Healthy and Delicious 4th of July Dishes to try

What comes to your mind when you think of the 4th of July? Fireworks, Summertime, colourful clothing, outdoor activities and delicious food.

There are so many tasty and healthy recipes you can try to make your 4th of July celebration a great experience.

I have listed healthy food recipes below to wow your family and friends this July 4th.

Herb seasoned carrots.

This tasty recipe is easy to make and enjoy without adding inches to your waistline.

Ingredients.

1 kg of carrots (small and tender)
1 Tsp Thyme
1 tsp salt
1 tsp black pepper.
¼ cup coconut oil
4 Tsp chicken stock.

Process.

Wash and scrape carrots. Drizzle them with coconut oil.
Line the baking pan with foil paper and place carrots on them.
Sprinkle thyme, salt, black pepper and several tablespoons of chicken stock on carrots.
Heat oven to 300f and back for 15 minutes.

Remove from oven and serve hot. Enjoy.

Grapefruit Avocado Salad.

Nothing says summer a delicious salad that features fruit. You will be blown away by the flavours featured in this dish.

Ingredients.

Two large ripe grapefruits.
One large avocado
½ Tsp extra virgin olive oil
Salt and black pepper.
3 cups of spinach
1 cup of green beans
2 Tsp Honey
2 Tsp Apple cider vinegar

Process.

Cut and segment the grapefruit. Reserve 2 Tsp of grapefruit juice.
Slice avocado, and remove seed and skin.
Put the grapefruit, avocado, spinach and green peas into a bowl.
Mix the olive oil, grapefruit juice, salt, apple cider vinegar, black pepper and honey in a small bowl.
Whisk them and drizzle them on the salad. Toss to combine.

Serve and enjoy!

Tuna Noodle Casserole.

I know we are all trying to cut down on carbs. However, you don’t have to stop eating the delicious meals that you love.

All you just need to do is swap the original ingredient with healthier versions. This is what you are going to do with this dish which is just as tasty as the former.

Try it. You will be pleasantly surprised.

Ingredients.

Two cans of tuna.
3 Tsp coconut oil.
One white onion (diced)
8 ounces green beans.
1 tsp thyme.
10 ounces rice noodles.
¼ cup rice flour
1 cup coconut milk.
½ tsp garlic powder.
½ cup grated parmesan cheese.
½ cup bread crumbs.
Salt
Black pepper.
Potato chips (crushed).

Process.

Preheat your oven to 350 degrees. Oil a 2-quart baking pan with coconut oil.
Boil noodles according to the instructions on the package. Drain and set aside.
Put a large pot on medium-high heat and add one tablespoon of coconut oil. Add mushrooms, onions, thyme, salt and pepper. Stir until onions and mushrooms are cooked. Fry for 5 minutes and transfer to a bowl.
Add 2 tablespoons of coconut oil into the same pot used previously and place on medium-high heat. Once the oil is heated, whisk a little of the rice flour and then slowly add in the coconut oil a little bit at a time. Whisk forcefully to avoid lumps.
Boil the mixture then reduces heat and let it simmer for a few minutes, stirring repeatedly until the sauce thickens.
Once it thickens, put it on the cooker, and add your cheese, ground black pepper and garlic powder.
Add your cooked noodles, mushrooms, onions, salt, green beans and drained tuna to the sauce. Stir until thoroughly mixed.
Pour the mixture into a baking pan. In another bowl, mix crushed potato chips with coconut oil. Sprinkle the bread crumbs mixture on top of the casserole and bake for 30 minutes.
Serve.

Deep-fried coconut prawns.

I love everything seafood and coconut. It’s crunchy and delicious. This can serve as an appetizer or even a side dish.

The great thing about is that it is easy to prepare in a short time.

Ingredients.
600g prawns peeled and deveined tails intact.
175g rice flour.
Salt and black pepper.
1 medium egg.
150ml ice-cold water.
600ml desiccated coconut.
600ml coconut oil.
For dipping.
¾ cup peanut butter.
¼ cup apple cider vinegar.
3 Tsp honey.
1/3 cup soy sauce.
1 ½ grated fresh ginger.
1 habanero chilli, chopped seeds and stem removed.
2 cloves garlic minced.
4 Tsp coconut milk.
Process.

Put all ingredients into a blender and run until smooth. Pour into a serving bowl.
Pour coconut oil into a large frying pan. Pan should be two-thirds full. Heat to 180c.
Pour flour into a bowl and add salt, black pepper, coconut and bread crumbs. Mix them.
Coat prawns in the flour, shaking off any excess. Lift from batter and roll in crumb mixture.
Fry the prawns until golden brown and crisp.
Drain on paper towels.

Dipping sauce.

Pour 125g of rice flour, baking powder, peanut butter and a pinch of salt into a bowl.
Make a well in the centre. Break the egg and add it.
Make the mixture into a paste. Then whisk in water to make it smooth.

Serve fried prawns immediately with peanut dipping.

Microwave Turkey with Tomato Sauce.

This one-pot dish is delicious. It is easy and quick to prepare for your guests.

It is also nourishing and can be eaten with brown rice or rice noodles.

Ingredients.
400g turkey fillet.
2 tsp coconut oil.
1 onion, chopped.
2 garlic cloves, finely chopped.
1 courgette, chopped in 1 centimetre.
1 tsp tomato puree.
½ tsp dried herbs.
1 habanero chilli, chopped seeds and stem removed.
1 ½ tsp grated ginger.
400g chopped tomatoes.
Process.

Arrange the turkey fillet into a microwave dish. Drizzle with oil and sprinkle with dried herbs.
Cover with a lid but leave a small part open and cook on high heat for 5 minutes. Bring out the dish from the microwave and turn the turkey to the other side. Cover and back for another 5 minutes.
Remove the dish and transfer the turkey to a plate. Add the onion, garlic and ginger to the dish. Cook full power for 2 minutes.
Add the chilli and Courgette to the onions and stir. Cook on full power again for another 2 minutes.
Add the chopped tomatoes and tomato puree to the veggies and stir.
Add the chicken and any tomato juices so that they are completely covered with tomato sauce.
Cover the dish with a lid and return it to the microwave. Cook on full power for 5 minutes.
Remove from microwave. Remove lid and stir turkey so that it can cook evenly. Recover and cook for another 10 minutes. Remove the dish and let it stand for 2 minutes.
Check to see if the turkey is thoroughly cooked. If the turkey is still pink in the middle, cover and cook for another 5 minutes.

Prawn Stir fry with Cashews.

Yep! Prawns again. Don’t you just love them? If you are having guests over or just want a dish that is healthy, delicious and easy to prepare, then you should try prawn stir fry.

This dish is high in protein but full of veggies, so you don’t need to eat it with any carbs.

Ingredients.
150g cabbage.
30g cashew nuts.
150g broccoli, cut into small pieces.
2 tsp coconut oil.
1 garlic clove, finely cut.
4 spring onions, trimmed.
1 fresh habanero chilli, seeds removed finely chopped.
1 red and yellow bell pepper, cut into strips.
170g cooked prawns.
5cm fresh ginger, grated.
100g green peas.
1 ½ tsp soy sauce.
3 tbsp chilli sauce.
Process.

In a pan of boiling water, cook the broccoli and green beans for 2 minutes. Drain and put in ice-cold water. When cold, drain thoroughly.
Toast cashews in a dry pan. Then crush.
Heat 1 tsp of coconut oil in a wok over high heat. Add garlic, ginger, spring onions, and chilli. Stir fry for 2 minutes. Add the peppers, prawns and green beans and broccoli.
Add the soy sauce, sweet chilli sauce and remaining coconut oil. Cook till the vegetables are tender.
Serve in bowls garnished with toasted cashews.

Scotch Eggs.

This classic food can be eaten as an appetizer. However, there is a twist to it. You can make it healthier by baking it instead of frying it.

You can also reduce its fat content by using lean beef and lentils instead.

Ingredients.
225g lean minced beef.
25g bread crumbs.
Six large eggs
One medium onion, chopped.
85g green lentils, drained.
1 tsp nutmeg.
5 Tsp coconut oil.
2 tsp finely chopped sage.
3 tsp finely chopped clove.
A pinch of salt.
A pinch of mustard.
Process.

Heat 1 Tsp of oil in a wok. Add the shallots and fry for a few minutes or until soft. Remove from the pan and leave to cool.
Boil 5 eggs for 6 minutes. When cooked, cool them in cold water.
Mash the lentils in a bowl; add the minced meat, chives, nutmeg, mustard, shallots and a pinch of salt.
Peel the eggs and dry them with a paper towel. Divide the meat evenly into parts and pour flour into a plate and roll each egg in it.
Pat down a quarter of the meat mixture on a circle in your hand and place one egg in the centre.
Pat and press the meat mixture around the egg until is completely covered.
Roll it in the flour and repeat it with the other eggs and meat.
Break the remaining egg and whisk. Also, mix the breadcrumbs with chives.
Take a brush and brush some on the coated eggs, then roll them into the breadcrumbs.
Put the eggs in a baking pan to stand for 20 minutes.
Heat oven to 190c and bake scotch eggs for 15 minutes. Remove and put on a tray to cool.
Divide the scotch eggs into 2 and serve warm.

Fajita Stuffed Chicken.

I love chicken in all dishes. This is a dish that is healthy and easy to prepare. It’s great for keto and paleo lovers too since it contains no gluten.

Ingredients.
3 large chicken breasts.
1 red bell pepper.
1 yellow bell pepper.
1 green pepper.
1 Tsp salt.
¼ tsp garlic powder.
1 Tsp black pepper.
1 tsp paprika.
1 tsp chilli powder.
1 ½ tsp cumin
1 white onion.
3 Tsp coconut oil.
Process

Cut the peppers and onions into strips.
Mix the dry ingredients. Pour coconut oil into a non-stick pan and fry the peppers and onion.
Add the dry ingredients to the vegetables and cook till they become tender.
Cut your chicken breasts diagonally in the middle and stuff them with stir-fried vegetables.
Coat chicken breasts with the spices and drizzle a little coconut oil on them.
Heat the oven to 200c and bake the chicken for 20 minutes.

Serve them with any salad of your choice.

Barbecued Snapper.

You can wow your guests with this delicious fish recipe. It is a great choice because it’s easy to prepare and it doesn’t take more than 10 minutes to get ready.

Ingredients.
8 whole snapper fishes.
2 Tsp flour.
2 Tsp cooking oil.
Salt and black pepper.
Process.

Remove the head of the fish and wash thoroughly. Dry them with paper towels.
Mix flour and cooking oil into a thin paste. Add salt and pepper to the mixture.
Coat each fish with the mixture.
Arrange hot briquettes for grill barbecuing. Place fish on the grill over medium heat and barbecue for 5-10 minutes. Turn the fish to the other side and barbecue for another 5-10 minutes.
Serve with chilled white wine.

Barbecued Duckling.

This is another tasty dish you can prepare to wow your guests this 4th of July. It’s delicious and quite easy to prepare.

Ingredients.
2 kilo ready to cook duckling.
Coconut oil or any cooking oil.
A pinch of salt.
Process.

Wash and dry duckling thoroughly. Brush it with cooking oil and a pinch of salt.
Arrange hot briquettes for grill barbecuing.
Put the duckling on the grill, cut side down and barbecue over medium heat turning frequently for 45 minutes to 1 hour until cooked.

Barbequed Bananas.

One thing I like about barbequed foods is that they can versatile. You can use any type of fruit or vegetable you want to make a yummy barbecued dish.

Banana is a very tasty fruit that can be barbecued and served to family and guests.

Ingredients.
6 ripe and firm bananas.
1 cup of lemon juice.
1 tsp of coconut oil or butter.
1 cup of shredded coconut.
1 tsp brown sugar.
Process.

So try these recipes for your 4th of July celebrations and tell me what you think.

Try these healthy food recipes below to wow your family and friends this July 4th.

Herb seasoned carrots.

This tasty recipe is easy to make and enjoy without adding inches to your waistline.

Ingredients.

1 kg of carrots (small and tender)
1 Tsp Thyme
1 tsp salt
1 tsp black pepper.
¼ cup coconut oil
4 Tsp chicken stock.

Process.

Wash and scrape carrots. Then rub them with coconut oil.
Line the baking pan with foil paper and place carrots on them.
Sprinkle thyme, salt, black pepper and several tablespoons of chicken stock on carrots.
Heat oven to 300f and back for 15 minutes.

Remove from oven and serve hot. Enjoy

Grapefruit Avocado Salad,

Nothing says summer than a delicious salad that features fruit. You will be blown away by the awesome flavours featured in this dish.

Ingredients.

2 large ripe grapefruits.
1 large avocado
½ Tsp extra virgin olive oil
Salt and black pepper.
3 cups of spinach
1 cup of green beans
2 Tsp Honey
2 Tsp Apple cider vinegar

Process.

Cut and segment the grapefruit. Reserve 2 Tsp of grapefruit juice.
Slice avocado, and remove seed and skin.
Put the grapefruit, avocado, spinach and green peas into a bowl.
Mix the olive oil, grapefruit juice, salt, apple cider vinegar, black pepper and honey t in a small bowl.
Whisk them and drizzle them on the salad. Toss to combine.

Serve and enjoy!

Tuna Noodle Casserole.

I know we are all trying to cut down on carbs. However, you don’t have to stop eating delicious meals that you love.

All you just need to do is swap the original ingredient with healthier versions. This is what you are going to do with this dish which is just as tasty as the former.

Try it and you will be pleasantly surprised.

Ingredients.
2 cans of tuna.
3 Tsp coconut oil.
1 white onion (diced)
8 ounces green beans.
1 tsp thyme.
10 ounces rice noodles.
¼ cup rice flour
1 cup coconut milk.
½ tsp garlic powder.
½ cup grated parmesan cheese.
½ cup bread crumbs.
Salt
Black pepper.
Potato chips (crushed).

Process.

Preheat your oven to 350 degrees. Oil a 2- quart baking pan with coconut oil.
Boil noodles according to the instructions on the package. Drain and set aside.
Put a large pot on medium-high heat and add 1 tablespoon of coconut oil. Add mushrooms, onions, thyme, salt and pepper. Stir until onions and mushrooms are cooked. Fry for 5 minutes and transfer to a bowl.
Add 2 tablespoons of coconut oil into the same pot used previously and place on medium-high heat. Once the oil is heated, whisk a little of the rice flour and then slowly add in the coconut oil a little bit at a time. Whisk forcefully to avoid lumps.
Boil the mixture, then reduce the heat and let it simmer for a few minutes, stirring repeatedly until the sauce thickens.
Once it thickens, put it on the cooker, and add your cheese, ground black pepper and garlic powder.
Add your cooked noodles, mushrooms, onions, salt, green beans and drained tuna to the sauce.
Stir until thoroughly mixed.
Pour the mixture into a baking pan. In another bowl, mix crushed potato chips with coconut oil. Sprinkle the bread crumbs mixture on top of the casserole and bake for 30 minutes.
Serve.

Deep-fried coconut prawns.

I love everything seafood and coconut. It’s crunchy and delicious. This can serve as an appetizer or even a side dish.

The great thing about is that it is easy to prepare in a short time.

Ingredients.
600g prawns peeled and deveined tails intact.
175g rice flour.
Salt and black pepper.
1 medium egg.
150ml ice-cold water.
600ml desiccated coconut.
600ml coconut oil.
For dipping.
¾ cup peanut butter.
¼ cup apple cider vinegar.
3 Tsp honey.
1/3 cup soy sauce.
1 ½ grated fresh ginger.
1 habanero chilli, chopped seeds and stem removed.
2 cloves garlic minced.
4 Tsp coconut milk.
Process.

Put all ingredients into a blender and run until smooth. Pour into a serving bowl.
Pour coconut oil into a large frying pan. Pan should be two-thirds full. Heat to 180c.
Pour flour into a bowl and add salt, black pepper, coconut and bread crumbs. Mix them too.
Coat prawns in the flour, shaking off any excess. Lift from batter and roll in crumb mixture.
Fry the prawns until golden brown and crisp.
Drain on paper towels.

Dipping sauce.

Pour 125g of rice flour, baking powder, peanut butter and a pinch of salt into a bowl.
Make a well in the centre. Break the egg and add it.
Make the mixture into a paste. Then whisk in water to make it smooth.

Serve fried prawns immediately with peanut dipping.

Microwave Turkey with Tomato Sauce.

This one-pot dish is delicious. It is easy and quick to prepare for your guests.

It is also nourishing and can be eaten with brown rice or rice noodles.

Ingredients.
400g turkey fillet.
2 tsp coconut oil.
1 onion, chopped.
2 garlic cloves, finely chopped.
1 courgette, chopped in 1 centimetre.
1 tsp tomato puree.
½ tsp dried herbs.
1 habanero chilli, chopped seeds and stem removed.
1 ½ tsp grated ginger.
400g chopped tomatoes.
Process.

Arrange the turkey fillet into a microwave dish. Drizzle with oil and sprinkle with dried herbs.
Cover with the lid but leave a small part open and cook on high heat for 5 minutes. Bring out the dish from the microwave and turn the turkey to the other side. Cover and back for another 5 minutes.
Remove the dish and transfer the turkey to a plate. Add the onion, garlic and ginger to it. Cook for 2 minutes.
Add the chilli and Courgette to the onions and stir. Cook on full power again for another 2 minutes.
Add the chopped tomatoes and tomato puree to the veggies and stir.
Add the chicken and any tomato juices so, that they are covered with tomato sauce.
Cover the dish with a lid and return it to the microwave. Cook on full power for 5 minutes.
Remove from microwave. Remove lid and stir turkey so that it can cook evenly. Recover and cook for another 10 minutes. Remove the dish and let it stand for 2 minutes.
Check to see if the turkey is thoroughly cooked. If the turkey is still pink in the middle, cover and cook for another 5 minutes.

Prawn Stir fry with Cashews.

Yep! Prawns again. Don’t you just love them? If you are having guests over or just want a dish that is healthy, delicious and easy to prepare, then you should try prawn stir fry.

This dish is high in protein but full of veggies, so you don’t need to eat it with any carbs.

Ingredients.

150g cabbage.
30g cashew nuts.
150g broccoli, cut into small pieces.
2 tsp coconut oil.
One garlic clove, cut.
Four spring onions, trimmed.
One fresh habanero chilli, seeds removed and chopped.
One red and yellow bell pepper, cut into strips.
170g cooked prawns.
5cm fresh ginger, grated.
100g green peas.
1 ½ tsp soy sauce.
3 tbsp chilli sauce.

Process.

In a pan of boiling water, cook the broccoli and green beans for 2 minutes. Drain and put in ice-cold water. When cold, drain thoroughly.
Toast cashews in a dry pan. Then crush.
Heat 1 tsp of coconut oil in a wok over high heat. Add garlic, ginger, spring onions, and chilli. Stir fry for 2 minutes. Add the peppers, prawns and green beans and broccoli.
Add the soy sauce, sweet chilli sauce and remaining coconut oil. Cook till the vegetables are tender.
Serve in bowls garnished with toasted cashews.

Scotch Eggs.

This classic food can be eaten as an appetizer. However, there is a twist to it. You can make it healthier by baking it instead of frying it. You can also reduce its fat content by using lean beef and lentils instead.

Ingredients.

225g lean minced beef.
25g bread crumbs.
Six large eggs
One medium onion, chopped.
85g green lentils, drained.
1 tsp nutmeg.
5 Tsp coconut oil.
2 tsp finely chopped sage.
3 tsp finely chopped clove.
A pinch of salt.
A pinch of mustard.
Process.

Heat 1 Tsp of oil in a wok. Add the shallots and fry for a few minutes or until soft. Remove from the pan and leave to cool.
Boil five eggs for 6 minutes. When the eggs are cooked, cool in cold water.
Mash the lentils in a bowl; add the minced meat, chives, nutmeg, mustard, shallots and a pinch of salt.
Peel the eggs and dry them with a paper towel. Divide the meat evenly and pour flour into a plate and roll each egg in it.
Pat down a quarter of the meat mixture on a circle in your hand and place one egg in the centre. Pat and press the meat mixture around the egg until covered.
Roll it in the flour and repeat it with the other eggs and meat.
Break the remaining egg and whisk. Also, mix the breadcrumbs with chives.
Take a brush and brush some on the coated eggs, then roll them into the breadcrumbs.
Put the eggs in a baking pan to stand for 20 minutes.
Heat oven to 190c and bake scotch eggs for 15 minutes. Remove and put on a tray to cool.
Divide the scotch eggs into two and serve warm.

Fajita Stuffed Chicken.

I love chicken in all dishes. This is a dish that is healthy and easy to prepare. It’s great for keto and paleo lovers because it contains no gluten.

Ingredients.

Three large chicken breasts.
One red bell pepper.
One yellow bell pepper.
One green pepper.
1 Tsp salt.
¼ tsp garlic powder.
1 Tsp black pepper.
1 tsp paprika.
1 tsp chilli powder.
1 ½ tsp cumin
One white onion.
3 Tsp coconut oil.

Process

Cut the peppers and onions into strips.
Mix the dry ingredients. Pour coconut oil into a non-stick pan and fry the peppers and onion.
Add the dry ingredients to the vegetables and cook till they become tender.
Cut your chicken breasts diagonally in the middle and stuff them with stir-fried vegetables.
Coat chicken breasts with the spices and drizzle a little coconut oil on them.
Heat the oven to 200c and bake the chicken for 20 minutes.

Serve them with any salad of your choice.

Barbequed Snapper.

You can wow your guests with this delicious fish recipe. It is a good choice because it’s easy to prepare and it doesn’t take more than 10 minutes to get ready.

Ingredients.

Eight whole snapper fishes.
2 Tsp flour.
2 Tsp cooking oil.
Salt
Black pepper.

Process.

Remove the head of the fish and wash thoroughly. Dry them with paper towels.
Mix flour and cooking oil into a thin paste. Add salt and pepper to the mixture.
Coat each fish with the mixture.
Arrange hot briquettes for grill barbecuing. Place fish on the grill over medium heat and barbecue for 5-10 minutes. Turn the fish to the other side and barbecue for another 5-10 minutes.
Serve with chilled white wine.

Barbecued Duckling.

This is another tasty dish you can prepare to wow your guests this 4th of July. It’s delicious and easy to prepare.

Ingredients.

2 kilo ready to cook duckling.
Coconut oil or any cooking oil.
A pinch of salt.

Process.

Wash and dry duckling thoroughly. Brush it with cooking oil and a pinch of salt.
Arrange hot briquettes for grill barbecuing.
Put the duckling on the grill, cut side down and barbecue over medium heat turning frequently for 45 minutes to 1 hour until well done.

Barbequed Bananas.

One thing I like about barbequed foods is that they are versatile. You can use any type of fruit or vegetable you want to make a yummy barbecued dish.

Banana is a tasty fruit that can be barbecued and served to family and guests.

Ingredients.

Six ripe and firm bananas.
One cup of lemon juice.
One tsp coconut oil or butter.
One cup of shredded coconut.
1 tsp brown sugar.

Process.

Peel bananas and put on a double thickness heavy-duty aluminium foil.
Sprinkle with brown sugar, lemon and butter. Wrap in the foil.
Place them directly on hot briquettes and barbecue for 7 minutes over medium-high heat.

So try these recipes for your 4th of July celebrations and tell me what you think.

Herb seasoned carrots.

This is a tasty dish that is easy to make and enjoy without adding inches to your waistline.

Ingredients.

1 kg of carrots (small and tender)
1 Tsp Thyme
1 tsp salt
1 tsp black pepper.
¼ cup coconut oil
4 Tsp chicken stock.

Process.

Wash and scrape carrots. Then rub them with coconut oil.
Line the baking pan with foil paper and place carrots on them.
Sprinkle thyme, salt, black pepper and several tablespoons of chicken stock on carrots.
Heat oven to 300f and back for 15 minutes.

Remove from oven and serve hot. Enjoy.

Grapefruit Avocado Salad.

Nothing says summer than a delicious salad that features fruit. You will be blown away by the awesome flavours featured in this dish.

Ingredients.

2 large ripe grapefruits.
1 large avocado
½ Tsp extra virgin olive oil
Salt and black pepper.
3 cups of spinach
1 cup of green beans
2 Tsp Honey
2 Tsp Apple cider vinegar

Process.

Cut and segment the grapefruit. Reserve 2 Tsp of grapefruit juice.
Slice avocado, and remove seed and skin.
Put the grapefruit, avocado, spinach and green peas into a bowl.
Mix the olive oil, grapefruit juice, salt, apple cider vinegar, black pepper and honey in a small bowl.
Whisk them and drizzle them on the salad. Toss to combine.

Serve and enjoy!

Tuna Noodle Casserole.

I know we are all trying to cut down on carbs. However, you don’t have to stop eating delicious meals that you love.

All you just need to do is swap the original ingredient with healthier versions. This is what you are going to do with this dish which is just as tasty as the former.

Try it and you will be pleasantly surprised.

Ingredients.
2 cans of tuna.
3 Tsp coconut oil.
1 white onion (diced)
8 ounces green beans.
1 tsp thyme.
10 ounces rice noodles.
¼ cup rice flour
1 cup coconut milk.
½ tsp garlic powder.
½ cup grated parmesan cheese.
½ cup bread crumbs.
Salt
Black pepper.
Potato chips (crushed).

Process.

Preheat your oven to 350 degrees. Oil a 2-quart baking pan with coconut oil.
Boil noodles according to the instructions on the package. Drain and set aside.
Put a large pot on medium-high heat and add 1 tablespoon of coconut oil. Add mushrooms, onions, thyme, salt and pepper. Stir until onions and mushrooms are cooked. Fry for 5 minutes and transfer to a bowl.
Add 2 tablespoons of coconut oil into the same pot used previously and place on medium-high heat. Once the oil is heated, whisk a little of the rice flour and then slowly add in the coconut oil a little bit at a time. Whisk forcefully to avoid lumps.
Boil the mixture then reduces heat and let it simmer for a few minutes, stirring repeatedly until the sauce thickens.
Once it thickens, put it on the cooker, and add your cheese, ground black pepper and garlic powder.
Add your cooked noodles, mushrooms, onions, salt, green beans and drained tuna to the sauce. Stir until thoroughly mixed.
Pour the mixture into a baking pan. In another bowl, mix crushed potato chips with coconut oil. Sprinkle the bread crumbs mixture on top of the casserole and bake for 30 minutes.
Serve.

Deep-fried coconut prawns.

I love everything seafood and coconut. It’s crunchy and delicious. This can serve as an appetizer or even a side dish.

The great thing about is that it is easy to prepare in a short time.

Ingredients.
600g prawns peeled and deveined tails intact.
175g rice flour.
Salt and black pepper.
1 medium egg.
150ml ice-cold water.
600ml desiccated coconut.
600ml coconut oil.
For dipping.
¾ cup peanut butter.
¼ cup apple cider vinegar.
3 Tsp honey.
1/3 cup soy sauce.
1 ½ grated fresh ginger.
1 habanero chilli, chopped seeds and stem removed.
2 cloves garlic minced.
4 Tsp coconut milk.

Process.

Put all ingredients into a blender and run until smooth. Pour into a serving bowl.
Pour coconut oil into a large frying pan. Pan should be two-thirds full. Heat to 180c.
Pour flour into a bowl and add salt, black pepper, coconut and bread crumbs. Mix them.
Coat prawns in the flour, shaking off any excess. Lift from batter and roll in crumb mixture.
Fry the prawns until golden brown and crisp.
Drain on paper towels.

Dipping sauce.

Pour 125g of rice flour, baking powder, peanut butter and a pinch of salt into a bowl.
Make a well in the centre. Break the egg and add it.
Make the mixture into a paste. Then whisk in water to make it smooth.

Serve fried prawns immediately with peanut dipping.

Microwave Turkey with Tomato Sauce.

This one-pot dish is delicious. It is easy and quick to prepare for your guests. It is also nourishing and can be eaten with brown rice or rice noodles.

Ingredients.
400g turkey fillet.
2 tsp coconut oil.
1 onion, chopped.
2 garlic cloves, finely chopped.
1 courgette, chopped in 1 centimetre.
1 tsp tomato puree.
½ tsp dried herbs.
1 habanero chilli, chopped seeds and stem removed.
1 ½ tsp grated ginger.
400g chopped tomatoes.
Process.

Arrange the turkey fillet into a microwave dish. Drizzle with oil and sprinkle with dried herbs.
Cover with the lid but leave a small part open and cook on high heat for 5 minutes. Bring out the dish from the microwave and turn the turkey to the other side. Cover and back for another 5 minutes.
Remove the dish and transfer the turkey to a plate. Add the onion, garlic and ginger to the dish. Cook full power for 2 minutes.
Add the chilli and Courgette to the onions and stir. Cook on full power again for another 2 minutes.
Add the chopped tomatoes and tomato puree to the veggies and stir.
Add the chicken and any tomato juice till they are covered with tomato sauce.
Cover the dish with a lid and return it to the microwave. Cook on full power for 5 minutes.
Remove from microwave. Remove lid and stir turkey so that it can cook evenly. Recover and cook for another 10 minutes. Remove the dish and let it stand for 2 minutes.
Check to see if the turkey is thoroughly cooked. If the turkey is still pink in the middle, cover and cook for another 5 minutes.

Prawn Stir fry with Cashews.

Yep! Prawns again. Don’t you just love them? If you are having guests over or just want a dish that is healthy, delicious and easy to prepare, then you should try prawn stir fry.

This dish is high in protein but full of veggies, so you don’t need to eat it with any carbs.

Ingredients.
150g cabbage.
30g cashew nuts.
150g broccoli, cut into small pieces.
2 tsp coconut oil.
1 garlic clove, finely cut.
4 spring onions, trimmed.
1 fresh habanero chilli, seeds removed finely chopped.
1 red and yellow bell pepper, cut into strips.
170g cooked prawns.
5cm fresh ginger, grated.
100g green peas.
1 ½ tsp soy sauce.
3 tbsp chilli sauce.
Process.

In a pan of boiling water, cook the broccoli and green beans for 2 minutes. Drain and put in ice-cold water. When cold, drain thoroughly.
Toast cashews in a dry pan. Then crush.
Heat 1 tsp of coconut oil in a wok over high heat. Add garlic, ginger, spring onions, and chilli. Stir fry for 2 minutes. Add the peppers, prawns and green beans and broccoli.
Add the soy sauce, sweet chilli sauce and remaining coconut oil. Cook till the vegetables are tender.
Serve in bowls garnished with toasted cashews.

Scotch Eggs.

This classic food can be served as an appetizer. However, there is a twist to it. You can make it healthier by baking it instead of frying it. You can also reduce its fat content by using lean beef and lentils instead.

Ingredients.
225g lean minced beef.
25g bread crumbs.
6 large eggs
1 medium onion, chopped.
85g green lentils, drained.
1 tsp nutmeg.
5 Tsp coconut oil.
2 tsp finely chopped sage.
3 tsp finely chopped clove.
A pinch of salt.
A pinch of mustard.
Process.

Heat 1 Tsp of oil in a wok. Add the shallots and fry for a few minutes or until soft. Remove from the pan and leave to cool.
Boil 5 eggs for 6 minutes. When cooked, cool them in cold water.
Mash the lentils in a bowl; add the minced meat, chives, nutmeg, mustard, shallots and a pinch of salt.
Peel the eggs and dry them with a paper towel. Divide the meat evenly into parts and pour flour into a plate and roll each egg in it.
Pat down a quarter of the meat mixture on a circle in your hand and place one egg in the centre. Pat and press the meat mixture around the egg until is completely covered.
Roll it in the flour and repeat it with the other eggs and meat.
Break the remaining egg and whisk. Also, mix the breadcrumbs with chives.
Take a brush and brush some on the coated eggs, then roll them into the breadcrumbs.
Put the eggs in a baking pan to stand for 20 minutes.
Heat oven to 190c and bake scotch eggs for 15 minutes. Remove and put on a tray to cool.
Divide the scotch eggs into 2 and serve warm.

Fajita Stuffed Chicken.

I love chicken in all dishes. This is a dish that is healthy and easy to prepare. It’s great for keto and paleo lovers too since it contains no gluten.

Ingredients.
3 large chicken breasts.
1 red bell pepper.
1 yellow bell pepper.
1 green pepper.
1 Tsp salt.
¼ tsp garlic powder.
1 Tsp black pepper.
1 tsp paprika.
1 tsp chilli powder.
1 ½ tsp cumin
1 white onion.
3 Tsp coconut oil.
Process

Cut the peppers and onions into strips.
Mix the dry ingredients. Pour coconut oil into a non-stick pan and fry the peppers and onion.
Add the dry ingredients to the vegetables and cook till they become tender.
Cut your chicken breasts diagonally in the middle and stuff them with stir-fried vegetables.
Coat chicken breasts with the spices and drizzle a little coconut oil on them.
Heat the oven to 200c and bake the chicken for 20 minutes.

Serve them with any salad of your choice.

Barbequed Snapper.

You can wow your guests with this delicious fish recipe. It is a good choice because it’s easy to prepare and it doesn’t take more than 10 minutes to get ready.

Ingredients.
8 whole snapper fishes.
2 Tsp flour.
2 Tsp cooking oil.
Salt and black pepper.
Process.

Remove the head of the fish and wash thoroughly. Dry them with paper towels.
Mix flour and cooking oil into a thin paste. Add salt and pepper to the mixture.
Coat each fish with the mixture.
Arrange hot briquettes for grill barbecuing. Place fish on the grill over medium heat and barbecue for 5-10 minutes. Turn the fish to the other side and barbecue for another 5-10 minutes.
Serve with chilled white wine.

Barbecued Duckling.

This is another tasty dish you can prepare to wow your guests this 4th of July. It’s delicious and quite easy to prepare.

Ingredients.
2 kilo ready to cook duckling.
Coconut oil or any cooking oil.
A pinch of salt.
Process.

Wash and dry duckling thoroughly. Brush it with cooking oil and a pinch of salt.
Arrange hot briquettes for grill barbecuing.
Put the duckling on the grill, cut side down and barbecue over medium heat turning frequently for 45 minutes to 1 hour until well done.

Barbequed Bananas.

One thing I like about barbequed foods is that they can versatile. You can use any type of fruit or vegetable you want to make a yummy barbecued dish.

Banana is a very tasty fruit that can be barbecued and served to family and guests.

Ingredients.
6 ripe and firm bananas.
1 cup of lemon juice.
1 tsp of coconut oil or butter.
1 cup of shredded coconut.
1 tsp brown sugar.
Process.

Peel bananas and put on a double thickness heavy-duty aluminium foil.
Sprinkle with brown sugar, lemon and butter. Wrap in the foil.
Place them directly on hot briquettes and barbecue for 7 minutes over medium-high heat.

Herb seasoned carrots.

This is a tasty recipe that is easy to make and enjoy without adding inches to your waistline.

Ingredients.

1 kg of carrots (small and tender)
1 Tsp Thyme
1 tsp salt
1 tsp black pepper.
¼ cup coconut oil
4 Tsp chicken stock.

Process.

Wash and scrape carrots. Then rub them with coconut oil.
Line the baking pan with foil paper and place carrots on them.
Sprinkle thyme, salt, black pepper and several tablespoons of chicken stock on carrots.
Heat oven to 300f and back for 15 minutes.

Remove from oven and serve hot. Enjoy.

Grapefruit Avocado Salad.

Nothing says summer than a delicious salad that features fruit. You will be blown away by the awesome flavours featured in this dish.

Ingredients.

2 large ripe grapefruits.
1 large avocado
½ Tsp extra virgin olive oil
Salt and black pepper.
3 cups of spinach
1 cup of green beans
2 Tsp Honey
2 Tsp Apple cider vinegar

Process.

Cut and segment the grapefruit. Reserve 2 Tsp of grapefruit juice.
Slice avocado, and remove seed and skin.
Put the grapefruit, avocado, spinach and green peas into a bowl.
Mix the olive oil, grapefruit juice, salt, apple cider vinegar, black pepper and honey in a small bowl.
Whisk them and drizzle them on the salad. Toss to combine.

Serve and enjoy!

Tuna Noodle Casserole.

I know we are all trying to cut down on carbs However, you don’t have to stop eating delicious meals that you love.

All you just need to do is swap the original ingredient with healthier versions.

This is what you are going to do with this dish which is just as tasty as the former.

Try it and you will be pleasantly surprised.

Ingredients.

2 cans of tuna.

3 Tsp coconut oil.

1 white onion (diced)

8 ounces green beans.

1 tsp thyme.

10 ounces rice noodles.

¼ cup rice flour

1 cup coconut milk.

½ tsp garlic powder.

½ cup grated parmesan cheese.

½ cup bread crumbs.

Salt

Black pepper.

Potato chips (crushed).

Process.

Preheat your oven to 350 degrees. Oil a 2-quart baking pan with coconut oil.
Boil noodles according to the instructions on the package. Drain and set aside.
Put a large pot on medium-high heat and add 1 tablespoon of coconut oil. Add mushrooms, onions, thyme, salt and pepper. Stir until onions and mushrooms are cooked. Fry for 5 minutes and transfer to a bowl.
Add 2 tablespoons of coconut oil into the same pot used previously and place on medium-high heat. Once the oil is heated, whisk a little of the rice flour and then slowly add in the coconut oil a little bit at a time. Whisk forcefully to avoid lumps.
Boil the mixture then reduces heat and let it simmer for a few minutes, stirring repeatedly until the sauce thickens.
Once it thickens, put it on the cooker, and add your cheese, ground black pepper and garlic powder.
Add your cooked noodles, mushrooms, onions, salt, green beans and drained tuna to the sauce. Stir until thoroughly mixed.
Pour the mixture into a baking pan. In another bowl, mix crushed potato chips with coconut oil. Sprinkle the bread crumbs mixture on top of the casserole and bake for 30 minutes.
Serve.

Deep-fried coconut prawns.

I love everything seafood and coconut. It’s crunchy and delicious. This can serve as an appetizer or even a side dish.

The great thing about is that it is easy to prepare in a short time.

Ingredients.

600g prawns peeled and deveined tails intact.
175g rice flour.
Salt and black pepper.
1 medium egg.
150ml ice-cold water.
600ml desiccated coconut.
600ml coconut oil.
For dipping.
¾ cup peanut butter.
¼ cup apple cider vinegar.
3 Tsp honey.
1/3 cup soy sauce.
1 ½ grated fresh ginger.
1 habanero chilli, chopped seeds and stem removed.
2 cloves garlic minced.
4 Tsp coconut milk.

Process.

Put all ingredients into a blender and run until smooth. Pour into a serving bowl.
Pour coconut oil into a large frying pan. Pan should be two-thirds full. Heat to 180c.
Pour flour into a bowl and add salt, black pepper, coconut and bread crumbs. Mix them.
Coat the prawn in the flour, shaking off any excess. Lift from batter and roll in crumb mixture.
Fry the prawns until golden brown and crisp.
Drain on paper towels.

Dipping sauce.

Pour 125g of rice flour, baking powder, peanut butter and a pinch of salt into a bowl.
Make a well in the centre. Break the egg and add it.
Make the mixture into a paste. Then whisk in water to make it smooth.

Serve fried prawns immediately with peanut dipping.

Microwave Turkey with Tomato Sauce.

This one-pot dish is delicious. It’s easy and quick to prepare for your guests. It is also nourishing and can be eaten with brown rice or rice noodles.

Ingredients.

400g turkey fillet.
2 tsp coconut oil.
1 onion, chopped.
2 garlic cloves, finely chopped.
1 courgette, chopped in 1 centimetre.
1 tsp tomato puree.
½ tsp dried herbs.
1 habanero chilli, chopped seeds and stem removed.
1 ½ tsp grated ginger.
400g chopped tomatoes.

Process.

Arrange the turkey fillet into a microwave dish. Drizzle with oil and sprinkle with dried herbs.
Cover with the lid but leave a small part open and cook on high heat for 5 minutes. Bring out the dish from the microwave and turn the turkey to the other side. Cover and back for another 5 minutes.
Remove the dish and transfer the turkey to a plate. Add the onion, garlic and ginger to the dish. Cook full power for 2 minutes.
Add the chilli and Courgette to the onions and stir. Cook on full power again for another 2 minutes.
Add the chopped tomatoes and tomato puree to the veggies and stir.
Add the chicken and any tomato juices so that they are covered with tomato sauce.
Cover the dish with a lid and return it to the microwave. Cook on full power for 5 minutes.
Remove from microwave. Remove lid and stir turkey so that it can cook evenly. Recover and cook for another 10 minutes. Remove the dish and let it stand for 2 minutes.
Check to see if the turkey is cooked. If the turkey is still pink in the middle, cover and cook for another 5 minutes.

Prawn Stir fry with Cashews.

Yep! Prawns again. Don’t you just love them? If you are having guests over or just want a dish that is healthy, delicious and easy to prepare, then you should try prawn stir fry.

This dish is high in protein but full of veggies, so you don’t need to eat it with any carbs.

Ingredients.
150g cabbage.
30g cashew nuts.
150g broccoli, cut into small pieces.
2 tsp coconut oil.
1 garlic clove, finely cut.
4 spring onions, trimmed.
1 fresh habanero chilli, seeds removed finely chopped.
1 red and yellow bell pepper, cut into strips.
170g cooked prawns.
5cm fresh ginger, grated.
100g green peas.
1 ½ tsp soy sauce.
3 tbsp chilli sauce.

Process.

In a pan of boiling water, cook the broccoli and green beans for 2 minutes. Drain and put in ice-cold water. When cold, drain thoroughly.
Toast cashews in a dry pan. Then crush.
Heat 1 tsp of coconut oil in a wok over high heat. Add garlic, ginger, spring onions, and chilli. Stir fry for 2 minutes. Add the peppers, prawns and green beans and broccoli.
Add the soy sauce, sweet chilli sauce and remaining coconut oil. Cook till the vegetables are tender.
Serve in bowls garnished with toasted cashews.

Scotch Eggs.

Ingredients.

225g lean minced beef.
25g bread crumbs.
6 large eggs
1 medium onion, chopped.
85g green lentils, drained.
1 tsp nutmeg.
5 Tsp coconut oil.
2 tsp finely chopped sage.
3 tsp finely chopped clove.
A pinch of salt.
A pinch of mustard.
Process.

Heat 1 Tsp of oil in a wok. Add the shallots and fry for a few minutes or until soft. Remove from the pan and leave to cool.
Boil 5 eggs for 6 minutes. When cooked, cool them in cold water.
Mash the lentils in a bowl; add the minced meat, chives, nutmeg, mustard, shallots and a pinch of salt.
Peel the eggs and dry them with a paper towel. Divide the meat evenly into parts and pour flour into a plate and roll each egg in it.
Pat down a quarter of the meat mixture on a circle in your hand and place one egg in the centre. Pat and press the meat mixture around the egg until is completely covered.
Roll it in the flour and repeat it with the other eggs and meat.
Break the remaining egg and whisk. Also, mix the breadcrumbs with chives.
Take a brush and brush some on the coated eggs, then roll them into the breadcrumbs.
Put the eggs in a baking pan to stand for 20 minutes.
Heat oven to 190c and bake scotch eggs for 15 minutes. Remove and put on a tray to cool.
Divide the scotch eggs into 2 and serve warm.

Fajita Stuffed Chicken.

I love chicken in all dishes. This is a dish that is healthy and easy to prepare. It’s great for keto and paleo lovers too since it contains no gluten.

Ingredients.
3 large chicken breasts.
1 red bell pepper.
1 yellow bell pepper.
1 green pepper.
1 Tsp salt.
¼ tsp garlic powder.
1 Tsp black pepper.
1 tsp paprika.
1 tsp chilli powder.
1 ½ tsp cumin
1 white onion.
3 Tsp coconut oil.

Process

Cut the peppers and onions into strips.
Mix the dry ingredients. Pour coconut oil into a non-stick pan and fry the peppers and onion.
Add the dry ingredients to the vegetables and cook till they become tender.
Cut your chicken breasts diagonally in the middle and stuff them with stir-fried vegetables.
Coat chicken breasts with spices and drizzle a little coconut oil on them.
Heat the oven to 200c and bake the chicken for 20 minutes.

Serve them with any salad of your choice.

Barbequed Snapper.

You can wow your guests with this delicious fish recipe. It is a great choice because it’s easy to prepare and it doesn’t take more than 10 minutes to get ready.

Ingredients.

8 whole snapper fishes.
2 Tsp flour.
2 Tsp cooking oil.
Salt and black pepper.
Process.

Remove the head of the fish and wash thoroughly. Dry them with paper towels.
Mix flour and cooking oil into a thin paste. Add salt and pepper to the mixture.
Coat each fish with the mixture.
Arrange hot briquettes for grill barbecuing. Place fish on the grill over medium heat and barbecue for 5-10 minutes. Turn the fish to the other side and barbecue for another 5-10 minutes.
Serve with chilled white wine.

Barbecued Duckling.

This is another tasty dish you can prepare to wow your guests this 4th of July. It’s delicious and quite easy to prepare.

Ingredients.

2 kilo ready to cook duckling.
Coconut oil or any cooking oil.
A pinch of salt.

Process.

Wash and dry duckling thoroughly. Brush it with cooking oil and a pinch of salt.
Arrange hot briquettes for grill barbecuing.
Put the duckling on the grill, cut side down and barbecue over medium heat turning frequently for 45 minutes to 1 hour until well done.

Barbequed Bananas.

One thing I like about barbequed foods is that they can versatile. You can use any type of fruit or vegetable you want to make a yummy barbecued dish.

Banana is a very tasty fruit that can be barbecued and served to family and guests.

Ingredients.

6 ripe and firm bananas.
1 cup of lemon juice.
1 tsp of coconut oil or butter.
1 cup of shredded coconut.
1 tsp brown sugar.
Process.

Peel bananas and put on a double thickness heavy-duty aluminium foil.
Sprinkle with brown sugar, lemon and butter. Wrap in the foil.
Place them directly on hot briquettes and barbecue for 7 minutes over medium-high heat.

So try these recipes for your 4th of July celebrations and tell me what you think.