Week One Recipes

Shakes:

Reeces Pieces 

ZriiProtein-Shake-Recipes

1 cup vanilla almond milk

1 tablespoon PB2

2 scoops chocolate achieve

1 cup ice

Combine all ingredients in a blender and blend to wanted consistency.

Picture1

Mocha 

Zrii Mocha-Shake2-WM-Blog

1 cup cold black coffee

1 cup almond milk

2 scoops chocolate achieve

6 ice cubes

Combine all ingredients in a blender and blend to wanted consistency.

1.jpg

Strawberry Delight

1.jpg

1/2 cup vanilla almond milk

2 scoops Zrii Achieve vanilla

1/3 cup plain greek yoghurt

4 frozen strawberries

Combine all ingredients in a blender and blend to wanted consistency.

1.jpg

Soup:

Arabic Meatball Soup with Spinach and Lime

meatball-soup-1017

500g mince beef or turkey

1 small onion diced

4 cloves garlic minced

1/3 cup fresh mint

1 teaspoon ground turmeric

3/4 tsp salt

3/4 tsp black pepper

1 tsp olive or coconut oil

10 cups chicken broth

1 small onion, diced

1 tbs olive or coconut oil

4 cloves garlic minced

1 tsp turmeric

1 lime

2 cups spinach shredded

1/2 cup coriander

1/2 cup spring onion

  1. Mix the meat. In a food processor add the garlic, onion and mint, and pulse until finely ground. In a bowl mix all the the ingredients using your hand, kneading, until it is paste like, for several minutes. Place in the fridge for 15-20 minutes.
  2. Make the Broth. In a large heavy bottom pot, sauté onion in olive oil over medium heat, stirring until tender and translucent, about 5-6 minutes. Turn heat to medium low, add garlic and sauté 2-3 minutes. Add turmeric and pepper , sauté 2 more minutes. Add chicken stock and bring to a boil. Turn heat down and simmer gently for 10 minutes. Salt to taste.
  3. Prep spinach, cilantro and scallions.
  4. Using wet hands, form walnut sized meatballs ( 1 to 1 ½ inches in diameter) and set aside on a platter. You should end up with 20 to 24 small meatballs.
  5. Bring broth back to a vigorous boil and gently drop meatballs into the pot, a few at a time, stirring gently. Turn heat down so soup is simmering gently ( medium or medium low heat). Simmer for 12 minutes, stirring once or twice, and skimming any impurities that rise to the surface. Meatballs will start to rise when done. After 12 minutes, add the spinach and cook for 2 minutes ( a little longer for kale). Add ½ of the scallions and ½ the cilantro and squeeze the lime.
  6. Taste for salt and acid. You really want to be able to taste the lime juice a little bit, so depending on the size of your lime and juiciness, you may need to add more. ( If, at this point the broth tastes “bland” to you, my guess is– it may need more salt – especially if you used a low sodium broth. Salt really brings out the other flavors. )
  7. Serve in bowls and garnish with fresh cilantro and scallions. Enjoy!!

1

Chicken and Vegetable Soup

blog.jpg

  • 1 tablespoons coconut oil
  • 1 small onion, chopped
  • 1 red capsicum, chopped
  • 2 large chicken breasts
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon fresh basil
  • 1/2 teaspoon paprika
  • 1 large carrot, peeled and cubed into very small cubes
  • 5 medium tomatoes, chopped
  • 1 can red kidney beans, drained
  • 3 cups fresh kale
  • 4 garlic cloves, minced
  • 4 cups chicken broth
  • 2 cups water
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • salt

Instructions

  1. In a large soup pan, heat 1 tablespoon olive oil on medium-high heat. Add chopped onion and cook for 1 minute. Then add chopped green bell pepper and cook for another minute on medium-high heat. Remove vegetables from the pan.
  2. Add another tablespoon of olive oil to the pan, heat it up on medium-high heat. Slice chicken into small pieces. Season chicken slices generously with paprika, oregano, basil, and salt. Sautee on medium-high heat until browned on both sides. The chicken does not have to be cooked all the way through, as you will continue cooking it in the next steps.
  3. Return cooked onions and bell peppers to the pan. Add chopped carrots, tomatoes, red kidney beans, fresh spinach, and minced garlic. Add chicken broth and water. Add 1/2 teaspoon of oregano and 1/2 teaspoon basil. Bring to boil and then simmer for 15-20 minutes until carrots are cooked and chicken cooked through. Season with salt to taste.

 

 

Chicken:

Ginger Sesame Chicken Salad

grilled-ginger-sesame-chicken-chopped-salad3+srgb.

1/4 cup low-sodium soy sauce

2 Tbsp finely minced ginger

3 Tbsp canola oil

2 Tbsp hoisin sauce

1 Tbsp toasted sesame oil

1/2 tsp salt, then more to taste as desired

1/4 cup red wine vinegar

1/4 cup chopped green onions, green and white parts

Salad:
3 boneless skinless chicken breasts
3 cups cabbage, halved lengthwise and thinly sliced crosswise
1 1/2 – 2 cups matchstick carrots, or 2 medium carrots cut into matchsticks
1/3 cup slivered or sliced almonds, toasted
1/2 cup cilantro leaves, chopped
3 chopped green onions, green and white parts
1 tsp white sesame seeds, toasted
1 tsp black sesame seeds (or an additional 1 tsp white, toasted)

For the marinade:

  • In a mixing bowl (or 2-cup liquid measuring cup), whisk together soy sauce, ginger, canola oil, hoisin sauce, sesame oil, Sriracha and 1/2 tsp salt (adding more salt to taste as desired, original recipe calls for 1 tsp salt, I added 3/4 tsp and I still thought that was too much, especially for a healthy salad). Add chicken breasts to a large resealable bag and add 3 Tbsp of the marinade mixture, reserving remaining. Seal bag and rub marinade over chicken, then transfer chicken to refrigerator and let rest at least 30 minutes, or up to 1 day.
  • For the dressing:
  • Add red wine vinegar and 1/4 cup chopped green onions to marinade mixture and whisk to blend. Set aside (chill in refrigerator if marinating chicken longer than 1 hour).
  • For the salad:
  • Heat a grill or grill pan over stove top over medium-high heat. Brush grill lightly with canola or vegetable oil, then place marinated chicken on grill and cook, about 4 minutes per side, or until chicken has cooked through (it should register to 165 degrees in center of chicken when tested with a meat thermometer). Transfer to a cutting board and let rest 10 minutes. Then, cut chicken crosswise into strips about 1/4-inch thick.
  • To assemble salad:
  • In a large bowl toss together cabbage, chicken, carrots, almonds, 3 chopped green onions, and cilantro with enough dressing to coat salad. Sprinkle top with sesame seeds and serve.

1.jpg

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s