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Spice Mix (Sugar, salt and fat free)

HOMEMADE PUMPKIN PIE SPICE INGREDIENTS • 3 tbsp ground cinnamon • 2 tsp ginger • 2 tsp nutmeg • 1 tsp cloves • 1 tsp allspice INSTRUCTIONS • Combine all spices in a small bowl and whisk to combine. • Transfer to an airtight container. • Store for up to 6 months TANDOORI MASALA INGREDIENTS


  ITALIAN ZUCCHINI BAKE INGREDIENTS 2 teaspoons olive oil 2 pounds zucchini, cut into 1/4-inch/ 5 mm half-moon slices 1/4 cup chopped onion 3 plum tomatoes, cut into 1/2-inch chunks 1 tablespoon Parmesan cheese 1/2 cup shredded Italian blend cheese 1 teaspoon garlic powder 1 teaspoon Italian seasoning find recipe here 1/4 teaspoon black pepper 1 tablespoon


FRIED CHICKEN INGREDIENTS: 1 Large omega-3 chicken skin removed (or parts of the chicken you like the most, can be legs) 7 cloves garlic, chopped 2 bay leaves ginger to taste Pepper to taste 1 bottle of milk stout 200ml of olive oil 1 teaspoon of paprika 1 Sliced Orange Basil leaves to taste 1


EGG ROLL IN A BOWL INGREDIENTS 1 lb (16 ounces/ 450 g) ground pork or beef 1 teaspoon minced garlic 14 ounces shredded cabbage or coleslaw mix 1/4 cup low-sodium soy sauce (optional) 1 teaspoon ground ginger 2 teaspoons sriracha chili sauce find recipe here 1 whole omega-3 egg 1 tablespoon olive oil 2

Stuffed Butternut Pumpkin

CHEESY STUFFED SPAGHETTI SQUASH INGREDIENTS 1 (2 1/2 to 3 pound/ 1.3 kg) spaghetti squash, cut in half lengthwise and seeds removed 3 tablespoons water, divided 1 (5 ounce/ 140 g) package baby spinach, fresh if possible 1 (10 ounce/ 280 g) package frozen artichoke hearts, thawed and chopped ounces reduced-fat cream cheese, cubed and

Chargrilled chicken with orange, asparagus & beans

GRILLED CHICKEN INGREDIENTS 2 boneless skinless omega-3 chicken breasts (about 4 ounces each/ 110 g) 1 bunch green onions, ends trimmed 1 tablespoon olive oil 2 teaspoons Italian seasoning find recipe here   INSTRUCTIONS Prepare grill for direct cooking. Brush chicken and green onions with oil. Sprinkle both sides of chicken breasts with seasoning

Roasted Garlic Clove Chicken

STUFFED CHICKEN BREASTS TOPPED WITH CHEESE INGREDIENTS 1/2 cup dry white wine 1/ 4cup walnut pesto find recipe here 1/4 cup artichoke hearts 6 boneless skinless chicken thighs 3 garlic cloves peeled 2 Tbsp basil mozzarella cheese shredded for topping 2 large tomatoes INSTRUCTIONS Blend all the ingredients except the chicken, wine and cheese


500 g of chicken legs or thighs skinned (Free range or omega 3) 1 tablespoon olive oil. 3 cloves garlic, chopped… 1 medium onion, diced (chopped into little squares) 1/2 cup tomato sauce no added salt. 1 cup water 2 medium bell peppers ( one green and one red) 3 green finger chillies, cut tip

Lemon Chicken

  LEMON CHICKEN AND ASPARAGUS INGREDIENTS 2 tablespoons olive oil 1 tablespoon whole grain mustard 2 tablespoons freshly squeezed lemon juice 1 teaspoon lemon pepper 1 teaspoon basil Ginger and pepper, to taste 3 tablespoons olive oil, divided 6 bone-in, skin-off chicken thighs 750 gms asparagus, trimmed and cut into thirds Juice of ½ lemon