Category: Recipes

So, I’m currently trying this Keto diet which calls for low carbs. Since french fries are not low carb, I needed a substitute. Tofu seems to fit the bill thought it’s a lot more expensive that potatoes. Anyway, the one I’m eating is from Costco. It’s rated “Firm” with a rating of 4 out of 6 on the firmness scale. One pack contains 5 servings and each serving contains 70 calories and only 1g of net carbs (fiber doesn’t count). So, one pack contains 350 calories.

Here’s a recipe to make air fried tofu cubes.

Ingredients

• tofu
• salt

Instructions

1. Cut the tofu into 1 inch cubes and sprinkle on some salt
2. In Ninja Foodi, hit air fryer button and set time to 20 minutes
3. After preheating, spray canola oil on air fryer basket and put tofu in
4. Halfway through cooking, flip or stir tofu, spray canola oil on tofu and sprinkle on more salt
5. When done, remove and eat

If you’re looking for a healthier alternative to French fries, here’s one.

Ingredients

• Baby creamer potatoes
• Seasoning (I use Bruschetta seasoning mix)
• Olive oil

Instructions

1. Wash potatoes
2. Cut potatoes in half
3. In a bowl, slather potatoes in just enough olive oil to wet the surface of each potato
4. In a bowl, sprinkle on seasoning and mix
5. Preheat air fryer to 400 F
6. Add potatoes to air fryer and cook for 10 minutes
7. Flip potatoes
8. Cook for another 10 minutes
9. Eat

Chicken breast meat is packed with protein and very little fat. But, it often comes out dry after baking. Here’s a recipe that is quick to cook and results in a more tasty, tender meat.

Ingredients

• Chicken breast
• 1.5 tsp salt
• 1 tsp ground black pepper
• 1 tsp ground mustard
• 1 tsp smoked paprika
• ¼ tsp cayenne pepper
• 1 tbs canola oil or olive oil

Instructions

1. Mix all spices in a single spice dispenser
2. Cut up the chicken breast into 1 inch wide strips
3. In a bowl, rub olive oil over the chicken strips and sprinkle on the seasoning. Mix with hands to ensure complete coverage. 
4. Set air fryer to a target thermometer temperature of 165 F.
5. Insert thermometer such that tip is at center of thickest part of one chicken strips
6. When air fryer has preheated, put all strips in
7. When half way done, turn strips over
8. When target temperature reached, remove legs and let stand for 5 minutes
9. Eat

Here’s another high protein, easy-to-cook, delicious meal for you.

Ingredients

• 2 cups frozen broccoli
• 1.5 cups chicken breast (for simplicity, I get precooked grilled chicken strips at Costco)
• 4 eggs
• 1/2 cup firm tofu (available at Costco)
• Shredded mozzarella cheese
• Salt n pepper to taste
• 10 tablespoons olive oil

Instructions

1. Put olive oil in 10″ pan on medium-high heat
2. Add tofu to pan and cook
3. Defrost broccoli in microwave and add to pan
4. Heat up grilled chicken in microwave then add to pan
5. Sprinkle on some salt and pepper
6. Add 4 eggs
7. Sprinkle on some shredded mozzarella cheese
8. Scramble
9. Eat

This recipe is also good without the chicken.

Get > 40 grams of protein in a yummy smoothie drink.

Ingredients

• Silk Unsweetened soy milk (7 g protein per cup)
  You can also use unsweetened almond milk but that has only 1 g protein per cup.
• Ratio KETO Friendly Dairy Yogurt (15 g protein. 2 carbs)
  or any Vanilla greek yoghurt with no or very little added sugar
  or Two Good vanilla greek yogurt (only 3 g of carbs but 12 g of protein)
• 1 scoop of 100% whey protein (25 g protein, 0 carbs)
  Nutricost Whey Protein Concentrate (Unflavored) 2LBS
• 3 frozen strawberries
  (low carb, 3.58 millimoles anti-oxidants per 100g)
• 1 tbsp of Navitas Acai Powder
  Acai has way more anti-oxidants than any other food. 15,405 mmol compared to 4,669 mmol in blueberries per 100 grams.
• 1 tbsp of Chia seeds
  (low carbs, lot of anti-oxidants)
• 1 tbsp peanut butter powder
• 1 tbsp flaxseeds
• Half a handful of walnuts (optional)
  3.72 millimoles anti-oxidants per 100g)
• 1 tablespoon of Matcha green tea powder (optional)
• 1 scoop (5 g) of Creatine Monohydrate (optional – if weightlifting)

Instructions

Blend everything

So, the other day I went to Quizno’s and had this Chipotle Steak and Cheddar sandwich. It was mighty delicious so I had to try to recreate it.

Here’s how it came out.

It was actually really good so here’s the recipe. Note: I substituted steak with pastrami. You can also use roast beef.

Ingredients

• Pastrami (from Costco) – may substitute with roast beef
• sliced green bell pepper
• sliced onion
• cheddar cheese
• Chipotle mayonnaise (substitute with hummus for healthier alternative)
• Francisco Gourmet Sesame Seed Rolls

Instructions

1. Slice the bell pepper and onions into slivers.

2. Heat up some pastrami in a microwave at 50% power for 2 minutes. If the bell pepper and onion are cold from being in the fridge, heat them up along with the pastrami.
3. Spread some Chipotle mayo on both sides of the bread

4. Spread pepper and onion evenly on bread, add pastrami, add cheddar cheese and toast in over until cheese has melted

Remove from oven and enjoy!

Ingredients

• 6 chicken legs
• 1.5 tsp salt
• 1 tsp ground black pepper
• 1 tsp ground mustard
• 1 tsp smoked paprika
• ¼ tsp cayenne pepper
• 1 tbs canola oil or olive oil

Instructions

1. Mix all spices in a single spice dispenser
2. Using a clean rag, grab part of the chicken skin with the rag and pull the skin off
3. In a bowl, rub olive oil over each chicken leg and sprinkle on the seasoning. Mix with hands to ensure complete coverage.
4. Let chicken marinate in refrigerator for at least 1 hour. The longer the better. Overnight is best!
5. Set air fryer to a target thermometer temperature of 160 F.
6. Insert thermometer such that tip is at center of thickest part of one chicken leg
7. When air fryer has preheated, put all legs in the air fryer
8. When half way done, turn legs over
9. When target temperature reached, remove legs and let stand for 5 minutes
10. Eat

Ingredients

• 1 container (150 grams) Dannon Oikos Triple Zero Vanilla Greek Yogurt (15 g protein, 0 g added sugar, 100 calories) – Target
• A little bit of Kefir (Lifeway Kefir cultured lowfat milk 1% milkfat plain unsweetened) (1 cup / 240 ml / 110 calories, 0 g added sugar, 11 g protein) – Smart n Final
• Handful of mixed berries (strawberries, blueberries, raspberries)
• ½ cup granola (Kirkland Signature Organic Ancient Grain Granola) – Costco
• 1 tbsp crushed mixed nut topping

Instructions

Mixed everything