荞麦面包 (Buckwheat Bread)

Ingredients:

• Warm Water
• 500g Buckwheat Flour
• 0.5tsp Salt
• 8g Yeast
• Sunflower Seeds

Methods:

1. Preheat oven to 200C
2. Mix the yeast with some warm water.
3. Stir and let sit for 3-5 minutes.
4. Mix dry ingredients in a large bowl (flour and salt).
5. Mix (3) & (4) together, slowly add in the water until the mixture forms a soft dough.
6. Add some sunflower seeds. Shape the dough and put into a well-oiled loaf pan.
7. Bake 45 minutes until golden brown.
8. Remove from the oven and cover the pan with a tea towel for 10 minutes while the loaf cools.
9. Remove from pan, slice, and enjoy.

南瓜芝士蛋糕 (Paleo Pumpkin Cheesecake)

Crust:

• 92g Ground Almond
• 28g Butter
• 1 Egg
• 1tsp Cinnamon powder
• 10g Erythritol

Filling:

• 340g Pumpkin Puree
• 28g Butter
• 453g Cream Cheese
• 3 Eggs
• 1 tsp Cinnamon Powder
• 1 tsp Vanilla Powder
• 30g Erythritol

Methods:

1. Preheat oven to 175C.
2. Mix the ground almond with cinnamon, erythritol, egg and butter and use hands to press into bottom of bake pan.
3. Bake for 10-15 minutes until crust is slightly toasted.
4. In the meantime, mix the pumpkin puree, cream cheese, spices, butter, eggs, vanilla, and erythritol in a blender.
5. When crust has started to toast, remove from oven and pour filling into pan.
6. Return to oven and cook for 35-45 minutes or until top doesn't wiggle in center and starts to slightly crack on sides.
7. Chill at least 2 hours or overnight before serving.

苹果派 (Paleo Apple Pie)

材料A：

• 6个 红苹果（去皮，切片或切丁）
• 3大匙 Big Tree Farms 有机椰糖
• 1匙 McCormick肉桂粉

材料B:

• 168克 Rainforest Herbs 椰子粉
• 227克 Kerrygold奶油
• 4颗 鸡蛋
• 1小匙 香草粉

材料C:

• 15克 Kerrygold奶油（切小丁）

做法：

1. 把苹果放入锅中，稍为翻炒后加入糖和肉桂粉继续翻炒，把苹果煮软即可。
2. 把奶油加热溶化，放到微凉，加入鸡蛋搅拌均匀。再加入椰子粉和香草粉拌成面团即可。
3. 把一半的面团压在烤盘上，铺上苹果馅，苹果馅表层加切小丁的奶油，表面加另一半的面团，把苹果馅盖好。
4. 预热烤箱，用175℃烘烤30-45分钟后即可。

南瓜满分 (Keto Pumpkin Chia Muffins)

Recipe Source: http://ketodietapp.com/Blog/post/2015/10/05/keto-pumpkin-chia-muffins

Ingredients (makes 12 muffins):

Dry ingredients:

• 150g  Almond Flour
• 32g Ground Chia Seeds
• 1 tbsp Gluten-Free Baking Powder
• 1 tsp Nutmeg
• 40g Erythritol

Topping: 25g Pumpkin Seeds

Wet ingredients:

• 200g Pumpkin Puree
• 6 large eggs, separated
• 115g Butter (melted)
• 20g Erythritol

Methods:

1. Preheat the oven to 175 C. Place all the dry ingredients into a bowl and combine well.
2. Separate the egg whites from the egg yolks. Using a hand beater or electric mixer, whip up the egg whites until soft peaks. 
3. In another bowl, place the egg yolks, melted butter, pumpkin puree and erythritol. Process until well combined and start adding the dry mixture, a tablespoon or two at a time while mixing.
4. Add about a quarter of the whipped egg whites and mix gently. Add the remaining egg whites and fold in the batter using a spatula. Be careful not to deflate the egg whites and keep the batter as fluffy as you can.
5. Line a muffin tray with 12 medium muffin paper cups. Spoon the batter into the paper cups and transfer into the oven.
6. Transfer into the oven and bake for 5 minutes. After 5 minutes, sprinkle with the pumpkin seeds. Place back in the oven and bake for another 30 minutes or until the tops are golden brown. When done, remove from the oven and place on a cooling rack. Enjoy!

鸡蛋汉堡 (Keto Mc Muffins)

Recipe Source: http://ketodietapp.com/Blog/post/2015/06/09/quick-keto-mcmuffins

Muffins:

• 25g Almond Flour
• 38g Flaxmeal
• ¼ tsp Baking Soda
• 1 Egg
• 2 tbsp Heavy Whipping Cream or Coconut Milk
• 2 tbsp Water
• 28g Grated Cheddar Cheese

Filling:

• 2 Eggs
• 2 slices Cheddar Cheese
• 2 tsp Sugar-Free Ketchup
• Pepper
• Lettuce

Methods:

1. Place all the dry ingredients in a small bowl and combine well.
2. Add the egg, cream, water and mix well using a fork. 
3. Grate the cheese and add it to the mixture. Combine well and place in single-serving ramekins.
4. Microwave on high for 60-90 seconds.
5. Meanwhile, fry the eggs on ghee. I used these molds to create perfect shapes for the muffin. Cook the eggs until the egg white is opaque and the yolks still runny. Season with salt and pepper and take off the heat.
6. Cut the muffins in half and spread some butter on the inside of each of the halves. Top each with slices of cheese, egg and mustard. Optionally, serve with greens (lettuce, spinach, watercress, chard, etc.) and bacon. Enjoy immediately! The muffins (without the filling) can be stored in an airtight container for up to 3 days.

Note:
If you don't have a microwave, I suggest you make 4-8 servings at once. Preheat the oven to 175C (350F) and cook for about 20 minutes or until crispy on top and firm inside.

沙嗲 (Chicken Satay)

沙嗲酱材料：

• 花生碎
• 黄姜粉
• 咖喱粉
• 辣椒糊（Cili giling）
• 小茴香粉（Cumin Powder）
• 水
• 海盐

沙嗲酱做法：

1. 热锅加入少许油，把辣椒糊，小茴香粉，咖喱粉，黄姜粉炒香。
2. 加入水煮开，加入花生碎搅拌均匀， 再加入海盐调味即成。

沙嗲材料：

• 450克 鸡肉
• 竹签

腌料：

• 2茶匙 姜（切碎）
• 2茶匙 有机椰糖
• 1茶匙 咖喱粉
• 1汤匙 酱油
• 2茶匙 黄姜粉
• 2汤匙 椰浆
• 0.5茶匙 盐
• 1汤匙油

沙嗲做法：

1. 把鸡肉加入腌料腌至好后，用竹签串起。
2. 放入烤箱烤至金黄色即可。

虾煎 (Prawn Omelette)

材料：

• 小虾
• 2颗 鸡蛋
• 半茶匙 盐
• 少许 胡椒粉
• 辣椒酱（Chili Giling）
• 1汤匙 蒜米
• 水
• 4汤匙 葛粉 （Arrowroot Flour）
• 鱼露
• 香菜

做法：

1. 蛋液中加几滴鱼露，打匀备用。
2. 把葛粉、盐、鱼露放入碗中，加适量清水调成粉浆。
3. 热锅加少许的油，倒入粉浆，再倒入部分蛋液，待其凝固后。
4. 翻面再煎，煎至两面金黄即可。
5. 添加少许油，放入蒜米、辣椒酱、小虾，加几滴鱼露炒香。
6. 再把小虾和煎好的蛋饼炒均匀，加少许的胡椒粉。
7. 最后，撒上香菜作装饰，即可上桌。

咖喱石斑鱼片(Coconut Curry Grouper)

材料：

• 450克 石斑鱼片
• 3大匙 咖喱粉
• 1匙 椰子粉
• 适量 水
• 1个 大葱（切片）
• 2粒 蒜头（切片）
• 长豆，羊角豆（切段）
• 海盐
• 适量 椰浆
• 咖喱叶

做法：

1. 咖喱粉和椰子粉，加入适量的水拌成糊，备用。
2. 热锅加少许油，放入洋葱，蒜头炒至金黄色，加入咖喱粉糊炒香。
3. 倒入水煮滚，加入长豆，石斑鱼片煮熟。
4. 放入海盐调味，加入椰浆即可上桌。

椰花菜炒饭 (Paleo Fried Cauliflower Rice)

材料：

• 1个 椰花菜
• 1汤匙 椰子油
• 1个 姜（切片）
• 1个 小葱头（切片）
• 1瓣 大蒜（剁碎）
• 长豆（切小粒）
• 海盐

做法：

1. 椰花菜洗净，切成大块，放入搅拌机搅碎至米粒大小。
2. 热锅加入椰子油，把姜，洋葱和蒜头炒香。
3. 加入长豆和打碎的椰花菜，加海盐调味，不停翻炒至熟即成。

香煎脆皮三文鱼 (Gordon Ramsay’s Crispy Salmon)

(Recipe source: http://gordonramsaysrecipes.com/09/gordon-ramsays-crispy-salmon/)

Ingredients:

• Salmon Filet
• Olive Oil
• Salt
• Coarse Black Pepper

Directions:

1. Take your filet of salmon, and roll it up, skin side facing out. Place the rolled up salmon filet on a cutting board, and score the skin crosswise about one half inch deep. Keep your cuts close together to get extra crispy salmon skin, and score the entire length of the salmon filet. Scoring the salmon filet prevents it from curling while cooking, ensuring it’s cooked nice and evenly.
2. Open each score and sprinkle salt into the cut. Glaze the top of the salmon filet with olive oil.
3. Heat a heavy skillet over med heat, and add olive oil when the pan is hot. Add the salmon, skin side down, as soon as the oil begins to lightly smoke. Keep your fingers on top of the salmon filet for a bit to keep it nice and flat. Season the top of it with salt, and don't touch it anymore! Watch the salmon, and turn it, when it has colored 2/3rds of the way up the filet. 
4. Once you have flipped the salmon, tilt the pan, allowing all of the remaining olive oil coat the bottom of the salmon for a nice evenly cooked salmon filet. Cook for another minute or so, watching the color. Remove the pan from heat, flip the salmon back to the skin side, and let it rest a minute.

Ingredients (Sauteed Potatoes):

• Potatoes
• Olive Oil
• Butter
• Salt & Pepper
• Herbs (Rosemary)

Directions:

1. Boil the potatoes in salted water for 4-5 min (I cooked 7 min). 
2. Heat a little oil in a pan and add the potatoes. Season with a little salt and pepper and add the rosemary (I don't have rosemary at home, I used Parsley flakes as replacement).
3. Saute until browned, add a knob of butter and saute for a further 1-2 minutes until golden and cooked through.

Ingredients (Sauteed Vegetables):

• Celery, cut into 1/2 inch pieces
• Cherry tomatoes
• Butter
• Salt & Pepper
• Herbs (Parsley flakes)

Directions:

1. Heat 1 tbsp olive oil in a medium skillet until it just starts to smoke. 
2. Add tomatoes, and season with salt and pepper. Saute, shaking pan frequently, until tomatoes soften and skins just begin to wrinkle, about 2 minutes. 
3. Stir in the celery and continue to cook until it is fragrant. Stir in the herbs, salt and pepper, then serve.

印式烤肉 (Tandoori Masala Beef Kebabs)

Ingredients:

• 230g Lean Beef
• 4-5 cloves Garlic (remove skins)
• Sea Salt
• Tandoori Masala Spice

Method:

1. Put the beef, garlic and a pinch of salt into food processor. Pulse the food processor for several seconds until the meat reaches the desired level of coarseness.
2. Marinate the minced beef with Tandoori Masala Spice for at least one hour in the fridge.
3. Shape into five patties.
4. Set a grill pan over medium high heat with olive oil, place the patties onto the grill pan, leave it for few minutes until they're browned before flipping it. Then flip and continue cooking about 2 more minutes or until done.

芝士鸡 (Chicken Patty with Cheese)

材料:

• 鸡胸肉
• 芝士
• 黑胡椒粉
• 盐
• 意大利混合香料（Italian Mixed Herbs）

做法:

1. 将鸡胸肉放入搅拌器中，搅碎，再搅至起胶。
2. 加入盐和黑胡椒粉拌匀。
3. 把肉碎整型，中间包入芝士，表层撒上意大利混合香料。
4. 以180度煎至金黄色即可。

姜茸烧烤酱煎鱼饼和羽衣甘蓝菜炒菇饭 (Pan Fried Fish Cakes with Ginger BBQ Sauce and Sauteed Kale Mushroom Rice)

从老公开始减肥的那一刻，我停止了烘培，为他准备减肥餐。天天都边煮边觉得减肥餐很恐怖，餐餐不可添加任何材料，还要无糖，低油和少盐，就好像热水烫鸡胸肉和青菜一样，淡淡无味，很难啃。当时我有点难过，觉得自己煮的食物很烂，是多么的难入口。我常在想减肥餐可以煮得美味又健康吗？煮了将近3个月的减肥餐，慢慢的熟悉和进步了，我也可以大声的说，减肥餐是可以煮的健康又很好吃的！近来的减肥餐，老公一直都赞好吃，今早还跟我讲，他一生人最大的成就就是娶了我，没有了我就没有这么多的美食。很肉麻是吗？我也顶不顺他...哈哈！

鱼饼材料：

• 1份 马鲛鱼
• 适量 姜粉
• 适量 盐
• 适量 胡椒粉
• 1小片 姜，2瓣 大蒜（剁成姜蒜茸）
• 2汤匙 Fountain 烧烤酱

鱼饼做法：

1. 将马鲛鱼洗净后，把鱼放在砧板上，顺着鱼刺把鱼肉切起。
2. 用汤匙刮起鱼肉，把鱼肉剁至不黏刀。
3. 加少许盐，胡椒粉和姜粉调味，剁均匀待用。
4. 预热不沾锅，加1茶匙的橄榄油，用慢火把鱼饼双面都煎至金黄色，上牒。
5. 加1茶匙的橄榄油，把姜蒜茸炒香，倒入烧烤酱和1汤匙水煮滚，淋在鱼饼上即可。

配菜材料：

• 2瓣 大蒜（剁成蒜末）
• 羽衣甘蓝菜
• 杏鲍菇
• 适量 盐

做法：

1. 将羽衣甘蓝菜洗干净，取出菜叶。
2. 沸水，加入羽衣甘蓝菜，煮2分钟，捞起备用。
3. 预热不沾锅，加1茶匙的橄榄油，把蒜末炒香。
4. 加入杏鲍菇，炒至金黄色。
5. 再倒入羽衣甘蓝菜，炒3分钟，加少许盐调味即可。

西班牙鸡肉饭 (Chicken Paella)

材料：

• 1杯 台湾珍珠米
• 1片 鸡胸肉（切丁）
• 半个 灯笼椒（切小丁）
• 磨菇（切丁）
• 西兰菜（切丁）
• 2瓣 大蒜（切末）
• 1汤匙 匈牙利甜椒粉 
• 1茶匙 黄姜粉 
• 适量 水
• 柠檬

做法：

1. 放点橄榄油用中火热锅，放入鸡肉把表面煎成金黃色。
2. 加入蒜末，磨菇，西兰菜，灯笼椒，炒约2-3分钟。
3. 放入甜椒粉和黄姜粉简单拌过。
4. 倒入水，加点盐调味，拌入米，大火蒸20-25分钟。
5. 吃前加点柠檬汁即可。

西式红烧煎鸡香芹饭 (Pan-fry Blackened Chicken with Herbs Rice)

Blackened Chicken Ingredients:

• 1 Chicken Breast (skinless & boneless)
• 1/2 tsp Paprika
• 1/8 tsp Salt
• 1/4 tsp Ground Cumin
• 1/4 tsp Dried Thyme
• 1/8 tsp Ground Black Pepper
• 1/8 tsp Ginger Powder

Method:

1. Mix together the paprika, salt, cumin, thyme, black pepper, and garlic powder. 
2. Coat both sides of chicken breasts evenly with the spice mixture.
3. Heat a heavy duty skillet until very hot.
4. Add butter to the pan, cook the chicken over high heat for 5-7 minutes on each side.

Herbs Rice:

• 1 cup White Rice
• 2 cups Water
• 1.5 tsp Dried Parsley
• 1/2 tsp Butter
• 1/2 tsp Turmeric
• 1 pinch Sea Salt

Method:

1. Stir together rice, water, parsley, turmeric, salt, and butter. 
2. Steam over high heat for 25-30 minutes.

Side Dish:

• 110g Fresh Broccoli
• 50g Carrot
• Salt
• Ground Black Pepper

Method:

1. Bring a large pot of salted water to a boil, reduce heat to medium and cook broccoli, carrot until tender but still slightly firm, 5 to 6 minutes.
2. Add salt and ground black pepper to taste.

迷迭香煎鸡胸肉（Pan-fried Chicken Breast with Rosemary）

材料：

• 鸡胸肉
• 迷迭香
• 黑胡椒
• 盐
• 橄榄油

做法：

1. 将鸡胸肉洗净，放盐，黑胡椒和迷迭香，腌十分钟。
2. 平底锅烧热后，加入少许橄榄油，放入腌好的鸡胸肉。
3. 待鸡肉颜色变色后翻面，继续煎至金黄色即可。

清蒸大虾 (Steamed Large Tiger Prawn)

材料

• 大虾
• 西兰菜
• 白花菜
• 海盐

做法

1. 大虾洗净，挑去沙肠，切半。 
2. 将大虾，西兰菜和白花菜摆入盘内撒上海盐。
3. 大火蒸10分钟左右即可。

煎牛排 (Pan-Seared Beef Steak)

Ingredients:

• 1 Beef Steak
• 1tsp black pepper
• 1tsp salt
• 1tsp Olive oil

Method:

1. Sprinkle salt and black pepper evenly on two sides of the steak.
2. Place Le Creuset Grill Pan on a medium heat and allow it to heat for several minutes.
3. Add olive oil, put the beef steak to the pan, leave it undisturbed cook for about 3-4 minutes before turning for the perfect seared lines.

Cooking Guide for 3-4cm thick cut steak:

• 2-3 minutes a side for medium rare   
• 3-4 minutes a side for a medium   
• 5-7 minutes for well done

Black Pepper Sauce Ingredients:

• Coarse Ground Black Pepper
• 1tsp Olive Oil
• 1tsp BBQ Sauce
• 4tbsp Water
• 1 Small Onion (chopped)
• Salt

Method:

1. Heat a small sauce pan over medium low heat, add the olive oil and chopped onion, cook and stir slowly until lightly golden brown and caramelized.
2. Add Water, Black Peppers (as much as you like), BBQ Sauce and add some salt to taste. Bring everything to boil and cook for 3 min.

南瓜鸡丝粥 (Pumpkin Porridge with Shredded Chicken)

材料：

• 1片 鸡胸肉 
• 1/2碗 白米
• 1/2碗 南瓜（切丁）
• 适量 粗海盐
• 适量 水

做法：

1. 将水倒入锅中，先用大火烧开，加入鸡肉煮熟捞起。
2. 放入白米和南瓜，转小火熬成粥。
3. 鸡肉放凉后，拔成鸡丝。
4. 把煮好的粥，加入盐调味，再加入鸡丝即可。

鸡肉波特贝拉菇 (Chicken Stuffed Portobello Mushrooms)

要减肥的人，要求还真多！老公投诉了他第一个礼拜的减肥鸡胸肉不好吃，淡淡的，没有什么味道。唉！减肥餐就是那样啊！要怎样煮得好吃呢？想了很久，心想他喜欢吃香菇，又要吃鸡胸肉...华人餐有酿豆腐，西式有Stuffed Mushroom，就决定了做鸡肉波特贝拉菇给他当晚餐。我用小火慢慢煎，把波特菇和鸡肉都煎得很香，很诱人喔！我看了都很想吃

材料：

• 170g 鸡胸肉 （Chicken Breast)
• 150g 波特贝拉菇 （Portobello Mushroom)
• 1/4tsp 粗海盐 (Unrefined Sea Salt)

做法：

1. 将波特贝拉菇洗净，去蒂。
2. 把菇蒂和鸡胸肉放入搅拌器中搅碎，加盐，腌5分钟。
3. 把肉馅酿在波特菇上，撒上少许的黑胡椒。
4. 预热平底锅，加少许的橄榄油，先把肉馅煎至金黄色，再翻面把波特菇煎熟。

注：波特貝拉菇本身肥厚多汁，煎的时候会出水，要用中小火慢慢煎至水分完全收干