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Nutmeg Roasted Root Veggies

Prep Time: 10 Minutes Cook Time: 20 Minutes Total Time: 30 Minutes Yield: 4 Servings


2 large parsnips, cut in half and then cut in half again lengthwise
6 carrots, cut in half and then cut in half again lengthwise
2 teaspoons oil
1⁄8 teaspoon nutmeg
1⁄8 teaspoon pumpkin pie spice
1⁄8 teaspoon ground ginger
1⁄8 teaspoon cinnamon
Sea salt to taste


1. Preheat oven to 400F.
2. Prepare vegetables by placing in a large shallow baking dish.
3. Toss the vegetables with the spices, oil and salt.
4. Place the baking dish into the pre-heated oven and cook
uncovered for 20 minutes or until desired doneness.
5. Flip occasionally being careful not to burn slices.
6. Remove vegetables from the oven and place on a serving plate.

Nutritional Information

Per Serving: 98 calories, 3g fat, 18g carbs, 1g protein

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7 Steps To The Perfect Steak (and Chicken) Everytime

Step 1: Bring meat to room temperature, approximately 30 minutes out of the refrigerator.
Step 2: Heat the grill to high heat with the lid closed.
Step 3: Season with salt, pepper (and cayenne if you like it spicy) and coat with butter. Sage, rosemary and Thyme also go very well with steak.
Step 4: Place the steak on the grill and close the lid. Do not move the steak until it is well marked and has a light char, about 3 minutes.
Step 5: Turn steak 90 degrees for another 3 minutes.
Step 6:Flip the steak with tongs and base the hot surface with butter. Cook steak for another 3 minutes, flip 90 degrees and continue to cook for another 3 minutes.
Step 7:Continue to flip until desired doneness achieved, basting the meat with butter each time you flip.

TIP: 3-3-3-3 Method: 3 minutes turn 90 degrees 3 minutes flip and repeat.

Choosing high quality ingredients is also extremely important. I place a great deal of importance on choosing grass fed beef that has some evidence to be healthier than grain fed beef, so if you can always try and go to your local butcher who can point you in the right direction. If you aren’t lucky enough to have a local butcher that you can turn to then I find that Muscle Food are the next best alternative with their Irish grass fed steaks and they are very cost effective. You can find a list of Muscle Food discount code sites from Google. However my favourite Muscle Food voucher code site is this one which often has some good exclusive deals and Muscle Food discount codes.

Different Meat and Steaks, Different Cook Times

(times reflect steak at medium-rare)
Boneless Steak 8 – 14 minutes, 12 – 18 minutes for medium, turning once.
Bone-In Steak 7 – 14 minutes, 11 – 18 minutes for medium, turning once.
Flank Steaks: 8-10 minutes
Tenderloin Fillets: 10-12 minutes
Rib Eye & NY Striploins: 10-12 minutes
Steak Kebabs: 8-10 minutes
Chicken Breasts: 12-15 minutes (6 minutes per side)
Chicken Kebabs: 8-10 minutes
Fish Fillets: 4-6 minutes
Shrimp: 5-7 minutes

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Thai Shrimp Bowl

Prep Time: 15 Minutes Cooking Time: 15 Minutes Total Time: 30 Minutes Yield: 4 Servings


1 bag frozen uncooked shrimp
thawed 1 tablespoon oil
divided 6 cups cabbage
chopped 2 cups shredded carrots (long strips)
3 peppers (all colors), cubed.
1⁄2 cup onion
chopped 1 tablespoon garlic
minced 1⁄4 cup chopped green onions, green part only
1⁄4 cup water
1⁄4 cup peanuts, chopped (optional)
1 tablespoon sesame seeds
1⁄4 cup fresh cilantro, chopped Hot pepper flakes to taste

Sauce Ingredients:
2 tablespoons gluten free tahini
4 tablespoons brown rice wine vinegar
4 tablespoons coconut aminos
1 teaspoon sea salt
1 teaspoon toasted sesame oil
1 tablespoon sesame seeds
1 teaspoon garlic powder
1 1⁄2 tablespoons peanuts, chopped (optional)


1. Prepare all of your vegetables before beginning the stir-fry by washing, chopping, shredding and placing in separate bowls.
2. Place all of the sauce ingredients into the base of your blender.
3. Process on high to combine all the ingredients, which will create a smooth sauce. Pour into a medium bowl and set aside.
4. Place half the oil into a large wok and warm over medium-high heat.
5. Add the shrimp and cook for 3 minutes or until shrimp are cooked throughout. Remove the shrimp from the wok, cover and set aside.
6. Place the remaining oil into the wok; place the garlic and onions into the wok and stir for 1 minute.
7. Add the cabbage, carrots, peppers and water. Cover and simmer over medium-high for 5 minutes or until desired softness.
8. If water has accumulated from stir-frying with the lid on, drain unwanted water.
9. Add the sauce and cooked shrimp to the vegetables and combine well.
10. Add the green onions, sesame seeds, peanuts and fresh cilantro and stir well. Serve immediately.
11. Serve with lemon slices, red pepper flakes and additional sea salt to taste (optional).

Nutritional Information

Per Serving: 418 calories, 21g fat, 31g carbs, 26g protein

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Vegetarian Muscle Meal

Prep Time: 5 Minutes Cook Time: 15 Minutes Total Time: 20 Minutes Yield: 4 Servings


1 cup quinoa
1 tablespoon oil
1 shallot, finely chopped
2 tablespoon tarragon chopped
14 oz 400g can puy or green lentils rinsed and drained
1⁄4 cucumber
diced 1 tablespoon feta cheese, crumbled (optional)
6 green onions, thinly sliced
Zest and juice 1 orange
1 tablespoon rice vinegar


1. Cook quinoa according to package, drain and set aside.
2. Meanwhile, sauté shallot for a few minutes until softened. Add in tarragon, stir well and remove from heat.
3. Stir in shallot and tarragon into quinoa along with the lentils, cucumber, feta, and onions.
4. Stir in orange juice, zest and rice vinegar.

Nutritional Information

Per Serving: 286 calories, 9g fat, 39g carbs, 16g protein

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Whole Lemon & Herb Roast Chicken

Prep Time: 15 Minutes Cook Time: 1.5 Hours Total Time: 1 Hour, 45 Minutes Yield: 4-6 Servings


1 whole chicken (2 1⁄2 – 3 1⁄2 lb)

1 large handful of mixed fresh herbs (ex. rosemary, sage, parsley)

1 lemon

preferably organic Sea salt (optional) and cracked black pepper

1-2 tablespoons oil


1. Preheat oven to 425F. Finely chop herbs and zest lemon and cut into wedges. Mix together with salt & pepper.

2. Brush a roasting rack with oil and place in a roasting pan.  Lay chicken on roasting rack with the legs facing away from you. Separate the skin from the breast (opening of the neck) without breaking it. Push in herb mixture to coat each breast.

3. Rotate chicken to have the legs face you. Score the skin (but not the meat!) and separate the skin from the meat. Push herb mixture into the opening and rub on thigh meat.

4. Sprinkle remaining herb mixture over chicken and rub with oil. Pop lemon wedges into the cavity.

5. Roast chicken for about 1 1⁄4 to 1 1⁄2 hours. Chicken is done when juices run clear, or an internal temperature of 170F.

Nutritional Information

Per Serving: 241 calories, 15g fat, 1g carbs, 37.5g protein

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