Ratatouille is a classic end-of-summer French stew that’s fun to say (rat-tuh-TOO-ee) and fun to make. Packed with veggies, it will boost your nutrient profile on a vegetarian diet. Feta provides a luxurious texture and a solid dose of protein, along with calcium and vitamin A. Chickpeas add a little crunch and carbs for energy … Read more
This bran muffin utilises the nutrients usually removed in grain-based products to create a nutritious and quick-to-prepare snack. Eggs provide the binder along with plenty of omega 3, vitamin A, vitamin B2, vitamin B5, vitamin B12 and vitamin E, as well as choline, iron and selenium. Chia seeds provide more omega-3, vitamin K1, and a … Read more
This reverse omelette is an innovative twist on a regular omelette, with the cheese forming a crispy outer layer. This recipe will satisfy you to the point of rapid fat loss while still supplying you with adequate nutrients on a vegetarian diet. Combining whole eggs and egg whites ensures you get all the nutritional benefits … Read more
Karen Mayrand’s nutrient-dense eggplant parmesan recipe is perfect for boosting your nutrient density. With two different kinds of cheese, you get plenty of bioavailable protein, as well as calcium. In addition, eggplant adds folate, vitamin B5, copper, manganese and potassium, and eggs add more protein, choline, folate, vitamin B5 and E. Spinach adds folate, vitamins … Read more
Shakshuka is an easy, healthy breakfast (or any time of day) recipe in Israel and other parts of the Middle East and North Africa. It’s nourishing, filling and one recipe I guarantee you’ll make time and again. This nutritionally optimised vegetarian shakshuka created by Karen Mayrand packs an incredible nutritional punch! The eggs provide … Read more
RD’s Type 1 Grit Facebook Group has been a Godsend, helping followers like my wife, Moni, and I understand how to control blood sugars with nutrition. During our years on this journey, RD has become a great friend, inspiration, and mentor. RD and I recently discussed my book, Big Fat Keto Lies, and the ways … Read more
These snack-sized mini meatzas are an awesome snack-sized way to get some bioavailable protein first thing. They make for an easy portable work lunch or snack when the hungries hit. They will empower you to leverage the satiety-boosting power of protein with a pizza-like taste. The photo here is with kangaroo patties, but any lean … Read more
This tasty vegetarian cottage cheese frittata packs a KO nutritional punch! Super versatile, it would make a great breakfast or quick dinner with leftovers for tomorrow’s lunch. Low-fat cottage cheese tag teams with eggs to provide almost 69 grams of high-energy protein, plus calcium, choline, vitamins B2, B5, and selenium. In addition, spinach contributes folate, … Read more
Snapper and salad make a versatile and super-satiety summer lunch recipe. The snapper provides protein, selenium, potassium, phosphorus, choline, B5, B6, B12 and omega 3, while the greens provide vitamins K1, C, A and folate. This version of the recipe leaves out the chilli and tomatoes to keep the oxalates low. Scorecard Macros One serve … Read more
You’ll love this quick and tasty, high-protein, vegetarian dessert. And it’s nutritious to boot! Raspberries provide a range of vitamins and minerals, including potassium and vitamin C. Together, the protein powder and the tofu provide heaps of bioavailable protein and essential minerals, including choline and folate. In addition, almond milk is a good source of … Read more