Chef Mareya Blog

Spinach & Mushroom Frittata Cups

chef mareya easy healthy recipes fit food fit foodie fritatta healthy appetizer healthy breakfast spinach and mushroom fritatta vegitarian Apr 01, 2023

Here is a recipe you must be serving on your brunch for your mother on Sunday!

INGREDIENTS:

2 tablespoons of ghee (clarified butter) or raw coconut oil
2 tablespoons chopped shallot
1/2 cup finely chopped cremini (baby bella) mushrooms
1 1/2 cups fresh chopped spinach
2 tablespoons finely diced red bell pepper
2 large eggs
1 cup egg whites
1/4 cup unsweetened homemade almond milk
1 1/2 teaspoon baking powder
1/2 teaspoon smoked sea salt
1 teaspoon freshly ground black pepper
1/4 cup diced fresh mozzarella cheese

DIRECTIONS:

Preheat the oven to 400°F. Grease six wells of a muffin tin
with a little coconut oil or line them with paper liners.
Wash all vegetables with eatCleaner and pat dry, before cutting them.
In a large skillet, melt 1 tablespoon of ghee over medium
heat.
Add the shallot and sauté until soft, about 1 minute. Add the red bell pepper and mushrooms and cook until soft, 3 to 4 minutes. Add the spinach and cook until just wilted, about 1

Stuffed Cashew Meat Cabbage Rolls

cashew meat chef mareya easy healthy recipes meat substitutes stuffed cabbage stuffed cashew meat cabbage vegan vegan meat vegan recipes vegan substitutes Mar 22, 2023

O M Geeee I can’t believe I found it!

I have been outspoken about my disdain for ultra processed, GMO soy alternatives to meat but this is different. I found the meat alternative to my dreams!!

This cashew meat stuffed cabbage will fool even the most carnivorous in your inner circle and the story behind how it’s rescued will make you love it even more. Thousands of tons of cashew fruits are thrown away yearly from the cashew nut and juice industry. They use the nut and juice but discard the fiber. Cashew fruit meat 100% up cycled, meaning, it’s saved from the landfills. It’s a great sustainable food source and it’s super versatile in recipes, like my stuffed cabbage rolls. No soy, no gluten, naturally vegan, organic and sustainable.

Turns out we can make a better impact on the planet without sacrificing taste. Grab my recipe below and follow for more.

Stuffed Cashew Meat Cabbage Rolls

1 head purple or green cabbage

2 tablespoons grapeseed oil

2 tablespoo...

Easy Naan Breakfast Pizza

chef mareya easy healthy recipes eat cleaner healing with food healthy breakfast healthy lifestyle trends high protein naan breakfast pizza Mar 03, 2023

A fusion of flavors to wake your tastebuds up, deliciously.

I am such a sucker for pizza, and this fit version for breakfast has all of the seasonings I love. The individual sized naan makes for perfect portion control. Make it for a fun brunch with a side of Tuscan melon or fresh berries, washed with Eat Cleaner.

I hope you enjoy this and if you try it, please COMMENT below! Would love to hear from you all. To your good health and tastebuds, xxMareya

Serves 2-3

The perfect breakfast, brunch or dinner pizza packed with flavor!

Ingredients

2 whole grain naan bread (Or gluten free/whole grain flatbread)

1 1/2 Tbsp raw coconut oil

4 whole organic or cage-free eggs

4-6 pieces uncured prosciutto

1 6 oz. can tomato paste

1/2 tsp smoked paprika

1 tablespoon EVOO

1 tsp black pepper

1 tsp sea salt or Himalayan pink salt

1/2 cup shredded goat milk gouda or feta cheese; you can also use non-dairy cheese

1 cup cherry tomatoes, washed with Eat Cleaner and sliced in half

Non-stick

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Baked Zucchini Fries with Greek Yogurt Dipping Sauce

baked zucchini chef mareya easy healthy recipes eat cleaner greek yogurt healthy appetizer zucchini fries Feb 28, 2023

Who says french fries can’t be healthy?

Baked Zucchini Fries with Greek Yogurt Dipping Sauce

Zucchini Fries

Ingredients:

4-6 medium zucchinis, washed with Eat Cleaner Fruit & Vegetable Wash
½ cup ground almond flour (I like to pull whole almonds in the food processor and pulse a few times until you get a ground, but not too fine, consistency)
½ cup grated parmesan cheese
1 tsp. garlic powder
1 tsp. italian seasoning
1½ tsp. salt
½ tsp. black pepper
1/4 cup Almond Milk, Unsweetened
½ cup plain nonfat Greek yogurt
1 tsp. dried mint
Cooking Spray

Instructions:

Preheat oven to 425º F. Spray a baking sheet with cooking spray or use parchment paper to cover the entire baking sheet.
Wash your zucchinis with Eat Cleaner Fruit & Vegetable Wash and then cut the ends off of the zucchini and slice into quarters lengthwise.
In a medium bowl, combine the almond flour, parmesan, garlic powder, italian seasoning, salt, and pepper. Mix together.
In a separate bowl or pie dish, place th

Pita Nachos with Mango Salsa

appetizer chef mareya easy healthy recipes easy recipes fit food fit foodie healthy appetizer mango salsa pita nachos vegan recipes vegetarian recipes Feb 27, 2023

I went head to head with renowned YouTube and Cooking Channel chef Laura Vitale on the show “Recipe Rehab” and won this challenge – taking nachos to the next level but keeping them healthy and delish. This recipe was featured in the Harper Collins book, Recipe Rehab: These are full of protein with the chicken and beans and a ton of vitamin C from the mangoes and tomatoes. Beautiful flavor and a whole lotta’ fresh!!

Whole grain pita chips replace fatty corn chips, standing up to the toppings without getting soggy.

Makes 6 servings

Ingredients:

3 Rounds Whole Wheat Pita Bread, cut in half horizontally then cut into 8 pieces per round (48 pieces total – if pita is too thin to cut horizontally, use 6 rounds for a total of 48 pieces.)

1 C grilled chicken breast, cubed

1 can black beans, drained and rinsed

1 tsp cumin

1 1/2 Cup Lowfat/Nonfat Monterey Jack or Cheddar

1 C Nonfat Plain Greek Yogurt

Juice of one fresh lime

Dash of Kosher salt

Pre Make: 1C Mango Tomato Salsa (combine ...

Bison Kofta Burger

bison burger chef mareya easy healthy recipes fit food fit foodie healthy dinner healthy meals high protein kofta burger protein Feb 22, 2023

INGREDIENTS:

3 garlic cloves, minced
3 tablespoons finely minced red onion
2 tablespoons finely minced fresh cilantro
2 tablespoons coconut amino acids or tamari
1 pound ground bison or grass-fed beef
1 tablespoon ground coriander
2 teaspoons ground cumin
1 teaspoon smoked sea salt
½ teaspoon cayenne pepper
½ teaspoon freshly ground black pepper

OPTIONAL TOPPINGS:

Grilled onions
Sliced tomato
Quickles (page 76)
Lettuce
Sliced avocado
Feta cheese
Yogurt sauce

Directions:

1) Heat a grill to medium.
2) In a large bowl, stir together the garlic, onion, cilantro, and coconut aminos. Add the ground bison and mix with clean hands to combine. Add the coriander, cumin, salt, cayenne, and black pepper and mix until evenly distributed.
3) Form the meat mixture into 3½- to 4-inch patties, about ½ inch thick. Grill for 6 to 7 minutes on each side for a medium-well burger, or to your desired doneness.
4) Serve with the toppings of your choice. I like to serve the toppings s...

Asian-Spiced Pulled Pork And Greens Bowl

bowl chef mareya easy healthy recipes healthy food trends high protein low carb pork protein pulled pork recipes Feb 22, 2023

The fragrance of this slow-cooked pork is so insanely good, it's going to waft into your neighbor's home, so don't be surprised if you eat this with unexpected guests. Oh, wait, you didn't want that? Make sure to leave a bowl on your doorstep as a goodwill offering. When you add the greens, quickled veggies, and black rice, it doesn't get any better. This is the perfect meal-prep dish, and a feast for the eyes. ... Love manifested in a bowl.

Ingredients

PULLED PORK

1 cup low-sodium chicken broth
½ cup red cooking wine
¼ cup coconut amino acids
1 teaspoon grated orange zest
Juice of 1 large orange
3 star anise pods
3 garlic cloves, minced
1 tablespoon Chinese five-spice powder
2 teaspoons sea salt
1 teaspoon ground white pepper
3 pounds boneless pork shoulder

BOWLS

3 cups cooked black rice
2 tablespoons Homemade Furikake Rice Seasoning (page 104)
Rainbow Veggie Quickles (page 76)
Collard greens, sautéed

Directions

1) MAKE THE PULLED PORK: In a medium bowl, w...

FAVA BEAN VEGGIE BURGER WITH SPICY SAMBAL KETCHUP

2023 trends chef mareya diet easy healthy recipes easy recipes eat clean fava bean fava bean veggie burger health healthy meals protein spicy spicy sambal ketchup veggie burger Feb 21, 2023

I don’t think you understand how SERIOUS I took this assignment.

This week is #nationalsandwichday and #worldveganday, so your girl here isn’t showing up with some limp biscuit of a square. I was after the perfect plant-based burger that would hold up to any steakhouse standards.

This baby is double stacked and racked UP! 👀

I went to work on this recipe and produced what I think is a forking good replacement for store-bought veggie burgers using fava beans. Yes, the ‘ful mudammas’ that Egyptians have been eating for literally thousands of years are the perfect umami bean for this handful.

Because if you want a satisfying veggie burger for carnivores, you better come up with the goods!

It’s also got other umami-licious ingredients in the burger blend like cremini mushrooms, sundried tomato, lots of garlic, and seasonings and then topped this baby with all the fixings including grilled onions (my fave) and grilled portobello mushrooms (also my fave). But the ‘secret sauce is th

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Yakisoba Fritatta Skillet Topped With Creme Fraiche and Caviar

breakfast chef mareya clean eating easy healthy recipes eat clean fit food fritatta healthy appetizer healthy food trends recipes yakisoba fritatta Feb 07, 2023

I’M THINKING THIS FANCY YAKISOBA FRITTATA SKILLET TOPPED WITH CREME FRAICHE AND CAVIAR IS GOING TO BE THE ANSWER TO YOUR HOLIDAY BRUNCH CHRISTMAS DREAMS COME TRUE.

I was challenged to work with yakisoba noodles from JSLFoods and turn them into a breakfast dish so I got to thinking – how do we make it satisfying, simple, and SPECIAL for the holidays – without a lot of clean up required. Did you know I don’t dig doing dishes?

Yakisoba means ‘pan-fried noodles’ and that’s exactly where the dish starts and ends – in the cast iron pan. They add a nice bite to this frittata and simulate what maybe a thinly sliced potato would do with a lot less work – coupled with the cremini mushrooms, roasted red pepper, caramelized onion, and spinach – in this very savory, Chrismas-y looking dish. The ‘secret sauce’ is using cream cheese whisked with oat milk instead of heavy cream or whole milk to give this a luxurious mouthfeel with a lot less heaviness. I used non-dairy cream cheese myself, but f

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Low Carb High Protein P2 Eat Smart Penne All’Arrabbiata

2023 trends chef mareya clean eating easy healthy recipes fit food healthy meals high protein pasta low carb high protein p2 eat smart penne all’arrabbiata penne pasta Feb 07, 2023

Recipe Servings: 5-6

Ingredients:
1 package P2 Eat Smart Powerful Penne pasta
1/4 cup extra virgin olive oil
3 cloves garlic, chopped
One 26.42-ounce container San Marzano tomatoes
1/2 teaspoon red chili flakes
1/2 teaspoon Italian seasoning
6 leaves fresh basil, chopped, plus more for garnish
 Kosher salt and freshly ground black pepper
Optional: 2 Tbsp nutritional yeast

Recipe Instructions:

Bring a large pot of water to a boil. Add kosher salt to the boiling water, then add the pasta. Cook according to the package instructions, about 9 minutes.
In a large skillet over medium-high heat, add the olive oil and heat until the oil starts to shimmer. Add the garlic and cook, stirring, until fragrant, 1 to 2 minutes. Add the chopped tomatoes, red chile flakes, Italian seasoning and salt and pepper to taste. Bring to a boil and cook for 5 minutes. Remove from the heat and add the chopped basil.
Drain the pasta and add it to the sauce. Garnish with Parmigiano-Reggiano flakes and more basil

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