Lemon parmesan pasta

Video 

⏲10 min prep time / 20 min total time

Serves 2-3 (or 4 as a side dish)

• 8 oz. Pipe Rigate or pasta of choice (1/2 package; double sauce if using whole pack)
• 1/4 Cup Pine Nuts
• 1/2 Cup Finely Grated Parmesan Cheese, preferably Parmigiano Reggiano
• 1/4 Cup Extra Virgin Olive Oil
• 2 Garlic Cloves, grated or finely chopped
• 2 Tbsp Fresh Lemon Juice
• 1/4 tsp Kosher Salt, or more to taste
• 1/2 tsp Freshly Ground Black Pepper
• Fresh Basil Leaves, for garnish (optional)

1️⃣ Bring a large pot of generously salted water to a boil.

2️⃣ In a small pan over medium heat, toast the pine nuts, stirring frequently, until golden and fragrant, about 3-4 mins. Immediately transfer them to a large mixing bowl so they don’t burn.

3️⃣ To the bowl with the pine nuts, add the grated Parmesan, olive oil, grated garlic, lemon juice, salt, and black pepper. Stir to combine.

4️⃣ Cook the pasta according to the package directions until al dente. Reserve about 1/2 cup pasta water, then drain.

5️⃣ Immediately add the hot pasta to the bowl with the sauce along with a couple tablespoons of pasta water. Using tongs, toss well until the cheese melts and the sauce becomes glossy and coats the pasta. Add another splash of pasta water if needed. Taste and season with more salt if desired.

6️⃣ Serve right away with extra black pepper, Parmesan, and basil if you like. Enjoy!

One-Pot Orzo and Meatballs

 

Article

Yield:4 servings

Ingredients

• ¾ pound fresh chorizo or Italian sausage, casing removed
• 2 tablespoons olive oil, plus more for serving
• 1 small yellow onion, finely diced
• ¾ cup orzo
• ¼ cup tomato paste
• 3 fat garlic cloves, minced
• 1 ¼ teaspoons pimentón (Spanish smoked paprika), hot or sweet, depending on preference  
• Salt
• Parsley leaves, for garnish

Preparation

Step 1

Pinch off and roll the sausages into scant 1-inch balls, placing them on a plate. (There should be about 28.)

Step 2

Heat the oil over medium-high heat in a 12-inch, high-sided skillet or large pot until shimmering. Add the meatballs; cook, stirring gently every minute or so, until the meatballs are browned all over but not cooked through, about 5 minutes. Remove with a slotted spoon and place on the plate. Add the onions and cook until softened, stirring frequently, about 3 minutes.

Step 3

Stir in the orzo and cook, stirring occasionally, until lightly toasted, about 2 minutes. Stir in the tomato paste, garlic and paprika and season with salt. Cook, stirring frequently, until the tomato paste has darkened in color and everything is fragrant, about 1 ½ minutes more. 

Step 4

Return the meatballs to the pan. Stir in 3 cups of water and raise the heat to bring to a boil; reduce the heat to maintain an active simmer with small bubbles breaking across the surface. Stir occasionally to make sure nothing is sticking to the bottom, and cook until the orzo is tender, the meatballs are cooked through, and most of the liquid absorbed, about 12 minutes more. 

Step 5

Season to taste with salt, drizzle with additional olive oil and sprinkle with the parsley. Serve hot. 

Chicken and Pesto Rice With Peas

 

Article

Yield: 4 to 6 servings

Ingredients

• 2 pounds boneless, skinless chicken thighs, cut into 1-inch cubes
• Salt and black pepper
• Crushed red pepper
• 2 tablespoons extra-virgin olive oil
• ½ medium white or yellow onion, minced
• 6 garlic cloves, minced
• 2 cups long-grain white rice, rinsed
• 4 cups/32 ounces chicken broth
• ¾ cup store-bought or homemade pesto, plus more for serving
• 10 ounces frozen peas
• ¼ cup roughly chopped fresh basil, for serving
• 1 lemon, for serving

Preparation

Step 1

Heat the oven to 400 degrees. 

Step 2

Season the chicken pieces with about 1 teaspoon each salt and pepper, plus a pinch of crushed red pepper.

Step 3

Place a large Dutch oven or other heavy-bottomed pot over medium-high heat and add oil. Let oil heat up for a few minutes. Add the chicken and cook, stirring, until the chicken is slightly browned but not fully cooked through, about 5 minutes. Remove from the pot and set aside.

Step 4

Add the onion, garlic and about 1 teaspoon each salt and pepper to the pot. Cook over medium-low heat, scraping browned bits from the bottom of the pan, until garlic is fragrant, 2 to 3 minutes. Turn the heat up to high. Add the rice, broth and pesto to the pot; stir to combine. Cover until it comes to a boil, 3 to 5 minutes.

Step 5

Remove the pot from heat and stir the chicken and any juices into the rice. Place the pot, covered, into the oven and bake until the rice and chicken are fully cooked, about 20 minutes. 

Step 6

Remove the pot from the oven and stir in the peas. Cover and let sit for 5 minutes before serving, allowing the peas to cook and the rice to get creamy. 

Step 7

Serve topped with fresh basil, a squeeze of lemon and more pesto.

Chicken Parma Rosa

 

Article

Yield: 6 servings

Prep: 15 min

Cook: 4 hours 30 min

Ingredients

• 6 each bone-in chicken thighs
• 24 ounces cherry tomatoes
• 2 cups chopped fresh spinach
• 4 garlic cloves, minced
• 4 cups water
• 2 cups heavy whipping cream
• 1 cup grated Parmesan cheese
• 3 tablespoons refrigerated basil puree or 1/4 cup fresh chopped basil leaves
• Salt and pepper to taste
• Hot cooked pasta

Directions

1. Add chicken, tomatoes, spinach and garlic to a 6-qt. slow cooker; pour water over top. Cook on high for 4 hours.
2. Remove chicken with tongs to a cutting board. Remove bones and skin, cube chicken. Return chicken to slow cooker.
3. Add heavy whipping cream, Parmesan, basil puree, salt and pepper to taste; stir to combine. Let cook 30 minutes longer until heated through. Serve with hot cooked pasta. Garnish with additional grated Parmesan and fresh minced basil, if desired.

Nutrition Facts

1 serving: 578 calories, 47g fat (24g saturated fat), 183mg cholesterol, 361mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 30g protein.

Mediterranean quinoa salad - Meal Prep

 

Video

Lunch Prep this week: mediterranean quinoa salad, tossed in a balsamic vinaigrette! Easy, flavorful + filling! The longer this sits in the fridge, the more flavorful gets. 

Salad

• • 1½ cups quinoa - cooked according to package directions
• • 1 15- ounce can chickpeas, drained
• • ⅓ cup cherry or grape tomatoes - chopped
• • ⅓ cup pitted kalamata olives - sliced
• • ⅓ cup English cucumber - diced
• • ⅓ cup red onion - diced
• • ⅓ cup crumbled feta cheese
• • ¼ cup flat-leaf parsley - torn from stem

Vinaigrette

• • ½ cup avocado oil - or extra virgin olive oil
• • 1 tablespoon balsamic vinegar
• • 2 garlic cloves - minced
• • 1 tsp dried dill
• • 1 teaspoon dried thyme
• • kosher salt and freshly ground black pepper - to taste

https://www.casadecrews.com/chopped-mediterranean-quinoa-salad/

Chicken Sausage & Broccoli Orzo Skillet

 

Video

Ingredients

• 2 tbsp olive oil
• 3–4 chicken sausages, sliced into rounds
• 3 cloves garlic, minced
• 1 small onion, finely chopped
• 1 cup orzo pasta
• 2 cups broccoli florets (bite-sized)
• 2 cups chicken broth
• 1/2 tsp paprika
• 1/2 tsp dried oregano
• Salt and black pepper, to taste
• 1/4 tsp red chili flakes (optional)
• 1/3 cup grated parmesan cheese
• 2 tbsp fresh parsley, chopped
• Juice of 1/2 lemon (optional, for freshness)

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add sliced chicken sausage and cook for 4–5 minutes until browned. Remove and set aside.
3. In the same pan, add onion and sauté for 2–3 minutes until soft. Stir in garlic and cook for 30 seconds.
4. Add orzo and toast lightly for 1–2 minutes to enhance flavor.
5. Pour in chicken broth, then add paprika, oregano, salt, pepper, and chili flakes. Stir well.
6. Bring to a simmer, then add broccoli. Cover and cook for 8–10 minutes, stirring occasionally, until orzo is tender and liquid is mostly absorbed.
7. Return the cooked sausage to the skillet and mix everything together.
8. Stir in parmesan cheese and let it melt into the dish.
9. Finish with fresh parsley and a squeeze of lemon juice for brightness.
10. Serve warm, topped with extra parmesan if you like.

Quick Tips

• Use spicy chicken sausage for extra kick
• Add spinach at the end for more greens
• If it gets too thick, just add a splash of broth

PEANUT CHICKEN S

Video

Makes 2-3 serves.

Ingredients:

• 1 bag of cabbage slaw mix
• 1/2 red onion, thinly sliced
• 1/2 cup edamame (thawed if frozen)
• Shredded rotisserie chicken (about 2 cups)
• 1 tbsp peanut butter
• 1 tbsp coconut aminos
• 1 tsp chilli oil (or more if you like heat)
• 1 tsp honey
• A handful of coriander, chopped
• Salt & pepper, to taste
• A handful of toasted cashews, chopped

Method:

Literally just chuck everything into a big bowl and mix it really well until the dressing ingredients coat everything evenly. Divide into containers and you’re sorted for the week.

Lunch Prep

 

1 serving

40g Protein 380 Cals

• 1 whole large cucumber
• 1/2 red onion
• 150g Cherry tomatoes
• 60g feta
• 400g shredded chicken
• 40g Kalamata black olives

Dressing

• 1tsp dijon
• 1tsp oregano
• 1tbsp Red wine vinegar

Longevity Power Bowl

 Serves 4

Ingredients

Base

• ¾ cup bulgur (dry)

• ¾ cup cooked lentils

• ¼ cup dry → ~¾ cup cooked

  ½ cup dry → ~1½ cups cooked

  1 cup dry → ~3 cups cooked

• 1 cup chickpeas (not the full can)

Vegetables (high volume, low calorie)

• 1–2 cups arugula or spinach ( Or Slaw)

• 1 cup cherry tomatoes, halved

• 1 cup cucumber, diced

• ½ cup bell peppers, chopped

• ½ cup broccoli, finely chopped (raw or lightly blanched)

• ¼ cup red onion, finely diced

Healthy fats + flavor

• ⅓ cup walnuts, chopped

• ⅓ cup feta cheese

Fresh herbs

• ½ cup parsley, chopped

• ¼ cup mint, chopped

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Dressing (optimized)

• Juice of 1–2 lemons

• 2 tbsp olive oil

• Salt & pepper

• Optional: 1 tsp Dijon mustard (for depth)

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Instructions

1. Cook bulgur and let cool.

2. Combine all ingredients in a large bowl.

3. Whisk dressing and toss thoroughly.

4. Let sit ~20–30 minutes for best flavor.

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 Nutrition (Per Serving)

 ~400–430 calories

• Protein: ~18–22g

• Fiber: ~12–15g

• Healthy fats: balanced (omega-3 from walnuts)

• Low glycemic load → steady energy

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Why this is “Longevity Optimized”

• Legume diversity (lentils + chickpeas) → gut microbiome support

• Leafy greens + cruciferous veg → anti-inflammatory + detox support

• Omega-3 fats (walnuts) → heart + brain health

• Controlled olive oil → keeps calories in check without sacrificing absorption of nutrients

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 Optional Upgrades (depending on your goal)

Higher protein (muscle / fat loss)

• Add grilled chicken or salmon

   bumps protein to 30–40g per serving

Lower carb

• Reduce bulgur to ½ cup

• Add more greens

More indulgent

• Add avocado

• Increase feta slightly

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Bottom Line

This version hits the sweet spot:

• Feels substantial and satisfying

• Keeps calories tight and controlled

Delivers serious micronutrient density

Grocery List (5-Day Plan, 1 serving/day)

Grains & Legumes

• 1 cup dry bulgur

• 1 cup dry lentils (or ~2 cups cooked)

• 2 cans chickpeas

Vegetables

• 1 large box arugula or spinach (5–6 cups) or Slaw

• 1 pint cherry tomatoes

• 2 cucumbers

• 2 bell peppers

• 1 head broccoli

• 1 small red onion

Herbs

• 1 bunch parsley

• 1 bunch mint

Fats & Dairy

• 1 cup walnuts

• 1 block feta cheese

Pantry

• Olive oil

• Lemons (4–5)

• Optional: Dijon mustard

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 60-Minute Meal Prep Plan

Step 1: Cook Base (20 min)

• Cook bulgur (10–12 min)

• Cook lentils (15–20 min)

   Cool both completely (important for texture)

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Step 2: Chop Everything (20 min)

• Dice cucumbers, peppers, onion

• Halve tomatoes

• Finely chop broccoli

• Chop herbs

 Store veggies together (except greens)

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Step 3: Assemble Smartly (20 min)

Keep components separate for freshness:

• Container 1: Bulgur + lentils + chickpeas

• Container 2: Chopped veggies

• Container 3: Greens (arugula/spinach)

• Container 4: Feta + walnuts

• Small jar: Dressing (lemon + olive oil)

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 Daily Assembly (2 minutes)

Each day:

1. Combine base + veggies

2. Add greens

3. Top with feta + walnuts

4. Add dressing, toss, done

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 Pro Meal Prep Tips

Keep it fresh all week

• Don’t dress the full batch upfront → prevents sogginess

• Add feta + walnuts daily (keeps texture)

• Store greens separately (key for freshness)

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Flavor upgrade trick

Mid-week, refresh with:

• Extra squeeze of lemon

• Pinch of salt

   brings everything back to life

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Shelf Life

• Base (bulgur/lentils/chickpeas): 4–5 days

• Chopped veggies: 4 days

• Greens: 3–5 days (depending on freshness)

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 Optional Variations (so you don’t get bored)

Day 3 switch-up

• Add avocado

• Swap feta for goat cheese

Higher protein days

• Add grilled chicken or salmon

Mediterranean twist

• Add olives + roasted red peppers

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 Efficiency Hack (Game Changer)

If you want to go next-level:

 Prep double batch of base (bulgur + lentils)

• Use it for this bowl + other meals (protein bowls, wraps)

Banana Carajillo Cocktail

 

Video

• -1oz Overproof Jamaican Rum (@downislandspirits )
• -3/4oz Banana Liqueur (@giffardusa )
• -1/4oz Licor 43 (@licor43global )
• -1oz Espresso

Add ingredients to shaker. Shake vigorously. Strain over a large rock. Garnish with espresso beans.

Bananas, coffee, vanilla, warm spices and tropical fruit of a funky rum, who could possibly ask for more out of an early evening sipper?

Chia seed recipes

 Chia seeds + Greek yogurt + blueberries are an excellent base for a high-protein, high-fiber breakfast that supports weight loss. The key is keeping sugar low and protein high so you stay full longer. Here are a few easy combinations. 

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1. Blueberry Chia Yogurt Bowl (Simple & Filling)

Ingredients

• ¾ cup plain Greek yogurt (0–2% fat)

• 1 tbsp chia seeds

• ½ cup blueberries

• 1 tbsp chopped walnuts or almonds

• Cinnamon (optional)

Instructions

1. Mix chia seeds into the yogurt.

2. Let sit for 5–10 minutes so the chia thickens.

3. Top with blueberries and nuts.

4. Sprinkle cinnamon.

Why it’s good for weight loss

• ~20g protein from Greek yogurt

• Fiber from chia + berries helps fullness

• Healthy fats from nuts slow digestion.

Approx: 250–300 calories

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2. Overnight Blueberry Chia Yogurt Parfait

Great if you want something ready in the morning.

Ingredients

• ¾ cup plain Greek yogurt

• 1 tbsp chia seeds

• ½ cup blueberries

• ¼ cup unsweetened almond milk

• ½ tsp vanilla extract

• Optional: 1 tsp maple syrup or honey

Instructions

1. Mix yogurt, almond milk, chia seeds, and vanilla.

2. Fold in half the blueberries.

3. Refrigerate overnight.

4. Top with remaining berries in the morning.

Benefits

• Thick pudding-like texture

• Slow-digesting protein and fiber

• Keeps you full for hours.

Approx: 220–260 calories

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3. High-Protein Blueberry Chia Smoothie Bowl

Best if you want something very filling but light.

Ingredients

• ¾ cup Greek yogurt

• ½ cup frozen blueberries

• 1 tbsp chia seeds

• ¼ cup almond milk

• Optional: ½ scoop vanilla protein powder

Instructions

1. Blend yogurt, blueberries, and almond milk.

2. Pour into a bowl.

3. Stir in chia seeds.

4. Let sit 5 minutes so chia thickens.

Benefits

• Even higher protein

• Very low sugar

• Thick like ice cream.

Approx: 200–250 calories

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4. Blueberry Lemon Chia Yogurt (Metabolism-friendly)

Ingredients

• ¾ cup Greek yogurt

• 1 tbsp chia seeds

• ½ cup blueberries

• Zest of ½ lemon

• 1 tsp lemon juice

• Cinnamon or nutmeg

Instructions

1. Stir yogurt, chia seeds, lemon zest, and juice.

2. Let sit 5 minutes.

3. Top with blueberries.

Benefits

• Very refreshing

• Lemon brightens flavor without adding sugar.

Approx: 200 calories

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 Weight-loss tips with this breakfast

• Use plain Greek yogurt (flavored ones can add 10–20g sugar).

• Stick to 1 tbsp chia seeds (nutritious but calorie-dense).

• Add protein rather than granola if you want it more filling.

• Eat with coffee or tea to increase satiety.

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 If you’d like, I can also show you 3 “fat-loss optimized” chia yogurt recipes used by nutritionists that keep the meal under 200 calories while still being very filling.

1. Blueberry Chia Protein Bowl (~180 calories)

Ingredients

• ½ cup 0% plain Greek yogurt

• 1 tbsp chia seeds

• ½ cup blueberries

• Cinnamon or nutmeg

Instructions

1. Stir chia seeds into the yogurt.

2. Let sit 5 minutes so it thickens.

3. Top with blueberries and cinnamon.

Nutrition (approx)

• Calories: ~180

• Protein: ~17g

• Fiber: ~7g

 Very filling for the calories.

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2. Blueberry Chia “Longevity Bowl” (~190 calories)

This one adds healthy fats and antioxidants.

Ingredients

• ½ cup 0% Greek yogurt

• 1 tbsp chia seeds

• ½ cup blueberries

• 1 tsp ground flaxseed

• Dash cinnamon

Instructions

1. Mix yogurt, chia seeds, and flaxseed.

2. Let sit 5–10 minutes.

3. Top with blueberries.

Nutrition

• Calories: ~185–195

• Protein: ~17g

• Fiber: ~8–9g

 Great for gut health and blood sugar control.

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3. Blueberry Chia Yogurt Parfait (~200 calories)

Adds volume without adding calories.

Ingredients

• ½ cup 0% Greek yogurt

• 1 tbsp chia seeds

• ½ cup blueberries

• 2 tbsp unsweetened almond milk

• 1 tsp crushed walnuts (optional)

Instructions

1. Mix yogurt, chia, and almond milk.

2. Let sit 10 minutes.

3. Add blueberries and sprinkle walnuts.

Nutrition

• Calories: ~190–200

• Protein: ~17g

• Fiber: ~7g

 Very balanced — protein + fiber + a bit of healthy fat.

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 One small trick for weight loss:

If you eat this 15–20 minutes before coffee, the fiber from chia expands in your stomach and reduces hunger later in the morning.

Cucumber Chicken Salad

 

Video

Nutrition - 500 kcal (56P, 40C, 14F) + 9g fibre

• 250g cucumber
• 100g chickpeas (drained weight)
• 150g chicken breast (raw weight)
• 150g Greek yogurt (5%)
• 1/2 a red onion
• A garlic clove crushed

Juice of half a lemon

Season to taste

I put my chicken in the air fryer first. Then in the 15 minutes I was waiting knocked the salad together. Warm chicken really elevates it 

Guinness Espresso Martini

 

Video

• 2oz Guinness
• 1.5 oz Vanilla Vodka
• 2/4 oz Coffee Liquer
• 1/2 oz maple syrup

Slow Cooker Marry Me Chicken Orzo

 

Video

Dump, switch on, walk away. This one pot meal prep is creamy, cozy, and way too elite for how low-effort it is

What I used:

• ▫️ 500g raw chicken breast, diced
• ▫️ 1 red pepper, diced
• ▫️ 25g red pesto
• ▫️ 140g sun-dried tomatoes
• ▫️ 25g roasted garlic paste
• ▫️ 1 tbsp Italian seasoning
• ▫️ Salt + pepper
• ▫️ Garlic powder & onion powder
• ▫️ 1 chicken stock cube + 500ml boiling water
• ▫️ 120g Skyr Greek yoghurt (added at the start)
• ▫️ 340g frozen spinach (full bag, added at the start)

Added later:

• ▫️ 250g dry orzo
• ▫️ 200ml boiling water

How I made it:

1️⃣ Added everything except the orzo + extra 200ml water straight into the slow cooker

2️⃣ Cooked on HIGH for 4 hours (or LOW for 6–7)

3️⃣ Stirred in the orzo + 200ml boiling water + chicken stock cube

4️⃣ Cooked on HIGH for another 30–40 mins until the orzo was soft

5️⃣ Gave it a final mix and split into 6 portions

Each serving

420kcal | 37g protein | 10g fat | 45g carb

This made 6 total servings with minimum effort required

6-Ingredient : Chilli Peanut–Style Noodles

 

Article

Ingredients

• •Udon noodles
• •Olive oil
• •Garlic
• •Chilli flakes
• •Sesame seeds (toasted)
• •Spring onions (chopped)
• •Peanut butter

Eggroll in a bowl

 

Video

Only 3 ingredients:

• Ground beef - this one qas 2.25lbs
• 1 Bag of coleslaw
• Low sodium soy sauce

Seasonings I used - Tony’s , garlic & onion powder, and adobe

Chia Seed Breakfast

Quick Coffee–Chia Yogurt Idea

Ingredients

• 1 cup Greek yogurt

• 2 tbsp chia seeds

• 2–3 tbsp cold black coffee

• ½ cup blueberries

• Optional: cinnamon or a small drizzle of honey

Steps

1. Stir the coffee into the yogurt until smooth.

2. Mix in the chia seeds.

3. Let it sit 10–15 minutes (or overnight) so the chia thickens.

4. Top with blueberries.

Why coffee works here

• Adds flavor without calories (great for weight loss).

• Gives a mild mocha-like taste when mixed with yogurt.

• Provides a small caffeine boost in the morning.

Tip: If you want a richer flavor, you can mix in 1 tsp cocoa powder — it creates a healthy coffee–chocolate chia yogurt that still stays low-calorie. 

If you want, I can also give you 3 coffee-based chia yogurt combinations specifically designed for fat loss (each under ~300 calories).

1. Coffee Blueberry Protein Bowl

Approx. 280 calories

Ingredients

• ¾ cup plain Greek yogurt (0–2%)

• 2 tbsp chia seeds

• 2–3 tbsp cold black coffee

• ½ cup blueberries

• Sprinkle cinnamon

Why it works

• High protein + fiber → keeps you full longer

• Blueberries add sweetness with minimal sugar

Tip: Let it sit 15–30 minutes so the chia thickens.

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2. Mocha Chia Yogurt

Approx. 300 calories

Ingredients

• ¾ cup Greek yogurt

• 2 tbsp chia seeds

• 2 tbsp cold coffee

• 1 tsp unsweetened cocoa powder

• ½ tsp vanilla extract

• Optional: 1 tsp maple syrup or honey

Flavor

Tastes like a healthy mocha pudding.

Benefits

• Cocoa adds antioxidants

• Very satisfying with minimal sugar.

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3. Coffee Almond Crunch Bowl

Approx. 320 calories

Ingredients

• ¾ cup Greek yogurt

• 2 tbsp chia seeds

• 2 tbsp cold coffee

• 1 tbsp sliced almonds

• ½ cup blueberries or strawberries

Benefits

• Chia + almonds = fiber + healthy fats

• Crunch helps it feel more like a full meal.

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Optional Prep Trick (Great for Busy Mornings)

Make a coffee chia base the night before:

Mix:

• ¾ cup Greek yogurt

• 2 tbsp chia seeds

• 3 tbsp coffee

Leave in the fridge overnight. In the morning just add fruit or nuts.

PEANUT CHILI OIL NOODLES

 

Video

1- Serving

Ingredients:

• -hand-cut thick noodles (or any noodles you like)
• -peanut butter
• -chili flakes (optional)
• -cup fresh green onion, sliced
• -sesame seeds
• -garlic cloves, minced
• -chili oil crisp
• -rice vinegar
• -dark soy sauce
• -neutral oil (I use avocado)
• -reserved pasta water (optional)
• -More sliced green onion, for garnish

Instructions:

1. Boil your noodles in salted water and take them out about 30 seconds early so they can finish soaking up the sauce later. Save a bit of pasta water (!!) then rinse the noodles so they don’t fuse together like overexcited besties at a reunion.

2. In a cold pan, toss in peanut butter, chili flakes, green onion, sesame seeds, garlic, one tablespoon of chili crisp, rice vinegar, and dark soy sauce. No heat yet… we’re building flavor first.

3. Heat one third cup of neutral oil until it’s dangerously hot… like “step back and pray for your eyebrows” hot. Carefully pour it over the cold ingredients and listen to that ASMR sizzle. Give it all a good stir.

4. Add your noodles and toss until they’re completely coated and glossy. If you want that restaurant-level silkiness, turn the heat to medium low and mix in a splash of your saved noodle water.

5. Kill the heat, hit it with extra green onion, a spoon of chili crisp, and a squeeze of lime if you’re in your main character era.

Spicy Boursin Pasta

 

Article

• Prep Time 5 minutes mins
• Cook Time 15 minutes mins
• Total Time 20 minutes mins
• Servings 2 big portions or 3-4 smaller portions
• Calories 993 kcal

Ingredients

• ▢3 garlic cloves minced
• ▢1 white onion finely diced
• ▢1 teaspoon paprika
• ▢1 teaspoon dried oregano
• ▢½ teaspoon chilli flakes more or less depending on your spice tolerance
• ▢150 g Boursin cheese (1 packet)
• ▢75 g sundried tomatoes optional
• ▢1 tablespoon sundried tomato oil optional (use olive oil instead if you'd like)
• ▢300 ml chicken stock
• ▢1 teaspoon balsamic vinegar
• ▢½ teaspoon sugar
• ▢250 g spaghetti
• ▢1 tablespoon parmesan grated + extra for garnish

Instructions

1. Place a large pan or saucepan on medium heat and drizzle with 1 tablespoon of olive oil. Once hot, add in the onion and garlic. Fry for a few minutes or until softened. Next up, add in the paprika, oregano, and chilli flakes. Stir to combine.
2. Meanwhile, place the boursin cheese, sundried tomatoes, sundried tomato oil, and chicken stock in a blender and blend until smooth.
3. Pour the boursin sauce into the pan and follow with another 400ml water/stock. Add in the balsamic vinegar and the sugar. Stir to combine.
4. Add the spaghetti into your pan ensuring that all the pasta is under water. Cover with a lid and leave to simmer for 10 minutes (or according to pasta packet instructions), stirring frequently to ensure the pasta doesn't stick to the base of the pan. Remove the lid for the final 2 minutes to thicken the sauce to your liking. The pasta should be al dente and the sauce should be saucy!! Add more water if the pasta is sticking to the base and the pasta isn't cooked yet.
5. Once your pasta is cooked to perfection and the sauce is the perfect viscosity, add in the grated parmesan and give it all a mix. Divide the pasta between 2-3 bowls. Top with more grated parmesan, chilli flakes, and enjoy!

Notes

Step-by-Step Photos: My blog post includes helpful step-by-step photos to help guide you through making this recipe - so scroll up for more!

Nutrition

• Calories: 993kcal
• Carbohydrates: 134g
• Protein: 33g
• Fat: 38g
• Saturated Fat: 22g
• Polyunsaturated Fat: 2g
• Monounsaturated Fat: 2g
• Cholesterol: 84mg
• Sodium: 803mg
• Potassium: 1989mg
• Fiber: 11g
• Sugar: 26g
• Vitamin A: 1882IU
• Vitamin C: 28mg
• Calcium: 198mg
• Iron: 6mg

Lemon dill quinoa chicken salad for lunches

 

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Lemon dill quinoa chicken salad for lunches this week 🥗

• 1 can chickpeas (drained and rinsed)
• 2 mini cucumbers
• 1 bell pepper
• 10 oz grape tomatoes
• 1 red onion
• 6 oz crumbled feta
• 2 cups cooked quinoa
• 1 lb chicken
• 1/4 cup chopped dill

1/2 cup olive oil

Juice of 3 lemons

1 tbsp dijon mustard

1 garlic clove

1/2 tsp maple syrup

Salt and pepper to taste

Cuddle Me Lentils

 

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This is the third recipe in my brand new recipe series 'Veggie Comfort' where I'll be sharing 6 of the cosiest, most deliciously crowd-pleasing vegetarian dinners...

Tinned green lentils are brilliant. They're super cheap, they've got loads of protein and they're really, really filling. But if you're never sure what to use them in, this is about to become your new favourite veggie dinner!

This has all of the creaminess, cheesiness and sundried tomato tanginess of Marry Me Chicken - but with lentils.

I have written up the recipe for this below. I've got 3 more recipes in this series still to share, so make sure that you're following me, A x

Feeds 4

• 1.5 x 400g (14oz) tins of green lentils (drained)
• 1 onion finely sliced
• 3 cloves of garlic finely chopped
• 300ml (10fl.oz) double cream
• 250ml (9fl.oz) Vegetable stock
• 1 tsp oregano
• 10 sundried tomatoes finely chopped
• a handful of fresh parsley, finely chopped
• 50g Italian Style hard cheese finely grated (vegetarian parmesan) or 70g finely grated cheddar
• 1/2 tsp ground black pepper
• `Salt

Heat a drizzle of oil in a large, non-stick pan.

Add the onion to the pan and fry for 5 minutes until soft. Stir in the garlic for the final minute.

Stir the drained lentils, sun-dried tomatoes, double cream and stock into the onions.

Bring to the boil and simmer for 10 minutes, stirring regularly until the sauce has thickened. Stir in the oregano, black pepper, chopped parsley and grated cheese. Season with salt.

Gently bring to the boil, stirring until the cheese has melted.

If the sauce begins to dry a little, add a splash of milk.

Serve with mashed potato or rice

Healthy Lunch

 

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This is the exact salad I wish I had on every hot day and it’s stupid easy 🔥

Here’s exactly what I used for 1 massive bowl 260 calories | 36P | 4F | 21C

• 150g cucumber
• 50g onion
• 3g fresh garlic
• 100g Chobani light Greek yogurt
• Squeeze of fresh lemon
• Salt + pepper
• 2g avocado oil
• 100g peri peri diced chicken breast

I adjusted the original recipe to fit my personal calories and macros but simply mix everything together and enjoy cold.

It’s perfect for meal prep, hot days or when you can’t be bothered but still want to eat like you’re on holiday!

ROTISSERIE CHICKEN SALAD

 

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Meal prep this for the easiest weekday lunches!! Rotisserie chicken and coleslaw mix are HUGE hacks to make it so easy to toss together during busy weeks while still packing in fibre, veggies, and lots of flavour!!

All you need is:

• - quinoa
• - rotisserie chicken
• - coleslaw mix
• - edamame (or Chickpeas , Lentils (green or black) )
• - green onions
• - persian cucumbers
• - raw cashews
• - sesame seeds

Spicy soy dressing:

• - low sodium soy sauce
• - rice vinegar
• - honey
• - lime
• - chili oil

Cucumber and ChickenSalad

 

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Ingredients I had in mine:

• - Salt
• - Drizzle Olive Oil
• - 1/2 Small Onion
• - Squirt of Lemon
• - 1/2 Small Cucumber
• - Garlic Powder
• - 125g 0% Greek Yoghurt
• - 200g Chicken Breast

Calories: 300

- Carbs: 15g

- Fats: 6g

- Protein: 45g

Slow Cooker 6-Ingredient Chicken Parmesan-Style Recipe

 

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Ingredients

• 1 1/2 to 2 pounds boneless, skinless chicken breasts (about 3–4 medium)
• 1 (24-ounce) jar store-bought marinara sauce
• 1 teaspoon garlic powder
• 1 teaspoon dried Italian seasoning (or dried oregano)
• 1/2 teaspoon kosher salt (or to taste)
• 1 1/2 cups shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese

Directions

1. Spray the inside of your slow cooker with nonstick cooking spray or lightly grease it with a bit of oil to help with cleanup.
2. Lay the raw chicken breasts in a single layer on the bottom of the slow cooker. It’s okay if they overlap a little, but try to keep them mostly flat so they cook evenly.
3. In a medium bowl, pour in the jar of marinara sauce. Stir in the garlic powder, dried Italian seasoning, and kosher salt until everything is well combined.
4. Pour the seasoned marinara sauce evenly over the raw chicken breasts in the slow cooker, making sure all of the chicken is covered in sauce.
5. Cover the slow cooker with the lid and cook on LOW for 4 to 5 hours, or on HIGH for 2 1/2 to 3 hours, until the chicken is cooked through and easily shreds with a fork.
6. Once the chicken is done, use two forks to gently shred or break apart the chicken breasts right in the slow cooker, mixing them into the marinara sauce so everything is well coated.
7. Sprinkle the shredded mozzarella cheese evenly over the top of the saucy chicken, then sprinkle the grated Parmesan cheese over the mozzarella.
8. Cover the slow cooker again and cook on LOW for an additional 10 to 15 minutes, or until the cheese is melted and gooey. If your slow cooker has a “warm” setting, you can switch to warm once the cheese is melted and hold it there until you’re ready to eat.
9. Taste the sauce and add a pinch more salt if needed. Serve the cheesy chicken and sauce over cooked pasta, rice, or veggies, spooning extra sauce and cheese over each serving.

Beef & Tomato Orzo with a Cheesy Top

 

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Serves 4

Ingredients.

• 500g lean beef mince
• Spray oil
• 1 onion, finely diced
• 2 tsp garlic purée
• 2 tbsp tomato purée
• 400g chopped tomatoes
• 650ml hot beef stock
• 300g orzo
• 1 tsp dried oregano
• Salt and black pepper
• 120g cheddar, Red Leicester & mozzarella mix
• Small handful fresh parsley, chopped

Method

1. Heat a large frying pan over medium-high heat and spray lightly with oil.
2. Add the beef mince and cook for 3-4 minutes until browned.
3. Add the onion and cook for 3–4 minutes until softened. Stir in the garlic for 30 seconds then add in the tomato purée and cook for 1 minute.
4. Add the chopped tomatoes, stock, oregano and seasoning. Bring to a simmer.
5. Stir in the orzo and cook over medium heat for 12–15 minutes, stirring regularly, until tender and thickened adding more stock if needed.
6. Sprinkle over the cheese, cover with a lid for 2–3 minutes until melted.
7. Finish with fresh parsley before serving.

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Calories - 581

Protein - 45.2g