February 5, 2022
Author: cochrancj
I am an American expat who loves to explore the world through the plate and is always curious to learn more.
February 4, 2022
Zucchini Ranch Air Fryer Fries
I am a sucker for a good alternative fry, and this simple side fits that bill perfectly. Every time I’ve made this, I’ve eaten an embarrassing number of zucchini.
Note: Mine are a little pale in the picture because in this batch I forgot to spritz with oil. They were still yummy, though.
gluten-free, vegetarian, vegan (check your labels)
Zucchini Ranch Air Fryer Fries
3-4 small zucchini
2 Tbsp. ranch seasoning (check your labels if you need this to fit into your specific dietary requirements)
3 Tbsp. cornstarch
Generous sprinkle salt
Fry Sauce
2 Tbsp. mayo
1 Tbsp. ketchup
1 Tbsp. Dijon mustard
2 tsp. pickle relish
Oil for brushing
Preheat your air fryer for 3 minutes (200C/400F).
While your air fryer is preheating, slice the zucchini into fry shapes. Salt generously and let sit in a bowl while you make the fry sauce.
Whisk the fry sauce ingredients together in a small bowl.
When the air fryer is heated, add the Ranch seasoning and cornstarch to the bowl and toss well to coat.
Add to the bowl of the fryer in a single layer. Spritz lightly with a little oil or brush a little on top.
Fry 8 minutes, shaking a couple times and hitting with a little more oil if needed.
Serves ? If you’re not me, probably 2 or 3
February 3, 2022
February 2, 2022
February 1, 2022
January 31, 2022
January 30, 2022
High Protein Meal Planning – Week 4
My plan for this new year is to focus on hitting my protein macro for this new weight first (I’ve found that carbs, fat & calories tend to work themselves out if I’m doing what I need to do here). My old macro was 70g a day; this new macro is 80. I think I can do it while keeping the parts of my current diet that are working for me (light breakfasts namely) if I eat decent portions of something protein rich for lunch and dinner & plan ahead with meaty snacks.
More info on what I’m doing and why.
The goal: 80g of protein a day; explore this brave new air fryer world.
Breakfast
M-Sat: Green smoothie with collagen protein, chia seeds or keto protein powder
Sunday: Protein cereal with almond milk
Lunch
Monday: Leftover Vegan General Tso-Style Protein Bowl with 100g air fryer tofu
Tuesday: The same
Wednesday: 150g leftover chicken breast
Thursday: WhichWich lettucewich with sweet potato fries
Friday: BBQ lamb lunch at a friend’s house
Saturday: Leftover taco beef with air fryer zucchini
Sunday: 150g pepper chicken & stir fried snap peas
Dinner
Monday: Leftover Sweet & Sticky Carrot Sticks + 150g leftover chicken
Tuesday: BBQ flavored protein puffs and grapes
Wednesday: Burger patty & zucchini fries
Thursday: Burger patty with leftover Indian eggplant purée (I really need to try and recreate this)
Friday: Skipped
Saturday: 150g black pepper chicken with stir fried snap peas (recipe coming soon)
Sunday: 2 beef kielbasa & potatoes (recipe coming soon)
Snacks
2 homemade Anzac cookies on Friday & a pale substitute for that Sunday – a pear + spiced nuts. I also had a collagen drink on Tuesday to attempt and hit my protein goal after being so bloated, real food sounded like too much drama for dinner.
What I learned this week: This week I played single lady and was generally uninspired to grocery shop. The first half of the week was a good fridge clear, and I managed to find a bunch of random ingredients to combine. I didn’t hit my protein goal every day, but I did give it a try. I also learned to not eat multiple days in a row of foods that are fine for my gut but only in moderation. I paid the price for that one for days.
Sweet & Sticky Carrot Sticks
This is a satisfying side to pretty much any protein. It’s sweet, rich, a little sticky, with a nice warm flavor.
gluten-free, vegetarian, vegan, paleo
Sweet & Sticky Carrot Sticks
2-3 large carrots
Generous sprinkle cumin
Generous sprinkle curry powder
Generous sprinkle salt & pepper
1 tsp. oil
1 Tbsp. tahini
2 Tbsp. yogurt (I used a Skyr-style vegan variety)
1 Tbsp. pomegranate molasses
1 tsp. date molasses or other sweetener
2 Tbsp. parsley, chopped
2 cloves garlic, minced
Preheat your air fryer for 3 minutes.
While the air fryer is warming, cut your carrots into roughly fry shape.
Toss in a large bowl with the cumin, curry, salt, pepper & oil.
Air fry on 200C for 7-10 minutes or until your desired level of brown and crispness, pulling to toss every couple minutes.
Whisk the rest of the ingredients together in a small bowl to form a sauce. Thin with water if desired.
To serve, toss the carrot fries with the sauce.
Serves 4
Gastography 