French Toast served with egg and Spam salad

Beef Bolognese Pasta

Baked egg with ham, sausage, mushroom, tomato, onion and cheese

Ingredients:

5   eggs

2 tablespoon Sour Cream

1 pork sausage, chopped

3 slices of picnic ham, chopped

¼ cup sliced fresh mushrooms

1 onion(small), chopped

1 tomatoes, chopped

1cup Cheddar Cheese, finely shredded

Directions:

1. Preheat oven to 180C.

2. Beat eggs and sour cream with whisk until well blended. Pour into 8-inch baking dish sprayed with cooking spray. Bake 10 min. or until egg mixture is softly set. Meanwhile, cook sausage, ham, mushrooms and onions in large skillet on medium heat 6 to 8 min. or until sausage is done, stirring occasionally. Drain.

3. Spoon tomatoes over egg layer; cover with sausage & ham mixture and cheese.

4. Bake 20 min. or until center is set.

Happy cooking and stay healthy! 

Chopped roast beef with pepper sandwich served with salsa and caramelized onions

Chopped roast beef with pepper sandwich served with salsa and caramelized onions
Carb: 30g per serving















Ingredients:
3 hotdog bun or hoagie rolls
olive oil
1 1/2 cup of chopped left over roast beef
1/4 cup chopped red pepper
1/4 cup chopped green pepper
1/2 cheddar cheese, shredded
1/2 leftover salsa
2 white onions , sliced
salt and pepper to taste

Directions:
1.  Heat a pan and olive oil in low-medium heat.
2.  Add the onions to hot oil.
3.  Keep stirring then add a pinch of salt and pepper.
4.  Continue stirring the onions until the color turns golden then set aside.
5.  In the same pan with oil, saute the red and green pepper for about 5 minutes.
6.  Add your roast beef and cook for about 5 minutes.  Let your roast brown a bit and then scrape up all those good flavors off of your pan
7.  Add the cheese. Stir until the cheese melts and is like a sauce throughout the roast beef mixture
8.  Grill the buns with olive oil.
9.  Fill the buns with the beef, cover with a large spoonful of the onion, top with a generous spoonful of salsa and serve. 

Pot Roast Beef

Pot Roast Beef
Total carb: 28g including veggies

Ingredients
Herb rub:
1 tablespoon chopped fresh rosemary leaves
1 tablespoon chopped fresh thyme leaves
1 tablespoon extra-virgin olive oil
1 teaspoon salt
1 teaspoon freshly ground black pepper

Ingredients:
1kg boneless beef chuck roast
1/4 cup extra-virgin olive oil
1 white onion, chopped
2 medium carrots, peeled and chopped into 3/4-inch pieces
1 medium fennel bulbs, sliced into 1/2-inch pieces
salt and freshly ground black pepper
3 cloves garlic, crushed
1  tablespoon red wine vinegar
1/4 cup white wine
4 cups low-sodium beef broth, plus extra, as needed
2 dried bay leaves
Steamed vegetables: young potatoes, carrots and snow peas.
 

Directions:
1.  In a small bowl, mix together the rosemary, thyme, oil, salt, and pepper until smooth.
2.  Preheat the oven to 180 degrees C.
3.  Pat the beef dry with paper towels and rub on all sides with the herb rub.
4.  In a heavy 6-quart pot or Dutch oven, heat 2 tablespoons of oil over medium heat.
5.  Add the beef and cook until browned on all sides, about 10 minutes. Remove the beef and set aside.
6.  Add the remaining oil, onions, carrots, and fennel to the pot. Season with salt and pepper. Cook, stirring frequently, until tender, about 8 minutes.
7.  Add the garlic and cook for 1 minute until aromatic.
8.  Add the white wine, red wine vinegar and scrape up the brown bits that cling to the bottom of the pan with a wooden spoon.
9.  Stir in the broth and bay leaves.
10. Return the beef and any juices to the pot and bring the liquids to a boil.
11. Cover the pot and transfer to the oven. Cook until the beef is fork-tender, about 2 and 1/2 hours, turning the beef over halfway through and adding extra broth, as needed, to keep the beef halfway covered in liquid.
12. Spoon any excess fat off the top of the pan juices. Using an immersion blender, blend the vegetables and cooking juices together until smooth. (The vegetables can also be pureed in a blender). Season with salt and pepper, to taste. Keep warm over low heat.
13. Cut and served with the steamed vegetables and sauce.

Shreded Pot Roast Beef Burger served with romaine lettuce, pot roast gravy and mango salsa side dish

Shreded Pot Roast Beef Burger served with romaine lettuce, pot roast gravy and mango salsa side dish
Total Carb: 27g

Banana and Cajeta Layered Crepes

Banana and Cajeta Layered Crepes
Total carbs: 30g

Frenchtoast served with trio :)

Stri-fry vegetables and scallop

Smoked duck salad

Grilled Pork belly served with asparagus

Crabmeat cake

Sloppy Joe

Grilled Chicken served with guacamole and grilled brocolli

Ham Omelet

Cheesy Crab Meat And Broccoli Casserole

Ingredients:

• 1 head broccoli, florets only
• 100g button mushroom, sliced
• 1 cup Campbell cream of mushroom 
• 250g  crab meat
• 1/2 c. Cheddar cheese
• Salt & pepper to taste
• 1/2 stick Butter

Directions:

1. Cook broccoli & sliced mushroom until tender; drain. 

2. Preheat oven to 160 degrees C.

3. Put in baking dish, dash of salt & pepper,  butter, add cream of mushroom soup and shredded crab meat and mix together. Sprinkle cheese on top and bake for 35 minutes.

Bacon wrapped pork tenderloin served with coleslaw

Ingredients:

• 1 pork tenderloin
• 3-5pcs slices of bacon
• 1 teaspoon fresh rosemary, finely chopped
• 1 tablespoon of garlic powder
• 1 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1 tsp constarch
• 1/2 cup white wine
• 1/2 cup beef broth
• 1tsp dijon mustard
• 1tsp worcestershire sauce
• olive oil
• salt & pepper

Directions:

1. Combine all the herbs, salt and pepper.  Rub seasoning all over the pork tenderloin. 

2. Preheat the oven to 160C.

3. Heat oil in a large grill pan over medium heat. Sear the pork on all sides until browned. Remove from the heat.

4. Wrap pork with bacon and secure with toothpicks. Take your olive oil and coat well.

5. Return the pork to the pan and roast in the oven, basting occasionally with the cooking juices for 35 to 40 minutes. 

6. Scrape up the sauce from the pan.

7.  Heat a non-sticky pan in low heat.  Pour the wine, mustard, Worcestershire sauce and sauce from the pan. 

8. Whisk together the beef broth and  cornstarch then add to the mixture. Stir constantly until the sauce begins to thicken.

9. Serve over the sliced pork.

Poached egg served with spam, salanova, tomato and half slices of cheese and whole grain toast

Salmon Cake

Guacamole

Ingredients
2 avocados - peeled & cubed
1 lime, juiced
1/2 cup diced onion
1 tablespoons chopped fresh cilantro
10 cherry tomatoes, quartered
1 teaspoon minced garlic
1 pinch ground cayenne pepper (optional)
Salt and pepper

Directions
1) In a medium bowl, mash together the avocados, lime juice, salt and peper. Mix in onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavor, or serve immediately.