May 7, 2026

High Protein Vegetarian Frittata

Ingredients

  • 8 large eggs
  • 1 cup liquid egg whites
  • 1 cup high-protein ricotta
  • ¼ cup crème fraîche
  • ¼ cup grated parmesan
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • 2 tablespoons extra-virgin olive oil
  • 3 cups thinly sliced leeks, rinsed well and patted dry
  • 1 pound asparagus, trimmed and cut into 1-inch pieces
  • 200–300g firm tofu, crumbled
  • 1 cup shelled edamame
  • 2 tablespoons pesto
  • ¼ cup fresh basil



Directions

  1. Position rack in upper third of oven; preheat broiler.
  2. Whisk together the eggs, egg whites, high-protein ricotta, crème fraîche, parmesan, salt and pepper in a medium bowl; set near the stove.
  3. Heat the olive oil in a large cast-iron skillet over medium-high heat. Add the leeks and asparagus and cook, stirring frequently, until softened, about 5–6 minutes.
  4. Add the crumbled tofu and edamame and cook for a further 2–3 minutes until heated through.
  5. Pour the egg mixture over the vegetables and cook, gently lifting the edges so uncooked egg can flow underneath, until nearly set, about 2–3 minutes.
  6. Dollop the pesto over the top. Place the pan under the broiler until the eggs are fully set and lightly browned, about 1½–2 minutes.
  7. Let stand for 3 minutes.
  8. Run a spatula around the edge of the frittata, then underneath, until you can slide or lift it onto a cutting board or serving plate.
  9. Top with fresh basil before serving.

Nutrition Facts - Per serving if cut into 6

  • Calories: 380g
  • Protein: 30g
  • Fat: 22g
  • Carbohydrates: 12g

Japanese Inspired Salmon Bowl

By Zina Stone • April 23, 2026
Ingredients For the salmon 2 salmon fillets (about 150g each) 1 tbsp soy sauce (low sodium) 1 tsp mirin 1 tsp sesame oil 1 tsp grated ginger 1 garlic clove, minced For the bowl 1 cup cooked brown rice or sushi rice 1 cup edamame, shelled 1 cup bok choy, chopped 1 medium carrot, julienned 1/2 cucumber, sliced 1 tbsp sesame seeds 2 green onions, sliced Nori strips (optional) For the dressing 1 tbsp soy sauce (low sodium) 1 tbsp rice vinegar 1 tsp sesame oil 1 tsp honey or maple syrup 1/2 tsp grated ginger

Chicken & Broccoli Salad

By Zina Stone • April 9, 2026
Ingredients 2 cups broccoli (finely chopped, raw) 2 cups kale (finely chopped, stems removed for best texture) 1 cup broccoli sprouts 200g chicken thigh fillets (trimmed & cooked) ¼ cup almonds (roughly chopped) ¼ cup sunflower seeds ¼ cup feta cheese (optional) 2 tbsp red onion (finely diced) Sulforaphane-Boosting Dressing ½ cup Greek yogurt 1 tbsp olive oil 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp whole mustard seeds OR ½ tsp mustard powder 1 tbsp hemp seeds 1 tsp honey (optional) Salt & pepper to taste Method Step one - Cook The Chicken Season and cook thigh fillets until golden and cooked through. Rest, then slice. Step two - Chop your greens Finely chop broccoli and kale. Step Three - Activate the sulforaphane Let the chopped broccoli sit for 5–10 minutes before mixing . Step four - Massage the kale Add a pinch of salt and massage for 1–2 minutes until softened. Step five - Combine salad Add broccoli, kale , broccoli sprouts, chicken, almonds, sunflower seeds, feta, and onion. Step six - Make the dressing Whisk everything together until creamy. Step seven - Toss & serve Mix well and let sit 5–10 minutes for best flavour. Nutritional Information & Cooking Times Serves: 2-3 Prep time: 15 minutes Cook time: 12 - 15 minutes 460 kcal | 20g Fat | 38g Protein | 15g Carbohydrates

Chicken, Beet & Lentil Power Bowl

By Zina Stone • March 26, 2026
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates