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🧅FRENCH ONION CHUCK ROAST This is one of those meals that will make you feel like a chef. I love chuck roast, and this French onion soup twist on it came out so good. Chuck roast is a relatively inexpensive piece of meat and the oven does all the work. This time, I added caramelized onions along with the meat. Then covering it in a dusting of shredded gruyere to give it that French onion soup vibe. SO GOOD. Eat it as is, with some mashed potato, rice, or in between some sourdough. Ingredients 2.5lbs chuck roast 3 yellow onions, thinly sliced 4 garlic cloves 1 tbsp butter 1 tbsp Worcestershire 1 tbsp balsamic vinegar 1 tbsp tomato paste 2 cups beef broth Salt & Pepper 1 tsp black pepper 1 tsp dried thyme 1 tbsp Dijon mustard 3-4oz finely shredded gruyere (or Swiss) Finely chopped parsley to top How to make it 1.First, season the chuck roast on all sides with salt & pepper. Set aside. make the caramelized onions in an oven safe dish. Add the butter & onions to a pan. Cook on low until translucent, stirring every few mins. This takes time, so just let it do its thing, & stir every 5 mins or so. Takes about 20-25 mins in total, but this step makes the entire dish. 3.When the onions look translucent, stir in the tomato paste, Worcestershire, balsamic, & thyme. Stir well. 4.Add the chuck between the onions. Add the bone broth and garlic, cover with a lid (covered is important!) and cook at 350F for 3 hours. I tend to do 1 hour plus 30 mins for each pound. So if its 2.5lbs, put it in for 3 hrs. 5.Pull the roast out & shred using two forks. Stir so the onions & broth coat the meat. Taste and adjust salt and acidity. Put back in the oven at 425F for 30-45 mins. 6.Remove, top with finely shredded cheese, put back in the oven to broil for 2 mins. 7.Finish with finely chopped parsley for color. 8.Serve is is, over mashed potatoes, cauliflower mash, regular rice (or kaizen lowcarb rice), or perfect as a sandwich in between toasted bread. If you make it, be sure to let me know on SHREDHAPPENS! ENJOY! . . . . #lowcarb #lowcarbrecipes #healthyrecipes #goodmoodfood #keto #ketorecipes #healthyfoodshare
Shredhappens202,053 Aufrufe • vor 1 Monat
🥕MEDITERRANEAN ROASTED CARROTS If you’re looking for an easy holiday appetizer that tasted incredible, you’ve got to try this simple combination - its one of my favorite ways to do carrots for the holidays, and its so good. It brings color, brightness, and some Mediterranean flavor in such a great way. Its got a mix of crunchy ,creamy, sweet, and tangy in each bite. Ingredients 2lbs carrots 2tbsp olive oil 1/2 tsp sweet paprika and 1/2 tsp onion powder salt & pepper to taste Easy Whipped feta: The zest & juice of 1 lemon 1 cup thick greek yogurt 3.5 oz feta Toppings: 3 tbsp crushed pecans or pistachios 2 tbsp finely chopped fresh herbs (I love adding a mix of dill, mint and parsley 1-2 tbsp honey drizzles Aleppo pepper & sumac Here is how I made it: 1.Preheat oven to 450°F. 2.Peel 2lbs small carrots and cut any thicker ones in half lengthwise so the carrots all roast evenly. 3.Toss your carrots with the olive oil, salt, sweet paprika, onion powder, & spread them across a baking sheet. Roast for 18-20 minutes until the edges are dark and blistered. Time varies by oven. 4.For the base, whip the greek yogurt and feta until smooth with the juice and zest of a lemon. Give it a taste and adjust with more salt or lemon if you like. Remember, the carrots will add some sweetness to it, so this is going to balance that out. 5.Spread your whipped feta on a plate, add the warm carrots on top, then top with chopped roasted buts (pecans, walnuts, or pistachios work great) som fresh herbs (dill, mint, or parsley) & some honey over the top. Finally, add a little sumac and Aleppo pepper. If you make it, let me know on SHREDHAPPENS! And follow along if you like easy mediterranean recipes. ENJOY! . . . . #healthyrecipes #mediterraneanfood #healthyfoodshare #mediterraneanrecipes #lowcarbrecipes
Shredhappens81,450 Aufrufe • vor 1 Monat
🥦 High Protein Broccoli Feta Bean Soup If you thought healthy soup couldn’t be high protein, high fiber, and taste good, you need to try this! This is as good as it gets. Roasted broccoli, feta, creamy white beans, and two of my favorite protein hacks: cottage cheese + bone broth to make it a great healthy meal prep option, and a great healthy lunch or dinner. Full recipe: 1,267 calories, 97g protein Each serving (4): 317 cals, 24g protein INGREDIENTS: 5 cups broccoli florets, cut into small pieces 2 cups baby spinach 1 small quartered yellow onion 4 garlic cloves 6oz feta cheese 1-2 tbsp olive oil 3 cups bone broth 1/2 cup cottage cheese 1 can cannellini beans Zest + juice of 1/2 lemon 1 tbsp dried oregano 1 tsp chili flakes Salt and pepper to taste Here is how I made t: 1️⃣ Preheat oven to 400°F. 2️⃣ Cut broccoli into smaller pieces so they cook faster + roast evenly, super important! 3️⃣ Toss the broccoli into an oven safe dish along with your quartered onion, garlic, and feta. Drizzle with olive oil, add oregano, chili flakes, salt & pepper. Roast for 35-40 mins. Time varies by oven, so keep an eye on it! 4️⃣ Once roasted, add everything to a blender with the cottage cheese, bone broth, baby spinach, lemon zest + juice, and beans. Blend until smooth. Add water if too thick. 5️⃣ Warm it up, add to a bowl and garnish with fresh dill, chili flakes, and finely shredded manchego or parmesan to bring out the flavors. Enjoy! . . . #highprotein #healthyrecipes #goodmoodfood #lowcarbrecipes #souprecipe
Shredhappens95,682 Aufrufe • vor 1 Monat
🤯GENIUS HEALTHY LAVA CAKE DESSERT This is without a doubt the best high protein dessert Ive made and yes it includes cottage cheese! It packs 43g protein and 400 calories for the entire batch, which you can easily divide into 2 or 3 servings. It’s also rich and chocolatey, and you can add as many chocolate chips as you desire to make taste even better! Here is how I made it: Ingredients: 8oz cottage cheese (half a 16oz tub) 2 eggs 4 tbsp powdered monkfruit (or sweetener of choice) 3 tbsp cacao powder (use 2.5 tbsp if you want it less rich) Small splash of vanilla extract Optional but highly recommended: a sprinkle of sugar free or chocolate chips 1️⃣ First, the cottage cheese. I processed 8oz cottage cheese in a small food processor until smooth to get rid of the curds. Transfer to a small oven-safe bowl. 2️⃣ To the processed cottage cheese, crack in 2 eggs 3️⃣ Add the cacao powder (I use 3 tbsp … sometimes more… but I like it really rich) 4️⃣ Stir in 3 to 4 tbsp of powdered monkfruit or preferred sweetener. Make sure it’s POWDERED. That is key 5️⃣ Add a splash of vanilla extract and mix thoroughly till you have a nice smooth batter. 6️⃣ Sprinkle chocolate chips on top, if desired, shake it so it somewhat submerges into the cake to get you the lava cake feel. Again, use as many as you like 7️⃣ Pop it into the oven and bake at 350°F for 33-35 mins. 8️⃣ Remove, let cool for two or three mins. This is such an easy lowcarb dessert, it’s also protein packed and perfect for a healthy dessert meal prep! If you try it, be sure to let me know on SHREDHAPPENS! ENJOY . . . #healthyrecipes #lowcarbrecipes #lowcarb #keto #highprotein
Shredhappens162,095 Aufrufe • vor 3 Monaten
Would you try this HEALTHY HIGH PROTEIN 🍅 TOMATO BASIL SOUP?? This whole pot has an insane 79 grams protein. Divide this into 4 generous servings, each with just 230 calories, and 20 grams of protein to keep you insanely full. Plus, what really makes this soup special is the antioxidants, lycopene, and benefits you get from the tomato, garlic, and bell pepper that are so good for your heart health, skin health, and keeping your immune system strong. This is such an easy healthy meal idea, or a great easy meal prep option. So feel free to make it in advance for a light lunch or healthy dinner throughout the week. Here is how I made it: 1️⃣ Preheat oven to 400F. 2️⃣ Grab an oven safe dish or try. Toss in 4-4.5 pints of your favorite tomato. I like cherry tomatos best for this. 3️⃣ Roughly cut 1 large onion and 1 red bell pepper and add them to the tray. 4️⃣ Toss in half a garlic bulb or 6-10 garlic cloves. 5️⃣ Drizzle everything with 2 tbsp olive oil, season with salt, pepper, and sprinkle with 1 tsp onion powder, 1 tsp chili flakes, and 1 tbsp paprika. Toss well. 6️⃣ Pop into your oven for 60-70 mins at 400F. Keep an eye on it as ovens vary. When it’s done, carefully place all your veggies into a blender or large pot. 7️⃣ To the blender, to boost the protein add 1 full container chicken or beef bone broth, and 3 servings of cottage cheese, along with a huge handful of fresh basil. Basil is key! 8️⃣ Blend or use an immersion blender until silky smooth. Taste and adjust with more salt, pepper, fresh basil, as you like. Salt is very important to bringing out flavor. 9️⃣ Pour into bowls and enjoy hot as is, or you can drizzle some of your favorite hot sauce, some cream, or some basil oil or fresh basil! 🌿 If you make this, be sure to let me know on SHREDHAPPENS. I love sharing healthy recipes with you! . . . . #soup #healthyrecipes #healthyfoodshare #lowcarb #keto
Shredhappens80,244 Aufrufe • vor 2 Monaten
WANT MOIST CHICKEN? These are the 2 simple cooking hacks for the juiciest chicken you’ve ever had. I usually do chicken thighs, but this is an amazing way to make regular chicken super moist! You need a little baking soda, to cook with the lid on & let it rest, and you’ll never have dry boring chicken again. Ingredients 2 chicken brst 1 tbsp olive oil 1/4 tsp baking soda 1 tsp oregano 1 tsp garlic powder 1 tbsp smoked paprika Juice and zest of 1 small lemon Salt & pepper to taste Optional: 2 tbsp yogurt Here is how I made it: 1.Add 2 chicken brsts to a bowl, drizzle with olive oil, season with salt and pepper, 1 tsp oregano, 1 tsp garlic powder, 1 tbsp smoked paprika, 1/4 tsp baking soda to soften up the fibers, the zest & juice of a lemon, and optional: 2 tbsp plain yogurt. Mix well, and make sure the chicken is at room temperature (not cold!) This is important!! 2.Let this marinate for 30 minutes (outside of the fridge). By not using cold chicken, it help cook the chicken evenly. 3.Bring a pan to medium heat. Once it’s hot, place the chicken in the pan. Cover with a lid and cook for 3 mins on the first side. This is going to trap the moisture. 4.After 3 mins, flip it, cover with the lid, reduce heat to MEDIUM-LOW, and let it cook for another 7-8 mins. If you used cold chicken, or if your pan wasn’t hot enough, or if your chicken was too thick, this may require more time (and not be juicy, so follow the directions! 5. After 7-8 minutes remove the chicken from the pan, place it on a cutting board or plate, and let it rest for at least 5 minutes. This allows the juices to redistribute throughout the chicken, making it more tender and locking in the juices. 6.After resting, slice the chicken breasts against the grain and serve. You can serve this however way you wish – with your favorite veggies, salad, or with rice, quinoa, or if you’re looking for lowcarb/keto options, my @kaizenfoodco lowcarb rice. ENJOY . . . #lowcarb #lowcarbrecipes #healthyrecipes #keto #chicken
Shredhappens70,579 Aufrufe • vor 1 Monat
🥕MEDITERRANEAN ROASTED CARROTS If you love carrots, and my last few mediterranean roasted carrots recipes, you will love this one! Its served up over a whipped herby yogurt spread that takes it to the top! This has a mix of crunchy ,creamy, sweet, and tangy in each bite, and its the perfect healthy salad, appetizer, or make it a meal by adding some protein like chicken, shrimp, or a white fish. Ingredients 2lbs carrots 2tbsp olive oil 1 tsp smoked paprika, 1/2 tsp garlic powder, 1 tsp oregano, 1 tsp Aleppo pepper or chili flakes Salt & pepper to taste Herby Yogurt Tahini Base 1 cup thick greek yogurt 1/4 to 1/3 cup tahini Zest and juice of a small lemon 1 garlic clove Small handful fresh dill (about 2 tbsp) Small handful fresh parsley (about 2 tbsp) 1 tbsp olive oil Toppings: 3 tbsp crushed walnuts or pecans 2 tbsp finely chopped fresh herbs (I love adding a mix of dill, mint and parsley 1-2 tbsp honey drizzles 1oz feta crumbled Aleppo pepper or chili flakes Here is how I made it: 1.Preheat your oven to 450°F. 2.Peel 2lbs small carrots and cut any thick ones in half lengthwise so the carrots all roast evenly, this is key! 3.Toss the carrots with the olive oil, salt, spices. Spread them evenly across a baking sheet. Roast for 18-20 mins until the edges are nice, blistered, and softened up. 4.For the base, whip the greek yogurt, garlic, fresh herbs, and olive oil until smooth with the juice and zest of a small lemon. Give it a taste and adjust with more salt or lemon if you like, and if you like tahini, feel free to drizzle in some more! 5.Spread your whipped yogurt on a plate, add the warm carrots on top, then top with some crushed walnuts (or pine nuts or pecans), some more fresh finely chopped herbs, some feta cheese crumbled, chili flakes, and a little drizzle or two of honey if you like. If you make it, let me know on SHREDHAPPENS! And follow along if you like healthy mediterranean recipes that are so easy and so good! ENJOY! . . . . #healthyrecipes #healthyfoodshare #mediterraneanfood #salads #goodmoodfood
Shredhappens88,430 Aufrufe • vor 2 Monaten
🥕CRISPY CARROT FRIES These carrot fries are UNREAL. They’re actually crispy and the perfect balance of sweet, salty, and smoky. If you’re looking for a delicious side, you’ve gotta make these. They’re a great healthy fry alternative and so good! Very important: a high heat oven is super critical for this recipe, we’re gonna be baking these at 450F. If you dont do this, or skip the parmesan, they will be delicious, but just not crispy! Here is how I made them: 1.Start by peeling 6-8 medium carrots. Cut them down the middle, then again, then again so they are into fry shapes. You want it to be about 1/4 to 1/3 inch thick max so it cooks evenly and gets crispy. If they are too thick, they will be soft. a bowl, combine 4-5 tbsp olive oil, a couple pinches salt, 1 tsp smoked paprika, 1 tsp oregano, 1 tsp onion powder, and some red chili flakes. Mix well, then toss in the carrots and make sure they’re evenly coated. 3.Finely shred some parmesan cheese in a bowl (about 2 cups) and dip the carrots in and coat evenly across the entire surface area. the carrot fries on parchment paper on a baking tray and put in the oven at 450F for 18-20 mins, until nice and crispy at the top. At 18-20, flip, top with more cheese (optional, if desired) and put back in the oven for another 2-3 mins. 5.I served this with my creamy chili lime sauce. To make it, combine 3 tbsp sour cream (or thick yogurt), 2 tbsp mayo, 1/2 tsp smoked paprika, 1/2 tsp onion powder, 1/4 tsp cayenne, a couple pinches salt, and the juice of half a lime in a bowl. Mix well, taste and adjust as you wish Eat these hot so they’re crispy, and ENJOY! If you make these, be sure to let me know what you think on SHREDHAPPENS! I share high protein recipes and Mediterranean food that’s so easy and so good! . . . . #healthyrecipes #healthyfoodshare #lowcarb #goodmoodfood #whatsonmyplate
Shredhappens115,306 Aufrufe • vor 3 Monaten
5 minutes of prep, for one of the best healthy meals you’ve ever made at home. Trust me, I get it. I want my food to be exciting, healthy, and keep me ridiculously full. I’ve lost over 155lbs eating meals like this. This is one of those meals thats easy, takes practically no technique, and you can do it all in 1 pot with less than 5 minutes of prep. Sure, you can sear the chuck roast before putting it in the pot, but this is just as good! Here is how to make it: 1.Grab an oven safe dish. One with a lid. 2lbs of chuck roast at the base. Season it on both sides with salt and pepper. Be generous with the salt. Add 1 tbsp thyme, 1-2 tbsp smoked paprika, and 1/4 to 1/2 tsp cayenne pepper depending on how spicy you want things. Toss in 1 shallot (or half a red onion), 4-6 garlic cloves. And pour in 24oz of bone broth. 3.Cover, pop in the oven at 350F for 3 hours with the lid on. 4.While thats going, cut up whatever root vegetables you like. You can use 3/4lb baby potatoes and 4 medium carrots like I did, or use broccoli, cauliflower, zucchini, celery root, or even Brussel sprouts. 5.Remove the chuck roast from the oven, shred it using 2 forks, toss in your vegetables, put the lid on and put it back in the oven at 400F for 45 minutes. 6.Remove, top with fresh parsley, then eat as is, or alongside some salad, maybe some rice or my kaizen high protein lowcarb rice, quinoa, or whatever you’re craving. This is such an easy recipe, such a perfect healthy dinner, and one of those fall recipes that is so good. If you make it be sure to let me know on SHREDHAPPENS! . . . #highprotein #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate
Shredhappens57,652 Aufrufe • vor 1 Monat
GENIUS HEALTHY LAVA CAKE DESSERT This is without a doubt the best high protein dessert Ive made with cottage cheese. It packs 43g protein and 400 calories for the entire batch, which you can easily divide into 2 or 3 servings. It’s also rich and chocolatey, and you can add as many chocolate chips as you desire to make taste even better! Here is how I made it: Ingredients: 8oz cottage cheese (half a 16oz tub) 2 eggs 4 tbsp powdered monkfruit (or sweetener of choice) 3 tbsp cacao powder (use 2.5 tbsp if you want it less rich) Small splash of vanilla extract Optional but highly recommended: a sprinkle of sugar free or chocolate chips 1️⃣ First, the cottage cheese. I processed 8oz cottage cheese in a small food processor until smooth to get rid of the curds. Transfer to a small oven-safe bowl. 2️⃣ To the processed cottage cheese, crack in 2 eggs 3️⃣ Add the cacao powder (I use 3 tbsp … sometimes more… but I like it really rich) 4️⃣ Stir in 3 to 4 tbsp of powdered monkfruit or preferred sweetener. Make sure it’s POWDERED. That is key 5️⃣ Add a splash of vanilla extract and mix thoroughly till you have a nice smooth batter. 6️⃣ Sprinkle chocolate chips on top, if desired, shake it so it somewhat submerges into the cake to get you the lava cake feel. Again, use as many as you like. 7️⃣ Pop it into the oven and bake at 350°F for 33-35 mins. 8️⃣ Remove, let cool for two or three mins. This is such an easy lowcarb dessert, it’s also protein packed and perfect for a healthy dessert meal prep! If you try it, be sure to let me know on SHREDHAPPENS! ENJOY . . . #healthyrecipes #lowcarbrecipes #lowcarb #keto #highprotein
Shredhappens118,664 Aufrufe • vor 4 Monaten
Skincare + Brain fuel, in salad form! This mediterranean salad is crunch and so good. It’s got a ton of nutrients and antioxidants that are great for hydration, your skin, and your brain. The walnuts and pomegranate not only add a great crunch, but pack polyphenols, omega 3s, and antioxidants that do wonders for your brain and cognition. I’ve lost close to 150lbs eating food that tastes GOOD including plenty of veggies and salad. This also has a ton of different textures, it’s creamy, it’s crunchy, a little sweet and salty, and it’s so good. If you want, feel free to add grilled chicken or fish for a light high protein salad to make a great easy meal option Here’s how I made it: 1.Grab a salad bowl. Finely dice 3-4 persian cucumbers. Small is key so you get a little bit of everything in each bite! 2.Add 1/2 a small red onion, finely diced, and half a pint of cherry tomatoes finely diced. 3.I love adding fresh herbs for bursts of flavor. Add 3-4 tbsp finely chopped fresh parsley and optionally 2 tbsp finely chopped mint. 4.Roughly chop a handful of roasted walnuts and toss them in with 1 seeded large pomegranate 5.Crumble up 2-3 oz of feta and sprinkle over the top. dress it up, grab a small bowl or mason jar, add the zest and juice of 1 lemon, 4 tablespoons olive oil, 1 tsp oregano, 1/2 tsp Aleppo pepper or chili flakes, a couple generous pinches of salt, and a little pepper. Mix really well. 7. Pour dressing over the salad, toss until everything is coated and glossy, give it a taste, and adjust as you wish. If you make it, be sure to let me know on SHREDHAPPENS! I share lowcarb recipes, mediterranean food, and high protein meals that have helped me lose over 150lbs. Enjoy! . . . . #lowcarb #lowcarbrecipes #healthyrecipes #salads #mediterraneanfood
Shredhappens42,247 Aufrufe • vor 1 Monat
🥒TZATZIKI INSPIRED PERSIAN CUCUMBER SALAD If you want an easy, light, refreshing salad, an easy side to some protein, or a fun snack, this Persian cucumber salad has the best textures and flavors in each bite and its such a healthy way to stay satiated. You can use any kind of cucumber but I like Persian or Japanese cucumbers best for this. Here is how I made it: 1.Thinly slice 6 Persian or mini cucumbers. Add them to a large mason jar or bowl. 2.Finely dice half a small red onion or a shallot would work here too. You want this to be super finely diced. That’s key! 3.Super finely chop a handful of fresh dill (you should yield about 2-3 tablespoons). 4.Squeeze juice out of one large lemon and add 1 freshly minced garlic clove. 5. Top it all off with 2 tablespoons of a good thick plain greek yogurt, 2 tablespoons of a really GOOD olive oil, a couple pinches salt, pepper, and 1 to 2 tbsp of everything bagel seasoning. Give it a good shakey shake (or toss!) and enjoy. You can easily add some chicken, shrimp, or salmon and this would be an incredible dish that’s so easy and so good! . If you try it, be sure to let me know on SHREDHAPPENS. ENJOY. . . . . . . . #lowcarb #lowcarbrecipes #keto #mediterraneanfood #healthyrecipes
Shredhappens55,734 Aufrufe • vor 3 Monaten
💥EASY ONE PAN CHICKEN DINNER I’ve lost over 155lbs eating healthy meals like this that I actually look forward to eating. Its all done in 1 pan and so good! This easy chicken has mediterranean flavors and so versatile. You can switch up the vegetables based on what you have. Serve it as is, with any kind of rice/quinoa (or my high protein lowcarb @kaizenfoodco rice). Here is how to make it: 1.Grab a large oven safe pan or baking dish. 2.Cube up 1/2 a butternut squash and toss at the bottom along with 2 cups cauliflower florets, & 1 large red onion cut into wedges. You can also use carrots, potatoes, broccoli, or whatever veggie you love. 3.Mix together 3 tbsp olive oil, 2 tbsp tomato paste, 1 tbsp Dijon mustard, 5 minced garlic cloves, 1 tbsp oregano, 1 tbsp smoked paprika, 1 tbsp thyme or oregano, 2 tbsp water, and a generous amount of salt and pepper. 4.Coat 6 bone-in skin-on chicken thighs really well in the mixture, then place them right over the vegetables. Pour anything left in the bowl over the top. 5.Bake at 425F for 45 mins. Then turn off the oven and let everything sit inside for another 10-15 mins. 6.While that rests, mix together 2 tbsp olive oil, 1 tbsp finely chopped fresh parsley, the zest and juice of 1/2 lemon, and a pinch of salt. Spoon that lemon parsley mixture all over the chicken and vegetables right before serving. The vegetables soak up all those chicken juices, the thighs get beautifully caramelized, and that fresh lemon parsley finish brings the whole thing together. You can eat it exactly as is, or serve it with regular rice, quinoa, or if you want to keep things higher protein and lower carb, my Kaizen High Protein Low Carb Rice. Its such an easy healthy dinner, and one of those recipes you can keep changing based on what you have in the fridge. If you make it, be sure to let me know on SHREDHAPPENS! . . . . #healthyrecipes #chickenrecipes #mediterraneanfood #lowcarb #healthyfoodshare
Shredhappens26,556 Aufrufe • vor 1 Monat
High Protein Broccoli Feta Soup 🥦 If you thought soup couldn’t be high protein and taste incredible, you’ve got to try this! Full recipe: 985 calories and 79g protein Each serving (4): 246 calories, 19.5g protein, 10g carbs This protein packed broccoli feta soup is as good as it gets. It’s got roasted broccoli and feta two of my favorite protein hacks: some creamy cottage cheese and bone broth. Its great for an easy chilly night, a great healthy meal prep option, and a lunch or dinner that doesn’t leave you feeling heavy. Soup Ingredients: 5 cups (450g) broccoli florets, cut small so they roast evenly 2 cups of baby spinach 1 small quartered yellow onion 4 garlic cloves 1-2 tbsp olive oil 3 cups bone broth 1/2 cup cottage cheese 6oz feta cheese The zest and juice of 1/2 lemon 1 tsp dried oregano 1 tsp chili flakes Salt and pepper to taste Garnish: Fresh dill & finely shredded manchego cheese Here is how I made t: 1️⃣ Preheat your oven to 415°F. 2️⃣ Cut your broccoli into smaller florets so they cook faster and roast up evenly. Dont use large chunks. 3️⃣ Toss your broccoli into an oven safe dish along with your quarterly onion, and fresh garlic. Drizzle with olive oil, add your oregano, chili flakes, salt, and pepper. Place your feta in the corner. Roast for 30 mins until roasted and slightly crispy. Time varies by oven, so keep an eye! 4️⃣ Add your roasted veggies to a blender with the bone broth, cottage cheese, baby spinach, and lemon zest, and juice. Blend everything until smooth and creamy. 5️⃣ I its cooled down, warm it up in in a pot, then taste and adjust to make sure it has enough salt and lemon juice. Plate it up, and garnish with fresh dill, chili flakes, and finely shredded manchego or parmesan cheese to bring out the flavors. If you make it, be sure to let me know on SHREDHAPPENS! Enjoy! . . . . . #highprotein #lowcarb #lowcarbrecipes #healthyrecipes #souprecipe
Shredhappens45,764 Aufrufe • vor 2 Monaten
🤯Mediterranean Eggplant Pocket Bake If you love easy mediterranean recipes, and want a healthy weeknight dinner, you’ve got to try this amazing bake - these come out so good, so saucy, so cheesy, and so easy to make. Ingredients: 2-3 medium eggplants, sliced 1/4–1/3 inch thick Olive oil Salt For the filling: 1lb 80/20 ground beef 1/3 yellow onion, finely diced 2 garlic cloves, minced 1/2 tbsp onion powder 1 tbsp granulated garlic 1/2 tbsp sweet paprika 1 tbsp fresh parsley Salt & pepper Optional (if not low carb): 1/2 cup uncooked rice For assembly: 1/2 jar marinara or pasta sauce Sliced or shredded mozzarella cheese Chili flakes Fresh basil Shredded parmesan Here’s how I made it: 1️⃣ Preheat oven to 425°F. 2️⃣ Slice 2-3 eggplants into 1/4 to 1/3 inch thick slices. Lay them out on an oven-safe tray without overlapping. Season with salt and drizzle with olive oil. You may need 2 trays. 3️⃣ Roast for 18–20 mins. 4️⃣ While that cooks, make your beef mixture. In a bowl, combine 1lb ground beef with diced onion, the spices above, salt, and pepper. Mix well. If using rice, add 1/2 cup uncooked rice here. 5️⃣ Form the mixture into 6-8 equal patties or balls. 6️⃣ Remove eggplant from the oven and let cool for about 1 min. Take one slice and lay it across your palm, then place another slice across it in an “X” shape. 7️⃣ Add one beef patty in the center, then fold each side over to create a pocket. Repeat for all. 8️⃣ In an oven-safe dish, spread about half a jar of marinara on the bottom. Place the eggplant pockets on top. Cover with a lid. Bake at 425°F for 22–24 mins. 9️⃣ Remove, top with mozzarella and chili flakes, then broil for 2–3 mins until melted and bubbly. Serve as-is, or top with shredded parmesan, some basil, or pair with a side of rice or my kaizen high protein rice to make it low carb and even more filling. If you make it, be sure to tag me on SHREDHAPPENS! ENJOY! . . . . #mediterraneanfood #healthyrecipes #goodmoodfood #lowcarb #lowcarbrecipes
Shredhappens51,874 Aufrufe • vor 3 Monaten
Stop making boring salads, and instead make them like this Mediterranean Steak & Crispy Chickpea Salad instead. If you love mediterranean recipes and mediterranean flavors, and want an incredible summer salad, this is such a good option. It’s one of the best flavor combinations and its SO good. The crispy chickpeas add such a nice crunch and a little more protein. You can always swap those out for crispy rice or quinoa, or if you’re lowcarb, my high protein lowcarb Kaizen rice. Here is how I made it: 1.Roast the chickpeas in the oven while you work the rest. Grab a can of chickpeas. Rinse with water well, then strain and pat try with a kitchen towel. Add it to an oven safe dish. Drizzle with 2 tbsp olive oil, season with salt, pepper, and season with 1 tbsp thyme, 1 tbsp sweet paprika, and 1 tbsp garlic powder. Mix well then pop in the oven at 425F for 27-30 mins. Then let cool slightly. 2.Prep your salad base. I finely chopped 5oz arugula, thinly diced 4-5 Persian cucumbers, finely diced 1 large red onion, and thinly sliced half a pint of cherry tomato. You can add as many fresh herbs you want here. At a minimum I recommend finely chopping a large handful of fresh parsley (yielding about 3/4 cup), but feel free to add fresh mint and cilantro on top of it, too. 3.Cube up 1lb steak, drizzle with 1/2 tsp olive oil then season it with 1 tbsp garlic powder, 1 tbsp sweet paprika, 1 tsp oregano, 1 tsp chili flakes, & generous salt+pepper. Cook on medium-high heat for 8 mins, or until cooked to your liking. 4.For the dressing, in a jar add 1/4 cup olive oil, the juice and zest of a large lemon, 2 tbsp red wine vinegar, 1 tbsp dijon mustard, salt, pepper, 1 tsp sumac, 1 tsp oregano, and 1 tsp garlic powder. Shake really well. 5.Grab a salad bowl, add your veggies at the base, add the cooked steak, top with the fresh herbs, toss in the roasted chickpeas, then add the sauce, toss it really well and ENJOY! If you make this, be sure to let me know on SHREDHAPPENS! ENJOY! . . . . #salads #healthyrecipes #mediterraneanfood #healthyfoodshare #lowcarbrecipes
Shredhappens41,418 Aufrufe • vor 3 Monaten
🥒 Chile Lime Cucumber Avocado Salad This one smacks in all the right ways: crispy, creamy, herby, salty, crunchy—all the textures, all the flavor. Its so easy, and so good! If you’re tired of boring salads, this is my go-to when I want something refreshing but bold. Pairs well with grilled chicken, shrimp, steak, or just eaten straight from the bowl. Here’s how I made it: 1.Start by cutting 4–5 Persian cucumbers (or 3 Japanese cucumbers) into half moons, coins, or sticks. Whatever shape you like, just don’t make them too thick -you want them to soak up all the flavor. 2.Add the cucumbers to a bowl or jar. 3.Add 1 cubed avocado, 1 finely diced large shallot (or 1/3 red onion), a large handful of finely chopped cilantro. 4.Add 2 tablespoons of roasted pistachios for some crunch and flavor. 5.Finally, top it all off with 1 oz crumbled feta, the zest and juice of 1 large juicy lime, 1 tbsp olive oil, a generous pinch of salt, and ½ to 1 tbsp chile lime seasoning. 6.Close the lid and give it a good shake, or just toss it gently in the bowl. 7.Finish with more feta and finely chopped cilantro on top. Again, this would be great with a protein of your choice, or even as is. If you make this, be sure to let me know what you think! ENJOY! . . . #lowcarb #saladrecipe #cucumbersalad #chilelime #healthyrecipes #goodmoodfood #shredhappens #summerrecipes #avocadosalad
Shredhappens55,259 Aufrufe • vor 4 Monaten
💥CHILE LIME CHIPOTLE CHICKEN This is the secret to making some of the easiest, best chicken right in your home oven. The spices come together incredibly well and the chicken come out so juicy, so flavorful, and it makes for easy meals all week long. You can make high protein bowls, tacos, quesadillas, or just pair the chicken with your favorite air fried veggies. I used my @kaizenfoodco high protein low carb rice, but use whatever rice you prefer! Here is how to make it: 1 Start with 2.5 lbs boneless chicken thighs. Trim off any excess fat to the extent you’d like and place inside a large bowl. 2 Season the chicken with a few generous pinches of salt & pepper, 1 tbsp paprika, 1 tbsp Aleppo pepper or chili flakes of choice, 1 tbsp garlic powder, 1/2 tbsp chipotle powder, 1/2 tsp coriander, 1/4 tsp cayenne pepper. We’ll also add 2 tbsp fresh cilantro, 1 tbsp olive oil, 2 tbsp yogurt, and juice of 1 large lime to add a lot more flavor and tenderize the chicken. 3 Mix it super well, then thinly slice 1/2 large red onion and mix it in with the chicken. You ideally let this marinate for 2-4 hrs but if you want to make it right away, you can. 4 When you’re ready to make it, remove the chicken from the fridge and let it come up to room temp before placing it in the oven, about 30 mins. Then preheat your oven to 425F. Pack the marinated chicken tightly inside a loaf pan (my size is roughly 8.5x4.5x2.5). Place in the oven for 50-55 mins at 425F. 5 Remove the chicken from the oven, tilt the pan over a glass bowl or container to pour out the excess juices. I like to pour this over the chicken before serving, or even use it as a broth or base for soups. 6 Flip the pan over a cutting board and cut the chicken into strips, cubes, or whatever shape you like. 7 Then serve it however way you wish. I made an amazing high protein lowcarb chicken and rice bowl with 55g protein with my kaizen lowcarb rice , baby kale, avocado, fresh cilantro, and a garlicky white sauce and it was SO Good. . ENJOY! . . . #highproteinmeals #healthyrecipes #lowcarb #lowcarbrecipes #ketorecipes
Shredhappens36,257 Aufrufe • vor 2 Monaten
🤯MEDITERRANEAN HIGH PROTEIN FLATBREAD 460 CALORIES, 40G PROTEIN each (makes 4!) Ive lost over 150lbs eating incredibly tasty healthy recipes like this. It’s so easy, so good, brings on the protein, and keeps me insanely full. If you’re watching carbs, you can sub in lupin flour for half of the flour to reduce carbs and get even more protein. Here’s how I made it: Protein Flatbreads: 2/3 cup gluten free all purpose flour (or regular purpose flour) 2/3 cup Greek yogurt 1/2 tsp baking powder A couple generous pinches salt Optional topping: Olive oil + Everything Bagel Seasoning Steak: 1.25lb skirt steak 1 tsp olive oil 1/2 tbsp paprika 1/2 tbsp garlic powder 1/2 tbsp oregano Salt & pepper Yogurt spread: 1 cup Greek yogurt 1 minced garlic clove 3–4 tbsp finely chopped dill Juice of half a lemon Pinch of salt & pepper Onion salad: 1 small red onion thinly sliced 4 tbsp fresh parsley, finely chopped Juice of 1/2 lemon 1 tbsp sumac Salt 1.Season your steak - drizzle with olive oil, add the spices above, mix well, then airfry at 400F for 10 mins. Remove & let rest before slicing. 2.For the flatbreads, mix flour, yogurt, baking powder, and salt until you have a nice dough. Divide into 4 equal pieces. Lay out parchment paper on a sheet pan, spray your hands & parchment paper with oil, and press each portion out into thin flatbreads. Create little spots with your fingers, and spray or brush lightly with oil, sprinkle with everything bagel, and pop in the oven at 375F for 18-20 mins (time varies by oven). Remove and let cool slightly, then cover with a towel so they stay soft. 3.Make the yogurt spread and the onion salad with the ingredients above, and grab some roasted red peppers and chop up some fresh parsley. 4.Then just assemble! Spread yogurt sauce, add roasted red pepper slices, 5oz sliced steak, a large handful of the onion salad, and finish with extra parsley + sumac and enjoy. If you make it, let me know on SHREDHAPPENS. ENJOY! . . . . #healthyrecipes #healthyfoodshare #goodmoodfoo
Shredhappens35,863 Aufrufe • vor 3 Monaten
PROTEIN STEAK WRAPS (AND FLATBREADS MADE WITH YOGURT!) Makes 4: 460 CALS, 40G PROTEIN each If you told 350lb version of me that I could eat food like this, feel good AND lose weight, I honestly wouldn’t have believed you. Ive lost over 150lbs eating incredibly tasty healthy recipes like this. It’s delicious, brings on the protein, and keeps me insanely full. If you’re watching carbs, you can sub in lupin flour for half of the flour to reduce carbs and get even more protein. Protein Flatbreads: 2/3 cup gluten free all purpose flour (or regular purpose flour) 2/3 cup Greek yogurt 1/2 tsp baking powder A couple generous pinches salt Optional topping: Olive oil + Everything Bagel Seasoning Steak: 1.25lb skirt steak 1 tsp olive oil 1/2 tbsp paprika 1/2 tbsp garlic powder 1/2 tbsp oregano Salt & pepper Yogurt spread: 1 cup Greek yogurt 1 minced garlic clove 3–4 tbsp finely chopped dill Juice of half a lemon Pinch of salt & pepper Onion salad: 1 small red onion thinly sliced 4 tbsp fresh parsley, finely chopped Juice of 1/2 lemon 1 tbsp sumac Salt 1.Season steak - drizzle with olive oil, add the spices above, mix well, then airfry at 400F for 10 mins. Remove & let rest before slicing. 2.For the flatbreads, mix flour, yogurt, baking powder, and salt until you have a nice dough. Divide into 4 equal pieces. Lay out parchment paper on a sheet pan, spray your hands & parchment paper with oil, and press each portion out into thin flatbreads. Create little spots with your fingers, and spray or brush lightly with oil, sprinkle with everything bagel, and pop in the oven at 375F for 18-20 mins (time varies by oven). Remove and let cool slightly, then cover with a towel so they stay soft. 3.Make the yogurt spread and the onion salad with the ingredients above. 4.Then just assemble! Spread yogurt sauce, add roasted red pepper slices, 5oz steak, a large handful of the onion salad, and finish with extra parsley + sumac & enjoy. If you make it, let me know on SHREDHAPPENS. ENJOY! . . . . #healthyrecipes #healthyfoodshare #goodmoodfood #mediterraneanfood #highprotein
Shredhappens45,456 Aufrufe • vor 4 Monaten