolls (24 sushi pieces)

💡 A perfect blend of creamy avocado, fresh crab, and crisp cucumber wrapped in seasoned sushi rice and nori. These easy-to-make sushi rolls bring a taste of Japan to your home!

🛒 Ingredients:

🔹 For the Sushi Rice:

• 2 cups sushi rice 🍚

• 2 ½ cups water 💧

• ¼ cup rice vinegar 🍶

• 1 tbsp sugar 🍬

• ½ tsp salt 🧂

🔹 For the Filling:

• 4 sheets nori (seaweed) 🌿

• 1 cup imitation crab or real crab meat 🦀

• 1 ripe avocado, sliced 🥑

• 1 small cucumber, julienned 🥒

• 2 tbsp mayonnaise (optional) 🥄

🔹 For Rolling & Topping:

• ½ cup toasted sesame seeds or tobiko (fish roe) 🧡

• Soy sauce for dipping 🥢

• Pickled ginger & wasabi (optional) 🌶

👩‍🍳 Step-by-Step Instructions:

🔹 Step 1: Prepare the Sushi Rice 🍚

1️⃣ Rinse the sushi rice under cold water until the water runs clear.

2️⃣ Cook the rice with water in a rice cooker or on the stovetop.

3️⃣ Once cooked, transfer to a large bowl.

4️⃣ Mix rice vinegar, sugar, and salt in a small bowl, then fold into the rice gently. Let it cool to room temperature.

🔹 Step 2: Set Up Your Sushi Rolling Station 🍣

1️⃣ Place a bamboo sushi mat on a flat surface and cover it with plastic wrap.

2️⃣ Place a sheet of nori (shiny side down) on the mat.

🔹 Step 3: Assemble the Roll 🌯

1️⃣ Wet your hands and evenly spread a thin layer of sushi rice over the nori.

2️⃣ Sprinkle toasted sesame seeds or tobiko over the rice.

3️⃣ Carefully flip the nori so the rice faces down.

🔹 Step 4: Add the Filling 🥑

1️⃣ Arrange avocado slices, crab meat, and cucumber in a line across the nori.

2️⃣ Optionally, spread a small amount of mayonnaise for extra creaminess.

🔹 Step 5: Roll it Up! 🍣

1️⃣ Using the bamboo mat, gently roll the sushi into a tight log.

2️⃣ Apply slight pressure to keep the roll firm.

🔹 Step 6: Slice & Serve 🔪

1️⃣ Use a sharp knife dipped in water to cut the sushi roll into 6 even pieces.

2️⃣ Serve with soy sauce, pickled ginger, and wasabi.

⭐ Pro Tips for Perfect Sushi:

✔ Use wet hands when handling rice to prevent sticking.
✔ Keep fillings fresh and cut into uniform pieces for even rolling.
✔ Use a sharp knife to slice rolls cleanly without squishing them.
✔ Experiment with fillings like cream cheese, smoked salmon, or spicy mayo!

🥢 Why You'll Love California Sushi Rolls:

✅ No raw fish needed – beginner-friendly sushi!
✅ Light, fresh, and nutritious – perfect for a quick meal.
✅ Fun to make at home – impress family & friends!

Enjoy your homemade California Sushi Rolls! 🍣✨

🐟 Grilled Salmon with Lemon Butter – A Flavourful & Healthy Delight!

⏳ Prep Time: 10 mins | 👨‍🍳 Cook Time: 15 mins | 🍽 Servings: 4

💡 Juicy, flaky salmon fillets grilled to perfection, topped with a zesty lemon butter sauce. This protein-packed dish is loaded with omega-3s and bursting with flavour!

🛒 Ingredients:

🔹 For the Grilled Salmon:

• 4 salmon fillets (skin-on or skinless) 🐟

• 2 tbsp olive oil 🫒

• 2 cloves garlic, minced 🧄

• 1 tsp salt 🧂

• ½ tsp black pepper ⚫

• 1 tsp paprika 🌶

• 1 tsp dried oregano 🍃

• 1 tbsp lemon juice 🍋

🔹 For the Lemon Butter Sauce:

• 4 tbsp unsalted butter 🧈

• 1 tbsp lemon juice 🍋

• 1 tsp lemon zest 🍋✨

• 1 tbsp fresh parsley, chopped 🌿

• ½ tsp red pepper flakes (optional) 🌶

👩‍🍳 Step-by-Step Instructions:

🔹 Step 1: Prepare the Salmon 🐟

1️⃣ Pat salmon fillets dry with a paper towel.
2️⃣ In a small bowl, mix olive oil, garlic, salt, black pepper, paprika, oregano, and lemon juice.
3️⃣ Rub this seasoning mix evenly over the salmon fillets.

🔹 Step 2: Preheat & Grill the Salmon 🔥

1️⃣ Preheat your grill to medium-high heat (375-400°F / 190-200°C).
2️⃣ Lightly oil the grill grates to prevent sticking.
3️⃣ Place salmon fillets skin-side down and cook for 4-5 minutes per side until charred and cooked through.

🔹 Step 3: Make the Lemon Butter Sauce 🍋

1️⃣ In a small saucepan over low heat, melt the butter.
2️⃣ Stir in lemon juice, lemon zest, parsley, and red pepper flakes (if using).
3️⃣ Simmer for 1-2 minutes and remove from heat.

🔹 Step 4: Serve & Enjoy! 🍽

1️⃣ Transfer grilled salmon to a serving plate.
2️⃣ Drizzle warm lemon butter sauce over the top.
3️⃣ Garnish with extra parsley and lemon slices.
4️⃣ Serve immediately with your favourite side dishes!

⭐ Pro Tips for Perfect Grilled Salmon:

✔ Use fresh salmon for the best flavour and texture.
✔ Don’t overcook – salmon is done when it flakes easily with a fork.
✔ Let it rest for 2 minutes after grilling to lock in juices.
✔ Pair with sides like garlic mashed potatoes, grilled asparagus, or quinoa salad!

🥗 Why You'll Love Grilled Salmon with Lemon Butter:

✅ High in protein & healthy fats – great for a balanced diet!
✅ Quick & easy – ready in under 30 minutes!
✅ Packed with fresh, zesty flavours – perfect for any meal!

Enjoy your Grilled Salmon with Lemon Butter! 🐟✨

🥩 Keto Beef Stir-Fry – A Low-Carb, High-Protein Delight!

⏳ Prep Time: 10 mins | 👨‍🍳 Cook Time: 15 mins | 🍽 Servings: 4 

💡 Juicy beef strips tossed in a savoury garlic-ginger sauce with crisp stir-fried veggies – the ultimate keto-friendly meal that’s packed with protein and bold flavours!

🛒 Ingredients:

🔹 For the Beef Stir-Fry:

• 1 lb (450g) flank steak, thinly sliced 🥩

• 1 tbsp olive oil 🫒

• 1 tbsp coconut oil 🥥

• 2 cups broccoli florets 🥦

• 1 red bell pepper, sliced 🌶

• 1 small zucchini, sliced 🥒

• ½ cup mushrooms, sliced 🍄

• 2 green onions, chopped 🌿

• 1 tbsp sesame seeds (for garnish) ✨

🔹 For the Keto Stir-Fry Sauce:

• 3 tbsp soy sauce (or coconut aminos for keto) 🥢

• 1 tbsp sesame oil 🥜

• 2 cloves garlic, minced 🧄

• 1 tsp ginger, grated 🫚

• ½ tsp red pepper flakes (optional) 🌶

• 1 tbsp rice vinegar 🍶

• ½ tsp xanthan gum (to thicken, optional) 🥄

👩‍🍳 Step-by-Step Instructions:

🔹 Step 1: Prepare the Beef 🥩

1️⃣ Slice the beef against the grain into thin strips.
2️⃣ In a bowl, mix the beef with 1 tbsp soy sauce and ½ tsp sesame oil.
3️⃣ Let it marinate for 10 minutes while preparing the veggies.

🔹 Step 2: Make the Stir-Fry Sauce 🥢

1️⃣ In a small bowl, whisk together soy sauce, sesame oil, garlic, ginger, red pepper flakes, and rice vinegar.
2️⃣ Add xanthan gum if using (for a thicker sauce). Set aside.

🔹 Step 3: Stir-Fry the Beef & Veggies 🔥

1️⃣ Heat 1 tbsp olive oil in a wok or skillet over high heat.
2️⃣ Add beef strips and sear for 2-3 minutes per side until browned. Remove and set aside.
3️⃣ In the same pan, add coconut oil, broccoli, bell pepper, zucchini, and mushrooms. Stir-fry for 3-4 minutes until crisp-tender.

🔹 Step 4: Combine & Serve 🍽

1️⃣ Return beef to the pan and pour in the prepared stir-fry sauce.
2️⃣ Stir-fry for another 2 minutes, ensuring everything is coated in the sauce.
3️⃣ Sprinkle with green onions and sesame seeds before serving.

⭐ Pro Tips for the Perfect Keto Beef Stir-Fry:

✔ Use high-heat cooking – a hot wok ensures crispy beef and vibrant veggies!
✔ Don’t overcook the beef – cook just until tender for the best texture.
✔ Adjust spice level – add more red pepper flakes for extra heat.
✔ Serve with cauliflower rice or zucchini noodles for a fully keto-friendly meal!

🥗 Why You'll Love This Keto Beef Stir-Fry:

✅ Low-carb & high-protein – great for a keto lifestyle!
✅ Quick & easy – ready in under 30 minutes!
✅ Bold Asian flavours – satisfy your cravings guilt-free!

Enjoy your Keto Beef Stir-Fry! 🥩🔥

🥥 Creamy Coconut Chia Pudding – A Healthy & Delicious Superfood Treat!

⏳ Prep Time: 5 mins | ❄️ Chill Time: 4 hours (or overnight) | 🍽 Servings: 2

💡 Indulge in this rich, creamy, and nutritious coconut chia pudding! Packed with fibre, omega-3s, and tropical flavours, it’s the perfect vegan, dairy-free, and gluten-free breakfast or dessert!

🛒 Ingredients:

• ¼ cup chia seeds ✨

• 1 cup coconut milk 🥥

• 1 tbsp maple syrup (or keto sweetener) 🍯

• ½ tsp vanilla extract 🌿

• ¼ tsp cinnamon (optional) 🌟

• ¼ cup shredded coconut (for topping) 🥥

• Fresh berries (for garnish) 🍓🫐

👩‍🍳 Step-by-Step Instructions:

🔹 Step 1: Mix the Ingredients 🥄

1️⃣ In a mason jar or bowl, whisk together chia seeds, coconut milk, maple syrup, vanilla extract, and cinnamon.
2️⃣ Stir well to prevent lumps and ensure the chia seeds absorb the liquid evenly.

🔹 Step 2: Let It Set ⏳

1️⃣ Cover and refrigerate for at least 4 hours or overnight for a thick and creamy texture.
2️⃣ Stir after the first 10 minutes to avoid clumps.

🔹 Step 3: Add Toppings & Serve 🍓

1️⃣ Once set, give it a final stir and divide into serving bowls.
2️⃣ Top with shredded coconut and fresh berries for an extra burst of flavour and texture!

⭐ Pro Tips for the Best Chia Pudding:

✔ Use full-fat coconut milk for the creamiest consistency.
✔ Sweeten to taste – adjust the maple syrup or use keto-friendly sweeteners.
✔ Blend for a smoother texture if you prefer a silky pudding.
✔ Experiment with flavours – add cocoa powder for a chocolate version or turmeric for a golden glow!

🥗 Why You'll Love This Coconut Chia Pudding:

✅ Vegan & Dairy-Free – perfect for plant-based diets!
✅ High in Fibre & Omega-3s – a superfood-packed breakfast!
✅ Make-Ahead & Meal-Prep Friendly – grab-and-go convenience!

Enjoy your Creamy Coconut Chia Pudding! 🥥🍓