#healthyfoodshare
Would you try this high protein soup?? 4 HUGE servings: 240 cals, 24g protein per serving And, 95g protein for the whole thing! This healthy soup is packed with protein and fiber, and it’s one of the easiest ways to take care of your gut, skin, and immune system. Here’s how to make it: 1️⃣ Preheat oven to 400°F. 2️⃣ Quarter up 1 large yellow onion and add it to a lined sheet pan with 6-8 garlic cloves. 3️⃣ Drizzle with 1 tbsp olive oil and season with a couple generous pinches of salt, black pepper, 1 tsp garlic powder, 1 tsp oregano or thyme. 4️⃣ Roast for about 45-50 mins until the onion is soft. 5️⃣ While they are going, microwave 16oz (1 bag) frozen peas for 4 mins. 6️⃣ Transfer the roasted onion and garlic to a blender. Add the hot peas, 2 packed cups fresh spinach, 4 cups hot bone broth, 2 servings cottage cheese, 2-3 tbsp fresh mint, the juice of 1/2 lemon, and a couple generous pinches of salt and pepper. 7️⃣ Blend until smooth and creamy. Taste and adjust with more salt, lemon juice, mint, chili flakes, or bone broth depending on how thick you like it. 8️⃣ Pour into bowls and finish with olive oil, fresh mint, a squeeze of lemon juice or drizzle of cream, and enjoy! If you make it, be sure to let me know what you think on SHREDHAPPENS! . . . #healthyrecipes #healthyfoodshare #lowcarb #soup
Shredhappens259,500 次观看 • 6 天前
VIRAL BROTHY BEEF BOWLS 🔥 If you love soup recipes, but want something substantial and super filling, these are one of the best easy weeknight meals. It’s so easy to make, so good, and packed with protei and flavor. These are super filling and come in under 500 calories and 35g protein a bowl. One of my favorite protein hacks is using a really good bone broth.That little Kettle & Fire carton has almost 20g of protein on its own, I used up a cup in the broth, and a cup making the rice instead of water to boost the protein + flavor. Here is how I made it: 1️⃣ Start with 1 lb ground beef in a large pan over medium-high heat. Break it apart as it browns, then add 4 minced garlic cloves, 1 tbsp smoked paprika, 1/4 tsp cayenne pepper, 1/4 tsp red chili flakes, and a generous pinch of salt. Brown it up really well. 2️⃣ For the broth, add 2.5 tbsp red curry paste and 2 minced garlic cloves to a saucepan over medium heat. Stir for 1-2 mins until softened and fragrant. 3️⃣ Pour in 3/4 cup half-and-half (or coconut milk) and 1 cup Kettle & Fire bone broth. Stir everything together until smooth and bring to a gentle simmer. 4️⃣ Season the broth with a generous couple pinches salt, fresh lime juice, and freshly chopped cilantro. Taste and adjust to your liking. You want it creamy, savory, a little spicy, and bright from the lime. 5️⃣ For the quick pickled red onions, super thinly slice 1/2 large red onion and add it to a bowl. Add juice of 1 lemon and sprinkle with sea salt. Mix really well with a fork and let sit 5-10 mins to soften. 6️⃣ Prepare 4 servings rice of choice. I love replacing the water in mine with bone broth for extra flavor + protein. 7️⃣ To assemble, add 3/4 cup cooked rice to a bowl, add 1/4 of the seasoned beef, and ladle 1/4 of the broth over everything. 8️⃣ Top with thinly sliced cucumbers, quick pickled red onions, sesame seeds, Korean chili flakes and plenty of finely chopped fresh cilantro. If you make it, let me know what you think on SHREDHAPPENS! ENJOY! 🙌 #healthyrecipes #healthyfoodshare #goodmoodfood
Shredhappens1,400,000 次观看 • 1 个月前
🥬✨Protein Cabbage Pillows If you think you don’t like cabbage, you’ve got to try these. Inspired by the Korean Beef Bowl on page 188 of my new cookbook (make it if you haven’t already!), these dumpling cousins are perfect if you want something super flavorful & fun to eat without the carbs and more protein. Here is how I made it: 1. Start by finely dicing 8oz mushrooms…small is key. Sauté in 1 tbsp avocado oil over medium heat for 7-10 mins until browned and the liquid has been released. You want to remove as much excess liquid from these as possible. Set aside. 2. In a small bowl, whisk 1/4 cup soy sauce, 2 tbsp monk fruit sweetener (or sugar), 1 tbsp toasted sesame oil, 4 minced garlic cloves, 2 tsp grated ginger, & 1 tbsp gochujang or chili garlic sauce. This will be your sauce. Reserve 1/4 of it for dipping later. 3. In the same pan you cooked the mushrooms, add 1 tbsp avocado oil, 3-4 finely diced small shallots (or 1/2 red onion), then add 1 lb ground beef and break it up well. When no more pink, add in the mixture from step 2. Let everything simmer & reduce for 5-10 mins, then turn off the heat and add 2 thinly sliced scallions & sesame seeds. Set aside. 1. Bring a large pot of salted water to a boil. Add 12-15 cabbage leaves and boil for 2.5–3 mins, just until softened. Remove & pat dry with a kitchen towel. You want a cabbage with large surface area, so Savoy or Napa is best. 5. Once cooled, trim 1/4 inch of the base of each leaf. Place 1.5-2 tbsp of filling near the base, fold the bottom over, tuck in the sides, and roll tightly into a dumpling shape. 6. Warm a pan over medium heat 1 tbsp avocado oil. Cook the rolls for 2 mins per side . 7. Dip in the reserved marinade or whatever dipping sauce you like ENJOY! If you make it, be sure to let me know! #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #healthyfoodshare #goodmoodfood
Shredhappens8,700,000 次观看 • 1 年前
POWER & GLOW IMMUNITY SOUP 🥕🔥 This not only delivers on the protein, but it’s loaded with veggies that support your skin, gut, and immunity. ✨ Macros: Whole pot: 885 calories · 71g protein · 77 net carbs Per serving (4): 221 calories · 18g protein · 19 net carbs It’s cozy, easy to make, and super filling. Split into 3–4 servings for a nutrient-dense complement to any meal. I used soft tofu here instead of cottage cheese, but 3 servings of cottage cheese works great too! The curry, ginger, roasted garlic, and smoked paprika bring the flavor, and the parmesan at the end adds the perfect umami. How to make it: 1️⃣ Preheat oven to 400°F. 2️⃣ Peel and chop 2 lbs carrots + roughly chop 1 white onion. Add to a sheet pan with 10–12 garlic cloves. 3️⃣ Drizzle with 1 tbsp olive oil. Season with 1 tsp curry powder, 1 tsp smoked paprika, salt (generous!), and cracked pepper. 4️⃣ Roast 45–50 mins until tender and golden. 5️⃣ Transfer roasted veggies to a blender or pot. 6️⃣ Add: 4 cups bone broth, 1 block soft/silken tofu (or 3 servings cottage cheese), 1 tbsp fresh grated ginger, juice of ½ lemon, and chili flakes. 7️⃣ Blend until creamy and smooth. Adjust seasoning with salt, curry powder, or lemon juice. 8️⃣ Pour into bowls. Top with grated parmesan, fresh basil, a squeeze of lemon, and toasted seeds. If you make it, let me know what you think on SHREDHAPPENS! Enjoy! . . . #souprecipe #healthyrecipe #goodmoodfood #healthyfoodshare
Shredhappens3,700,000 次观看 • 1 年前
CHICKEN THAT DOESNT SUCK. This is one of the best 1 pan chicken recipes you’ll make. The secret is the marinate that will elevate the chicken and the quick garlicky herb sauce is unbelievably good! I’m using bone-in skin-on chicken thighs to make the chicken more flavorful and juicy, but you can remove the skin if you prefer, too. I paired this with a simple salad, but it would be complete with some regular rice, quinoa, or if you’re doing lowcarb/keto, some of my lowcarb @kaizenfoodco rice. . This is how I made it (feel free to multiply for more) . 1.Grab 4 skin-on bone-in chicken thighs, dab them dry with a paper towel and add them to a bowl. . 2.For the marinade, grab a medium mixing bowl. Add 2 tbsp drizzle of olive oil, 2 tbsp tomato paste, 4 minced garlic cloves, the zest and juice of 1 large lemon, a couple generous pinches salt, pepper, 1 tbsp smoked paprika, 1 tbsp oregano or thyme, 1/4 to 1/2 tsp cayenne pepper. Mix it really well. . 3.Add the marinade to the chicken, and mix really well covering all sides. Let this ideally sit for 2 to 6 or ideally, overnight. . 4.Preheat oven to 410F. Remove chicken from fridge and let it come up to room temp before putting in the oven. . 5.Place chicken on a wire rack and put it in the oven at 410F for 35-40 mins. . 6.While thats going, make your sauce. I processed together 3 tablespoons of thick greek yogurt (or labneh), a handful of fresh mint (about 3 tablespoons), 2 scallions (green and white part), 1/2 large jalapeño, 1 tbsp olive oil, the juice of half a lemon, and a couple generous pinches of salt + pepper. Process well, taste, and adjust to your preference. . 7.Remove the chicken from the oven, plate it. Again, you can serve this with whatever base you like (it would be delicious with regular rice, quinoa, or if you’re lowcarb/keto my high protein kaizen rice), some salad of choice, and this sauce. . If you make it, be sure to let me know on SHREDHAPPENS. ENJOY! . . . . #lowcarb #lowcarbrecipes #ketorecipes #keto #chickenrecipes #healthyrecipes #goodmoodfood #healthyfoodshare
Shredhappens8,600,000 次观看 • 2 年前
If you love ridiculously good meals, try this high protein, low carb chicken and rice bowl. The flavors are unbeatable and this is pure muscle fuel! I used my high protein low carb Kaizen rice for this, but it would be great with regular rice, quinoa, or cauliflower rice, too. . I used bone-in skin-on chicken thighs to make the chicken more flavorful and juicy during the cooking process, but you can always remove the skin if you prefer when it’s made. . This is how I made it: . 1.Grab 4 skin-on bone-in chicken thighs, dab dry with a paper towel and put inside a bowl. . 2.To marinade the chicken, grab a medium mixing bowl. Add 2 tbsp drizzle olive oil, 2 tbsp tomato paste, 4-5 minced garlic cloves, the zest and juice of 1 large lemon, a couple generous pinches salt, fresh cracked pepper, 1 tbsp smoked paprika, 1 tbsp oregano, 1/4-1/2 tsp cayenne pepper. . 3.Add the marinade to the chicken, and mix really well covering all sides of the chicken. Let sit for 2-6 hours or ideally, overnight. . 4.Preheat your oven to 410F. Remove chicken from fridge and let it come up to room temp before putting in oven (this takes about 30 mins) . 5.Place chicken on a wire rack and put it in the oven at 410F for 35-40 mins. . 6.While your chicken is going, make the sauce. I processed 3 tbsp of thick greek yogurt, a handful fresh mint (about 3 tbsp), 2 scallions (green and white part), 1/2 large jalapeño, 1 tbsp olive oil, the juice of half a lemon, and a couple generous pinches of salt + pepper. Process well, taste, and adjust as you like. . 7.For the base, I boiled my @Kaizen Food Company lowcarb rice according to the packaging. Remember, code SHREDHAPPENS saves you 20% on my lowcarb pasta and rice if you order on my site! Its also available on TikTok Shop. It has just 6 net carbs and packs 20g protein. . 8.Plate the chicken with your Kaizen rice, the salad, and sauce! For the salad I diced and mixed 1 tomato, 1/2 onion, 1 jalapeno, fresh cilantro, 1/2 tbsp sumac, salt, a drizzle of olive oil, and lemon juice. . If you make it, be sure to let me know on SHREDHAPPENS. ENJOY! . . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #healthyfoodshare #kaizenrice #proteinrecipes #mealprep
Shredhappens4,100,000 次观看 • 2 年前
Genius lowcarb bread hack that actually works - would you try this lowcarb bread? If you are looking for EASY lowcarb recipes, this is a simple bread option that works, and it’s SO good. This was one of the best lowcarb bread recipes I’ve made, and truly, I didn’t miss real bread. You can fill these up however way you want! Here is how I made it: 1.Start with a bowl and 2 large zucchini. Shred them, add them to a towel, and squeeze out the excess liquid well, then add the shredded zucchini to a bowl 2.Add a couple pinches salt, 1tsp garlic powder, and 1 cup shredded mozarella, and mix well. 3.Line a cookie sheet with parchment paper, spray with avocado oil, divide it up into 4 buns and press down. You can top with a little more shredded cheese on top if you want, but you dont have to. 4.Pop it into your oven at 400F for 20-22 mins, until fully set and let cool for a couple minutes. 5.Fill these with whatever fillings you like. I spread the base with two tablespoons of my protein mayo (mixed 2 tbsp mayo with 4 tbsp yogurt, 1/2 tsp garlic powder, a couple pinches salt, and lots of fresh cracked pepper), tomato slices, romaine lettuce, red onion, ham. Put the other side of the bun on, and ENJOY!! If you make it, be sure to let me know on SHREDHAPPENS! . . . . #lowcarbrecipes #lowcarbrecipes #healthyrecipes #keto #healthyfoodshare
Shredhappens365,600 次观看 • 7 个月前
POWER & GLOW IMMUNITY SOUP This SWEET POTATO CHIPOTLE SOUP not only delivers big on protein, but does some serious work for your skin, gut, and immunity with a powerful punch of retinol. For the whole pot: 1,235 calories, 82g protein For 5 servings: ~245 calories, 17g protein Split it into 4 or 5 filling servings, and you have plenty as a super filling complement to any meal and great healthy meal prep option. Ingredients: 2 large sweet potatoes (about 2 lbs), peeled and chopped 1 yellow onion, roughly chopped 6 garlic cloves 1–2 chipotle peppers in adobo (start with 1 for mild, 2 for spicy) 1 tbsp tomato paste 2 tsp smoked paprika 1/2 tsp cumin 1/4 tsp cayenne or chili powder Salt & black pepper to taste 1 tbsp olive oil 4 cups bone broth (or vegetable broth) 1 cup water 1 block soft or silken tofu or 2 servings (1/2 cup) cottage cheese Juice of ½ large lime Toppings: Greek yogurt to swirl Cilantro or parsley Crumbled feta or cotija Drizzle of chili oil or olive oil Lime wedge Here’s how I made it: 1️⃣ Preheat oven to 400°F. 2️⃣ Add the peeled, chopped sweet potatoes, onion, and garlic cloves to an oven safe tray. Drizzle with olive oil and season with smoked paprika, chili powder, cumin, salt, and pepper. Toss to coat evenly. 3️⃣ Roast for 55-60 mins until tender and caramelized. 4️⃣ Transfer everything to a blender or pot. Add bone broth, chipotle pepper(s), tomato paste, cottage cheese (or tofu), and lime juice. Blend until completely smooth and creamy. 5️⃣ Taste and adjust with more salt, lime juice, or chipotle if needed. Salt is KEY here. And if you want to water it down a bit, start with 1/2 cup water and slowly work your way to 1 cup. It depends how thick you want it. 6️⃣ Pour into bowls, top with a swirl of Greek yogurt, a drizzle of chili oil, crumbled feta or cotija, and lots of fresh cilantro. It’s smoky, slightly sweet, tangy, and comforting, but with protein, skin benefits, and gut benefits. If you make this SHREDHAPPENS soup, let me know what you think! ENJOY!! . . . #souprecipe #healthyrecipes #healthyfoodshare #proteinrecipes
Shredhappens387,400 次观看 • 1 年前
The secret to the juiciest, tastiest, one pan chicken you’ll ever make. . It all comes down to an amazing marinate that will add a ton of of flavor and my quick simple spicy everyday sauce that you’ll want to slather on everything. . I also love using bone-in skin-on chicken thighs as they add lots of flavor and keep it juicy throughout the cooking process, and you can always remove this after its done cooking or use skinless if you prefer. I ended up having two thighs with my high protein lowcarb @Kaizen Food Company rice, and a simple cucumber salad for the perfect healthy meal with over 45g protein. . Here is how I made it (double if you want more): . 1.Add 4 skin-on bone-in chicken thighs to a bowl. Dab dry with a paper towel. . 2.Grab a medium mixing bowl to make the marinade. Add 3 tbsp olive oil, 2 tbsp tomato paste, 4-5 minced garlic cloves, the zest and juice of 1 large lemon, two very generous pinches salt, pepper, 1 tbsp smoked paprika, 1 tbsp oregano, 1/4 to 1/2 tsp cayenne pepper. Mix very well. . 3.Add marinade to the chicken and massage into the chicken, covering all sides. Let this soak up the flavors for 2-6hrs, but ideally overnight. . 4.When you’re ready to eat, remove chicken from fridge and let it come up to room temp before putting in the oven. . 5.Place chicken on a wire rack pop into the oven at 425F for 37-40 mins. Or 400F for 40-45 mins. I prefer the higher heat. . 6.While thats going, make your sauce. I processed 3tbsp thick greek yogurt (or labneh), a handful fresh mint (3 tbsp), 2 scallions, 1/2 large jalapeño, 1 tbsp olive oil, the juice of half a lemon, and a couple generous pinches of salt + pepper. Process well, taste, and adjust to your liking. . 7.Plate up your chicken, and serve however way you wish. It goes amazing with regular rice, quinoa, or if you’re lowcarb/keto my high protein kaizen rice along with a simple cucumber salad and lots of sauce. . ENJOY! . . . . #lowcarb #lowcarbrecipes #ketorecipes #keto #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate #chickenrecipes
Shredhappens449,800 次观看 • 2 年前
MIDDLE EASTERN CHUCK ROAST . If you love having easy protein for easy meals all week, you’ve got to try my middle eastern roast recipe. The meat here is so tasty, so juicy, and can be used for all sorts of meals, all week long! We’re going to just use 1 oven-safe dish for this recipe. All it needs is 5 minutes of prep, then it all goes in the oven low and slow. . Here is how I made it: . 1.Preheat oven to 350F. . 2.Grab an oven-safe dish with a lid. . 3.Pat down a 2.5lb chuck roast with a paper towel to remove the excess moisture. Season both sides with a couple generous pinches of salt and pepper. Then rub in your spices. I used 1 1/2 tsp sumac, 1 1/4 tsp basil, 1/2 tsp marjoram, 1 tsp Aleppo pepper, 1 tsp oregano, 1/2 tsp turmeric, 1 tsp onion powder. Rub this equally on both sides. . 4.Add 6-8 garlic cloves to the pot, pour in 24oz of bone broth, and as a final way to add a ton of flavor, add a 1 to 1.5 inch long small cinnamon stick. . 5.Pop it in the oven with the lid on. You’ll want to put it in the oven for 1 hour for each pound, plus an extra hour. So for a 2.5lb chuck roast, I would have it in the oven for 3.5 hours. . 6.After the 3.5 hours, remove, shred the beef using two forks, and put back in the oven for 15-30 minutes at 400F. . 7.I love serving this with some thick greek yogurt (or labneh!) and pickled red onions. To make the pickled red onions, thinly slice 1 red onion and add it to a bowl with 4 tbsp finely chopped fresh parsley, 1 to 2 tbsp sumac, a small pinch of salt, and the juice of 1 large lemon. Give it a few mixes over 15-20 minutes. . 8.To serve, grab a large serving plate, top with dollops of greek yogurt, and some pickled onions on top. Garnish with fresh herbs, and enjoy as is, with your favorite rice (white, brown, quinoa, or if you’re lowcarb, my Kaizen lowcarb rice!) . ENJOY . . . .. . #lowcarb #lowcarbrecipes #ketorecipes #keto #healthyrecipes #goodmoodfood #healthyfoodshare #middleeasternfood #mediterraneanfood #whatsonmyplate
Shredhappens444,500 次观看 • 2 年前
CHICKEN SKEWERS - MIDDLE EASTERN STYLE Grilling season is approaching and these are the most amazing chicken skewers you can make right at home (in the oven too!) All these take is an easy marinade - you skewer them up and put them in the grill or just pop them in the oven, and top with the most amazing garlicky white sauce. Here is how to make it: . 1.We’ll start with our marinate. Cut 2.5lbs boneless skinless chicken thighs into 1.5 inch to 2 inch pieces. Add to a bowl. Drizzle with 2 tbsp olive oil. Season with salt, pepper, 1 tbsp onion powder, 1 tbsp garlic powder, 1 tbsp paprika, 1 tbsp Aleppo or chili flakes, and 1/4 tsp cinnamon. Add 1.5 tbsp tomato paste, 2 tbsp sour cream or thick yogurt, and the juice of 1 small lemon. Give it a REALLY good mix, then marinate for 2-6 hours, but ideally overnight. . 2.When you’re ready to eat, remove the chicken from the fridge and let sit for 30-45 mins to come up to room temp. Skewer them up on 12 inch skewers - this should make about 5-6 skewers. Add onions or peppers as you wish. . 3.Preheat oven to 400F. Add skewers to a sheet lined with parchment paper and place in the oven for 36-38 minutes. . 4.While the chicken is cooking, make the garlicky white sauce. Grab a bowl, add 4 minced garlic cloves, 2 tbsp mayo, 2 tbsp sour cream, 1 to 2 tbsp finely chopped fresh flat parsley, the zest of a lemon, the juice of half a lemon, a generous pinch of salt, pepper, and give it a really good mix. Give it a taste. If you’d like it more lemony, add more lemon juice, or if you want to thin out the sauce, you can add 1 to 2 tbsp water. . 5.Remove chicken from the oven, top with some white sauce drizzles, fresh parsley, sumac, and whatever else you like. . 6.I also made a quick and easy tomato red onion and parsley salad, then served it all over my kaizen lowcarb rice. . If you make it, be sure to let me know what you think on SHREDHAPPENS . . ENJOY . . . . #lowcarb #lowcarbrecipes #ketorecipes #mediterraneanfood #middleeasternfood #keto #ketorecipes #healthyrecipes #healthyfoodshare #chickenkabobs
Shredhappens243,400 次观看 • 1 年前
EXTRA GARLICKY CHICKEN This is how to prep an incredible garlicky chicken right at home. It comes out so juicy, so flavorful, and it makes for easy meals all week long. Pair it with this EXTRA garlicky sauce, and it’ll be bangin! . Here is how to make it: . 1.The key is to season the chicken really well. In a bowl combine 1/4 cup olive oil, 6-8 minced garlic cloves, 3-4 pinches salt, fresh cracked pepper, 1 tbsp sweet paprika, 1 tbsp thyme, 1 tbsp onion powder, 1/4 to 1/2 tsp cayenne pepper, 2 tbsp sumac, and the juice of 1 large lemon. Mix well. . 2.Add 2.5lbs boneless skinless chicken thighs in a bowl, top with the marinate from step one and mix well. Let this marinate for 2-6 hours (even better overnight), but if you want to make it right away, you can! . 3.When you’re ready to make it, remove chicken from the fridge and let it come up to room temp (about 30 mins). Preheat oven to 400F then pack the marinated chicken tightly into a round oven safe dish or loaf pan (about 8.5x4.5x2.5). Pop into the oven for 1 hour 20 mins at 400F. Time varies by oven. . 4.Remove chicken from the oven, tilt the pan onto a container to remove the excess juices (save to pour over the chicken later if you like). . 5.Flip the chicken dish onto a cutting board and cut into thin slices. . 6.To make the extra garlicky sauce add 6-8 cloves garlic to a pestle and mortar. Use the pestle to grind the garlic well against the salt until it turns into a paste. Then add 1-2 tbsp mayo and 4 tbsp plain yogurt. If you prefer less garlicky, you can add a bit more yogurt/mayo, or also squeeze some lemon juice to balance it out. Your call. . I made a delicious lowcarb high protein chicken wrap with the garlicky sauce, fresh parsley, red onion, hot sauce, tomato, and aleppo pepper. You can also make it into a high protein lowcarb bowl with my @Kaizen Food Company lowcarb rice if you like. . ENJOY! . . . . . #lowcarb #lowcarbrecipes #chickenrecipes #healthyrecipes #goodmoodfood #healthyfoodshare #keto #ketorecipes #mediterraneanfood
Shredhappens182,300 次观看 • 2 年前