NO FLOUR • NO SUGAR • WEIGHT-LOSS FRIENDLY

Eat 3x a day & still lose weight

🛒 Ingredients

1 cup oatmeal (rolled oats)

50 g oat flakes

60 g nuts (almonds, walnuts, hazelnuts – your choice)

1 banana

1 apple

Optional: cinnamon, vanilla, pinch of salt

👩‍🍳 Preparation

Blend the oatmeal and nuts until you get a coarse flour.

Grate or finely chop the apple.

Mash the banana.

In a bowl, mix:

blended oats + nuts

oat flakes

banana

apple

optional cinnamon/vanilla

Let the mixture rest 5 minutes so the oats absorb moisture.

Shape into small cookies or bars.

Bake at 180°C (350°F) for 15–20 minutes

👉 or cook in a non-stick pan on low heat until golden.

✅ Why it works

No added sugar (fruit sweetness only)

High fiber = keeps you full

Slow carbs = stable energy

Perfect for breakf

ast, snack, or light dinner

Crispy Cheesy Garlic Shrimp Bombs

Ingredients

Shrimp Filling

• 300 g (10 oz) large shrimp, peeled, deveined, and finely chopped
• 1 tbsp olive oil
• 2 cloves garlic, minced
• ½ tsp smoked paprika
• ½ tsp chili flakes (optional)
• Salt and black pepper, to taste

Cheesy Center

• 1 cup shredded mozzarella cheese
• ½ cup shredded cheddar cheese
• 2 tbsp cream cheese (optional, extra creaminess)

Coating

1 cup all-purpose flour

2 eggs, beaten

1 ½ cups breadcrumbs or panko

½ tsp garlic powder

½ tsp paprika

For Frying / Baking

Oil for frying

or

Olive oil spray (for baking or air frying)

Optional Garnish

• Fresh parsley, finely chopped
• Lemon wedges

Directions

Prepare the Shrimp Mixture

Heat olive oil in a skillet over medium heat.

Sauté garlic for 30 seconds until fragrant.

Add chopped shrimp, smoked paprika, chili flakes, salt, and pepper.

Cook 2–3 minutes until shrimp are just cooked. Remove from heat and let cool slightly.

 

Mix the Filling

In a bowl, combine cooked shrimp with mozzarella, cheddar, and cream cheese. Mix until well combined.

Form the Bombs

Scoop about 1½ tablespoons of mixture and roll into balls. Chill for 10–15 minutes to firm up.

Coat

Roll each ball in flour, then dip in beaten eggs, then coat with breadcrumbs mixed with garlic powder and paprika.

Cook

Fry: Heat oil to 175°C (350°F). Fry shrimp bombs 2–3 minutes until golden and crispy.

Bake: Bake at 200°C (400°F) for 15–18 minutes, flipping halfway.

Air Fry: Cook at 190°C (375°F) for 10–12 minutes until crispy.

Serve

Garnish with fresh parsley and serve hot with lemon wedges or your favorite dipping sauce.

Nutritional Information (Approximate, per 2 shrimp bombs)

Calories: 280 kcal

Protein: 16 g

Carbohydrates: 20 g

Fat: 16 g

Fiber: 1 g

Sugar: 2 g

Greek Chicken Gyro Bowl with Spicy Tzatziki Feta

Ingredients

Greek Chicken

• 450 g (1 lb) boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1 tsp smoked paprika
• Juice of 1 lemon
• Salt and black pepper, to taste
• Bowl Base
• 2 cups cooked quinoa, rice, or couscous
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• ½ red onion, thinly sliced
• 1 cup shredded lettuce
• Spicy Tzatziki Feta
• 150 g (5 oz) feta cheese, crumbled
• ½ cup plain Greek yogurt
• 1 small cucumber, finely diced
• 1 clove garlic, minced
• 1–2 tsp hot sauce or sriracha (adjust to taste)
• 1 tbsp lemon juice
• 1 tsp fresh dill, chopped
• Salt and black pepper, to taste

Optional Garnish

• Kalamata olives
• Fresh parsley
• Lemon wedges

Directions

Cook the Greek Chicken

In a bowl, toss chicken with olive oil, garlic powder, oregano, smoked paprika, lemon juice, salt, and pepper.

Heat a skillet over medium-high heat and cook chicken 5–7 minutes until golden and cooked through.

Prepare Spicy Tzatziki Feta

In a food processor or bowl, combine feta, Greek yogurt, cucumber, garlic, hot sauce, lemon juice, dill, salt, and pepper. Blend or mix until smooth and creamy.

Assemble the Bowls

Divide quinoa or rice among bowls. Layer with shredded lettuce, cherry tomatoes, cucumber, and red onion.

Top with cooked Greek chicken and a generous dollop of spicy tzatziki feta.

Serve

Garnish with olives, parsley, and lemon wedges if desired. Serve immediately.

Nutritional Information (Approximate, per serving)

Calories: 570 kcal

Protein: 38 g

Carbohydrates: 46 g

Fat: 26 g

Fiber: 7 g

Sugar: 6 g

Creamy Cheesy Broccoli and Potato Bake

Creamy Cheesy Broccoli and Potato Bake

Soft vegetables baked in a smooth, savory sauce with a golden cheese topping

 

This comforting broccoli and potato bake combines tender vegetables with a creamy, well-seasoned sauce and a lightly golden cheese layer. It works beautifully as a main dish with a salad or as a satisfying side for family meals. Every step is simple, and the result is rich, balanced, and comforting without being heavy.

 

Ingredients

For the Vegetable Base

Broccoli – 1 large head, cut into small florets

Provides freshness, color, and a mild earthy flavor.

 

Potatoes – 2 to 3 medium, peeled and thinly sliced

Create structure and softness once baked.

 

Onion – 1 medium, finely diced

Adds gentle sweetness and depth.

 

Olive oil or butter – 2 tablespoons

Used for sautéing and flavor.

 

Salt and black pepper – to taste

For the Creamy Sauce

Large eggs – 3

Help the bake set into neat slices once cooked.

 

Heavy cream or Greek yogurt – 200 ml (about ¾ cup)

Cream gives richness; yogurt gives a lighter, slightly tangy finish.

 

Garlic powder – ½ teaspoon

or fresh garlic – 2 cloves, finely minced

 

Paprika – ½ teaspoon

Adds gentle warmth and color.

 

Dried herbs – 1 teaspoon

Thyme or oregano work especially well.

For the Topping

• Shredded cheese – 150 g (about 1½ cups)
  Mozzarella for stretch, cheddar for flavor, or a mix of both.

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Equipment Needed

• Saucepan

• Frying pan

• Mixing bowl

• Whisk

• Baking dish (round or rectangular)

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Step-by-Step Instructions

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1. Prepare the Oven and Vegetables

• Preheat your oven to 375°F (190°C).

• Bring a large pot of lightly salted water to a gentle boil.

2. Pre-Cook the Potatoes and Broccoli

Add the sliced potatoes to the boiling water and cook for about 5 minutes until just tender.

 

Add the broccoli florets to the same pot during the last 2 minutes.

 

Drain everything thoroughly and set aside.

 

This step ensures the vegetables finish cooking evenly in the oven.

3. Cook the Onion

Heat the olive oil or butter in a pan over medium heat.

 

Add the diced onion and cook gently for 4–5 minutes, stirring occasionally, until soft and lightly golden.

 

Remove from heat.

 

4. Layer the Vegetables

Lightly grease your baking dish.

 

Arrange the potatoes and broccoli evenly in the dish.

 

Scatter the cooked onions throughout the layers.

 

Season lightly with salt and black pepper.

 

5. Make the Creamy Sauce

In a medium bowl, add the eggs, cream (or yogurt), garlic, paprika, and dried herbs.

 

Whisk until smooth, well blended, and lightly airy.

 

6. Bake the Dish

Pour the sauce evenly over the vegetables.

 

Gently tap the dish on the counter to help the sauce settle.

 

Cover with foil and bake for 20 minutes.

7. Add the Cheese Topping

Remove the foil.

 

Sprinkle the shredded cheese evenly over the surface.

 

Return to the oven uncovered and bake for 10–15 minutes, until the cheese is melted and lightly golden.

 

8. Rest and Serve

Remove from the oven and let the bake rest for 5 minutes.

 

This helps the layers settle and makes slicing easier.

 

Cut into portions and serve warm.

 

Serving Suggestions

Serve with a fresh green salad

 

Pair with roasted vegetables or crusty bread

 

Enjoy as a main dish or hearty side

 

Storage Tips

Store covered in the refrigerator for up to 3 days

 

Reheat gently in the oven or microwave until warmed through

Skillet Sicilian Chicken 🍗🌿 Prep: 10 mins | Cook: 20 mins | Servings: 4

INGREDIENTS:

• 4 Boneless, skinless chicken breasts

• 2 tbsp Olive oil

• 1 Onion (thinly sliced) & 4 cloves Garlic (minced)

• 1 cup Cherry tomatoes (halved)

• ½ cup Black olives (sliced)

• ½ cup Artichoke hearts (quartered)

• 2 tbsp Capers (optional, but highly recommended!)

• ½ cup Chicken broth

• 1 tsp Oregano, salt, pepper, & red pepper flakes

• Fresh basil/parsley & Lemon wedges

INSTRUCTIONS: 1️⃣ Sear: Season chicken with salt, pepper, and oregano. Sear in olive oil over medium-high heat for 3-4 mins per side until golden. Remove chicken and set aside. 2️⃣ Sauté: In the same pan, sauté onions until soft. Add garlic for 30 seconds. Stir in tomatoes, olives, artichokes, and capers. 3️⃣ Simmer: Pour in the chicken broth, scraping the bottom of the pan to get all those flavorful browned bits. Let it simmer for 2-3 mins. 4️⃣ Finish: Return chicken to the pan. Cover and cook for 5-7 mins until chicken is cooked through (165°F/74°C). 5️⃣ Serve: Top with fresh herbs and a squeeze of lemon.

Serve over pasta, rice, or with a thick slice of bread! YUMM! 😋

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💡 Pro-Tip for the Chef

For an even richer sauce, stir in a tablespoon of cold butter or a splash of heavy cream right at the end after you remove the pan from the heat. It gives the sauce a silky, restaurant-quality finish!

 Creamy Sausage Tomato Soup (Comfort Bowl)

 Ingredients

• 1 lb (450 g) ground sausage (Italian sausage or chicken sausage)

• 1 tbsp olive oil

• 1 small onion, finely chopped

• 3 cloves garlic, minced

• 1 cup diced tomatoes (fresh or canned)

• 3 cups chicken broth

• 1 cup heavy cream (or half & half)

• ½ tsp paprika

• ½ tsp dried oregano

• ½ tsp dried basil

• Salt & black pepper to taste

• Optional: red chili flakes (for heat)

• Fresh parsley or basil (for garnish)

 Instructions

1. Heat olive oil in a pot over medium heat.

2. Add sausage and cook until browned, breaking it into small pieces.

3. Add onion and garlic; sauté until soft and fragrant (2–3 minutes).

4. Stir in diced tomatoes, paprika, oregano, basil, salt, and pepper.

5. Pour in chicken broth and bring to a gentle boil.

6. Reduce heat and simmer for 10 minutes.

7. Add cream, stir well, and simmer another 5 minutes (do not boil hard).

8. Taste and adjust seasoning.

9. Garnish with fresh parsley or basil and serve hot.

 Q & A

Q: Can I make it without cream?
A: Yes! Use coconut milk, evaporated milk, or extra broth for a lighter version.

Q: What meat works best?
A: Italian sausage gives the best flavor, but ground chicken, turkey, or beef also work.

Q: Can I make it low-carb?
A: Absolutely. This soup is naturally low-carb—just avoid adding potatoes or pasta.

Q: Can I add vegetables?
A: Yes! Spinach, zucchini, mushrooms, or cauliflower are great additions.

Q: How do I store leftovers?
A: Refrigerate up to 3 days in an airtight container. Reheat gently on low heat.

Q: Can I freeze it?
A: Best frozen before adding cream. Add cream after reheating for best texture.