Recipe Library - Dr. Venus
16948
page-template-default,page,page-id-16948,theme-bridge,do-etfw,woocommerce-no-js,ajax_fade,page_not_loaded,,columns-4,qode-child-theme-ver-1.0.0,qode-theme-ver-10.1.1,wpb-js-composer js-comp-ver-5.0.1,vc_responsive
 

Recipe Library

SEPTEMBER 2017

Chicken with Spinach curry

Prep time: 10 minutes

Cook time: 25 minutes

Original recipe yields: 1 serving

Amount to eat: 1 serving

 

Recipe stats:

11.1g Carbs
3.7g Fiber
10.8g Fat
41.3g Protein
306.5 Calories

 

Ingredient:

  • 4-1/2 oz chicken breast
  • 3 cup cut pieces of Spinach
  • ½ onion
  • ½ tbsp turmeric
  • ½ tsp cumin powder
  • 2/3 tsp chilli powder
  • 1 cherry tomato
  • 1 clove garlic
  • ½ tbsp yougurt
  • ½ tsp extra virgin olive oil
  • Black Pepper a pence
  • ½ tsp Salt or as per your taste.

 

DIRECTIONS:

    1. Wash Spinach and Chicken thoroughly and cut into pieces if required.
    2. Use a food chopper or blender to mince the onion and garlic to make the mixture coarse
    3. On high heat add the oil on frying pan. Then add minced onion and garlic , while periodically stirring 5 to 7 minutes to evaporate water from onion.
    4. While onion mixture cooks chop the tomato.
    5. Once the water evaporated from onions then reduces the heat to medium and fry them until onion becomes light brown.
    6. Add turmeric  powder, , cumin powder, chilli powder ,black pepper and mix with fried onions and few few more seconds
    7. Add chopped tomato and yogurt, mix everything together. Now slowly turn the heat high for 2-3 minutes so that water evaporates quickly and then turn the heat down.
    8. Frequently keep stirring tills the water evaporated and you see oil in the pan.
    9. Now add cut spinach, salt and 1 cup of water, mix them together;
    10. Add chicken pieces, cover the pan and cook for about 10 to 15 minutes. You can stir couple of times.
    11. Once you have desired taste and consistency turn the stove off.

 

 Grilled salmon with avocado salsa

Prep time: 25 minutes

Cook time: 30 minutes

Original recipe yields: 1 serving

Amount to eat: 1 serving

 

Recipe Stats:

335, 19 Calories
18.1g Carbs
7.4g Fiber
19.7g Fat
26.5g Protein

  

Ingredients

  • 4-1/2 oz salmon, cut into 4 pieces
  • ½ tsp olive oil, light
  • 1 tsp salt
  • ½  tsp ground cumin
  • ½  onion
  • ½ chili powder
  • 1 Cucumber
  • 1 tbsp Salt

For the Avocado salsa:

  • 1 avocado, sliced
  • 1/2 small red onion, sliced
  • 1 tsp Juice from  limes
  • Salt to taste

 

Direction:

  1. Mix the salt, chili powder, cumin, onion together; rub the salmon fillets with olive oil and this seasoning mix.
  2. Refrigerate for at least 20 minutes.
  3. Pre-heat the grill.
  4. Combine the avocado, onion, lime juice, and salt in a bowl and mix well, chill until ready to use.
  5. Grill the salmon to desired doneness.
  6. Top with avocado salsa and surround by cucumber  slice and enjoy

 

Grilled Sardine Veggie Salad

Prep time: 10 minutes

Cook time: 20 minutes

Original recipe yields: 1 serving

Amount to eat: 1 serving

 

Ingredients:

  • 4-1/2 oz Sardine filet, fresh
  • 1 Cup Cauliflower, Fresh
  • 1 medium Carrot- 6″ to 7″ long
  • ½ Beets, raw
  • 3 Cherry Tomato
  • 1 small Cucumber raw with peel -6 3/8″ long
  • ½ cup Greek Yogurt
  • ½ onion white, raw
  • 1 clove Garlic, raw
  • 1 tsp Turmeric ground
  • ½ tsp Chili powder
  • 5 Slices Ginger root (1″diameter)
  • 1 tsp Olive oil, light

 

Directions:

  • Pre-heat the grill.
  • Meanwhile, cook the cauliflower and carrot cut pieces in a saucepan of lightly salted boiling water about 10 minutes and then drain well and set aside.
  • Cut Sardine filet into 3-4 pieces.
  • Mix the salt, Turmeric powder, chili powder, ginger, onion together; rub the Sardine fillets with olive oil and this seasoning mix.
  • Grill the salmon to desired doneness
  • Slice cucumber, beet , tomato  and mix with Greek yogurt
  • Place cocked cauliflower and carrot on the plat along with yogurt salad and top with sardine.

Chicken curry and Basmati rice

Prep time: 10 minutes

Cook time: 20 minutes

Original recipe yields: 1 serving

Amount to eat: 1 serving

 

 

Ingredients:

  • 4 oz Chicken breast
  • ½ small Onion
  • 1 clove Garlic
  • ½ Turmeric powder
  • ¼ tsp Chili powder
  • 1 tsp olive oil
  • 3 Cherry tomato
  • ¼ Cup Basmati rice.

 

Direction: 

  • Thinly slice  onions and garlic
  • Heat olive oil in a skillet over medium heat.
  • Cut the chicken breast into small pieces as per required
  • Fry onion until lightly browned.
  • Stir in garlic, turmeric powder, chili powder, tomato chop and salt. Continue stirring for 2 minutes.
  • Add the chicken and cook for 5 minutes. Make sure all the chicken is coated and is beginning to brown on the sides.
  • Add 150ml water and bring to the boil. Reduce to a medium to low heat and cook for 10-15 minutes, or until the chicken is cooked through with no sign of pink juices in the middle of the pieces.
  • While the chicken is cooking, prepare the rice. Pour the rice into a saucepan and rinse it under the cold tap to take away any cloudy starch. Drain the cloudy water away. Add 1 cup clean water for cooking the rice.  Bring to the boil then reduce the heat to a low simmer. Cover with a lid and cook very gently for 10 minutes. Remove from the heat and leave to stand with the lid on for 10 minutes. This will finish cooking the rice. Keeping the lid on is important, so none of the steam escapes.
  • Take the curry off the heat. Serve the curry with the rice.

 

 Avocado Banana and Chia Seed Smoothie

Prep time: 5 minutes

Cook time: 5 minutes

Original recipe yields: 1 serving

Amount to eat: 1 serving

 

 

Ingredients:

  • ¼  Avocado
  • ½ banana
  • ¼ cup  coconut milk
  • 1 tbsp chia seeds
  • ½ tsp honey
  • Small handful ice and water if required.

 

Direction:
Place all ingredients into a blender and blend until smooth. Serve and enjoy!

 

Grass-feed Beef salad

Prep time: 10 minutes

Cook time: 25 minutes

Original recipe yields: 1 serving

Amount to eat: 1 serving

 

 

Ingredients:

  • 4-1/4 oz Beef grass-fed, raw
  • 2 cup Kale, raw
  • ½  tsp olive oil, light
  • 1 small onion
  • 2 clove garlic
  • ½ cup Greek yogurt
  • 1 tsp Turmeric
  • 1 lemon, fresh
  • 2 cherry tomato
  • 1 small cucumber

 

Direction:

    1. Make a paste of Onion, garlic, tomato and then add chili powder, turmeric, olive oil and juice of the lime into a bowl, and mix together.
    2. Add the beef and toss until coated, leave to marinate for 20 minutes.
    3. Remove the beef from the marinade, pat dry with kitchen paper.
    4. Sear the steak in a griddle pan on both sides for 3-4 minutes, continue to cook to your liking, add the marinade and allow simmering for a minute.
    5. Arrange the salad, one tomato and cucumber slice, Kale in a serving bowl, thinly slice the beef and arrange over the salad, pour over the warm juices from the pan and serve.

 

Spinach-Bean Soup

Prep time: 10 minutes

Cook time: 25 minutes

Original recipe yields: 1 serving

Amount to eat: 1 serving

 

Ingredients:

  • 1 cup , whole pieces Kidney beans drained and rinsed
  • ½ cup Black eyed peas drained and rinsed
  • 1 bunch spinach raw
  • 1 small onion
  • 2 clove Garlic
  • 1 tsp turmeric ground
  • ½ cup Greek Yogurt
  • ½ tsp Olive oil, light
  • 1 slice lemon
  • Black Pepper
  • Sea salt

 

Direction:

  1. Heat olive oil in a large stockpot or Dutch oven over medium heat.
  2. Then add onion, garlic turmeric powder and cook, stirring frequently, until onions have become translucent, about 3-5 minutes.
  3. Add two types of beans and whisk in vegetable stock and 1 cup water; bring to a boil for about 15-20 minutes.
  4. Stir in spinach and beans until the spinach has wilted, about 2 minutes. Stir in lemon juice; season with salt and pepper, to taste.
  5. Serve immediately.

 

 

Cod Fish and Vegetables

Recipe Name: 

Prep time: 10 minutes

Cook time: 25 minutes

Original recipe yields: 1 serving

Amount to eat: 1 serving

 

Ingredients: 

  • 5-1/4 oz Cod fish
  • 1 cup Broccoli
  • 3 cherry Tomato
  • 1 small Onion
  • 2 clove garlic
  • 1 tbsp Olive oil, light
  • ½ tsp Turmeric ground
  • ¼ tsp Black pepper
  • ½ cup Greek yogurt
  • ½ medium Cucumber
  • 1 slice lemon ,fresh
  • Black Pepper

 

Direction: 

  1. Preheat a medium nonstick skillet over medium-high heat and add olive oil. When oil is heated add onions. Cook for 3 – 5 minutes until softened. Add vegetables, turmeric, garlic, black pepper and lemon juice.
  2. Stirring for 3 – 4 minutes and then remove the pan from the heat and whisk in Greek yogurt. Season with salt and pepper to taste.
  3. Heat a large nonstick skillet over medium heat and liberally spray with cooking spray.
  4. Sprinkle cod filets with salt and pepper
  5. Cook cod for 3 – 4 minutes until the cod is lightly browned on one side, then flip and cook on the second side for another 3 – 4 minutes. Thicker filets could take longer to cook, and thinner filets fewer. Watch carefully in order not to overcook.
  6. Slice cucumber and serve over cod.

 

Chicken Fried rice

Prep time: 10 minutes

Cook time: 25 minutes

Original recipe yields: 1 serving

Amount to eat: 1 serving

 

 

Ingredients:

  • 4-1/4 oz Chicken breast
  • 1 Small Onion
  • 2 Clove Garlic
  • ½ tsp Turmeric ground
  • 1 tbsp Olive oil, light
  • ½ cup Greek Yogurt, plain non fat
  • ¼ tsp Black Pepper
  • 2 cherry Tomato
  • ½ medium Cucumber
  • ½ cup Brown rice, cooked

 

Directions:

  • Wash the chicken thoroughly and cut into small pieces
  • In a medium bowl, toss chicken strips with olive oil and season with salt and pepper, to taste.
  • Heat  with olive  oil over high heat in a frying pan and stir-fry the prepared chicken strips until lightly golden, about 2 to 3 minutes.
  • Add the onion and garlic and stir-fry for 1 to 2 minutes or until onion has softened.
  • Then stir in the cooked rice and green onions, tossing and mixing thoroughly until very hot.
  • Serve immediately and enjoy

 

Chicken curry with sweet potato & vegetables

Prep time: 10 minutes

Cook time: 25 minutes

Original recipe yields: 1 serving

Amount to eat: 1 serving

 

Ingredients:

  • 4-1/4 oz Chicken breast
  • 1 Cup Cauliflower, cut pieces
  • ½ cup Broccoli Chopped
  • 2 oz Sweet potato, raw
  • ½ Small Onion
  • 2 Clove Garlic
  • ½ Cup Greek Yogurt, nonfat
  • 1 tbsp Cider vinegar
  • 1 tsp Olive oil, extra virgin
  • 2 Cherry Tomato
  • ¼ tsp Black Pepper, ground

 

Direction:

  • Wash the chicken thoroughly and cut into small pieces
  • Spray a large saucepan with oil and place over high heat.
  • Cook onion, garlic and ginger, stirring, for about 5 minutes, or until onion softens.
  • Add chicken, curry paste and Black Pepper. Cook, stirring, for 1 minute, until fragrant.
  • Add 2 cups water and bring to the boil. Reduce heat to medium. Add tomato, sweet potato and cauliflower. Cook, uncovered, for 15–20 minutes, stirring occasionally, until vegetables are tender and curry has reduced and thickened.
  • Add broccoli and yogurt. Reduce heat to low and cook, stirring, for about 5 minutes, or until broccoli is tender.
  • Serve and enjoy the meal.

 

 Grilled Salmon Salad

Prep time: 10 minutes

Cook time: 25 minutes

Original recipe yields: 1 serving

Amount to eat: 1 serving

 

Recipe stats:

434.7 Calories

28.4g Carbs

6.4g Fiber
15.3g Fat
47.2g Protein

 

Ingredients:

 

  • 4-1/4 oz Salmon, Wild, fresh
  • 1 tsp Olive oil, extra virgin
  • ½ cup Greek Yogurt. Plain , nonfat
  • ½ small Onion
  • 2 clove garlic
  • ¼ tsp Black pepper
  • 4 Cherry Tomato
  • 1 beet(2 dia)
  • 1 medium Cucumber

 

Directions:

  • Lightly season both sides of the salmon fillet with salt and pepper.
  • Drizzle a small amount of olive oil on both sides to coat. Heat grill to medium high.
  • Once the grill is nice and hot, add the seasoned salmon fillets. Cook salmon uncovered about 4 to 5 minutes on each side until flaky (about 130-140°F). Remove the salmon from the grill and transfer to a clean plate, cover to keep warm
  • In a large bowl add salad ingredients; Beet, tomatoes, cucumber, onion, yogurt
  • . Set aside.
  • Toss salad with enough dressing to coat the ingredients, Drizzle salmon with more dressing. Enjoy!

 

 Salmon with asparagus & brown rice

Ingredients:

  • 5-1/4 oz salmon, wild
  • 6 medium Asparagus- spear – 5 ¼″ to 7″  long
  • 1 tsp Oregano, dried
  • 1 tsp light olive oil
  • 3 Cherry Tomato
  • 1 small Onion
  • 1 clove Garlic
  • ½ tsp Turmeric ground
  • 1 small Cucumber
  • 1 cup Spinach raw, cut pieces
  • 1/ tsp chili powder
  • 1/4 cup Brown rice
  • 1 tsp extra virgin olive oil and 1 tsp balsamic vinegar (for salad dressing)

 

Prep time: 10 minutes

Cook time: 25 minutes

Original recipe yields: 1 serving

Amount to eat: 1 serving

 

 Directions:

  • Add the rice to saucepan. Cover with 1 cup cold water and add a pinch of salt. Bring to a boil. Reduce heat to low. Cover and cook until rice is tender and water is absorbed, about 30 to 40 minutes. Let sit, covered, about 10 minutes. Fluff with fork.
  •  While rice is cooking, prepare the rest of the ingredients for the salad. Drain. Set aside.
  • Preheat grill to high. Oil grill.
  • Drizzle salmon and asparagus with olive oil and season with salt and pepper.
  • Add salmon and asparagus to grill. Reduce heat to medium high.
  • Grill salmon until opaque and just cooked through, about 3 to 5 minutes per side depending on thickness of fish. Grill asparagus until tender crisp, turning as needed, about 2 to 3 minutes.
  •  Cut asparagus into 2-inch pieces and toss into salad.
  •  Break salmon into smaller pieces. Delicately, combine salmon into salad. Serve warm or at room temperature.
  • Dressing: Drizzle with extra virgin olive oil and balsalmic vinegar

 

Chicken chili

Prep time: 10 minutes

Cook time: 25 minutes

Original recipe yields: 1 serving

Amount to eat: 1 serving

 

 

Ingredients:

  • 5-1/4 oz. Chicken breast
  • 1 oz Black Beans
  • 1 oz Kidney Beans
  • 2 Cherry Tomato
  • ½ tsp Turmeric powder
  • ¼ tsp Chili powder
  • 1 small Onion
  • 1 clove Garlic
  • 2 tsp Olive Oil
  • ½ cup Greek Yogurt, plain , nonfat

 

Directions:

  • Heat the oil in a skillet over medium heat. Place chicken in the skillet, and cook until brown. Pour chicken into slow cooker.
  • Add the onion, garlic, turmeric, tomatoes, beans, chili powder, and cumin. Stir and season with salt and pepper.
  • Cover and cook on High for 30 minutes. Serve and enjoy.

 

Mushrooms and green vegetables

Prep time: 10 minutes

Cook time: 25 minutes

Original recipe yields: 1-2 serving

Amount to eat: 1 serving

 

Ingredients:

  • 2 cup Mushrooms, fresh, chopped
  • 2 cup Green Beans, cut pieces
  • 3 Cherry Tomato
  • 1 tsp Seasame oil
  • 2 large Organic egg, Omega  3
  • 1 cup Greek yogurt
  • 1 small Onion
  • 1 Clove garlic
  • ½ tbsp Olive oil, extra virgin

 

Directions:

  1. Fill a medium pot ⅔ with water and bring to a rapid boil. Add beans and boil 6 to 7 minutes, until crisp-tender.
  2. Simultaneously boiled two eggs
  3. Drain beans immediately and rinse them with cold water to stop the cooking process, set beans aside.
  4. Heat a large skillet over med/high heat. Add 1 Tbsp olive oil. Add mushrooms and onions and saute until tender (3-5 min).
  5. Add cooked beans to the skillet and drizzle with 1 tsp sesame oil. Sprinkle with salt and pepper if needed, then stir everything to combine.
  6. Cut boiled egg into half and  top  after Sauté an extra minute, and it’s done!

 

Beef with Asparagus & Broccoli

Prep time: 10 minutes

Cook time: 25 minutes

Original recipe yields: 1-2 serving

Amount to eat: 1 serving

 

Ingredients:

  • 5-1/4 oz Beef, grass fed, raw
  • 6 Asparagus Medium- spear-
  • 2 cup Broccoli, fresh, chopped
  • 2 Cherry Tomato
  • ½ Olive oil, extra vergin
  • ½ Turmeric, ground
  • 1 small Onion
  • 1 clove Garlic
  • ¼ tsp Black pepper
  • 2 Slices Ginger
  • 2 Cup Greek yogurt

 

Directions:

  • Marinate the beef: Stir together the beef marinade ingredients like Onion, Garlic, Turmeric, Ginger, Greek yogurt in a medium bowl. Add the beef slices and stir until coated. Let stand for 10 minutes.
  • Prepare the sauce: Stir together the sauce ingredients Cherry Tomato, Onion, Turmeric, yogurt in a small bowl.
  • Blanch or steam the broccoli: Cook the broccoli and asparagus in a small pot with at least an inch of boiling water until tender-crisp, about 2 minutes. Drain thoroughly.
  • Stir-fry the beef:Heat a large frying pan or wok over high heat until a bead of water sizzles and instantly evaporates upon contact. Add the cooking oil and swirl to coat. Add the beef and immediately spread the beef out all over the surface of the wok or pan in a single layer (preferably not touching). Let the beef fry undisturbed for 1 minute. Flip the beef slices over; and fry for an additional 30 seconds to 1 minute until no longer pink.
  • Add sauce and broccoli: Pour in the sauce, stirring, until the sauce boils and thickens, 30 seconds. Stir in the broccoli.

 

Tuna and egg-fried rice

Prep time: 5 minutes

Cook time: 15 minutes

Original recipe yields: 1-2 serving

Amount to eat: 1 serving


Ingredients:

  • 5-1/4 oz Tuna, raw
  • 2 Large Egg, Organic Omega 3
  • 1 small Onion
  • 1 Clove Garlic
  • ½ tsp Turmeric
  • 1 cup Greek Yogurt
  • ½ tbsp Olive oil, extra virgin
  • 4 Cherry Tomato
  • 1 small Cucumber
  • ½ cup Brown rice

 

Directions: 

  • Cook rice in salted, boiling water until cooked, then drain and refresh.
  • Heat oil in a wok over high heat, add the eggs and fry then remove and drain on kitchen paper.
  • Add tuna, Onion, turmeric and garlic to the wok, stir-fry for 5 minute, then add rice, fried egg and Yogurt. Stir-fry quickly until heated through.
  • Serve with cherry tomato slice and cucumber.

 

 

Baked Salmon with Avocado-yogurt

Prep time: 5 minutes

Cook time: 15 minutes

Original recipe yields: 1-2 serving

Amount to eat: 1 serving

 

 

Ingredients:

  • 7 oz Salmon, wild
  • ½ Avocado
  • ½ cup Broccoli
  • 1 cup Greek Yogurt
  • 2 Cherry Tomato
  • 1 small Onion
  • 1 clove Garlic
  • 1 tsp Turmeric
  • 1 small Cucumber
  • ¼ tsp Black pepper
  • ½ tbsp Olive oil, extra virgin

 

Directions:

  • Preheat oven to 400 degrees.
  • Prepare yogurt sauce by combining avocado, Greek yogurt, garlic, lemon juice, 1 tablespoon water, and salt and pepper to taste in a food processor or blender until smooth and creamy. Set aside.
  • Place fish skin side down on a foil-lined baking sheet. Season with onion cut, turmeric, salt and pepper and brush with olive oil. Bake fish until just cooked through, about 8 to 10 minutes. (Thicker center-cut fillets will take longer, while thinner fillets cut from the tail section will cook faster.)
  • Served topped with avocado-dill yogurt and surround by tomato and cucumber slices

 

 

Grilled salmon with asparagus and potato

Prep time: 10 minutes

Cook time: 25 minutes

Original recipe yields: 1-2 servings

Amount to eat: 1 serving

 

Ingredients: 

  • 7 oz Salmon, wild
  • 6 Asparagus, Medium
  • 5 oz Sweet potato
  • 1-1/4 cup Greek Yogurt
  • ½ Turmeric powder
  • 1 small Onion
  • 1 clove Garlic
  • 1 Slice lemon
  • ½ tsp Olive oil

 

Directions:

  • Preheat 400°F (205°C). In a large, shallow roasting pan, toss the potatoes with olive oil and sprinkle all over with salt.
  • Place the potatoes cut side down in the roasting pan and cook for 10-12 minutes, until the potatoes begin to brown on the bottom.
  • Turn the potatoes over and roast another 10 minutes until browned on top. Remove the roasting pan from the oven.
  • In a medium bowl, toss the asparagus with onion, turmeric powder, lemon, garlic, about 1/2 teaspoon of salt and a little olive oil. Add the asparagus mixture to the potatoes and stir to combine.
  • Push the vegetables to the side of the dish to make room for the salmon. Salt the salmon well and return the baking dish to the oven.
  • Roast the salmon and asparagus for 10 minutes, or until the fish is just cooked through.