The Best of the Basics
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The Best of the Basics MICHELLE MACDONALD! ! CREATOR OF! YOUR HEALTHY HEDONISTA! Hi there, I’m Michelle, the creator, chef and CONTENTS photographer behind Your Healthy Hedonista 3 Breakfast food blog. 8 Vegetables As a WBFF Pro Model, Power-LiEer, and Transformaon Coach, it’s my job to come up with incredible meals that 13 provide the right nutriGon to power both performance and Mains physique goals. Building a strong body that just keeps on geng beNer with age is the foundaon of my work. I’m a 21 fan of whole foods based macronutrient meal planning, Sauces and a strong believer that food should be both delicious and nutriGous. My recipes draw from a wide variety of 27 flavours, are easy to make, use everyday ingredients, come The Bakery with the macronutrient breakdown, and can be adjusted to fit anyone’s nutriGon plan. 36 Recipe Index This cookbook contains recipes from my blog and instagram as well as a few new ones that have never been shared before. I hope you enjoy this free cook book! - Michelle For more recipes, please visit me at: 2 www.yourhealthyhedonista.com French Toast Breakfast How the heck do you get ½ an egg? You have 2 easy choices: Whisk an egg into a container and then use half, storing the remainder for the next day, or double the egg mixture and reserve half for the next day… WHAT YOU NEED 75 g sourdough bread, cut Pinch sea salt into 2-3 slices Heavy dash of cinnamon 1/2 egg 1-2 drops pure vanilla 30 mL almond milk 2 g clarified buNer 1 tsp Xyla (granulated xylitol) Melt the buNer in a non-sGck skillet over medium- high heat while you prepare the bread. In a medium-sized bowl, whisk the egg, milk, sugar, salt, cinnamon and vanilla together for about 30 strokes or unGl foamy. Lay each piece of bread down in the mixture and let soak for 20 seconds or so before turning over to soak the other side. One at a Gme, remove a slice, let the excess drip off, and then place in the now hot skillet. Let them brown for 2-3 minutes before turning over. They should be golden brown on both sides when done. Dust with icing sugar and serve with a dollop of MACROS: 9.9 g P, 41.8 g C, 6.3 g F Sweet Icing, fruit, and a drizzle of maple syrup. 3 Blueberry Pancakes Breakfast There is nothing like a stack of fluffy, sweet pancakes drizzled with maple syrup and icing before heading off to hit some PR’s in the gym. We have these about 2 times a week in our household. WHAT YOU NEED Dry Ingredients: Wet Ingredients: 6 g Quaro 61 g egg whites 59 g gluten-free pancake mix 130 g 1% coNage cheese ½ tsp baking powder 30 mL water 61 g blueberries 2-3 drops liquid stevia Warm a great non-sGck pan on medium heat, and lightly wipe with a cold pat of buNer. SGr all the dry ingredients together in a small bowl. In a Ninja or small food prep thoroughly blend the wet ingredients. Pour into the bowl of dry ingredients, lightly mix, and then pour by 1/6 porGons at a Gme into the pan. (I use a large serving spoon to make perfect circles). The recipe makes 6 pancakes, and is meant for 1 person, but if you are on reduced macros, you can divide by half or save half for later. They’re great MACROS: 31.9 g P, 55.9 g C, 7.2 g F cold too! 4 Sweet Granola Breakfast I have to attribute the inspiration for this recipe to my athlete Becki Cosford who gave me the idea to use egg whites to replace oil in binding the spices and give the granola the crunch we expect. WHAT YOU NEED 250 g dry rolled oats 75 g egg whites 2 tbsp Xyla 8 drops liquid stevia Sea salt 50 g maple syrup 2 tsp cinnamon Preheat the oven to 325 F. Measure out all the wet ingredients spices, salt and Xyla into a large bowl and mix thoroughly. Add the oats and conGnue to mix unGl all the oats are wet. Spread the oats onto a large non-sGck baking pan and cook slowly, sGrring occasionally, for about 30-45 minutes or unGl amber brown and crunchy. (They’ll conGnue to harden as they cool, so don’t over-cook). Try this with a dollop of Sweet Icing and my Homemade Applesauce for a taste reminiscent of apple crumble! MACROS: 5.3 g P, 23.2 g C, 1.8 g F The macros are for a 30 g serving. 5 French Omelette Breakfast I love omelettes done right: they should be moist and fluffy, and a perfectly yellow color throughout. WHAT YOU NEED Omelee: 2 g buNer for the pan 1 free range egg 40 g egg whites Filling: Sea salt 30 g organic deli ham Cracked pepper 10 g savoury spread Warm a small non-sGck pan on medium heat, and swirl the buNer to evenly coat the boNom. Quickly pulse the egg mixture in your Ninja for 20 seconds. Pour into your omeleNe pan and scrape with a rubber spatula or small wooden spoon unGl the egg begins to curdle. Make sure it is even, and when almost set remove from the heat and let sit for another minute to finish cooking. Carefully arrange the ham and then the savoury spread down the middle of the omeleNe in line with the pan handle. Hold the pan handle in your leE hand and Glt the pan over the plate, and start rolling it out. Use a spatula to nudge it out carefully so it rolls seam side down MACROS: 19.4 g P, 0.9 g C, 7.9 g F onto your plate. Voila! 6 Breakfast Savory Crepes These are another fantastic way to start the day, especially when you crave something savory. I would stuff them with Savory Spread, sauteed mushrooms, and spicy micro-greens. Whether you need a low carb wrap or not, these will become staples! WHAT YOU NEED 12 g Pure and Simple Quaro 23 g pumpkin puree 11 g gluten-free pancake mix Pinch salt 68 g egg whites 6 g thinly sliced scallion 30 g 0% Greek yogurt Warm a small non-sGck pan on medium heat, and lightly wipe with a cold pat of buNer. Place your Ninja bowl on a scale and measure out all your ingredients except for the scallion (you’ll add those in later). Blend everything quickly, remove the blades and sGr in the scallions. The baer should be very thin, like table cream. Pour by thirds into the pan, twirling to evenly distribute the baer into a thin circle, (I also use the back of a spoon to spread it perfectly). As soon as small bubbles form, carefully flip over and cook for about 10 more seconds. MACROS: 22 g P, 11.1 g C, 1.3 g F This recipe makes 3 small crepes. 7 Vegetables Garlicky Green Beans We have these a few times a week to be honest, as they’re super easy to prepare, incredibly tasty, and my husband can prepare them, (even better for me)! WHAT YOU NEED 400 g French green beans 4 grams garlic, minced Kosher Salt (for blanching) 4 g cold buNer Sea salt & Cracked Pepper Get a large pot of water boiling, add a heavy pinch of kosher salt and throw in the beans. Blanche for about 2 minutes, (they should be bright green and sGll crunchy). Strain through a colander and rinse quickly with cold of water to stop the cooking, and then set aside. (You can store them in the fridge for later or sautee them immediately.) Melt the buNer in a large non-sGck pan over medium heat, and when it starts to sizzle add the salt, pepper, and garlic, swirling to avoid burning, and aer about 20 seconds add the beans. SGr a few Gmes to avoid burning the garlic, and in about 2 minutes total they’ll be done. Plate and eat! We love these paired with Roasted Salmon or as a side dish with Filet Mignon. MACROS: 4.9 g P, 14.8 g C, 1.7 g F Macros are for 200 g 8 Vegetables Roasted Sweet Peppers I love roasting vegetables. It develops a depth of sweetness and flavor intensity like no other, and with a sheet of tinfoil and an oven timer, this method is the preferred one for the busy chef. No mess, and no time wasted hovering over a stove. WHAT YOU NEED 1 lb of red, orange, yellow bell Herbs de Provence peppers 1 tsp olive oil Sea salt and Cracked Pepper Pre-heat the oven to 375 F. Prepare a baking sheet by lining with Gn foil and spread 1 tsp of olive oil over the boNom to prevent sGcking (I use a pastry brush). Seed and clean the peppers, cut into 1” thick strips, and toss on the baking sheet with the seasoning. Set the Gmer to 45 minutes and roast, sGrring two or three Gmes to ensure even cooking and to prevent scking. These will be very sweet, and intensely flavoured, and NOT crunchy. Think of red peppers in oil, but without the oil. Divine! MACROS: 1.2 g P, 7.1 g C, 0.2 g F Macros are per 100 grams. 9 Vegetables Roasted Tomatoes Another household staple, these can quickly flavor many simple meals.