BeHealthy with New Recipes

Stack of Choice ( Breakfast )

Ingredients
2 eggs
2 bacon rashes/salmon or sliced tofu
1 slice of hard cheese (low carb cheese)
1 slice tomato

Method:
Grill bacon
Fry or poach eggs
Then assemble on plate by starting with egg then bacon / salmon or tofu slice then another egg and bacon slice etc then the tomato and top with the cheese
Grill until cheese has melted

Cheesy Scrambled Eggs ( Breakfast )

Ingredients
3 eggs
20 g cheese
2 Tlbs milk of choice 
1 Tlbs butterMethod

Method:
Melt butter in pan
Beat eggs, cheese and milk together then pour into hot pan
Stir eggs every so often till scrambled appearance
Serve onto plate
Other variations:
Add spinach, mushrooms, onions, bacon, or tuna

Keto Fruit Smoothie Shake ( Breakfast )

Ingredients
4 keto sachets 
300-500ml water
cup of either blueberries, strawberries, cherries, blackberries, or mangoes
ice cubes

Method:
Combine all Ingredients in a blender or food processor and puree until smooth and creamy
Pour into a tall glass

NOTE: If this mixture is too thick, use the blender for the ice and fruit only, then mix the keto sachets and water into a shaker. Add to blended ice and fruit and serve.Protein 40 g Carbohydrates 10 g (1 cup)

Omelette ( Breakfast )

Ingredients
2 eggs 
1 Tlbs milk (Soy, rice etc) 
1 Tlbs spinach 
1 Tlbs onions 
salt & pepper to taste

Method: 
Beat eggs
Combine all Ingredients
Pour into non stick pan
Cook without stirring for 2 minutes then fold the omelette in half 
Serve on a plate

Spinach And Egg Surprise( Breakfast )

Ingredients
300 g spinach
2 Tlbs parmesan cheese (or another if you do not like parmesan) 
3 eggs
black pepper
butter

Method:
Wilt the spinach in a heated saucepan 
Squeeze excess water out
Make into 3 birds nest shape and crack an egg into each one
Sprinkle cheese and black pepper onto top of egg
Bake in oven (180C) for 15 minutes or until eggs, are set

Almond Crusted Fish

Ingredients
180 g of trout or fish of choice
cup almond slivers
1 clove garlic
olive oil

Method:
Rub olive oil and garlic on fish and coat fish with slivered almonds 
Fry fish in pan till cooked 
Serve on a plate with allowed vegetables or salad

Chicken Stirfry

Ingredients
180 g Chicken / Beef
1 Tlbs sesame oil
1 cup bean sprouts
1 clove garlic
tsp minced ginger
cup snow peas
cup sliced red capsicum
cup flaked almonds
1 Tlbs lemon/lime juice
1 Tlbs soy sauce

Method:
Brown chicken/meat
Add vegetables and cook for 2-3 minutes
Sprinkle almonds over meal just prior to serving

Chicken Caesar Salad

Ingredients
90 g chicken breast (cut into pieces) 
2 boiled eggs sliced
1 Tlbs lemon juice
1 Tlbs water
tsp cracked black pepper
1 tsp olive oil
1 cup caeser salad greens

Method:
Cook chicken pieces in hot pan till brown
Remove chicken from heat and allow to cool
Mix together the lemon juice, warm water, oil and pepper into a bowl
Place the salad greens, chicken and eggs into a bowl
Poor salad dressing over the salad

Quiche Delight

Ingredients
4 eggs
1 medium onion
1/2 cup grated zucchini
1/2 cup broccoli 
1/2 cup grated hard cheese 
1/2 cup bacon bits or chicken strips

Method:
Combine all Ingredients together and bake in moderate oven till quiche is set

Chicken Salsa

Ingredients
Skinless chicken breast, pounded into thin bite size pieces (first week: 150 g chicken = 33 g protein), 90 g = 20 g
45 g Mozzarella cheese, low fat, grated = 10 g protein
cup mixture: broccoli florets and finely sliced green capsicum
cup mushrooms, finely sliced
1 clove garlic
2 tsp tomato paste
cup water
tsp dried onion flakes
Tabasco sauce to taste
Sea salt and cracked pepper to taste
Olive oil cooking spray
Sprinkling of Italian seasoning
Garnishing of fresh chopped parsley

Method
Mix together and leave to stand, water, tomato paste,Tabasco sauce, sea salt, pepper and onion flakes 
Spray coat frypan with olive oil cooking spray 
Over moderate heat, add crushed garlic, chicken,mushrooms, broccoli and green capsicum
Keep mixing and tossing until chicken is browned
Then add tomato salsa mixture, stirring well until evenly mixed through
When ready to serve, sprinkle over with grated cheese and parsley
Optional (transfer pan under preheated griller and grill until cheese melting and golden brown - do not place handle under griller)

Kebabs On A Skewer

Ingredients
90 g chicken cut into cubes
onion cut into wedges
10 mushroomsSauce (Marinade)
cup melted butter
1 cloves garlic crushed
pinch salt
cracked black pepper

Method:
Soak wooden skewers in water so they do not burn 
Pierce the above Ingredients on to the skewers
Cook in pan or under grill till chicken is cooked through
Serve with salad or vegetables

Simple Summer Salad

Ingredients
180 g chicken
cup sliced celery
cup sliced red capsicum
cup fresh snow peas
1 cup lettuce
avocado sliced
tomato cut into wedgesDressing
lemon squeezed
cracked black pepper
1 Tlbs low carbohydrate mayonnaise
1 Tlbs keto oil

Method:
Combine all Ingredients together and eat immediately

Lemon Chicken Nibbles

Ingredients
cup lemon juice
1 Tlbs salt reduced soy sauce
1 Tlbs french or spicy mustard
1 tsp olive oil
a pinch of cayenne pepper
180 g chicken breasts diced largely

Method:
Combine lemon juice, soy sauce, mustard, olive oil and cayenne pepper.
Add the diced chicken and toss around in pan to coat well
Leave to marinate for an hour or so if you wish
Pre heat grill and place chicken pieces under grill for around 10 minutes
Halfway through grilling turn the chicken over and marinade with more sauce
Cook this side for a further 10 minutes or until cooked
Serve with salad
Serves two

Tuna Treasure

Ingredients
Tuna, canned, water-packed (first week: 150 g = 33 g protein), 90 g = 20 g.
1 whole egg
1 cup mixed: shredded lettuce, celery rings, shallots, parsley, thinly sliced fresh mushrooms
1 tsp. sesame seeds
sprinkling of French herbs
squeeze of lemon juice
dash pepper
Olive oil cooking spray

Method:
Dry fry sesame seeds until lightly browned, put aside to cool
Spray non-stick frypan with olive oil cooking spray 
Break up tuna in a small mixing bowl
Mix with egg and a dash of black pepper
Cook tuna mix over moderate heat for 8-10 minutes
Stir frequently, breaking up larger clumps until light golden brown and flaky
Set aside to cool 
Prepare salad in small bowl. Lightly spray with olive oil, add squeeze of lemon juice and a sprinkling of French herbs
Gently toss cooled flaky tuna into salad and sprinkle with toasted sesame seeds

Winter Stew

Ingredients
500 g chicken / beef or meat of choice
Tlbs butter
Pinch salt
1 tsp parsley
1 tsp Worcestershire sauce
1 large onion chopped
cup carrots sliced
1 tsp garlic
cup of broccoli broken into flowerets
cup turnips 
cup cauliflower

Method:
Brown meat in melted butter 
Add seasonings and Worcestershire sauce
Place all Ingredients into casserole dish and cook in moderate oven till meat and vegetables are tender
Serves 2

Spinach And Chicken Stuffed Mushrooms (Snack)

Ingredients
50 g spinach 
45 g fine diced chicken
4 medium mushrooms
1 tsp butter 
clove garlic
tsp oregano (fresh)
1 tsp lemon juice
3 Tlbs cheese

Method:
Pre heat oven to 200oC and grease tray
Wash spinach and place in saucepan (no water added) on a moderate heat until spinach wilts
Drain and cool spinach and squeeze excess liquid out of spinach
Chop stems off mushrooms and keep
Melt butter in saucepan add garlic and herbs and mushroom stems and cook until golden
Mix in spinach and cook for 1 minute
Stir in lemon juice and remove from heat
Fill mushroom caps with mixture and sprinkle with cheese
Place in oven for 10-15 minutes or until cheese has melted