vegetable broth or 2 teaspoons grapeseed oil for frying

0.5 kg yellow and green zucchini

1 cup нарезанного кубиками красного или оранжевого болгарского перца

1/2 cup diced red onion

морская salt (to taste)

Cooking
1. Cashew nuts should be soaked overnight, so take care of this beforehand. To make creamy cashew nut sauce, rinse a glass of raw nuts under cold water. Place the nuts in a bowl and cover them with cold water. cover и поставьте в холодильник на ночь. The next day, drain the water and rinse the cashews with cold water. Place the nuts in a blender, filling them 2 centimeters with cold filtered water. Using a powerful blender, beat the nuts in high speed until a homogeneous creamy mass is obtained.

2. Preheat oven to 225°C.

3. Lightly oil the chili peppers. Bake it for 20 minutes until its skin is shiny. Remove the pepper from the oven and let it cool. Remove skin. Cut the pepper in half lengthwise, remove the seeds and cut into cubes.

4. Heat the remaining grapeseed oil in a large skillet over moderate heat. Немного обжарьте фарш, постоянно помешивая, в течение 7–8 minutes. Выключите плиту и отставьте фарш в side. Don't overcook it.

5. Heat a small amount of broth over moderately high heat. Fry the zucchini, cut into cubes of about 1 cm. To prevent them from burning, add broth as needed.

6. Add bell pepper, chili and onion. Cook, stirring regularly, until the onion is soft and golden, 3 to 5 minutes. Drain off excess broth if necessary.

7. Add minced turkey and cashew cream sauce to skillet with vegetables. Salt if you wish. Cook over low heat until the sauce thickens (about 5 minutes). Serve hot.

ANDнформация о nutritional value per serving

Noodles with turkey meatballs
Another dish that you can enjoy without a twinge of conscience!

4 portions

ANDнгредиенты:
0.5 kg minced turkey

1 bunch green onions

2 garlic cloves

1/4 cup chopped parsley

3/4 cup chopped celery

1/2 teaspoon garlic salt

2 tablespoons виноградного масла или масла австралийского ореха (либо другого полезного растительного масла)

1 can 1kg reduced-sodium diced canned tomato slices (or 4-5 cups diced fresh tomatoes)

1/2 or whole chilli in adobo sauce[91] (depending on how spicy you like it)

1 bulb

0.5 kg shirataki noodles

1/2 стакана цельного кокосового молока (можно заменить миндальным, рисовым, soy milk)

2 tablespoons нарезанного свежего базилика или другой greenery

Cooking
1. In a large bowl, combine the ground beef, chopped green onion, minced garlic, parsley, celery, and garlic salt. Shape small meatballs (2 cm) from the minced meat and put them on a tray.

2. In a frying pan heat oil over moderate heat. Поместите фрикадельки в сковороду и обжарьте со всех сторон – это должно занять 5–10 minutes.

3. Thoseм временем приготовьте томатный соус. Place the tomatoes, chili peppers and chopped onions in a blender. ANDзмельчите все до однородной массы.

4. Add полученный соус к обжаренным фрикаделькам и тушите все thirty minutes.

5. Boil water in a saucepan half an hour before cooking. Take the shirataki noodles out of the package. You can cut the noodles before boiling. Place the noodles in boiling water. Убавьте мощность плиты и варите на медленном огне в течение 3 minutes. Drain and dry the noodles well (they retain moisture very well).

6. Когда фрикадельки будут готовы, добавьте жирное кокосовое молоко и тушите еще пару minutes. Stir. Serve with a side dish of shirataki noodles and your favorite leafy greens.

ANDнформация о nutritional value per serving

Bolognese minced turkey
My husband loves spaghetti squash bolognese. If же вам нужно хорошенько похудеть, то используйте вместо тыквы-спагетти лапшу ширатаки.

6 servings

ANDнгредиенты:
1 large spaghetti squash

1 tablespoon coconut масла (или другого полезного растительного масла)

1 bulb

3 garlic cloves

0.5 kg minced turkey

3 tablespoons tomato paste

2 cups diced fresh tomatoes, or as a last resort 1 can (500g) canned diced tomatoes

2 cups vegetable broth without salt

120 g cremini mushrooms (can be replaced with shiitake mushrooms or champignons)

1/2 cup whole coconut milk (you can use almond, rice, soy)

1 tablespoon chopped fresh oregano (oregano)

1 tablespoon chopped fresh basil

соль и pepper (to taste)

Cooking
1. Preheat the oven to 190°C.

2. Cut the spaghetti squash in half and remove the seeds. Place the pumpkin halves, cut side down, on a deep baking sheet. Fill a baking sheet halfway with water. Запекайте от 40 до 45 minutes. The pumpkin should be soft, but not falling apart. Separate the pumpkin into fibers. Place the resulting "noodles" in a large dish.

3. Пока тыква печется, в сковороде на heat oil over moderate heat. Обжарьте в нем нарезанный лук и измельченный чеснок в течение 3 minutes.

4. Add ground turkey. Roast for 7 to 10 minutes, breaking up lumps of minced meat with a wooden spatula.

5. When the minced meat is slightly fried, add the tomato paste and cook for another 3 minutes, stirring often.

6. Add chopped tomatoes, vegetable broth and mushrooms. Убавьте пламя, накройте крышкой и тушите в течение 10–15 minutes.

7. Add full fat coconut milk, oregano and basil. Season with salt and pepper and cook for 1 more minute. Serve with pumpkin spaghetti.

ANDнформация о nutritional value per serving

Healthy minced turkey chili
8 servings

ANDнгредиенты:
0.5 kg minced turkey

1 tablespoon refined coconut oil (или другого полезного растительного масла)

1 cup нарезанного лука

3 garlic cloves

1 jalapeno pepper (optional; it makes the chili quite spicy with it)

1 teaspoon порошка чили

1 small can of canned chili peppers

1 tablespoon fresh oregano (oregano)

1 teaspoon семян тмина

1-2 teaspoons sea salt

3 cups diced tomatoes (fresh or canned with a little salt)

2 cups chicken or vegetable broth

1 cup нарезанного болгарского перца

2 cups chopped celery

1/2 cup chopped zucchini

2 cups boiled red beans (reduced sodium canned red beans are also good if you're really tight on time)

1 cup отварной черной фасоли или нута (его можно заменить также горохом или чечевицей)

Cooking
1. In a large saucepan, saute ground turkey in refined coconut oil over moderate heat. Try to crumble the sticky pieces of minced meat as much as possible. Add the onion and sauté, stirring, for a couple more minutes until the mince is a delicious golden brown.

2. Add chopped garlic, jalapenos (if you want to make the chili really fiery), chili powder, canned chili peppers, oregano, cumin seeds, salt and tomatoes. Mix the minced meat with spices well (this will take about 3 minutes).

3. Add бульон и доведите до кипения, затем убавьте пламя и варите на медленном огне 5 minutes.

4. Pour approximately 2 cups of the resulting sauce onto a plate. Place 1 cup sauce in blender, add 1/2 cup bell pepper, 1 cup celery, 1/4 cup zucchini and purée until smooth. Do the same with the rest of the sauce and the rest of the zucchini, celery and bell peppers. Return puree to saucepan. ANDзмельченные овощи не только добавят вашему чили яркий и насыщенный аромат, но и станут для вас дополнительным источником ценнейшей клетчатки и витаминов.

5. Add boiled beans (before cooking, it must be soaked in water for a day). Тщательно перемешайте и прогрейте на медленном огне в течение 5 minutes. Serve hot.

Note. I prefer to cook vegetables for as little time as possible. If же вам не хочется возиться с миксером и вы не хотите есть овощи полусырыми, то перед варкой их необходимо обжарить. To do this, heat 1 teaspoon refined coconut oil in a large skillet over moderate heat for 1 minute. Add bell pepper and celery and sauté for about 2 minutes. After that, add the vegetables to the pot in the second step of the recipe.

ANDнформация о nutritional value per serving

Middle Eastern beef steak with zucchini salad and tahini paste
6 servings

ANDнгредиенты для стейка:
1 tablespoon grape oil (или другого полезного растительного масла)

1/2 teaspoon cinnamon

1/4 teaspoon cloves

1/2 teaspoon sea salt

1/4 teaspoon coarse black pepper

0.5 kg chilled beef

ANDнгредиенты для салата:

1/3 cup sun-dried tomatoes without oil

1 teaspoon minced garlic

1/4 cup sesame tahini paste

1/2 стакана freshly squeezed lemon juice

2 tablespoons лимонной цедры

1/4 стакана апельсинового juice

1 tablespoon grape oil

2 zucchini (or zucchini)

1/2 teaspoon порошка анчо (порошок из высушенного перца чили)

2 cups green beans

6 чашек нарезанной листовой greenery

Cooking
1. Preheat the grill to medium-high heat.

2. Mix oil, cinnamon, cloves, sea salt and pepper.

3. Cut the meat into pieces 1–1.5 cm thick. Rub the spices evenly over the steaks. If есть такая возможность, дайте мясу немного помариноваться (хотя бы 10–15 минут полежать в специях перед жаркой на гриле).

4. Grill for 5-7 minutes each side (depending on the desired degree of roasting).

5. Place on cutting board and cover with foil. Дайте постоять 5 minutes.

6. Thoseм временем приготовьте салат. Замочите вяленые помидоры в горячей water.

7. When they soften, drain the water, let them dry and cut into strips. Let cool off to the side.

8. In a small bowl, combine the garlic, tahini paste, lemon juice, lemon zest and orange juice. Mix well.

9. Heat grapeseed oil in a skillet over moderate heat. Обжарьте тонко нарезанные кружочками цукини в течение 3–5 minutes. Remove them from the stove and put them in a bowl. Drizzle with lemon sauce and sprinkle with ancho powder.

10. Add green beans to the zucchini (it must first be blanched and cut into pieces about 2 cm). Stir.

eleven. Put leafy greens on a dish. Place zucchini and green beans on top.

12. Garnish with sun-dried tomatoes. Drizzle with prepared sauce.

13. Cut the meat into thin slices. Lay the meat slices on top of the salad and serve.

ANDнформация о nutritional value per serving

beef stroganoff
6 servings

ANDнгредиенты:
3 tablespoons coconut oil (or other healthy vegetable oil)

1 bulb

2 garlic cloves

250 g cremini mushrooms (can be replaced with shiitake or champignons)

700 g beef tenderloin

1 teaspoon paprika

1 bay leaf

1 teaspoon чесночной соли

1 tablespoon chopped fresh rosemary

2 cups vegetable broth without salt

соль и pepper (to taste)

1 tablespoon chopped fresh parsley

3/4 чашки цельного кокосового молока (можно заменить миндальным, рисовым, soy milk)

1 tablespoon starch arrowroot flour (can be substituted with potato starch)

Cooking
1. В толстостенной сковороде на умеренном огне разогрейте 2 tablespoons кокосового масла. Add chopped onion and fry for 3 minutes.

2. Add minced garlic and fry, stirring, for 1 minute more.