Tacia Craig’s Post

Rustic Fisherman’s Stew Makes 4 servings 37.3 oz raw white flaky fish filets, such as cod, sea bass, flounder, or haddock (.8g fat/oz or less)* 9 oz fennel bulb, sliced into bite size pieces 8.5 oz fresh tomatoes, chopped and deseeded (if preferred) ½ c canned tomatoes, chopped or pureed 4.5 oz kale, destemmed and torn or chopped into bite size pieces 16 oz seafood stock 16 oz water 2 cloves garlic, minced ¼ c yellow onion, chopped 4 tsp extra virgin olive oil ½ tsp salt ½ tsp ground pepper Squeeze of fresh lemon juice Optional: 1 avocado, sliced, for garnish In a deep soup pot, sauté the minced garlic and chopped onion in the EVOO on medium heat for a minute or so, until the garlic is fragrant. Add in the sliced fennel and sauté for another minute. Pour in seafood stock and scrape up any browned bits from the bottom of the pot. Add water, tomatoes (canned and fresh) and lower heat to a simmer. Once the fennel is tender (about 20-30 minutes) add in fish and allow to cook until it flakes apart easily (about 7-8 minutes). Stir in kale, cook for an additional minute or two, check seasoning (never add salt before you taste!) and then serve hot with a squeeze of fresh lemon. The addition of avocado as a garnish is delicious and balances this leanest fish. *Note: You may also use a Leaner fish such as catfish, rainbow trout, or bluefish by reducing the amount to 32 oz and omitting the optional avocado. (.8 – 1.99g fat/oz) Per serving: 1 Leanest, 3 Greens, 3 Condiments, 1 Healthy Fat (2 Healthy Fats if using optional avocado garnish)

A traditional favourite at #GrainFieldChickens when it comes to eating more for less! Our Grain Field Chickens chicken and pap is household staple and the #TasteofGFC is filled with MAGIC! You will need: * 1 kg GFC chicken pieces (thighs, drumsticks, or breasts) * 2 tbsp vegetable oil * 1 tsp paprika * 1 tsp dried thyme * 1 tsp garlic powder * 1 tsp salt * 1/2 tsp black pepper * 500 g Magnifisan Maize Meal * 6 cups of water * 1 tsp salt * 2 tbsp vegetable oil * 1 large onion, chopped * 2 cloves garlic, minced * 4 tomatoes, chopped * 1 tsp paprika * 1 tsp dried thyme * 1 chicken bouillon cube * Salt and pepper to taste Method: 1. In a large bowl, combine the vegetable oil, paprika, dried thyme, garlic powder, salt, and black pepper. 2. Add the GFC chicken pieces and coat them well with the marinade. Let it sit for at least 30 minutes. 3. Preheat your grill to medium-high heat. 4. Place the marinated chicken pieces on the grill and cook for about 20-25 minutes, turning occasionally, until the chicken is cooked through and has a nice char. 5. In a large pot, bring the water and salt to a boil. 6. Gradually add the MMM maize meal to the boiling water, stirring constantly to prevent lumps from forming. 7. Reduce the heat to low and continue to cook, stirring occasionally, until the mixture is thick and smooth, about 20-30 minutes. 8. In a saucepan, heat the vegetable oil over medium heat. 9. Add the chopped onion and minced garlic and sauté until the onion is softened and translucent, about 5 minutes. 10. Add the chopped tomatoes, paprika, dried thyme, and chicken bouillon cube. 11. Cook for about 10-15 minutes, stirring occasionally, until the tomatoes have broken down and the sauce has thickened. 12. Season with salt and pepper to taste. 13. Serve the grilled chicken alongside a generous portion of pap. 14. Spoon the tomato sauce over the pap and chicken and add your favourite greens for some extra veg.

Cauliflower fried rice with konjac rice is a delicious and healthy alternative to traditional fried rice. Here's a simple recipe to try: Ingredients: - 1 head of cauliflower - 1 pack of Panda Keto Organic Konjac Shirataki Rice - 1 tablespoon cooking oil (such as coconut oil or avocado oil) - 2 cloves of garlic, minced - 1 small onion, diced - 1 cup mixed vegetables (such as carrots, peas, and bell peppers) - 2 eggs, beaten - 2 tablespoons soy sauce (or tamari for gluten-free option) - Optional toppings: green onions, sesame seeds, and sriracha sauce Instructions: 1. Cut the cauliflower into florets and pulse them in a food processor until they resemble rice grains. Set aside. 2. Rinse the Panda Keto Organic Konjac Shirataki Rice under cold water and drain well. 3. Heat the cooking oil in a large skillet or wok over medium heat. 4. Add the minced garlic and diced onion to the skillet and sauté until fragrant and golden. 5. Add the mixed vegetables and sauté for a few minutes until they are slightly tender. 6. Push the vegetables to one side of the skillet and pour the beaten eggs into the empty space. Scramble the eggs until cooked through. 7. Add the cauliflower rice and konjac rice to the skillet. Cook for 5-6 minutes, stirring frequently, until the cauliflower rice is tender. 8. Stir in the soy sauce (or tamari) to coat the rice evenly. Adjust the seasoning according to your taste. 9. Remove from heat and garnish with optional toppings such as green onions, sesame seeds, and a drizzle of sriracha sauce. 10. Serve hot and enjoy your healthy and flavorful cauliflower fried rice with konjac rice! Feel free to customize this recipe by adding your favorite protein, such as shrimp, chicken, or tofu. Bon appétit! 🍚😋 #HealthyEating #healthylifestyle #konjacnoodles #pandaketo

Salmon and Vegetable Curry recipe 👇👇 My Salmon and Vegetable Curry is a one pot meal that's prep to plate in less than 30 minutes...in the real world!⁠ ⁠ 1 tbsp butter, ghee or coconut oil 1 onion (small) peeled and diced 2 cloves garlic - crushed 1 tbsp ginger root - minced (on a microplane) 2 roma tomatoes - diced 1 tsp ground cumin ½ tsp ground coriander ½ tsp ground turmeric ½ tsp ground black pepper Chilli flakes - to taste ½ tsp sea salt - or to taste 400 ml canned coconut milk 500 g salmon fillet -skinless and cut into 2cm cubes (approx.) 1 red capsicum - sliced 1 handful green beans - trimmed and halved (or broccoli florets) ½ bunch fresh coriander leaves - chopped, to serve In a pan over medium heat, heat the butter, ghee or olive oil. Add onions, garlic, ginger and cook until starting to soften but not brown. Add tomatoes, cumin, coriander, turmeric, black pepper, chill flakes and sea salt and cook for about 1 to 2 mins until fragrant. Add the coconut milk and bring to a simmer for 2-3 mins. Add fish, capsicum and beans and cook for about 3 to 5 mins or until cooked through. Garnish with coriander leaves. Tip You can substitute the salmon for a firm white fish too (I love it with king fish). Serve Serve with steamed rice or cauliflower rice. This and many more wholefood recipes over on the Well Nourished website (link in profile) - search ‘salmon’.

I literally love this white bean chicken chili… See: Vegetarian version for me at the end of this reel INGREDIENTS: *One box, vegetable broth *1 teaspoon cumin seed *1 teaspoon ground cumin *1 teaspoon lemon pepper *One garlic clove, minced *One medium chopped onion *Two cans, diced chilies, not drained *fresh lime juice from small lime *2: 15 ounce cans great northern white beans not drained *One bag of frozen white or yellow, corn thawed *1/2 bag frozen diced cauliflower *Optional shredded cheese *Optional avocado *Optional sour cream *Optional tortilla chips/Doritos/ @traderjoes corn chips DIRECTIONS: Sauté garlic, onions, and olive oil in a saucepan Add spices add vegetable or chicken broth and extra water as needed (this is going to dictate the thickness of your white chili) If chicken is uncooked, add that next Otherwise if you are adding precooked rotisserie or other chicken breast wait until the end add remaining ingredients, bring to a low boil and then simmer for 20 to 30 minutes. Top with optional ingredients and enjoy. For vegetarian/vegan version… Cut out meat, cheese, and sour cream. I look back at my recipe page of over 20 years and realize the original version of this deserves credit to the precious Mom of @vegasmamaa Pretty sure the Doritos were my favorite part of the meal back then 🧡 #whitebeanchili #vegetarianchili #bestchili #healthychili #dinnertonight #cookingathome #viralreels #foodtips #eathealthy #veganchili #recipeideas

To make vegetable fried rice with konnyaku shirataki rice, follow these simple steps: Ingredients: - 1 package of konnyaku shirataki rice - 1 tablespoon cooking oil - 2 cloves of garlic, minced - 1 small onion, diced - 1 cup mixed vegetables (such as carrots, peas, corn, bell peppers) - 2 tablespoons soy sauce (or tamari for gluten-free option) - 1 tablespoon sesame oil - Salt and pepper to taste - Optional: scrambled eggs, tofu, or cooked meat for added protein Instructions: 1. Prepare the konnyaku shirataki rice according to the package instructions. Rinse the noodles under cold water, then boil them for a few minutes to remove any odor. Drain and set aside. 2. Heat the cooking oil in a large skillet or wok over medium heat. Add the minced garlic and diced onion, and sauté until fragrant and translucent. 3. Add the mixed vegetables to the skillet and stir-fry for a few minutes until they are slightly tender. You can also add any additional protein at this point, such as scrambled eggs, tofu, or cooked meat. 4. Push the vegetables to one side of the skillet and add the konnyaku shirataki rice to the other side. Stir-fry the rice for a few minutes to remove excess moisture and heat it through. 5. Combine the vegetables and rice together in the skillet. Add soy sauce (or tamari) and sesame oil, and toss everything together until well-coated. Season with salt and pepper to taste. 6. Continue stir-frying for another 2-3 minutes, ensuring that the flavors are well combined and the vegetables are cooked to your desired level of tenderness. 7. Remove the skillet from heat and serve the vegetable fried rice with konnyaku shirataki rice hot. You can garnish with chopped green onions or sesame seeds if desired. Enjoy your delicious and keto-friendly vegetable fried rice made with konnyaku shirataki rice! #friedricenoodles #HealthyEating #konjacnoodles

Chilled Avocado & Cucumber Soup 🥑🥒 Ingredients: 2 ripe avocados, peeled and pitted 1 large cucumber, peeled and chopped 1 cup Greek yogurt (or a dairy-free alternative) 1 cup vegetable broth (chilled) 1/4 cup fresh lime juice (about 2 limes) 2 tablespoons fresh dill, chopped 2 tablespoons fresh cilantro or parsley, chopped 1 garlic clove, minced Salt and pepper to taste 1 Jalapeño (optional for extra spice) Instructions: 1. Blend the Ingredients: In a blender or food processor, combine the avocados, cucumber, Greek yogurt, vegetable broth, lime juice, dill, cilantro (or parsley), and minced garlic, jalapeño if used. Blend until smooth and creamy. 2. Season: Taste the soup and season with salt and pepper as needed. If the soup is too thick, you can add a little more chilled vegetable broth or water to reach your desired consistency. 3. Chill: Transfer the soup to a bowl or pitcher, cover, and refrigerate for at least 1-2 hours to allow the flavors to develop and the soup to chill. 4. Serve: Stir the soup before serving. Pour it into bowls and garnish with extra chopped herbs, diced cucumber, or a drizzle of olive oil if desired and serve with crusty bread. Enjoy your creamy and refreshing Chilled Avocado & Cucumber Soup and have a wonderful Saturday and weekend 🙏🏻❣️👩🏼🍳

Easy Garlic Noodles. Saucy, spicy, creamy, and slick, these noodles are over-the-top delicious! They're super easy to make, vegetarian (but you could easily add protein), and ready in about 15 minutes!  https://lnkd.in/e2v56Wdx Serves 4 INGREDIENTS 8 ounces Asian noodles, such as soba, somen, or udon, I used round udon 1 tablespoon olive oil or vegetable oil 1/4 cup chopped green onions, reserve some of the chopped green tops for serving if desired 1/2 cup half-and-half or cream 1/4 cup soy sauce or liquid aminos 1/4 cup chili garlic sauce, plus more for serving if desired 1 teaspoon sesame oil Salt and freshly ground black pepper Fresh cilantro leaves for serving INSTRUCTIONS Cook the noodles according to the package directions. Drain and cover with foil to keep warm.  Meanwhile, heat the oil in a large skillet over medium heat. Add the green onions and cook for 2 to 3 minutes, until soft. Add the half-and-half, soy sauce, and chili garlic sauce and bring to a simmer. Reduce the heat to low and simmer for 3 to 5 minutes. Fold in the noodles.  Season to taste with salt and black pepper.  Top with cilantro (and more green onions if you saved some). Serve with extra chili garlic sauce on the side. 

Looking for a super healthy seafood recipe to try? Here's one! Crisp romaine lettuce leaves stuffed with blackened shrimp, avocado crema, and tomato salsa – yes please! This lean & green recipe is perfect for your #TacoTuesday. It makes 4 servings. This is a recipe the whole family will enjoy! Total Time: 8 -12 minutes Yield: 4 servings 2 pounds raw shrimp, peeled and deveined 1 Tbsp Old Bay Blackened Seasoning 4 tsp olive oil, divided 1 cup plain, 2% Greek yogurt 6 oz avocado 2 Tbsp lime juice, divided 1 ½ cups diced tomato ¼ cup diced green bell pepper ¼ cup chopped red onion ¼ cup chopped cilantro 1 chopped and deseeded jalapeno pepper 12 large romaine lettuce leaves Directions 1. Place shrimp and Old Bay seasoning in a re-sealable plastic bag (you may need to divide shrimp into two batches). Shake contents of bag to distribute seasoning evenly. 2. Heat two teaspoons of olive oil in large-skillet, and add half of the shrimp in a single layer. Cook about 2 to 3 minutes per side, until shrimp are pink and cooked through. Repeat with remaining olive oil and shrimp. 3. For the avocado crema: Combine Greek yogurt, avocado, and one tablespoon of lime juice in blender or food processor. Blend until smooth. 4. For the tomato salsa: Stir the tomatoes, green bell pepper, onion, cilantro, jalapeno pepper, and remaining tablespoon of lime juice in a medium bowl. 5. Prepare lettuce wraps by dividing the shrimp, avocado crema, and tomato salsa evenly among the lettuce leaves, Serve immediately. Per serving: 350 calories, 15g fat, 17g carbohydrates, 39g protein #leanandgreen #shrimpwrap #blackenedshrimp #lifelongtransformation

Refreshing and light, this NEW Lean & Green recipe is full of fresh vegetables that taste even better during the summer months when they are in season. Stop at your local farmers market or use the vegetables from your own garden. With a food processor doing the brunt of the chopping, this recipe comes together in minutes! The recipe makes 4 complete Lean & Green meals (1 Leanest, 3 Green, 3 Condiments, & 2 Healthy Fats per serving). Ingredients: 3½ cups chopped tomatoes 1 cup diced cucumber, peeled and seeded 1 cup diced red bell pepper ½ cup chopped scallions 1 tbsp tomato paste 1 clove garlic, minced 8 tbsp red wine vinegar 1 tsp dried oregano ½ tsp salt 4 tsp extra virgin olive oil 3 oz. avocado, diced for garnish 8 black or green olives, chopped for garnish 2 tbsp sour cream, for garnish 1¾ lbs. cooked shrimp or lobster, chopped into bite sized pieces and chilled Directions: 1. Combine tomatoes, cucumber, red bell pepper, scallions, tomato paste, garlic, red wine vinegar, oregano and salt in the bowl of a food processor. Pulse until almost smooth but still a bit chunky. 2. Chill until cold, about 30 minutes. 3. When ready to serve, ladle into bowls and garnish each with 1 teaspoon extra virgin olive oil, 2 tablespoons of diced avocado, 2 chopped olives and ½ tablespoon of sour cream. 4. Top with 7 ounces of chilled cooked shrimp or lobster. Tip: Swap the same amount of cooked lobster for shrimp!