High Protein Buffalo Ranch sauce

If you're trying to eat healthier, build strength, or lose belly fat without sacrificing flavour, this homemade Buffalo Ranch Dressing deserves a permanent place in your fridge.

Unlike many supermarket dressings that are loaded with oils, sugars and unnecessary calories, this version uses protein-rich Greek yoghurt as the base.

The result is a creamy, tangy dressing packed with flavour that works brilliantly as a dip, salad dressing, wrap sauce or accompaniment to grilled chicken.

For anyone following a fitness-focused lifestyle, this is the kind of simple swap that makes a real difference over time.

Ingredients

Base

•280g fat-free Greek yoghurt

•60g light mayonnaise

Flavour

•30g zero-calorie buffalo sauce (such as Frank's RedHot Buffalo)

•1 tbsp white vinegar

•1 tbsp lemon juice

Herbs

•1 tsp dried dill

•1 tsp dried parsley

•1 tsp dried chives

Seasonings

•¼ tsp garlic powder

•¼ tsp onion powder

•¼ tsp ranch seasoning (optional)

•Salt and black pepper to taste

To Thin

•2 tbsp milk (add more if required)

Method

1. Add all ingredients to a mixing bowl or large jar.

2. Stir or shake thoroughly until smooth.

3. Add the milk gradually until you reach your preferred consistency.

4. Taste and adjust the seasoning.

5. Refrigerate for 15-30 minutes before serving to allow the flavours to develop.

Make It Even Healthier

For an even better protein-to-calorie ratio:

•Increase the Greek yoghurt to 300g

•Reduce the mayonnaise to 1 tablespoon

You'll keep most of the creamy texture while cutting calories and increasing protein.

This Buffalo Ranch sauce works especially well with:

•Grilled chicken breast

•Air-fried chicken strips

•Homemade wraps

•Fresh salads

•Potato wedges

•Raw vegetables

A Fitness-Friendly Sauce You'll Actually Use

One of the biggest challenges when improving nutrition is finding healthier alternatives that still taste indulgent. This Buffalo Ranch Dressing delivers exactly that.

Whether you're working towards better body composition, maintaining muscle, or simply looking for a delicious homemade sauce, this recipe deserves a spot in your weekly meal prep routine.

Prep Time: 5 minutes

Chill Time: 15-30 minutes

Servings: Approximately 16 tablespoons

Difficulty: Easy

"Healthy eating doesn't have to mean bland food. Sometimes it starts with a better sauce."

Chicken Shawarma Protein Bowl

 

~60g

Protein

~600

Calories

~50g

Carbs

Ingredients

• 180g halal chicken breast, diced

• 125g cooked basmati rice

• 100g plain Greek yoghurt (ideally high-protein)

• ½ cucumber, chopped

• 1 small tomato, chopped

• Handful of lettuce

• 1 tsp olive oil

• 1 garlic clove, crushed

• 1 tbsp lemon juice

• ½ tsp paprika

• ½ tsp ground cumin

• ½ tsp garlic powder

• ¼ tsp turmeric

• Salt, pepper and chilli flakes to taste

Method

1. Season the chicken

Mix chicken with olive oil, paprika, cumin, turmeric, garlic powder, salt and pepper.

2. Cook the chicken

Fry over medium-high heat for 8–10 minutes, turning regularly until golden and cooked through (75°C in the centre).

3. Make the garlic sauce

Combine Greek yoghurt, crushed garlic, lemon juice and a pinch of salt.

4. Assemble

Add warm rice to a bowl, top with chicken and fresh vegetables, then drizzle over the yoghurt sauce.

Brownie Strawberry Shortcake

Bismillah

Brownie Strawberry Shortcake

Brownies- Prepare a batch of brownies using your favorite box mix (for a 8″x8″ pan), or a scratch recipe such as Darla’s Best Brownies. Allow the brownies to fully cool, then cut into small (about 3/4 inch) squares.

Whipped Cream- Using 1 cup of cold heavy cream (often labeled heavy whipping cream), whip until it begins to thicken. While mixing, add 1-2 tablespoons of powdered sugar and 1/2 teaspoon of vanilla. Continue to beat until desired consistency is reached. Be carefully not to over-beat.

Strawberries- Dice 1 pint of fresh strawberries.

Assembly- Layer brownie bites, strawberries and whipped cream in individual dishes. I used small (5 oz) juice glasses. Individual trifle dishes would work great as well. The ingredient quantities above will produce 6 small desserts (with brownie left over). Feel free to adjust the quantities as needed. If desired, Cool Whip may be substituted for the whipped cream.

Recipe Souce- Glorious Treats

Lahooh

Ingredients:
1 cup of corn flour or corn meal, 2 cups of white flour, 1.5 eating spoons of yeast, 3-4 cups of water, Vegetable oil, Salt

Mix the white flour with the corn flour
Toast the flour mixture in an oven until it turns a golden brown. Allow for it to completely cool. Mix the flour with the yeast, salt

Slowly add the water until the mixture is dissolved. Cover the mixture tightly with a plastic bag and place it near a window or another slightly warm area for 1.5 hours or until the mixture has large bubbles and a sour smell
Warm a frying pan on the stovetop and cover its surface area lightly with oil. Pour the mixture into the pan as you would a pancake. You can choose the diameter of the bread. Cook until there is not more liquid and the lahooh is soft and light brown in color. Flip the bread to other side. The bread should have an elastic consistency

Cover the bread with a warm towel until it’s consumed. Enjoy!
Source: yementimes.com

Kebab Hindi

Contrary to what the name might suggest, this simple, healthy and wonderfully tasty Syrian dish does not appear to have much Indian influence and is not heavily spiced. Like Damascene cuisine more generally, the key to this dish is its delicately balanced, fresh flavor. It is the ideal dish for breaking one’s fast with friends and family and can easily be cooked in large quantity.

Ingredients (4 persons):

• 500-600 grams minced meat
• 2 eggs
• 1 tablespoon tomato paste
• 1 spoon of breadcrumbs
• Olive oil
• 3 large onions
• 10-12 tomatoes
• 1 large zucchini
• 1 eggplant
• 1 green bell pepper
• pine seeds (small handful)
• 1 large handful of finely chopped mint
• Salt, pepper to taste (other spices at your discretion)

Preparation:

• Cut onions in narrow slices and dice the tomatoes.
• Cut the green pepper, eggplant and zucchini into small pieces about 1cm thick.
• Sweat the onions in a little oil and then add green pepper, eggplant, and zucchini.
• Add tomatoes, tomato paste and finely chopped mint, salt and pepper. Cook for about 10mins before placing the sauce into a large casserole.
• Now mix the minced meat with the eggs and breadcrumbs (you can use a little flour instead of breadcrumbs) until you get a firm mass. Season with salt and pepper and roll into small meatballs about the size of a golf ball. Fry the meatballs gently in a little oil (not too long, as they will be cooked for another 30 minutes afterwards).
• Place the meatballs into the casserole with the sauce and sprinkle with a handful of pine seeds.
• Place the casserole into a pre-heated oven (200°C) and cook for 30 to 40mins.
• Serve with rice or flatbread.

Source: yementimes.com

Falafel

Ingredients

1tinchickpeas(drained well)
1mediumred onion
2medium clovesgarlic(finely chopped/grated)
1teaspoonground cumin
1teaspoonchilli powder
1teaspoonchilli flakes
1teaspoonground coriander
2teaspoonsmint sauce(or fresh mint)
2tablespoonsplain flour
1pinch ofsalt pepper
25mlvegetable oil
2tablespoons fresh parsley(chopped)

Method
Start off by blending onion & garlic. Preheat oven to 200ºC. Then, add remaining ingredients (except oil) and blend until desired consistency or until everything is well combined and a fine mix. Taste for spice and seasoning – adjust accordingly.

Now, you can make standard falafel (around 8-10) or falafel burgers (4-5).

Form into balls, place on baking sheet and press down slightly. Brush with a tiny amount of vegetable oil, and bake for 20-25 mins until hot in middle and crisp.

Alternatively, you can fry in a hot pan for about 2 minutes on both side, then finish in a hot oven for 10 minutes.  - See more

Source: www.nigella.com

Potato and Peas Samosas

 

 

(making 16 mini ones)

For the filling
 
-2 potatoes diced
-1 onion chopped
-2 green chilli chopped
-2 tbsp chopped coriander
-2 tbsp frozen peas
-1/2 tsp ginger mince

-1/2 tsp whole cumin
-1/2 tsp mustard seed
-1/4 tsp fennel seed
-1/4 tsp chilli flakes
-Pinch of onion seed
-Pinch of asofoeda

Heat 2-3tbsp oil add the cumin, mustard seeds, fennel seeds, and onion seed and stir.
Wait till it pops then add the onion and ginger and stir on high heat for 2 mins.
Put heat down to medium and cook for 2 mins.

Add asasifeoda, chilli and coriander powder and salt and stir for 2 mins on high heat.
Add the cubed potatoes and stir for 3 mins.

Add 1/2 cup water and cook on low heat covered for 10 mins or until potato cubes are mushy soft.

Add the frozen peas
(If you're using fresh peas add it earlier on, at the stage when you add the water to the potatoes)
Mix in the chopped coriander and chillies too with the peas.
Leave for another 2 mins on low heat then turn off the heat.
Let it cool before filling.

Samosa dough recipe:

-2 cups flour
-3/4 cup Water
-1/4 cup Oil/ghee
-1/2 tsp Salt

Get the flour, oil/ghee and salt in a bowl and then using your finger tips rub the mixture till you get crumb like texture.

Gradually add water little bit at a time as you're kneading it into a dough.
The dough needs to be firm.

Cover dough and keep aside for 20 mins

Get the dough and knead again and divide into equal sized balls. (This recipe will make 8)

Roll out each ball into
oval like circle then cut in half

Brush water around the flat edge of one Half.
Make a cone bringing both ends together slightly overlapping.
Press it down to close in the middle.

Put the filling in and make a fold on the top flap, bring it over and pinch to close together.

To fry the samosas~

To get crispy somosas:

heat the oil to a high temperature and then put the samosas into the hot oil.
reduce the heat to low after 10 secs and fry the samosa.
Cook it till golden and crispy.

Important: don't put directly into low heat oil or you'll get oily somosas. And also if you continue cooking on high heat somosas won't be as crispy

Take out onto a paper towel to absorb excess oil.

For healthy option.

Foil and grease a ovenproof tray.
Place the somosas on top and bake for 30mins at 180'c/gas mark 4

Serve with your favourite sauce/chutney

Source: Ramadan Recipes