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recipes_feed.json
[
{
"id": "recipe_001",
"type": "recipe",
"title": "Keto Avocado Toast (Low Carb)",
"author": "Chef CalDef",
"image_url": "https://images.unsplash.com/photo-1525351484163-7529414344d8?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 320,
"protein": 12,
"carbs": 6,
"fat": 28,
"ingredients": [
"1 slice Keto Bread (Almond flour base)",
"1/2 Ripe Avocado, mashed",
"1 Poached Egg",
"1 tsp Chili Flakes",
"1 tsp Olive Oil",
"Salt & Pepper to taste"
],
"instructions": [
"1. Toast the keto bread until golden brown.",
"2. Mash the avocado with a fork and spread it generously over the toast.",
"3. Top with the poached egg.",
"4. Drizzle with olive oil and sprinkle chili flakes, salt, and pepper.",
"5. Serve immediately."
]
},
{
"id": "sponsor_001",
"type": "sponsor",
"title": "FitFuel Protein: 20% Off First Order",
"image_url": "https://images.unsplash.com/photo-1579722821273-0f6c7d44362f?auto=format&fit=crop&w=800&q=80",
"link_url": "https://www.google.com/search?q=protein+powder"
},
{
"id": "recipe_002",
"type": "recipe",
"title": "Grilled Chicken Salad",
"author": "Healthy Eats",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 450,
"protein": 40,
"carbs": 12,
"fat": 20,
"ingredients": [
"200g Chicken Breast, grilled",
"2 cups Mixed Greens",
"1/4 cup Cherry Tomatoes",
"1/4 Cucumber, sliced",
"2 tbsp Balsamic Vinaigrette",
"1 tbsp Feta Cheese"
],
"instructions": [
"1. Season chicken breast with salt, pepper, and herbs.",
"2. Grill chicken for 6-8 minutes per side until fully cooked.",
"3. Chop the lettuce, tomatoes, and cucumber.",
"4. Slice the chicken into strips.",
"5. Toss vegetables in a bowl with vinaigrette.",
"6. Top with chicken and crumble feta cheese over the salad."
]
},
{
"id": "recipe_003",
"type": "recipe",
"title": "Berry Power Smoothie",
"author": "Morning Boost",
"image_url": "https://images.unsplash.com/photo-1553530979-7ee52a2670c4?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 210,
"protein": 15,
"carbs": 30,
"fat": 4,
"ingredients": [
"1 cup Frozen Mixed Berries",
"1 scoop Whey Protein (Vanilla)",
"1 cup Almond Milk (Unsweetened)",
"1 tsp Chia Seeds",
"Ice cubes"
],
"instructions": [
"1. Add all ingredients into a blender.",
"2. Blend on high for 30-45 seconds until smooth.",
"3. Pour into a glass and serve cold."
]
},
{
"id": "recipe_004",
"type": "recipe",
"title": "Zucchini Noodles with Pesto",
"author": "Veggie Delight",
"image_url": "https://images.unsplash.com/photo-1551892374-ecf8754cf8b0?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 240,
"protein": 8,
"carbs": 14,
"fat": 18,
"ingredients": [
"2 medium Zucchinis, spiralized",
"2 tbsp Basil Pesto",
"1 tbsp Pine Nuts",
"1 tbsp Parmesan Cheese",
"1/2 cup Cherry Tomatoes, halved",
"1 tsp Olive Oil"
],
"instructions": [
"1. Heat olive oil in a pan over medium heat.",
"2. Add zucchini noodles and saut\u00e9 for 2-3 minutes (do not overcook).",
"3. Remove from heat and toss with pesto.",
"4. Top with cherry tomatoes, pine nuts, and parmesan cheese."
]
},
{
"id": "recipe_005",
"type": "recipe",
"title": "Egg White Spinach Frittata",
"author": "Lean Breakfast",
"image_url": "https://images.unsplash.com/photo-1596797038530-2c107229654b?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 22,
"carbs": 4,
"fat": 8,
"ingredients": [
"1 cup Egg Whites",
"1 cup Fresh Spinach",
"1/4 cup Mushrooms, sliced",
"1/4 Onion, diced",
"1 tsp Garlic Powder",
"Cooking spray"
],
"instructions": [
"1. Preheat oven to 375\u00b0F (190\u00b0C).",
"2. Spray an oven-safe skillet with cooking spray.",
"3. Saut\u00e9 onions and mushrooms until soft.",
"4. Add spinach and cook until wilted.",
"5. Pour in egg whites and season with garlic powder, salt, and pepper.",
"6. Transfer skillet to oven and bake for 12-15 minutes until set."
]
},
{
"id": "recipe_006",
"type": "recipe",
"title": "Lemon Herb Baked Cod",
"author": "Sea Breeze Kitchen",
"image_url": "https://images.unsplash.com/photo-1536489885071-87983c3e2859?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 310,
"protein": 35,
"carbs": 5,
"fat": 12,
"ingredients": [
"1 Cod Fillet (6oz)",
"1 cup Asparagus spears",
"1 tbsp Butter, melted",
"1 Lemon (juiced and sliced)",
"1 tsp Dried Dill",
"1 tsp Garlic, minced"
],
"instructions": [
"1. Preheat oven to 400\u00b0F (200\u00b0C).",
"2. Place cod and asparagus on a baking sheet lined with foil.",
"3. Mix melted butter, lemon juice, garlic, and dill.",
"4. Brush mixture over the fish and asparagus.",
"5. Top fish with lemon slices.",
"6. Bake for 12-15 minutes until fish flakes easily."
]
},
{
"id": "recipe_007",
"type": "recipe",
"title": "Spicy Turkey Lettuce Cups",
"author": "Fit & Flavor",
"image_url": "https://images.unsplash.com/photo-1541529086526-db283c563270?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 290,
"protein": 30,
"carbs": 10,
"fat": 14,
"ingredients": [
"200g Lean Ground Turkey",
"4 Large Iceberg Lettuce Leaves",
"1/4 cup Carrots, shredded",
"1 Green Onion, chopped",
"1 tbsp Soy Sauce (Low Sodium)",
"1 tsp Sriracha",
"1 tsp Sesame Oil"
],
"instructions": [
"1. Heat sesame oil in a pan over medium heat.",
"2. Cook ground turkey until browned, breaking it apart.",
"3. Stir in soy sauce and Sriracha.",
"4. Add shredded carrots and cook for 1 minute.",
"5. Spoon mixture into lettuce leaves.",
"6. Garnish with green onions."
]
},
{
"id": "recipe_008",
"type": "recipe",
"title": "Apple Cinnamon Overnight Oats",
"author": "Morning Boost",
"image_url": "https://images.unsplash.com/photo-1694152409165-cf7eb46a4d5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins (plus overnight)",
"calories": 340,
"protein": 14,
"carbs": 55,
"fat": 6,
"ingredients": [
"1/2 cup Rolled Oats",
"1/2 cup Greek Yogurt (0% Fat)",
"1/2 cup Almond Milk",
"1/2 Apple, diced",
"1 tsp Cinnamon",
"1 tsp Honey or Maple Syrup"
],
"instructions": [
"1. In a jar, combine oats, yogurt, milk, cinnamon, and honey.",
"2. Stir well to mix.",
"3. Stir in the diced apples.",
"4. Seal the jar and refrigerate overnight (at least 4 hours).",
"5. Stir before eating in the morning."
]
},
{
"id": "recipe_009",
"type": "recipe",
"title": "Garlic Shrimp Stir-Fry",
"author": "Wok This Way",
"image_url": "https://images.unsplash.com/photo-1559742811-822873691df8?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 320,
"protein": 28,
"carbs": 18,
"fat": 15,
"ingredients": [
"150g Shrimp, peeled and deveined",
"1 cup Broccoli florets",
"1/2 Bell Pepper, sliced",
"1 tbsp Olive Oil",
"2 cloves Garlic, minced",
"1 tbsp Soy Sauce",
"1/2 tsp Ginger, grated"
],
"instructions": [
"1. Heat oil in a wok or large pan.",
"2. Add garlic and ginger, saut\u00e9 until fragrant.",
"3. Add shrimp and cook for 2-3 minutes until pink.",
"4. Add broccoli and bell peppers.",
"5. Stir fry for another 3-4 minutes until veggies are tender-crisp.",
"6. Drizzle with soy sauce and toss to coat."
]
},
{
"id": "recipe_010",
"type": "recipe",
"title": "Mediterranean Chickpea Salad",
"author": "Plant Power",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 350,
"protein": 12,
"carbs": 45,
"fat": 14,
"ingredients": [
"1 cup Canned Chickpeas, rinsed",
"1/4 cup Cucumber, diced",
"1/4 cup Red Onion, finely chopped",
"1/4 cup Parsley, chopped",
"1 tbsp Olive Oil",
"1 tbsp Lemon Juice",
"Salt & Pepper"
],
"instructions": [
"1. In a medium bowl, combine chickpeas, cucumber, onion, and parsley.",
"2. Whisk together olive oil, lemon juice, salt, and pepper.",
"3. Pour dressing over the salad and toss well.",
"4. Let sit for 10 minutes to allow flavors to meld."
]
},
{
"id": "recipe_011",
"type": "recipe",
"title": "Tuna Salad Lettuce Boats",
"author": "Quick & Lean",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 260,
"protein": 32,
"carbs": 4,
"fat": 12,
"ingredients": [
"1 can Tuna in water, drained",
"2 tbsp Greek Yogurt (plain)",
"1 tsp Dijon Mustard",
"1 stalk Celery, diced",
"2 Romaine Lettuce leaves",
"Salt & Pepper",
"Lemon juice"
],
"instructions": [
"1. Drain the tuna and flake it into a bowl.",
"2. Mix in Greek yogurt, mustard, celery, salt, pepper, and a squeeze of lemon.",
"3. Spoon the mixture into the lettuce leaves.",
"4. Serve chilled."
]
},
{
"id": "recipe_012",
"type": "recipe",
"title": "Sheet Pan Chicken & Veggies",
"author": "Meal Prep Pro",
"image_url": "https://images.unsplash.com/photo-1598514983318-2f64f8f4796c?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 380,
"protein": 42,
"carbs": 15,
"fat": 16,
"ingredients": [
"200g Chicken Breast, cubed",
"1 Bell Pepper, chopped",
"1 Zucchini, sliced",
"1/2 Red Onion, wedges",
"1 tbsp Olive Oil",
"1 tsp Italian Seasoning",
"1/2 tsp Paprika"
],
"instructions": [
"1. Preheat oven to 400\u00b0F (200\u00b0C).",
"2. Toss chicken and vegetables in olive oil and spices.",
"3. Spread evenly on a baking sheet.",
"4. Bake for 20-25 minutes until chicken is cooked through and veggies are roasted."
]
},
{
"id": "recipe_013",
"type": "recipe",
"title": "Sweet Potato & Black Bean Bowl",
"author": "Plant Power",
"image_url": "https://images.unsplash.com/photo-1543339308-43e59d6b73a6?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 410,
"protein": 14,
"carbs": 65,
"fat": 10,
"ingredients": [
"1 medium Sweet Potato, cubed and roasted",
"1/2 cup Black Beans, rinsed",
"1 cup Spinach, fresh",
"1/4 Avocado, sliced",
"1 tbsp Salsa",
"Cilantro for garnish"
],
"instructions": [
"1. Roast sweet potato cubes at 400\u00b0F (200\u00b0C) for 20 mins.",
"2. In a bowl, assemble spinach, warm black beans, and roasted sweet potatoes.",
"3. Top with avocado slices and salsa.",
"4. Garnish with fresh cilantro."
]
},
{
"id": "recipe_014",
"type": "recipe",
"title": "Caprese Chicken Melt",
"author": "Chef CalDef",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 340,
"protein": 38,
"carbs": 3,
"fat": 18,
"ingredients": [
"1 Chicken Breast (6oz)",
"1 slice Mozzarella Cheese",
"2 slices Tomato",
"1 tbsp Basil Pesto",
"1 tsp Balsamic Glaze",
"Salt & Pepper"
],
"instructions": [
"1. Season chicken with salt and pepper. Pan-sear or grill until cooked.",
"2. Top chicken with tomato slices and mozzarella.",
"3. Cover pan (or place in oven) for 2 mins to melt cheese.",
"4. Top with pesto and a drizzle of balsamic glaze before serving."
]
},
{
"id": "recipe_015",
"type": "recipe",
"title": "Chocolate Chia Pudding",
"author": "Morning Boost",
"image_url": "https://images.unsplash.com/photo-1590412200988-a436970781fa?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins (plus overnight)",
"calories": 220,
"protein": 8,
"carbs": 24,
"fat": 12,
"ingredients": [
"3 tbsp Chia Seeds",
"1 cup Almond Milk",
"1 tbsp Cocoa Powder",
"1 tsp Maple Syrup",
"1/4 tsp Vanilla Extract"
],
"instructions": [
"1. In a jar, whisk together chia seeds, milk, cocoa powder, syrup, and vanilla.",
"2. Let sit for 5 minutes, then whisk again to prevent clumps.",
"3. Cover and refrigerate overnight (or at least 2 hours).",
"4. Serve cold, optionally topped with berries."
]
},
{
"id": "recipe_016",
"type": "recipe",
"title": "Turkey Meatballs with Zoodles",
"author": "Fit & Flavor",
"image_url": "https://images.unsplash.com/photo-1541544741938-0af808871cc0?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 360,
"protein": 35,
"carbs": 12,
"fat": 18,
"ingredients": [
"200g Lean Ground Turkey",
"1 Zucchini, spiralized",
"1/2 cup Marinara Sauce (Low Sugar)",
"1 tsp Italian Seasoning",
"1 tbsp Parmesan Cheese",
"1 tsp Garlic Powder"
],
"instructions": [
"1. Mix turkey, garlic powder, and seasoning. Form into small balls.",
"2. Pan-fry meatballs until browned and cooked through.",
"3. Add marinara sauce to the pan and simmer.",
"4. Toss in zucchini noodles and cook for 2 mins.",
"5. Serve topped with parmesan."
]
},
{
"id": "recipe_017",
"type": "recipe",
"title": "Shrimp Taco Lettuce Wraps",
"author": "Sea Breeze Kitchen",
"image_url": "https://images.unsplash.com/photo-1565557623262-b51c2513a641?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 280,
"protein": 30,
"carbs": 8,
"fat": 12,
"ingredients": [
"150g Shrimp, peeled",
"1 tsp Taco Seasoning",
"3 Large Butter Lettuce leaves",
"1/4 cup Cabbage slaw",
"1 tbsp Lime Crema (Greek yogurt + lime)",
"Cilantro"
],
"instructions": [
"1. Toss shrimp in taco seasoning.",
"2. Saut\u00e9 shrimp in a pan for 3-4 minutes.",
"3. Assemble tacos using lettuce as the shell.",
"4. Top with slaw and drizzle with lime crema."
]
},
{
"id": "recipe_018",
"type": "recipe",
"title": "Healthy Egg Salad Bowl",
"author": "Lean Breakfast",
"image_url": "https://images.unsplash.com/photo-1506084868230-bb9d95c24759?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 290,
"protein": 18,
"carbs": 6,
"fat": 20,
"ingredients": [
"2 Hard Boiled Eggs, chopped",
"1 tbsp Greek Yogurt",
"1 tsp Mustard",
"1 cup Mixed Greens",
"1/4 Avocado, diced",
"Chives, chopped"
],
"instructions": [
"1. Mix chopped eggs with yogurt, mustard, salt, and pepper.",
"2. Place greens in a bowl.",
"3. Top with egg salad and avocado.",
"4. Sprinkle with chives."
]
},
{
"id": "recipe_019",
"type": "recipe",
"title": "Lentil Vegetable Soup",
"author": "Comfort Bowl",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 250,
"protein": 12,
"carbs": 40,
"fat": 4,
"ingredients": [
"1/2 cup Dried Lentils",
"1 Carrot, chopped",
"1 Celery stalk, chopped",
"2 cups Vegetable Broth",
"1/2 tsp Cumin",
"1/2 tsp Thyme"
],
"instructions": [
"1. Saut\u00e9 carrots and celery in a pot.",
"2. Add lentils, broth, cumin, and thyme.",
"3. Bring to a boil, then reduce heat and simmer for 20-25 mins until lentils are soft.",
"4. Serve warm."
]
},
{
"id": "recipe_020",
"type": "recipe",
"title": "Stuffed Bell Peppers",
"author": "Classic Kitchen",
"image_url": "https://images.unsplash.com/photo-1520072959219-c595dc870360?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 330,
"protein": 25,
"carbs": 25,
"fat": 14,
"ingredients": [
"2 Large Bell Peppers (tops removed and seeded)",
"200g Lean Ground Beef",
"1/2 cup Cauliflower Rice",
"1/2 cup Tomato Sauce",
"1 tsp Paprika",
"Salt & Pepper"
],
"instructions": [
"1. Preheat oven to 375\u00b0F (190\u00b0C).",
"2. Brown the beef in a skillet with spices.",
"3. Mix beef with cauliflower rice and tomato sauce.",
"4. Stuff the mixture into the peppers.",
"5. Bake upright in a dish for 25-30 minutes."
]
},
{
"id": "recipe_021",
"type": "recipe",
"title": "Baked Salmon with Asparagus",
"author": "Sea Breeze Kitchen",
"image_url": "https://images.unsplash.com/photo-1467003909585-2f8a72700288?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 360,
"protein": 34,
"carbs": 6,
"fat": 20,
"ingredients": [
"1 Salmon Fillet (6oz)",
"10 Asparagus spears, trimmed",
"1 tbsp Olive Oil",
"1/2 Lemon, sliced",
"1 tsp Garlic Powder",
"Salt & Pepper"
],
"instructions": [
"1. Preheat oven to 400\u00b0F (200\u00b0C).",
"2. Place salmon and asparagus on a foil-lined baking sheet.",
"3. Drizzle with olive oil and season with garlic powder, salt, and pepper.",
"4. Top salmon with lemon slices.",
"5. Bake for 12-15 minutes until salmon is cooked through."
]
},
{
"id": "recipe_022",
"type": "recipe",
"title": "Crispy Tofu Stir-Fry",
"author": "Plant Power",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 290,
"protein": 18,
"carbs": 15,
"fat": 16,
"ingredients": [
"200g Firm Tofu, cubed and pressed",
"1 cup Broccoli florets",
"1 tbsp Sesame Oil",
"1 tbsp Soy Sauce (Low Sodium)",
"1 tsp Ginger, minced",
"1 Green Onion, chopped"
],
"instructions": [
"1. Heat sesame oil in a pan over medium-high heat.",
"2. Fry tofu cubes until golden brown on all sides.",
"3. Add broccoli, ginger, and soy sauce.",
"4. Stir-fry for 5 minutes until broccoli is tender.",
"5. Garnish with green onions."
]
},
{
"id": "recipe_023",
"type": "recipe",
"title": "Tropical Mango Protein Smoothie",
"author": "Morning Boost",
"image_url": "https://images.unsplash.com/photo-1623065422902-30a2d299bbe4?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 220,
"protein": 20,
"carbs": 28,
"fat": 2,
"ingredients": [
"1 cup Frozen Mango chunks",
"1 scoop Vanilla Protein Powder",
"1 cup Coconut Water (unsweetened)",
"1/2 Banana",
"Ice cubes"
],
"instructions": [
"1. Combine mango, banana, protein powder, and coconut water in a blender.",
"2. Blend until smooth and creamy.",
"3. Pour into a glass and serve immediately."
]
},
{
"id": "recipe_024",
"type": "recipe",
"title": "Lean Turkey Burger (Bunless)",
"author": "Grill Master",
"image_url": "https://images.unsplash.com/photo-1568901346375-23c9450c58cd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 310,
"protein": 35,
"carbs": 4,
"fat": 15,
"ingredients": [
"1 Turkey Burger Patty (Lean)",
"2 Large Iceberg Lettuce Leaves",
"1 slice Tomato",
"1/4 Avocado, sliced",
"1 tsp Mustard",
"Red Onion slices"
],
"instructions": [
"1. Grill or pan-sear the turkey patty until fully cooked.",
"2. Use the lettuce leaves as the bun.",
"3. Place the patty on the lettuce.",
"4. Top with tomato, avocado, onion, and mustard.",
"5. Wrap tight and enjoy."
]
},
{
"id": "recipe_025",
"type": "recipe",
"title": "Cauliflower Crust Pizza",
"author": "Low Carb Life",
"image_url": "https://images.unsplash.com/photo-1565299624946-b28f40a0ae38?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 300,
"protein": 16,
"carbs": 12,
"fat": 14,
"ingredients": [
"1/2 Cauliflower Pizza Crust (Store-bought or homemade)",
"1/4 cup Tomato Sauce",
"1/2 cup Mozzarella Cheese, shredded",
"1/4 cup Mushrooms, sliced",
"1/4 cup Spinach",
"Basil leaves"
],
"instructions": [
"1. Preheat oven to 425\u00b0F (220\u00b0C).",
"2. Spread tomato sauce over the cauliflower crust.",
"3. Sprinkle cheese, mushrooms, and spinach on top.",
"4. Bake for 10-12 minutes until cheese is bubbly.",
"5. Garnish with fresh basil."
]
},
{
"id": "recipe_026",
"type": "recipe",
"title": "Garlic Lemon Shrimp Skewers",
"author": "Sea Breeze Kitchen",
"image_url": "https://images.unsplash.com/photo-1551248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 210,
"protein": 26,
"carbs": 2,
"fat": 10,
"ingredients": [
"150g Shrimp, peeled",
"1 tbsp Olive Oil",
"2 cloves Garlic, minced",
"1 Lemon (juice)",
"1 tsp Parsley",
"Wooden Skewers"
],
"instructions": [
"1. Marinate shrimp in olive oil, garlic, lemon juice, and parsley for 10 mins.",
"2. Thread shrimp onto skewers.",
"3. Grill or pan-sear for 2-3 minutes per side until pink.",
"4. Serve with extra lemon wedges."
]
},
{
"id": "recipe_027",
"type": "recipe",
"title": "Quinoa & Black Bean Salad",
"author": "Healthy Eats",
"image_url": "https://images.unsplash.com/photo-1505576399279-565b52d4ac71?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 330,
"protein": 12,
"carbs": 45,
"fat": 10,
"ingredients": [
"1/2 cup Cooked Quinoa",
"1/2 cup Black Beans, rinsed",
"1/4 cup Corn kernels",
"1/4 Red Pepper, diced",
"1 tbsp Lime Juice",
"1 tsp Cumin"
],
"instructions": [
"1. In a large bowl, combine quinoa, black beans, corn, and red pepper.",
"2. Whisk lime juice and cumin together.",
"3. Pour dressing over salad and toss.",
"4. Serve chilled or at room temperature."
]
},
{
"id": "recipe_028",
"type": "recipe",
"title": "Spinach & Feta Egg Muffins",
"author": "Lean Breakfast",
"image_url": "https://images.unsplash.com/photo-1583681781586-b980500f327a?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 160,
"protein": 14,
"carbs": 2,
"fat": 10,
"ingredients": [
"2 Eggs",
"1/4 cup Spinach, chopped",
"1 tbsp Feta Cheese, crumbled",
"Salt & Pepper",
"Cooking spray"
],
"instructions": [
"1. Preheat oven to 350\u00b0F (175\u00b0C).",
"2. Whisk eggs, salt, and pepper in a bowl.",
"3. Grease a muffin tin and place spinach and feta in 2 cups.",
"4. Pour egg mixture over the fillings.",
"5. Bake for 20 minutes until set."
]
},
{
"id": "recipe_029",
"type": "recipe",
"title": "Healthy Beef & Broccoli",
"author": "Wok This Way",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 340,
"protein": 30,
"carbs": 12,
"fat": 16,
"ingredients": [
"150g Flank Steak, thinly sliced",
"2 cups Broccoli florets",
"1 tbsp Soy Sauce (Low Sodium)",
"1 tsp Oyster Sauce",
"1 tsp Sesame Oil",
"1 clove Garlic, minced"
],
"instructions": [
"1. Heat sesame oil in a wok.",
"2. Sear beef strips quickly (2 mins) and remove.",
"3. Stir-fry broccoli and garlic with a splash of water to steam.",
"4. Return beef to pan, add sauces, and toss to coat."
]
},
{
"id": "recipe_030",
"type": "recipe",
"title": "Savory Cottage Cheese Bowl",
"author": "Quick & Lean",
"image_url": "https://images.unsplash.com/photo-1505253716362-afaea1d3d1af?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 200,
"protein": 24,
"carbs": 8,
"fat": 6,
"ingredients": [
"1 cup Cottage Cheese (Low Fat)",
"1/4 Cucumber, diced",
"5 Cherry Tomatoes, halved",
"1 tbsp Sunflower Seeds",
"Black Pepper",
"Dill (fresh or dried)"
],
"instructions": [
"1. Scoop cottage cheese into a bowl.",
"2. Top with cucumber, tomatoes, and seeds.",
"3. Season generously with black pepper and dill.",
"4. Serve immediately."
]
},
{
"id": "recipe_031",
"type": "recipe",
"title": "Greek Yogurt Berry Parfait",
"author": "Morning Boost",
"image_url": "https://images.unsplash.com/photo-1488477181946-6428a0291777?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 250,
"protein": 20,
"carbs": 30,
"fat": 4,
"ingredients": [
"1 cup Greek Yogurt (Non-fat)",
"1/2 cup Mixed Berries (fresh or frozen)",
"2 tbsp Granola (Low Sugar)",
"1 tsp Honey",
"Mint leaf"
],
"instructions": [
"1. Layer half the yogurt in a glass.",
"2. Add a layer of berries and granola.",
"3. Repeat with the remaining yogurt and toppings.",
"4. Drizzle with honey and garnish with mint."
]
},
{
"id": "recipe_032",
"type": "recipe",
"title": "Lean Turkey Chili",
"author": "Comfort Bowl",
"image_url": "https://images.unsplash.com/photo-1455619452474-d2be8b1e70cd?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 320,
"protein": 28,
"carbs": 25,
"fat": 8,
"ingredients": [
"200g Lean Ground Turkey",
"1 can Kidney Beans, rinsed",
"1 can Diced Tomatoes",
"1/2 Onion, chopped",
"1 tbsp Chili Powder",
"1 tsp Cumin"
],
"instructions": [
"1. Brown the turkey and onion in a large pot.",
"2. Add tomatoes, kidney beans, and spices.",
"3. Simmer on low heat for 30 minutes to let flavors meld.",
"4. Serve hot."
]
},
{
"id": "recipe_033",
"type": "recipe",
"title": "Baked Cod with Cherry Tomatoes",
"author": "Sea Breeze Kitchen",
"image_url": "https://images.unsplash.com/photo-1599084993091-1cb5c0721cc6?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 240,
"protein": 30,
"carbs": 6,
"fat": 8,
"ingredients": [
"1 Cod Fillet (6oz)",
"1 cup Cherry Tomatoes",
"1 tbsp Olive Oil",
"1 tsp Basil, dried",
"1 clove Garlic, minced",
"Salt & Pepper"
],
"instructions": [
"1. Preheat oven to 400\u00b0F (200\u00b0C).",
"2. Place cod in a baking dish and surround with tomatoes.",
"3. Drizzle oil, garlic, and basil over fish and tomatoes.",
"4. Bake for 15 minutes until fish is opaque."
]
},
{
"id": "recipe_034",
"type": "recipe",
"title": "Loaded Veggie Omelet",
"author": "Lean Breakfast",
"image_url": "https://images.unsplash.com/photo-1510693206972-df098062cb71?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 280,
"protein": 18,
"carbs": 8,
"fat": 18,
"ingredients": [
"2 Large Eggs",
"1/4 cup Bell Peppers, diced",
"1/4 cup Spinach",
"1/4 cup Mushrooms, sliced",
"1 tbsp Cheddar Cheese, shredded",
"Cooking spray"
],
"instructions": [
"1. Whisk eggs in a bowl.",
"2. Saut\u00e9 vegetables in a pan until soft.",
"3. Pour eggs over vegetables.",
"4. Cook until edges set, sprinkle cheese, fold, and serve."
]
},
{
"id": "recipe_035",
"type": "recipe",
"title": "Asian Chicken Lettuce Wraps",
"author": "Wok This Way",
"image_url": "https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 310,
"protein": 28,
"carbs": 15,
"fat": 12,
"ingredients": [
"200g Ground Chicken",
"4 Butter Lettuce leaves",
"1/4 cup Water Chestnuts, chopped",
"1 tbsp Hoisin Sauce",
"1 tbsp Soy Sauce",
"Green onions"
],
"instructions": [
"1. Cook ground chicken in a skillet until browned.",
"2. Stir in water chestnuts, hoisin, and soy sauce.",
"3. Simmer for 2 minutes.",
"4. Spoon mixture into lettuce leaves and top with green onions."
]
},
{
"id": "recipe_036",
"type": "recipe",
"title": "Tuna Cucumber Bites",
"author": "Quick & Lean",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 180,
"protein": 22,
"carbs": 6,
"fat": 5,
"ingredients": [
"1 can Tuna, drained",
"1 large Cucumber, sliced into rounds",
"1 tbsp Greek Yogurt",
"1 tsp Dill",
"Salt & Pepper",
"Lemon juice"
],
"instructions": [
"1. Mix tuna, yogurt, dill, lemon juice, salt, and pepper.",
"2. Slice cucumber into thick rounds.",
"3. Scoop a teaspoon of tuna mixture onto each cucumber slice.",
"4. Serve cold as a snack or light lunch."
]
},
{
"id": "recipe_037",
"type": "recipe",
"title": "Spicy Roasted Chickpeas",
"author": "Plant Power",
"image_url": "https://images.unsplash.com/photo-1585238341267-1cfec2046a55?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 200,
"protein": 10,
"carbs": 30,
"fat": 6,
"ingredients": [
"1 can Chickpeas, drained and dried",
"1 tbsp Olive Oil",
"1 tsp Paprika",
"1/2 tsp Cumin",
"1/2 tsp Garlic Powder",
"Salt"
],
"instructions": [
"1. Preheat oven to 400\u00b0F (200\u00b0C).",
"2. Pat chickpeas very dry with a paper towel.",
"3. Toss with oil and spices.",
"4. Roast for 25-30 minutes until crispy, shaking the pan halfway through."
]
},
{
"id": "recipe_038",
"type": "recipe",
"title": "Egg Drop Soup",
"author": "Comfort Bowl",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 150,
"protein": 10,
"carbs": 5,
"fat": 8,
"ingredients": [
"2 cups Chicken Broth",
"1 Large Egg, beaten",
"1 tsp Cornstarch (mixed with water)",
"1/4 tsp Ginger",
"Green onions, chopped"
],
"instructions": [
"1. Bring broth and ginger to a boil.",
"2. Stir in cornstarch slurry to thicken slightly.",
"3. Slowly drizzle in the beaten egg while stirring gently to create ribbons.",
"4. Garnish with green onions."
]
},
{
"id": "recipe_039",
"type": "recipe",
"title": "Citrus Grilled Shrimp Salad",
"author": "Sea Breeze Kitchen",
"image_url": "https://images.unsplash.com/photo-1551248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 270,
"protein": 25,
"carbs": 12,
"fat": 14,
"ingredients": [
"150g Shrimp, grilled",
"2 cups Mixed Greens",
"1/2 Orange, segmented",
"1/4 Avocado, sliced",
"1 tbsp Olive Oil",
"1 tbsp Lemon Juice"
],
"instructions": [
"1. Grill shrimp until pink.",
"2. Toss greens with olive oil and lemon juice.",
"3. Top with shrimp, orange segments, and avocado.",
"4. Season with salt and pepper."
]
},
{
"id": "recipe_040",
"type": "recipe",
"title": "Mushroom & Bok Choy Stir Fry",
"author": "Veggie Delight",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 190,
"protein": 8,
"carbs": 12,
"fat": 10,
"ingredients": [
"2 cups Bok Choy, chopped",
"1 cup Mushrooms (Shiitake or Button)",
"1 tbsp Sesame Oil",
"1 clove Garlic, sliced",
"1 tbsp Soy Sauce",
"Sesame seeds"
],
"instructions": [
"1. Heat sesame oil in a wok.",
"2. Saut\u00e9 garlic and mushrooms for 3 minutes.",
"3. Add bok choy and stir-fry until wilted but crunchy.",
"4. Add soy sauce and toss. Garnish with sesame seeds."
]
},
{
"id": "recipe_041",
"type": "recipe",
"title": "Turkey Taco Bowl",
"author": "Fit & Flavor",
"image_url": "https://images.unsplash.com/photo-1543339308-43e59d6b73a6?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 310,
"protein": 28,
"carbs": 18,
"fat": 14,
"ingredients": [
"150g Ground Turkey (Lean)",
"1 cup Lettuce, shredded",
"1/4 cup Black Beans, rinsed",
"1/4 cup Salsa",
"1 tbsp Sour Cream (Low Fat)",
"1 tsp Taco Seasoning"
],
"instructions": [
"1. Brown turkey in a skillet with taco seasoning.",
"2. Assemble bowl with lettuce base.",
"3. Top with cooked turkey, black beans, and salsa.",
"4. Dollop sour cream on top."
]
},
{
"id": "recipe_042",
"type": "recipe",
"title": "Smoked Salmon Cucumber Bites",
"author": "Quick & Lean",
"image_url": "https://images.unsplash.com/photo-1563805042-7684c019e1cb?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 180,
"protein": 14,
"carbs": 4,
"fat": 10,
"ingredients": [
"50g Smoked Salmon",
"1/2 Cucumber, sliced into rounds",
"2 tbsp Cream Cheese (Light)",
"1 tsp Capers",
"Dill sprigs"
],
"instructions": [
"1. Slice cucumber into thick rounds.",
"2. Spread a little cream cheese on each slice.",
"3. Top with a piece of smoked salmon.",
"4. Garnish with capers and fresh dill."
]
},
{
"id": "recipe_043",
"type": "recipe",
"title": "Chicken Stuffed Zucchini Boats",
"author": "Low Carb Life",
"image_url": "https://images.unsplash.com/photo-1551183053-bf91a1d81141?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 260,
"protein": 24,
"carbs": 10,
"fat": 12,
"ingredients": [
"2 Zucchini, halved lengthwise",
"150g Ground Chicken",
"1/2 cup Marinara Sauce",
"1/4 cup Mozzarella Cheese, shredded",
"1 tsp Oregano"
],
"instructions": [
"1. Preheat oven to 400\u00b0F (200\u00b0C).",
"2. Scoop out the seeds of the zucchini to make 'boats'.",
"3. Saut\u00e9 ground chicken until cooked.",
"4. Mix chicken with marinara and fill the zucchini.",
"5. Top with cheese and bake for 20 minutes."
]
},
{
"id": "recipe_044",
"type": "recipe",
"title": "Vegan Tofu Scramble",
"author": "Plant Power",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 220,
"protein": 18,
"carbs": 8,
"fat": 12,
"ingredients": [
"200g Firm Tofu, crumbled",
"1/4 cup Spinach",
"1/4 Onion, diced",
"1/2 tsp Turmeric",
"1 tbsp Nutritional Yeast",
"1 tsp Olive Oil"
],
"instructions": [
"1. Heat oil in a pan and saut\u00e9 onion.",
"2. Add crumbled tofu, turmeric, and nutritional yeast.",
"3. Cook for 5 minutes, stirring often.",
"4. Stir in spinach until wilted."
]
},
{
"id": "recipe_045",
"type": "recipe",
"title": "Creamy Avocado Chicken Salad",
"author": "Healthy Eats",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 340,
"protein": 30,
"carbs": 8,
"fat": 20,
"ingredients": [
"1 cup Cooked Chicken Breast, shredded",
"1/2 Avocado, mashed",
"1 tbsp Greek Yogurt",
"1 tbsp Lime Juice",
"1/4 cup Cilantro, chopped",
"Salt & Pepper"
],
"instructions": [
"1. In a bowl, mash avocado with yogurt and lime juice.",
"2. Stir in shredded chicken and cilantro.",
"3. Season with salt and pepper.",
"4. Serve on lettuce leaves or cucumber slices."
]
},
{
"id": "recipe_046",
"type": "recipe",
"title": "Ginger Shrimp & Snow Peas",
"author": "Wok This Way",
"image_url": "https://images.unsplash.com/photo-1565557623262-b51c2513a641?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 200,
"protein": 24,
"carbs": 10,
"fat": 6,
"ingredients": [
"150g Shrimp, peeled",
"1 cup Snow Peas",
"1 tsp Ginger, grated",
"1 clove Garlic, minced",
"1 tbsp Soy Sauce",
"1 tsp Sesame Oil"
],
"instructions": [
"1. Heat sesame oil in a wok.",
"2. Saut\u00e9 garlic and ginger for 1 minute.",
"3. Add shrimp and snow peas.",
"4. Stir-fry for 3-4 minutes until shrimp is pink and peas are crisp.",
"5. Toss with soy sauce."
]
},
{
"id": "recipe_047",
"type": "recipe",
"title": "Eggplant Pizza Bites",
"author": "Low Carb Life",
"image_url": "https://images.unsplash.com/photo-1518779578993-ec3579fee39f?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 190,
"protein": 10,
"carbs": 14,
"fat": 10,
"ingredients": [
"1 small Eggplant, sliced into rounds",
"1/2 cup Marinara Sauce",
"1/2 cup Mozzarella Cheese, shredded",
"1 tsp Italian Seasoning",
"Olive Oil spray"
],
"instructions": [
"1. Preheat oven to 400\u00b0F (200\u00b0C).",
"2. Place eggplant rounds on a baking sheet and spray with oil.",
"3. Bake for 10 minutes.",
"4. Remove, top with marinara and cheese.",
"5. Bake for another 5-10 minutes until cheese melts."
]
},
{
"id": "recipe_048",
"type": "recipe",
"title": "High Protein Oat Pancakes",
"author": "Morning Boost",
"image_url": "https://images.unsplash.com/photo-1506084868230-bb9d95c24759?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 280,
"protein": 20,
"carbs": 35,
"fat": 6,
"ingredients": [
"1/2 cup Oats, blended into flour",
"1 scoop Protein Powder (Vanilla)",
"1 Egg White",
"1/4 cup Almond Milk",
"1/2 tsp Baking Powder"
],
"instructions": [
"1. Blend all ingredients until smooth batter forms.",
"2. Heat a non-stick pan over medium heat.",
"3. Pour batter to form small pancakes.",
"4. Cook 2-3 minutes per side until bubbly and golden."
]
},
{
"id": "recipe_049",
"type": "recipe",
"title": "Spicy Cabbage Soup",
"author": "Comfort Bowl",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 140,
"protein": 6,
"carbs": 20,
"fat": 2,
"ingredients": [
"2 cups Cabbage, chopped",
"1 cup Vegetable Broth",
"1/2 can Diced Tomatoes",
"1 Carrot, sliced",
"1/2 tsp Cayenne Pepper",
"1 tsp Garlic Powder"
],
"instructions": [
"1. Combine broth, tomatoes, carrots, and spices in a pot.",
"2. Bring to a boil, then reduce heat.",
"3. Add cabbage and simmer for 20 minutes until tender.",
"4. Serve hot."
]
},
{
"id": "recipe_050",
"type": "recipe",
"title": "Thai Beef Salad",
"author": "Global Kitchen",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 320,
"protein": 28,
"carbs": 12,
"fat": 16,
"ingredients": [
"150g Steak strips, grilled",
"2 cups Mixed Greens",
"1/4 Cucumber, sliced",
"1/4 Red Onion, thinly sliced",
"1 tbsp Fish Sauce",
"1 tbsp Lime Juice",
"Chili flakes"
],
"instructions": [
"1. Grill steak to preference and slice thinly.",
"2. Toss greens, cucumber, and onion in a bowl.",
"3. Mix fish sauce, lime juice, and chili flakes.",
"4. Add beef to the salad and drizzle dressing over top."
]
},
{
"id": "recipe_051",
"type": "recipe",
"title": "Chicken Satay Skewers",
"author": "Global Kitchen",
"image_url": "https://images.unsplash.com/photo-1555939594-58d7cb561ad1?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 280,
"protein": 32,
"carbs": 8,
"fat": 12,
"ingredients": [
"200g Chicken Breast strips",
"1 tbsp Peanut Butter (natural)",
"1 tbsp Soy Sauce (Low Sodium)",
"1 tsp Lime Juice",
"1/2 tsp Curry Powder",
"Wooden Skewers"
],
"instructions": [
"1. Whisk peanut butter, soy sauce, lime juice, and curry powder.",
"2. Toss chicken strips in the sauce to coat.",
"3. Thread chicken onto skewers.",
"4. Grill or pan-sear for 3-4 minutes per side until cooked."
]
},
{
"id": "recipe_052",
"type": "recipe",
"title": "Baked Sweet Potato Fries",
"author": "Healthy Eats",
"image_url": "https://images.unsplash.com/photo-1526230427044-d092040d48dc?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 180,
"protein": 2,
"carbs": 28,
"fat": 6,
"ingredients": [
"1 large Sweet Potato, cut into wedges",
"1 tbsp Olive Oil",
"1 tsp Paprika",
"1/2 tsp Garlic Powder",
"Salt & Pepper"
],
"instructions": [
"1. Preheat oven to 400\u00b0F (200\u00b0C).",
"2. Toss sweet potato wedges with oil and spices.",
"3. Spread in a single layer on a baking sheet.",
"4. Bake for 20-25 minutes, flipping halfway, until crispy."
]
},
{
"id": "recipe_053",
"type": "recipe",
"title": "Fresh Mango Salsa",
"author": "Sea Breeze Kitchen",
"image_url": "https://images.unsplash.com/photo-1686544304650-36640704097a?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxGcmVzaCUyME1hbmdvJTIwU2Fsc2F8ZW58MHx8fHwxNzcwNDg1MTY2fDA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "10 mins",
"calories": 110,
"protein": 1,
"carbs": 25,
"fat": 0,
"ingredients": [
"1 Ripe Mango, diced",
"1/4 Red Onion, finely chopped",
"1/2 Red Bell Pepper, diced",
"1 Jalape\u00f1o, seeded and minced",
"1 tbsp Lime Juice",
"Cilantro"
],
"instructions": [
"1. Combine all ingredients in a bowl.",
"2. Toss gently to mix.",
"3. Let sit for 10 minutes for flavors to blend.",
"4. Serve as a side or topping for fish/chicken."
]
},
{
"id": "recipe_054",
"type": "recipe",
"title": "Canned Salmon Patties",
"author": "Budget Friendly",
"image_url": "https://images.unsplash.com/photo-1599084993091-1cb5c0721cc6?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 250,
"protein": 22,
"carbs": 12,
"fat": 12,
"ingredients": [
"1 can Salmon, drained",
"1 Egg",
"1/4 cup Breadcrumbs (whole wheat)",
"1 Green Onion, chopped",
"1 tsp Lemon Juice",
"Cooking spray"
],
"instructions": [
"1. Flake salmon into a bowl and mix with egg, breadcrumbs, onion, and lemon.",
"2. Form mixture into patties.",
"3. Heat a skillet with cooking spray.",
"4. Cook patties for 4 minutes per side until golden."
]
},
{
"id": "recipe_055",
"type": "recipe",
"title": "Green Detox Smoothie",
"author": "Morning Boost",
"image_url": "https://images.unsplash.com/photo-1610970881699-44a5587cabec?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 180,
"protein": 6,
"carbs": 35,
"fat": 2,
"ingredients": [
"1 cup Spinach",
"1/2 Cucumber",
"1 Green Apple, cored",
"1/2 Lemon (juice)",
"1 cup Water or Coconut Water",
"Ginger slice"
],
"instructions": [
"1. Add all ingredients to a blender.",
"2. Blend on high until completely smooth.",
"3. Strain if desired, or serve as is for extra fiber."
]
},
{
"id": "recipe_056",
"type": "recipe",
"title": "Roasted Brussels Sprouts",
"author": "Veggie Delight",
"image_url": "https://images.unsplash.com/photo-1628519842646-971123de6ffa?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 140,
"protein": 6,
"carbs": 16,
"fat": 7,
"ingredients": [
"2 cups Brussels Sprouts, halved",
"1 tbsp Olive Oil",
"1 tbsp Balsamic Vinegar",
"Salt & Pepper"
],
"instructions": [
"1. Preheat oven to 400\u00b0F (200\u00b0C).",
"2. Toss sprouts with oil, balsamic, salt, and pepper.",
"3. Spread on a baking sheet, cut side down.",
"4. Roast for 20 minutes until caramelized."
]
},
{
"id": "recipe_057",
"type": "recipe",
"title": "Taco Stuffed Sweet Potato",
"author": "Fit & Flavor",
"image_url": "https://images.unsplash.com/photo-1543339308-43e59d6b73a6?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 380,
"protein": 25,
"carbs": 45,
"fat": 10,
"ingredients": [
"1 Large Sweet Potato, baked",
"100g Ground Turkey, cooked",
"1/4 cup Black Beans",
"2 tbsp Salsa",
"1 tbsp Greek Yogurt"
],
"instructions": [
"1. Slice open the baked sweet potato.",
"2. Mash the inside slightly with a fork.",
"3. Top with cooked turkey and black beans.",
"4. Finish with salsa and a dollop of Greek yogurt."
]
},
{
"id": "recipe_058",
"type": "recipe",
"title": "Watermelon Feta Salad",
"author": "Summer Fresh",
"image_url": "https://images.unsplash.com/photo-1551248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 190,
"protein": 6,
"carbs": 22,
"fat": 10,
"ingredients": [
"2 cups Watermelon, cubed",
"2 tbsp Feta Cheese, crumbled",
"1 tbsp Fresh Mint, chopped",
"1 tsp Balsamic Glaze",
"1/2 Cucumber, diced"
],
"instructions": [
"1. Combine watermelon and cucumber in a bowl.",
"2. Sprinkle feta cheese and mint over the top.",
"3. Drizzle with balsamic glaze just before serving."
]
},
{
"id": "recipe_059",
"type": "recipe",
"title": "Beef & Snap Pea Stir-Fry",
"author": "Wok This Way",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 320,
"protein": 28,
"carbs": 14,
"fat": 15,
"ingredients": [
"150g Flank Steak, sliced",
"1 cup Sugar Snap Peas",
"1/2 Red Bell Pepper, sliced",
"1 tbsp Soy Sauce",
"1 tsp Sesame Oil",
"Garlic clove"
],
"instructions": [
"1. Heat sesame oil in a wok.",
"2. Saut\u00e9 garlic and beef until browned.",
"3. Add snap peas and peppers.",
"4. Stir-fry for 3-4 minutes and toss with soy sauce."
]
},
{
"id": "recipe_060",
"type": "recipe",
"title": "Chocolate Avocado Mousse",
"author": "Healthy Sweets",
"image_url": "https://images.unsplash.com/photo-1734041291024-15273c5a88fa?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 220,
"protein": 4,
"carbs": 18,
"fat": 16,
"ingredients": [
"1 Ripe Avocado",
"2 tbsp Cocoa Powder (unsweetened)",
"1 tbsp Maple Syrup or Honey",
"1/2 tsp Vanilla Extract",
"Pinch of Salt"
],
"instructions": [
"1. Scoop avocado flesh into a food processor.",
"2. Add cocoa, sweetener, vanilla, and salt.",
"3. Blend until completely smooth and creamy.",
"4. Chill for 30 minutes before serving."
]
},
{
"id": "recipe_061",
"type": "recipe",
"title": "Savory Oatmeal with Egg",
"author": "Morning Boost",
"image_url": "https://images.unsplash.com/photo-1574179048386-51307266fe7e?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 290,
"protein": 14,
"carbs": 30,
"fat": 12,
"ingredients": [
"1/2 cup Rolled Oats",
"1 cup Vegetable Broth",
"1 Large Egg (fried or poached)",
"1/4 cup Spinach",
"1 tbsp Parmesan Cheese",
"Salt & Pepper"
],
"instructions": [
"1. Cook oats in vegetable broth instead of water.",
"2. Stir in spinach until wilted.",
"3. Top with a fried or poached egg.",
"4. Sprinkle with parmesan, salt, and pepper."
]
},
{
"id": "recipe_062",
"type": "recipe",
"title": "Classic Minestrone Soup",
"author": "Comfort Bowl",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 220,
"protein": 8,
"carbs": 35,
"fat": 4,
"ingredients": [
"1/2 can Kidney Beans, rinsed",
"1 Carrot, chopped",
"1 stalk Celery, chopped",
"1/2 cup Whole Wheat Pasta (small shells)",
"2 cups Tomato Broth",
"1 tsp Oregano"
],
"instructions": [
"1. Saut\u00e9 carrots and celery in a pot.",
"2. Add broth, beans, and oregano. Bring to a boil.",
"3. Add pasta and cook until tender.",
"4. Serve hot."
]
},
{
"id": "recipe_063",
"type": "recipe",
"title": "Lemon Garlic Tilapia",
"author": "Sea Breeze Kitchen",
"image_url": "https://images.unsplash.com/photo-1583118289889-f9e5ee78c82a?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxMZW1vbiUyMEdhcmxpYyUyMFRpbGFwaWF8ZW58MHx8fHwxNzcwNDg1MTY5fDA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "15 mins",
"calories": 180,
"protein": 26,
"carbs": 0,
"fat": 8,
"ingredients": [
"1 Tilapia Fillet",
"1 tbsp Butter",
"1 clove Garlic, minced",
"1/2 Lemon (juice)",
"1 tbsp Parsley",
"Salt & Pepper"
],
"instructions": [
"1. Melt butter in a skillet over medium heat.",
"2. Add garlic and cook for 1 minute.",
"3. Season fish and pan-sear for 3-4 minutes per side.",
"4. Drizzle with lemon juice and garnish with parsley."
]
},
{
"id": "recipe_064",
"type": "recipe",
"title": "Balsamic Glazed Chicken",
"author": "Chef CalDef",
"image_url": "https://images.unsplash.com/photo-1606728035253-49e8a23146de?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 310,
"protein": 35,
"carbs": 12,
"fat": 10,
"ingredients": [
"200g Chicken Breast",
"2 tbsp Balsamic Vinegar",
"1 tsp Honey",
"1 clove Garlic, minced",
"1 tsp Olive Oil",
"Italian Herbs"
],
"instructions": [
"1. Whisk vinegar, honey, garlic, and herbs.",
"2. Sear chicken in oil until browned.",
"3. Pour glaze over chicken.",
"4. Simmer covered until chicken is cooked and glaze thickens."
]
},
{
"id": "recipe_065",
"type": "recipe",
"title": "Beet & Goat Cheese Salad",
"author": "Healthy Eats",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 260,
"protein": 10,
"carbs": 18,
"fat": 16,
"ingredients": [
"2 cups Arugula",
"2 cooked Beets, cubed",
"1 tbsp Goat Cheese, crumbled",
"1 tbsp Walnuts, chopped",
"1 tbsp Balsamic Vinaigrette"
],
"instructions": [
"1. Place arugula in a bowl.",
"2. Top with beets, goat cheese, and walnuts.",
"3. Drizzle with vinaigrette.",
"4. Toss lightly to combine."
]
},
{
"id": "recipe_066",
"type": "recipe",
"title": "Red Lentil Dal",
"author": "Plant Power",
"image_url": "https://images.unsplash.com/photo-1545093149-618ce3bcf49d?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 300,
"protein": 18,
"carbs": 40,
"fat": 6,
"ingredients": [
"1/2 cup Red Lentils, rinsed",
"1/4 cup Coconut Milk (Light)",
"1/2 Onion, diced",
"1 tsp Turmeric",
"1 tsp Cumin",
"Cilantro"
],
"instructions": [
"1. Saut\u00e9 onion with spices until fragrant.",
"2. Add lentils and 1.5 cups water.",
"3. Simmer for 20 minutes until lentils break down.",
"4. Stir in coconut milk and serve with cilantro."
]
},
{
"id": "recipe_067",
"type": "recipe",
"title": "Apple & Almond Butter Snack",
"author": "Quick & Lean",
"image_url": "https://images.unsplash.com/photo-1568901346375-23c9450c58cd?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 210,
"protein": 5,
"carbs": 25,
"fat": 12,
"ingredients": [
"1 Medium Apple, sliced",
"1 tbsp Almond Butter (No added sugar)",
"Dash of Cinnamon"
],
"instructions": [
"1. Slice the apple into wedges.",
"2. Dip into almond butter.",
"3. Sprinkle with a dash of cinnamon for extra flavor."
]
},
{
"id": "recipe_068",
"type": "recipe",
"title": "Beef & Pepper Stir-Fry",
"author": "Wok This Way",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 340,
"protein": 30,
"carbs": 12,
"fat": 18,
"ingredients": [
"150g Lean Beef strips",
"1 Green Bell Pepper, sliced",
"1/2 Onion, sliced",
"1 tbsp Soy Sauce",
"1 tsp Ginger, grated",
"1 tsp Sesame Oil"
],
"instructions": [
"1. Heat sesame oil in a wok.",
"2. Stir-fry beef until browned, remove.",
"3. Stir-fry peppers and onions until tender-crisp.",
"4. Return beef to pan, add soy sauce and ginger, toss."
]
},
{
"id": "recipe_069",
"type": "recipe",
"title": "Cajun Shrimp Foil Packets",
"author": "Grill Master",
"image_url": "https://images.unsplash.com/photo-1559742811-822873691df8?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 280,
"protein": 28,
"carbs": 18,
"fat": 10,
"ingredients": [
"150g Shrimp",
"1/2 Corn cob, cut into wheels",
"1/2 Zucchini, sliced",
"1 tbsp Olive Oil",
"1 tsp Cajun Seasoning",
"Aluminum Foil"
],
"instructions": [
"1. Preheat oven or grill to 400\u00b0F (200\u00b0C).",
"2. Toss shrimp and veggies with oil and seasoning.",
"3. Place in the center of a foil sheet and fold to seal.",
"4. Bake/Grill for 15-20 minutes."
]
},
{
"id": "recipe_070",
"type": "recipe",
"title": "Lean Turkey Meatloaf Slice",
"author": "Classic Kitchen",
"image_url": "https://images.unsplash.com/photo-1553530979-7ee52a2670c4?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 250,
"protein": 24,
"carbs": 12,
"fat": 10,
"ingredients": [
"1 slice Meatloaf (Made with Lean Turkey)",
"1/4 cup Rolled Oats (as binder)",
"1/4 Onion, minced",
"1 Egg White",
"1 tbsp Ketchup (Low Sugar)",
"Herbs"
],
"instructions": [
"1. Mix turkey, oats, onion, egg, and herbs. Bake loaf at 375\u00b0F for 40 mins.",
"2. This recipe counts for 1 slice (approx 150g).",
"3. Top with a thin layer of ketchup.",
"4. Serve warm."
]
},
{
"id": "recipe_071",
"type": "recipe",
"title": "Creamy Egg Salad Wraps",
"author": "Quick & Lean",
"image_url": "https://images.unsplash.com/photo-1628191010210-a59de33e5941?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 240,
"protein": 18,
"carbs": 4,
"fat": 16,
"ingredients": [
"2 Hard Boiled Eggs, chopped",
"1 tbsp Greek Yogurt",
"1 tsp Dijon Mustard",
"1/2 stalk Celery, finely diced",
"2 Large Romaine Leaves",
"Paprika"
],
"instructions": [
"1. Mix chopped eggs, yogurt, mustard, and celery in a bowl.",
"2. Season with salt, pepper, and paprika.",
"3. Spoon the mixture into the romaine leaves.",
"4. Serve chilled."
]
},
{
"id": "recipe_072",
"type": "recipe",
"title": "Pesto Baked Cod",
"author": "Sea Breeze Kitchen",
"image_url": "https://images.unsplash.com/photo-1467003909585-2f8a72700288?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 260,
"protein": 30,
"carbs": 2,
"fat": 14,
"ingredients": [
"1 Cod Fillet (6oz)",
"1 tbsp Basil Pesto",
"1/2 cup Cherry Tomatoes, halved",
"1 tbsp Lemon Juice",
"Salt & Pepper"
],
"instructions": [
"1. Preheat oven to 400\u00b0F (200\u00b0C).",
"2. Place cod in a baking dish.",
"3. Spread pesto over the top of the fish.",
"4. Scatter tomatoes around the fish.",
"5. Bake for 12-15 minutes until fish flakes easily."
]
},
{
"id": "recipe_073",
"type": "recipe",
"title": "Burger Salad Bowl",
"author": "Grill Master",
"image_url": "https://images.unsplash.com/photo-1568901346375-23c9450c58cd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 320,
"protein": 28,
"carbs": 8,
"fat": 18,
"ingredients": [
"150g Lean Ground Beef, cooked",
"2 cups Shredded Lettuce",
"1/4 cup Pickles, sliced",
"1/4 Red Onion, sliced",
"1 tbsp Mustard",
"1 tbsp Light Mayo"
],
"instructions": [
"1. Place lettuce in a large bowl.",
"2. Top with warm ground beef.",
"3. Add pickles and onions.",
"4. Drizzle with a mix of mustard and mayo as dressing."
]
},
{
"id": "recipe_074",
"type": "recipe",
"title": "Overnight Berry Chia Pudding",
"author": "Morning Boost",
"image_url": "https://images.unsplash.com/photo-1488477181946-6428a0291777?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins (plus overnight)",
"calories": 210,
"protein": 6,
"carbs": 24,
"fat": 10,
"ingredients": [
"3 tbsp Chia Seeds",
"1 cup Almond Milk (Unsweetened)",
"1/2 cup Raspberries or Strawberries",
"1 tsp Maple Syrup",
"Vanilla extract"
],
"instructions": [
"1. Mix chia seeds, milk, syrup, and vanilla in a jar.",
"2. Stir well to prevent clumping.",
"3. Top with berries.",
"4. Refrigerate overnight and enjoy in the morning."
]
},
{
"id": "recipe_075",
"type": "recipe",
"title": "Spicy Garlic Edamame",
"author": "Veggie Delight",
"image_url": "https://images.unsplash.com/photo-1713209338544-e70e73a9e2af?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 140,
"protein": 12,
"carbs": 10,
"fat": 6,
"ingredients": [
"1 cup Edamame (in pods), frozen",
"1 tsp Sesame Oil",
"1 clove Garlic, minced",
"1 tsp Chili Flakes",
"Sea Salt"
],
"instructions": [
"1. Boil or steam edamame according to package instructions.",
"2. Heat oil in a pan and saut\u00e9 garlic and chili flakes.",
"3. Toss the cooked edamame in the spicy oil.",
"4. Sprinkle with sea salt and serve warm."
]
},
{
"id": "recipe_076",
"type": "recipe",
"title": "Chicken & Broccoli Stir-Fry",
"author": "Wok This Way",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 290,
"protein": 35,
"carbs": 12,
"fat": 10,
"ingredients": [
"200g Chicken Breast, cubed",
"2 cups Broccoli florets",
"1 tbsp Soy Sauce",
"1 tsp Ginger, grated",
"1 tsp Sesame Oil",
"1 clove Garlic, minced"
],
"instructions": [
"1. Heat oil in a wok/pan.",
"2. Saut\u00e9 chicken until browned and cooked through.",
"3. Add broccoli and a splash of water to steam.",
"4. Stir in soy sauce, garlic, and ginger. Cook for 2 mins."
]
},
{
"id": "recipe_077",
"type": "recipe",
"title": "Zucchini Parmesan Fritters",
"author": "Low Carb Life",
"image_url": "https://images.unsplash.com/photo-1518779578993-ec3579fee39f?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 180,
"protein": 10,
"carbs": 8,
"fat": 12,
"ingredients": [
"1 large Zucchini, grated",
"1 Egg",
"1/4 cup Almond Flour",
"2 tbsp Parmesan Cheese",
"Cooking spray"
],
"instructions": [
"1. Squeeze excess water out of the grated zucchini.",
"2. Mix zucchini with egg, flour, and cheese.",
"3. Form small patties.",
"4. Pan-fry in a greased skillet for 3-4 mins per side until golden."
]
},
{
"id": "recipe_078",
"type": "recipe",
"title": "Greek Chicken Salad",
"author": "Healthy Eats",
"image_url": "https://images.unsplash.com/photo-1540189549336-e6e99c3679fe?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 340,
"protein": 32,
"carbs": 10,
"fat": 18,
"ingredients": [
"150g Grilled Chicken Breast, sliced",
"1 cup Cucumber, chopped",
"1/2 cup Cherry Tomatoes",
"1/4 cup Red Onion",
"5 Kalamata Olives",
"1 tbsp Feta Cheese",
"1 tsp Olive Oil"
],
"instructions": [
"1. Combine cucumber, tomatoes, onion, and olives in a bowl.",
"2. Top with grilled chicken slices.",
"3. Sprinkle feta cheese.",
"4. Drizzle with olive oil and a pinch of oregano."
]
},
{
"id": "recipe_079",
"type": "recipe",
"title": "Shrimp & Asparagus Saut\u00e9",
"author": "Sea Breeze Kitchen",
"image_url": "https://images.unsplash.com/photo-1565557623262-b51c2513a641?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 220,
"protein": 28,
"carbs": 6,
"fat": 8,
"ingredients": [
"150g Shrimp, peeled",
"1 bunch Asparagus, trimmed and cut",
"1 tbsp Olive Oil",
"1 clove Garlic, minced",
"Lemon zest",
"Red pepper flakes"
],
"instructions": [
"1. Heat oil in a skillet.",
"2. Add asparagus and cook for 3-4 minutes.",
"3. Add shrimp, garlic, and pepper flakes.",
"4. Cook until shrimp is pink (approx 3 mins). Finish with lemon zest."
]
},
{
"id": "recipe_080",
"type": "recipe",
"title": "Peanut Butter Oatmeal Bowl",
"author": "Morning Boost",
"image_url": "https://plus.unsplash.com/premium_photo-1699471948808-674cb39a62f2?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 350,
"protein": 12,
"carbs": 45,
"fat": 14,
"ingredients": [
"1/2 cup Rolled Oats",
"1 cup Water or Almond Milk",
"1 tbsp Natural Peanut Butter",
"1/2 Banana, sliced",
"Cinnamon"
],
"instructions": [
"1. Cook oats in liquid until soft and creamy.",
"2. Stir in cinnamon.",
"3. Top with sliced banana.",
"4. Swirl in the peanut butter while warm."
]
},
{
"id": "recipe_081",
"type": "recipe",
"title": "Chicken Tinola (Ginger Soup)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 280,
"protein": 30,
"carbs": 8,
"fat": 12,
"ingredients": [
"200g Chicken Breast, sliced",
"1 cup Green Papaya or Chayote (Sayote), wedges",
"1 cup Malunggay or Spinach leaves",
"1 tbsp Ginger, julienned",
"1/2 Onion, chopped",
"Fish sauce (Patis) to taste"
],
"instructions": [
"1. Saut\u00e9 onion, garlic, and ginger until fragrant.",
"2. Add chicken and cook until it turns white.",
"3. Pour in water (or rice washing) and bring to a boil.",
"4. Add papaya/sayote and simmer until tender.",
"5. Turn off heat and stir in malunggay leaves."
]
},
{
"id": "recipe_082",
"type": "recipe",
"title": "Sinigang na Hipon (Shrimp Sour Soup)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1559742811-822873691df8?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 220,
"protein": 25,
"carbs": 15,
"fat": 4,
"ingredients": [
"150g Shrimp (shell on)",
"1 cup Kangkong (Water Spinach)",
"1/2 cup Radish, sliced",
"2 Tomatoes, quartered",
"1 pack Tamarind Soup Base (or fresh tamarind)",
"1 Siling Haba (Long green chili)"
],
"instructions": [
"1. Boil water with tomatoes and onions.",
"2. Add radish and simmer until slightly soft.",
"3. Add shrimp and tamarind mix.",
"4. Add kangkong and green chili just before turning off the heat to keep veggies crisp."
]
},
{
"id": "recipe_083",
"type": "recipe",
"title": "Tortang Talong (Eggplant Omelet)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1633383075531-2d44cc15268d?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 240,
"protein": 14,
"carbs": 12,
"fat": 15,
"ingredients": [
"2 Asian Eggplants",
"2 Eggs, beaten",
"Salt & Pepper",
"1 tsp Oil for frying",
"Soy sauce (for dipping)"
],
"instructions": [
"1. Grill or boil eggplants until soft; peel off the skin.",
"2. Flatten the eggplant meat with a fork.",
"3. Dip eggplant into the beaten egg mixture.",
"4. Pan-fry with minimal oil until golden brown on both sides."
]
},
{
"id": "recipe_084",
"type": "recipe",
"title": "Chicken Adobo (Skinless)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1606728035253-49e8a23146de?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 310,
"protein": 35,
"carbs": 6,
"fat": 14,
"ingredients": [
"200g Chicken Breast or Thigh (skin removed)",
"1/4 cup Soy Sauce",
"1/4 cup Vinegar",
"3 Bay Leaves",
"1 tsp Peppercorns",
"4 cloves Garlic, crushed"
],
"instructions": [
"1. Marinate chicken in soy sauce, vinegar, garlic, and pepper for 30 mins.",
"2. Simmer chicken in the marinade (add water if needed) until tender.",
"3. Remove chicken and sear in a separate pan for texture.",
"4. Reduce the sauce until thickened and pour over chicken."
]
},
{
"id": "recipe_085",
"type": "recipe",
"title": "Cauliflower Arroz Caldo",
"author": "Low Carb Pinoy",
"image_url": "https://images.unsplash.com/photo-1543362906-acfc16c67564?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 250,
"protein": 28,
"carbs": 10,
"fat": 8,
"ingredients": [
"2 cups Cauliflower Rice",
"150g Chicken Breast, shredded",
"1 tbsp Ginger, minced",
"1 tbsp Garlic, toasted",
"1 Hard Boiled Egg",
"Fish sauce and Calamansi"
],
"instructions": [
"1. Saut\u00e9 ginger and onion until fragrant.",
"2. Add chicken and cook through.",
"3. Add cauliflower rice and chicken broth.",
"4. Simmer for 10 minutes.",
"5. Top with boiled egg, toasted garlic, and spring onions."
]
},
{
"id": "recipe_086",
"type": "recipe",
"title": "Gising-Gising (Low Fat)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1563379926898-05f4575a45d8?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 290,
"protein": 20,
"carbs": 12,
"fat": 18,
"ingredients": [
"2 cups Winged Beans (Sigarilyas) or Green Beans, chopped",
"100g Ground Lean Pork or Turkey",
"1/2 cup Light Coconut Milk",
"2 Thai Chili Peppers (Siling Labuyo)",
"1 tsp Shrimp Paste (Bagoong)"
],
"instructions": [
"1. Saut\u00e9 onion, garlic, and ground meat.",
"2. Add shrimp paste and cook for 1 minute.",
"3. Pour in light coconut milk and bring to a boil.",
"4. Add beans and chili. Simmer until sauce reduces and beans are tender."
]
},
{
"id": "recipe_087",
"type": "recipe",
"title": "Ampalaya with Egg & Shrimp",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1560155016-bd4879ae8f21?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 210,
"protein": 18,
"carbs": 12,
"fat": 10,
"ingredients": [
"1 Bitter Melon (Ampalaya), sliced thinly",
"1 Egg, beaten",
"100g Small Shrimp, peeled",
"1 Tomato, chopped",
"1/2 Onion, chopped",
"Salt to taste"
],
"instructions": [
"1. Soak ampalaya in water with salt for 10 mins to reduce bitterness, then rinse.",
"2. Saut\u00e9 onion, tomato, and shrimp.",
"3. Add ampalaya and stir-fry for 3 minutes.",
"4. Pour in beaten egg and scramble until set."
]
},
{
"id": "recipe_088",
"type": "recipe",
"title": "Kinilaw na Tuna (Filipino Ceviche)",
"author": "Island Fresh",
"image_url": "https://images.unsplash.com/photo-1612426357506-8b66a851fbe6?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxLaW5pbGF3JTIwbmElMjBUdW5hJTIwJTI4RmlsaXBpbm8lMjBDZXZpY2hlJTI5fGVufDB8fHx8MTc3MDQ4NTE3Mnww&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "15 mins",
"calories": 230,
"protein": 35,
"carbs": 6,
"fat": 6,
"ingredients": [
"200g Fresh Tuna Sashimi grade, cubed",
"1/2 cup Vinegar (Cane or Coconut)",
"1 thumb Ginger, minced",
"1 Red Onion, chopped",
"2 Calamansi or Lime (juice)",
"Chili peppers"
],
"instructions": [
"1. Wash tuna cubes with a little vinegar, then drain.",
"2. In a bowl, mix tuna with remaining vinegar, calamansi juice, ginger, and onion.",
"3. Season with salt, pepper, and chilies.",
"4. Chill for 10-15 minutes before serving (don't over-soak or fish gets tough)."
]
},
{
"id": "recipe_089",
"type": "recipe",
"title": "Pinakbet (Seafood Version)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 260,
"protein": 18,
"carbs": 24,
"fat": 8,
"ingredients": [
"2 cups Mixed Veggies (Squash, Okra, String Beans, Eggplant, Bitter Melon)",
"100g Shrimp",
"1 tsp Shrimp Paste (Bagoong)",
"1 Tomato, chopped",
"1/2 cup Water"
],
"instructions": [
"1. Saut\u00e9 garlic, onion, tomato, and shrimp paste.",
"2. Add squash and water; simmer until slightly soft.",
"3. Add remaining vegetables and shrimp.",
"4. Cover and steam until vegetables are cooked but not mushy."
]
},
{
"id": "recipe_090",
"type": "recipe",
"title": "Bangus Sisig (Milkfish)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1621996346565-e3dbc646d9a9?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 300,
"protein": 32,
"carbs": 5,
"fat": 16,
"ingredients": [
"1 Bangus (Milkfish), fried and flaked",
"1 large Onion, minced",
"2 Green Chilies, chopped",
"1 tbsp Soy Sauce",
"1 tbsp Calamansi Juice",
"1 tsp Mayonnaise (optional, for creaminess)"
],
"instructions": [
"1. Fry the bangus until crispy, remove bones, and flake the meat.",
"2. Saut\u00e9 onions and chilies until soft.",
"3. Add flaked bangus and soy sauce.",
"4. Off heat, stir in calamansi and mayonnaise.",
"5. Serve hot (sizzling plate if available)."
]
},
{
"id": "recipe_091",
"type": "recipe",
"title": "Ginisang Monggo (Mung Bean Stew)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 260,
"protein": 18,
"carbs": 35,
"fat": 6,
"ingredients": [
"1 cup Mung Beans, boiled until soft",
"100g Shrimp, peeled",
"1 cup Spinach or Malunggay",
"1 Tomato, chopped",
"1 Onion, chopped",
"1 tbsp Fish Sauce"
],
"instructions": [
"1. Saut\u00e9 garlic, onion, and tomato.",
"2. Add shrimp and cook until pink.",
"3. Add boiled mung beans and water/broth.",
"4. Simmer for 10 minutes to thicken.",
"5. Stir in spinach/malunggay just before serving."
]
},
{
"id": "recipe_092",
"type": "recipe",
"title": "Chicken Inasal (Grilled Chicken)",
"author": "Island Fresh",
"image_url": "https://images.unsplash.com/photo-1598514983318-2f64f8f4796c?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins (plus marinade)",
"calories": 290,
"protein": 32,
"carbs": 4,
"fat": 14,
"ingredients": [
"2 Chicken Thighs (Skinless/Boneless)",
"1 stalk Lemongrass, pounded",
"2 tbsp Vinegar",
"1 tbsp Calamansi Juice",
"1 tbsp Annatto Oil (Atsuete)",
"Garlic & Ginger"
],
"instructions": [
"1. Marinate chicken in vinegar, calamansi, lemongrass, garlic, ginger, and salt for 3 hours.",
"2. Grill chicken over charcoal or in a pan.",
"3. Baste occasionally with a little annatto oil for color.",
"4. Serve with a side of vinegar and chili."
]
},
{
"id": "recipe_093",
"type": "recipe",
"title": "Tofu Sisig (High Protein)",
"author": "Low Carb Pinoy",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 240,
"protein": 18,
"carbs": 12,
"fat": 14,
"ingredients": [
"2 blocks Firm Tofu, cubed",
"1 Onion, minced",
"2 Green Chilies, chopped",
"1 tbsp Soy Sauce",
"1 tbsp Mayonnaise (Light) or Greek Yogurt",
"1 Calamansi"
],
"instructions": [
"1. Air fry or bake tofu cubes until crispy (avoid deep frying).",
"2. In a pan, saut\u00e9 onions and chilies.",
"3. Add crispy tofu and soy sauce.",
"4. Remove from heat and toss with mayo/yogurt and calamansi."
]
},
{
"id": "recipe_094",
"type": "recipe",
"title": "Nilagang Baka (Beef Soup)",
"author": "Comfort Bowl",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "60 mins",
"calories": 310,
"protein": 35,
"carbs": 15,
"fat": 10,
"ingredients": [
"200g Lean Beef chunks",
"2 cups Cabbage, chopped",
"1/2 Corn cob, cut into wheels",
"1 Potato, quartered",
"1 Onion",
"Peppercorns"
],
"instructions": [
"1. Boil beef with onion and peppercorns until tender (skim off scum).",
"2. Add corn and potato; simmer until soft.",
"3. Add cabbage and cook for 2 minutes.",
"4. Season with fish sauce."
]
},
{
"id": "recipe_095",
"type": "recipe",
"title": "Ginataang Kalabasa at Sitaw",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1505253716362-afaea1d3d1af?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 270,
"protein": 16,
"carbs": 22,
"fat": 14,
"ingredients": [
"1 cup Squash (Kalabasa), cubed",
"1 cup String Beans (Sitaw), cut",
"100g Shrimp, peeled",
"1/2 cup Coconut Milk (Light)",
"1 tbsp Ginger, sliced",
"Shrimp paste (optional)"
],
"instructions": [
"1. Saut\u00e9 garlic, onion, and ginger.",
"2. Add squash and coconut milk; simmer until squash is half-cooked.",
"3. Add string beans and shrimp.",
"4. Cook until veggies are tender and sauce thickens."
]
},
{
"id": "recipe_096",
"type": "recipe",
"title": "Fish Paksiw (Vinegar Stew)",
"author": "Island Fresh",
"image_url": "https://images.unsplash.com/photo-1559742811-822873691df8?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 200,
"protein": 28,
"carbs": 4,
"fat": 8,
"ingredients": [
"1 Milkfish (Bangus) or Tilapia, sliced",
"1/2 cup Vinegar",
"1 thumb Ginger, sliced",
"1 Eggplant, sliced",
"1 Bitter Melon, sliced",
"2 Green Chilies"
],
"instructions": [
"1. Arrange vegetables at the bottom of a pot.",
"2. Place fish on top.",
"3. Pour vinegar, water, ginger, garlic, salt, and pepper.",
"4. Cover and simmer without stirring for 15 minutes."
]
},
{
"id": "recipe_097",
"type": "recipe",
"title": "Ensaladang Talong (Eggplant Salad)",
"author": "Side Dish",
"image_url": "https://images.unsplash.com/photo-1518779578993-ec3579fee39f?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 120,
"protein": 4,
"carbs": 18,
"fat": 4,
"ingredients": [
"2 Asian Eggplants, grilled",
"1 Tomato, diced",
"1 Red Onion, diced",
"2 tbsp Vinegar",
"Salt & Pepper"
],
"instructions": [
"1. Grill eggplants until charred; peel skin.",
"2. Mash the eggplant flesh slightly.",
"3. Top with fresh tomato and onion.",
"4. Drizzle with vinegar, salt, and pepper."
]
},
{
"id": "recipe_098",
"type": "recipe",
"title": "Chicken Afritada (Tomato Stew)",
"author": "Classic Kitchen",
"image_url": "https://images.unsplash.com/photo-1695960682129-d35477676196?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxDaGlja2VuJTIwQWZyaXRhZGElMjAlMjhUb21hdG8lMjBTdGV3JTI5fGVufDB8fHx8MTc3MDQ4NTE3NXww&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "30 mins",
"calories": 320,
"protein": 30,
"carbs": 18,
"fat": 12,
"ingredients": [
"200g Chicken Breast, cubed",
"1/2 cup Tomato Sauce",
"1 Carrot, cubed",
"1 Potato, cubed",
"1/2 Bell Pepper, sliced",
"Peas (optional)"
],
"instructions": [
"1. Sear chicken pieces in a pot.",
"2. Add tomato sauce and water; simmer for 10 mins.",
"3. Add carrots and potatoes; cook until tender.",
"4. Add bell peppers and peas; simmer for 5 mins."
]
},
{
"id": "recipe_099",
"type": "recipe",
"title": "Adobong Kangkong (Water Spinach)",
"author": "Veggie Delight",
"image_url": "https://images.unsplash.com/photo-1614961909013-1e2212a2ca87?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 90,
"protein": 4,
"carbs": 8,
"fat": 5,
"ingredients": [
"1 bunch Kangkong (leaves and tender stalks)",
"2 tbsp Soy Sauce",
"1 tbsp Vinegar",
"4 cloves Garlic, minced",
"1 tsp Oil",
"Toasted Garlic bits"
],
"instructions": [
"1. Saut\u00e9 garlic until golden brown; remove half for garnish.",
"2. Add kangkong stalks first, then leaves.",
"3. Pour soy sauce and vinegar.",
"4. Simmer for 2 minutes (do not overcook). Top with toasted garlic."
]
},
{
"id": "recipe_100",
"type": "recipe",
"title": "Healthy Halo-Halo Chia Pudding",
"author": "Sweet Finish",
"image_url": "https://images.unsplash.com/photo-1563805042-7684c019e1cb?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins (plus chill)",
"calories": 240,
"protein": 6,
"carbs": 30,
"fat": 10,
"ingredients": [
"3 tbsp Chia Seeds",
"1 cup Coconut Milk (Light) or Almond Milk",
"1 drop Ube Extract",
"1 tbsp Jackfruit (Langka), sliced",
"1 tbsp Nata de Coco",
"1 tsp Sweetener"
],
"instructions": [
"1. Mix chia seeds, milk, sweetener, and ube extract.",
"2. Chill overnight to thicken.",
"3. Layer in a glass with jackfruit and nata de coco.",
"4. A healthy twist on the Filipino classic dessert!"
]
},
{
"id": "recipe_101",
"type": "recipe",
"title": "Bistek Tagalog (Lean Beef Steak)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1616428753235-946764d8a25c?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 32,
"carbs": 8,
"fat": 12,
"ingredients": [
"200g Lean Beef Sirloin, thinly sliced",
"1 large Red Onion, cut into rings",
"3 tbsp Soy Sauce",
"2 tbsp Calamansi Juice",
"1/2 tsp Black Pepper",
"1 tsp Olive Oil"
],
"instructions": [
"1. Marinate beef in soy sauce, calamansi, and pepper for 30 mins.",
"2. Pan-sear the onion rings until slightly soft, then remove.",
"3. In the same pan, sear beef slices until browned.",
"4. Pour in the marinade and simmer for 5 minutes.",
"5. Top with the onion rings and serve."
]
},
{
"id": "recipe_102",
"type": "recipe",
"title": "Korean Bibimbap (Cauliflower Rice)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1541014741259-de529411b96a?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 340,
"protein": 24,
"carbs": 18,
"fat": 16,
"ingredients": [
"1.5 cups Cauliflower Rice",
"100g Ground Lean Beef, saut\u00e9ed",
"1 Fried Egg",
"1/2 cup Spinach, blanched",
"1/2 cup Bean Sprouts",
"1 tbsp Gochujang (Korean chili paste)",
"Sesame oil"
],
"instructions": [
"1. Saut\u00e9 cauliflower rice until tender.",
"2. Arrange toppings (beef, spinach, sprouts) over the rice.",
"3. Place fried egg in the center.",
"4. Add a dollop of Gochujang and a drizzle of sesame oil.",
"5. Mix everything together before eating."
]
},
{
"id": "recipe_103",
"type": "recipe",
"title": "Japanese Oyakodon (Chicken & Egg Bowl)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1540648639573-8c848de23f0a?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 360,
"protein": 38,
"carbs": 30,
"fat": 10,
"ingredients": [
"150g Chicken Thigh (skinless), cubed",
"2 Eggs, beaten",
"1/2 Onion, sliced",
"1/2 cup Brown Rice or Shirataki Rice",
"1/4 cup Dashi stock",
"1 tbsp Soy Sauce",
"1 tsp Mirin"
],
"instructions": [
"1. Simmer dashi, soy sauce, mirin, and onions in a pan.",
"2. Add chicken and cook until white.",
"3. Pour beaten eggs over the chicken and cover.",
"4. Cook until eggs are set but slightly runny.",
"5. Serve over a small portion of rice."
]
},
{
"id": "recipe_104",
"type": "recipe",
"title": "Sundubu Jjigae (Soft Tofu Stew)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1574484284002-952d92456975?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 240,
"protein": 20,
"carbs": 12,
"fat": 10,
"ingredients": [
"1 tube Soft Tofu (Silken)",
"1/2 cup Kimchi, chopped",
"1 Egg",
"1/4 Zucchini, sliced",
"1 tbsp Gochugaru (Chili flakes)",
"1 tsp Sesame Oil",
"Green Onions"
],
"instructions": [
"1. Saut\u00e9 kimchi and chili flakes in sesame oil.",
"2. Add water or broth and bring to a boil.",
"3. Add zucchini and soft tofu (break it up slightly).",
"4. Crack an egg into the bubbling stew.",
"5. Garnish with green onions."
]
},
{
"id": "recipe_105",
"type": "recipe",
"title": "Chicken Binakol (Coconut Water Soup)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 290,
"protein": 28,
"carbs": 14,
"fat": 12,
"ingredients": [
"200g Chicken Breast, cubed",
"2 cups Coconut Water (pure)",
"1 cup Green Papaya, wedges",
"1 stalk Lemongrass, pounded",
"1 tbsp Ginger, sliced",
"Spinach leaves"
],
"instructions": [
"1. Simmer chicken, ginger, and lemongrass in coconut water.",
"2. Add papaya and cook until tender.",
"3. Season with a little fish sauce.",
"4. Stir in spinach leaves and serve hot. (Naturally sweet and hydrating)."
]
},
{
"id": "recipe_106",
"type": "recipe",
"title": "Tuna Tataki with Ponzu",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1501595091296-3aa970afb3ff?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 220,
"protein": 35,
"carbs": 4,
"fat": 6,
"ingredients": [
"150g Sashimi Grade Tuna Steak",
"1 tbsp Sesame Seeds",
"2 tbsp Ponzu Sauce",
"1/4 cup Daikon Radish, grated",
"Green Onions, chopped"
],
"instructions": [
"1. Coat tuna steak in sesame seeds.",
"2. Sear in a hot pan for 30-45 seconds per side (center should be raw).",
"3. Slice thinly.",
"4. Serve with grated daikon, green onions, and ponzu dipping sauce."
]
},
{
"id": "recipe_107",
"type": "recipe",
"title": "Japchae (Low Carb Shirataki)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1623961990059-28456d3cf258?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 180,
"protein": 12,
"carbs": 10,
"fat": 8,
"ingredients": [
"1 pack Shirataki Noodles (rinsed)",
"1/2 cup Spinach",
"1/4 Carrot, julienned",
"1/4 Onion, sliced",
"2 Shiitake Mushrooms, sliced",
"1 tbsp Soy Sauce",
"1 tsp Sesame Oil"
],
"instructions": [
"1. Pan-fry shirataki noodles to remove excess water.",
"2. Saut\u00e9 vegetables separately until tender.",
"3. Combine noodles and veggies in the pan.",
"4. Toss with soy sauce, sesame oil, and a pinch of sweetener.",
"5. Sprinkle with sesame seeds."
]
},
{
"id": "recipe_108",
"type": "recipe",
"title": "Spicy Laing (Shrimp & Taro Leaves)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1455619452474-d2be8b1e70cd?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 260,
"protein": 18,
"carbs": 14,
"fat": 15,
"ingredients": [
"2 cups Dried Taro Leaves",
"1 cup Light Coconut Milk",
"100g Shrimp, peeled",
"3 Thai Chilies, chopped",
"1 tbsp Ginger, minced",
"Onion & Garlic"
],
"instructions": [
"1. Combine coconut milk, ginger, garlic, onion, and chilies in a pot. Bring to boil.",
"2. Add dried taro leaves (do not stir for first 10 mins).",
"3. Simmer until leaves absorb the liquid.",
"4. Add shrimp and cook for another 5 minutes.",
"5. Season with salt or shrimp paste."
]
},
{
"id": "recipe_109",
"type": "recipe",
"title": "Miso Salmon & Asparagus",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1543339308-43e59d6b73a6?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 310,
"protein": 32,
"carbs": 8,
"fat": 15,
"ingredients": [
"1 Salmon Fillet (6oz)",
"1 tbsp White Miso Paste",
"1 tsp Mirin",
"1 tsp Soy Sauce",
"1 cup Asparagus spears"
],
"instructions": [
"1. Mix miso, mirin, and soy sauce to form a paste.",
"2. Coat the salmon fillet with the paste.",
"3. Place salmon and asparagus on a baking sheet.",
"4. Bake at 400\u00b0F (200\u00b0C) for 12-15 minutes."
]
},
{
"id": "recipe_110",
"type": "recipe",
"title": "Kimchi Fried 'Rice' (Quinoa)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1534422298391-e4f8c172dddb?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 280,
"protein": 12,
"carbs": 35,
"fat": 8,
"ingredients": [
"1 cup Cooked Quinoa",
"1/2 cup Kimchi, chopped",
"1/4 cup Kimchi Juice",
"1 Fried Egg",
"1 Green Onion, chopped",
"1 tsp Sesame Oil"
],
"instructions": [
"1. Heat pan and saut\u00e9 kimchi until fragrant.",
"2. Add cooked quinoa and kimchi juice.",
"3. Stir-fry for 3-5 minutes to blend flavors.",
"4. Drizzle with sesame oil.",
"5. Top with a fried egg and green onions."
]
},
{
"id": "recipe_111",
"type": "recipe",
"title": "Sarciadong Isda (Fish with Tomato & Egg)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1596797038530-2c107229654b?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 260,
"protein": 25,
"carbs": 8,
"fat": 14,
"ingredients": [
"1 Tilapia or Bangus fillet, pan-seared",
"2 Tomatoes, diced",
"1 Onion, minced",
"1 Egg, beaten",
"1 tbsp Fish Sauce",
"Green Onions"
],
"instructions": [
"1. Pan-sear the fish until cooked, set aside.",
"2. In the same pan, saut\u00e9 tomatoes and onions until soft.",
"3. Add water/broth and fish sauce. Bring to a simmer.",
"4. Stir in the beaten egg to create ribbons (like egg drop soup).",
"5. Pour sauce over the fish."
]
},
{
"id": "recipe_112",
"type": "recipe",
"title": "Korean Gyeran-Jjim (Steamed Egg)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1596797038530-2c107229654b?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 160,
"protein": 14,
"carbs": 2,
"fat": 10,
"ingredients": [
"2 Large Eggs",
"1/2 cup Water or Anchovy Broth",
"1 tsp Fish Sauce",
"1 Green Onion, chopped",
"Sesame Seeds",
"Salt"
],
"instructions": [
"1. Whisk eggs, broth, fish sauce, and salt in a heat-safe bowl (earthenware pot is traditional).",
"2. Steam the bowl in a pot of boiling water (covered) for 10-12 minutes.",
"3. The egg should puff up and become fluffy.",
"4. Garnish with green onions and sesame seeds."
]
},
{
"id": "recipe_113",
"type": "recipe",
"title": "Japanese Hiyayakko (Chilled Tofu)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 140,
"protein": 14,
"carbs": 6,
"fat": 7,
"ingredients": [
"1 block Silken Tofu, chilled",
"1 tbsp Soy Sauce",
"1 tsp Ginger, grated",
"1 Green Onion, sliced",
"Bonito Flakes (optional)"
],
"instructions": [
"1. Drain the tofu and place carefully on a plate.",
"2. Top with grated ginger and green onions.",
"3. Drizzle generously with soy sauce.",
"4. Top with bonito flakes if desired. Simple and refreshing."
]
},
{
"id": "recipe_114",
"type": "recipe",
"title": "Pesang Manok (Ginger Chicken Soup)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 280,
"protein": 30,
"carbs": 12,
"fat": 10,
"ingredients": [
"200g Chicken Breast, cubed",
"1 thumb Ginger, sliced",
"2 cups Bok Choy (Pechay)",
"1 Potato, quartered",
"Peppercorns",
"Fish Sauce"
],
"instructions": [
"1. Boil chicken with ginger, onion, and peppercorns.",
"2. Add potato and simmer until soft.",
"3. Season with fish sauce.",
"4. Add Bok Choy and cook for 1 minute.",
"5. Serve hot with a dipping sauce of miso or fish sauce."
]
},
{
"id": "recipe_115",
"type": "recipe",
"title": "Oi Muchim (Spicy Cucumber Salad)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1508910238952-0dfebf373ecf?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxPaSUyME11Y2hpbSUyMCUyOFNwaWN5JTIwQ3VjdW1iZXIlMjBTYWxhZCUyOXxlbnwwfHx8fDE3NzA0ODUxODB8MA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "10 mins",
"calories": 90,
"protein": 2,
"carbs": 14,
"fat": 3,
"ingredients": [
"1 Cucumber, sliced thinly",
"1 tbsp Gochugaru (Chili flakes)",
"1 tsp Sesame Oil",
"1 tsp Vinegar",
"1 tsp Sugar/Sweetener",
"Garlic, minced"
],
"instructions": [
"1. Mix cucumber with a pinch of salt, let sit for 5 mins, then drain excess water.",
"2. Toss cucumber with chili flakes, sesame oil, vinegar, sweetener, and garlic.",
"3. Serve as a side dish or snack."
]
},
{
"id": "recipe_116",
"type": "recipe",
"title": "Chicken Teriyaki Bowl (Sugar-Free)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1553530979-7ee52a2670c4?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 320,
"protein": 35,
"carbs": 10,
"fat": 12,
"ingredients": [
"200g Chicken Thigh, cubed",
"1 cup Broccoli, steamed",
"2 tbsp Soy Sauce",
"1 tbsp Mirin",
"1 tsp Monkfruit sweetener (or honey)",
"Sesame Seeds"
],
"instructions": [
"1. Pan-sear chicken until browned.",
"2. Mix soy sauce, mirin, and sweetener; pour over chicken.",
"3. Simmer until sauce glazes the chicken.",
"4. Serve over steamed broccoli (or rice if macros allow).",
"5. Sprinkle with sesame seeds."
]
},
{
"id": "recipe_117",
"type": "recipe",
"title": "Tortang Dulong (Silver Fish Omelet)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1543362906-acfc16c67564?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 210,
"protein": 18,
"carbs": 2,
"fat": 14,
"ingredients": [
"1/2 cup Dulong (Silver fish), washed",
"2 Eggs, beaten",
"1 Green Onion, chopped",
"1 tsp Garlic Powder",
"Salt & Pepper",
"Cooking spray"
],
"instructions": [
"1. Mix dulong, eggs, onions, and spices in a bowl.",
"2. Heat a non-stick pan with cooking spray.",
"3. Pour mixture and cook until golden brown on both sides.",
"4. Serve with vinegar dip."
]
},
{
"id": "recipe_118",
"type": "recipe",
"title": "Beef Bulgogi Lettuce Wraps",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1623348398246-882260714c33?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 340,
"protein": 32,
"carbs": 12,
"fat": 16,
"ingredients": [
"200g Lean Beef (Top round), thinly sliced",
"2 tbsp Soy Sauce",
"1 tbsp Pear or Apple puree (tenderizer)",
"1 tsp Sesame Oil",
"4 Large Lettuce Leaves",
"Kimchi"
],
"instructions": [
"1. Marinate beef in soy sauce, fruit puree, garlic, and sesame oil for 15 mins.",
"2. Stir-fry beef on high heat until cooked and caramelized.",
"3. Place beef inside lettuce leaves.",
"4. Top with a piece of kimchi and wrap."
]
},
{
"id": "recipe_119",
"type": "recipe",
"title": "Sashimi Salad Bowl",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 280,
"protein": 24,
"carbs": 12,
"fat": 14,
"ingredients": [
"100g Fresh Salmon or Tuna Sashimi, cubed",
"2 cups Mixed Greens",
"1/4 Avocado, sliced",
"1/4 Cucumber, sliced",
"1 tbsp Soy Sauce based dressing",
"Seaweed strips (Nori)"
],
"instructions": [
"1. Place greens in a bowl.",
"2. Arrange sashimi, avocado, and cucumber on top.",
"3. Drizzle with dressing.",
"4. Garnish with nori strips."
]
},
{
"id": "recipe_120",
"type": "recipe",
"title": "Chicken Sotanghon Soup (Glass Noodles)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 250,
"protein": 20,
"carbs": 30,
"fat": 6,
"ingredients": [
"50g Sotanghon (Mung bean threads)",
"150g Chicken Breast, shredded",
"1 Carrot, julienned",
"1 stalk Celery, chopped",
"Annatto oil (optional for color)",
"Garlic & Onion"
],
"instructions": [
"1. Soak noodles in water until soft, then drain.",
"2. Saut\u00e9 garlic and onion.",
"3. Add chicken and vegetables; cook for 3 minutes.",
"4. Add chicken broth and bring to a boil.",
"5. Add noodles and simmer for 5 minutes. Garnish with toasted garlic."
]
},
{
"id": "recipe_121",
"type": "recipe",
"title": "Ensaladang Mangga (Green Mango Salad)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1601004890684-d8cbf643f5f2?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 90,
"protein": 2,
"carbs": 18,
"fat": 0,
"ingredients": [
"1 Green Mango (unripe), julienned or cubed",
"1 Tomato, diced",
"1 Red Onion, diced",
"1 tbsp Bagoong (Shrimp paste) - use sparingly",
"Salt & Pepper"
],
"instructions": [
"1. Combine mango, tomato, and onion in a bowl.",
"2. Toss gently to mix.",
"3. Top with a small amount of bagoong (shrimp paste) for that umami kick.",
"4. Serve as a side dish to grilled fish or chicken."
]
},
{
"id": "recipe_122",
"type": "recipe",
"title": "Korean Miyeok-guk (Beef Seaweed Soup)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 180,
"protein": 15,
"carbs": 8,
"fat": 8,
"ingredients": [
"1/2 cup Dried Seaweed (soaked)",
"100g Lean Beef, minced",
"1 tsp Sesame Oil",
"1 tbsp Soy Sauce",
"1 tsp Garlic, minced",
"Water"
],
"instructions": [
"1. Soak seaweed in water until expanded, then drain and cut.",
"2. Saut\u00e9 beef and garlic in sesame oil.",
"3. Add seaweed and soy sauce; stir-fry for 2 mins.",
"4. Add water and simmer for 20 minutes until the soup is milky and rich."
]
},
{
"id": "recipe_123",
"type": "recipe",
"title": "Japanese Yakitori (Chicken & Scallion)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1705803432022-f6145988c5d0?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxKYXBhbmVzZSUyMFlha2l0b3JpJTIwJTI4Q2hpY2tlbiUyMHxlbnwwfHx8fDE3NzA0ODUxODN8MA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "20 mins",
"calories": 240,
"protein": 28,
"carbs": 6,
"fat": 10,
"ingredients": [
"200g Chicken Thigh (skinless), cubed",
"2 stalks Leeks or Green Onions (white parts)",
"2 tbsp Soy Sauce",
"1 tbsp Mirin",
"1 tbsp Sake (optional)",
"1 tsp Sweetener"
],
"instructions": [
"1. Alternate chicken cubes and leek pieces on skewers.",
"2. Simmer soy sauce, mirin, sake, and sweetener to make a glaze.",
"3. Grill skewers, brushing with glaze every few minutes.",
"4. Cook until chicken is charred and cooked through."
]
},
{
"id": "recipe_124",
"type": "recipe",
"title": "Ginataang Langka (Unripe Jackfruit)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1546833999-b9f5816029bd?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 220,
"protein": 12,
"carbs": 24,
"fat": 10,
"ingredients": [
"2 cups Unripe Jackfruit, sliced",
"1/2 cup Coconut Milk (Light)",
"100g Shrimp or Smoked Fish flakes",
"1 Onion, chopped",
"1 Green Chili",
"Ginger & Garlic"
],
"instructions": [
"1. Saut\u00e9 aromatics (onion, garlic, ginger).",
"2. Add jackfruit and a little water; simmer until soft.",
"3. Add coconut milk and shrimp.",
"4. Simmer until the sauce thickens and jackfruit is tender (texture is like pulled pork)."
]
},
{
"id": "recipe_125",
"type": "recipe",
"title": "Chamchi Kimchi Jjigae (Tuna Stew)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1574484284002-952d92456975?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 210,
"protein": 24,
"carbs": 12,
"fat": 6,
"ingredients": [
"1 can Tuna (in water), drained",
"1 cup Aged Kimchi",
"1/2 block Tofu, sliced",
"1 Green Onion",
"1 tsp Gochugaru (Chili flakes)",
"Water or Anchovy broth"
],
"instructions": [
"1. Saut\u00e9 kimchi in a pot (no oil needed if using non-stick, or use spray).",
"2. Add broth and kimchi juice.",
"3. Add tuna and chili flakes.",
"4. Top with tofu slices and simmer for 10 minutes."
]
},
{
"id": "recipe_126",
"type": "recipe",
"title": "Sunomono (Cucumber Salad)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1606509652157-5552db94d133?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 80,
"protein": 2,
"carbs": 10,
"fat": 0,
"ingredients": [
"1 Japanese Cucumber, thinly sliced",
"1 tsp Dried Wakame (Seaweed), rehydrated",
"2 tbsp Rice Vinegar",
"1 tsp Soy Sauce",
"1 tsp Sugar/Sweetener",
"Sesame Seeds"
],
"instructions": [
"1. Slice cucumber thinly and salt lightly; squeeze out water.",
"2. Mix vinegar, soy sauce, and sweetener.",
"3. Toss cucumber and seaweed with the dressing.",
"4. Garnish with sesame seeds. A perfect fat-free side."
]
},
{
"id": "recipe_127",
"type": "recipe",
"title": "Skinless Longganisa (Homemade)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1640965078800-7153f579c10a?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxTa2lubGVzcyUyMExvbmdnYW5pc2ElMjAlMjhIb21lbWFkZSUyOXxlbnwwfHx8fDE3NzA0ODUxODV8MA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "30 mins (plus cure)",
"calories": 260,
"protein": 30,
"carbs": 8,
"fat": 12,
"ingredients": [
"200g Ground Lean Pork or Chicken",
"1 head Garlic, minced (lots of garlic!)",
"1 tbsp Vinegar",
"1 tbsp Soy Sauce",
"1 tbsp Muscovado Sugar or Sweetener alternative",
"Black Pepper"
],
"instructions": [
"1. Mix all ingredients thoroughly in a bowl.",
"2. Shape into small sausages (no casing needed).",
"3. Refrigerate for at least 1 hour to cure.",
"4. Pan-fry with a little water first, then let the water evaporate to brown the meat."
]
},
{
"id": "recipe_128",
"type": "recipe",
"title": "Korean Muguk (Beef Radish Soup)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 200,
"protein": 22,
"carbs": 10,
"fat": 8,
"ingredients": [
"150g Beef Brisket or Flank, chopped",
"1.5 cups Korean Radish (Mu), sliced into squares",
"1 stalk Green Onion",
"1 tsp Garlic, minced",
"1 tbsp Soy Sauce (Soup soy sauce)",
"Water"
],
"instructions": [
"1. Saut\u00e9 beef and radish with garlic for 3 minutes.",
"2. Add water and skim off any foam that rises.",
"3. Simmer for 20 minutes until radish is translucent.",
"4. Season with soy sauce and salt. Add green onions at the end."
]
},
{
"id": "recipe_129",
"type": "recipe",
"title": "Chawanmushi (Steamed Egg Custard)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1510693206972-df098062cb71?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 150,
"protein": 14,
"carbs": 4,
"fat": 8,
"ingredients": [
"2 Eggs",
"1 cup Dashi Stock (cool)",
"1 tsp Soy Sauce",
"2 Shrimp, peeled",
"2 Shiitake Mushrooms, sliced",
"1 slice Chicken Breast"
],
"instructions": [
"1. Whisk eggs gently (do not create foam) and mix with dashi and soy sauce.",
"2. Strain the egg mixture through a sieve.",
"3. Place shrimp, chicken, and mushroom in a cup/bowl.",
"4. Pour egg mixture over.",
"5. Steam on low heat for 15 minutes until set like pudding."
]
},
{
"id": "recipe_130",
"type": "recipe",
"title": "Chicken Halang-Halang (Spicy Coconut)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 300,
"protein": 28,
"carbs": 8,
"fat": 15,
"ingredients": [
"200g Chicken Breast, cubed",
"1/2 cup Coconut Milk (Light)",
"1 stalk Lemongrass, pounded",
"3 Thai Chilies, chopped",
"1 cup Papaya or Chayote",
"Ginger & Onion"
],
"instructions": [
"1. Saut\u00e9 ginger, onion, and chicken.",
"2. Add water and lemongrass; simmer until chicken is cooked.",
"3. Add papaya and chilies.",
"4. Pour in coconut milk and simmer until reduced and creamy."
]
},
{
"id": "recipe_131",
"type": "recipe",
"title": "Kongnamul Muchim (Bean Sprout Salad)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 80,
"protein": 6,
"carbs": 8,
"fat": 4,
"ingredients": [
"2 cups Soybean Sprouts",
"1 tsp Garlic, minced",
"1 tsp Sesame Oil",
"1 tsp Sesame Seeds",
"Green Onion",
"Salt"
],
"instructions": [
"1. Blanch bean sprouts in boiling water for 3-4 minutes (keep lid on).",
"2. Drain and rinse with cold water.",
"3. Mix with garlic, sesame oil, seeds, onion, and salt.",
"4. Serve chilled."
]
},
{
"id": "recipe_132",
"type": "recipe",
"title": "Nasu Dengaku (Miso Glazed Eggplant)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1518779578993-ec3579fee39f?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 6,
"carbs": 22,
"fat": 6,
"ingredients": [
"1 large Eggplant, halved lengthwise",
"2 tbsp Miso Paste",
"1 tbsp Mirin",
"1 tsp Sugar/Sweetener",
"Sesame Seeds",
"Cooking spray"
],
"instructions": [
"1. Score the flesh of the eggplant in a diamond pattern.",
"2. Spray with oil and bake/air fry at 400\u00b0F (200\u00b0C) for 15 mins.",
"3. Mix miso, mirin, and sweetener.",
"4. Brush glaze onto eggplant and broil for 2-3 mins until bubbly."
]
},
{
"id": "recipe_133",
"type": "recipe",
"title": "Pork Nilaga (Lean)",
"author": "Comfort Bowl",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 310,
"protein": 30,
"carbs": 15,
"fat": 12,
"ingredients": [
"200g Pork Tenderloin (very lean), cubed",
"2 cups Cabbage",
"1 Potato, quartered",
"1 Onion",
"Peppercorns",
"Fish Sauce"
],
"instructions": [
"1. Boil pork with onion and peppercorns until tender.",
"2. Add potatoes and cook until soft.",
"3. Add cabbage and simmer for 2 minutes.",
"4. Season with fish sauce. Using tenderloin cuts fat significantly."
]
},
{
"id": "recipe_134",
"type": "recipe",
"title": "Dakgalbi (Spicy Chicken Stir-Fry)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1596797038530-2c107229654b?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 330,
"protein": 32,
"carbs": 20,
"fat": 12,
"ingredients": [
"200g Chicken Thigh, cubed",
"1 cup Cabbage, chopped",
"1/2 Sweet Potato, sliced thinly",
"2 tbsp Gochujang (Chili paste)",
"1 tbsp Soy Sauce",
"Perilla leaves (optional)"
],
"instructions": [
"1. Marinate chicken in gochujang and soy sauce.",
"2. Heat pan and stir-fry chicken, cabbage, and sweet potato together.",
"3. Add a splash of water to steam the sweet potato.",
"4. Cook until sauce reduces and chicken is tender."
]
},
{
"id": "recipe_135",
"type": "recipe",
"title": "Tuna Onigiri (Rice Ball)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 250,
"protein": 14,
"carbs": 40,
"fat": 2,
"ingredients": [
"1 cup Sushi Rice, cooked",
"1/2 can Tuna (in water), drained",
"1 tsp Soy Sauce",
"1 sheet Nori (Seaweed)",
"Salt"
],
"instructions": [
"1. Mix tuna with soy sauce (and a dab of yogurt/mayo if desired).",
"2. Wet hands with salted water.",
"3. Form rice into a triangle with the tuna filling in the center.",
"4. Wrap with Nori strip."
]
},
{
"id": "recipe_136",
"type": "recipe",
"title": "La Paz Batchoy (Healthy Version)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1603083544933-c40685dc4107?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 320,
"protein": 28,
"carbs": 35,
"fat": 8,
"ingredients": [
"150g Lean Pork Loin, sliced strips",
"1 cup Miki Noodles (or egg noodles)",
"2 cups Pork/Beef Broth",
"1 Raw Egg",
"Toasted Garlic",
"Green Onions"
],
"instructions": [
"1. Simmer pork strips in broth until tender.",
"2. Blanch noodles and place in a bowl.",
"3. Pour boiling broth and pork over the noodles.",
"4. Crack a raw egg on top (the hot broth cooks it).",
"5. Generously top with toasted garlic and green onions."
]
},
{
"id": "recipe_137",
"type": "recipe",
"title": "Dubu Jorim (Braised Tofu)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 18,
"carbs": 12,
"fat": 12,
"ingredients": [
"1 block Firm Tofu, sliced",
"2 tbsp Soy Sauce",
"1 tsp Gochugaru (Chili flakes)",
"1 tsp Garlic, minced",
"1 tsp Sesame Oil",
"Green Onion"
],
"instructions": [
"1. Pan-fry tofu slices until golden.",
"2. Mix soy sauce, chili flakes, garlic, water, and sesame oil.",
"3. Pour sauce over tofu and simmer until liquid reduces and coats the tofu.",
"4. Garnish with green onions."
]
},
{
"id": "recipe_138",
"type": "recipe",
"title": "Salmon Chirashi Bowl (Mini)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1501595091296-3aa970afb3ff?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 340,
"protein": 24,
"carbs": 35,
"fat": 10,
"ingredients": [
"100g Salmon Sashimi, sliced",
"1/2 cup Sushi Rice, seasoned",
"1/4 Avocado, sliced",
"1/4 Cucumber, sliced",
"Pickled Ginger",
"Wasabi"
],
"instructions": [
"1. Place seasoned rice in a bowl.",
"2. Artfully arrange salmon, avocado, and cucumber on top.",
"3. Add pickled ginger and a dab of wasabi.",
"4. Serve with soy sauce."
]
},
{
"id": "recipe_139",
"type": "recipe",
"title": "Bicol Express (Light Version)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1626804475297-411dbe6314f3?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 25,
"carbs": 8,
"fat": 16,
"ingredients": [
"200g Lean Pork, cubed",
"1 cup Green Chilies (Siling Haba), sliced",
"1/2 cup Coconut Milk (Light)",
"1 tbsp Shrimp Paste",
"Garlic & Onion"
],
"instructions": [
"1. Saut\u00e9 garlic, onion, and pork.",
"2. Add shrimp paste and cook for 1 minute.",
"3. Add chilies and coconut milk.",
"4. Simmer until pork is tender and sauce thickens. (Adjust chilies for spice tolerance)."
]
},
{
"id": "recipe_140",
"type": "recipe",
"title": "Soba Noodles with Dipping Sauce",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1554906216-ecef3551283b?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxTb2JhJTIwTm9vZGxlcyUyMHdpdGglMjBEaXBwaW5nJTIwU2F1Y2V8ZW58MHx8fHwxNzcwNDg1MTkwfDA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "10 mins",
"calories": 260,
"protein": 10,
"carbs": 48,
"fat": 2,
"ingredients": [
"1 bundle Buckwheat Soba Noodles",
"1/2 cup Tsuyu (Dipping Sauce)",
"1 Green Onion, chopped",
"Wasabi",
"Nori strips"
],
"instructions": [
"1. Boil soba noodles, drain, and rinse under cold water to stop cooking.",
"2. Place noodles on a bamboo mat or plate.",
"3. Top with nori strips.",
"4. Mix green onion and wasabi into the Tsuyu sauce and dip noodles to eat."
]
},
{
"id": "recipe_141",
"type": "recipe",
"title": "Tortang Kalabasa (Squash Fritters)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1596797038530-2c107229654b?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 8,
"carbs": 24,
"fat": 6,
"ingredients": [
"1 cup Squash (Kalabasa), grated",
"1 Egg, beaten",
"1/4 cup Cornstarch or Flour",
"1 Green Onion, chopped",
"Salt & Pepper",
"Cooking spray"
],
"instructions": [
"1. Squeeze excess water from the grated squash.",
"2. Mix squash with egg, flour, onions, salt, and pepper.",
"3. Form into small patties.",
"4. Pan-fry with minimal oil/cooking spray until crispy and golden."
]
},
{
"id": "recipe_142",
"type": "recipe",
"title": "Dakgomtang (Korean Chicken Soup)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 250,
"protein": 35,
"carbs": 4,
"fat": 10,
"ingredients": [
"1 Whole Chicken Breast (bone-in preferred for broth)",
"6 cloves Garlic",
"1 Onion",
"Green Onions (lots)",
"Black Pepper",
"Salt"
],
"instructions": [
"1. Boil chicken with garlic and onion for 30-40 mins until tender.",
"2. Remove chicken, shred the meat, and season it with salt, pepper, and chopped green onions.",
"3. Skim the fat off the broth.",
"4. Place shredded chicken back in the bowl and pour hot broth over it."
]
},
{
"id": "recipe_143",
"type": "recipe",
"title": "Maguro Zuke Don (Marinated Tuna Bowl)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1559742811-822873691df8?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins (plus marinade)",
"calories": 320,
"protein": 28,
"carbs": 40,
"fat": 4,
"ingredients": [
"100g Tuna Sashimi, sliced",
"2 tbsp Soy Sauce",
"1 tbsp Mirin",
"1 tsp Sake",
"1/2 cup Sushi Rice",
"Nori strips"
],
"instructions": [
"1. Mix soy sauce, mirin, and sake. Bring to boil briefly to evaporate alcohol, then cool.",
"2. Marinate tuna slices in the sauce for 10-15 minutes.",
"3. Place warm rice in a bowl.",
"4. Top with marinated tuna and nori strips. (The marinade 'cooks' the exterior slightly)."
]
},
{
"id": "recipe_144",
"type": "recipe",
"title": "Inihaw na Pusit (Grilled Squid)",
"author": "Island Fresh",
"image_url": "https://images.unsplash.com/photo-1599084993091-1cb5c0721cc6?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 30,
"carbs": 6,
"fat": 8,
"ingredients": [
"1 Large Squid (cleaned)",
"1 Tomato, diced",
"1 Onion, diced",
"1 tbsp Soy Sauce",
"1 Calamansi",
"Ginger, minced"
],
"instructions": [
"1. Mix tomato, onion, and ginger; stuff inside the squid body.",
"2. Secure with a toothpick.",
"3. Brush squid with soy sauce and calamansi mixture.",
"4. Grill for 3-5 minutes per side (do not overcook or it becomes rubbery)."
]
},
{
"id": "recipe_145",
"type": "recipe",
"title": "Gaji Namul (Steamed Eggplant Side)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1610970881699-44a5587cabec?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 90,
"protein": 2,
"carbs": 12,
"fat": 4,
"ingredients": [
"2 Asian Eggplants",
"1 tbsp Soy Sauce",
"1 tsp Sesame Oil",
"1 tsp Garlic, minced",
"1 Green Onion, chopped",
"Sesame Seeds"
],
"instructions": [
"1. Cut eggplant into strips and steam for 5-7 minutes until soft.",
"2. Let cool slightly and squeeze out excess water.",
"3. Tear eggplant into thinner strips by hand.",
"4. Toss with soy sauce, sesame oil, garlic, and onions."
]
},
{
"id": "recipe_146",
"type": "recipe",
"title": "Cabbage 'Yakisoba' (Low Carb)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1534422298391-e4f8c172dddb?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 210,
"protein": 12,
"carbs": 18,
"fat": 10,
"ingredients": [
"2 cups Cabbage, shredded (acts as noodles)",
"50g Pork or Chicken, sliced thin",
"1/4 Carrot, julienned",
"1 tbsp Yakisoba Sauce (or Worcestershire + Soy)",
"Pickled Ginger (Beni Shoga)"
],
"instructions": [
"1. Stir-fry meat until cooked.",
"2. Add carrots and shredded cabbage.",
"3. Stir-fry until cabbage is soft and noodle-like.",
"4. Add sauce and toss well.",
"5. Top with pickled ginger."
]
},
{
"id": "recipe_147",
"type": "recipe",
"title": "Suam na Mais (Filipino Corn Soup)",
"author": "Comfort Bowl",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 230,
"protein": 15,
"carbs": 28,
"fat": 6,
"ingredients": [
"1 cup White Corn kernels (shredded from cob)",
"100g Shrimp, peeled",
"1 cup Malunggay leaves or Spinach",
"1 Garlic clove, minced",
"1 Onion, chopped",
"Water or Shrimp broth"
],
"instructions": [
"1. Saut\u00e9 garlic and onion.",
"2. Add corn and cook for 2 minutes.",
"3. Add water/broth and simmer until corn is tender.",
"4. Add shrimp and leaves; cook for another 3 minutes."
]
},
{
"id": "recipe_148",
"type": "recipe",
"title": "Doenjang Jjigae (Soybean Stew)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 160,
"protein": 14,
"carbs": 14,
"fat": 6,
"ingredients": [
"2 tbsp Doenjang (Korean Soybean Paste)",
"1/2 block Tofu, cubed",
"1/2 Zucchini, sliced",
"1/2 Onion, chopped",
"1 Potato, diced small",
"Anchovy broth"
],
"instructions": [
"1. Dissolve soybean paste in boiling broth.",
"2. Add potato and onion; boil for 5 minutes.",
"3. Add zucchini and tofu.",
"4. Simmer until veggies are soft. (Probiotic rich!)"
]
},
{
"id": "recipe_149",
"type": "recipe",
"title": "Tamagoyaki (Japanese Rolled Omelet)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1563805042-7684c019e1cb?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 150,
"protein": 12,
"carbs": 4,
"fat": 10,
"ingredients": [
"2 Large Eggs",
"1 tsp Soy Sauce",
"1 tsp Mirin",
"1 tsp Sugar/Sweetener",
"Oil for pan"
],
"instructions": [
"1. Whisk eggs with soy sauce, mirin, and sweetener.",
"2. Heat a square pan (or round) with a little oil.",
"3. Pour a thin layer of egg, roll it up when set.",
"4. Pour another layer, roll the existing roll over it. Repeat."
]
},
{
"id": "recipe_150",
"type": "recipe",
"title": "Kinamunggayang Manok (Chicken Moringa)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1604543503253-156360341776?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 30,
"carbs": 5,
"fat": 14,
"ingredients": [
"200g Chicken, chopped",
"2 cups Malunggay (Moringa) leaves",
"1 cup Coconut Water (or plain water)",
"1 stalk Lemongrass",
"Garlic & Onion"
],
"instructions": [
"1. Saut\u00e9 garlic, onion, and chicken.",
"2. Add coconut water and lemongrass.",
"3. Simmer until chicken is fully cooked.",
"4. Turn off heat and stir in the heap of Malunggay leaves (superfood!)."
]
},
{
"id": "recipe_151",
"type": "recipe",
"title": "Cod en Papillote (French Style)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1604402925891-0facdabb7afe?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxDb2QlMjBlbiUyMFBhcGlsbG90ZSUyMCUyOEZyZW5jaCUyMFN0eWxlJTI5fGVufDB8fHx8MTc3MDQ4NTE5M3ww&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "25 mins",
"calories": 240,
"protein": 28,
"carbs": 8,
"fat": 10,
"ingredients": [
"150g Cod Fillet",
"1/2 Zucchini, thinly sliced",
"1 Lemon, sliced",
"1 tbsp Fresh Thyme",
"1 tsp Butter",
"1 tbsp White Wine (optional)"
],
"instructions": [
"1. Preheat oven to 400\u00b0F (200\u00b0C).",
"2. Place zucchini slices on a large piece of parchment paper.",
"3. Top with cod, lemon slices, thyme, and a small dot of butter.",
"4. Fold the paper to create a sealed pouch.",
"5. Bake for 15 minutes. The steam cooks the fish perfectly in its own juices."
]
},
{
"id": "recipe_152",
"type": "recipe",
"title": "Zucchini Noodle Aglio e Olio",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1551183053-bf91a1d81141?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 6,
"carbs": 12,
"fat": 14,
"ingredients": [
"2 Large Zucchinis, spiralized",
"3 cloves Garlic, thinly sliced",
"1 tsp Chili Flakes",
"1 tbsp Olive Oil",
"1 tbsp Parsley, chopped",
"1 tbsp Parmesan Cheese"
],
"instructions": [
"1. Heat olive oil in a pan over low heat.",
"2. Saut\u00e9 garlic slices and chili flakes until garlic is golden (do not burn).",
"3. Add zucchini noodles and toss for 2 minutes just to warm through.",
"4. Remove from heat, toss with parsley and parmesan.",
"5. Serve immediately while crisp."
]
},
{
"id": "recipe_153",
"type": "recipe",
"title": "Classic Ratatouille",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1606238013276-63c3f9ae25c7?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxDbGFzc2ljJTIwUmF0YXRvdWlsbGV8ZW58MHx8fHwxNzcwNDg1MTk1fDA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "45 mins",
"calories": 160,
"protein": 4,
"carbs": 22,
"fat": 7,
"ingredients": [
"1 Eggplant, cubed",
"1 Zucchini, sliced",
"1 Bell Pepper, chopped",
"2 Tomatoes, diced",
"1 tbsp Herbes de Provence",
"1 tbsp Olive Oil"
],
"instructions": [
"1. Saut\u00e9 onions and garlic in olive oil.",
"2. Add eggplant and peppers; cook until slightly soft.",
"3. Stir in zucchini and tomatoes.",
"4. Season with herbs, salt, and pepper.",
"5. Cover and simmer on low for 30 minutes until vegetables are meltingly tender."
]
},
{
"id": "recipe_154",
"type": "recipe",
"title": "Lemon Parsley Baked Seabass",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1735485462581-9b9e54d4cf6a?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxMZW1vbiUyMFBhcnNsZXklMjBCYWtlZCUyMFNlYWJhc3N8ZW58MHx8fHwxNzcwNDg1MTk1fDA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "20 mins",
"calories": 210,
"protein": 32,
"carbs": 2,
"fat": 8,
"ingredients": [
"150g Seabass Fillet",
"1/2 Lemon (juice and zest)",
"1 tbsp Fresh Parsley",
"1 tsp Garlic, minced",
"1 tsp Olive Oil",
"Capers"
],
"instructions": [
"1. Preheat oven to 375\u00b0F (190\u00b0C).",
"2. Mix oil, lemon, garlic, and parsley.",
"3. Rub the mixture over the fish.",
"4. Top with a few capers.",
"5. Bake for 12-15 minutes until opaque and tender."
]
},
{
"id": "recipe_155",
"type": "recipe",
"title": "Chicken Provencal",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 310,
"protein": 35,
"carbs": 10,
"fat": 14,
"ingredients": [
"200g Chicken Thigh (skinless)",
"1/2 cup Cherry Tomatoes",
"5 Kalamata Olives",
"1 clove Garlic, crushed",
"1/4 cup White Wine or Chicken Broth",
"Fresh Rosemary"
],
"instructions": [
"1. Brown chicken in a hot pan (using cooking spray).",
"2. Add garlic, tomatoes, and olives.",
"3. Pour in wine/broth and add rosemary.",
"4. Cover and simmer for 20 minutes until chicken is tender and sauce has reduced."
]
},
{
"id": "recipe_156",
"type": "recipe",
"title": "Turkey Meatball Marinara",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1595977233209-aadbe21490b6?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxUdXJrZXklMjBNZWF0YmFsbCUyME1hcmluYXJhfGVufDB8fHx8MTc3MDQ4NTE5N3ww&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "30 mins",
"calories": 280,
"protein": 30,
"carbs": 12,
"fat": 12,
"ingredients": [
"200g Ground Turkey (Lean)",
"1/4 cup Oat Bran (as binder)",
"1 Egg White",
"1 cup Marinara Sauce (no sugar added)",
"1 tsp Dried Basil",
"1 tsp Garlic Powder"
],
"instructions": [
"1. Mix turkey, oat bran, egg white, and spices. Form into balls.",
"2. Bake meatballs at 400\u00b0F for 15 minutes.",
"3. Simmer meatballs in marinara sauce for another 10 minutes.",
"4. Serve as is or over zucchini noodles."
]
},
{
"id": "recipe_157",
"type": "recipe",
"title": "Salade Ni\u00e7oise (Lean Version)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 340,
"protein": 26,
"carbs": 20,
"fat": 16,
"ingredients": [
"1 can Tuna in water, drained",
"1 cup Green Beans, blanched",
"1 Hard Boiled Egg",
"5 Cherry Tomatoes",
"2 Small Potatoes, boiled",
"1 tbsp Balsamic Vinaigrette"
],
"instructions": [
"1. Arrange greens, beans, and potatoes on a plate.",
"2. Top with tuna and halved boiled egg.",
"3. Add tomatoes and a few olives if desired.",
"4. Drizzle with a light vinaigrette."
]
},
{
"id": "recipe_158",
"type": "recipe",
"title": "Eggplant Involtini",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1579843692771-027a4a8fda48?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxFZ2dwbGFudCUyMEludm9sdGluaXxlbnwwfHx8fDE3NzA0ODUxOTl8MA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "30 mins",
"calories": 220,
"protein": 14,
"carbs": 14,
"fat": 12,
"ingredients": [
"1 Eggplant, sliced into thin planks",
"1/2 cup Ricotta (Part-skim)",
"1/4 cup Spinach, chopped",
"1/2 cup Marinara Sauce",
"1 tbsp Parmesan"
],
"instructions": [
"1. Grill eggplant slices until soft and pliable.",
"2. Mix ricotta and spinach.",
"3. Place a dollop of cheese on each eggplant slice and roll up.",
"4. Place in a dish with marinara and bake for 15 mins at 375\u00b0F.",
"5. Sprinkle with parmesan before serving."
]
},
{
"id": "recipe_159",
"type": "recipe",
"title": "Steak Frites (Low Calorie Hack)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1600891964092-4316c288032e?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 380,
"protein": 35,
"carbs": 25,
"fat": 14,
"ingredients": [
"150g Sirloin Steak (Lean)",
"1 large Daikon Radish or Jicama (for 'fries')",
"1 tsp Butter with Herbs",
"Salt & Pepper",
"Cooking spray"
],
"instructions": [
"1. Cut daikon into fry shapes, spray with oil, and air-fry until crispy.",
"2. Season steak and pan-sear to desired doneness.",
"3. Let steak rest, then top with a tiny bit of herb butter.",
"4. Serve with the radish 'fries' for a massive calorie save."
]
},
{
"id": "recipe_160",
"type": "recipe",
"title": "Tuscan White Bean Soup",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 210,
"protein": 12,
"carbs": 32,
"fat": 4,
"ingredients": [
"1 can Cannellini Beans, rinsed",
"2 cups Kale, chopped",
"1 Carrot, diced",
"2 cups Vegetable Broth",
"1 tsp Dried Rosemary",
"1 tsp Lemon Juice"
],
"instructions": [
"1. Saut\u00e9 carrots and garlic in a splash of broth.",
"2. Add beans, rosemary, and remaining broth.",
"3. Simmer for 10 minutes.",
"4. Add kale and cook until wilted.",
"5. Finish with lemon juice for brightness."
]
},
{
"id": "recipe_161",
"type": "recipe",
"title": "Sole Meuni\u00e8re (Light Version)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1519708227418-c8fd9a3a2750?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 210,
"protein": 24,
"carbs": 4,
"fat": 10,
"ingredients": [
"150g Sole or Flounder Fillet",
"1 tsp Whole Wheat Flour",
"1 tsp Butter",
"2 tbsp Fresh Parsley, chopped",
"1/2 Lemon (juice)",
"Cooking spray"
],
"instructions": [
"1. Pat fish dry and very lightly dust with a tiny amount of flour.",
"2. Spray a non-stick pan and sear fish for 2 mins per side.",
"3. Add the butter at the very end just for flavor.",
"4. Remove from heat, squeeze lemon and toss in parsley."
]
},
{
"id": "recipe_162",
"type": "recipe",
"title": "Mushroom Risotto (Cauliflower Rice)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1476124369491-e7addf5db371?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 190,
"protein": 8,
"carbs": 12,
"fat": 12,
"ingredients": [
"2 cups Cauliflower Rice",
"1 cup Cremini Mushrooms, sliced",
"1/4 cup White Wine (dry)",
"1 tbsp Parmesan Cheese",
"1/2 cup Vegetable Broth",
"1 tsp Thyme"
],
"instructions": [
"1. Saut\u00e9 mushrooms until browned.",
"2. Add cauliflower rice and stir for 2 mins.",
"3. Pour in wine and reduce.",
"4. Gradually add broth until absorbed and creamy.",
"5. Finish with parmesan and thyme."
]
},
{
"id": "recipe_163",
"type": "recipe",
"title": "Bouillabaisse (Easy Seafood Stew)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1519699788450-ad34386a3bfc?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxCb3VpbGxhYmFpc3NlJTIwJTI4RWFzeSUyMFNlYWZvb2QlMjBTdGV3JTI5fGVufDB8fHx8MTc3MDQ4NTIwMXww&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "35 mins",
"calories": 280,
"protein": 32,
"carbs": 14,
"fat": 8,
"ingredients": [
"100g White Fish",
"4 Shrimp, peeled",
"1/2 can Diced Tomatoes",
"1/4 tsp Saffron threads",
"1 cup Fish Stock",
"1/2 Fennel Bulb, sliced"
],
"instructions": [
"1. Saut\u00e9 fennel and garlic until soft.",
"2. Add tomatoes, saffron, and stock. Simmer for 15 mins.",
"3. Add fish chunks and shrimp.",
"4. Poach in the liquid for 5 mins until just cooked."
]
},
{
"id": "recipe_164",
"type": "recipe",
"title": "Italian Wedding Soup (Turkey Meatballs)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 260,
"protein": 22,
"carbs": 18,
"fat": 10,
"ingredients": [
"150g Lean Turkey meatballs (cooked)",
"2 cups Chicken Broth",
"1 cup Fresh Spinach",
"1/4 cup Acini di pepe or small pasta",
"1 Carrot, diced",
"1/2 Onion, minced"
],
"instructions": [
"1. Saut\u00e9 carrot and onion in the pot.",
"2. Add broth and bring to a boil.",
"3. Add pasta and cook until al dente.",
"4. Drop in pre-cooked meatballs and spinach.",
"5. Simmer for 2 mins until spinach wilts."
]
},
{
"id": "recipe_165",
"type": "recipe",
"title": "Coq au Vin (Slow Cooked Lean)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "50 mins",
"calories": 340,
"protein": 38,
"carbs": 12,
"fat": 12,
"ingredients": [
"200g Chicken Thigh (no skin)",
"1/2 cup Red Wine (Burgundy style)",
"1/2 cup Mushrooms, halved",
"1 Carrot, sliced",
"1 Pearl Onion",
"1 slice Turkey Bacon (chopped for smoky flavor)"
],
"instructions": [
"1. Saut\u00e9 turkey bacon and mushrooms.",
"2. Brown chicken in the same pan.",
"3. Add carrots, onions, and wine.",
"4. Simmer on low heat for 40 mins until chicken is falling off the bone."
]
},
{
"id": "recipe_166",
"type": "recipe",
"title": "Caprese Skewers with Balsamic",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1563805042-7684c019e1cb?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 180,
"protein": 12,
"carbs": 6,
"fat": 12,
"ingredients": [
"5 Cherry Tomatoes",
"5 Mini Mozzarella balls (Bocconcini)",
"5 Fresh Basil leaves",
"1 tbsp Balsamic Glaze",
"Wooden skewers"
],
"instructions": [
"1. Thread a tomato, a basil leaf, and a mozzarella ball onto each skewer.",
"2. Arrange on a plate.",
"3. Drizzle with balsamic glaze.",
"4. Sprinkle with a pinch of sea salt."
]
},
{
"id": "recipe_167",
"type": "recipe",
"title": "Steamed Pompano with Ginger",
"author": "Island Fresh",
"image_url": "https://images.unsplash.com/photo-1576521528238-eedd3602b8a5?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxTdGVhbWVkJTIwUG9tcGFubyUyMHdpdGglMjBHaW5nZXJ8ZW58MHx8fHwxNzcwNDg1MjAyfDA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "20 mins",
"calories": 230,
"protein": 28,
"carbs": 2,
"fat": 12,
"ingredients": [
"1 Whole Pompano (small), cleaned",
"1 thumb Ginger, julienned",
"2 stalks Green Onion",
"1 tbsp Soy Sauce",
"1 tsp Sesame Oil"
],
"instructions": [
"1. Score the fish and stuff ginger inside the belly.",
"2. Place on a plate in a steamer.",
"3. Steam for 12-15 minutes.",
"4. Top with green onions and drizzle with soy sauce and sesame oil."
]
},
{
"id": "recipe_168",
"type": "recipe",
"title": "Pork Guisantes (Filipino Pork & Peas)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1588137372308-15f75323ca8d?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 310,
"protein": 28,
"carbs": 12,
"fat": 14,
"ingredients": [
"200g Lean Pork, cubed",
"1/2 cup Green Peas",
"1/2 cup Tomato Sauce",
"1 Bell Pepper, sliced",
"1 tsp Pimenton (Smoked Paprika)"
],
"instructions": [
"1. Saut\u00e9 garlic and onion, then add pork.",
"2. Stir in tomato sauce and paprika.",
"3. Simmer until pork is tender.",
"4. Add peas and bell peppers; cook for another 5 mins."
]
},
{
"id": "recipe_169",
"type": "recipe",
"title": "Baked Eggplant Parmigiana (Light)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1659261111792-66709e46d53d?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxCYWtlZCUyMEVnZ3BsYW50JTIwUGFybWlnaWFuYSUyMCUyOExpZ2h0JTI5fGVufDB8fHx8MTc3MDQ4NTIwM3ww&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "35 mins",
"calories": 240,
"protein": 14,
"carbs": 18,
"fat": 12,
"ingredients": [
"1 large Eggplant, sliced rounds",
"1/2 cup Marinara",
"1/4 cup Mozzarella (Light)",
"1 tbsp Parmesan",
"Basil leaves"
],
"instructions": [
"1. Bake eggplant slices at 400\u00b0F until soft.",
"2. Layer eggplant, sauce, and cheese in a baking dish.",
"3. Repeat layers.",
"4. Bake for 15 mins until cheese is bubbly and golden."
]
},
{
"id": "recipe_170",
"type": "recipe",
"title": "French Onion Soup (Lean Style)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 190,
"protein": 10,
"carbs": 25,
"fat": 6,
"ingredients": [
"2 large Yellow Onions, thinly sliced",
"2 cups Beef Broth (low sodium)",
"1 tsp Thyme",
"1 slice Whole Wheat Baguette (small)",
"1 tbsp Gruyere Cheese"
],
"instructions": [
"1. Caramelize onions slowly in a non-stick pan with a splash of water/broth (no oil needed).",
"2. Add broth and thyme; simmer for 20 mins.",
"3. Ladle soup into a bowl, top with bread and cheese.",
"4. Broil until cheese melts."
]
},
{
"id": "recipe_171",
"type": "recipe",
"title": "Ginisang Repolyo (Saut\u00e9ed Cabbage)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1757616342239-82db24d6fec1?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxHaW5pc2FuZyUyMFJlcG9seW8lMjAlMjhTYXV0JUMzJUE5ZWQlMjBDYWJiYWdlJTI5fGVufDB8fHx8MTc3MDQ4NTIwNXww&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "15 mins",
"calories": 180,
"protein": 12,
"carbs": 10,
"fat": 10,
"ingredients": [
"2 cups Cabbage, shredded",
"100g Ground Chicken or Pork",
"1 Carrot, julienned",
"1 Tomato, chopped",
"Garlic & Onion"
],
"instructions": [
"1. Saut\u00e9 garlic, onion, and tomato.",
"2. Add meat and cook until browned.",
"3. Add carrots and cabbage.",
"4. Stir-fry for 3-5 mins until cabbage is tender-crisp."
]
},
{
"id": "recipe_172",
"type": "recipe",
"title": "Minestrone di Verdure (Pure Veg)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 150,
"protein": 6,
"carbs": 24,
"fat": 4,
"ingredients": [
"1 Zucchini, diced",
"1 Celery stalk, diced",
"1/2 cup Cannellini beans",
"1 cup Spinach",
"2 cups Vegetable Broth",
"1 tsp Oregano"
],
"instructions": [
"1. Saut\u00e9 celery and zucchini.",
"2. Add broth, beans, and oregano. Simmer for 15 mins.",
"3. Stir in spinach at the end.",
"4. Season with black pepper."
]
},
{
"id": "recipe_173",
"type": "recipe",
"title": "Chicken Chasseur (Hunter's Chicken)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 320,
"protein": 35,
"carbs": 8,
"fat": 14,
"ingredients": [
"200g Chicken Breast",
"1/2 cup Mushrooms, sliced",
"1 tbsp Tomato Paste",
"1/4 cup White Wine",
"1 tsp Tarragon",
"1/2 cup Chicken Stock"
],
"instructions": [
"1. Brown chicken and set aside.",
"2. Saut\u00e9 mushrooms and garlic.",
"3. Stir in tomato paste, wine, and stock.",
"4. Return chicken to pan and simmer until sauce thickens. Garnish with tarragon."
]
},
{
"id": "recipe_174",
"type": "recipe",
"title": "Seafood Marinara (Shirataki)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1551183053-bf91a1d81141?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 24,
"carbs": 8,
"fat": 8,
"ingredients": [
"1 pack Shirataki Spaghetti",
"100g Mixed Seafood (Shrimp, Squid, Mussels)",
"1 cup Marinara Sauce (Low sugar)",
"1 tsp Chili flakes",
"Parsley"
],
"instructions": [
"1. Rinse and pan-dry shirataki noodles.",
"2. Saut\u00e9 seafood until cooked.",
"3. Add marinara sauce and chili flakes.",
"4. Toss noodles with the sauce and garnish with parsley."
]
},
{
"id": "recipe_175",
"type": "recipe",
"title": "Tuna Bicol Express (Low Fat)",
"author": "Island Fresh",
"image_url": "https://images.unsplash.com/photo-1595250493630-9b4845ee442b?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 240,
"protein": 28,
"carbs": 6,
"fat": 12,
"ingredients": [
"1 can Tuna chunks in water",
"1/2 cup Light Coconut Milk",
"1 cup Green Chilies, sliced",
"1 tsp Shrimp paste",
"Garlic & Onion"
],
"instructions": [
"1. Saut\u00e9 garlic and onion.",
"2. Add tuna (drained) and shrimp paste.",
"3. Add chilies and coconut milk.",
"4. Simmer until sauce is thick and spicy."
]
},
{
"id": "recipe_176",
"type": "recipe",
"title": "Steak au Poivre (Lean)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1600891964092-4316c288032e?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 350,
"protein": 38,
"carbs": 2,
"fat": 18,
"ingredients": [
"150g Filet Mignon or Lean Sirloin",
"1 tbsp Peppercorns, crushed",
"1 tbsp Greek Yogurt (plain)",
"1 tsp Dijon Mustard",
"1 tsp Brandy (optional)"
],
"instructions": [
"1. Press peppercorns into both sides of the steak.",
"2. Pan-sear steak to desired doneness.",
"3. Remove steak; deglaze pan with brandy (or water) and mustard.",
"4. Off heat, stir in yogurt to create a creamy pepper sauce."
]
},
{
"id": "recipe_177",
"type": "recipe",
"title": "Mediterranean Baked Seabass",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1691319683125-ac829bc33da3?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxNZWRpdGVycmFuZWFuJTIwQmFrZWQlMjBTZWFiYXNzfGVufDB8fHx8MTc3MDQ4NTIwOHww&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "25 mins",
"calories": 260,
"protein": 30,
"carbs": 6,
"fat": 12,
"ingredients": [
"150g Seabass Fillet",
"1/2 cup Cherry Tomatoes",
"1 tbsp Capers",
"5 Kalamata Olives",
"1 tsp Oregano",
"Lemon slices"
],
"instructions": [
"1. Place fish on a baking sheet.",
"2. Top with tomatoes, olives, capers, and lemon.",
"3. Sprinkle oregano and a drizzle of olive oil.",
"4. Bake at 400\u00b0F for 15 mins."
]
},
{
"id": "recipe_178",
"type": "recipe",
"title": "Sinigang na Bangus (Milkfish)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1621998206603-471ba8565bd8?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxTaW5pZ2FuZyUyMG5hJTIwQmFuZ3VzJTIwJTI4TWlsa2Zpc2glMjl8ZW58MHx8fHwxNzcwNDg1MjA4fDA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "30 mins",
"calories": 280,
"protein": 24,
"carbs": 12,
"fat": 14,
"ingredients": [
"200g Milkfish (Bangus), sliced",
"1 cup Tamarind broth",
"1 cup Kangkong",
"1/2 cup Radish",
"1 Tomato"
],
"instructions": [
"1. Boil water with tomato and onion.",
"2. Add radish and simmer.",
"3. Add fish and tamarind mix.",
"4. Add kangkong just before serving."
]
},
{
"id": "recipe_179",
"type": "recipe",
"title": "Frittata di Verdure (Vegetable Frittata)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1510693206972-df098062cb71?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 18,
"carbs": 8,
"fat": 14,
"ingredients": [
"2 Eggs + 2 Egg Whites",
"1/2 cup Bell Pepper, diced",
"1/2 cup Zucchini, diced",
"1 tbsp Parmesan",
"1/4 cup Onion"
],
"instructions": [
"1. Saut\u00e9 veggies in an oven-safe pan.",
"2. Whisk eggs and pour over veggies.",
"3. Cook on stove until edges set.",
"4. Transfer to oven (broil) for 3 mins until top is golden."
]
},
{
"id": "recipe_180",
"type": "recipe",
"title": "Salade Fris\u00e9e with Poached Egg",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 240,
"protein": 14,
"carbs": 10,
"fat": 16,
"ingredients": [
"2 cups Fris\u00e9e or Curly Endive",
"1 Poached Egg",
"1 slice Turkey Bacon, crispy",
"1 tbsp Shallot vinaigrette",
"1/2 cup Mushrooms, saut\u00e9ed"
],
"instructions": [
"1. Toss greens with vinaigrette and turkey bacon bits.",
"2. Add saut\u00e9ed mushrooms.",
"3. Top with a perfectly poached egg.",
"4. Break the yolk to create a natural dressing."
]
},
{
"id": "recipe_181",
"type": "recipe",
"title": "Pork Steak (Filipino Bistek style)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1719329466280-30d8a22e7cb5?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxQb3JrJTIwU3RlYWslMjAlMjhGaWxpcGlubyUyMEJpc3RlayUyMHN0eWxlJTI5fGVufDB8fHx8MTc3MDQ4NTIwOXww&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "25 mins",
"calories": 320,
"protein": 34,
"carbs": 8,
"fat": 14,
"ingredients": [
"200g Pork Loin, thinly sliced",
"1 large Onion, rings",
"3 tbsp Soy Sauce",
"1 Calamansi",
"Pepper"
],
"instructions": [
"1. Marinate pork in soy sauce and calamansi.",
"2. Saut\u00e9 onion rings and remove.",
"3. Fry pork slices until browned.",
"4. Add marinade back and top with onions."
]
},
{
"id": "recipe_182",
"type": "recipe",
"title": "Zuppa di Pesce (Fish Soup)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1665594051407-7385d281ad76?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxadXBwYSUyMGRpJTIwUGVzY2UlMjAlMjhGaXNoJTIwU291cCUyOXxlbnwwfHx8fDE3NzA0ODUyMTB8MA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "30 mins",
"calories": 260,
"protein": 35,
"carbs": 12,
"fat": 8,
"ingredients": [
"150g Mixed White Fish",
"1 cup Tomato Broth",
"1 clove Garlic, smashed",
"1/2 tsp Chili flakes",
"Fresh Basil"
],
"instructions": [
"1. Infuse broth with garlic and chili.",
"2. Add fish pieces and simmer for 10 mins.",
"3. Stir in fresh basil.",
"4. Serve with a small piece of toasted whole grain bread."
]
},
{
"id": "recipe_183",
"type": "recipe",
"title": "Tarragon Chicken en Papillote",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 280,
"protein": 38,
"carbs": 4,
"fat": 10,
"ingredients": [
"150g Chicken Breast",
"1 tbsp Fresh Tarragon",
"1/2 Lemon",
"1/4 cup Leeks, sliced",
"1 tsp Olive Oil"
],
"instructions": [
"1. Place leeks on parchment paper.",
"2. Top with chicken, tarragon, and lemon slices.",
"3. Seal the paper pouch.",
"4. Bake at 400\u00b0F for 20 mins."
]
},
{
"id": "recipe_184",
"type": "recipe",
"title": "Spaghetti alle Vongole (Shirataki)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1551183053-bf91a1d81141?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 210,
"protein": 18,
"carbs": 6,
"fat": 12,
"ingredients": [
"1 pack Shirataki Noodles",
"200g Clams (in shell)",
"1 tbsp Olive Oil",
"Garlic & Parsley",
"White Wine (splash)"
],
"instructions": [
"1. Saut\u00e9 garlic in oil.",
"2. Add clams and white wine; cover until clams open.",
"3. Toss in shirataki noodles and parsley.",
"4. Season with black pepper."
]
},
{
"id": "recipe_185",
"type": "recipe",
"title": "Adobong Sitaw with Tofu",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1661349008073-136bed6e6788?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxBZG9ib25nJTIwU2l0YXclMjB3aXRoJTIwVG9mdXxlbnwwfHx8fDE3NzA0ODUyMTF8MA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "20 mins",
"calories": 220,
"protein": 14,
"carbs": 18,
"fat": 12,
"ingredients": [
"2 cups String Beans (Sitaw)",
"1/2 block Firm Tofu, cubed",
"2 tbsp Soy Sauce",
"1 tbsp Vinegar",
"Garlic"
],
"instructions": [
"1. Pan-fry tofu until golden.",
"2. Saut\u00e9 garlic, add sitaw.",
"3. Add soy sauce and vinegar.",
"4. Simmer until beans are cooked, then toss back the tofu."
]
},
{
"id": "recipe_186",
"type": "recipe",
"title": "Chicken Cordon Bleu (Baked/Unbreaded)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 320,
"protein": 42,
"carbs": 2,
"fat": 14,
"ingredients": [
"1 Chicken Breast, butterflied",
"1 slice Lean Ham",
"1 slice Swiss Cheese (Light)",
"Toothpicks",
"Paprika"
],
"instructions": [
"1. Place ham and cheese inside the chicken breast.",
"2. Roll and secure with toothpicks.",
"3. Sprinkle with paprika and salt.",
"4. Bake at 375\u00b0F for 25 mins until cooked through."
]
},
{
"id": "recipe_187",
"type": "recipe",
"title": "Bresaola & Arugula Salad",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 190,
"protein": 24,
"carbs": 4,
"fat": 10,
"ingredients": [
"50g Bresaola (Air-dried beef)",
"2 cups Arugula",
"1 tbsp Parmesan shavings",
"1 tsp Olive Oil",
"Lemon juice"
],
"instructions": [
"1. Arrange Bresaola slices on a plate.",
"2. Top with arugula.",
"3. Sprinkle parmesan shavings.",
"4. Drizzle with oil and lemon."
]
},
{
"id": "recipe_188",
"type": "recipe",
"title": "Humba (Healthy Pork Version)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 340,
"protein": 28,
"carbs": 12,
"fat": 18,
"ingredients": [
"200g Lean Pork Loin",
"1 tbsp Salted Black Beans",
"1 tbsp Soy Sauce",
"1 Star Anise",
"1/4 cup Banana Blossoms (dried)"
],
"instructions": [
"1. Simmer pork in soy sauce and water with star anise.",
"2. Add black beans and banana blossoms.",
"3. Cook until pork is very tender and sauce is reduced.",
"4. Skim any surface fat before serving."
]
},
{
"id": "recipe_189",
"type": "recipe",
"title": "Oven Roasted Ratatouille",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1710937646501-dce0960b50ab?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxPdmVuJTIwUm9hc3RlZCUyMFJhdGF0b3VpbGxlfGVufDB8fHx8MTc3MDQ4NTIxMnww&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "40 mins",
"calories": 140,
"protein": 4,
"carbs": 18,
"fat": 6,
"ingredients": [
"1 Zucchini, rounds",
"1 Eggplant, rounds",
"2 Tomatoes, sliced",
"1 tsp Thyme",
"Garlic spray"
],
"instructions": [
"1. Layer vegetable rounds alternately in a spiral in a dish.",
"2. Spray with garlic oil and sprinkle thyme.",
"3. Bake at 375\u00b0F for 30 mins until veggies are soft and caramelized."
]
},
{
"id": "recipe_190",
"type": "recipe",
"title": "Pollo Cacciatore (Hunter's Chicken)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 320,
"protein": 35,
"carbs": 14,
"fat": 12,
"ingredients": [
"200g Chicken Breast",
"1 cup Tomato pur\u00e9e",
"1/2 cup Mushrooms",
"1 Bell Pepper",
"1/4 cup White wine",
"Rosemary"
],
"instructions": [
"1. Brown chicken and remove.",
"2. Saut\u00e9 peppers and mushrooms.",
"3. Add wine and tomatoes.",
"4. Simmer chicken in sauce for 20 mins."
]
},
{
"id": "recipe_191",
"type": "recipe",
"title": "Gising-Gising (Low Calorie)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1722239312422-42cb9a932c05?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxHaXNpbmctR2lzaW5nJTIwJTI4TG93JTIwQ2Fsb3JpZSUyOXxlbnwwfHx8fDE3NzA0ODUyMTN8MA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "20 mins",
"calories": 240,
"protein": 18,
"carbs": 10,
"fat": 15,
"ingredients": [
"2 cups Green Beans, finely chopped",
"100g Ground Lean Pork",
"1/4 cup Light Coconut Milk",
"3 Chilies",
"Garlic"
],
"instructions": [
"1. Saut\u00e9 garlic and ground pork.",
"2. Add beans and chilies.",
"3. Pour in coconut milk.",
"4. Simmer until sauce is almost gone and beans are tender."
]
},
{
"id": "recipe_192",
"type": "recipe",
"title": "Sea Scallops with Pea Pur\u00e9e",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1551248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 280,
"protein": 30,
"carbs": 20,
"fat": 8,
"ingredients": [
"5 Large Scallops",
"1 cup Frozen Peas (boiled and blended)",
"1 tsp Mint",
"Lemon juice",
"1 tsp Butter"
],
"instructions": [
"1. Blend peas with mint and lemon until smooth.",
"2. Sear scallops in a hot pan (1-2 mins per side).",
"3. Serve scallops on top of the vibrant green pea pur\u00e9e."
]
},
{
"id": "recipe_193",
"type": "recipe",
"title": "Bruschetta with Whipped Ricotta",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1701775696323-57c5e7640185?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxCcnVzY2hldHRhJTIwd2l0aCUyMFdoaXBwZWQlMjBSaWNvdHRhfGVufDB8fHx8MTc3MDQ4NTIxNHww&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "10 mins",
"calories": 210,
"protein": 12,
"carbs": 22,
"fat": 8,
"ingredients": [
"1 slice Sourdough, toasted",
"1/4 cup Ricotta (Light)",
"1/2 cup Cherry Tomatoes, diced",
"Basil",
"Garlic"
],
"instructions": [
"1. Rub toast with raw garlic.",
"2. Spread whipped ricotta on toast.",
"3. Top with tomatoes and basil.",
"4. Drizzle with a tiny drop of balsamic."
]
},
{
"id": "recipe_194",
"type": "recipe",
"title": "Dinengdeng (Ilocano Veggie Soup)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1511690656952-34342d5c2899?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 160,
"protein": 10,
"carbs": 24,
"fat": 2,
"ingredients": [
"2 cups Mixed Veggies (Okra, Kalabasa, Sitaw)",
"1 tbsp Fish paste (Bagoong Monamon)",
"1 Grilled Fish (leftover)",
"Ginger"
],
"instructions": [
"1. Boil water with ginger and bagoong.",
"2. Add veggies and cook until tender.",
"3. Top with the grilled fish to infuse flavor.",
"4. Serve as a very low-fat healthy soup."
]
},
{
"id": "recipe_195",
"type": "recipe",
"title": "Provencal Vegetable Soup (Pistou)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 180,
"protein": 8,
"carbs": 28,
"fat": 4,
"ingredients": [
"1 cup White beans",
"1 Potato, diced",
"1/2 cup Pasta (small)",
"1 tbsp Pesto (as the Pistou)",
"Green beans"
],
"instructions": [
"1. Boil veggies and beans until tender.",
"2. Add pasta and cook.",
"3. Stir in a spoonful of pesto just before serving for a burst of flavor."
]
},
{
"id": "recipe_196",
"type": "recipe",
"title": "Linguine with Clams (Zucchini Noodles)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1551183053-bf91a1d81141?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 190,
"protein": 20,
"carbs": 8,
"fat": 10,
"ingredients": [
"2 Zucchinis, spiralized",
"150g Clam meat",
"1 tbsp Olive Oil",
"1 tsp Chili flakes",
"Lemon"
],
"instructions": [
"1. Saut\u00e9 garlic and chili in oil.",
"2. Add clam meat and zucchini noodles.",
"3. Toss for 2 mins.",
"4. Finish with lemon juice."
]
},
{
"id": "recipe_197",
"type": "recipe",
"title": "Adobong Puti (White Adobo)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1606728035253-49e8a23146de?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 280,
"protein": 35,
"carbs": 2,
"fat": 12,
"ingredients": [
"200g Chicken Breast",
"1/2 cup Vinegar",
"1 head Garlic",
"Peppercorns",
"Salt"
],
"instructions": [
"1. Simmer chicken in vinegar, garlic, and salt (no soy sauce).",
"2. Cook until liquid is reduced.",
"3. Pan-sear the chicken in its own fat to brown.",
"4. Serve with the toasted garlic."
]
},
{
"id": "recipe_198",
"type": "recipe",
"title": "Mussels in White Wine & Garlic",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1599084993091-1cb5c0721cc6?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 230,
"protein": 24,
"carbs": 10,
"fat": 8,
"ingredients": [
"500g Mussels (in shell)",
"1/2 cup White Wine",
"2 cloves Garlic",
"1 Shallot",
"Parsley"
],
"instructions": [
"1. Saut\u00e9 shallot and garlic.",
"2. Add wine and mussels; cover.",
"3. Steam for 5 mins until opened.",
"4. Throw away unopened ones. Sprinkle parsley."
]
},
{
"id": "recipe_199",
"type": "recipe",
"title": "Insalata di Mare (Seafood Salad)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 210,
"protein": 28,
"carbs": 5,
"fat": 10,
"ingredients": [
"100g Squid rings",
"4 Shrimp",
"Celery, sliced",
"Lemon dressing",
"Parsley"
],
"instructions": [
"1. Poach seafood in boiling water for 2 mins.",
"2. Drain and toss with celery and parsley.",
"3. Dress with lemon and a tiny bit of oil.",
"4. Chill before serving."
]
},
{
"id": "recipe_200",
"type": "recipe",
"title": "Poached Pears in Red Wine",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1594694694026-8d3bb090e0bc?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxQb2FjaGVkJTIwUGVhcnMlMjBpbiUyMFJlZCUyMFdpbmV8ZW58MHx8fHwxNzcwNDg1MjE2fDA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "30 mins",
"calories": 180,
"protein": 1,
"carbs": 35,
"fat": 0,
"ingredients": [
"1 Pear, peeled",
"1 cup Red Wine",
"Cinnamon stick",
"1 tsp Sweetener (Stevia/Monkfruit)"
],
"instructions": [
"1. Simmer wine, cinnamon, and sweetener.",
"2. Add pear and poach until soft (20 mins).",
"3. Remove pear and reduce sauce to a syrup.",
"4. Pour syrup over pear."
]
},
{
"id": "recipe_201",
"type": "recipe",
"title": "Tuna Salpicao (Garlic Tuna)",
"author": "Island Fresh",
"image_url": "https://images.unsplash.com/photo-1559742811-822873691df8?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 260,
"protein": 34,
"carbs": 4,
"fat": 12,
"ingredients": [
"200g Fresh Tuna steak, cubed",
"1 tbsp Garlic, minced",
"1 tbsp Soy Sauce",
"1 tbsp Worcestershire sauce",
"Chili flakes"
],
"instructions": [
"1. Sear tuna cubes quickly in a hot pan.",
"2. Add garlic and brown it.",
"3. Pour sauces and chili flakes.",
"4. Toss for 30 seconds and serve immediately."
]
},
{
"id": "recipe_202",
"type": "recipe",
"title": "Osso Buco (Turkey Shank Style)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "60 mins",
"calories": 340,
"protein": 38,
"carbs": 12,
"fat": 14,
"ingredients": [
"1 Turkey Shank",
"1/2 cup White Wine",
"1/2 cup Carrots & Celery",
"1 cup Tomato broth",
"Gremolata (Lemon zest, garlic, parsley)"
],
"instructions": [
"1. Brown turkey shank.",
"2. Saut\u00e9 veggies.",
"3. Add wine and broth; braise for 50 mins.",
"4. Top with fresh gremolata before serving."
]
},
{
"id": "recipe_203",
"type": "recipe",
"title": "Asparagus with Hollandaise (Yogurt)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1551892374-ecf8754cf8b0?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 120,
"protein": 8,
"carbs": 6,
"fat": 6,
"ingredients": [
"1 bunch Asparagus, steamed",
"2 tbsp Greek Yogurt",
"1 tsp Lemon juice",
"1 tsp Dijon",
"1/2 tsp Turmeric (for color)"
],
"instructions": [
"1. Steam asparagus until tender-crisp.",
"2. Mix yogurt, lemon, dijon, and turmeric.",
"3. Gently warm the sauce (don't boil).",
"4. Pour over asparagus."
]
},
{
"id": "recipe_204",
"type": "recipe",
"title": "Shrimp Scampi (Zoodle style)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1551183053-bf91a1d81141?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 220,
"protein": 24,
"carbs": 8,
"fat": 12,
"ingredients": [
"150g Shrimp",
"2 cups Zucchini noodles",
"2 cloves Garlic",
"1 tbsp Olive Oil",
"Red pepper flakes"
],
"instructions": [
"1. Saut\u00e9 garlic and flakes in oil.",
"2. Add shrimp and cook until pink.",
"3. Toss in zoodles for 1 min.",
"4. Season with salt and lemon."
]
},
{
"id": "recipe_205",
"type": "recipe",
"title": "Pakbet Tagalog (Vegetable Stew)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1652408414631-f09eae7cc1db?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxQYWtiZXQlMjBUYWdhbG9nJTIwJTI4VmVnZXRhYmxlJTIwU3RldyUyOXxlbnwwfHx8fDE3NzA0ODUyMTl8MA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "25 mins",
"calories": 180,
"protein": 6,
"carbs": 26,
"fat": 4,
"ingredients": [
"1 cup Squash",
"1/2 cup Sitaw",
"1/2 cup Okra",
"1 tbsp Bagoong Alamang",
"Tomato"
],
"instructions": [
"1. Saut\u00e9 tomato and bagoong.",
"2. Add squash and a little water.",
"3. Once squash is soft, add remaining veggies.",
"4. Simmer until all are tender."
]
},
{
"id": "recipe_206",
"type": "recipe",
"title": "Ni\u00e7oise Salad (Chicken version)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 310,
"protein": 32,
"carbs": 18,
"fat": 14,
"ingredients": [
"150g Grilled Chicken",
"Green beans",
"Hard boiled egg",
"Tomato",
"Mustard vinaigrette"
],
"instructions": [
"1. Build salad with greens, beans, and tomato.",
"2. Add chicken strips.",
"3. Add halved egg.",
"4. Dress with vinaigrette."
]
},
{
"id": "recipe_207",
"type": "recipe",
"title": "Balsamic Portobello Steaks",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1572453860999-1ad42024847b?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 140,
"protein": 6,
"carbs": 14,
"fat": 8,
"ingredients": [
"2 Large Portobello caps",
"2 tbsp Balsamic Vinegar",
"1 tsp Garlic, minced",
"1 tsp Olive Oil",
"Fresh Thyme"
],
"instructions": [
"1. Marinate mushroom caps in vinegar, oil, and garlic.",
"2. Grill or pan-sear for 5 mins per side.",
"3. Garnish with thyme.",
"4. Serve as a meat-free main."
]
},
{
"id": "recipe_208",
"type": "recipe",
"title": "Bulanglang (Guava Veggie Soup)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1511690656952-34342d5c2899?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 150,
"protein": 6,
"carbs": 24,
"fat": 2,
"ingredients": [
"2 cups Veggies (Papaya, Sitaw, Malunggay)",
"2 Guavas, mashed for broth",
"1 Ginger",
"Fish sauce"
],
"instructions": [
"1. Boil guava in water and mash to extract flavor.",
"2. Add ginger and veggies.",
"3. Simmer until veggies are tender.",
"4. Season with fish sauce."
]
},
{
"id": "recipe_209",
"type": "recipe",
"title": "Crab Cakes (Baked/Lean)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1551248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 260,
"protein": 28,
"carbs": 12,
"fat": 10,
"ingredients": [
"150g Crab meat",
"1 Egg white",
"2 tbsp Whole wheat breadcrumbs",
"1 tbsp Dijon",
"Lemon zest"
],
"instructions": [
"1. Mix all ingredients.",
"2. Form into small cakes.",
"3. Bake at 400\u00b0F for 15 mins until golden.",
"4. Serve with a squeeze of lemon."
]
},
{
"id": "recipe_210",
"type": "recipe",
"title": "Broccoli Rabe with Garlic & Chili",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1551183053-bf91a1d81141?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 110,
"protein": 6,
"carbs": 8,
"fat": 8,
"ingredients": [
"1 bunch Broccoli Rabe (Rapini)",
"2 cloves Garlic, sliced",
"1 tsp Chili flakes",
"1 tbsp Olive Oil"
],
"instructions": [
"1. Blanch rapini in boiling water for 2 mins.",
"2. Drain and saut\u00e9 with garlic and chili in oil.",
"3. Season with salt.",
"4. A perfect high-fiber Italian side."
]
},
{
"id": "recipe_211",
"type": "recipe",
"title": "Thai Larb Gai (Chicken Salad)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 240,
"protein": 28,
"carbs": 10,
"fat": 8,
"ingredients": [
"200g Ground Chicken Breast",
"1 tbsp Lime Juice",
"1 tbsp Fish Sauce",
"1 tsp Chili Flakes",
"2 tbsp Mint & Cilantro",
"1 tsp Toasted Rice Powder"
],
"instructions": [
"1. Pan-fry chicken with a splash of water until cooked.",
"2. Off the heat, mix in lime juice, fish sauce, and chili.",
"3. Stir in fresh herbs and rice powder.",
"4. Serve in cabbage or lettuce cups."
]
},
{
"id": "recipe_212",
"type": "recipe",
"title": "Greek Chicken Souvlaki",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1763647818263-62a9256f097c?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxHcmVlayUyMENoaWNrZW4lMjBTb3V2bGFraXxlbnwwfHx8fDE3NzA0ODUyMjF8MA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "25 mins",
"calories": 290,
"protein": 34,
"carbs": 4,
"fat": 14,
"ingredients": [
"200g Chicken Breast, cubed",
"1 tsp Dried Oregano",
"1 tbsp Lemon Juice",
"1 tsp Garlic, minced",
"1 tsp Olive Oil"
],
"instructions": [
"1. Marinate chicken in lemon, oil, garlic, and oregano.",
"2. Thread onto skewers.",
"3. Grill for 8-10 mins until charred.",
"4. Serve with a dollop of Greek yogurt."
]
},
{
"id": "recipe_213",
"type": "recipe",
"title": "Shrimp Ceviche (Mexican Style)",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1534604973900-c41ab4c287ba?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 210,
"protein": 26,
"carbs": 12,
"fat": 6,
"ingredients": [
"150g Shrimp, cooked and chopped",
"1/4 cup Lime Juice",
"1/4 cup Cucumber, diced",
"1 tbsp Red Onion",
"1 tbsp Cilantro",
"1/4 Avocado"
],
"instructions": [
"1. Toss shrimp in lime juice.",
"2. Mix in cucumber, onion, and cilantro.",
"3. Let marinate for 10 mins.",
"4. Top with avocado before serving."
]
},
{
"id": "recipe_214",
"type": "recipe",
"title": "Vietnamese Summer Rolls",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1536510233921-8e5043fce771?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 12,
"carbs": 24,
"fat": 4,
"ingredients": [
"3 Rice Paper wrappers",
"100g Cooked Shrimp or Tofu",
"1 cup Mixed Greens",
"1/2 cup Herbs (Basil/Mint)",
"1/2 cup Vermicelli (optional)"
],
"instructions": [
"1. Dip rice paper in warm water to soften.",
"2. Lay shrimp, herbs, and greens in the center.",
"3. Fold sides and roll tightly.",
"4. Serve with a light soy-lime dip."
]
},
{
"id": "recipe_215",
"type": "recipe",
"title": "Buffalo Cauliflower Wings",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1626074353765-517a681e40be?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 160,
"protein": 6,
"carbs": 20,
"fat": 8,
"ingredients": [
"2 cups Cauliflower florets",
"2 tbsp Buffalo Sauce",
"1 tbsp Cornstarch",
"Garlic Powder",
"1/4 cup Greek Yogurt (for dip)"
],
"instructions": [
"1. Toss cauliflower in cornstarch and spices.",
"2. Air fry at 400\u00b0F for 15 mins.",
"3. Toss in buffalo sauce and air fry for 2 more mins.",
"4. Serve with yogurt dip."
]
},
{
"id": "recipe_216",
"type": "recipe",
"title": "Falafel Baked (Not Fried)",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1611107517117-e5f1b0c898bf?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxGYWxhZmVsJTIwQmFrZWQlMjAlMjhOb3QlMjBGcmllZCUyOXxlbnwwfHx8fDE3NzA0ODUyMjR8MA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "30 mins",
"calories": 220,
"protein": 10,
"carbs": 32,
"fat": 6,
"ingredients": [
"1 can Chickpeas, drained",
"1/2 cup Parsley",
"1 tsp Cumin",
"1 clove Garlic",
"1 tbsp Flour"
],
"instructions": [
"1. Pulse all ingredients in a food processor.",
"2. Form into small balls and flatten slightly.",
"3. Bake at 375\u00b0F for 20 mins, flipping halfway.",
"4. Serve with lemon-tahini drizzle."
]
},
{
"id": "recipe_217",
"type": "recipe",
"title": "Thai Green Curry (Light)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1455619452474-d2be8b1e70cd?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 320,
"protein": 24,
"carbs": 15,
"fat": 18,
"ingredients": [
"150g Chicken Breast",
"1/2 cup Light Coconut Milk",
"1 tbsp Green Curry Paste",
"1 cup Bamboo Shoots",
"Basil leaves"
],
"instructions": [
"1. Saut\u00e9 curry paste in a splash of coconut milk.",
"2. Add chicken and cook through.",
"3. Add remaining milk and bamboo shoots.",
"4. Simmer for 10 mins and stir in basil."
]
},
{
"id": "recipe_218",
"type": "recipe",
"title": "Taco Zucchini Boats",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1590795493208-45a72db2e000?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 260,
"protein": 22,
"carbs": 10,
"fat": 14,
"ingredients": [
"2 Zucchinis, halved",
"100g Ground Turkey",
"1 tsp Taco seasoning",
"2 tbsp Salsa",
"1 tbsp Cheddar"
],
"instructions": [
"1. Scoop out zucchini centers.",
"2. Saut\u00e9 turkey with seasoning.",
"3. Fill zucchinis with turkey and salsa.",
"4. Top with cheese and bake at 375\u00b0F for 15 mins."
]
},
{
"id": "recipe_219",
"type": "recipe",
"title": "Vietnamese Beef Pho (Shirataki)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1582878826629-29b7ad1cdc43?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 210,
"protein": 24,
"carbs": 8,
"fat": 10,
"ingredients": [
"1 pack Shirataki noodles",
"100g Thinly sliced Lean Beef",
"2 cups Beef Broth (Ginger/Star Anise infused)",
"Bean Sprouts",
"Basil & Lime"
],
"instructions": [
"1. Rinse shirataki and place in bowl.",
"2. Pour boiling infused broth over noodles.",
"3. Add raw beef slices (the broth cooks them).",
"4. Top with sprouts and herbs."
]
},
{
"id": "recipe_220",
"type": "recipe",
"title": "High Protein Pizza (Yogurt Base)",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1513104890138-7c749659a591?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 380,
"protein": 30,
"carbs": 45,
"fat": 10,
"ingredients": [
"1/2 cup Greek Yogurt",
"1/2 cup Self-rising Flour",
"1/4 cup Marinara",
"1/4 cup Low-fat Mozzarella",
"Turkey Pepperoni"
],
"instructions": [
"1. Mix yogurt and flour to form dough.",
"2. Roll out and pre-bake at 400\u00b0F for 8 mins.",
"3. Add toppings and bake for 10 more mins.",
"4. High volume and protein-packed."
]
},
{
"id": "recipe_221",
"type": "recipe",
"title": "Tabbouleh (Quinoa Version)",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 190,
"protein": 6,
"carbs": 28,
"fat": 7,
"ingredients": [
"1 cup Cooked Quinoa",
"2 cups Fresh Parsley, minced",
"1 Tomato, diced",
"1 tbsp Lemon Juice",
"1 tsp Olive Oil"
],
"instructions": [
"1. Toss quinoa with parsley and tomato.",
"2. Mix lemon juice and oil.",
"3. Season with salt and pepper.",
"4. Serve chilled."
]
},
{
"id": "recipe_222",
"type": "recipe",
"title": "Pad Thai (Zucchini Noodles)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1559339352-11d035aa65de?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 280,
"protein": 22,
"carbs": 14,
"fat": 14,
"ingredients": [
"2 Zucchinis, spiralized",
"100g Shrimp",
"1 Egg, scrambled",
"1 tbsp Tamarind paste",
"1 tsp Fish sauce",
"1 tbsp Crushed Peanuts"
],
"instructions": [
"1. Saut\u00e9 shrimp and egg.",
"2. Add zucchini noodles for 2 mins.",
"3. Stir in tamarind and fish sauce.",
"4. Garnish with peanuts and lime."
]
},
{
"id": "recipe_223",
"type": "recipe",
"title": "Mexican Street Corn Salad (Light)",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1551248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 160,
"protein": 6,
"carbs": 22,
"fat": 6,
"ingredients": [
"2 cups Roasted Corn kernels",
"2 tbsp Greek Yogurt",
"1 tbsp Cotija cheese",
"1 tsp Chili powder",
"Lime juice"
],
"instructions": [
"1. Mix warm corn with yogurt and lime juice.",
"2. Top with cotija cheese and chili powder.",
"3. Garnish with cilantro.",
"4. High flavor, low fat."
]
},
{
"id": "recipe_224",
"type": "recipe",
"title": "Banh Mi Salad Bowl",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 310,
"protein": 28,
"carbs": 12,
"fat": 16,
"ingredients": [
"150g Grilled Pork or Chicken",
"1 cup Pickled Carrots & Daikon",
"1 cup Cucumber, sliced",
"2 cups Salad Greens",
"1 tbsp Light Mayo & Sriracha"
],
"instructions": [
"1. Arrange meat and pickled veggies over greens.",
"2. Add cucumbers and fresh cilantro.",
"3. Drizzle with sriracha-mayo.",
"4. Enjoy the crunch without the baguette."
]
},
{
"id": "recipe_225",
"type": "recipe",
"title": "Air Fryer 'Fried' Chicken",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1769884401369-fe8dc4797440?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxBaXIlMjBGcnllciUyMCUyN0ZyaWVkJTI3JTIwQ2hpY2tlbnxlbnwwfHx8fDE3NzA0ODUyMjd8MA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "25 mins",
"calories": 340,
"protein": 35,
"carbs": 15,
"fat": 12,
"ingredients": [
"200g Chicken Breast",
"1/4 cup Crushed Cornflakes or Panko",
"1 tbsp Greek Yogurt (to coat)",
"Garlic & Onion powder"
],
"instructions": [
"1. Coat chicken in seasoned yogurt.",
"2. Press into crumbs until covered.",
"3. Air fry at 375\u00b0F for 15-18 mins.",
"4. Perfectly crispy without oil."
]
},
{
"id": "recipe_226",
"type": "recipe",
"title": "Hunkar Begendi (Lamb over Eggplant)",
"author": "Mediterranean Lean",
"image_url": "https://images.unsplash.com/photo-1636423848781-d880c7c776db?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxIdW5rYXIlMjBCZWdlbmRpJTIwJTI4TGFtYiUyMG92ZXIlMjBFZ2dwbGFudCUyOXxlbnwwfHx8fDE3NzA0ODUyMjh8MA&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "40 mins",
"calories": 340,
"protein": 28,
"carbs": 12,
"fat": 18,
"ingredients": [
"150g Lean Lamb, cubed",
"1 large Eggplant, roasted & mashed",
"1/4 cup Greek Yogurt",
"1/2 cup Tomato sauce",
"Parsley"
],
"instructions": [
"1. Simmer lamb in tomato sauce until tender.",
"2. Mix roasted eggplant with yogurt to create a puree.",
"3. Spoon lamb over the eggplant base.",
"4. Garnish with parsley."
]
},
{
"id": "recipe_227",
"type": "recipe",
"title": "Tom Yum Soup (Shrimp)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1761037994516-502ed10932b0?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxUb20lMjBZdW0lMjBTb3VwJTIwJTI4U2hyaW1wJTI5fGVufDB8fHx8MTc3MDQ4NTIyOXww&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "20 mins",
"calories": 180,
"protein": 22,
"carbs": 10,
"fat": 4,
"ingredients": [
"150g Shrimp",
"2 cups Mushrooms",
"1 stalk Lemongrass",
"1 tbsp Tom Yum paste",
"Lime & Chili"
],
"instructions": [
"1. Boil water with lemongrass and chili.",
"2. Stir in paste and mushrooms.",
"3. Add shrimp and cook for 3 mins.",
"4. Finish with a heavy squeeze of lime."
]
},
{
"id": "recipe_228",
"type": "recipe",
"title": "Healthy Shrimp Tostadas",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1565557623262-b51c2513a641?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 270,
"protein": 24,
"carbs": 22,
"fat": 10,
"ingredients": [
"2 Corn Tortillas (baked until crisp)",
"150g Shrimp, seasoned",
"1/4 cup Cabbage slaw",
"1 tbsp Greek yogurt-lime sauce"
],
"instructions": [
"1. Saut\u00e9 shrimp with lime and chili.",
"2. Spread a little yogurt sauce on the crispy tortillas.",
"3. Top with slaw and shrimp.",
"4. Serve with extra lime wedges."
]
},
{
"id": "recipe_229",
"type": "recipe",
"title": "Vietnamese Shaking Beef Salad",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 320,
"protein": 30,
"carbs": 10,
"fat": 16,
"ingredients": [
"150g Lean Beef, cubed",
"1 tbsp Soy Sauce",
"1 tsp Garlic, minced",
"2 cups Watercress or Greens",
"Vinegar dressing"
],
"instructions": [
"1. Marinate beef in soy sauce and garlic.",
"2. Sear beef on high heat ('shaking' the pan).",
"3. Serve over a bed of watercress.",
"4. Drizzle with vinegar and black pepper dressing."
]
},
{
"id": "recipe_230",
"type": "recipe",
"title": "Lentil Pasta with Roasted Veg",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1473093226795-af9932fe5856?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 360,
"protein": 20,
"carbs": 48,
"fat": 10,
"ingredients": [
"1 cup Lentil Pasta",
"1/2 cup Roasted Peppers",
"1/4 cup Marinara",
"1 tsp Nutritional Yeast",
"Fresh Basil"
],
"instructions": [
"1. Boil pasta according to package.",
"2. Toss with marinara and roasted peppers.",
"3. Sprinkle with nutritional yeast for 'cheesy' flavor.",
"4. High fiber and gluten-free."
]
},
{
"id": "recipe_231",
"type": "recipe",
"title": "Greek Turkey Meatball Bowl",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 340,
"protein": 28,
"carbs": 14,
"fat": 18,
"ingredients": [
"4 Turkey Meatballs (Oregano/Lemon)",
"1 cup Cucumber & Tomato salad",
"2 tbsp Hummus",
"1/4 cup Cauliflower rice",
"Olives"
],
"instructions": [
"1. Saut\u00e9 cauliflower rice.",
"2. Top with meatballs and fresh veggie salad.",
"3. Add a dollop of hummus.",
"4. High protein and Mediterranean flavors."
]
},
{
"id": "recipe_232",
"type": "recipe",
"title": "Som Tum (Green Papaya Salad)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1562565652-a0d8f0c59eb4?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxTb20lMjBUdW0lMjAlMjhHcmVlbiUyMFBhcGF5YSUyMFNhbGFkJTI5fGVufDB8fHx8MTc3MDQ4NTIzMHww&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "15 mins",
"calories": 140,
"protein": 4,
"carbs": 22,
"fat": 4,
"ingredients": [
"2 cups Green Papaya, shredded",
"1 tbsp Fish Sauce",
"1 tbsp Lime Juice",
"1 tsp Peanuts",
"Chili & Garlic"
],
"instructions": [
"1. Pound garlic and chili in a mortar.",
"2. Add papaya, fish sauce, and lime.",
"3. Toss well to bruise the papaya slightly.",
"4. Top with crushed peanuts."
]
},
{
"id": "recipe_233",
"type": "recipe",
"title": "Skinny Fajita Bowl",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1543339308-43e59d6b73a6?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 310,
"protein": 30,
"carbs": 12,
"fat": 15,
"ingredients": [
"150g Chicken or Beef strips",
"1 Bell Pepper, sliced",
"1/2 Onion, sliced",
"1 cup Lettuce",
"Salsa & Lime"
],
"instructions": [
"1. Saut\u00e9 meat and peppers with cumin and chili powder.",
"2. Serve over a bed of shredded lettuce.",
"3. Top with salsa.",
"4. Skip the tortilla to save 200 calories."
]
},
{
"id": "recipe_234",
"type": "recipe",
"title": "Vietnamese Ginger Chicken (Ga Kho)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 32,
"carbs": 8,
"fat": 12,
"ingredients": [
"200g Chicken Breast, cubed",
"2 tbsp Fresh Ginger, julienned",
"1 tbsp Soy Sauce",
"1 tsp Fish Sauce",
"Black Pepper"
],
"instructions": [
"1. Saut\u00e9 ginger and chicken until browned.",
"2. Add soy sauce and fish sauce.",
"3. Simmer until the sauce glazes the chicken.",
"4. Serve with steamed bok choy."
]
},
{
"id": "recipe_235",
"type": "recipe",
"title": "Protein Oat Pancakes",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1506084868230-bb9d95c24759?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 290,
"protein": 24,
"carbs": 30,
"fat": 6,
"ingredients": [
"1/2 cup Oats, blended",
"1 scoop Protein Powder",
"1 Egg White",
"1/4 cup Almond Milk"
],
"instructions": [
"1. Blend ingredients into a smooth batter.",
"2. Cook on a non-stick pan until bubbly.",
"3. Flip and cook for 1 more min.",
"4. Top with berries."
]
},
{
"id": "recipe_236",
"type": "recipe",
"title": "Chickpea & Spinach Curry",
"author": "Mediterranean Lean",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 240,
"protein": 12,
"carbs": 35,
"fat": 8,
"ingredients": [
"1 can Chickpeas",
"2 cups Fresh Spinach",
"1/2 can Diced Tomatoes",
"1 tbsp Curry powder",
"Ginger & Garlic"
],
"instructions": [
"1. Saut\u00e9 ginger and garlic.",
"2. Add chickpeas, tomatoes, and curry powder.",
"3. Simmer for 15 mins.",
"4. Stir in spinach until wilted."
]
},
{
"id": "recipe_237",
"type": "recipe",
"title": "Thai Steamed Fish (Lime & Garlic)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1534352877779-1d0d13fd6f98?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3w4NzAwMjl8MHwxfHNlYXJjaHwxfHxUaGFpJTIwU3RlYW1lZCUyMEZpc2glMjAlMjhMaW1lJTIwfGVufDB8fHx8MTc3MDQ4NTIzMXww&ixlib=rb-4.1.0&q=80&w=1080",
"prep_time": "20 mins",
"calories": 220,
"protein": 30,
"carbs": 4,
"fat": 8,
"ingredients": [
"150g White Fish Fillet",
"2 tbsp Lime Juice",
"1 tbsp Garlic, minced",
"1 tsp Chili",
"Cilantro"
],
"instructions": [
"1. Steam fish for 10-12 mins.",
"2. Mix lime, garlic, and chili.",
"3. Pour dressing over the steamed fish.",
"4. Garnish with cilantro."
]
},
{
"id": "recipe_238",
"type": "recipe",
"title": "Mexican Black Bean Soup",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1546702047-9b2f6943b174?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 210,
"protein": 12,
"carbs": 34,
"fat": 4,
"ingredients": [
"1 can Black Beans",
"1/2 cup Vegetable Broth",
"1/2 cup Salsa",
"1 tsp Cumin",
"Cilantro"
],
"instructions": [
"1. Blend half the beans with broth.",
"2. Mix with whole beans, salsa, and cumin.",
"3. Simmer for 10 mins.",
"4. Top with cilantro and a squeeze of lime."
]
},
{
"id": "recipe_239",
"type": "recipe",
"title": "Vietnamese Prawn & Pomelo Salad",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1540189549336-e6e99c3679fe?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 240,
"protein": 22,
"carbs": 24,
"fat": 6,
"ingredients": [
"150g Cooked Prawns",
"1 cup Pomelo segments",
"1/4 cup Mint & Cilantro",
"1 tbsp Lime juice",
"1 tsp Fish sauce"
],
"instructions": [
"1. Toss pomelo with prawns and herbs.",
"2. Mix lime juice and fish sauce.",
"3. Pour over the salad.",
"4. Refreshing and high volume."
]
},
{
"id": "recipe_240",
"type": "recipe",
"title": "Greek Yogurt Chicken Crust Pizza",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1513104890138-7c749659a591?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 360,
"protein": 45,
"carbs": 4,
"fat": 18,
"ingredients": [
"200g Canned Chicken, drained",
"1 Egg",
"1/4 cup Parmesan",
"1/4 cup Marinara",
"Low fat Mozzarella"
],
"instructions": [
"1. Mix chicken, egg, and parmesan to form 'dough'.",
"2. Spread thin on parchment and bake at 400\u00b0F for 20 mins.",
"3. Flip, add toppings, and bake for 10 more mins.",
"4. Zero carb crust hack."
]
},
{
"id": "recipe_241",
"type": "recipe",
"title": "Shakshuka (Middle Eastern)",
"author": "Mediterranean Lean",
"image_url": "https://images.unsplash.com/photo-1590412200988-a436970781fa?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 240,
"protein": 14,
"carbs": 16,
"fat": 14,
"ingredients": [
"2 Eggs",
"1 cup Tomato sauce (chunky)",
"1/2 Bell Pepper",
"1/2 tsp Cumin",
"1/2 tsp Paprika"
],
"instructions": [
"1. Saut\u00e9 peppers until soft.",
"2. Add tomato sauce and spices; simmer.",
"3. Make two wells in sauce and crack eggs in.",
"4. Cover and cook until eggs are poached."
]
},
{
"id": "recipe_242",
"type": "recipe",
"title": "Thai Morning Glory Stir-Fry",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1533035339994-6e7e012354f7?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 110,
"protein": 4,
"carbs": 8,
"fat": 8,
"ingredients": [
"2 cups Water Spinach (Morning Glory)",
"1 tbsp Oyster Sauce",
"1 clove Garlic, crushed",
"1 tsp Chili",
"Sesame Oil"
],
"instructions": [
"1. Saut\u00e9 garlic and chili in sesame oil.",
"2. Add morning glory on high heat.",
"3. Stir in oyster sauce and toss for 1 min.",
"4. Serve as a healthy high-fiber side."
]
},
{
"id": "recipe_243",
"type": "recipe",
"title": "Mexican Grilled Fish Tacos",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1552332386-f8dd00dc2f85?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 290,
"protein": 28,
"carbs": 18,
"fat": 12,
"ingredients": [
"150g Cod or Mahi Mahi",
"2 Corn Tortillas",
"1/4 Avocado",
"1/2 cup Shredded Cabbage",
"Lime & Salsa"
],
"instructions": [
"1. Grill seasoned fish until flaky.",
"2. Warm tortillas.",
"3. Fill with cabbage, fish, and avocado slices.",
"4. Top with fresh salsa."
]
},
{
"id": "recipe_244",
"type": "recipe",
"title": "Vietnamese Rice Paper Pizza",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1513104890138-7c749659a591?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 190,
"protein": 10,
"carbs": 24,
"fat": 6,
"ingredients": [
"1 sheet Rice Paper",
"1 Egg, beaten",
"1 tsp Shrimp paste (optional)",
"Green onions",
"Sriracha"
],
"instructions": [
"1. Place rice paper on a cold pan and turn on low heat.",
"2. Spread egg and shrimp paste over the paper.",
"3. Sprinkle green onions and fold when the paper gets crispy.",
"4. Top with sriracha."
]
},
{
"id": "recipe_245",
"type": "recipe",
"title": "Protein Cookie Dough (Greek Yogurt)",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1559715745-e1b33a271c8f?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 220,
"protein": 20,
"carbs": 18,
"fat": 8,
"ingredients": [
"1/2 cup Greek Yogurt",
"1 scoop Protein Powder",
"1 tbsp Peanut Butter",
"1 tsp Dark Chocolate chips"
],
"instructions": [
"1. Mix yogurt, protein powder, and peanut butter until thick.",
"2. Stir in chocolate chips.",
"3. Freeze for 5 mins for better texture.",
"4. A healthy dessert alternative."
]
},
{
"id": "recipe_246",
"type": "recipe",
"title": "Baba Ganoush (Eggplant Dip)",
"author": "Mediterranean Lean",
"image_url": "https://images.unsplash.com/photo-1544510802-393282eb5559?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 140,
"protein": 4,
"carbs": 12,
"fat": 10,
"ingredients": [
"1 Large Eggplant, roasted",
"1 tbsp Tahini",
"1 clove Garlic",
"1 tbsp Lemon Juice",
"Smoked Paprika"
],
"instructions": [
"1. Scoop out the flesh of the roasted eggplant.",
"2. Blend with tahini, garlic, and lemon juice.",
"3. Top with smoked paprika.",
"4. Serve with cucumber slices."
]
},
{
"id": "recipe_247",
"type": "recipe",
"title": "Thai Chicken Satay (Baked)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1593001874117-c99c800e3eb7?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 270,
"protein": 30,
"carbs": 6,
"fat": 14,
"ingredients": [
"200g Chicken breast strips",
"1 tbsp Curry powder",
"1 tbsp Coconut milk",
"1 tbsp Peanut butter (for sauce)",
"Lime juice"
],
"instructions": [
"1. Marinate chicken in curry and coconut milk.",
"2. Thread on skewers and bake at 400\u00b0F for 15 mins.",
"3. Mix peanut butter with lime and water for a light sauce.",
"4. Serve hot."
]
},
{
"id": "recipe_248",
"type": "recipe",
"title": "Taco Salad (Turkey)",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 320,
"protein": 28,
"carbs": 18,
"fat": 16,
"ingredients": [
"150g Ground Turkey, cooked",
"2 cups Lettuce",
"1/4 cup Black beans",
"1/4 cup Corn",
"2 tbsp Salsa"
],
"instructions": [
"1. Cook turkey with taco spices.",
"2. Build salad with lettuce, beans, and corn.",
"3. Top with turkey and salsa.",
"4. High volume and very filling."
]
},
{
"id": "recipe_249",
"type": "recipe",
"title": "Vietnamese Fish with Dill (Cha Ca)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1519708227418-c8fd9a3a2750?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 260,
"protein": 32,
"carbs": 4,
"fat": 14,
"ingredients": [
"200g White Fish (Cod/Tilapia)",
"1 tsp Turmeric",
"1 cup Fresh Dill",
"1 tbsp Fish sauce",
"Green onions"
],
"instructions": [
"1. Rub fish with turmeric and salt.",
"2. Pan-sear fish until cooked.",
"3. Throw in a heap of dill and green onions for 1 min.",
"4. Drizzle with fish sauce and lime."
]
},
{
"id": "recipe_250",
"type": "recipe",
"title": "Greek Yogurt Bagels (2-Ingredient)",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1509440159596-0249088772ff?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 220,
"protein": 12,
"carbs": 35,
"fat": 2,
"ingredients": [
"1/2 cup Greek Yogurt",
"1/2 cup Self-rising Flour",
"Everything Bagel seasoning",
"1 Egg (for wash)"
],
"instructions": [
"1. Mix yogurt and flour into a dough.",
"2. Shape into bagels.",
"3. Brush with egg wash and add seasoning.",
"4. Bake at 375\u00b0F for 20-25 mins."
]
},
{
"id": "recipe_251",
"type": "recipe",
"title": "Greek Salad with Chickpeas",
"author": "Mediterranean Lean",
"image_url": "https://images.unsplash.com/photo-1540189549336-e6e99c3679fe?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 230,
"protein": 10,
"carbs": 24,
"fat": 12,
"ingredients": [
"1/2 cup Chickpeas",
"1 cup Cucumber & Tomato",
"1 tbsp Feta Cheese",
"5 Olives",
"Lemon & Oregano"
],
"instructions": [
"1. Combine chickpeas and veggies.",
"2. Crumble feta on top.",
"3. Add olives and season with lemon and oregano.",
"4. A perfect lunch for a deficit."
]
},
{
"id": "recipe_252",
"type": "recipe",
"title": "Thai Red Curry (Shrimp)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1455619452474-d2be8b1e70cd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 290,
"protein": 24,
"carbs": 12,
"fat": 16,
"ingredients": [
"150g Shrimp",
"1 tbsp Red Curry Paste",
"1/2 cup Light Coconut Milk",
"1 cup Bell Peppers",
"Lime leaves"
],
"instructions": [
"1. Saut\u00e9 paste and peppers.",
"2. Pour in coconut milk and simmer.",
"3. Add shrimp and cook for 3 mins.",
"4. Garnish with fresh basil and lime."
]
},
{
"id": "recipe_253",
"type": "recipe",
"title": "Air Fried Chimichangas",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1513104890138-7c749659a591?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 340,
"protein": 28,
"carbs": 35,
"fat": 12,
"ingredients": [
"1 Flour Tortilla (whole wheat)",
"100g Shredded Chicken",
"2 tbsp Salsa",
"1 tbsp Greek yogurt",
"1/4 cup Black beans"
],
"instructions": [
"1. Mix chicken, beans, and salsa.",
"2. Wrap in tortilla tightly.",
"3. Air fry at 375\u00b0F for 10 mins until crispy.",
"4. Top with Greek yogurt 'sour cream'."
]
},
{
"id": "recipe_254",
"type": "recipe",
"title": "Vietnamese Lemongrass Tofu",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 240,
"protein": 18,
"carbs": 12,
"fat": 15,
"ingredients": [
"200g Firm Tofu, cubed",
"2 tbsp Lemongrass, minced",
"1 tbsp Soy Sauce",
"1 tsp Chili",
"1 tsp Sugar"
],
"instructions": [
"1. Pan-fry tofu until golden.",
"2. Saut\u00e9 lemongrass and chili.",
"3. Add soy sauce and sugar; toss with tofu.",
"4. Serve with steamed bok choy."
]
},
{
"id": "recipe_255",
"type": "recipe",
"title": "Protein Banana Bread",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1559715745-e1b33a271c8f?auto=format&fit=crop&w=800&q=80",
"prep_time": "50 mins",
"calories": 180,
"protein": 10,
"carbs": 25,
"fat": 6,
"ingredients": [
"2 Ripe Bananas",
"2 scoops Protein Powder",
"1 cup Oat Flour",
"2 Eggs",
"1 tsp Cinnamon"
],
"instructions": [
"1. Mash bananas and mix with eggs.",
"2. Stir in dry ingredients.",
"3. Pour into a loaf pan.",
"4. Bake at 350\u00b0F for 40-45 mins."
]
},
{
"id": "recipe_256",
"type": "recipe",
"title": "Hummus with Spiced Beef",
"author": "Mediterranean Lean",
"image_url": "https://images.unsplash.com/photo-1547050605-2f10bd023bc3?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 320,
"protein": 24,
"carbs": 18,
"fat": 18,
"ingredients": [
"1/2 cup Hummus",
"100g Ground Lean Beef",
"1 tsp Cumin & Paprika",
"1 tbsp Pine nuts",
"Cucumber slices"
],
"instructions": [
"1. Saut\u00e9 beef with spices until browned.",
"2. Spread hummus on a plate.",
"3. Top with warm beef and pine nuts.",
"4. Serve with cucumber slices instead of bread."
]
},
{
"id": "recipe_257",
"type": "recipe",
"title": "Thai Basil Beef (Pad Kra Pao)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 310,
"protein": 28,
"carbs": 6,
"fat": 18,
"ingredients": [
"150g Ground Beef (Lean)",
"1 cup Thai Basil leaves",
"1 tbsp Soy Sauce",
"1 tbsp Fish Sauce",
"Garlic & Chili"
],
"instructions": [
"1. Saut\u00e9 garlic and chili on high heat.",
"2. Add beef and cook until browned.",
"3. Stir in sauces.",
"4. Throw in basil and toss for 30 seconds."
]
},
{
"id": "recipe_258",
"type": "recipe",
"title": "Mexican Shrimp Cocktail",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1534604973900-c41ab4c287ba?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 210,
"protein": 24,
"carbs": 15,
"fat": 6,
"ingredients": [
"150g Shrimp, cooked",
"1/2 cup Tomato juice",
"Lime & Hot sauce",
"Cucumber & Onion",
"1/4 Avocado"
],
"instructions": [
"1. Mix tomato juice with lime and hot sauce.",
"2. Add shrimp and diced veggies.",
"3. Chill for 10 mins.",
"4. Top with avocado slices."
]
},
{
"id": "recipe_259",
"type": "recipe",
"title": "Vietnamese Caramel Pork (Lean)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1593001874117-c99c800e3eb7?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 340,
"protein": 32,
"carbs": 12,
"fat": 16,
"ingredients": [
"200g Pork Loin, cubed",
"1 tbsp Fish Sauce",
"1 tsp Coconut sugar",
"1/2 cup Coconut water",
"Ginger"
],
"instructions": [
"1. Sear pork with ginger.",
"2. Add coconut sugar to pan to caramelize.",
"3. Add coconut water and fish sauce.",
"4. Simmer until sauce is thick and dark."
]
},
{
"id": "recipe_260",
"type": "recipe",
"title": "Protein Brownies (Pumpkin Base)",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1559715745-e1b33a271c8f?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 140,
"protein": 12,
"carbs": 15,
"fat": 4,
"ingredients": [
"1 cup Pumpkin Puree",
"2 scoops Chocolate Protein Powder",
"1/4 cup Cocoa Powder",
"1/4 cup Sweetener"
],
"instructions": [
"1. Mix all ingredients into a smooth batter.",
"2. Pour into a square pan.",
"3. Bake at 350\u00b0F for 18-20 mins.",
"4. Let cool completely before slicing."
]
},
{
"id": "recipe_261",
"type": "recipe",
"title": "Thai Beef Watermelon Salad",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1540189549336-e6e99c3679fe?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 280,
"protein": 24,
"carbs": 18,
"fat": 12,
"ingredients": [
"150g Flank Steak, grilled and sliced",
"2 cups Watermelon cubes",
"1/4 cup Mint leaves",
"1 tbsp Lime juice",
"1 tsp Chili flakes"
],
"instructions": [
"1. Toss watermelon and mint in a bowl.",
"2. Add grilled beef slices.",
"3. Drizzle with lime juice and sprinkle chili flakes.",
"4. Serve chilled for a refreshing, high-volume lunch."
]
},
{
"id": "recipe_262",
"type": "recipe",
"title": "Lamb Kofta with Mint Yogurt",
"author": "Mediterranean Lean",
"image_url": "https://images.unsplash.com/photo-1529692236671-f1f6e9460272?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 320,
"protein": 28,
"carbs": 6,
"fat": 20,
"ingredients": [
"150g Lean Ground Lamb",
"1 tsp Cumin",
"1/4 cup Greek Yogurt",
"1 tbsp Fresh Mint",
"1 clove Garlic, minced"
],
"instructions": [
"1. Mix lamb with cumin and garlic; shape into small logs.",
"2. Grill or pan-sear for 10 minutes until cooked through.",
"3. Mix yogurt with chopped mint and a squeeze of lemon.",
"4. Serve koftas with the yogurt dip."
]
},
{
"id": "recipe_263",
"type": "recipe",
"title": "Mexican Cauliflower 'Rice' Bowl",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1543339308-43e59d6b73a6?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 240,
"protein": 18,
"carbs": 14,
"fat": 12,
"ingredients": [
"2 cups Cauliflower Rice",
"100g Ground Turkey",
"1/4 cup Black beans",
"2 tbsp Salsa",
"1/4 Avocado"
],
"instructions": [
"1. Saut\u00e9 turkey with taco seasoning.",
"2. Add cauliflower rice and beans; stir-fry for 5 mins.",
"3. Top with salsa and avocado slices.",
"4. High volume and very low carb."
]
},
{
"id": "recipe_264",
"type": "recipe",
"title": "Vietnamese Claypot Fish (Ca Kho To)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1519708227418-c8fd9a3a2750?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 260,
"protein": 32,
"carbs": 8,
"fat": 10,
"ingredients": [
"200g White Fish Fillet",
"1 tbsp Fish sauce",
"1 tsp Coconut sugar",
"1 stalk Green Onion",
"Ginger & Black Pepper"
],
"instructions": [
"1. Saut\u00e9 ginger and green onion.",
"2. Add fish sauce and sugar to create a light caramel.",
"3. Place fish in the pan and add a splash of water.",
"4. Simmer until sauce is thick and fish is glazed."
]
},
{
"id": "recipe_265",
"type": "recipe",
"title": "Protein Buffalo Chicken Dip",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1626074353765-517a681e40be?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 280,
"protein": 35,
"carbs": 4,
"fat": 12,
"ingredients": [
"150g Canned Chicken, shredded",
"1/2 cup Greek Yogurt",
"2 tbsp Buffalo Sauce",
"1 tbsp Mozzarella (Light)",
"Celery sticks"
],
"instructions": [
"1. Mix chicken, yogurt, and buffalo sauce.",
"2. Top with cheese and microwave/bake until melted.",
"3. Serve with celery sticks for dipping.",
"4. Massive protein for low calories."
]
},
{
"id": "recipe_266",
"type": "recipe",
"title": "Mediterranean Stuffed Peppers",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1520072959219-c595dc870360?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 290,
"protein": 24,
"carbs": 25,
"fat": 10,
"ingredients": [
"2 Bell Peppers",
"100g Ground Beef (Lean)",
"1/4 cup Quinoa (cooked)",
"1 tbsp Feta Cheese",
"1/2 tsp Oregano"
],
"instructions": [
"1. Hollow out the peppers.",
"2. Mix beef, quinoa, and oregano; stuff the peppers.",
"3. Bake at 375\u00b0F for 30 mins.",
"4. Top with crumbled feta before serving."
]
},
{
"id": "recipe_267",
"type": "recipe",
"title": "Thai Papaya & Prawn Salad",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1540189549336-e6e99c3679fe?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 24,
"carbs": 20,
"fat": 4,
"ingredients": [
"150g Cooked Prawns",
"2 cups Shredded Green Papaya",
"1 tbsp Fish sauce",
"1 tbsp Lime juice",
"Thai Chilies"
],
"instructions": [
"1. In a mortar, crush chili and garlic.",
"2. Toss papaya with prawns and dressing.",
"3. Mix well to combine flavors.",
"4. Serve with cabbage leaves."
]
},
{
"id": "recipe_268",
"type": "recipe",
"title": "Mexican Shrimp Aguachile",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1534604973900-c41ab4c287ba?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 190,
"protein": 26,
"carbs": 10,
"fat": 5,
"ingredients": [
"150g Raw Shrimp (sushi grade), butterflied",
"1/2 cup Lime juice",
"1/2 Cucumber, sliced",
"1 Serrano chili, sliced",
"Cilantro"
],
"instructions": [
"1. Submerge shrimp in lime juice for 10 mins until 'cooked' by acid.",
"2. Blend some lime juice with cilantro and chili; pour over shrimp.",
"3. Top with cucumber slices.",
"4. Very low calorie and refreshing."
]
},
{
"id": "recipe_269",
"type": "recipe",
"title": "Vietnamese Lemongrass Pork",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1593001874117-c99c800e3eb7?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 310,
"protein": 30,
"carbs": 6,
"fat": 16,
"ingredients": [
"200g Lean Pork Shoulder, sliced thin",
"2 tbsp Lemongrass, minced",
"1 tbsp Soy Sauce",
"1 tsp Fish sauce",
"Garlic & Onion"
],
"instructions": [
"1. Saut\u00e9 aromatics and lemongrass.",
"2. Add pork and stir-fry on high heat.",
"3. Season with sauces.",
"4. Serve with a large side of salad greens."
]
},
{
"id": "recipe_270",
"type": "recipe",
"title": "Protein Mug Cake (Chocolate)",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1559715745-e1b33a271c8f?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 210,
"protein": 22,
"carbs": 15,
"fat": 6,
"ingredients": [
"1 scoop Chocolate Protein Powder",
"1 tbsp Cocoa Powder",
"1/4 cup Almond Milk",
"1/2 tsp Baking powder"
],
"instructions": [
"1. Mix all ingredients in a microwave-safe mug.",
"2. Microwave on high for 60-90 seconds.",
"3. Let cool for 1 minute.",
"4. A perfect 200-calorie dessert."
]
},
{
"id": "recipe_271",
"type": "recipe",
"title": "Mediterranean Tuna Chickpea Salad",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1540189549336-e6e99c3679fe?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 290,
"protein": 30,
"carbs": 24,
"fat": 10,
"ingredients": [
"1 can Tuna in water, drained",
"1/2 cup Chickpeas",
"1/4 cup Red Onion",
"1 tbsp Lemon juice",
"Parsley"
],
"instructions": [
"1. Combine tuna and chickpeas in a bowl.",
"2. Add onion and parsley.",
"3. Dress with lemon juice, salt, and pepper.",
"4. No oil needed for this high-protein lunch."
]
},
{
"id": "recipe_272",
"type": "recipe",
"title": "Thai Chicken Basil Noodles (Shirataki)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1559339352-11d035aa65de?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 240,
"protein": 28,
"carbs": 10,
"fat": 12,
"ingredients": [
"1 pack Shirataki Fettuccine",
"150g Ground Chicken",
"1 cup Thai Basil",
"1 tbsp Soy Sauce",
"Chili & Garlic"
],
"instructions": [
"1. Pan-dry shirataki noodles.",
"2. Saut\u00e9 chicken with garlic and chili.",
"3. Add noodles and soy sauce.",
"4. Toss in basil at the very end."
]
},
{
"id": "recipe_273",
"type": "recipe",
"title": "Mexican Fajita Foil Packets",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1552332386-f8dd00dc2f85?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 310,
"protein": 32,
"carbs": 12,
"fat": 14,
"ingredients": [
"200g Chicken Breast, sliced",
"1 Bell Pepper, sliced",
"1/2 Onion, sliced",
"1 tsp Cumin & Paprika",
"Aluminum Foil"
],
"instructions": [
"1. Toss chicken and veggies in spices.",
"2. Seal in a foil packet.",
"3. Bake at 400\u00b0F for 20 mins.",
"4. Serve with fresh lime."
]
},
{
"id": "recipe_274",
"type": "recipe",
"title": "Vietnamese Chicken & Cabbage Salad",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 230,
"protein": 28,
"carbs": 12,
"fat": 6,
"ingredients": [
"150g Shredded Chicken Breast",
"2 cups Shredded Cabbage",
"1 tbsp Fish sauce",
"1 tbsp Lime juice",
"Mint & Peanuts"
],
"instructions": [
"1. Toss chicken and cabbage in a large bowl.",
"2. Mix fish sauce and lime juice; pour over salad.",
"3. Add mint leaves.",
"4. Top with a few crushed peanuts for crunch."
]
},
{
"id": "recipe_275",
"type": "recipe",
"title": "High Protein French Toast",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1484723088891-b12a387a2c85?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 310,
"protein": 32,
"carbs": 35,
"fat": 6,
"ingredients": [
"2 slices Whole Wheat Bread",
"1/2 cup Egg Whites",
"1/2 scoop Protein Powder",
"Cinnamon",
"1/4 cup Greek Yogurt"
],
"instructions": [
"1. Whisk egg whites, protein powder, and cinnamon.",
"2. Dip bread until soaked.",
"3. Cook on a non-stick pan until golden.",
"4. Serve with a dollop of yogurt on top."
]
},
{
"id": "recipe_276",
"type": "recipe",
"title": "Mediterranean Baked Salmon with Herbs",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1467003909585-2f8a72700288?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 340,
"protein": 32,
"carbs": 2,
"fat": 18,
"ingredients": [
"150g Salmon Fillet",
"1 tsp Dried Oregano",
"1 tbsp Lemon juice",
"1 clove Garlic, minced",
"Fresh Dill"
],
"instructions": [
"1. Preheat oven to 400\u00b0F.",
"2. Rub salmon with garlic and oregano.",
"3. Bake for 12-15 minutes.",
"4. Squeeze lemon juice and top with dill."
]
},
{
"id": "recipe_277",
"type": "recipe",
"title": "Thai Seafood Glass Noodle Salad",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1546702047-9b2f6943b174?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 260,
"protein": 24,
"carbs": 30,
"fat": 6,
"ingredients": [
"50g Bean Thread Noodles (Sotanghon)",
"100g Mixed Seafood (Shrimp/Squid)",
"1 tbsp Fish sauce",
"1 tbsp Lime juice",
"Celery & Onion"
],
"instructions": [
"1. Boil noodles and seafood until cooked.",
"2. Drain and toss with sliced celery and onion.",
"3. Mix fish sauce and lime; pour over salad.",
"4. Serve warm or cold."
]
},
{
"id": "recipe_278",
"type": "recipe",
"title": "Mexican Lean Steak Tostadas",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1552332386-f8dd00dc2f85?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 340,
"protein": 28,
"carbs": 24,
"fat": 16,
"ingredients": [
"2 Baked Corn Tortillas",
"100g Lean Steak strips",
"1/4 cup Cabbage slaw",
"2 tbsp Salsa",
"1/4 Avocado"
],
"instructions": [
"1. Grill steak with cumin and salt.",
"2. Place steak on crispy tortillas.",
"3. Top with cabbage, salsa, and avocado slices.",
"4. Use baked shells to save fat."
]
},
{
"id": "recipe_279",
"type": "recipe",
"title": "Vietnamese Shrimp & Pineapple Soup",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 210,
"protein": 22,
"carbs": 24,
"fat": 4,
"ingredients": [
"150g Shrimp",
"1/2 cup Pineapple chunks",
"1 Tomato, diced",
"1 cup Bean sprouts",
"Tamarind paste"
],
"instructions": [
"1. Boil water with tamarind paste.",
"2. Add pineapple and tomato; simmer for 5 mins.",
"3. Add shrimp and cook for 3 mins.",
"4. Throw in bean sprouts just before turning off heat."
]
},
{
"id": "recipe_280",
"type": "recipe",
"title": "Protein Bagel Breakfast Sandwich",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1509440159596-0249088772ff?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 360,
"protein": 34,
"carbs": 35,
"fat": 12,
"ingredients": [
"1 Protein Bagel (Yogurt based)",
"1 Egg + 2 Egg Whites",
"1 slice Turkey Bacon",
"1 cup Spinach"
],
"instructions": [
"1. Scramble eggs and egg whites with spinach.",
"2. Cook turkey bacon until crispy.",
"3. Slice bagel and toast.",
"4. Assemble sandwich and enjoy high protein fuel."
]
},
{
"id": "recipe_281",
"type": "recipe",
"title": "Mediterranean Baked Tofu with Olives",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 260,
"protein": 20,
"carbs": 12,
"fat": 15,
"ingredients": [
"200g Firm Tofu, pressed and cubed",
"5 Kalamata Olives, sliced",
"1/2 cup Cherry Tomatoes",
"1 tsp Dried Oregano",
"1 tsp Olive Oil"
],
"instructions": [
"1. Toss tofu cubes in oil and oregano.",
"2. Place on a tray with tomatoes and olives.",
"3. Bake at 400\u00b0F for 20 mins until crispy.",
"4. Serve as a high protein plant-based meal."
]
},
{
"id": "recipe_282",
"type": "recipe",
"title": "Thai Lime & Chili Squid",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1599084993091-1cb5c0721cc6?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 190,
"protein": 28,
"carbs": 6,
"fat": 8,
"ingredients": [
"200g Squid rings",
"2 tbsp Lime juice",
"1 tsp Garlic, minced",
"Thai Chilies",
"Cilantro"
],
"instructions": [
"1. Quickly blanch squid in boiling water for 2 mins; drain.",
"2. Mix lime juice, garlic, and chilies.",
"3. Toss squid with the lime mixture.",
"4. Garnish with cilantro; serve cold or warm."
]
},
{
"id": "recipe_283",
"type": "recipe",
"title": "Mexican Chicken Enchilada Soup",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1546702047-9b2f6943b174?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 290,
"protein": 28,
"carbs": 18,
"fat": 10,
"ingredients": [
"150g Shredded Chicken Breast",
"2 cups Chicken Broth",
"1/4 cup Enchilada sauce",
"1/4 cup Black beans",
"1/4 cup Corn"
],
"instructions": [
"1. Simmer broth and enchilada sauce.",
"2. Add chicken, beans, and corn.",
"3. Cook for 15 minutes.",
"4. Top with a few crushed corn chips if desired."
]
},
{
"id": "recipe_284",
"type": "recipe",
"title": "Vietnamese Honey Garlic Shrimp",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1559742811-822873691df8?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 240,
"protein": 26,
"carbs": 12,
"fat": 8,
"ingredients": [
"150g Shrimp",
"1 tbsp Honey",
"1 tbsp Soy Sauce",
"2 cloves Garlic, minced",
"Ginger"
],
"instructions": [
"1. Mix honey, soy sauce, garlic, and ginger.",
"2. Saut\u00e9 shrimp in a non-stick pan until pink.",
"3. Pour sauce over shrimp and toss for 1 min.",
"4. Serve over steamed vegetables."
]
},
{
"id": "recipe_285",
"type": "recipe",
"title": "Protein Blueberry Muffins",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1559715745-e1b33a271c8f?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 160,
"protein": 12,
"carbs": 18,
"fat": 4,
"ingredients": [
"1/2 cup Oat flour",
"1 scoop Vanilla Protein Powder",
"1/2 cup Blueberries",
"1/4 cup Greek Yogurt",
"1 Egg white"
],
"instructions": [
"1. Mix all ingredients except blueberries.",
"2. Fold in the blueberries.",
"3. Pour into 4 muffin liners.",
"4. Bake at 350\u00b0F for 18-20 mins."
]
},
{
"id": "recipe_286",
"type": "recipe",
"title": "Mediterranean Grilled Vegetable Skewers",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1551183053-bf91a1d81141?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 140,
"protein": 4,
"carbs": 16,
"fat": 8,
"ingredients": [
"1 Zucchini, cubed",
"1 Bell Pepper, cubed",
"1/2 Red Onion, wedges",
"1 tsp Olive oil",
"Herbs de Provence"
],
"instructions": [
"1. Thread vegetables onto skewers.",
"2. Brush with olive oil and sprinkle with herbs.",
"3. Grill for 10-12 minutes until charred.",
"4. Serve as a high-volume healthy side."
]
},
{
"id": "recipe_287",
"type": "recipe",
"title": "Thai Yellow Curry (Cauliflower)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1455619452474-d2be8b1e70cd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 210,
"protein": 6,
"carbs": 18,
"fat": 14,
"ingredients": [
"2 cups Cauliflower florets",
"1 tbsp Yellow Curry Paste",
"1/2 cup Light Coconut Milk",
"1/2 Potato, cubed",
"Turmeric"
],
"instructions": [
"1. Saut\u00e9 curry paste in a splash of coconut milk.",
"2. Add potatoes and cook until half-soft.",
"3. Add cauliflower and remaining coconut milk.",
"4. Simmer for 10 mins until veggies are tender."
]
},
{
"id": "recipe_288",
"type": "recipe",
"title": "Mexican Grilled Corn on the Cob (Light)",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1551248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 5,
"carbs": 30,
"fat": 6,
"ingredients": [
"1 Corn Cob",
"1 tbsp Greek Yogurt",
"1 tsp Chili powder",
"Lime",
"Cilantro"
],
"instructions": [
"1. Grill the corn until charred.",
"2. Brush with Greek yogurt instead of mayo.",
"3. Sprinkle with chili powder and cilantro.",
"4. Squeeze lime over before eating."
]
},
{
"id": "recipe_289",
"type": "recipe",
"title": "Vietnamese Noodle Salad (Bun Cha)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1540189549336-e6e99c3679fe?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 340,
"protein": 28,
"carbs": 40,
"fat": 12,
"ingredients": [
"150g Grilled Pork or Chicken",
"1 cup Vermicelli noodles",
"2 cups Salad Greens",
"1 tbsp Fish sauce dressing",
"Mint & Basil"
],
"instructions": [
"1. Arrange noodles and greens in a bowl.",
"2. Top with grilled meat and herbs.",
"3. Pour over fish sauce dressing.",
"4. Refreshing and filling Vietnamese staple."
]
},
{
"id": "recipe_290",
"type": "recipe",
"title": "Protein Pumpkin Pie Bars",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1559715745-e1b33a271c8f?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 150,
"protein": 10,
"carbs": 18,
"fat": 5,
"ingredients": [
"1 cup Pumpkin Puree",
"1/2 scoop Vanilla Protein Powder",
"1/4 cup Oat flour",
"1 Egg",
"Pumpkin spice"
],
"instructions": [
"1. Mix all ingredients into a batter.",
"2. Pour into a square pan.",
"3. Bake at 350\u00b0F for 25-30 mins.",
"4. Let cool and slice into bars."
]
},
{
"id": "recipe_291",
"type": "recipe",
"title": "Mediterranean Roast Chicken",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 360,
"protein": 38,
"carbs": 8,
"fat": 18,
"ingredients": [
"2 Chicken Thighs (skinless)",
"1 Lemon, quartered",
"1 tsp Dried Rosemary",
"1/2 cup Artichoke hearts",
"1 tsp Olive Oil"
],
"instructions": [
"1. Place chicken and artichokes in a baking dish.",
"2. Season with rosemary, oil, and lemon wedges.",
"3. Bake at 400\u00b0F for 35 minutes until golden.",
"4. Serve with the roasted lemon juice."
]
},
{
"id": "recipe_292",
"type": "recipe",
"title": "Thai Fish Cakes (Tod Mun Pla)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1551248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 240,
"protein": 28,
"carbs": 6,
"fat": 12,
"ingredients": [
"200g White Fish Fillet, blended",
"1 tbsp Red Curry Paste",
"1 tbsp Green Beans, finely sliced",
"1 tsp Lime leaves, julienned",
"1 Egg"
],
"instructions": [
"1. Mix blended fish, egg, curry paste, beans, and lime leaves.",
"2. Shape into small flat patties.",
"3. Pan-fry in a non-stick pan until cooked through.",
"4. Serve with cucumber relish."
]
},
{
"id": "recipe_293",
"type": "recipe",
"title": "Mexican Beef & Pepper Skillet",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 310,
"protein": 32,
"carbs": 12,
"fat": 15,
"ingredients": [
"200g Lean Ground Beef",
"2 Bell Peppers, sliced",
"1/2 Onion, sliced",
"1 tsp Chili powder",
"Cilantro"
],
"instructions": [
"1. Saut\u00e9 beef with spices until browned.",
"2. Add peppers and onion; stir-fry until tender-crisp.",
"3. Season with salt and pepper.",
"4. Serve as a high-protein bowl."
]
},
{
"id": "recipe_294",
"type": "recipe",
"title": "Vietnamese Beef Stir-Fry (Bo Luc Lac Style)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 330,
"protein": 34,
"carbs": 8,
"fat": 16,
"ingredients": [
"200g Lean Beef cubes",
"1 tbsp Soy Sauce",
"2 cloves Garlic, crushed",
"1/2 tsp Black pepper",
"1 cup Lettuce base"
],
"instructions": [
"1. Marinate beef in soy sauce, garlic, and pepper.",
"2. Sear beef on high heat for 3-5 mins.",
"3. Serve on top of fresh lettuce.",
"4. Dip beef in salt-pepper-lime juice mixture."
]
},
{
"id": "recipe_295",
"type": "recipe",
"title": "Protein Cheesecake Jars",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1559715745-e1b33a271c8f?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins (plus chill)",
"calories": 240,
"protein": 24,
"carbs": 20,
"fat": 8,
"ingredients": [
"1/2 cup Greek Yogurt",
"1/4 cup Ricotta (Light)",
"1 tbsp Vanilla Protein Powder",
"2 Graham Crackers, crushed",
"Berries"
],
"instructions": [
"1. Mix yogurt, ricotta, and protein powder until smooth.",
"2. Place crushed graham crackers at the bottom of a jar.",
"3. Layer cheese mixture over the crumbs.",
"4. Top with fresh berries and chill."
]
},
{
"id": "recipe_296",
"type": "recipe",
"title": "Mediterranean Baked Cod with Fennel",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1599084993091-1cb5c0721cc6?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 260,
"protein": 30,
"carbs": 12,
"fat": 10,
"ingredients": [
"150g Cod Fillet",
"1/2 Fennel Bulb, sliced",
"1/2 Lemon (juice)",
"1 tsp Capers",
"Dill"
],
"instructions": [
"1. Arrange fennel slices in a baking dish.",
"2. Top with cod and capers.",
"3. Drizzle with lemon juice and bake at 375\u00b0F for 20 mins.",
"4. Garnish with fresh dill."
]
},
{
"id": "recipe_297",
"type": "recipe",
"title": "Thai Coconut Chicken Soup (Tom Kha Gai Light)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 310,
"protein": 28,
"carbs": 10,
"fat": 18,
"ingredients": [
"150g Chicken Breast",
"1/2 cup Light Coconut Milk",
"2 cups Chicken Broth",
"1 stalk Lemongrass",
"Mushrooms"
],
"instructions": [
"1. Boil broth with lemongrass and ginger.",
"2. Add chicken and mushrooms; simmer until cooked.",
"3. Stir in coconut milk.",
"4. Finish with lime juice and fresh cilantro."
]
},
{
"id": "recipe_298",
"type": "recipe",
"title": "Mexican Salsa Verde Chicken",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 280,
"protein": 35,
"carbs": 8,
"fat": 12,
"ingredients": [
"200g Chicken Breast",
"1/2 cup Salsa Verde (Tomatillo sauce)",
"1/4 cup White Onion",
"1 Jalape\u00f1o, sliced",
"Cilantro"
],
"instructions": [
"1. Saut\u00e9 onion and jalape\u00f1o.",
"2. Add chicken and brown.",
"3. Pour in salsa verde and simmer for 20 mins.",
"4. Garnish with cilantro; serve with a side of cauliflower rice."
]
},
{
"id": "recipe_299",
"type": "recipe",
"title": "Vietnamese Lemongrass Shrimp",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1559742811-822873691df8?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 220,
"protein": 26,
"carbs": 8,
"fat": 10,
"ingredients": [
"150g Shrimp",
"2 tbsp Lemongrass, minced",
"1 tbsp Soy Sauce",
"1 tsp Chili",
"1 tsp Garlic"
],
"instructions": [
"1. Saut\u00e9 lemongrass, garlic, and chili.",
"2. Add shrimp and cook for 3-4 mins.",
"3. Stir in soy sauce.",
"4. Serve with steamed bok choy."
]
},
{
"id": "recipe_300",
"type": "recipe",
"title": "Protein Apple Crisp",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1517673132405-a56a62b18caf?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 260,
"protein": 12,
"carbs": 40,
"fat": 6,
"ingredients": [
"1 Apple, sliced",
"1/4 cup Oats",
"1/2 scoop Vanilla Protein Powder",
"1 tsp Cinnamon",
"1 tsp Coconut oil"
],
"instructions": [
"1. Toss apple slices in cinnamon and place in a dish.",
"2. Mix oats, protein powder, and oil into a crumble.",
"3. Sprinkle crumble over the apples.",
"4. Bake at 350\u00b0F for 20 minutes until apples are soft."
]
},
{
"id": "recipe_301",
"type": "recipe",
"title": "Mediterranean Shrimp Skewers",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1551248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 210,
"protein": 26,
"carbs": 4,
"fat": 10,
"ingredients": [
"150g Shrimp",
"1 tbsp Lemon juice",
"1 clove Garlic, minced",
"1 tsp Parsley",
"1 tsp Olive Oil"
],
"instructions": [
"1. Marinate shrimp in lemon, garlic, oil, and parsley.",
"2. Thread onto skewers.",
"3. Grill for 2-3 minutes per side.",
"4. Serve with a large side of mixed greens."
]
},
{
"id": "recipe_302",
"type": "recipe",
"title": "Thai Beef Satay (Lean)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1593001874117-c99c800e3eb7?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 280,
"protein": 30,
"carbs": 6,
"fat": 16,
"ingredients": [
"150g Flank Steak strips",
"1 tbsp Curry powder",
"1 tbsp Coconut milk (Light)",
"1 tsp Soy sauce",
"Turmeric"
],
"instructions": [
"1. Marinate beef strips in curry, turmeric, soy, and coconut milk.",
"2. Thread onto skewers.",
"3. Grill for 6-8 minutes until cooked through.",
"4. Serve with a light vinegar and chili dipping sauce."
]
},
{
"id": "recipe_303",
"type": "recipe",
"title": "Mexican Grilled Chicken Wings (Air Fried)",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1626074353765-517a681e40be?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 340,
"protein": 30,
"carbs": 4,
"fat": 22,
"ingredients": [
"200g Chicken Wings (Skin on)",
"1 tsp Chili powder",
"1 tsp Cumin",
"1 tbsp Lime juice",
"1 tsp Garlic powder"
],
"instructions": [
"1. Toss wings in spices and lime juice.",
"2. Air fry at 400\u00b0F for 20-25 mins until crispy.",
"3. Serve with a side of salsa.",
"4. A healthy alternative to deep-fried wings."
]
},
{
"id": "recipe_304",
"type": "recipe",
"title": "Vietnamese Chicken & Rice Soup (Chao Ga)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 290,
"protein": 28,
"carbs": 35,
"fat": 6,
"ingredients": [
"150g Chicken Breast, shredded",
"1/4 cup Jasmine Rice",
"4 cups Chicken Broth",
"1 thumb Ginger, sliced",
"Green onions"
],
"instructions": [
"1. Boil broth with rice and ginger until rice breaks down into a porridge.",
"2. Add shredded chicken and simmer.",
"3. Season with salt and pepper.",
"4. Garnish with plenty of green onions."
]
},
{
"id": "recipe_305",
"type": "recipe",
"title": "Protein Pancakes with Greek Yogurt",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1506084868230-bb9d95c24759?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 320,
"protein": 35,
"carbs": 30,
"fat": 8,
"ingredients": [
"1/2 cup Egg whites",
"1/4 cup Greek Yogurt",
"1/2 scoop Protein Powder",
"1/4 cup Oats, blended",
"Berries"
],
"instructions": [
"1. Blend all ingredients except berries.",
"2. Cook small pancakes on a non-stick pan.",
"3. Top with fresh berries.",
"4. High protein and very filling."
]
},
{
"id": "recipe_306",
"type": "recipe",
"title": "Mediterranean Baked Sole with Lemon",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1519708227418-c8fd9a3a2750?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 28,
"carbs": 2,
"fat": 12,
"ingredients": [
"150g Sole or Flounder Fillet",
"1/2 Lemon (juice)",
"1 tsp Butter",
"1 tbsp Parsley",
"1 tsp Capers"
],
"instructions": [
"1. Place fish on a baking sheet.",
"2. Top with a dot of butter, lemon juice, and capers.",
"3. Bake for 10-12 minutes.",
"4. Sprinkle with fresh parsley."
]
},
{
"id": "recipe_307",
"type": "recipe",
"title": "Thai Basil Chicken Stir-Fry (Low Fat)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 280,
"protein": 30,
"carbs": 6,
"fat": 15,
"ingredients": [
"150g Ground Chicken Breast",
"1 cup Thai Basil",
"1 tbsp Soy Sauce",
"Garlic & Chilies",
"1 tsp Oil"
],
"instructions": [
"1. Saut\u00e9 garlic and chili.",
"2. Add chicken and cook until browned.",
"3. Stir in soy sauce.",
"4. Toss in basil for 30 seconds."
]
},
{
"id": "recipe_308",
"type": "recipe",
"title": "Mexican Shrimp Scampi (Chili-Lime)",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1559742811-822873691df8?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 240,
"protein": 28,
"carbs": 10,
"fat": 12,
"ingredients": [
"150g Shrimp",
"1 tbsp Olive Oil",
"1 tbsp Lime juice",
"1 tsp Chili flakes",
"Garlic"
],
"instructions": [
"1. Saut\u00e9 garlic and chili flakes in oil.",
"2. Add shrimp and cook until pink.",
"3. Finish with lime juice and fresh cilantro.",
"4. Serve with a side of steamed greens."
]
},
{
"id": "recipe_309",
"type": "recipe",
"title": "Vietnamese Stir-Fried Bok Choy",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1533035339994-6e7e012354f7?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 110,
"protein": 4,
"carbs": 8,
"fat": 8,
"ingredients": [
"2 cups Bok Choy",
"1 tbsp Oyster Sauce",
"1 tsp Sesame Oil",
"Garlic",
"Ginger"
],
"instructions": [
"1. Saut\u00e9 garlic and ginger in oil.",
"2. Add bok choy and stir-fry for 3-5 mins.",
"3. Stir in oyster sauce.",
"4. Serve as a healthy, low-calorie side."
]
},
{
"id": "recipe_310",
"type": "recipe",
"title": "Protein Brownies (Black Bean Based)",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1559715745-e1b33a271c8f?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 180,
"protein": 12,
"carbs": 25,
"fat": 6,
"ingredients": [
"1 can Black Beans, rinsed",
"2 scoops Chocolate Protein Powder",
"1/4 cup Cocoa Powder",
"1/4 cup Maple syrup",
"1/2 tsp Baking powder"
],
"instructions": [
"1. Blend all ingredients in a food processor until smooth.",
"2. Pour into a square pan.",
"3. Bake at 350\u00b0F for 20-25 mins.",
"4. Let cool completely before slicing."
]
},
{
"id": "recipe_311",
"type": "recipe",
"title": "Greek Zucchini Fritters (Kolokithokeftedes)",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1518779578993-ec3579fee39f?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 190,
"protein": 10,
"carbs": 14,
"fat": 12,
"ingredients": [
"2 cups Zucchini, grated and drained",
"1/4 cup Feta Cheese, crumbled",
"1 Egg + 1 Egg White",
"2 tbsp Fresh Dill",
"1/4 cup Oat Flour"
],
"instructions": [
"1. Squeeze all moisture out of the grated zucchini.",
"2. Mix with egg, feta, dill, and oat flour.",
"3. Form into small patties.",
"4. Pan-fry in a non-stick pan until golden on both sides."
]
},
{
"id": "recipe_312",
"type": "recipe",
"title": "Thai Ginger & Chili Steamed Clams",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1599084993091-1cb5c0721cc6?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 24,
"carbs": 8,
"fat": 4,
"ingredients": [
"500g Fresh Clams",
"1 thumb Ginger, julienned",
"2 Thai Chilies, bruised",
"1 tbsp Fish Sauce",
"1/2 cup Thai Basil"
],
"instructions": [
"1. Place clams, ginger, and chilies in a pot with a splash of water.",
"2. Cover and steam until clams open (5-7 mins).",
"3. Stir in fish sauce and basil.",
"4. Serve in the broth."
]
},
{
"id": "recipe_313",
"type": "recipe",
"title": "Mexican Street Taco (Lean Steak)",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1552332386-f8dd00dc2f85?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 210,
"protein": 22,
"carbs": 14,
"fat": 8,
"ingredients": [
"100g Flank Steak, thinly sliced",
"2 small Corn Tortillas",
"1/4 cup White Onion, minced",
"1/4 cup Cilantro",
"Lime wedges"
],
"instructions": [
"1. Sear steak on high heat with salt and pepper.",
"2. Warm tortillas on the pan.",
"3. Top tortillas with steak, onion, and cilantro.",
"4. Serve with a heavy squeeze of lime."
]
},
{
"id": "recipe_314",
"type": "recipe",
"title": "Vietnamese Papaya & Jerky Salad",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1603083544933-c40685dc4107?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 190,
"protein": 18,
"carbs": 22,
"fat": 4,
"ingredients": [
"2 cups Green Papaya, shredded",
"50g Beef Jerky (Low sugar), shredded",
"1 tbsp Soy Sauce",
"1 tbsp Vinegar",
"Basil & Peanuts"
],
"instructions": [
"1. Toss papaya with shredded beef jerky.",
"2. Mix soy sauce and vinegar for the dressing.",
"3. Toss salad with dressing and fresh basil.",
"4. Garnish with a few crushed peanuts."
]
},
{
"id": "recipe_315",
"type": "recipe",
"title": "Protein Chocolate Lava Cake",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1559715745-e1b33a271c8f?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 240,
"protein": 25,
"carbs": 12,
"fat": 10,
"ingredients": [
"1 scoop Chocolate Protein Powder",
"1 tbsp Cocoa Powder",
"1 Egg White",
"1 tbsp Almond Butter (center)",
"1/4 cup Almond Milk"
],
"instructions": [
"1. Mix powder, cocoa, egg white, and milk in a ramekin.",
"2. Drop the almond butter into the center.",
"3. Microwave for 45-60 seconds (do not overcook).",
"4. Center should remain gooey."
]
},
{
"id": "recipe_316",
"type": "recipe",
"title": "Mediterranean Baked Shrimp with Feta",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1551248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 280,
"protein": 30,
"carbs": 6,
"fat": 14,
"ingredients": [
"150g Shrimp",
"1/2 cup Marinara Sauce",
"2 tbsp Feta Cheese, crumbled",
"1 tsp Oregano",
"Fresh Parsley"
],
"instructions": [
"1. Place shrimp in a baking dish and cover with marinara.",
"2. Sprinkle feta and oregano on top.",
"3. Bake at 400\u00b0F for 12 minutes.",
"4. Garnish with parsley and serve."
]
},
{
"id": "recipe_317",
"type": "recipe",
"title": "Thai Pineapple Fried 'Rice' (Cauliflower)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-151248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 210,
"protein": 12,
"carbs": 18,
"fat": 10,
"ingredients": [
"2 cups Cauliflower Rice",
"1/2 cup Pineapple chunks",
"100g Cooked Shrimp",
"1 tsp Curry Powder",
"1 tbsp Soy Sauce"
],
"instructions": [
"1. Saut\u00e9 cauliflower rice with curry powder.",
"2. Add pineapple and shrimp; stir-fry until warm.",
"3. Season with soy sauce.",
"4. Garnish with green onions and cashew bits."
]
},
{
"id": "recipe_318",
"type": "recipe",
"title": "Mexican Tuna Salad with Lime",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 230,
"protein": 28,
"carbs": 10,
"fat": 8,
"ingredients": [
"1 can Tuna in water, drained",
"1/4 cup Corn",
"1 tbsp Red Onion",
"1/4 cup Jalape\u00f1os (pickled)",
"1 tbsp Greek Yogurt & Lime"
],
"instructions": [
"1. Mix tuna with yogurt and lime juice.",
"2. Stir in corn, onion, and jalape\u00f1os.",
"3. Season with salt and cilantro.",
"4. Serve in lettuce boats."
]
},
{
"id": "recipe_319",
"type": "recipe",
"title": "Vietnamese Beef & Watercress Salad",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1540189549336-e6e99c3679fe?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 310,
"protein": 28,
"carbs": 6,
"fat": 16,
"ingredients": [
"150g Lean Beef strips",
"2 cups Fresh Watercress",
"1 Tomato, sliced",
"1 tbsp Vinegar & Soy dressing",
"Garlic"
],
"instructions": [
"1. Saut\u00e9 beef with garlic quickly.",
"2. Layer watercress and tomato on a plate.",
"3. Top with warm beef.",
"4. Drizzle with vinegar dressing."
]
},
{
"id": "recipe_320",
"type": "recipe",
"title": "High Protein Air Fryer Donuts",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1509440159596-0249088772ff?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 14,
"carbs": 24,
"fat": 4,
"ingredients": [
"1/2 cup Greek Yogurt",
"1/2 cup Self-rising flour",
"1 scoop Protein Powder",
"Cinnamon sugar (Stevia based)"
],
"instructions": [
"1. Mix yogurt, flour, and protein powder into a dough.",
"2. Shape into small donuts.",
"3. Air fry at 350\u00b0F for 8 mins.",
"4. Coat with stevia-cinnamon mix while warm."
]
},
{
"id": "recipe_321",
"type": "recipe",
"title": "Greek Lamb Chops with Oregano",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1529692236671-f1f6e9460272?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 350,
"protein": 32,
"carbs": 0,
"fat": 22,
"ingredients": [
"2 Lean Lamb Chops",
"1 tbsp Dried Oregano",
"1 clove Garlic, crushed",
"1/2 Lemon",
"Sea Salt"
],
"instructions": [
"1. Rub chops with garlic, oregano, and salt.",
"2. Grill for 3-4 minutes per side.",
"3. Squeeze lemon over just before serving.",
"4. Serve with a side of steamed spinach."
]
},
{
"id": "recipe_322",
"type": "recipe",
"title": "Thai Red Curry Chicken (Zoodle Style)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1455619452474-d2be8b1e70cd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 310,
"protein": 28,
"carbs": 12,
"fat": 16,
"ingredients": [
"150g Chicken Breast",
"1 tbsp Red Curry Paste",
"1/2 cup Light Coconut Milk",
"2 cups Zucchini Noodles",
"Thai Basil"
],
"instructions": [
"1. Saut\u00e9 curry paste and chicken.",
"2. Add coconut milk and simmer for 5 mins.",
"3. Add zoodles and cook for 2 minutes just to soften.",
"4. Garnish with fresh basil."
]
},
{
"id": "recipe_323",
"type": "recipe",
"title": "Mexican Shrimp & Mango Salsa Bowl",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1596791836109-17367469a929?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 260,
"protein": 24,
"carbs": 26,
"fat": 6,
"ingredients": [
"150g Grilled Shrimp",
"1/2 cup Mango, diced",
"1/4 cup Red Onion",
"1 cup Lettuce",
"Lime & Cilantro"
],
"instructions": [
"1. Mix mango, onion, and cilantro to make salsa.",
"2. Place shrimp over the lettuce base.",
"3. Top with the mango salsa.",
"4. Serve with a lime wedge."
]
},
{
"id": "recipe_324",
"type": "recipe",
"title": "Vietnamese Pork & Shrimp Vermicelli Bowl",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1540189549336-e6e99c3679fe?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 340,
"protein": 30,
"carbs": 35,
"fat": 10,
"ingredients": [
"100g Grilled Pork",
"4 pieces Boiled Shrimp",
"1/2 cup Vermicelli noodles",
"2 cups Salad greens",
"Fish sauce dressing"
],
"instructions": [
"1. Arrange noodles and greens in a large bowl.",
"2. Top with pork and shrimp.",
"3. Add mint, cucumber, and pickled carrots.",
"4. Pour over fish sauce dressing."
]
},
{
"id": "recipe_325",
"type": "recipe",
"title": "Protein Buffalo Chicken Stuffed Peppers",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1520072959219-c595dc870360?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 35,
"carbs": 12,
"fat": 10,
"ingredients": [
"2 Bell Peppers",
"150g Shredded Chicken",
"1/4 cup Greek Yogurt",
"2 tbsp Buffalo Sauce",
"1 tbsp Mozzarella"
],
"instructions": [
"1. Mix chicken, yogurt, and buffalo sauce.",
"2. Stuff into hollowed-out peppers.",
"3. Top with mozzarella.",
"4. Bake at 375\u00b0F for 20 minutes."
]
},
{
"id": "recipe_326",
"type": "recipe",
"title": "Mediterranean Chickpea Stew",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 12,
"carbs": 30,
"fat": 6,
"ingredients": [
"1 can Chickpeas",
"1/2 cup Tomato Puree",
"1 cup Spinach",
"1 tsp Cumin",
"Garlic & Onion"
],
"instructions": [
"1. Saut\u00e9 onion and garlic.",
"2. Add chickpeas, tomato puree, and cumin.",
"3. Simmer for 10 minutes.",
"4. Stir in spinach until wilted."
]
},
{
"id": "recipe_327",
"type": "recipe",
"title": "Thai Basil Shrimp Stir-Fry",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1559742811-822873691df8?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 210,
"protein": 24,
"carbs": 6,
"fat": 10,
"ingredients": [
"150g Shrimp",
"1 cup Thai Basil",
"1 tbsp Soy Sauce",
"1 tsp Chili",
"1 tsp Garlic"
],
"instructions": [
"1. Saut\u00e9 garlic and chili.",
"2. Add shrimp and stir-fry for 3 mins.",
"3. Add soy sauce and basil.",
"4. Toss for 30 seconds and serve."
]
},
{
"id": "recipe_328",
"type": "recipe",
"title": "Mexican Grilled Chicken Skewers",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1529692236671-f1f6e9460272?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 280,
"protein": 34,
"carbs": 4,
"fat": 12,
"ingredients": [
"200g Chicken Breast, cubed",
"1 tsp Chili powder",
"1 tsp Cumin",
"1 tbsp Lime juice",
"1 tsp Olive oil"
],
"instructions": [
"1. Marinate chicken in spices, lime, and oil.",
"2. Thread onto skewers.",
"3. Grill for 10-12 minutes.",
"4. Serve with a side of salsa."
]
},
{
"id": "recipe_329",
"type": "recipe",
"title": "Vietnamese Chicken & Lemongrass Bowl",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 290,
"protein": 30,
"carbs": 12,
"fat": 12,
"ingredients": [
"150g Chicken, sliced thin",
"2 tbsp Lemongrass, minced",
"1 tbsp Fish sauce",
"2 cups Salad greens",
"Cucumber"
],
"instructions": [
"1. Saut\u00e9 chicken with lemongrass until cooked.",
"2. Season with fish sauce.",
"3. Serve over a bed of greens and cucumber.",
"4. Drizzle with lime juice."
]
},
{
"id": "recipe_330",
"type": "recipe",
"title": "Protein Zucchini Bread",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1559715745-e1b33a271c8f?auto=format&fit=crop&w=800&q=80",
"prep_time": "50 mins",
"calories": 160,
"protein": 10,
"carbs": 20,
"fat": 5,
"ingredients": [
"1 cup Zucchini, grated",
"1/2 cup Oat flour",
"1 scoop Protein Powder",
"1 Egg",
"Cinnamon"
],
"instructions": [
"1. Mix zucchini, flour, protein powder, and egg.",
"2. Stir in cinnamon and a pinch of baking powder.",
"3. Bake at 350\u00b0F in a loaf pan for 40 mins.",
"4. High volume snack."
]
},
{
"id": "recipe_331",
"type": "recipe",
"title": "Mediterranean Baked Eggplant & Tomato",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1572453860999-1ad42024847b?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 140,
"protein": 4,
"carbs": 18,
"fat": 6,
"ingredients": [
"1 Eggplant, sliced",
"2 Tomatoes, sliced",
"1 tsp Dried Oregano",
"1 tbsp Parmesan",
"Olive Oil spray"
],
"instructions": [
"1. Layer eggplant and tomato slices in a dish.",
"2. Spray with oil and sprinkle oregano.",
"3. Bake at 375\u00b0F for 25 mins.",
"4. Top with parmesan and broil for 2 mins."
]
},
{
"id": "recipe_332",
"type": "recipe",
"title": "Thai Red Curry Fish (Cod)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1519708227418-c8fd9a3a2750?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 240,
"protein": 30,
"carbs": 8,
"fat": 10,
"ingredients": [
"150g Cod Fillet",
"1 tbsp Red Curry Paste",
"1/2 cup Light Coconut Milk",
"1/2 cup Green Beans",
"Lime juice"
],
"instructions": [
"1. Poach fish in coconut milk and curry paste.",
"2. Add green beans and simmer for 5 mins.",
"3. Finish with a squeeze of lime.",
"4. Serve with a side of cauliflower rice."
]
},
{
"id": "recipe_333",
"type": "recipe",
"title": "Mexican Salsa Shredded Chicken",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 280,
"protein": 35,
"carbs": 6,
"fat": 12,
"ingredients": [
"200g Chicken Breast",
"1/2 cup Salsa (Mild or Hot)",
"1 tsp Cumin",
"Garlic Powder",
"Cilantro"
],
"instructions": [
"1. Simmer chicken in salsa and spices until tender.",
"2. Shred with two forks.",
"3. Stir in fresh cilantro.",
"4. Use in bowls, wraps, or salads."
]
},
{
"id": "recipe_334",
"type": "recipe",
"title": "Vietnamese Lime & Garlic Shrimp",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1559742811-822873691df8?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 210,
"protein": 24,
"carbs": 6,
"fat": 10,
"ingredients": [
"150g Shrimp",
"2 tbsp Lime juice",
"2 cloves Garlic, minced",
"1 tsp Chili flakes",
"Fresh Mint"
],
"instructions": [
"1. Saut\u00e9 garlic and chili.",
"2. Add shrimp and cook for 3 mins.",
"3. Toss with lime juice and mint.",
"4. Serve immediately."
]
},
{
"id": "recipe_335",
"type": "recipe",
"title": "Protein Blueberry Pancakes (Low Cal)",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1506084868230-bb9d95c24759?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 280,
"protein": 30,
"carbs": 25,
"fat": 6,
"ingredients": [
"1/2 cup Egg whites",
"1 scoop Protein Powder",
"1/4 cup Blueberries",
"Cinnamon",
"Stevia"
],
"instructions": [
"1. Whisk egg whites and protein powder.",
"2. Pour into a non-stick pan.",
"3. Drop blueberries into the batter.",
"4. Flip and cook for 1 more minute."
]
},
{
"id": "recipe_336",
"type": "recipe",
"title": "Mediterranean Grilled Turkey Burgers",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1568901346375-23c9450c58cd?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 310,
"protein": 30,
"carbs": 4,
"fat": 18,
"ingredients": [
"150g Ground Turkey",
"1 tsp Oregano",
"1 tbsp Feta, crumbled",
"Spinach leaves (bun substitute)",
"Tomato slice"
],
"instructions": [
"1. Mix turkey with oregano and feta.",
"2. Grill for 12-15 minutes.",
"3. Serve between large spinach leaves.",
"4. Top with tomato."
]
},
{
"id": "recipe_337",
"type": "recipe",
"title": "Thai Lemongrass Fish Fillet",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1519708227418-c8fd9a3a2750?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 28,
"carbs": 4,
"fat": 10,
"ingredients": [
"150g White Fish Fillet",
"2 tbsp Lemongrass, minced",
"1 tsp Ginger, grated",
"1 tbsp Soy Sauce",
"Lime juice"
],
"instructions": [
"1. Rub fish with lemongrass and ginger.",
"2. Pan-sear for 4-5 minutes per side.",
"3. Drizzle with soy sauce and lime juice.",
"4. Serve with steamed bok choy."
]
},
{
"id": "recipe_338",
"type": "recipe",
"title": "Mexican Shrimp Quesadilla (Corn Tortilla)",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1513104890138-7c749659a591?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 290,
"protein": 24,
"carbs": 22,
"fat": 12,
"ingredients": [
"2 Corn Tortillas",
"100g Cooked Shrimp",
"1 tbsp Cheddar (Light)",
"Salsa",
"Cilantro"
],
"instructions": [
"1. Place shrimp and cheese on one tortilla.",
"2. Cover with the second tortilla.",
"3. Pan-fry until cheese is melted and tortillas are crisp.",
"4. Serve with salsa."
]
},
{
"id": "recipe_339",
"type": "recipe",
"title": "Vietnamese Chicken Bun Salad",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1540189549336-e6e99c3679fe?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 320,
"protein": 28,
"carbs": 35,
"fat": 10,
"ingredients": [
"150g Grilled Chicken",
"1/2 cup Vermicelli noodles",
"2 cups Salad greens",
"Fish sauce dressing",
"Cilantro"
],
"instructions": [
"1. Place noodles and greens in a bowl.",
"2. Top with grilled chicken.",
"3. Pour over the dressing.",
"4. Garnish with fresh cilantro."
]
},
{
"id": "recipe_340",
"type": "recipe",
"title": "Protein Brownies (Cocoa & Egg White)",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1559715745-e1b33a271c8f?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 160,
"protein": 14,
"carbs": 12,
"fat": 6,
"ingredients": [
"1/2 cup Egg whites",
"1 scoop Chocolate Protein Powder",
"2 tbsp Cocoa Powder",
"1/4 cup Oat flour",
"Stevia"
],
"instructions": [
"1. Whisk egg whites until frothy.",
"2. Gently fold in dry ingredients.",
"3. Bake at 350\u00b0F for 15-18 mins.",
"4. Fluffy, macro-friendly brownies."
]
},
{
"id": "recipe_341",
"type": "recipe",
"title": "Mediterranean Baked Sole with Olives",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1519708227418-c8fd9a3a2750?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 230,
"protein": 28,
"carbs": 4,
"fat": 12,
"ingredients": [
"150g Sole Fillet",
"5 Kalamata Olives",
"1 tbsp Lemon juice",
"1 tsp Olive oil",
"Fresh Oregano"
],
"instructions": [
"1. Place fish on a baking sheet.",
"2. Top with olives and oregano.",
"3. Drizzle with lemon juice and oil.",
"4. Bake at 375\u00b0F for 12 mins."
]
},
{
"id": "recipe_342",
"type": "recipe",
"title": "Thai Stir-Fried Mixed Veggies",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1533035339994-6e7e012354f7?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 140,
"protein": 6,
"carbs": 16,
"fat": 8,
"ingredients": [
"1 cup Broccoli",
"1/2 cup Carrots",
"1/2 cup Mushrooms",
"1 tbsp Oyster Sauce",
"Garlic"
],
"instructions": [
"1. Saut\u00e9 garlic until fragrant.",
"2. Add mixed veggies and stir-fry.",
"3. Add oyster sauce and a splash of water.",
"4. Cook until tender-crisp."
]
},
{
"id": "recipe_343",
"type": "recipe",
"title": "Mexican Salsa Verde Prawns",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1559742811-822873691df8?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 220,
"protein": 26,
"carbs": 8,
"fat": 10,
"ingredients": [
"150g Prawns",
"1/2 cup Salsa Verde",
"1/4 cup Cilantro",
"Lime juice",
"1 tsp Olive oil"
],
"instructions": [
"1. Saut\u00e9 prawns in olive oil.",
"2. Add salsa verde and simmer for 2 mins.",
"3. Garnish with cilantro.",
"4. Serve with a side of steamed greens."
]
},
{
"id": "recipe_344",
"type": "recipe",
"title": "Vietnamese Beef Pho (Zoodle Style)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1582878826629-29b7ad1cdc43?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 250,
"protein": 24,
"carbs": 10,
"fat": 12,
"ingredients": [
"100g Lean Beef, sliced thin",
"2 cups Zucchini Noodles",
"2 cups Beef Broth",
"Bean Sprouts",
"Basil & Lime"
],
"instructions": [
"1. Boil broth with ginger and onion.",
"2. Place raw beef and zoodles in a bowl.",
"3. Pour boiling broth over them.",
"4. Top with sprouts and basil."
]
},
{
"id": "recipe_345",
"type": "recipe",
"title": "Protein Peanut Butter Cups (Healthy)",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1559715745-e1b33a271c8f?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins (plus freeze)",
"calories": 220,
"protein": 14,
"carbs": 10,
"fat": 16,
"ingredients": [
"2 tbsp Peanut Butter (Natural)",
"1 scoop Chocolate Protein Powder",
"1 tbsp Cocoa Powder",
"1 tsp Stevia"
],
"instructions": [
"1. Mix protein powder and cocoa with a little water for the chocolate shell.",
"2. Layer chocolate in muffin liners and freeze for 5 mins.",
"3. Add a dollop of peanut butter and cover with more chocolate.",
"4. Freeze for 30 minutes."
]
},
{
"id": "recipe_346",
"type": "recipe",
"title": "Mediterranean Baked Salmon with Asparagus",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1467003909585-2f8a72700288?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 340,
"protein": 32,
"carbs": 6,
"fat": 18,
"ingredients": [
"150g Salmon Fillet",
"1 bunch Asparagus",
"1 tsp Olive oil",
"Lemon slices",
"Dill"
],
"instructions": [
"1. Place salmon and asparagus on a tray.",
"2. Drizzle with oil and top with lemon.",
"3. Bake at 400\u00b0F for 15 mins.",
"4. Sprinkle with dill."
]
},
{
"id": "recipe_347",
"type": "recipe",
"title": "Thai Stir-Fried Eggplant with Basil",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1544510802-393282eb5559?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 160,
"protein": 4,
"carbs": 18,
"fat": 10,
"ingredients": [
"1 Large Eggplant, cubed",
"1 cup Thai Basil",
"1 tbsp Soy Sauce",
"1 tsp Chili",
"Garlic"
],
"instructions": [
"1. Saut\u00e9 garlic and chili.",
"2. Add eggplant and stir-fry until soft.",
"3. Add soy sauce and a splash of water.",
"4. Toss in basil at the end."
]
},
{
"id": "recipe_348",
"type": "recipe",
"title": "Mexican Salsa Verde Tilapia",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1519708227418-c8fd9a3a2750?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 230,
"protein": 28,
"carbs": 6,
"fat": 10,
"ingredients": [
"1 Tilapia Fillet",
"1/2 cup Salsa Verde",
"1/4 cup Cilantro",
"Lime juice",
"Garlic spray"
],
"instructions": [
"1. Spray fish with garlic spray.",
"2. Pan-sear fish for 4 mins per side.",
"3. Pour salsa verde over and simmer for 2 mins.",
"4. Garnish with cilantro."
]
},
{
"id": "recipe_349",
"type": "recipe",
"title": "Vietnamese Chicken Pho (Shirataki Style)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 220,
"protein": 26,
"carbs": 8,
"fat": 10,
"ingredients": [
"150g Shredded Chicken",
"1 pack Shirataki Noodles",
"2 cups Chicken Broth",
"Ginger & Onion",
"Herbs & Lime"
],
"instructions": [
"1. Boil broth with ginger and onion.",
"2. Rinse shirataki and place in a bowl.",
"3. Top with chicken and pour over boiling broth.",
"4. Add fresh herbs and lime."
]
},
{
"id": "recipe_350",
"type": "recipe",
"title": "Protein Berry Sorbet (High Vol)",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1559715745-e1b33a271c8f?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 140,
"protein": 10,
"carbs": 25,
"fat": 0,
"ingredients": [
"2 cups Frozen Mixed Berries",
"1/2 scoop Vanilla Protein Powder",
"1/4 cup Water or Almond Milk",
"Stevia"
],
"instructions": [
"1. Blend frozen berries with protein powder and a little liquid.",
"2. Pulse until it reaches a soft-serve consistency.",
"3. Sweeten with stevia to taste.",
"4. Massive volume for very few calories."
]
},
{
"id": "recipe_351",
"type": "recipe",
"title": "Mediterranean Baked Sole with Herbs",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1519708227418-c8fd9a3a2750?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 28,
"carbs": 2,
"fat": 12,
"ingredients": [
"150g Sole Fillet",
"1 tsp Butter",
"1 tbsp Parsley",
"1/2 Lemon (juice)",
"Garlic powder"
],
"instructions": [
"1. Place fish on a baking sheet.",
"2. Top with butter and garlic powder.",
"3. Bake for 10-12 minutes.",
"4. Squeeze lemon juice and sprinkle parsley."
]
},
{
"id": "recipe_352",
"type": "recipe",
"title": "Thai Stir-Fried Chicken with Cashews (Light)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 320,
"protein": 30,
"carbs": 14,
"fat": 16,
"ingredients": [
"150g Chicken Breast, sliced",
"1 tbsp Soy Sauce",
"1 tbsp Cashews",
"1 Bell Pepper, sliced",
"1/2 Onion, sliced"
],
"instructions": [
"1. Saut\u00e9 chicken until cooked.",
"2. Add peppers and onions; stir-fry for 3 mins.",
"3. Add soy sauce and cashews.",
"4. Toss well and serve."
]
},
{
"id": "recipe_353",
"type": "recipe",
"title": "Mexican Lime & Chili Grilled Prawns",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1559742811-822873691df8?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 210,
"protein": 24,
"carbs": 6,
"fat": 10,
"ingredients": [
"150g Prawns",
"1 tbsp Lime juice",
"1 tsp Chili powder",
"1 tsp Olive oil",
"Cilantro"
],
"instructions": [
"1. Toss prawns with oil and spices.",
"2. Grill for 2-3 minutes per side.",
"3. Drizzle with lime juice.",
"4. Garnish with cilantro."
]
},
{
"id": "recipe_354",
"type": "recipe",
"title": "Vietnamese Lemongrass Beef Salad",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1540189549336-e6e99c3679fe?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 330,
"protein": 30,
"carbs": 10,
"fat": 16,
"ingredients": [
"150g Lean Beef, sliced",
"2 tbsp Lemongrass, minced",
"1 tbsp Fish sauce",
"2 cups Salad greens",
"Mint & Basil"
],
"instructions": [
"1. Saut\u00e9 beef with lemongrass.",
"2. Season with fish sauce.",
"3. Serve over fresh salad greens and herbs.",
"4. Refreshing high-protein salad."
]
},
{
"id": "recipe_355",
"type": "recipe",
"title": "Protein Apple Cinnamon Muffins",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1679582398746-a1ef88942cb3?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 160,
"protein": 12,
"carbs": 20,
"fat": 4,
"ingredients": [
"1/2 cup Oat flour",
"1 scoop Protein Powder",
"1 Apple, grated",
"1 tsp Cinnamon",
"1 Egg white"
],
"instructions": [
"1. Mix all ingredients.",
"2. Pour into muffin liners.",
"3. Bake at 350\u00b0F for 20 mins.",
"4. High protein snack."
]
},
{
"id": "recipe_356",
"type": "recipe",
"title": "Mediterranean Baked Tofu with Tomatoes",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 260,
"protein": 20,
"carbs": 12,
"fat": 15,
"ingredients": [
"200g Firm Tofu, pressed and cubed",
"1/2 cup Cherry Tomatoes",
"1 tsp Dried Oregano",
"1 tsp Olive Oil",
"Garlic spray"
],
"instructions": [
"1. Toss tofu cubes in oil and oregano.",
"2. Place on a tray with tomatoes.",
"3. Bake at 400\u00b0F for 20 mins until crispy.",
"4. Serve as a high-protein plant-based meal."
]
},
{
"id": "recipe_357",
"type": "recipe",
"title": "Thai Coconut Curry Chicken (Low Fat)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1455619452474-d2be8b1e70cd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 310,
"protein": 28,
"carbs": 10,
"fat": 18,
"ingredients": [
"150g Chicken Breast",
"1 tbsp Curry Paste",
"1/2 cup Light Coconut Milk",
"1 cup Mixed Bell Peppers",
"Basil leaves"
],
"instructions": [
"1. Saut\u00e9 curry paste and chicken.",
"2. Add peppers and coconut milk.",
"3. Simmer for 10 minutes.",
"4. Garnish with basil."
]
},
{
"id": "recipe_358",
"type": "recipe",
"title": "Mexican Grilled Fish Tacos (Low Cal)",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1552332386-f8dd00dc2f85?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 290,
"protein": 28,
"carbs": 18,
"fat": 12,
"ingredients": [
"150g White Fish Fillet",
"2 small Corn Tortillas",
"1/2 cup Shredded Cabbage",
"Salsa & Lime",
"Cilantro"
],
"instructions": [
"1. Grill seasoned fish until flaky.",
"2. Warm tortillas.",
"3. Fill with cabbage and fish.",
"4. Top with salsa and lime juice."
]
},
{
"id": "recipe_359",
"type": "recipe",
"title": "Vietnamese Stir-Fried Chicken with Chili",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 280,
"protein": 30,
"carbs": 6,
"fat": 15,
"ingredients": [
"150g Chicken, sliced thin",
"1 tbsp Fish sauce",
"2 Thai Chilies, sliced",
"Garlic & Onion",
"1 tsp Sesame Oil"
],
"instructions": [
"1. Saut\u00e9 garlic, onion, and chili.",
"2. Add chicken and stir-fry until cooked.",
"3. Season with fish sauce.",
"4. Serve with steamed vegetables."
]
},
{
"id": "recipe_360",
"type": "recipe",
"title": "Protein Strawberry Sorbet",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1559715745-e1b33a271c8f?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 140,
"protein": 10,
"carbs": 25,
"fat": 0,
"ingredients": [
"2 cups Frozen Strawberries",
"1/2 scoop Vanilla Protein Powder",
"1/4 cup Water",
"Stevia"
],
"instructions": [
"1. Blend frozen strawberries with protein powder and water.",
"2. Pulse until it reaches a soft-serve consistency.",
"3. Sweeten with stevia to taste.",
"4. High volume dessert hack."
]
},
{
"id": "recipe_361",
"type": "recipe",
"title": "Chicken Inasal (Filipino Grilled Chicken)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1598511757337-fe2cdcb9faf2?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 34,
"carbs": 4,
"fat": 12,
"ingredients": [
"200g Chicken Breast or Lean Thigh",
"2 tbsp Lemongrass, minced",
"1 tbsp Calamansi or Lime Juice",
"1 tsp Annatto (Atsuete) Oil",
"1 clove Garlic, minced"
],
"instructions": [
"1. Marinate chicken in lemongrass, calamansi, garlic, and salt for 20 mins.",
"2. Brush with a tiny bit of annatto oil for color.",
"3. Grill for 10-12 minutes per side until fully cooked and slightly charred.",
"4. Serve with vinegar and chili dip."
]
},
{
"id": "recipe_362",
"type": "recipe",
"title": "Korean Spicy Squid (Ojing-eo Bokkeum)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1599084993091-1cb5c0721cc6?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 210,
"protein": 28,
"carbs": 12,
"fat": 4,
"ingredients": [
"200g Fresh Squid, cleaned and scored",
"1 tbsp Gochujang (Korean Chili Paste)",
"1 tsp Gochugaru (Chili Flakes)",
"1/2 Onion, sliced",
"1/2 Carrot, julienned"
],
"instructions": [
"1. Mix gochujang, gochugaru, soy sauce, and a pinch of sweetener.",
"2. Sauté onions and carrots until slightly soft.",
"3. Add squid and the spicy sauce.",
"4. Stir-fry on high heat for 3-4 minutes (do not overcook squid)."
]
},
{
"id": "recipe_363",
"type": "recipe",
"title": "Japanese Tuna Poke Bowl (Low Carb)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 290,
"protein": 32,
"carbs": 14,
"fat": 10,
"ingredients": [
"150g Sashimi-Grade Tuna, cubed",
"2 cups Cauliflower Rice, steamed",
"1/4 Avocado, sliced",
"1 tbsp Soy Sauce & 1 tsp Sesame Oil",
"Seaweed (Nori) strips"
],
"instructions": [
"1. Toss tuna cubes in soy sauce and sesame oil.",
"2. Place warm cauliflower rice in a bowl.",
"3. Top with marinated tuna, avocado, and nori.",
"4. Garnish with sesame seeds and green onions."
]
},
{
"id": "recipe_364",
"type": "recipe",
"title": "Greek Chicken Gyro Bowl",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 320,
"protein": 35,
"carbs": 18,
"fat": 12,
"ingredients": [
"150g Chicken Breast, grilled with oregano",
"1/2 cup Cucumber, diced",
"1/2 cup Cherry Tomatoes, halved",
"2 tbsp Tzatziki or Greek Yogurt",
"1/4 cup Quinoa"
],
"instructions": [
"1. Arrange cooked quinoa at the base of the bowl.",
"2. Top with sliced grilled chicken, cucumbers, and tomatoes.",
"3. Add a dollop of tzatziki in the center.",
"4. Squeeze fresh lemon juice over the top."
]
},
{
"id": "recipe_365",
"type": "recipe",
"title": "Italian Pesto Turkey Meatballs",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1529054790567-aa86f24d7973?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 290,
"protein": 30,
"carbs": 8,
"fat": 15,
"ingredients": [
"200g Lean Ground Turkey",
"2 tbsp Basil Pesto",
"1 tbsp Almond Flour (binder)",
"1 clove Garlic, minced",
"1 cup Zucchini Noodles"
],
"instructions": [
"1. Mix turkey, 1 tbsp pesto, almond flour, and garlic.",
"2. Form into small meatballs and bake at 400°F for 15-18 mins.",
"3. Lightly sauté zucchini noodles.",
"4. Toss meatballs and zoodles with the remaining 1 tbsp of pesto."
]
},
{
"id": "recipe_366",
"type": "recipe",
"title": "French Lean Beef Bourguignon",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "60 mins",
"calories": 340,
"protein": 35,
"carbs": 15,
"fat": 12,
"ingredients": [
"200g Lean Beef Stew Meat, cubed",
"1/2 cup Red Wine",
"1/2 cup Beef Broth",
"1 cup Cremini Mushrooms, halved",
"1 Carrot, chopped"
],
"instructions": [
"1. Sear beef in a pot until browned on all sides.",
"2. Add carrots, mushrooms, red wine, and broth.",
"3. Bring to a boil, then reduce heat, cover, and simmer for 45-50 mins.",
"4. Serve once the beef is tender and the sauce has reduced."
]
},
{
"id": "recipe_367",
"type": "recipe",
"title": "Mexican Cauliflower Fajita Bowl",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1543339308-43e59d6b73a6?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 260,
"protein": 28,
"carbs": 14,
"fat": 10,
"ingredients": [
"150g Chicken Breast, sliced",
"1 Bell Pepper, sliced",
"1/2 Onion, sliced",
"1 tsp Fajita Seasoning",
"1.5 cups Cauliflower Rice"
],
"instructions": [
"1. Stir-fry chicken, peppers, and onions with fajita seasoning.",
"2. In a separate pan, briefly heat the cauliflower rice.",
"3. Serve the fajita mix over the cauliflower rice.",
"4. Top with fresh cilantro and lime."
]
},
{
"id": "recipe_368",
"type": "recipe",
"title": "Thai Drunken Noodles (Shirataki Diet Version)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1559339352-11d035aa65de?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 240,
"protein": 26,
"carbs": 10,
"fat": 10,
"ingredients": [
"1 pack Shirataki Wide Noodles (rinsed)",
"150g Ground Chicken or Pork",
"1 cup Thai Basil",
"1 tbsp Soy Sauce & 1 tsp Oyster Sauce",
"1 Thai Chili, chopped"
],
"instructions": [
"1. Dry-fry shirataki noodles in a pan to remove moisture, set aside.",
"2. Sauté meat and chili until cooked.",
"3. Add noodles back to the pan with soy sauce and oyster sauce.",
"4. Turn off heat and toss in the Thai basil."
]
},
{
"id": "recipe_369",
"type": "recipe",
"title": "Vietnamese Fresh Shrimp Spring Bowls",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1540189549336-e6e99c3679fe?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 210,
"protein": 24,
"carbs": 20,
"fat": 4,
"ingredients": [
"150g Shrimp, boiled and peeled",
"2 cups Mixed Greens & Mint",
"1/2 cup Cucumber, julienned",
"1/4 cup Rice Vermicelli",
"1 tbsp Light Peanut-Hoisin Dressing"
],
"instructions": [
"1. Assemble greens, cucumber, and vermicelli in a large bowl.",
"2. Top with the boiled shrimp.",
"3. Drizzle with the light peanut dressing.",
"4. Garnish with extra mint leaves."
]
},
{
"id": "recipe_370",
"type": "recipe",
"title": "Macro Greek Yogurt Mac & Cheese",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1543339318-63456073160e?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 380,
"protein": 30,
"carbs": 45,
"fat": 8,
"ingredients": [
"2 oz Protein Pasta or Chickpea Pasta",
"1/3 cup Plain Greek Yogurt",
"1/4 cup Low-Fat Cheddar Cheese",
"1/4 tsp Garlic Powder",
"Pinch of Salt & Pepper"
],
"instructions": [
"1. Boil pasta according to package directions, drain (save 1 tbsp pasta water).",
"2. While pasta is hot, stir in Greek yogurt and cheddar cheese.",
"3. Add the splash of pasta water and garlic powder.",
"4. Stir vigorously until a creamy cheese sauce forms."
]
},
{
"id": "recipe_371",
"type": "recipe",
"title": "Filipino Beef Mechado (Lean Cut Stew)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 310,
"protein": 32,
"carbs": 14,
"fat": 12,
"ingredients": [
"200g Lean Beef Top Round, cubed",
"1/2 cup Tomato Sauce",
"1 tbsp Soy Sauce & 1 tbsp Calamansi",
"1/2 Bell Pepper, sliced",
"1/2 Potato, cubed"
],
"instructions": [
"1. Marinate beef in soy sauce and calamansi.",
"2. Sauté beef until browned, then pour in tomato sauce and a little water.",
"3. Simmer for 35 mins until beef is tender.",
"4. Add potato and bell pepper, cooking for 10 more mins."
]
},
{
"id": "recipe_372",
"type": "recipe",
"title": "Korean Chicken Bulgogi (Dak Bulgogi)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1598511757337-fe2cdcb9faf2?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 290,
"protein": 34,
"carbs": 12,
"fat": 10,
"ingredients": [
"200g Chicken Breast, sliced very thin",
"2 tbsp Soy Sauce",
"1 tbsp Apple Puree (natural sweetener/tenderizer)",
"1 tsp Sesame Oil",
"1 clove Garlic, minced"
],
"instructions": [
"1. Marinate chicken in soy sauce, apple puree, garlic, and sesame oil for 15 mins.",
"2. Heat a non-stick skillet over medium-high heat.",
"3. Stir-fry the chicken until cooked through and caramelized.",
"4. Serve with lettuce leaves for wrapping."
]
},
{
"id": "recipe_373",
"type": "recipe",
"title": "Japanese Edamame & Chicken Salad",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 270,
"protein": 32,
"carbs": 15,
"fat": 9,
"ingredients": [
"150g Cooked Chicken Breast, shredded",
"1/2 cup Shelled Edamame",
"2 cups Mixed Greens",
"1 tbsp Wafu (Japanese Onion) Dressing",
"Sesame Seeds"
],
"instructions": [
"1. Toss mixed greens and edamame in a bowl.",
"2. Top with shredded chicken.",
"3. Drizzle with Wafu dressing.",
"4. Sprinkle with sesame seeds and serve."
]
},
{
"id": "recipe_374",
"type": "recipe",
"title": "Mediterranean Baked Eggplant & Feta",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1572453860999-1ad42024847b?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 210,
"protein": 10,
"carbs": 16,
"fat": 12,
"ingredients": [
"1 Medium Eggplant, sliced into rounds",
"1/2 cup Crushed Tomatoes",
"2 tbsp Feta Cheese, crumbled",
"1 tsp Dried Oregano",
"1 tsp Olive Oil"
],
"instructions": [
"1. Brush eggplant slices lightly with olive oil and bake at 400°F for 15 mins.",
"2. Remove from oven, top each slice with crushed tomatoes and oregano.",
"3. Sprinkle feta cheese on top.",
"4. Broil for 3-5 minutes until cheese is soft and warm."
]
},
{
"id": "recipe_375",
"type": "recipe",
"title": "Italian Caprese Zucchini Noodles",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1551183053-bf91a1d81141?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 220,
"protein": 14,
"carbs": 10,
"fat": 14,
"ingredients": [
"2 Medium Zucchinis, spiralized",
"1/2 cup Cherry Tomatoes, halved",
"1/4 cup Fresh Mozzarella Pearls (Bocconcini)",
"2 tbsp Fresh Basil, chopped",
"1 tbsp Balsamic Glaze"
],
"instructions": [
"1. Lightly sauté zucchini noodles in a pan just until warm (do not overcook).",
"2. Toss in a bowl with cherry tomatoes and mozzarella.",
"3. Top with fresh basil.",
"4. Drizzle balsamic glaze over the top."
]
},
{
"id": "recipe_376",
"type": "recipe",
"title": "French Niçoise Tuna Salad Bowl",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1546793665-c74683c3f94d?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 310,
"protein": 28,
"carbs": 18,
"fat": 14,
"ingredients": [
"1 Can Tuna in Water, drained",
"1 cup Green Beans, blanched",
"1 Hard-Boiled Egg, halved",
"5 Kalamata Olives",
"1 tbsp Dijon Mustard Vinaigrette"
],
"instructions": [
"1. Arrange green beans, olives, and hard-boiled egg on a plate.",
"2. Place the tuna in the center.",
"3. Drizzle with the Dijon vinaigrette.",
"4. A classic, high-protein French lunch."
]
},
{
"id": "recipe_377",
"type": "recipe",
"title": "Mexican Shrimp Ceviche Tostadas",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1552332386-f8dd00dc2f85?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 250,
"protein": 24,
"carbs": 24,
"fat": 6,
"ingredients": [
"150g Cooked Shrimp, chopped",
"2 Corn Tortillas (baked crisp)",
"1/4 cup Tomato and Onion, diced",
"2 tbsp Lime Juice",
"Fresh Cilantro"
],
"instructions": [
"1. Toss shrimp with tomato, onion, cilantro, and lime juice.",
"2. Let it marinate in the fridge for 10 minutes.",
"3. Bake the tortillas at 400°F until crispy (if not already crispy).",
"4. Pile the ceviche onto the tostadas."
]
},
{
"id": "recipe_378",
"type": "recipe",
"title": "Thai Chicken Basil Lettuce Cups",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1541529086526-db283c563270?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 230,
"protein": 28,
"carbs": 8,
"fat": 10,
"ingredients": [
"150g Ground Chicken",
"1 cup Thai Basil Leaves",
"1 tbsp Fish Sauce & 1 tsp Lime Juice",
"1 Thai Chili, minced",
"4 Butter Lettuce Leaves"
],
"instructions": [
"1. Sauté ground chicken and chili until fully cooked.",
"2. Stir in fish sauce and lime juice.",
"3. Toss in basil leaves and remove from heat immediately.",
"4. Spoon mixture into lettuce cups."
]
},
{
"id": "recipe_379",
"type": "recipe",
"title": "Vietnamese Grilled Pork Skewers (Nem Nuong)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1529692236671-f1f6e9460272?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 310,
"protein": 30,
"carbs": 8,
"fat": 16,
"ingredients": [
"200g Lean Ground Pork",
"1 clove Garlic, minced",
"1 tbsp Fish Sauce",
"1 tsp Honey or Sweetener",
"Black Pepper"
],
"instructions": [
"1. Mix pork, garlic, fish sauce, honey, and pepper until tacky.",
"2. Form the meat around wooden skewers like small sausages.",
"3. Grill or broil for 10-12 minutes until cooked and caramelized.",
"4. Serve with fresh cucumber."
]
},
{
"id": "recipe_380",
"type": "recipe",
"title": "Macro Protein Cookie Dough",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1543339318-63456073160e?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 220,
"protein": 20,
"carbs": 15,
"fat": 8,
"ingredients": [
"1 scoop Vanilla Protein Powder",
"1 tbsp Peanut Butter",
"2 tbsp Almond Milk",
"1 tbsp Dark Chocolate Chips",
"Pinch of salt"
],
"instructions": [
"1. In a small bowl, mix protein powder, peanut butter, and almond milk until it forms a dough.",
"2. Add a splash more milk if it's too dry.",
"3. Fold in chocolate chips and salt.",
"4. Eat immediately as a high-protein dessert."
]
},
{
"id": "recipe_381",
"type": "recipe",
"title": "Filipino Pancit Canton (Shirataki Low Carb)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1559339352-11d035aa65de?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 18,
"carbs": 12,
"fat": 10,
"ingredients": [
"1 pack Shirataki Noodles, rinsed",
"100g Chicken Breast, sliced",
"1 cup Cabbage & Carrots, shredded",
"2 tbsp Soy Sauce",
"1 tsp Sesame Oil"
],
"instructions": [
"1. Dry-pan fry shirataki to remove moisture.",
"2. Sauté chicken until cooked, then add vegetables.",
"3. Toss noodles back in with soy sauce and sesame oil.",
"4. Stir-fry for 3 mins until veggies are tender-crisp."
]
},
{
"id": "recipe_382",
"type": "recipe",
"title": "Korean Doenjang Cabbage Stew",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 180,
"protein": 14,
"carbs": 18,
"fat": 5,
"ingredients": [
"1 tbsp Doenjang (Soybean Paste)",
"2 cups Napa Cabbage, chopped",
"1/2 block Firm Tofu, cubed",
"1 clove Garlic",
"2 cups Water or Anchovy Broth"
],
"instructions": [
"1. Dissolve doenjang in boiling broth.",
"2. Add cabbage and garlic, simmering for 10 mins until soft.",
"3. Gently drop in tofu cubes and cook for 3 more mins.",
"4. Rich in probiotics and very filling."
]
},
{
"id": "recipe_383",
"type": "recipe",
"title": "Japanese Chicken Yakitori Bowl",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1598511757337-fe2cdcb9faf2?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 340,
"protein": 34,
"carbs": 30,
"fat": 8,
"ingredients": [
"150g Chicken Breast, cubed",
"1 stalk Green Onion, cut into 1-inch pieces",
"1 tbsp Soy Sauce & 1 tsp Mirin",
"1/2 cup Brown Rice",
"Sesame Seeds"
],
"instructions": [
"1. Sauté chicken and green onions in a pan.",
"2. Pour in soy sauce and mirin, simmering until the sauce glazes the chicken.",
"3. Serve chicken and onions over brown rice.",
"4. Sprinkle with sesame seeds."
]
},
{
"id": "recipe_384",
"type": "recipe",
"title": "Mediterranean Olive & Turkey Salad",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 280,
"protein": 28,
"carbs": 8,
"fat": 15,
"ingredients": [
"150g Deli Turkey Breast, thickly sliced/cubed",
"2 cups Spinach",
"8 Kalamata Olives",
"1/4 cup Red Onion, sliced",
"1 tbsp Vinaigrette"
],
"instructions": [
"1. Create a bed of spinach.",
"2. Top with cubed turkey breast, olives, and red onion.",
"3. Drizzle with a light vinaigrette.",
"4. Quick, high-protein, no-cook meal."
]
},
{
"id": "recipe_385",
"type": "recipe",
"title": "Italian Tomato & Basil Zoodles",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1551183053-bf91a1d81141?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 160,
"protein": 6,
"carbs": 14,
"fat": 9,
"ingredients": [
"2 Medium Zucchinis, spiralized",
"1 cup Cherry Tomatoes",
"1 clove Garlic, sliced",
"1 tbsp Olive Oil",
"Fresh Basil"
],
"instructions": [
"1. Sauté garlic and cherry tomatoes in olive oil until tomatoes blister.",
"2. Add zucchini noodles and toss for 1-2 minutes.",
"3. Season with salt and pepper.",
"4. Top with torn basil leaves."
]
},
{
"id": "recipe_386",
"type": "recipe",
"title": "French Onion Chicken Bake",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 310,
"protein": 36,
"carbs": 10,
"fat": 12,
"ingredients": [
"200g Chicken Breast",
"1 Large Onion, thinly sliced",
"1 tbsp Beef Broth (for deglazing)",
"1 slice Swiss Cheese (Light)",
"Thyme"
],
"instructions": [
"1. Caramelize onions in a pan with broth and thyme (takes ~15 mins).",
"2. Sear chicken breast until cooked.",
"3. Top chicken with caramelized onions and a slice of Swiss cheese.",
"4. Broil for 2 minutes until cheese is bubbly."
]
},
{
"id": "recipe_387",
"type": "recipe",
"title": "Mexican Ground Beef Taco Salad",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 340,
"protein": 28,
"carbs": 15,
"fat": 18,
"ingredients": [
"150g Lean Ground Beef (93/7)",
"2 cups Shredded Romaine Lettuce",
"1/4 cup Salsa",
"1 tbsp Jalapeños",
"1 tbsp Light Sour Cream or Greek Yogurt"
],
"instructions": [
"1. Brown beef with taco seasoning.",
"2. Layer lettuce in a large bowl.",
"3. Top with hot beef, salsa, and jalapeños.",
"4. Finish with a dollop of yogurt."
]
},
{
"id": "recipe_388",
"type": "recipe",
"title": "Thai Coconut Curry Shrimp",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1455619452474-d2be8b1e70cd?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 280,
"protein": 24,
"carbs": 12,
"fat": 16,
"ingredients": [
"150g Shrimp, peeled",
"1/2 cup Light Coconut Milk",
"1 tbsp Yellow Curry Paste",
"1 cup Broccoli Florets",
"Lime Juice"
],
"instructions": [
"1. Simmer curry paste and coconut milk in a pan.",
"2. Add broccoli and cook for 5 minutes.",
"3. Add shrimp and cook until pink (3 mins).",
"4. Finish with a squeeze of fresh lime juice."
]
},
{
"id": "recipe_389",
"type": "recipe",
"title": "Vietnamese Lemongrass Tofu Bowl",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 250,
"protein": 18,
"carbs": 15,
"fat": 14,
"ingredients": [
"200g Firm Tofu, cubed",
"2 tbsp Lemongrass, minced",
"1 tbsp Soy Sauce",
"1/2 cup Cucumber & Carrot ribbons",
"Salad Greens"
],
"instructions": [
"1. Pan-fry tofu until golden.",
"2. Add lemongrass and soy sauce, tossing to coat the tofu.",
"3. Serve over salad greens with cucumber and carrot ribbons.",
"4. Top with a light vinegar dressing."
]
},
{
"id": "recipe_390",
"type": "recipe",
"title": "Macro Chocolate Chia Pudding",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1543339318-63456073160e?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins (overnight)",
"calories": 240,
"protein": 15,
"carbs": 20,
"fat": 12,
"ingredients": [
"2 tbsp Chia Seeds",
"1/2 scoop Chocolate Protein Powder",
"3/4 cup Almond Milk",
"1 tsp Cocoa Powder"
],
"instructions": [
"1. Whisk all ingredients together in a jar or container.",
"2. Let sit for 5 minutes, then whisk again to prevent clumps.",
"3. Cover and refrigerate overnight (or at least 2 hours).",
"4. Enjoy as a thick, dessert-like breakfast."
]
},
{
"id": "recipe_391",
"type": "recipe",
"title": "Filipino Ginisang Sayote (Sautéed Chayote)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1533035339994-6e7e012354f7?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 190,
"protein": 14,
"carbs": 12,
"fat": 8,
"ingredients": [
"1 Large Sayote (Chayote), julienned",
"100g Ground Chicken or Pork",
"1 Tomato, diced",
"1 clove Garlic, minced",
"1 tbsp Oyster Sauce"
],
"instructions": [
"1. Sauté garlic and tomato.",
"2. Add ground meat and cook until browned.",
"3. Add chayote and oyster sauce.",
"4. Stir-fry for 5-7 minutes until chayote is tender but still crisp."
]
},
{
"id": "recipe_392",
"type": "recipe",
"title": "Korean Bean Sprout Soup (Kongnamul Guk)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 90,
"protein": 8,
"carbs": 10,
"fat": 2,
"ingredients": [
"2 cups Soybean Sprouts, washed",
"1 clove Garlic, minced",
"1 Green Onion, chopped",
"1 tsp Soy Sauce (Soup base)",
"3 cups Water"
],
"instructions": [
"1. Boil water with garlic.",
"2. Add soybean sprouts, cover, and boil for 10 minutes (do not open lid to prevent fishy smell).",
"3. Season with soy sauce and salt.",
"4. Garnish with green onions. A very low-calorie, hydrating soup."
]
},
{
"id": "recipe_393",
"type": "recipe",
"title": "Japanese Chilled Tofu (Hiyayakko)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 140,
"protein": 14,
"carbs": 4,
"fat": 7,
"ingredients": [
"1 Block Silken Tofu, drained and chilled",
"1 tsp Grated Ginger",
"1 tbsp Green Onions, thinly sliced",
"1 tbsp Soy Sauce",
"Bonito Flakes (Optional)"
],
"instructions": [
"1. Carefully place the chilled block of silken tofu on a plate.",
"2. Top with grated ginger and green onions.",
"3. Drizzle generously with soy sauce.",
"4. Eat immediately with a spoon."
]
},
{
"id": "recipe_394",
"type": "recipe",
"title": "Greek Spinach & Feta Omelet",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1510693206972-df098062cb71?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 260,
"protein": 22,
"carbs": 6,
"fat": 16,
"ingredients": [
"2 Whole Eggs + 1 Egg White",
"1 cup Fresh Spinach",
"2 tbsp Feta Cheese, crumbled",
"1/4 cup Red Onion, diced"
],
"instructions": [
"1. Sauté red onion and spinach until wilted.",
"2. Whisk eggs and pour over the vegetables.",
"3. Sprinkle feta cheese on top.",
"4. Fold the omelet when the bottom is set."
]
},
{
"id": "recipe_395",
"type": "recipe",
"title": "Italian Baked White Fish with Capers",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1519708227418-c8fd9a3a2750?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 210,
"protein": 30,
"carbs": 2,
"fat": 8,
"ingredients": [
"150g White Fish (Cod or Tilapia)",
"1 tbsp Capers",
"1/2 Lemon (juice and zest)",
"1 tsp Olive Oil",
"Black Pepper"
],
"instructions": [
"1. Place fish on a baking sheet.",
"2. Drizzle with olive oil and lemon juice.",
"3. Top with capers, lemon zest, and pepper.",
"4. Bake at 400°F for 12-15 minutes until fish flakes easily."
]
},
{
"id": "recipe_396",
"type": "recipe",
"title": "French Lemon Garlic Asparagus",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1438449805896-28a666819a20?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 110,
"protein": 4,
"carbs": 8,
"fat": 7,
"ingredients": [
"1 bunch Asparagus, ends trimmed",
"1 clove Garlic, minced",
"1 tsp Butter",
"1/2 Lemon (juice)",
"Sea Salt"
],
"instructions": [
"1. Blanch asparagus in boiling water for 3 mins, then drain.",
"2. In a pan, melt butter and lightly fry garlic.",
"3. Toss asparagus in the garlic butter for 1 minute.",
"4. Squeeze fresh lemon juice over the top before serving."
]
},
{
"id": "recipe_397",
"type": "recipe",
"title": "Mexican Black Bean & Corn Salsa",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1601314389028-2b1b3658519e?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 180,
"protein": 8,
"carbs": 32,
"fat": 2,
"ingredients": [
"1/2 cup Black Beans, rinsed",
"1/2 cup Corn Kernels",
"1/4 cup Red Onion, diced",
"1 tbsp Lime Juice",
"Cilantro"
],
"instructions": [
"1. Combine black beans, corn, and red onion in a bowl.",
"2. Toss with lime juice and fresh cilantro.",
"3. Let sit for 5 minutes to combine flavors.",
"4. Serve as a side or a topping for grilled chicken."
]
},
{
"id": "recipe_398",
"type": "recipe",
"title": "Thai Green Papaya Salad (Som Tum)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 150,
"protein": 4,
"carbs": 24,
"fat": 5,
"ingredients": [
"2 cups Green Papaya, shredded",
"1 tbsp Fish Sauce",
"1 tbsp Lime Juice",
"1/2 Tomato, chopped",
"1 tsp Crushed Peanuts"
],
"instructions": [
"1. In a mortar (or strong bowl), lightly mash tomato, fish sauce, and lime juice.",
"2. Add the shredded green papaya.",
"3. Toss vigorously, bruising the papaya slightly to absorb the dressing.",
"4. Top with crushed peanuts."
]
},
{
"id": "recipe_399",
"type": "recipe",
"title": "Vietnamese Rice Paper Veggie Rolls",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 190,
"protein": 6,
"carbs": 38,
"fat": 2,
"ingredients": [
"4 Rice Paper Wrappers",
"1 cup Lettuce",
"1/2 cup Cucumber, julienned",
"1/2 cup Carrots, julienned",
"Fresh Mint & Basil"
],
"instructions": [
"1. Submerge a rice paper wrapper in warm water for 5 seconds.",
"2. Lay flat and place lettuce, cucumber, carrots, and herbs in the center.",
"3. Fold the sides in and roll tightly like a burrito.",
"4. Repeat and serve with soy-vinegar dip."
]
},
{
"id": "recipe_400",
"type": "recipe",
"title": "Macro Protein Berry Smoothie Bowl",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1559715745-e1b33a271c8f?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 240,
"protein": 26,
"carbs": 25,
"fat": 4,
"ingredients": [
"1 cup Frozen Mixed Berries",
"1 scoop Vanilla Protein Powder",
"1/4 cup Greek Yogurt",
"Splash of Almond Milk"
],
"instructions": [
"1. Add frozen berries, protein powder, and yogurt to a blender.",
"2. Add a tiny splash of almond milk (keep liquid low for a thick bowl).",
"3. Blend until smooth and thick like ice cream.",
"4. Scoop into a bowl and eat with a spoon."
]
},
{
"id": "recipe_401",
"type": "recipe",
"title": "Filipino Ginataang Sitaw (Green Beans in Coconut)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1533035339994-6e7e012354f7?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 240,
"protein": 12,
"carbs": 14,
"fat": 16,
"ingredients": [
"2 cups Long Green Beans (Sitaw), cut into 2-inch pieces",
"100g Ground Pork (Lean)",
"1/2 cup Light Coconut Milk",
"1 clove Garlic, minced"
],
"instructions": [
"1. Sauté garlic and ground pork until the meat is browned.",
"2. Add the green beans and stir-fry for 2 mins.",
"3. Pour in the coconut milk and simmer.",
"4. Cook until the liquid reduces and beans are tender."
]
},
{
"id": "recipe_402",
"type": "recipe",
"title": "Korean Beef Radish Salad (Musaengchae)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 160,
"protein": 18,
"carbs": 10,
"fat": 6,
"ingredients": [
"100g Lean Beef, cooked and shredded",
"2 cups Daikon Radish, julienned",
"1 tbsp Vinegar",
"1 tsp Gochugaru (Chili Flakes)",
"1 tsp Sweetener"
],
"instructions": [
"1. Toss julienned radish with vinegar, chili flakes, and sweetener.",
"2. Let sit for 5 minutes to pickle slightly.",
"3. Toss the shredded beef into the radish salad.",
"4. Serve chilled."
]
},
{
"id": "recipe_403",
"type": "recipe",
"title": "Japanese Shabu-Shabu Pork (Boiled Pork Salad)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1540189549336-e6e99c3679fe?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 280,
"protein": 30,
"carbs": 6,
"fat": 14,
"ingredients": [
"150g Very thinly sliced Pork Loin",
"2 cups Cabbage, shredded",
"1 tbsp Ponzu Sauce (Citrus Soy)",
"Sesame Seeds"
],
"instructions": [
"1. Bring a pot of water to a boil.",
"2. Briefly swish the pork slices in the boiling water until just cooked (about 30 seconds).",
"3. Place boiled pork over the shredded cabbage.",
"4. Drizzle generously with Ponzu sauce."
]
},
{
"id": "recipe_404",
"type": "recipe",
"title": "Greek Cabbage & Lemon Rice (Lahanorizo)",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-151248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 240,
"protein": 6,
"carbs": 40,
"fat": 6,
"ingredients": [
"2 cups Cabbage, chopped",
"1/2 cup White Rice",
"1 tbsp Lemon Juice",
"1 tsp Olive Oil",
"1 cup Vegetable Broth"
],
"instructions": [
"1. Sauté cabbage in olive oil until it wilts and shrinks.",
"2. Add rice and broth, bringing to a simmer.",
"3. Cover and cook for 15-20 mins until rice is tender.",
"4. Stir in lemon juice right before serving."
]
},
{
"id": "recipe_405",
"type": "recipe",
"title": "Italian Zucchini Boat Pizzas",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1551183053-bf91a1d81141?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 210,
"protein": 14,
"carbs": 12,
"fat": 12,
"ingredients": [
"2 Medium Zucchinis, halved lengthwise",
"1/2 cup Marinara Sauce",
"1/4 cup Shredded Mozzarella (Light)",
"Turkey Pepperoni slices"
],
"instructions": [
"1. Scoop out the seeds of the zucchinis to make 'boats'.",
"2. Spread marinara sauce inside each boat.",
"3. Top with mozzarella and turkey pepperoni.",
"4. Bake at 400°F for 15-20 mins until zucchini is tender."
]
},
{
"id": "recipe_406",
"type": "recipe",
"title": "French Carrot Salad (Carottes Râpées)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 130,
"protein": 2,
"carbs": 16,
"fat": 7,
"ingredients": [
"2 cups Carrots, grated",
"1 tbsp Lemon Juice",
"1 tsp Olive Oil",
"1 tsp Dijon Mustard",
"Parsley"
],
"instructions": [
"1. Whisk lemon juice, olive oil, and Dijon mustard together.",
"2. Pour the dressing over the grated carrots.",
"3. Toss well to combine.",
"4. Garnish with parsley. Best served slightly chilled."
]
},
{
"id": "recipe_407",
"type": "recipe",
"title": "Mexican Sautéed Peppers & Onions",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1533035339994-6e7e012354f7?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 120,
"protein": 2,
"carbs": 18,
"fat": 5,
"ingredients": [
"2 Bell Peppers, sliced",
"1 Red Onion, sliced",
"1 tsp Fajita Seasoning",
"1 tsp Olive Oil",
"Lime Wedge"
],
"instructions": [
"1. Heat olive oil in a skillet over medium-high heat.",
"2. Add peppers and onions, tossing frequently.",
"3. Sprinkle with fajita seasoning.",
"4. Cook until edges are charred but veggies are still crisp. Serve with lime."
]
},
{
"id": "recipe_408",
"type": "recipe",
"title": "Thai Tofu & Basil Stir-Fry",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 220,
"protein": 16,
"carbs": 10,
"fat": 14,
"ingredients": [
"200g Firm Tofu, crumbled or cubed",
"1 cup Thai Basil",
"1 tbsp Soy Sauce",
"1 Thai Chili, sliced",
"Garlic"
],
"instructions": [
"1. Pan-fry tofu until golden and slightly firm.",
"2. Add garlic and chili, cooking for 1 minute.",
"3. Stir in soy sauce.",
"4. Toss in basil leaves and remove from heat immediately."
]
},
{
"id": "recipe_409",
"type": "recipe",
"title": "Vietnamese Grilled Eggplant with Scallion Oil",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1572453860999-1ad42024847b?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 150,
"protein": 3,
"carbs": 16,
"fat": 9,
"ingredients": [
"1 Large Asian Eggplant, halved",
"2 stalks Scallions, chopped",
"1 tbsp Oil (heated until shimmering)",
"1 tbsp Fish Sauce",
"Pinch of Sugar"
],
"instructions": [
"1. Grill or broil the eggplant until the flesh is very soft and skin is charred.",
"2. Put scallions in a bowl and pour the very hot oil over them to flash-cook.",
"3. Mix the scallion oil with fish sauce and sugar.",
"4. Drizzle the mixture over the warm, soft eggplant."
]
},
{
"id": "recipe_410",
"type": "recipe",
"title": "Macro Protein English Muffin Pizza",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1513104890138-7c749659a591?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 310,
"protein": 24,
"carbs": 28,
"fat": 10,
"ingredients": [
"1 Whole Wheat English Muffin, halved",
"2 tbsp Marinara Sauce",
"1/4 cup Low-Fat Mozzarella",
"5 slices Turkey Pepperoni",
"Oregano"
],
"instructions": [
"1. Toast the English muffin halves lightly.",
"2. Spread marinara sauce on each half.",
"3. Top with mozzarella and turkey pepperoni.",
"4. Broil in the oven for 3-4 minutes until cheese melts."
]
},
{
"id": "recipe_411",
"type": "recipe",
"title": "Filipino Chicken Arroz Caldo (Rice Porridge)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 280,
"protein": 24,
"carbs": 35,
"fat": 6,
"ingredients": [
"150g Chicken Breast, cubed",
"1/2 cup Jasmine Rice",
"1 thumb Ginger, julienned",
"2 cloves Garlic, minced",
"3 cups Chicken Broth",
"Green Onions & Safflower (Kasubha)"
],
"instructions": [
"1. Sauté garlic and ginger until fragrant.",
"2. Add chicken cubes and cook until browned.",
"3. Stir in rice, then add chicken broth.",
"4. Simmer for 25 minutes until the rice breaks down into a thick porridge. Garnish with green onions."
]
},
{
"id": "recipe_412",
"type": "recipe",
"title": "Mexican Turkey Stuffed Bell Peppers",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1520072959219-c595dc870360?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 310,
"protein": 32,
"carbs": 18,
"fat": 12,
"ingredients": [
"2 Large Bell Peppers, halved and deseeded",
"150g Lean Ground Turkey",
"1/4 cup Black Beans",
"1/4 cup Corn",
"1 tsp Taco Seasoning",
"2 tbsp Salsa"
],
"instructions": [
"1. Brown the ground turkey in a pan with taco seasoning.",
"2. Mix the cooked turkey with black beans, corn, and salsa.",
"3. Stuff the bell pepper halves with the mixture.",
"4. Bake at 375°F for 20-25 minutes until peppers are tender."
]
},
{
"id": "recipe_413",
"type": "recipe",
"title": "Italian Lemon Chicken Piccata (Low Fat)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 260,
"protein": 35,
"carbs": 4,
"fat": 10,
"ingredients": [
"200g Chicken Breast, pounded thin",
"1 tbsp Capers",
"1/2 Lemon (juiced)",
"1/4 cup Chicken Broth",
"1 tsp Olive Oil",
"Fresh Parsley"
],
"instructions": [
"1. Lightly season the chicken breast with salt and pepper.",
"2. Pan-sear in olive oil for 4 mins per side until golden.",
"3. Remove chicken, deglaze the pan with chicken broth, lemon juice, and capers.",
"4. Simmer for 2 mins, pour sauce over chicken, and top with parsley."
]
},
{
"id": "recipe_414",
"type": "recipe",
"title": "Thai Spicy Basil Pork (Pad Kra Pao)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 320,
"protein": 28,
"carbs": 8,
"fat": 18,
"ingredients": [
"150g Lean Ground Pork",
"1 cup Fresh Thai Basil",
"2 Thai Chilies, sliced",
"2 cloves Garlic, minced",
"1 tbsp Soy Sauce & 1 tsp Fish Sauce"
],
"instructions": [
"1. Heat a pan and sauté garlic and chilies until fragrant.",
"2. Add ground pork and stir-fry until cooked through.",
"3. Season with soy sauce and fish sauce.",
"4. Turn off heat, add basil leaves, and toss until just wilted."
]
},
{
"id": "recipe_415",
"type": "recipe",
"title": "Mediterranean Baked Feta & Tomatoes",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1572453860999-1ad42024847b?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 240,
"protein": 10,
"carbs": 12,
"fat": 16,
"ingredients": [
"2 cups Cherry Tomatoes",
"50g Feta Cheese block",
"1 clove Garlic, sliced",
"1 tsp Olive Oil",
"Fresh Basil & Oregano"
],
"instructions": [
"1. Place cherry tomatoes in a small baking dish with sliced garlic.",
"2. Nestle the feta block in the center and drizzle everything with olive oil.",
"3. Bake at 400°F for 20 minutes until tomatoes burst and feta is soft.",
"4. Garnish with fresh herbs and serve with vegetable sticks."
]
},
{
"id": "recipe_416",
"type": "recipe",
"title": "Vietnamese Rice Paper Shrimp Rolls",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1536510233921-8e5043fce771?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 14,
"carbs": 26,
"fat": 2,
"ingredients": [
"4 Rice Paper Wrappers",
"100g Cooked Shrimp, halved",
"1 cup Lettuce",
"1/2 cup Fresh Mint and Cilantro",
"1/4 cup Cucumber, julienned"
],
"instructions": [
"1. Briefly dip a rice paper wrapper into warm water to soften.",
"2. Lay it flat and place shrimp halves face down.",
"3. Top with lettuce, herbs, and cucumber.",
"4. Fold in the sides and roll tightly. Serve with a light dipping sauce."
]
},
{
"id": "recipe_417",
"type": "recipe",
"title": "Macro High Protein Greek Yogurt Pancakes",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1506084868230-bb9d95c24759?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 310,
"protein": 34,
"carbs": 30,
"fat": 6,
"ingredients": [
"1/2 cup Plain Non-Fat Greek Yogurt",
"1/2 cup Egg Whites",
"1/2 cup Oat Flour",
"1/2 tsp Baking Powder",
"Cinnamon & Stevia to taste"
],
"instructions": [
"1. Blend or whisk all ingredients together until smooth.",
"2. Heat a non-stick pan over medium heat and spray with cooking oil.",
"3. Pour batter to form medium-sized pancakes.",
"4. Cook until bubbles form on top, flip, and cook for 1 more minute."
]
},
{
"id": "recipe_418",
"type": "recipe",
"title": "French Salad Lyonnaise (Chicken & Greens)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 290,
"protein": 28,
"carbs": 12,
"fat": 15,
"ingredients": [
"2 cups Frisée or Mixed Greens",
"150g Grilled Chicken Breast, sliced",
"1 Poached Egg",
"1 slice Turkey Bacon, crumbled",
"1 tbsp Dijon Vinaigrette"
],
"instructions": [
"1. Toss greens with the Dijon vinaigrette and place on a plate.",
"2. Top with grilled chicken slices and crumbled turkey bacon.",
"3. Gently place the poached egg in the center.",
"4. Break the egg yolk to act as a creamy dressing before eating."
]
},
{
"id": "recipe_419",
"type": "recipe",
"title": "Korean Spicy Tofu Stew (Sundubu Jjigae)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 18,
"carbs": 10,
"fat": 12,
"ingredients": [
"1 tube Silken Tofu",
"1 cup Seafood or Anchovy Broth",
"1 tbsp Gochugaru (Korean Chili Flakes)",
"1 Raw Egg",
"1 Green Onion, chopped"
],
"instructions": [
"1. Heat broth in a small pot and add chili flakes.",
"2. Gently slide the silken tofu into the boiling broth and break it into large chunks.",
"3. Simmer for 5 minutes.",
"4. Turn off heat, crack the raw egg into the bubbling stew, and garnish with green onion."
]
},
{
"id": "recipe_420",
"type": "recipe",
"title": "Japanese Cucumber & Crab Salad (Sunomono)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1449339966955-712766bea744?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 130,
"protein": 10,
"carbs": 18,
"fat": 1,
"ingredients": [
"1 Large Japanese Cucumber, thinly sliced",
"100g Imitation Crab Meat (Kanikama), shredded",
"2 tbsp Rice Vinegar",
"1 tsp Soy Sauce",
"1 tsp Stevia or Sweetener",
"Sesame Seeds"
],
"instructions": [
"1. Salt the cucumber slices lightly, let sit for 5 mins, then squeeze out excess water.",
"2. Whisk together rice vinegar, soy sauce, and sweetener.",
"3. Toss cucumber and crab meat in the dressing.",
"4. Chill in the fridge and sprinkle with sesame seeds before serving."
]
},
{
"id": "recipe_421",
"type": "recipe",
"title": "Filipino Monggo Guisado (Mung Bean Stew)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1546833999-b9f5816029bd?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 240,
"protein": 16,
"carbs": 38,
"fat": 4,
"ingredients": [
"1/2 cup Dried Mung Beans (Monggo)",
"1 cup Spinach or Malunggay Leaves",
"1 Tomato, diced",
"1 clove Garlic, minced",
"1 tsp Fish Sauce"
],
"instructions": [
"1. Boil mung beans in water until soft and mushy (about 30 mins).",
"2. In a separate pan, sauté garlic and tomato.",
"3. Combine the sautéed aromatics with the boiled beans and season with fish sauce.",
"4. Stir in spinach right before turning off the heat."
]
},
{
"id": "recipe_422",
"type": "recipe",
"title": "Mexican Chicken Tortilla Soup (Low Calorie)",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1546702047-9b2f6943b174?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 250,
"protein": 26,
"carbs": 22,
"fat": 6,
"ingredients": [
"150g Shredded Chicken Breast",
"2 cups Chicken Broth",
"1/4 cup Diced Tomatoes with Green Chilies",
"1/4 cup Black Beans",
"Cilantro and Lime"
],
"instructions": [
"1. Bring chicken broth and diced tomatoes to a simmer in a pot.",
"2. Add shredded chicken and black beans, cooking for 10 minutes.",
"3. Season with cumin and chili powder.",
"4. Serve hot, garnished with fresh cilantro and a squeeze of lime."
]
},
{
"id": "recipe_423",
"type": "recipe",
"title": "Italian Pesto Zucchini Noodles (Zoodles)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1551183053-bf91a1d81141?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 6,
"carbs": 12,
"fat": 14,
"ingredients": [
"2 Medium Zucchinis, spiralized",
"2 tbsp Basil Pesto",
"1/4 cup Cherry Tomatoes, halved",
"1 tbsp Parmesan Cheese",
"Salt and Pepper"
],
"instructions": [
"1. Spiralize zucchinis into noodles.",
"2. Heat a non-stick skillet over medium heat and briefly toss zoodles for 1-2 minutes just to warm.",
"3. Remove from heat, drain any excess water, and toss with pesto.",
"4. Fold in cherry tomatoes and top with parmesan."
]
},
{
"id": "recipe_424",
"type": "recipe",
"title": "Thai Mango Salad (Healthy Asian Side)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1601314389028-2b1b3658519e?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 160,
"protein": 3,
"carbs": 35,
"fat": 2,
"ingredients": [
"1 Firm Mango, julienned",
"1/4 cup Red Onion, thinly sliced",
"1/4 cup Fresh Cilantro",
"1 tbsp Lime Juice",
"1 tsp Fish Sauce & 1 tsp Sweetener"
],
"instructions": [
"1. Combine julienned mango, red onion, and cilantro in a bowl.",
"2. Whisk together lime juice, fish sauce, and sweetener.",
"3. Toss the salad with the dressing.",
"4. Serve immediately as a refreshing side dish."
]
},
{
"id": "recipe_425",
"type": "recipe",
"title": "Mediterranean Lemon Herb Shrimp",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1551248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 210,
"protein": 28,
"carbs": 4,
"fat": 8,
"ingredients": [
"150g Shrimp, peeled and deveined",
"1 clove Garlic, minced",
"1 tbsp Lemon Juice",
"1 tsp Olive Oil",
"Dried Oregano and Fresh Parsley"
],
"instructions": [
"1. Heat olive oil in a skillet over medium-high heat.",
"2. Add garlic and shrimp, tossing frequently until shrimp turn pink (about 3-4 mins).",
"3. Squeeze lemon juice over the shrimp and sprinkle with oregano.",
"4. Garnish with parsley and serve."
]
},
{
"id": "recipe_426",
"type": "recipe",
"title": "Vietnamese Grilled Chicken Vermicelli (Bun Ga Nuong)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 330,
"protein": 32,
"carbs": 35,
"fat": 8,
"ingredients": [
"150g Grilled Chicken, sliced",
"1/2 cup Rice Vermicelli Noodles",
"2 cups Shredded Lettuce and Cucumber",
"Fresh Mint and Bean Sprouts",
"Nuoc Cham (Vietnamese Dipping Sauce)"
],
"instructions": [
"1. Place a bed of lettuce, cucumber, and mint in a large bowl.",
"2. Add the cooked vermicelli noodles.",
"3. Top with sliced grilled chicken and bean sprouts.",
"4. Pour Nuoc Cham dressing over the bowl just before eating."
]
},
{
"id": "recipe_427",
"type": "recipe",
"title": "Macro Protein Chocolate Oatmeal",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1517673132405-a56a62b18caf?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 290,
"protein": 25,
"carbs": 35,
"fat": 6,
"ingredients": [
"1/2 cup Rolled Oats",
"1 scoop Chocolate Protein Powder",
"1 tbsp Cocoa Powder",
"1 cup Almond Milk",
"Pinch of Salt"
],
"instructions": [
"1. Cook oats with almond milk on the stove or in the microwave.",
"2. Once the oats are cooked and slightly cooled, stir in the protein powder and cocoa powder.",
"3. Mix thoroughly until it reaches a pudding-like consistency.",
"4. Top with a few berries if desired."
]
},
{
"id": "recipe_428",
"type": "recipe",
"title": "French Chicken Paillard (Lemon Capers)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 270,
"protein": 35,
"carbs": 4,
"fat": 12,
"ingredients": [
"200g Chicken Breast, pounded very thin",
"1 tbsp Lemon Juice",
"1 tsp Capers",
"1 tsp Olive Oil",
"Mixed Greens for serving"
],
"instructions": [
"1. Season the pounded chicken breast with salt and pepper.",
"2. Flash-fry in a hot skillet with olive oil for 2 mins per side.",
"3. Deglaze the pan with lemon juice and capers, scraping up brown bits.",
"4. Serve the chicken over greens, topped with the pan juices."
]
},
{
"id": "recipe_429",
"type": "recipe",
"title": "Korean Bibimbap Bowl (Cauliflower Rice)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1553163147-621957516919?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 310,
"protein": 25,
"carbs": 20,
"fat": 15,
"ingredients": [
"1.5 cups Cauliflower Rice",
"100g Ground Beef, cooked",
"1 Fried Egg",
"1/2 cup Spinach, blanched",
"1 tbsp Gochujang (Chili Paste)"
],
"instructions": [
"1. Heat cauliflower rice and place in a wide bowl.",
"2. Arrange cooked ground beef and blanched spinach over the rice.",
"3. Top with a sunny-side-up fried egg.",
"4. Add a dollop of Gochujang and mix everything vigorously before eating."
]
},
{
"id": "recipe_430",
"type": "recipe",
"title": "Japanese Miso Salmon Bake",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1467003909585-2f8a72700288?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 330,
"protein": 32,
"carbs": 8,
"fat": 18,
"ingredients": [
"150g Salmon Fillet",
"1 tbsp White Miso Paste",
"1 tsp Mirin",
"1 tsp Soy Sauce",
"1/2 tsp Grated Ginger"
],
"instructions": [
"1. Whisk miso paste, mirin, soy sauce, and ginger to create a glaze.",
"2. Brush the glaze generously over the salmon fillet.",
"3. Bake at 400°F for 12-15 minutes until the fish is flaky and glaze is slightly caramelized.",
"4. Serve with steamed vegetables."
]
},
{
"id": "recipe_431",
"type": "recipe",
"title": "Filipino Chicken Adobo (Low Sodium)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 290,
"protein": 35,
"carbs": 6,
"fat": 12,
"ingredients": [
"200g Chicken Breast, cut into chunks",
"3 tbsp Low-Sodium Soy Sauce",
"3 tbsp White Vinegar",
"3 cloves Garlic, crushed",
"1 tsp Whole Black Peppercorns and 1 Bay Leaf"
],
"instructions": [
"1. Combine chicken, soy sauce, vinegar, garlic, peppercorns, and bay leaf in a pot.",
"2. Bring to a boil without stirring, then lower heat and simmer for 25 minutes.",
"3. Once the chicken is tender and sauce reduces, remove the chicken.",
"4. Briefly pan-sear the chicken pieces, then return them to the sauce."
]
},
{
"id": "recipe_432",
"type": "recipe",
"title": "Mexican Beef Lettuce Tacos",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 280,
"protein": 28,
"carbs": 10,
"fat": 15,
"ingredients": [
"150g Lean Ground Beef",
"1 tbsp Taco Seasoning",
"4 Large Romaine or Iceberg Lettuce Leaves",
"1/4 cup Salsa",
"1 tbsp Light Cheddar Cheese"
],
"instructions": [
"1. Brown the ground beef in a skillet and stir in taco seasoning.",
"2. Wash and dry the lettuce leaves to use as taco shells.",
"3. Fill the lettuce leaves with the hot beef.",
"4. Top with salsa and a sprinkle of cheese."
]
},
{
"id": "recipe_433",
"type": "recipe",
"title": "Italian Turkey Sausage & Peppers",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1543339308-43e59d6b73a6?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 310,
"protein": 28,
"carbs": 18,
"fat": 14,
"ingredients": [
"2 Links Italian Turkey Sausage, sliced",
"2 Bell Peppers (Red/Green), sliced",
"1/2 Red Onion, sliced",
"1 tsp Oregano",
"1 tsp Olive Oil"
],
"instructions": [
"1. Heat olive oil in a skillet and brown the turkey sausage slices.",
"2. Add sliced peppers and onions.",
"3. Season with oregano and sauté until vegetables are soft and slightly caramelized.",
"4. Serve on its own or over a small portion of quinoa."
]
},
{
"id": "recipe_434",
"type": "recipe",
"title": "Thai Coconut Chicken Soup (Tom Kha Gai)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 320,
"protein": 28,
"carbs": 12,
"fat": 18,
"ingredients": [
"150g Chicken Breast, sliced",
"1/2 cup Light Coconut Milk",
"1 cup Chicken Broth",
"1 stalk Lemongrass, pounded",
"1/2 cup Mushrooms, sliced"
],
"instructions": [
"1. Simmer chicken broth with lemongrass for 5 mins to infuse flavor.",
"2. Add chicken and mushrooms, cooking until chicken is white.",
"3. Stir in coconut milk and gently warm (do not boil vigorously).",
"4. Finish with a squeeze of lime juice and fresh cilantro."
]
},
{
"id": "recipe_435",
"type": "recipe",
"title": "Mediterranean Chickpea & Cucumber Salad",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 250,
"protein": 10,
"carbs": 35,
"fat": 8,
"ingredients": [
"1/2 cup Chickpeas, rinsed",
"1 cup Cucumber, diced",
"1/2 cup Cherry Tomatoes, halved",
"1 tbsp Red Onion, minced",
"1 tbsp Lemon Vinaigrette"
],
"instructions": [
"1. In a large bowl, combine chickpeas, cucumber, tomatoes, and red onion.",
"2. Drizzle with lemon vinaigrette.",
"3. Toss well and let sit for 5 minutes for flavors to meld.",
"4. Serve chilled."
]
},
{
"id": "recipe_436",
"type": "recipe",
"title": "Vietnamese Pork Banh Mi Bowl",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 340,
"protein": 30,
"carbs": 25,
"fat": 14,
"ingredients": [
"150g Ground Pork, cooked with a dash of soy sauce",
"1/2 cup Pickled Carrots & Daikon",
"2 cups Mixed Salad Greens",
"Fresh Cilantro & Jalapeño slices",
"1 tbsp Sriracha Mayo (Light)"
],
"instructions": [
"1. Build the bowl with salad greens at the base.",
"2. Top with warm ground pork and pickled vegetables.",
"3. Garnish with cilantro and jalapeño.",
"4. Drizzle with light Sriracha mayo instead of using a baguette."
]
},
{
"id": "recipe_437",
"type": "recipe",
"title": "Macro High Protein Avocado Toast (Egg White)",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1525351484163-7529414344d8?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 270,
"protein": 20,
"carbs": 25,
"fat": 10,
"ingredients": [
"1 slice Whole Grain Bread, toasted",
"1/4 Avocado, mashed",
"1/2 cup Egg Whites, scrambled",
"Everything Bagel Seasoning",
"Hot Sauce"
],
"instructions": [
"1. Scramble egg whites in a non-stick pan.",
"2. Spread mashed avocado on the toasted bread.",
"3. Top with scrambled egg whites.",
"4. Sprinkle with Everything Bagel seasoning and a dash of hot sauce."
]
},
{
"id": "recipe_438",
"type": "recipe",
"title": "French Ratatouille (Vegetable Stew)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1572453860999-1ad42024847b?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 160,
"protein": 4,
"carbs": 22,
"fat": 7,
"ingredients": [
"1 Zucchini, diced",
"1 small Eggplant, diced",
"1 Bell Pepper, diced",
"1 cup Crushed Tomatoes",
"Herbes de Provence"
],
"instructions": [
"1. Sauté the eggplant and bell pepper until soft.",
"2. Add zucchini and crushed tomatoes.",
"3. Season with Herbes de Provence, salt, and pepper.",
"4. Simmer covered for 30 minutes until vegetables are tender."
]
},
{
"id": "recipe_439",
"type": "recipe",
"title": "Korean Kimchi Fried Rice (Quinoa)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-151248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 290,
"protein": 14,
"carbs": 40,
"fat": 8,
"ingredients": [
"1 cup Cooked Quinoa",
"1/2 cup Kimchi, chopped",
"1 tbsp Kimchi Juice",
"1 Fried Egg",
"1 tsp Sesame Oil"
],
"instructions": [
"1. Sauté chopped kimchi in a pan until fragrant.",
"2. Add cooked quinoa and kimchi juice, stirring until well combined and heated through.",
"3. Drizzle with sesame oil and transfer to a plate.",
"4. Top with a fried egg."
]
},
{
"id": "recipe_440",
"type": "recipe",
"title": "Japanese Teriyaki Chicken (Sugar-Free)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1598511757337-fe2cdcb9faf2?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 280,
"protein": 34,
"carbs": 8,
"fat": 10,
"ingredients": [
"200g Chicken Thigh (skinless), cubed",
"2 tbsp Soy Sauce",
"1 tbsp Stevia/Erythritol Sweetener",
"1 tsp Ginger, grated",
"1 cup Steamed Broccoli"
],
"instructions": [
"1. Pan-sear chicken cubes until golden brown.",
"2. Mix soy sauce, sweetener, and ginger to create a teriyaki sauce.",
"3. Pour sauce over chicken and simmer until it thickens into a glaze.",
"4. Serve alongside steamed broccoli."
]
},
{
"id": "recipe_441",
"type": "recipe",
"title": "Filipino Sinigang Na Baboy (Lean Pork Sour Soup)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 290,
"protein": 28,
"carbs": 18,
"fat": 12,
"ingredients": [
"150g Lean Pork Tenderloin, cubed",
"1 cup Kangkong (Water Spinach)",
"1/2 cup Daikon Radish, sliced",
"1 Tomato, quartered",
"1 tbsp Tamarind Soup Mix (Sinigang Mix)"
],
"instructions": [
"1. Boil pork with tomato and radish in water until pork is tender (about 35 mins).",
"2. Stir in tamarind soup mix and simmer for 5 mins.",
"3. Add kangkong leaves.",
"4. Turn off heat immediately so leaves stay green and crisp."
]
},
{
"id": "recipe_442",
"type": "recipe",
"title": "Mexican Black Bean & Corn Salad",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 220,
"protein": 10,
"carbs": 40,
"fat": 2,
"ingredients": [
"1/2 cup Black Beans, rinsed",
"1/2 cup Sweet Corn",
"1/4 cup Red Bell Pepper, diced",
"1 tbsp Lime Juice",
"Cilantro & Cumin"
],
"instructions": [
"1. Toss black beans, corn, and bell pepper in a bowl.",
"2. Dress with lime juice, cumin, salt, and pepper.",
"3. Stir in fresh cilantro.",
"4. Serve chilled or at room temperature."
]
},
{
"id": "recipe_443",
"type": "recipe",
"title": "Italian Garlic Parmesan Green Beans",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1533035339994-6e7e012354f7?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 130,
"protein": 6,
"carbs": 10,
"fat": 8,
"ingredients": [
"2 cups Fresh Green Beans, trimmed",
"1 clove Garlic, minced",
"1 tbsp Grated Parmesan Cheese",
"1 tsp Olive Oil",
"Black Pepper"
],
"instructions": [
"1. Blanch green beans in boiling water for 3 mins, then drain.",
"2. Sauté garlic in olive oil until fragrant.",
"3. Toss the green beans in the garlic oil for 2 minutes.",
"4. Remove from heat and sprinkle generously with parmesan and pepper."
]
},
{
"id": "recipe_444",
"type": "recipe",
"title": "Thai Red Curry Shrimp (Light Coconut)",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1455619452474-d2be8b1e70cd?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 260,
"protein": 24,
"carbs": 10,
"fat": 14,
"ingredients": [
"150g Shrimp, peeled",
"1 tbsp Red Curry Paste",
"1/2 cup Light Coconut Milk",
"1/2 cup Zucchini, sliced",
"Fresh Basil"
],
"instructions": [
"1. Heat curry paste with a splash of coconut milk until aromatic.",
"2. Add zucchini and the rest of the coconut milk, simmering for 5 mins.",
"3. Add shrimp and cook until pink (3-4 mins).",
"4. Garnish with basil leaves before serving."
]
},
{
"id": "recipe_445",
"type": "recipe",
"title": "Mediterranean Grilled Eggplant",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1544510802-393282eb5559?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 150,
"protein": 4,
"carbs": 18,
"fat": 8,
"ingredients": [
"1 Large Eggplant, sliced lengthwise",
"1 tbsp Balsamic Vinegar",
"1 tsp Olive Oil",
"1 clove Garlic, minced",
"Parsley"
],
"instructions": [
"1. Mix olive oil, balsamic vinegar, and garlic.",
"2. Brush the mixture over the eggplant slices.",
"3. Grill or pan-sear for 5 minutes per side until tender and charred.",
"4. Top with fresh parsley."
]
},
{
"id": "recipe_446",
"type": "recipe",
"title": "Vietnamese Lemongrass Beef (Bo Luc Lac)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 320,
"protein": 32,
"carbs": 10,
"fat": 16,
"ingredients": [
"150g Flank Steak, cubed",
"1 tbsp Lemongrass, minced",
"1 tbsp Soy Sauce",
"1 tsp Fish Sauce",
"1 cup Watercress or Salad Greens"
],
"instructions": [
"1. Marinate beef cubes with lemongrass, soy sauce, and fish sauce.",
"2. Heat a pan until smoking hot.",
"3. Sear the beef quickly (shaking the pan) for 2-3 mins until browned but tender inside.",
"4. Serve the hot beef directly over the crisp watercress."
]
},
{
"id": "recipe_447",
"type": "recipe",
"title": "Macro Protein Vanilla Waffles",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1506084868230-bb9d95c24759?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 290,
"protein": 30,
"carbs": 25,
"fat": 6,
"ingredients": [
"1 scoop Vanilla Protein Powder",
"1/2 cup Oat Flour",
"1/2 cup Egg Whites",
"1/4 cup Unsweetened Almond Milk",
"1/2 tsp Baking Powder"
],
"instructions": [
"1. Whisk all ingredients in a bowl until a smooth batter forms.",
"2. Preheat a waffle iron and spray with non-stick cooking spray.",
"3. Pour batter and cook until golden and crisp.",
"4. Serve with sugar-free syrup or fresh berries."
]
},
{
"id": "recipe_448",
"type": "recipe",
"title": "French Lentil Salad (Salade de Lentilles)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 240,
"protein": 14,
"carbs": 35,
"fat": 5,
"ingredients": [
"1 cup Cooked French Green Lentils",
"1/4 cup Carrots, finely diced",
"1/4 cup Celery, finely diced",
"1 tbsp Dijon Mustard",
"1 tbsp Red Wine Vinegar"
],
"instructions": [
"1. Ensure lentils are cooked but still firm (al dente).",
"2. Toss lentils with diced carrots and celery.",
"3. Whisk mustard and vinegar, then fold into the lentil mixture.",
"4. Let sit for 10 minutes to absorb flavors before eating."
]
},
{
"id": "recipe_449",
"type": "recipe",
"title": "Korean Spicy Braised Chicken (Dakbokkeumtang)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 330,
"protein": 34,
"carbs": 20,
"fat": 12,
"ingredients": [
"200g Chicken Thigh (skinless), chopped",
"1/2 Potato, cubed",
"1/2 Carrot, chopped",
"1 tbsp Gochujang (Chili Paste)",
"1 tsp Soy Sauce"
],
"instructions": [
"1. Mix gochujang, soy sauce, and a splash of water in a pot.",
"2. Add chicken, potatoes, and carrots.",
"3. Bring to a boil, then cover and simmer for 30 minutes until chicken and potatoes are tender.",
"4. The sauce should reduce to a thick, spicy glaze."
]
},
{
"id": "recipe_450",
"type": "recipe",
"title": "Japanese Shirataki Ramen Bowl",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1582878826629-29b7ad1cdc43?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 190,
"protein": 18,
"carbs": 10,
"fat": 8,
"ingredients": [
"1 pack Shirataki Noodle (Angel Hair size)",
"2 cups Miso or Soy Broth",
"1 Soft Boiled Egg",
"1/2 cup Spinach",
"Green Onions"
],
"instructions": [
"1. Rinse shirataki noodles thoroughly and place in a bowl.",
"2. Bring broth to a rolling boil and add spinach for 30 seconds to wilt.",
"3. Pour hot broth and spinach over the noodles.",
"4. Halve the soft boiled egg and place on top. Garnish with green onions."
]
},
{
"id": "recipe_451",
"type": "recipe",
"title": "Filipino Tortang Talong (Eggplant Omelet)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1544510802-393282eb5559?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 180,
"protein": 10,
"carbs": 12,
"fat": 10,
"ingredients": [
"1 Long Asian Eggplant",
"1 Large Egg, beaten",
"Salt and Pepper",
"Cooking Spray or 1 tsp Oil"
],
"instructions": [
"1. Grill or broil the eggplant until the skin is charred and the flesh is soft.",
"2. Peel off the skin, keeping the stem intact, and flatten the flesh with a fork.",
"3. Dip the flattened eggplant into the beaten egg.",
"4. Pan-fry until the egg is golden brown on both sides."
]
},
{
"id": "recipe_452",
"type": "recipe",
"title": "Mexican Baked Fish Tacos (Cabbage Slaw)",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1552332386-f8dd00dc2f85?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 290,
"protein": 28,
"carbs": 24,
"fat": 8,
"ingredients": [
"150g White Fish (Cod or Tilapia)",
"1 tsp Taco Seasoning",
"2 small Corn Tortillas",
"1/2 cup Shredded Red Cabbage",
"Lime Juice"
],
"instructions": [
"1. Rub fish with taco seasoning and bake at 400°F for 12 mins.",
"2. Toss cabbage with lime juice and a pinch of salt to make a quick slaw.",
"3. Flake the baked fish onto warm tortillas.",
"4. Top with the cabbage slaw."
]
},
{
"id": "recipe_453",
"type": "recipe",
"title": "Italian Baked Turkey Milanese",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1529054790567-aa86f24d7973?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 310,
"protein": 34,
"carbs": 15,
"fat": 10,
"ingredients": [
"150g Turkey Breast Cutlet, pounded thin",
"2 tbsp Whole Wheat Breadcrumbs",
"1 tbsp Parmesan Cheese",
"1 Egg White",
"Arugula (for serving)"
],
"instructions": [
"1. Mix breadcrumbs and parmesan.",
"2. Dip turkey cutlet in egg white, then coat with the breadcrumb mixture.",
"3. Bake on a wire rack at 400°F for 15 minutes until crispy.",
"4. Serve topped with fresh arugula and a squeeze of lemon."
]
},
{
"id": "recipe_454",
"type": "recipe",
"title": "Thai Peanut Chicken Skewers",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1532636875304-1c89119d9b4f?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 320,
"protein": 32,
"carbs": 8,
"fat": 16,
"ingredients": [
"150g Chicken Breast, cut into strips",
"1 tbsp Peanut Butter (Unsweetened)",
"1 tbsp Soy Sauce",
"1 tsp Sriracha",
"1 tsp Lime Juice"
],
"instructions": [
"1. Mix peanut butter, soy sauce, sriracha, and lime juice to make the sauce.",
"2. Thread chicken strips onto skewers.",
"3. Grill or bake at 400°F for 12-15 minutes.",
"4. Brush generously with the peanut sauce during the last 2 minutes of cooking."
]
},
{
"id": "recipe_455",
"type": "recipe",
"title": "Mediterranean Cucumber Tomato Feta Salad",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 180,
"protein": 6,
"carbs": 12,
"fat": 12,
"ingredients": [
"1 cup Cucumber, chopped",
"1 cup Tomato, chopped",
"1/4 cup Red Onion, finely sliced",
"2 tbsp Feta Cheese, crumbled",
"1 tbsp Red Wine Vinegar & Oregano"
],
"instructions": [
"1. Combine cucumber, tomato, and red onion in a bowl.",
"2. Toss with red wine vinegar, salt, and oregano.",
"3. Top with crumbled feta cheese.",
"4. Serve immediately as a fresh, hydrating side."
]
},
{
"id": "recipe_456",
"type": "recipe",
"title": "Vietnamese Fresh Spring Rolls (Vegan)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 210,
"protein": 10,
"carbs": 35,
"fat": 4,
"ingredients": [
"4 Rice Paper Wrappers",
"100g Firm Tofu, cut into matchsticks",
"1 cup Romaine Lettuce",
"1/2 cup Carrots and Cucumber, julienned",
"Fresh Mint and Basil"
],
"instructions": [
"1. Soften rice paper wrappers in warm water.",
"2. Lay wrappers flat and place lettuce, herbs, veggies, and tofu in the center.",
"3. Fold sides inward and roll tightly.",
"4. Serve with a soy or hoisin-based dipping sauce."
]
},
{
"id": "recipe_457",
"type": "recipe",
"title": "Macro Cottage Cheese Pancakes",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1506084868230-bb9d95c24759?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 280,
"protein": 28,
"carbs": 26,
"fat": 6,
"ingredients": [
"1/2 cup Low-Fat Cottage Cheese",
"1/2 cup Rolled Oats",
"2 Egg Whites",
"1 tsp Vanilla Extract",
"Cinnamon"
],
"instructions": [
"1. Place all ingredients into a blender and blend until the batter is completely smooth.",
"2. Pour batter onto a pre-heated, greased non-stick skillet.",
"3. Cook until bubbles appear, then flip.",
"4. Serve hot with fresh fruit."
]
},
{
"id": "recipe_458",
"type": "recipe",
"title": "French Baked Cod (En Papillote)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1519708227418-c8fd9a3a2750?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 220,
"protein": 32,
"carbs": 6,
"fat": 6,
"ingredients": [
"150g Cod Fillet",
"1/2 Zucchini, sliced thinly",
"1/4 cup Cherry Tomatoes, halved",
"1 Lemon slice",
"Thyme and 1 tsp Olive Oil"
],
"instructions": [
"1. Lay a large sheet of parchment paper flat.",
"2. Place zucchini and tomatoes in the center, top with the cod fillet.",
"3. Add lemon, thyme, oil, salt, and pepper.",
"4. Fold the paper into a sealed pouch and bake at 400°F for 15 minutes."
]
},
{
"id": "recipe_459",
"type": "recipe",
"title": "Korean Beef Radish Soup (Muguk)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 210,
"protein": 22,
"carbs": 12,
"fat": 8,
"ingredients": [
"100g Lean Beef, cut into small pieces",
"1 cup Korean Radish (Daikon), cubed",
"1 clove Garlic, minced",
"1 tbsp Soup Soy Sauce",
"Green Onions"
],
"instructions": [
"1. Sauté beef and garlic in a pot until beef is browned.",
"2. Add radish cubes and sauté for 2 more minutes.",
"3. Pour in water to cover, bring to a boil, and skim any foam off the top.",
"4. Simmer for 25 minutes until radish is translucent. Season with soy sauce and green onions."
]
},
{
"id": "recipe_460",
"type": "recipe",
"title": "Japanese Dashi Broth with Tofu",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 90,
"protein": 8,
"carbs": 4,
"fat": 4,
"ingredients": [
"2 cups Dashi Broth (Kombu/Bonito base)",
"1/2 block Silken Tofu, cubed",
"1 tsp Soy Sauce",
"1/4 cup Wakame (Seaweed), rehydrated",
"Scallions"
],
"instructions": [
"1. Heat the dashi broth in a small pot until simmering.",
"2. Stir in the soy sauce.",
"3. Gently drop in the tofu cubes and wakame seaweed, heating for 2 mins.",
"4. Garnish with chopped scallions and serve hot."
]
},
{
"id": "recipe_461",
"type": "recipe",
"title": "Filipino Chicken Salpicao (Garlic Chicken)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 280,
"protein": 34,
"carbs": 6,
"fat": 12,
"ingredients": [
"200g Chicken Breast, cubed",
"1 tbsp Soy Sauce & 1 tsp Oyster Sauce",
"1 tbsp Worcestershire Sauce",
"4 cloves Garlic, minced",
"1 tsp Butter"
],
"instructions": [
"1. Marinate chicken cubes in soy sauce and Worcestershire for 10 mins.",
"2. Sauté garlic in a pan until lightly browned, then remove half for garnish.",
"3. Add chicken and cook on high heat until browned.",
"4. Stir in oyster sauce and butter, toss for 1 min, and top with toasted garlic."
]
},
{
"id": "recipe_462",
"type": "recipe",
"title": "Mexican Turkey Taco Skillet",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1540420773420-3366772f4999?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 320,
"protein": 30,
"carbs": 18,
"fat": 14,
"ingredients": [
"150g Lean Ground Turkey",
"1/2 cup Zucchini, diced",
"1/4 cup Black Beans",
"1 tbsp Taco Seasoning",
"1/4 cup Salsa"
],
"instructions": [
"1. Brown the ground turkey in a skillet over medium heat.",
"2. Add diced zucchini and taco seasoning, cooking for 5 mins.",
"3. Stir in black beans and salsa, bringing to a simmer.",
"4. Garnish with fresh cilantro and a dollop of Greek yogurt."
]
},
{
"id": "recipe_463",
"type": "recipe",
"title": "Italian Zucchini Lasagna Boats",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1551183053-bf91a1d81141?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 260,
"protein": 22,
"carbs": 14,
"fat": 12,
"ingredients": [
"2 Medium Zucchinis, halved lengthwise",
"1/2 cup Lean Ground Beef, cooked",
"1/2 cup Marinara Sauce",
"1/4 cup Ricotta Cheese",
"1 tbsp Mozzarella"
],
"instructions": [
"1. Scoop the centers out of the zucchinis.",
"2. Mix cooked beef, marinara, and ricotta cheese.",
"3. Stuff the zucchini boats with the meat mixture.",
"4. Top with mozzarella and bake at 400°F for 25 mins."
]
},
{
"id": "recipe_464",
"type": "recipe",
"title": "French Dijon Herb Baked Salmon",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1467003909585-2f8a72700288?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 310,
"protein": 32,
"carbs": 2,
"fat": 18,
"ingredients": [
"150g Salmon Fillet",
"1 tbsp Dijon Mustard",
"1 tsp Lemon Juice",
"1 tsp Fresh Thyme & Parsley",
"Black Pepper"
],
"instructions": [
"1. Whisk Dijon mustard, lemon juice, and chopped herbs together.",
"2. Spread the mixture evenly over the salmon fillet.",
"3. Place on a baking sheet lined with parchment paper.",
"4. Bake at 400°F for 12-15 minutes until flaky."
]
},
{
"id": "recipe_465",
"type": "recipe",
"title": "Korean Dak Galbi (Spicy Chicken Stir-Fry)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1598511757337-fe2cdcb9faf2?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 340,
"protein": 35,
"carbs": 20,
"fat": 12,
"ingredients": [
"200g Chicken Breast, cubed",
"1 cup Cabbage, chopped",
"1/2 Sweet Potato, sliced thin",
"1 tbsp Gochujang (Korean Chili Paste)",
"1 tsp Soy Sauce & 1 tsp Garlic"
],
"instructions": [
"1. Marinate chicken in gochujang, soy sauce, and garlic.",
"2. In a large pan, add chicken, cabbage, and sweet potato.",
"3. Stir-fry over medium-high heat. Add a splash of water to help steam the sweet potato.",
"4. Cook until sauce is thick and sweet potatoes are tender."
]
},
{
"id": "recipe_466",
"type": "recipe",
"title": "Japanese Tuna Sashimi Salad",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 240,
"protein": 30,
"carbs": 8,
"fat": 8,
"ingredients": [
"150g Sashimi-grade Tuna, sliced",
"2 cups Mixed Greens",
"1/4 cup Daikon Radish, julienned",
"1 tbsp Ponzu Sauce",
"Sesame Seeds"
],
"instructions": [
"1. Arrange mixed greens and daikon radish on a plate.",
"2. Gently place the tuna slices over the greens.",
"3. Drizzle generously with Ponzu sauce.",
"4. Sprinkle with sesame seeds and serve immediately."
]
},
{
"id": "recipe_467",
"type": "recipe",
"title": "Thai Green Curry Shrimp & Zoodles",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1455619452474-d2be8b1e70cd?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 270,
"protein": 26,
"carbs": 12,
"fat": 14,
"ingredients": [
"150g Shrimp, peeled",
"1 tbsp Green Curry Paste",
"1/2 cup Light Coconut Milk",
"2 cups Zucchini Noodles",
"Thai Basil"
],
"instructions": [
"1. Heat curry paste and coconut milk in a skillet until fragrant.",
"2. Add shrimp and cook for 3 minutes until pink.",
"3. Toss in zucchini noodles and cook for 1-2 minutes just to soften.",
"4. Garnish with fresh Thai basil."
]
},
{
"id": "recipe_468",
"type": "recipe",
"title": "Vietnamese Lemongrass Chicken Salad",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1540189549336-e6e99c3679fe?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 310,
"protein": 32,
"carbs": 15,
"fat": 12,
"ingredients": [
"150g Chicken Breast, sliced",
"2 tbsp Lemongrass, minced",
"2 cups Cabbage, finely shredded",
"1 tbsp Nuoc Cham (Fish Sauce Dressing)",
"Fresh Mint"
],
"instructions": [
"1. Sauté chicken with lemongrass until golden and cooked.",
"2. Toss shredded cabbage and mint in a large bowl.",
"3. Top with the warm lemongrass chicken.",
"4. Drizzle with Nuoc Cham dressing."
]
},
{
"id": "recipe_469",
"type": "recipe",
"title": "Greek Spinach Stuffed Chicken Breast",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 330,
"protein": 38,
"carbs": 4,
"fat": 16,
"ingredients": [
"1 Large Chicken Breast",
"1/2 cup Spinach, wilted",
"2 tbsp Feta Cheese, crumbled",
"1 clove Garlic, minced",
"1 tsp Olive Oil"
],
"instructions": [
"1. Cut a pocket into the side of the chicken breast.",
"2. Mix wilted spinach, feta, and garlic, then stuff into the pocket.",
"3. Secure with toothpicks and rub chicken with olive oil, salt, and pepper.",
"4. Bake at 375°F for 25-30 minutes until cooked through."
]
},
{
"id": "recipe_470",
"type": "recipe",
"title": "Macro Egg White Breakfast Wrap",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 240,
"protein": 25,
"carbs": 20,
"fat": 6,
"ingredients": [
"1 Low-Carb Whole Wheat Tortilla",
"3/4 cup Egg Whites",
"1 cup Spinach",
"1 slice Low-Fat Cheese",
"Salsa"
],
"instructions": [
"1. Scramble egg whites with spinach in a non-stick pan.",
"2. Place the cheese slice on the tortilla and microwave for 10 seconds to melt.",
"3. Add the scrambled egg whites and top with salsa.",
"4. Roll tightly and enjoy."
]
},
{
"id": "recipe_471",
"type": "recipe",
"title": "Filipino Ginisang Togue (Mung Bean Sprouts)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1533035339994-6e7e012354f7?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 14,
"carbs": 12,
"fat": 8,
"ingredients": [
"2 cups Mung Bean Sprouts (Togue)",
"100g Firm Tofu, cubed and pan-fried",
"1/2 cup Carrots, julienned",
"1 clove Garlic & 1/4 Onion, sliced",
"1 tbsp Soy Sauce"
],
"instructions": [
"1. Sauté garlic and onion until fragrant.",
"2. Add carrots and tofu, cooking for 2 minutes.",
"3. Add mung bean sprouts and soy sauce.",
"4. Stir-fry quickly for 2-3 minutes to keep sprouts crunchy."
]
},
{
"id": "recipe_472",
"type": "recipe",
"title": "Mexican Shrimp Fajita Skewers",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1551248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 210,
"protein": 24,
"carbs": 10,
"fat": 6,
"ingredients": [
"150g Shrimp, peeled",
"1 Bell Pepper, cut into chunks",
"1/2 Red Onion, cut into chunks",
"1 tbsp Fajita Seasoning",
"Lime wedges"
],
"instructions": [
"1. Toss shrimp, peppers, and onions in fajita seasoning.",
"2. Thread alternately onto skewers.",
"3. Grill or broil for 3-4 minutes per side until shrimp are cooked.",
"4. Serve with fresh lime juice squeezed over the top."
]
},
{
"id": "recipe_473",
"type": "recipe",
"title": "Italian Spaghetti Squash Bolognese",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1473093226795-af9932fe5856?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 310,
"protein": 28,
"carbs": 24,
"fat": 12,
"ingredients": [
"2 cups Spaghetti Squash, roasted and shredded",
"150g Extra Lean Ground Beef",
"1/2 cup Crushed Tomatoes",
"1/4 cup Onion and Celery, minced",
"1 tbsp Parmesan"
],
"instructions": [
"1. Sauté onion and celery, then add ground beef and brown.",
"2. Stir in crushed tomatoes and simmer for 15 mins.",
"3. Place warm spaghetti squash strands in a bowl.",
"4. Top with the Bolognese sauce and parmesan cheese."
]
},
{
"id": "recipe_474",
"type": "recipe",
"title": "French Poached Egg with Asparagus",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1438449805896-28a666819a20?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 160,
"protein": 12,
"carbs": 6,
"fat": 10,
"ingredients": [
"1 bunch Fresh Asparagus",
"2 Large Eggs",
"1 tsp White Vinegar (for poaching)",
"Sea Salt and Black Pepper",
"1 tsp Parmesan (optional)"
],
"instructions": [
"1. Steam or blanch asparagus until tender-crisp.",
"2. Bring a pot of water to a gentle simmer, add vinegar, and poach the eggs for 3 mins.",
"3. Lay the asparagus on a plate and top with the poached eggs.",
"4. Sprinkle with salt, pepper, and a dash of parmesan."
]
},
{
"id": "recipe_475",
"type": "recipe",
"title": "Korean Tofu Kimchi Stir-Fry (Dubu Kimchi)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 240,
"protein": 16,
"carbs": 18,
"fat": 12,
"ingredients": [
"1/2 block Firm Tofu, sliced and blanched",
"1 cup Aged Kimchi, chopped",
"1/4 Onion, sliced",
"1 tsp Sesame Oil",
"1/2 tsp Sugar or Sweetener"
],
"instructions": [
"1. Sauté kimchi and onions in a pan until onions are soft.",
"2. Add sweetener to balance the acidity of the kimchi.",
"3. Arrange warm, blanched tofu slices in a circle on a plate.",
"4. Place the hot stir-fried kimchi in the center and drizzle with sesame oil."
]
},
{
"id": "recipe_476",
"type": "recipe",
"title": "Japanese Miso Glazed Eggplant (Nasu Dengaku)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1572453860999-1ad42024847b?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 4,
"carbs": 24,
"fat": 6,
"ingredients": [
"1 Japanese Eggplant, halved lengthwise",
"1 tbsp Red or White Miso Paste",
"1 tsp Mirin & 1 tsp Sweetener",
"1 tsp Sesame Oil",
"Sesame Seeds"
],
"instructions": [
"1. Score the flesh of the eggplant in a crosshatch pattern.",
"2. Brush lightly with oil and bake at 400°F for 15 mins.",
"3. Mix miso, mirin, and sweetener into a paste and brush over the soft eggplant.",
"4. Broil for 2-3 mins until bubbly. Garnish with sesame seeds."
]
},
{
"id": "recipe_477",
"type": "recipe",
"title": "Thai Coconut Cauliflower Soup",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 190,
"protein": 6,
"carbs": 18,
"fat": 10,
"ingredients": [
"2 cups Cauliflower Florets",
"1/2 cup Light Coconut Milk",
"1 cup Vegetable Broth",
"1 tsp Red Curry Paste",
"Cilantro"
],
"instructions": [
"1. Sauté curry paste in a pot for 1 minute.",
"2. Add cauliflower and broth, bringing to a simmer.",
"3. Cook until cauliflower is very soft (15 mins).",
"4. Stir in coconut milk, blend until smooth (optional), and garnish with cilantro."
]
},
{
"id": "recipe_478",
"type": "recipe",
"title": "Vietnamese Shaking Beef Zoodles (Bo Luc Lac)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1551183053-bf91a1d81141?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 340,
"protein": 32,
"carbs": 12,
"fat": 18,
"ingredients": [
"150g Lean Beef, cubed",
"1 tbsp Soy Sauce & 1 tsp Oyster Sauce",
"2 cups Zucchini Noodles",
"1/2 Red Onion, sliced",
"1 Tomato, wedged"
],
"instructions": [
"1. Marinate beef in soy and oyster sauce.",
"2. Sauté onions and tomatoes briefly, then remove.",
"3. Sear beef in a very hot pan for 2 mins, shaking the pan.",
"4. Serve beef and veggies over warm zucchini noodles."
]
},
{
"id": "recipe_479",
"type": "recipe",
"title": "Greek Turkey & Feta Meatballs",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1529054790567-aa86f24d7973?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 280,
"protein": 30,
"carbs": 6,
"fat": 14,
"ingredients": [
"200g Lean Ground Turkey",
"2 tbsp Feta Cheese, crumbled",
"1 cup Spinach, finely chopped",
"1 tsp Dried Oregano",
"Tzatziki (for dipping)"
],
"instructions": [
"1. Mix ground turkey, feta, spinach, and oregano in a bowl.",
"2. Form into golf-ball sized meatballs.",
"3. Bake at 400°F for 18-20 minutes until fully cooked.",
"4. Serve with a side of cucumber and Tzatziki sauce."
]
},
{
"id": "recipe_480",
"type": "recipe",
"title": "Macro Cottage Cheese Berry Bowl",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1543339318-63456073160e?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 210,
"protein": 28,
"carbs": 18,
"fat": 3,
"ingredients": [
"1 cup Low-Fat Cottage Cheese",
"1/2 cup Mixed Berries (Blueberries/Strawberries)",
"1 tbsp Chia Seeds",
"Stevia or Monk Fruit (optional)",
"Cinnamon"
],
"instructions": [
"1. Place cottage cheese in a serving bowl.",
"2. Top with fresh or thawed mixed berries.",
"3. Sprinkle with chia seeds and cinnamon.",
"4. Sweeten lightly if desired and enjoy as a high-casein breakfast."
]
},
{
"id": "recipe_481",
"type": "recipe",
"title": "Filipino Pork Bistek (Lean Version)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1616428753235-946764d8a25c?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 310,
"protein": 30,
"carbs": 10,
"fat": 14,
"ingredients": [
"150g Pork Tenderloin, sliced thinly",
"3 tbsp Soy Sauce",
"1 tbsp Calamansi or Lemon Juice",
"1 Large White Onion, sliced into rings",
"Black Pepper"
],
"instructions": [
"1. Marinate pork slices in soy sauce, calamansi, and pepper for 20 mins.",
"2. In a skillet, quickly pan-fry the onion rings until soft, then remove.",
"3. Sear the pork slices until browned, pour in remaining marinade.",
"4. Simmer for 3 mins, top with cooked onions, and serve."
]
},
{
"id": "recipe_482",
"type": "recipe",
"title": "Mexican Jalapeño Lime Chicken",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 270,
"protein": 35,
"carbs": 4,
"fat": 10,
"ingredients": [
"200g Chicken Breast",
"1 Jalapeño, finely minced",
"2 tbsp Lime Juice",
"1 clove Garlic, minced",
"1 tsp Olive Oil"
],
"instructions": [
"1. Marinate chicken in lime juice, jalapeño, and garlic.",
"2. Heat oil in a skillet over medium heat.",
"3. Cook chicken for 6-7 minutes per side until golden and cooked through.",
"4. Serve with a side salad or over cauliflower rice."
]
},
{
"id": "recipe_483",
"type": "recipe",
"title": "Italian Chicken Parmesan (Unbreaded)",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1604908176997-125f25cc6f3d?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 330,
"protein": 40,
"carbs": 8,
"fat": 14,
"ingredients": [
"200g Chicken Breast, pounded thin",
"1/2 cup Marinara Sauce",
"1/4 cup Low-Fat Mozzarella",
"1 tbsp Parmesan",
"Dried Oregano"
],
"instructions": [
"1. Sear the chicken breast in an oven-safe skillet until browned on both sides.",
"2. Pour marinara sauce directly over the chicken.",
"3. Top with mozzarella and parmesan.",
"4. Broil in the oven for 3-5 mins until the cheese is bubbling."
]
},
{
"id": "recipe_484",
"type": "recipe",
"title": "French Tomato & Zucchini Gratin (Provencal Bake)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1572453860999-1ad42024847b?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 180,
"protein": 8,
"carbs": 18,
"fat": 10,
"ingredients": [
"1 Zucchini, sliced into rounds",
"2 Tomatoes, sliced into rounds",
"1/2 Onion, thinly sliced",
"1 tbsp Parmesan Cheese",
"1 tsp Olive Oil & Herbes de Provence"
],
"instructions": [
"1. Layer zucchini and tomato slices alternately in a small baking dish.",
"2. Tuck onion slices between the layers.",
"3. Drizzle with olive oil, herbs, salt, and pepper.",
"4. Bake at 375°F for 30 mins, sprinkle parmesan, and bake 5 more mins."
]
},
{
"id": "recipe_485",
"type": "recipe",
"title": "Korean Cucumber Kimchi (Oi Kimchi)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1449339966955-712766bea744?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 80,
"protein": 2,
"carbs": 12,
"fat": 2,
"ingredients": [
"2 Kirby or Persian Cucumbers, quartered",
"1 tbsp Gochugaru (Chili Flakes)",
"1 tsp Garlic, minced",
"1 tbsp Rice Vinegar",
"1/2 tsp Sugar"
],
"instructions": [
"1. Toss cucumbers with a pinch of salt and let sit for 10 mins, then drain.",
"2. Mix gochugaru, garlic, vinegar, and sugar into a paste.",
"3. Rub the paste into the cucumber pieces.",
"4. Serve immediately for a fresh crunch, or refrigerate to ferment."
]
},
{
"id": "recipe_486",
"type": "recipe",
"title": "Japanese Zucchini Yakisoba (Low Carb)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1551183053-bf91a1d81141?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 210,
"protein": 12,
"carbs": 18,
"fat": 10,
"ingredients": [
"2 Medium Zucchinis, spiralized",
"1/2 cup Cabbage, shredded",
"50g Thinly sliced Pork or Chicken",
"2 tbsp Yakisoba Sauce (or Worcestershire + Soy)",
"Pickled Ginger (Beni Shoga)"
],
"instructions": [
"1. Stir-fry the meat until fully cooked.",
"2. Add cabbage and zucchini noodles, tossing for 2 mins.",
"3. Stir in the yakisoba sauce to coat the 'noodles'.",
"4. Top with pickled ginger before serving."
]
},
{
"id": "recipe_487",
"type": "recipe",
"title": "Thai Lemongrass Pork Skewers",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1529692236671-f1f6e9460272?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 310,
"protein": 28,
"carbs": 6,
"fat": 18,
"ingredients": [
"150g Pork Shoulder (Lean), ground or finely chopped",
"2 tbsp Lemongrass, minced",
"1 tbsp Fish Sauce",
"1 tsp Coconut Sugar",
"1 clove Garlic"
],
"instructions": [
"1. Mix the pork thoroughly with lemongrass, fish sauce, sugar, and garlic until sticky.",
"2. Mold the meat mixture around wooden skewers.",
"3. Grill or broil for 10-12 minutes, turning occasionally until charred.",
"4. Serve with cucumber slices and a chili dip."
]
},
{
"id": "recipe_488",
"type": "recipe",
"title": "Vietnamese Tofu & Vermicelli Salad (Bun Chay)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 290,
"protein": 14,
"carbs": 40,
"fat": 10,
"ingredients": [
"100g Firm Tofu, pan-fried",
"1/2 cup Rice Vermicelli Noodles, cooked",
"2 cups Mixed Greens & Beansprouts",
"1/4 cup Peanuts, crushed",
"Vegan Nuoc Cham (Soy Sauce, Lime, Sugar, Chili)"
],
"instructions": [
"1. Assemble the greens, beansprouts, and vermicelli in a large bowl.",
"2. Top with crispy pan-fried tofu cubes.",
"3. Pour the vegan Nuoc Cham dressing over the bowl.",
"4. Garnish with crushed peanuts and fresh herbs."
]
},
{
"id": "recipe_489",
"type": "recipe",
"title": "Mediterranean Hummus & Chicken Plate",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1547050605-2f10bd023bc3?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 360,
"protein": 34,
"carbs": 18,
"fat": 16,
"ingredients": [
"150g Grilled Chicken Breast, sliced",
"3 tbsp Hummus",
"1 cup Cucumber & Tomato salad",
"1 tsp Za'atar Spice",
"Lemon wedges"
],
"instructions": [
"1. Spread hummus on the bottom of a wide plate.",
"2. Arrange sliced grilled chicken over the hummus.",
"3. Add the cucumber and tomato salad to the side.",
"4. Sprinkle everything with Za'atar and a squeeze of lemon."
]
},
{
"id": "recipe_490",
"type": "recipe",
"title": "Macro Greek Yogurt Chicken Salad",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1546793665-c74683c3f94d?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 260,
"protein": 36,
"carbs": 8,
"fat": 8,
"ingredients": [
"150g Canned Chicken or Cooked Breast, shredded",
"1/4 cup Plain Greek Yogurt",
"1/4 cup Celery, diced",
"1 tbsp Dijon Mustard",
"Lettuce Leaves (for wrapping)"
],
"instructions": [
"1. In a bowl, mix shredded chicken, Greek yogurt, mustard, and celery.",
"2. Season generously with salt, pepper, and garlic powder.",
"3. Scoop the chicken salad into crisp lettuce leaves.",
"4. Serve immediately as a high-protein, zero-carb lunch."
]
},
{
"id": "recipe_491",
"type": "recipe",
"title": "Filipino Tuna Kinilaw (Ceviche)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1548505295-a20986701f4c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 220,
"protein": 32,
"carbs": 6,
"fat": 6,
"ingredients": [
"150g Fresh Sashimi-grade Tuna, cubed",
"1/4 cup Coconut Vinegar",
"1 tbsp Calamansi Juice",
"1 thumb Ginger, minced",
"1 Red Onion, minced & 1 Chili"
],
"instructions": [
"1. Place tuna cubes in a bowl and pour vinegar over them. Let sit for 2 minutes, then drain the vinegar.",
"2. Add calamansi juice, ginger, onion, and chili to the tuna.",
"3. Toss well and season with salt and pepper.",
"4. Serve immediately while the fish is tender and fresh."
]
},
{
"id": "recipe_492",
"type": "recipe",
"title": "Mexican Black Bean Tostadas",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1552332386-f8dd00dc2f85?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 290,
"protein": 14,
"carbs": 38,
"fat": 10,
"ingredients": [
"2 Corn Tortillas (baked until crisp)",
"1/2 cup Black Beans, mashed",
"1/4 cup Lettuce, shredded",
"2 tbsp Salsa",
"1 tbsp Cotija Cheese"
],
"instructions": [
"1. Warm the mashed black beans and spread them over the crispy tortillas.",
"2. Top with shredded lettuce and salsa.",
"3. Sprinkle with Cotija cheese and fresh cilantro.",
"4. A great high-fiber vegetarian option."
]
},
{
"id": "recipe_493",
"type": "recipe",
"title": "Italian Tuscan White Bean Salad",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 240,
"protein": 12,
"carbs": 32,
"fat": 8,
"ingredients": [
"1/2 cup Cannellini Beans, rinsed",
"1/2 cup Cherry Tomatoes, halved",
"1 cup Fresh Arugula",
"1 tsp Olive Oil",
"1 tbsp Balsamic Vinegar"
],
"instructions": [
"1. In a bowl, toss the beans, tomatoes, and arugula.",
"2. Drizzle with olive oil and balsamic vinegar.",
"3. Season with sea salt, black pepper, and a pinch of dried basil.",
"4. Let sit for 5 minutes before eating."
]
},
{
"id": "recipe_494",
"type": "recipe",
"title": "French Turkey & Mushroom Crêpe (Oat Flour)",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1519708227418-c8fd9a3a2750?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 310,
"protein": 28,
"carbs": 24,
"fat": 10,
"ingredients": [
"1/4 cup Oat Flour & 1 Egg White (for crêpe)",
"100g Deli Turkey, chopped",
"1/2 cup Mushrooms, sliced",
"1 tbsp Swiss Cheese",
"Thyme"
],
"instructions": [
"1. Whisk oat flour, egg white, and 2 tbsp water. Pour into a non-stick pan to make a thin crêpe. Set aside.",
"2. Sauté mushrooms with thyme until soft.",
"3. Place turkey, mushrooms, and cheese in the center of the crêpe.",
"4. Fold the edges over and heat in the pan until the cheese melts."
]
},
{
"id": "recipe_495",
"type": "recipe",
"title": "Korean Rolled Omelet (Gyeran Mari)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1510693206972-df098062cb71?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 210,
"protein": 18,
"carbs": 4,
"fat": 14,
"ingredients": [
"3 Large Eggs",
"1 tbsp Carrot, very finely minced",
"1 tbsp Green Onion, finely minced",
"Pinch of Salt",
"Cooking Spray"
],
"instructions": [
"1. Whisk eggs with carrots, green onions, and salt.",
"2. Lightly oil a square or round non-stick pan over medium-low heat.",
"3. Pour a thin layer of egg. Once set, roll it halfway. Pour more egg into the empty space.",
"4. Repeat rolling and pouring until a thick log forms. Slice into bite-sized pieces."
]
},
{
"id": "recipe_496",
"type": "recipe",
"title": "Japanese Steamed Egg Custard (Chawanmushi)",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 160,
"protein": 15,
"carbs": 4,
"fat": 9,
"ingredients": [
"2 Eggs",
"1 cup Dashi Broth (cooled)",
"1 tsp Soy Sauce & 1 tsp Mirin",
"1 piece Shrimp & 1 Shiitake Mushroom",
"Chicken breast slice"
],
"instructions": [
"1. Whisk eggs gently to avoid bubbles, then mix with dashi, soy sauce, and mirin. Strain mixture.",
"2. Place shrimp, mushroom, and chicken in a heat-proof cup.",
"3. Pour the egg mixture over the ingredients.",
"4. Cover cup with foil and steam on low heat for 15 mins until set like pudding."
]
},
{
"id": "recipe_497",
"type": "recipe",
"title": "Thai Basil Turkey Stuffed Peppers",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1520072959219-c595dc870360?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 290,
"protein": 30,
"carbs": 14,
"fat": 12,
"ingredients": [
"2 Bell Peppers, halved",
"150g Ground Turkey",
"1 cup Thai Basil",
"1 tbsp Soy Sauce & 1 tsp Fish Sauce",
"Chili & Garlic"
],
"instructions": [
"1. Sauté turkey with garlic, chili, soy sauce, and fish sauce.",
"2. Toss in basil until wilted.",
"3. Stuff the turkey mixture into the bell pepper halves.",
"4. Bake at 375°F for 20-25 minutes until peppers are soft."
]
},
{
"id": "recipe_498",
"type": "recipe",
"title": "Vietnamese Cabbage Salad (Goi Bap Cai)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 14,
"carbs": 18,
"fat": 6,
"ingredients": [
"2 cups Shredded White Cabbage",
"1/2 cup Shredded Chicken",
"1/4 cup Mint & Vietnamese Coriander",
"1 tbsp Fish Sauce Dressing (Nuoc Cham)",
"1 tbsp Crushed Peanuts"
],
"instructions": [
"1. In a large bowl, combine cabbage, chicken, and herbs.",
"2. Pour the Nuoc Cham dressing over the salad and toss thoroughly.",
"3. Let sit for 5 minutes to allow cabbage to slightly soften.",
"4. Top with crushed peanuts before serving."
]
},
{
"id": "recipe_499",
"type": "recipe",
"title": "Mediterranean Tzatziki Shrimp Skewers",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1551248429-40975aa4de74?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 240,
"protein": 28,
"carbs": 6,
"fat": 10,
"ingredients": [
"150g Shrimp, peeled",
"1 tsp Oregano & Garlic Powder",
"2 tbsp Tzatziki Sauce",
"Cucumber slices",
"1 tsp Olive Oil"
],
"instructions": [
"1. Toss shrimp in olive oil, oregano, and garlic powder.",
"2. Thread onto skewers and grill for 2-3 minutes per side.",
"3. Serve the hot skewers on a plate with fresh cucumber slices.",
"4. Use the Tzatziki as a dipping sauce."
]
},
{
"id": "recipe_500",
"type": "recipe",
"title": "Macro Peanut Butter Protein Bites",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1543339318-63456073160e?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 260,
"protein": 18,
"carbs": 22,
"fat": 12,
"ingredients": [
"1 scoop Vanilla Protein Powder",
"2 tbsp Peanut Butter",
"1/4 cup Rolled Oats",
"1 tbsp Honey or Sugar-Free Syrup",
"Splash of Almond Milk (if dry)"
],
"instructions": [
"1. In a bowl, mix protein powder, oats, peanut butter, and syrup.",
"2. Mix with hands until it forms a dough (add a drop of milk if too crumbly).",
"3. Roll into 4-5 bite-sized balls.",
"4. Store in the fridge for a quick, high-protein snack."
]
},
{
"id": "recipe_501",
"type": "recipe",
"title": "Filipino Ensaladang Kamatis (Tomato Salad)",
"author": "Pinoy Kitchen",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 90,
"protein": 3,
"carbs": 18,
"fat": 1,
"ingredients": [
"3 Large Tomatoes, sliced or cubed",
"1 Red Onion, thinly sliced",
"1 tbsp White Vinegar",
"1 tsp Fish Sauce or Bagoong (Shrimp Paste)",
"Pinch of Black Pepper"
],
"instructions": [
"1. Combine tomatoes and onions in a bowl.",
"2. Whisk vinegar, fish sauce, and pepper together.",
"3. Pour dressing over the salad and toss.",
"4. Best served as a side dish for grilled meats or fish."
]
},
{
"id": "recipe_502",
"type": "recipe",
"title": "Mexican Zucchini Corn Skillet",
"author": "Cabo Clean",
"image_url": "https://images.unsplash.com/photo-1533035339994-6e7e012354f7?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 160,
"protein": 5,
"carbs": 24,
"fat": 6,
"ingredients": [
"1 Medium Zucchini, diced",
"1/2 cup Corn Kernels",
"1/4 cup Red Onion, diced",
"1 tbsp Cotija Cheese",
"1 tsp Chili Powder & Lime"
],
"instructions": [
"1. Sauté onions in a pan until translucent.",
"2. Add zucchini and corn, cooking until tender and slightly charred (about 6 mins).",
"3. Season with chili powder and a squeeze of lime juice.",
"4. Sprinkle with Cotija cheese before serving."
]
},
{
"id": "recipe_503",
"type": "recipe",
"title": "Italian Lemon Basil White Fish",
"author": "Italian Fit",
"image_url": "https://images.unsplash.com/photo-1519708227418-c8fd9a3a2750?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 32,
"carbs": 2,
"fat": 9,
"ingredients": [
"150g White Fish (Tilapia/Halibut)",
"1 tbsp Fresh Basil, chopped",
"1/2 Lemon (Juice and Zest)",
"1 tsp Olive Oil",
"1 clove Garlic, minced"
],
"instructions": [
"1. Season fish with salt, pepper, and garlic.",
"2. Heat oil in a pan and sear fish for 4 mins per side.",
"3. During the last minute, pour in lemon juice and zest.",
"4. Remove from heat and top with fresh basil."
]
},
{
"id": "recipe_504",
"type": "recipe",
"title": "French Onion Turkey Bake",
"author": "Le Bistro Lean",
"image_url": "https://images.unsplash.com/photo-1529054790567-aa86f24d7973?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 310,
"protein": 34,
"carbs": 12,
"fat": 14,
"ingredients": [
"150g Ground Turkey, shaped into a patty",
"1 Large Onion, caramelized",
"1/4 cup Beef Broth",
"1 slice Gruyere or Swiss Cheese",
"Thyme"
],
"instructions": [
"1. Pan-sear the turkey patty until cooked through.",
"2. Place the caramelized onions on top of the patty.",
"3. Pour beef broth into the pan to deglaze, and simmer.",
"4. Add cheese on top of the patty and broil until melted."
]
},
{
"id": "recipe_505",
"type": "recipe",
"title": "Korean Beef Seaweed Soup (Miyeok-guk)",
"author": "Seoul Food",
"image_url": "https://images.unsplash.com/photo-1547592166-23ac45744acd?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 200,
"protein": 18,
"carbs": 10,
"fat": 10,
"ingredients": [
"100g Lean Beef, chopped",
"1/2 cup Dried Seaweed (Miyeok), soaked",
"1 tsp Sesame Oil",
"1 tbsp Soup Soy Sauce",
"1 clove Garlic, minced"
],
"instructions": [
"1. Drain soaked seaweed and chop into bite-sized pieces.",
"2. Sauté beef and garlic in sesame oil until browned.",
"3. Add seaweed and soy sauce, sautéing for 2 mins.",
"4. Add water, bring to a boil, and simmer for 20 mins for a milky broth."
]
},
{
"id": "recipe_506",
"type": "recipe",
"title": "Japanese Ginger Soy Eggplant",
"author": "Tokyo Eats",
"image_url": "https://images.unsplash.com/photo-1572453860999-1ad42024847b?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 120,
"protein": 3,
"carbs": 16,
"fat": 5,
"ingredients": [
"1 Japanese Eggplant, sliced into sticks",
"1 tbsp Soy Sauce",
"1 tsp Ginger, grated",
"1 tsp Sesame Oil",
"Green Onions"
],
"instructions": [
"1. Heat sesame oil in a pan and sauté the eggplant until soft and browned.",
"2. Whisk soy sauce and ginger together.",
"3. Pour over the eggplant and toss until absorbed.",
"4. Garnish with green onions."
]
},
{
"id": "recipe_507",
"type": "recipe",
"title": "Thai Cucumber Peanut Salad",
"author": "Bangkok Bites",
"image_url": "https://images.unsplash.com/photo-1606509652157-5552db94d133?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 160,
"protein": 4,
"carbs": 14,
"fat": 10,
"ingredients": [
"1 Large Cucumber, diced",
"1 tbsp Peanuts, crushed",
"1 tbsp Rice Vinegar",
"1 tsp Fish Sauce & 1 tsp Sweetener",
"Chili Flakes"
],
"instructions": [
"1. Place diced cucumber in a bowl.",
"2. Mix vinegar, fish sauce, sweetener, and chili flakes.",
"3. Toss the cucumber in the dressing.",
"4. Top with crushed peanuts right before serving."
]
},
{
"id": "recipe_508",
"type": "recipe",
"title": "Vietnamese Tomato Tofu (Dau Hu Sot Ca Chua)",
"author": "Hanoi Health",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 240,
"protein": 16,
"carbs": 18,
"fat": 12,
"ingredients": [
"200g Firm Tofu, pan-fried cubes",
"2 Tomatoes, diced",
"1 tbsp Fish Sauce",
"1 clove Garlic",
"Green Onions"
],
"instructions": [
"1. Sauté garlic and diced tomatoes until tomatoes break down into a sauce.",
"2. Add a splash of water and fish sauce, simmering for 5 mins.",
"3. Add the pan-fried tofu cubes to the sauce and coat evenly.",
"4. Garnish with green onions and serve."
]
},
{
"id": "recipe_509",
"type": "recipe",
"title": "Mediterranean Baked Olive Cod",
"author": "Mykonos Meals",
"image_url": "https://images.unsplash.com/photo-1519708227418-c8fd9a3a2750?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 260,
"protein": 30,
"carbs": 6,
"fat": 12,
"ingredients": [
"150g Cod Fillet",
"1/4 cup Cherry Tomatoes",
"5 Kalamata Olives, sliced",
"1 tsp Olive Oil",
"Dried Oregano"
],
"instructions": [
"1. Place cod on a baking tray.",
"2. Surround with cherry tomatoes and olives.",
"3. Drizzle everything with olive oil and oregano.",
"4. Bake at 400°F for 15 minutes."
]
},
{
"id": "recipe_510",
"type": "recipe",
"title": "Macro Protein Iced Coffee",
"author": "Modern Macro",
"image_url": "https://images.unsplash.com/photo-1543339318-63456073160e?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 150,
"protein": 25,
"carbs": 4,
"fat": 3,
"ingredients": [
"1 cup Cold Brew Coffee",
"1 scoop Chocolate or Vanilla Protein Powder",
"1/4 cup Unsweetened Almond Milk",
"Ice Cubes"
],
"instructions": [
"1. In a shaker bottle, combine almond milk and protein powder and shake until smooth.",
"2. Fill a large glass with ice.",
"3. Pour cold brew coffee over the ice.",
"4. Top with the protein milk mixture and stir."
]
},
{
"id": "recipe_ph_001",
"type": "recipe",
"title": "Tortang Talong (Eggplant Omelet)",
"author": "Lutong Bahay",
"image_url": "https://images.unsplash.com/photo-1615485925763-8678638d4c2b?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 8,
"carbs": 12,
"fat": 11,
"ingredients": [
"2 medium Eggplants (Talong)",
"2 large Eggs, beaten",
"1/2 tsp Salt",
"1/4 tsp Ground Black Pepper",
"3 tbsp Cooking Oil"
],
"instructions": [
"1. Grill the eggplants over an open flame until the skin is charred.",
"2. Let cool, then peel off the charred skin, leaving the stem intact.",
"3. Flatten the eggplant meat with a fork.",
"4. Dip the flattened eggplant into the beaten egg mixture seasoned with salt and pepper.",
"5. Heat oil in a pan and fry the eggplant until golden brown on both sides."
]
},
{
"id": "recipe_ph_002",
"type": "recipe",
"title": "Ginisang Sardinas with Misua",
"author": "Budget Kitchen",
"image_url": "https://images.unsplash.com/photo-1534939561126-855b8675edd7?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 210,
"protein": 15,
"carbs": 18,
"fat": 9,
"ingredients": [
"1 can (155g) Sardines in Tomato Sauce",
"2 coils Misua noodles",
"2 cloves Garlic, minced",
"1 small Onion, chopped",
"2 cups Water",
"1 cup Malunggay leaves or Pechay",
"1 tbsp Oil",
"Salt & Pepper to taste"
],
"instructions": [
"1. Sauté garlic and onion in a pot with oil.",
"2. Add the sardines and sauté for a minute. Mash the fish slightly if desired.",
"3. Pour in water and bring to a boil.",
"4. Add the misua noodles (they cook very fast, about 1-2 minutes).",
"5. Stir in the malunggay or pechay leaves and turn off heat immediately. Season with salt and pepper."
]
},
{
"id": "sponsor_ph_001",
"type": "sponsor",
"title": "SuperTipid Grocery: Buy 1 Take 1 Deals",
"image_url": "https://images.unsplash.com/photo-1542838132-92c53300491e?auto=format&fit=crop&w=800&q=80",
"link_url": "https://www.google.com/search?q=philippines+grocery+promos"
},
{
"id": "recipe_ph_003",
"type": "recipe",
"title": "Adobong Kangkong with Tofu",
"author": "Chef Pinoy",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 145,
"protein": 7,
"carbs": 10,
"fat": 8,
"ingredients": [
"1 bundle Kangkong (Water Spinach), stalks and leaves separated",
"2 blocks Firm Tofu, cubed and fried",
"4 cloves Garlic, minced",
"3 tbsp Soy Sauce",
"2 tbsp Vinegar",
"1/2 tsp Black Pepper",
"1 tbsp Cooking Oil",
"1 tsp Sugar (optional)"
],
"instructions": [
"1. Fry the tofu cubes until golden and set aside.",
"2. In the same pan, sauté garlic until golden brown.",
"3. Add the kangkong stalks first (as they take longer to cook) and stir fry for 1 min.",
"4. Add soy sauce, vinegar, and pepper. Do not stir until the vinegar boils.",
"5. Add the kangkong leaves and fried tofu. Mix well and cook for another minute. Serve hot."
]
},
{
"id": "recipe_ph_004",
"type": "recipe",
"title": "Ginisang Munggo (Mung Bean Stew)",
"author": "Nanay's Best",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 14,
"carbs": 35,
"fat": 10,
"ingredients": [
"1 cup Mung Beans (Munggo), boiled until soft",
"100g Pork belly (optional) or Tinapa flakes",
"1 bundle Alugbati or Spinach",
"1 Onion, chopped",
"4 cloves Garlic, minced",
"1 Tomato, chopped",
"Fish sauce (Patis) to taste"
],
"instructions": [
"1. Boil mung beans in water until soft and mushy. Set aside.",
"2. Sauté garlic, onion, and tomato in a pot. Add pork if using and cook until brown.",
"3. Add the boiled mung beans and water (add more water for desired consistency).",
"4. Simmer for 10 minutes. Season with fish sauce.",
"5. Add alugbati or spinach leaves and cook for 1 minute before turning off heat."
]
},
{
"id": "recipe_ph_005",
"type": "recipe",
"title": "Ginisang Ampalaya with Egg",
"author": "Pinoy Simple Joys",
"image_url": "https://images.unsplash.com/photo-1596450502756-c2367d34608c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 160,
"protein": 7,
"carbs": 8,
"fat": 10,
"ingredients": [
"1 large Ampalaya (Bitter Gourd), sliced thinly",
"2 Eggs, beaten",
"1 Onion, sliced",
"2 cloves Garlic, minced",
"1 Tomato, sliced",
"Salt & Pepper"
],
"instructions": [
"1. Soak ampalaya in water with salt for 10 mins to reduce bitterness, then rinse.",
"2. Sauté garlic, onion, and tomato.",
"3. Add ampalaya and stir-fry for 3-5 mins.",
"4. Pour in beaten eggs and cook until set."
]
},
{
"id": "recipe_ph_006",
"type": "recipe",
"title": "Ginataang Kalabasa at Sitaw",
"author": "Coconut Mama",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 320,
"protein": 8,
"carbs": 25,
"fat": 22,
"ingredients": [
"1/4 Squash (Kalabasa), cubed",
"1 bundle String Beans (Sitaw), cut",
"1 can Coconut Milk (Gata)",
"2 tbsp Shrimp Paste (Bagoong)",
"3 cloves Garlic",
"1 Onion"
],
"instructions": [
"1. Sauté garlic and onion.",
"2. Add squash and cook for 2 mins.",
"3. Pour coconut milk and bring to a simmer.",
"4. Add sitaw and cook until veggies are tender. Season with bagoong."
]
},
{
"id": "recipe_ph_007",
"type": "recipe",
"title": "Sardines with Odong Noodles",
"author": "Visayan Kitchen",
"image_url": "https://images.unsplash.com/photo-1594970428383-366551b9d40b?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 250,
"protein": 14,
"carbs": 30,
"fat": 8,
"ingredients": [
"1 can Sardines (Red)",
"1 pack Odong noodles",
"2 cups Water",
"Garlic & Onion",
"Spring Onions"
],
"instructions": [
"1. Sauté garlic and onion.",
"2. Add sardines and water. Boil.",
"3. Add odong noodles and cook for 3 minutes.",
"4. Garnish with spring onions."
]
},
{
"id": "recipe_ph_008",
"type": "recipe",
"title": "Tofu Sisig",
"author": "Healthy Pinoy",
"image_url": "https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 210,
"protein": 12,
"carbs": 8,
"fat": 15,
"ingredients": [
"3 blocks Firm Tofu, fried and cubed",
"1 Onion, chopped",
"2 Green Chilies (Siling Haba)",
"3 tbsp Mayonnaise",
"1 tbsp Soy Sauce",
"1 Calamansi"
],
"instructions": [
"1. Fry tofu until crispy and chop into small cubes.",
"2. Mix tofu with chopped onions and chilies.",
"3. Toss with mayonnaise and soy sauce.",
"4. Squeeze calamansi before serving."
]
},
{
"id": "recipe_ph_009",
"type": "recipe",
"title": "Adobong Sitaw",
"author": "Lola's Recipe",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 140,
"protein": 4,
"carbs": 12,
"fat": 9,
"ingredients": [
"1 bundle String Beans (Sitaw)",
"100g Pork belly bits (optional)",
"3 tbsp Soy Sauce",
"2 tbsp Vinegar",
"Garlic & Onion"
],
"instructions": [
"1. Sauté garlic, onion, and pork bits.",
"2. Add sitaw and stir fry.",
"3. Pour soy sauce and vinegar. Simmer until tender."
]
},
{
"id": "recipe_ph_010",
"type": "recipe",
"title": "Corned Beef with Patatas",
"author": "Breakfast Club",
"image_url": "https://images.unsplash.com/photo-1611080775923-d3a7776d655f?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 280,
"protein": 15,
"carbs": 20,
"fat": 16,
"ingredients": [
"1 can Corned Beef",
"1 Potato, cubed small",
"1 Onion, sliced",
"Garlic",
"Oil"
],
"instructions": [
"1. Fry potato cubes until soft.",
"2. Sauté garlic and onion.",
"3. Add corned beef and cook with potatoes for 5 mins."
]
},
{
"id": "recipe_ph_011",
"type": "recipe",
"title": "Pritong Galunggong",
"author": "Fisher's Catch",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 190,
"protein": 22,
"carbs": 0,
"fat": 10,
"ingredients": [
"3 pcs Galunggong (Round Scad)",
"Salt",
"Oil for frying"
],
"instructions": [
"1. Clean fish and rub with salt.",
"2. Fry in hot oil until crispy and golden."
]
},
{
"id": "recipe_ph_012",
"type": "recipe",
"title": "Lumpiang Togue",
"author": "Street Food King",
"image_url": "https://images.unsplash.com/photo-1605333396919-612501d543e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 150,
"protein": 5,
"carbs": 18,
"fat": 7,
"ingredients": [
"2 cups Mung Bean Sprouts (Togue)",
"1/2 Carrot, julienned",
"1/2 cup Green Beans, sliced",
"Lumpia Wrappers",
"Oil"
],
"instructions": [
"1. Sauté vegetables quickly and cool down.",
"2. Wrap in lumpia wrappers.",
"3. Deep fry until golden brown."
]
},
{
"id": "recipe_ph_013",
"type": "recipe",
"title": "Sarciadong Isda",
"author": "Leftover Saver",
"image_url": "https://images.unsplash.com/photo-1583563964402-4638c4ba153a?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 230,
"protein": 20,
"carbs": 6,
"fat": 12,
"ingredients": [
"2 Fried Fish (Leftover)",
"2 Tomatoes, chopped",
"2 Eggs, beaten",
"1 Onion",
"1 cup Water"
],
"instructions": [
"1. Sauté onion and tomatoes until soft.",
"2. Add water and bring to boil.",
"3. Add fried fish.",
"4. Pour beaten eggs and stir gently until set."
]
},
{
"id": "recipe_ph_014",
"type": "recipe",
"title": "Ginisang Repolyo (Sautéed Cabbage)",
"author": "Veggie Delight",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 90,
"protein": 3,
"carbs": 10,
"fat": 5,
"ingredients": [
"1/2 head Cabbage, sliced",
"1 small Carrot, sliced",
"1 Onion",
"Garlic",
"Patis (Fish Sauce)"
],
"instructions": [
"1. Sauté garlic and onion.",
"2. Add carrots and cabbage.",
"3. Season with patis and stir fry until tender-crisp."
]
},
{
"id": "recipe_ph_015",
"type": "recipe",
"title": "Tokwa't Baboy",
"author": "Pulutan Pro",
"image_url": "https://images.unsplash.com/photo-1518133835878-5a93cc3f89e5?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 280,
"protein": 20,
"carbs": 8,
"fat": 18,
"ingredients": [
"2 blocks Tofu, fried",
"200g Pork Ears/Belly, boiled",
"1/2 cup Vinegar",
"3 tbsp Soy Sauce",
"Onions & Chilies"
],
"instructions": [
"1. Cube the fried tofu and boiled pork.",
"2. Mix vinegar, soy sauce, chopped onions, and chilies.",
"3. Toss the sauce with the pork and tofu."
]
},
{
"id": "recipe_ph_016",
"type": "recipe",
"title": "Tortang Dulong (Silverfish Omelet)",
"author": "Seafood Lover",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 200,
"protein": 15,
"carbs": 5,
"fat": 12,
"ingredients": [
"1 cup Dulong (Silverfish), washed",
"2 Eggs",
"2 tbsp Flour",
"Salt & Pepper",
"Oil"
],
"instructions": [
"1. Mix dulong, eggs, flour, salt, and pepper in a bowl.",
"2. Scoop spoonfuls into hot oil.",
"3. Fry until golden brown patties form."
]
},
{
"id": "recipe_ph_017",
"type": "recipe",
"title": "Sinigang na Hipon (Budget)",
"author": "Sour Soup Chef",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 120,
"protein": 18,
"carbs": 5,
"fat": 2,
"ingredients": [
"250g Small Shrimp (Suahe)",
"1 packet Sinigang Mix",
"1 bundle Kangkong",
"1 Tomato, quartered",
"1 Radish, sliced"
],
"instructions": [
"1. Boil water with tomato and radish.",
"2. Add sinigang mix.",
"3. Add shrimp (cooks in 3 mins).",
"4. Turn off heat and add kangkong."
]
},
{
"id": "recipe_ph_018",
"type": "recipe",
"title": "Pinakbet Tagalog",
"author": "Luzon Flavors",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 180,
"protein": 6,
"carbs": 22,
"fat": 8,
"ingredients": [
"Mixed Veggies (Squash, Sitaw, Eggplant, Okra)",
"2 tbsp Bagoong Alamang",
"100g Pork fat (optional)",
"Garlic & Onion"
],
"instructions": [
"1. Render pork fat or heat oil.",
"2. Sauté garlic, onion, and bagoong.",
"3. Add squash first, then other veggies.",
"4. Simmer with a little water until cooked."
]
},
{
"id": "recipe_ph_019",
"type": "recipe",
"title": "Chicken Liver Adobo",
"author": "Organ Meat Specialist",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 24,
"carbs": 4,
"fat": 10,
"ingredients": [
"1/2 kg Chicken Liver",
"1/4 cup Soy Sauce",
"1/4 cup Vinegar",
"1 Onion, sliced",
"Peppercorns"
],
"instructions": [
"1. Sauté liver quickly to brown.",
"2. Add soy sauce, vinegar, and pepper.",
"3. Simmer until sauce reduces.",
"4. Add onions last for crunch."
]
},
{
"id": "recipe_ph_020",
"type": "recipe",
"title": "Utan Bisaya",
"author": "Visayan Comfort",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 110,
"protein": 8,
"carbs": 15,
"fat": 2,
"ingredients": [
"Squash, Eggplant, Okra, Sitaw",
"Malunggay leaves",
"1 Fried Fish (Subrek)",
"Ginger, sliced",
"Water"
],
"instructions": [
"1. Boil water with ginger.",
"2. Add hard vegetables (Squash) first.",
"3. Add soft vegetables and fried fish.",
"4. Season with salt and add Malunggay."
]
},
{
"id": "recipe_ph_021",
"type": "recipe",
"title": "Dynamite Lumpia",
"author": "Spicy Snacker",
"image_url": "https://images.unsplash.com/photo-1605333396919-612501d543e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 180,
"protein": 6,
"carbs": 10,
"fat": 12,
"ingredients": [
"10 pcs Green Chili (Siling Haba)",
"1 block Cheese, sliced into strips",
"Lumpia Wrappers",
"Oil"
],
"instructions": [
"1. Slit chilies and remove seeds.",
"2. Stuff with a slice of cheese.",
"3. Wrap in lumpia wrapper.",
"4. Fry until golden."
]
},
{
"id": "recipe_ph_022",
"type": "recipe",
"title": "Scrambled Eggs with Tomatoes",
"author": "Breakfast Basic",
"image_url": "https://images.unsplash.com/photo-1525351484163-7529414344d8?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 170,
"protein": 12,
"carbs": 5,
"fat": 11,
"ingredients": [
"3 Eggs, beaten",
"2 Tomatoes, diced",
"1 Onion, chopped",
"Oil",
"Salt"
],
"instructions": [
"1. Sauté onion and tomatoes until mushy.",
"2. Pour in eggs.",
"3. Scramble until cooked."
]
},
{
"id": "recipe_ph_023",
"type": "recipe",
"title": "Ginisang Sayote",
"author": "Home Cook",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 120,
"protein": 4,
"carbs": 8,
"fat": 8,
"ingredients": [
"2 Sayote (Chayote), sliced",
"100g Ground Pork (optional)",
"Garlic & Onion",
"Tomato",
"Fish Sauce"
],
"instructions": [
"1. Sauté aromatics and pork.",
"2. Add sayote slices.",
"3. Add a little water and simmer until soft."
]
},
{
"id": "recipe_ph_024",
"type": "recipe",
"title": "Tuna Carbonara (Budget)",
"author": "Student Meals",
"image_url": "https://images.unsplash.com/photo-1612874742237-6526221588e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 350,
"protein": 18,
"carbs": 40,
"fat": 12,
"ingredients": [
"1 can Tuna",
"1 pack All-purpose cream",
"200g Pasta",
"Onion & Garlic"
],
"instructions": [
"1. Boil pasta.",
"2. Sauté garlic, onion, and tuna.",
"3. Add cream and simmer.",
"4. Toss pasta in sauce."
]
},
{
"id": "recipe_ph_025",
"type": "recipe",
"title": "Sweet and Sour Fishballs",
"author": "Street Cart",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 220,
"protein": 5,
"carbs": 30,
"fat": 8,
"ingredients": [
"1 pack Fishballs",
"1/2 cup Ketchup",
"2 tbsp Vinegar",
"2 tbsp Sugar",
"Carrots & Cucumber"
],
"instructions": [
"1. Fry fishballs.",
"2. Mix ketchup, vinegar, and sugar in a pan.",
"3. Add veggies and fishballs. Simmer until coated."
]
},
{
"id": "recipe_ph_026",
"type": "recipe",
"title": "Pancit Canton with Egg",
"author": "Merienda Time",
"image_url": "https://images.unsplash.com/photo-1612927601601-6638404737ce?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 380,
"protein": 10,
"carbs": 45,
"fat": 18,
"ingredients": [
"1 pack Instant Pancit Canton",
"1 Boiled Egg",
"Calamansi"
],
"instructions": [
"1. Boil noodles and drain.",
"2. Mix seasoning.",
"3. Serve with boiled egg and calamansi."
]
},
{
"id": "recipe_ph_027",
"type": "recipe",
"title": "Sinangag at Tuyo",
"author": "Almusal King",
"image_url": "https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 300,
"protein": 15,
"carbs": 45,
"fat": 6,
"ingredients": [
"3 cups Leftover Rice",
"5 pcs Tuyo (Dried Fish)",
"5 cloves Garlic, minced",
"Oil",
"Salt"
],
"instructions": [
"1. Fry tuyo and set aside.",
"2. In the same oil, brown the garlic.",
"3. Add rice and stir fry. Season with salt.",
"4. Serve together."
]
},
{
"id": "recipe_ph_028",
"type": "recipe",
"title": "Ginisang Pechay with Pork Giniling",
"author": "Daily Ulam",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 150,
"protein": 8,
"carbs": 5,
"fat": 10,
"ingredients": [
"2 bundles Pechay, chopped",
"100g Ground Pork",
"Garlic & Onion",
"Fish Sauce"
],
"instructions": [
"1. Sauté garlic, onion, and pork.",
"2. Add pechay stalks first.",
"3. Add leaves and season with fish sauce."
]
},
{
"id": "recipe_ph_029",
"type": "recipe",
"title": "Champorado",
"author": "Rainy Days",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 350,
"protein": 6,
"carbs": 60,
"fat": 5,
"ingredients": [
"1 cup Sticky Rice (Malagkit)",
"4 tablea (Cacao) or Cocoa Powder",
"Sugar",
"Evaporated Milk"
],
"instructions": [
"1. Boil sticky rice in water until soft (porridge consistency).",
"2. Dissolve tablea and add to the pot.",
"3. Sweeten with sugar.",
"4. Drizzle with milk."
]
},
{
"id": "recipe_ph_030",
"type": "recipe",
"title": "Itlog na Maalat at Kamatis",
"author": "Side Dish Hero",
"image_url": "https://images.unsplash.com/photo-1525351484163-7529414344d8?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 120,
"protein": 6,
"carbs": 4,
"fat": 8,
"ingredients": [
"2 Salted Eggs (Itlog na Maalat)",
"3 Tomatoes, diced",
"1 Onion, chopped (optional)"
],
"instructions": [
"1. Peel and cube the salted eggs.",
"2. Mix with diced tomatoes and onions.",
"3. Serve as a side to fried fish or rice."
]
},
{
"id": "recipe_ph_031",
"type": "recipe",
"title": "Arroz Caldo (Budget)",
"author": "Comfort Bowl",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 12,
"carbs": 40,
"fat": 8,
"ingredients": [
"1 cup Rice",
"2 Chicken Wings/Neck",
"Ginger, Garlic, Onion",
"Patis",
"Water"
],
"instructions": [
"1. Sauté ginger, garlic, onion, and chicken.",
"2. Add rice and sauté briefly.",
"3. Add water and simmer until rice is porridge-like.",
"4. Season with patis."
]
},
{
"id": "recipe_ph_032",
"type": "recipe",
"title": "Fried Tofu with Soy-Vinegar Dip",
"author": "Simple Vegan",
"image_url": "https://images.unsplash.com/photo-1518133835878-5a93cc3f89e5?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 16,
"carbs": 5,
"fat": 10,
"ingredients": [
"2 blocks Firm Tofu",
"Soy Sauce",
"Vinegar",
"Chili",
"Oil"
],
"instructions": [
"1. Slice tofu and fry until crispy.",
"2. Mix dip: soy sauce, vinegar, and chopped chili.",
"3. Serve hot."
]
},
{
"id": "recipe_ph_033",
"type": "recipe",
"title": "Ginisang Upo",
"author": "Light Eater",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 110,
"protein": 3,
"carbs": 10,
"fat": 6,
"ingredients": [
"1 Upo (Bottle Gourd), sliced",
"2 Tomatoes",
"Garlic & Onion",
"Ground Pork or Shrimp (optional)"
],
"instructions": [
"1. Sauté garlic, onion, and tomato.",
"2. Add upo slices.",
"3. Simmer until transparent/soft."
]
},
{
"id": "recipe_ph_034",
"type": "recipe",
"title": "Tortang Sardinas",
"author": "Pantry Special",
"image_url": "https://images.unsplash.com/photo-1534939561126-855b8675edd7?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 200,
"protein": 16,
"carbs": 4,
"fat": 12,
"ingredients": [
"1 can Sardines (drained)",
"2 Eggs",
"1 Onion, chopped",
"Flour (optional binder)"
],
"instructions": [
"1. Mash sardines and mix with eggs and onion.",
"2. Form patties and fry.",
"3. Serve with ketchup."
]
},
{
"id": "recipe_ph_035",
"type": "recipe",
"title": "Adobong Puti",
"author": "Classic Pinoy",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 300,
"protein": 25,
"carbs": 2,
"fat": 20,
"ingredients": [
"300g Pork Liempo (Belly)",
"1/2 cup Vinegar",
"1 head Garlic, crushed",
"Salt & Pepper"
],
"instructions": [
"1. Combine pork, vinegar, garlic, and salt in a pot.",
"2. Simmer until pork is tender and liquid reduces.",
"3. Fry in its own oil until brown."
]
},
{
"id": "recipe_ph_036",
"type": "recipe",
"title": "Misua with Bola-Bola",
"author": "Soup Lover",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 240,
"protein": 12,
"carbs": 25,
"fat": 8,
"ingredients": [
"Misua noodles",
"100g Ground Pork (formed into balls)",
"Patis",
"Green Onions",
"Water"
],
"instructions": [
"1. Boil water and drop pork balls.",
"2. When balls float, add misua.",
"3. Season with patis and top with green onions."
]
},
{
"id": "recipe_ph_037",
"type": "recipe",
"title": "Sizzling Tofu",
"author": "Bar Chow",
"image_url": "https://images.unsplash.com/photo-1518133835878-5a93cc3f89e5?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 14,
"carbs": 10,
"fat": 15,
"ingredients": [
"2 blocks Tofu, fried and cubed",
"Mayonnaise",
"Liquid Seasoning / Soy Sauce",
"Green Chilies",
"Onion"
],
"instructions": [
"1. Mix mayo and seasoning.",
"2. Toss fried tofu in the sauce.",
"3. Add chopped onions and chilies.",
"4. Serve on a hot plate if available."
]
},
{
"id": "recipe_ph_038",
"type": "recipe",
"title": "Egg Drop Soup",
"author": "Quick Fix",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 100,
"protein": 8,
"carbs": 5,
"fat": 6,
"ingredients": [
"2 Eggs, beaten",
"3 cups Chicken Broth (cube)",
"Cornstarch slurry",
"Spring Onions"
],
"instructions": [
"1. Boil broth and thicken with cornstarch.",
"2. Slowly pour eggs while stirring to create ribbons.",
"3. Top with onions."
]
},
{
"id": "recipe_ph_039",
"type": "recipe",
"title": "Paksiw na Galunggong",
"author": "Vinegar Stew",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 22,
"carbs": 2,
"fat": 8,
"ingredients": [
"500g Galunggong",
"1/2 cup Vinegar",
"1 thumb Ginger, sliced",
"Siling Haba",
"Eggplant (optional)"
],
"instructions": [
"1. Arrange fish and veggies in pot.",
"2. Pour vinegar, add ginger, salt, and pepper.",
"3. Simmer until fish is cooked."
]
},
{
"id": "recipe_ph_040",
"type": "recipe",
"title": "Burger Steak (Homemade)",
"author": "Fast Food Copycat",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 320,
"protein": 18,
"carbs": 15,
"fat": 20,
"ingredients": [
"2 Burger Patties (frozen or homemade)",
"1 can Cream of Mushroom (or flour+soy gravy)",
"Mushrooms (optional)"
],
"instructions": [
"1. Fry burger patties.",
"2. Make gravy using mushroom soup or soy sauce/flour mix.",
"3. Pour gravy over patties."
]
},
{
"id": "recipe_ph_041",
"type": "recipe",
"title": "Sinigang na Isda (Miso)",
"author": "Fish Soup",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 160,
"protein": 20,
"carbs": 8,
"fat": 4,
"ingredients": [
"1 medium Fish (Bangus or Maya-maya)",
"Miso Paste",
"Sinigang Mix",
"Mustard Leaves (Mustasa)"
],
"instructions": [
"1. Sauté miso paste.",
"2. Add water and sinigang mix.",
"3. Add fish and simmer.",
"4. Add mustard leaves last."
]
},
{
"id": "recipe_ph_042",
"type": "recipe",
"title": "Kilawin Puso ng Saging",
"author": "Provincial Delight",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 140,
"protein": 2,
"carbs": 15,
"fat": 8,
"ingredients": [
"1 Banana Heart (Puso), sliced",
"Vinegar",
"Onion & Garlic",
"Salt & Pepper"
],
"instructions": [
"1. Squeeze banana heart with salt to remove sap, rinse.",
"2. Sauté garlic and onion.",
"3. Add banana heart and vinegar. Cook until tender."
]
},
{
"id": "recipe_ph_043",
"type": "recipe",
"title": "Ginisang Mais",
"author": "Corn Soup",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 6,
"carbs": 30,
"fat": 5,
"ingredients": [
"1 cup Corn kernels (shredded from cob)",
"Malunggay leaves",
"Garlic & Onion",
"Shrimp (optional)"
],
"instructions": [
"1. Sauté garlic and onion.",
"2. Add corn and water. Simmer.",
"3. Add malunggay leaves."
]
},
{
"id": "recipe_ph_044",
"type": "recipe",
"title": "Chicken Sopas",
"author": "Creamy Soup",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 310,
"protein": 15,
"carbs": 35,
"fat": 12,
"ingredients": [
"Macaroni noodles",
"Chicken flakes",
"Evaporated Milk",
"Carrots & Cabbage"
],
"instructions": [
"1. Sauté chicken and veggies.",
"2. Add water and boil macaroni.",
"3. Add milk before serving."
]
},
{
"id": "recipe_ph_045",
"type": "recipe",
"title": "Pork Binagoongan (Budget)",
"author": "Savory Pork",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 340,
"protein": 20,
"carbs": 5,
"fat": 25,
"ingredients": [
"300g Pork belly",
"Bagoong Alamang",
"Vinegar",
"Garlic & Onion",
"Eggplant (optional extender)"
],
"instructions": [
"1. Brown the pork.",
"2. Sauté garlic, onion, and bagoong.",
"3. Mix pork, vinegar, and sugar. Simmer."
]
},
{
"id": "recipe_ph_046",
"type": "recipe",
"title": "Tortang Kalabasa",
"author": "Squash Fritters",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 160,
"protein": 6,
"carbs": 20,
"fat": 8,
"ingredients": [
"1 cup Grated Squash",
"1 Egg",
"2 tbsp Flour",
"Salt & Pepper"
],
"instructions": [
"1. Mix grated squash, egg, and flour.",
"2. Fry spoonfuls until crispy."
]
},
{
"id": "recipe_ph_047",
"type": "recipe",
"title": "Tinola Manok (Wings)",
"author": "Ginger Soup",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 250,
"protein": 20,
"carbs": 5,
"fat": 15,
"ingredients": [
"500g Chicken Wings",
"Green Papaya or Sayote",
"Ginger",
"Chili Leaves"
],
"instructions": [
"1. Sauté ginger, onion, and chicken.",
"2. Add water and simmer.",
"3. Add papaya. When soft, add leaves."
]
},
{
"id": "recipe_ph_048",
"type": "recipe",
"title": "Bistek Tagalog (Tofu Version)",
"author": "Meatless Monday",
"image_url": "https://images.unsplash.com/photo-1518133835878-5a93cc3f89e5?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 200,
"protein": 14,
"carbs": 10,
"fat": 12,
"ingredients": [
"Fried Tofu slices",
"Soy Sauce",
"Calamansi",
"Onion Rings"
],
"instructions": [
"1. Marinate fried tofu in soy sauce and calamansi.",
"2. Pan fry onion rings.",
"3. Simmer tofu in marinade briefly."
]
},
{
"id": "recipe_ph_049",
"type": "recipe",
"title": "Kangkong with Oyster Sauce",
"author": "Quick Side",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 80,
"protein": 2,
"carbs": 8,
"fat": 4,
"ingredients": [
"1 bundle Kangkong",
"2 tbsp Oyster Sauce",
"Garlic",
"Toasted Garlic bits"
],
"instructions": [
"1. Blanch kangkong.",
"2. Sauté garlic and mix with oyster sauce.",
"3. Toss kangkong in sauce."
]
},
{
"id": "recipe_ph_050",
"type": "recipe",
"title": "Sweet Potato (Kamote) Cue",
"author": "Street Sweets",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 250,
"protein": 2,
"carbs": 50,
"fat": 6,
"ingredients": [
"Sweet Potato, sliced",
"Brown Sugar",
"Oil"
],
"instructions": [
"1. Deep fry potatoes.",
"2. Add sugar to oil and let it caramelize.",
"3. Coat potatoes in caramel."
]
},
{
"id": "recipe_ph_051",
"type": "recipe",
"title": "Ginataang Langka (Unripe Jackfruit)",
"author": "Coconut Lover",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 280,
"protein": 5,
"carbs": 25,
"fat": 18,
"ingredients": [
"2 cups Unripe Jackfruit (Langka), sliced",
"1 can Coconut Milk (Gata)",
"1 tbsp Shrimp Paste (Bagoong)",
"Garlic & Onion",
"Chili (optional)"
],
"instructions": [
"1. Sauté garlic, onion, and bagoong.",
"2. Add langka and sauté briefly.",
"3. Pour coconut milk and simmer until langka is tender.",
"4. Add chili if desired."
]
},
{
"id": "recipe_ph_052",
"type": "recipe",
"title": "Siomai Rice (Street Style)",
"author": "Meryenda Meals",
"image_url": "https://images.unsplash.com/photo-1596450502756-c2367d34608c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 450,
"protein": 12,
"carbs": 60,
"fat": 15,
"ingredients": [
"4 pcs Pork Siomai (Steam or Fried)",
"1 cup Rice",
"Chili Garlic Oil",
"Soy Sauce",
"Calamansi"
],
"instructions": [
"1. Steam or fry the siomai.",
"2. Serve on top of hot rice.",
"3. Drizzle generously with chili garlic oil and soy sauce."
]
},
{
"id": "recipe_ph_053",
"type": "recipe",
"title": "Adobong Paa ng Manok (Chicken Feet)",
"author": "Street Food Chef",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 220,
"protein": 18,
"carbs": 6,
"fat": 14,
"ingredients": [
"500g Chicken Feet (cleaned/nails removed)",
"1/2 cup Soy Sauce",
"1/4 cup Vinegar",
"Sugar (optional)",
"Star Anise, Garlic, Laurel"
],
"instructions": [
"1. Sauté garlic and chicken feet.",
"2. Add soy sauce, vinegar, water, and spices.",
"3. Simmer on low heat until skin is very tender and sauce thickens."
]
},
{
"id": "recipe_ph_054",
"type": "recipe",
"title": "Pritong Tilapia",
"author": "Daily Fish",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 210,
"protein": 23,
"carbs": 0,
"fat": 11,
"ingredients": [
"1 medium Tilapia",
"Salt",
"Cooking Oil"
],
"instructions": [
"1. Clean fish and make slits on the side.",
"2. Rub generously with salt.",
"3. Deep fry until crispy and golden."
]
},
{
"id": "recipe_ph_055",
"type": "recipe",
"title": "Kinamatisang Baboy (Pork Tomato Stew)",
"author": "Lola's Kitchen",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 18,
"carbs": 10,
"fat": 18,
"ingredients": [
"300g Pork Kasim/Liempo, cubed",
"5 large Tomatoes, chopped",
"1 Onion",
"Patis (Fish Sauce)",
"Pechay (optional)"
],
"instructions": [
"1. Sauté onion and tomatoes until tomatoes are mushy.",
"2. Add pork and cook until brown.",
"3. Add water and simmer until pork is soft.",
"4. Season with patis."
]
},
{
"id": "recipe_ph_056",
"type": "recipe",
"title": "Ginisang Alamang with Pork",
"author": "Side Dish Special",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 150,
"protein": 8,
"carbs": 5,
"fat": 10,
"ingredients": [
"1 cup Bagoong Alamang (unsalted/washed)",
"100g Pork belly bits",
"Vinegar",
"Sugar",
"Garlic, Onion, Chili"
],
"instructions": [
"1. Render pork fat.",
"2. Sauté garlic and onion.",
"3. Add alamang and vinegar. Simmer without stirring.",
"4. Add sugar and chili. Cook until dry/oily."
]
},
{
"id": "recipe_ph_057",
"type": "recipe",
"title": "Picadillo (Budget Giniling)",
"author": "Mama's Recipe",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 240,
"protein": 15,
"carbs": 15,
"fat": 12,
"ingredients": [
"250g Ground Pork",
"1 Potato, cubed small",
"1 Carrot, cubed small",
"Green Peas (optional)",
"Tomato Sauce (small pack)"
],
"instructions": [
"1. Sauté garlic, onion, and ground pork.",
"2. Add tomato sauce and water.",
"3. Add potatoes and carrots.",
"4. Simmer until veggies are soft and sauce thickens."
]
},
{
"id": "recipe_ph_058",
"type": "recipe",
"title": "Tapsilog (Budget Beef Tapa)",
"author": "Silog House",
"image_url": "https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 450,
"protein": 25,
"carbs": 50,
"fat": 15,
"ingredients": [
"200g Beef Sirloin (thinly sliced)",
"Soy Sauce & Calamansi",
"Sugar & Garlic",
"Fried Rice (Sinangag)",
"Fried Egg (Itlog)"
],
"instructions": [
"1. Marinate beef in soy sauce, calamansi, sugar, and minced garlic.",
"2. Pan fry beef until cooked (dry or with sauce).",
"3. Serve with Sinangag and Itlog."
]
},
{
"id": "recipe_ph_059",
"type": "recipe",
"title": "Chicken Neck BBQ",
"author": "Street Grill",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 200,
"protein": 15,
"carbs": 8,
"fat": 12,
"ingredients": [
"500g Chicken Necks",
"Soy Sauce",
"Banana Ketchup",
"Calamansi",
"Skewers"
],
"instructions": [
"1. Marinate necks in soy sauce, ketchup, and calamansi.",
"2. Skewer the necks.",
"3. Grill over charcoal or pan-grill until charred and cooked."
]
},
{
"id": "recipe_ph_060",
"type": "recipe",
"title": "Almondigas (Misua with Meatballs)",
"author": "Soup Kitchen",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 230,
"protein": 12,
"carbs": 25,
"fat": 9,
"ingredients": [
"Misua Noodles",
"150g Ground Pork",
"Patola (Sponge Gourd), sliced",
"Egg (optional)",
"Garlic & Onion"
],
"instructions": [
"1. Form small meatballs with pork, salt, and pepper.",
"2. Sauté garlic and onion, add water and boil.",
"3. Drop meatballs and cook.",
"4. Add patola and misua. Simmer 3 mins."
]
},
{
"id": "recipe_ph_061",
"type": "recipe",
"title": "Ginisang Togue with Tofu",
"author": "Veggie Saver",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 140,
"protein": 10,
"carbs": 12,
"fat": 6,
"ingredients": [
"2 cups Togue (Bean Sprouts)",
"2 blocks Tofu, fried and cubed",
"1 Carrot, julienned",
"Soy Sauce or Patis"
],
"instructions": [
"1. Sauté garlic and onion.",
"2. Add carrots and tofu.",
"3. Add togue and cook quickly (1-2 mins) to keep crunchy.",
"4. Season with soy sauce."
]
},
{
"id": "recipe_ph_062",
"type": "recipe",
"title": "Ensaladang Talong (Eggplant Salad)",
"author": "Fresh Side",
"image_url": "https://images.unsplash.com/photo-1615485925763-8678638d4c2b?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 80,
"protein": 2,
"carbs": 10,
"fat": 4,
"ingredients": [
"2 Eggplants, grilled/boiled",
"2 Tomatoes, diced",
"1 Onion, chopped",
"Vinegar",
"Salt & Pepper"
],
"instructions": [
"1. Grill eggplant, peel skin, and mash slightly.",
"2. Mix with chopped tomato and onion.",
"3. Dress with vinegar, salt, and pepper."
]
},
{
"id": "recipe_ph_063",
"type": "recipe",
"title": "Longsilog (Skinless Longganisa)",
"author": "Breakfast All Day",
"image_url": "https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 480,
"protein": 18,
"carbs": 55,
"fat": 20,
"ingredients": [
"200g Ground Pork (for homemade)",
"Garlic, Sugar, Vinegar, Paprika (mix into pork)",
"Fried Rice",
"Fried Egg"
],
"instructions": [
"1. Mix pork with spices to make skinless longganisa.",
"2. Shape into small logs and fry.",
"3. Serve with garlic rice and egg."
]
},
{
"id": "recipe_ph_064",
"type": "recipe",
"title": "Daing na Bangus (Budget Cut)",
"author": "Fish Fry",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 250,
"protein": 25,
"carbs": 0,
"fat": 15,
"ingredients": [
"1/2 Bangus (Milkfish), butterflied",
"Vinegar & Garlic (marinade)",
"Peppercorns",
"Salt"
],
"instructions": [
"1. Marinate fish in vinegar, crushed garlic, pepper, and salt overnight.",
"2. Drain and fry until crispy."
]
},
{
"id": "recipe_ph_065",
"type": "recipe",
"title": "Chicken Skin Chicharon",
"author": "Guilty Pleasure",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 350,
"protein": 10,
"carbs": 0,
"fat": 30,
"ingredients": [
"200g Chicken Skin (cleaned)",
"Salt & Pepper",
"Vinegar (dip)"
],
"instructions": [
"1. Boil chicken skin in water with salt until tender.",
"2. Drain and dry completely.",
"3. Deep fry until super crispy.",
"4. Serve with spicy vinegar."
]
},
{
"id": "recipe_ph_066",
"type": "recipe",
"title": "Pork Liver Steak",
"author": "Iron Booster",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 22,
"carbs": 8,
"fat": 6,
"ingredients": [
"250g Pork Liver, sliced",
"Soy Sauce & Calamansi",
"White Onion Rings",
"Black Pepper"
],
"instructions": [
"1. Marinate liver in soy sauce and calamansi for 10 mins.",
"2. Pan fry liver quickly (don't overcook).",
"3. Sauté onions in the same pan.",
"4. Combine and serve."
]
},
{
"id": "recipe_ph_067",
"type": "recipe",
"title": "Nilagang Buto-Buto (Pork Bones Soup)",
"author": "Soup Sunday",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 250,
"protein": 18,
"carbs": 15,
"fat": 15,
"ingredients": [
"500g Pork Bones (Buto-buto)",
"Pechay or Cabbage",
"Potato",
"Whole Peppercorns",
"Patis"
],
"instructions": [
"1. Boil pork bones in water (skim off scum).",
"2. Simmer for 40 mins until meat falls off bones.",
"3. Add potatoes, then pechay.",
"4. Season with patis."
]
},
{
"id": "recipe_ph_068",
"type": "recipe",
"title": "Tuna Pie (Bread Style)",
"author": "Snack Hack",
"image_url": "https://images.unsplash.com/photo-1612874742237-6526221588e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 280,
"protein": 12,
"carbs": 30,
"fat": 12,
"ingredients": [
"Slice Bread (white)",
"1 can Tuna (drained)",
"Mayonnaise",
"Onion, minced",
"Oil for frying"
],
"instructions": [
"1. Mix tuna, mayo, and onion.",
"2. Flatten bread slices with a rolling pin/bottle.",
"3. Place filling, fold bread, and seal edges with fork.",
"4. Fry until golden brown."
]
},
{
"id": "recipe_ph_069",
"type": "recipe",
"title": "Sotanghon Soup with Egg",
"author": "Rainy Meal",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 8,
"carbs": 25,
"fat": 5,
"ingredients": [
"50g Sotanghon (Vermicelli)",
"1 Egg, beaten",
"Garlic & Onion",
"Annatto (Atsuete) water for color",
"Chicken cube"
],
"instructions": [
"1. Sauté garlic and onion.",
"2. Add water, chicken cube, and atsuete water.",
"3. Add sotanghon noodles.",
"4. Stir in beaten egg before turning off heat."
]
},
{
"id": "recipe_ph_070",
"type": "recipe",
"title": "Pinoy Spaghetti (Budget)",
"author": "Party Saver",
"image_url": "https://images.unsplash.com/photo-1612874742237-6526221588e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 380,
"protein": 12,
"carbs": 60,
"fat": 10,
"ingredients": [
"200g Spaghetti Noodles",
"2 Hotdogs, sliced",
"1 pack Sweet Style Spaghetti Sauce",
"Cheese, grated"
],
"instructions": [
"1. Boil pasta.",
"2. Sauté hotdogs. Pour spaghetti sauce.",
"3. Mix sauce with pasta.",
"4. Top with grated cheese."
]
},
{
"id": "recipe_ph_071",
"type": "recipe",
"title": "Kwek-Kwek (Quail Eggs)",
"author": "Street Food",
"image_url": "https://images.unsplash.com/photo-1596450502756-c2367d34608c?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 250,
"protein": 10,
"carbs": 30,
"fat": 12,
"ingredients": [
"12 pcs Quail Eggs, boiled",
"1 cup Flour",
"1 tsp Baking Powder",
"Food coloring (Orange)",
"Water"
],
"instructions": [
"1. Make a batter with flour, baking powder, water, and coloring.",
"2. Dip boiled quail eggs in batter.",
"3. Deep fry until crispy.",
"4. Serve with vinegar and cucumber."
]
},
{
"id": "recipe_ph_072",
"type": "recipe",
"title": "Corned Beef with Cabbage",
"author": "Canned Classic",
"image_url": "https://images.unsplash.com/photo-1611080775923-d3a7776d655f?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 260,
"protein": 14,
"carbs": 10,
"fat": 18,
"ingredients": [
"1 can Corned Beef",
"1/4 head Cabbage, shredded",
"Onion & Garlic",
"Oil"
],
"instructions": [
"1. Sauté garlic and onion.",
"2. Add corned beef and cook for 3 mins.",
"3. Add cabbage and stir fry until wilted.",
"4. Serve with rice."
]
},
{
"id": "recipe_ph_073",
"type": "recipe",
"title": "Tokwa't Kangkong w/ Oyster Sauce",
"author": "Healthy Budget",
"image_url": "https://images.unsplash.com/photo-1518133835878-5a93cc3f89e5?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 160,
"protein": 10,
"carbs": 12,
"fat": 8,
"ingredients": [
"1 bundle Kangkong",
"2 blocks Tofu, fried",
"Oyster Sauce",
"Garlic"
],
"instructions": [
"1. Sauté garlic.",
"2. Add kangkong stalks and leaves.",
"3. Add fried tofu.",
"4. Season with oyster sauce."
]
},
{
"id": "recipe_ph_074",
"type": "recipe",
"title": "Lugaw with Egg (Rice Porridge)",
"author": "Comfort Food",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 220,
"protein": 8,
"carbs": 40,
"fat": 4,
"ingredients": [
"1 cup Rice",
"Ginger strips",
"Garlic",
"Chicken broth cube",
"Hard boiled egg"
],
"instructions": [
"1. Sauté ginger and garlic.",
"2. Add rice and sauté.",
"3. Add plenty of water and chicken cube.",
"4. Simmer until rice breaks down. Top with egg and toasted garlic."
]
},
{
"id": "recipe_ph_075",
"type": "recipe",
"title": "Pork Chao Fan (Fried Rice)",
"author": "Chinese-Pinoy",
"image_url": "https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 400,
"protein": 15,
"carbs": 60,
"fat": 12,
"ingredients": [
"3 cups Rice",
"100g Ground Pork",
"Spring Onions",
"Soy Sauce",
"Egg (optional)"
],
"instructions": [
"1. Sauté ground pork until brown.",
"2. Add cold rice and mix well.",
"3. Season with soy sauce and stir fry.",
"4. Mix in spring onions and scrambled egg."
]
},
{
"id": "recipe_ph_076",
"type": "recipe",
"title": "Paksiw na Pata ng Baboy (Trotters)",
"author": "Visayan Dish",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "60 mins",
"calories": 350,
"protein": 20,
"carbs": 15,
"fat": 25,
"ingredients": [
"500g Pork Pata (sliced)",
"Banana Blossoms (dried)",
"Vinegar & Soy Sauce",
"Sugar (Brown)",
"Laurel & Peppercorns"
],
"instructions": [
"1. Put pata, vinegar, soy sauce, garlic, and spices in a pot.",
"2. Boil without stirring.",
"3. Add water and simmer for 45-60 mins until tender.",
"4. Add banana blossoms and sugar."
]
},
{
"id": "recipe_ph_077",
"type": "recipe",
"title": "Lumpiang Shanghai (Budget - Kalabasa)",
"author": "Party Staple",
"image_url": "https://images.unsplash.com/photo-1605333396919-612501d543e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 180,
"protein": 6,
"carbs": 15,
"fat": 10,
"ingredients": [
"150g Ground Pork",
"1 cup Grated Squash (extender)",
"1 Carrot, grated",
"Onion & Garlic",
"Lumpia Wrappers"
],
"instructions": [
"1. Mix pork, squash, carrots, and spices.",
"2. Wrap in lumpia wrappers (thin rolls).",
"3. Fry until golden brown."
]
},
{
"id": "recipe_ph_078",
"type": "recipe",
"title": "Fish Cardillo",
"author": "Leftover King",
"image_url": "https://images.unsplash.com/photo-1583563964402-4638c4ba153a?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 240,
"protein": 22,
"carbs": 5,
"fat": 12,
"ingredients": [
"2 Fried Fish",
"2 Eggs, beaten",
"Tomatoes & Onion",
"Water"
],
"instructions": [
"1. Sauté tomatoes and onions.",
"2. Add water and bring to boil.",
"3. Add fried fish.",
"4. Slowly pour egg to form ribbons."
]
},
{
"id": "recipe_ph_079",
"type": "recipe",
"title": "Chicken Afritada (Budget)",
"author": "Tomato Stew",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 18,
"carbs": 20,
"fat": 12,
"ingredients": [
"300g Chicken (bony parts)",
"Tomato Sauce",
"Potato & Carrots, cubed",
"Bell Pepper",
"Patis"
],
"instructions": [
"1. Sauté garlic, onion, and chicken.",
"2. Add tomato sauce and water.",
"3. Add potatoes and carrots.",
"4. Simmer until sauce thickens and chicken is cooked."
]
},
{
"id": "recipe_ph_080",
"type": "recipe",
"title": "Dinuguan (Budget - Pork Mask)",
"author": "Blood Stew",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 260,
"protein": 20,
"carbs": 5,
"fat": 18,
"ingredients": [
"250g Pork Maskara (Face), boiled/chopped",
"1 cup Pork Blood",
"Vinegar",
"Green Chili (Siling Haba)",
"Garlic & Onion"
],
"instructions": [
"1. Sauté aromatics and pork.",
"2. Pour vinegar and simmer (don't stir).",
"3. Add pork blood (stir continuously to prevent lumps).",
"4. Add chilies and simmer."
]
},
{
"id": "recipe_ph_081",
"type": "recipe",
"title": "Bicol Express (Budget - Sitaw)",
"author": "Spicy Coconut",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 240,
"protein": 10,
"carbs": 12,
"fat": 18,
"ingredients": [
"150g Pork bits",
"2 cups Sitaw (String Beans), chopped",
"Coconut Milk",
"Bagoong Alamang",
"Chilies"
],
"instructions": [
"1. Sauté garlic, onion, and pork.",
"2. Add bagoong and chilies.",
"3. Pour coconut milk and bring to boil.",
"4. Add sitaw and cook until tender."
]
},
{
"id": "recipe_ph_082",
"type": "recipe",
"title": "Escabeche (Sweet & Sour Tilapia)",
"author": "Festive Fish",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 260,
"protein": 22,
"carbs": 25,
"fat": 10,
"ingredients": [
"1 large Tilapia, fried",
"Ginger strips",
"Vinegar & Sugar",
"Bell Pepper & Carrots",
"Ketchup"
],
"instructions": [
"1. Make sauce: Sauté ginger, veggies. Add vinegar, sugar, ketchup, water.",
"2. Thicken with cornstarch slurry.",
"3. Pour sauce over fried fish."
]
},
{
"id": "recipe_ph_083",
"type": "recipe",
"title": "Sardinas with Upo",
"author": "Simple Stew",
"image_url": "https://images.unsplash.com/photo-1534939561126-855b8675edd7?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 14,
"carbs": 10,
"fat": 8,
"ingredients": [
"1 can Sardines",
"1 small Upo (Bottle Gourd), sliced",
"Garlic & Onion",
"Water"
],
"instructions": [
"1. Sauté garlic and onion.",
"2. Add sardines and water.",
"3. Add upo slices and simmer until soft."
]
},
{
"id": "recipe_ph_084",
"type": "recipe",
"title": "Tocilog (Budget Tocino)",
"author": "Sweet Pork",
"image_url": "https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 450,
"protein": 18,
"carbs": 60,
"fat": 15,
"ingredients": [
"200g Pork slices",
"Marinade: Sugar, Pineapple Juice, Ketchup, Salt",
"Fried Rice",
"Egg"
],
"instructions": [
"1. Marinate pork for at least an hour.",
"2. Boil pork in marinade until water evaporates.",
"3. Fry in oil until caramelized.",
"4. Serve with rice and egg."
]
},
{
"id": "recipe_ph_085",
"type": "recipe",
"title": "Pancit Bihon (Budget)",
"author": "Fiesta Food",
"image_url": "https://images.unsplash.com/photo-1612927601601-6638404737ce?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 320,
"protein": 10,
"carbs": 50,
"fat": 8,
"ingredients": [
"200g Bihon Noodles",
"Soy Sauce",
"Cabbage & Carrots",
"Kikiam or Fishballs (sliced)",
"Calamansi"
],
"instructions": [
"1. Sauté kikiam and veggies.",
"2. Add soy sauce and water/broth.",
"3. Add bihon and cook until liquid is absorbed."
]
},
{
"id": "recipe_ph_086",
"type": "recipe",
"title": "Adobong Pusit (Small Squid)",
"author": "Seafood Black",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 18,
"carbs": 5,
"fat": 8,
"ingredients": [
"250g Small Squid",
"Vinegar & Soy Sauce",
"Garlic & Onion",
"Green Chili"
],
"instructions": [
"1. Sauté garlic and onion.",
"2. Add squid, vinegar, and soy sauce.",
"3. Cook quickly (3-5 mins) to prevent rubbery texture."
]
},
{
"id": "recipe_ph_087",
"type": "recipe",
"title": "Hotsilog (Hotdog)",
"author": "Kids Favorite",
"image_url": "https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 400,
"protein": 12,
"carbs": 50,
"fat": 18,
"ingredients": [
"2 Red Hotdogs (diagonal slit)",
"Garlic Fried Rice",
"Sunny Side Up Egg"
],
"instructions": [
"1. Fry hotdogs.",
"2. Serve with sinangag and egg."
]
},
{
"id": "recipe_ph_088",
"type": "recipe",
"title": "Laing (Tinned/Dried)",
"author": "Bicol Express",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 250,
"protein": 8,
"carbs": 12,
"fat": 20,
"ingredients": [
"Dried Taro Leaves (Gabi)",
"Coconut Milk",
"Ginger & Chili",
"Bagoong",
"Pork fat (optional)"
],
"instructions": [
"1. Combine coconut milk, ginger, bagoong, and chili in pot.",
"2. Bring to boil.",
"3. Add dried leaves. Do not stir for 15 mins.",
"4. Simmer until creamy."
]
},
{
"id": "recipe_ph_089",
"type": "recipe",
"title": "Spam/Luncheon Meat & Egg",
"author": "Lazy Meal",
"image_url": "https://images.unsplash.com/photo-1546069901-ba9599a7e63c?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 350,
"protein": 15,
"carbs": 2,
"fat": 30,
"ingredients": [
"1/2 can Luncheon Meat, sliced",
"2 Eggs",
"Ketchup"
],
"instructions": [
"1. Fry luncheon meat slices until crispy.",
"2. Fry eggs.",
"3. Serve hot."
]
},
{
"id": "recipe_ph_090",
"type": "recipe",
"title": "Batchoy (Instant w/ Egg)",
"author": "Noodle Fix",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 300,
"protein": 8,
"carbs": 40,
"fat": 12,
"ingredients": [
"1 pack Instant La Paz Batchoy",
"1 Raw Egg",
"Chicharon bits (crushed)",
"Spring Onions"
],
"instructions": [
"1. Cook noodles in boiling water.",
"2. Add seasoning.",
"3. Crack egg into hot soup (poach it).",
"4. Top with chicharon."
]
},
{
"id": "recipe_ph_091",
"type": "recipe",
"title": "Ginataang Puso ng Saging",
"author": "Veggie Coco",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 220,
"protein": 4,
"carbs": 18,
"fat": 16,
"ingredients": [
"1 Banana Heart, sliced and sap removed",
"Coconut Milk",
"Vinegar",
"Green Chili"
],
"instructions": [
"1. Sauté garlic and onion.",
"2. Add banana heart.",
"3. Add coconut milk and vinegar.",
"4. Simmer until sauce reduces."
]
},
{
"id": "recipe_ph_092",
"type": "recipe",
"title": "Salted Egg Salad (Ensalada)",
"author": "Best Side",
"image_url": "https://images.unsplash.com/photo-1525351484163-7529414344d8?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 140,
"protein": 7,
"carbs": 5,
"fat": 10,
"ingredients": [
"2 Salted Eggs",
"2 Tomatoes",
"1 Onion",
"Cilantro/Wansoy (optional)"
],
"instructions": [
"1. Chop eggs, tomatoes, and onion.",
"2. Mix together.",
"3. Serve with grilled fish or meat."
]
},
{
"id": "recipe_ph_093",
"type": "recipe",
"title": "Bangus Sisig",
"author": "Fish Pulutan",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 220,
"protein": 20,
"carbs": 5,
"fat": 14,
"ingredients": [
"1 Bangus (fry and flake the meat)",
"Onion, chopped",
"Green Chili",
"Mayonnaise",
"Liquid Seasoning"
],
"instructions": [
"1. Fry bangus and remove bones/flake meat.",
"2. Sauté onion and chilies.",
"3. Add fish flakes.",
"4. Season and mix with mayo."
]
},
{
"id": "recipe_ph_094",
"type": "recipe",
"title": "Adobong Itlog (Quail or Chicken)",
"author": "Egg Adobo",
"image_url": "https://images.unsplash.com/photo-1525351484163-7529414344d8?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 160,
"protein": 12,
"carbs": 2,
"fat": 10,
"ingredients": [
"6 Boiled Chicken Eggs or 20 Quail Eggs",
"Soy Sauce",
"Vinegar",
"Garlic & Laurel"
],
"instructions": [
"1. Sauté garlic.",
"2. Add boiled eggs (peeled).",
"3. Add soy sauce, vinegar, and water.",
"4. Simmer until eggs absorb color."
]
},
{
"id": "recipe_ph_095",
"type": "recipe",
"title": "Ginisang Kalabasa (Sautéed Squash)",
"author": "Healthy Eyes",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 120,
"protein": 4,
"carbs": 18,
"fat": 5,
"ingredients": [
"1/2 Squash, cubed",
"Shrimp paste (Alamang) or Pork bits",
"Garlic & Onion",
"Water"
],
"instructions": [
"1. Sauté garlic, onion, and meat.",
"2. Add squash and sauté.",
"3. Add water and simmer until soft."
]
},
{
"id": "recipe_ph_096",
"type": "recipe",
"title": "Pork BBQ (Street Style)",
"author": "Grill Master",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 200,
"protein": 18,
"carbs": 10,
"fat": 10,
"ingredients": [
"Pork slices (Kasim)",
"Marinade: Soy Sauce, Banana Ketchup, Calamansi, Sprite",
"Bamboo Skewers"
],
"instructions": [
"1. Marinate pork overnight.",
"2. Skewer the meat.",
"3. Grill and baste with leftover marinade."
]
},
{
"id": "recipe_ph_097",
"type": "recipe",
"title": "Munggo with Chicharon",
"author": "Friday Special",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 16,
"carbs": 30,
"fat": 12,
"ingredients": [
"Boiled Mung Beans",
"Chicharon (crushed)",
"Tinapa flakes",
"Malunggay"
],
"instructions": [
"1. Sauté garlic, onion, and tomato.",
"2. Add boiled munggo and water.",
"3. Simmer and top with chicharon and malunggay."
]
},
{
"id": "recipe_ph_098",
"type": "recipe",
"title": "Ginataang Tilapia",
"author": "Creamy Fish",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 300,
"protein": 22,
"carbs": 5,
"fat": 20,
"ingredients": [
"2 Tilapia",
"Coconut Milk",
"Mustasa (Mustard Leaves)",
"Ginger & Chili"
],
"instructions": [
"1. Arrange fish and ingredients in pan.",
"2. Pour coconut milk.",
"3. Simmer until fish is cooked and sauce thickens."
]
},
{
"id": "recipe_ph_099",
"type": "recipe",
"title": "Isaw (Chicken Intestine)",
"author": "Street King",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 150,
"protein": 10,
"carbs": 2,
"fat": 10,
"ingredients": [
"Cleaned Chicken Intestines (boiled)",
"Ketchup & Soy Sauce Marinade",
"Vinegar Dip"
],
"instructions": [
"1. Boil intestines with ginger to remove smell.",
"2. Skewer and grill.",
"3. Dip in spicy vinegar."
]
},
{
"id": "recipe_ph_100",
"type": "recipe",
"title": "Lechon Paksiw (Leftover)",
"author": "Recycle Chef",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 350,
"protein": 20,
"carbs": 15,
"fat": 25,
"ingredients": [
"Leftover Lechon or Roast Pork",
"Liver Spread (Mang Tomas)",
"Vinegar",
"Sugar"
],
"instructions": [
"1. Put leftover meat in pot.",
"2. Add liver sauce, vinegar, and sugar.",
"3. Simmer until meat is very tender."
]
}
,
{
"id": "recipe_ph_101",
"type": "recipe",
"title": "Tinolang Tahong (Mussel Soup)",
"author": "Seafood Saver",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 140,
"protein": 12,
"carbs": 5,
"fat": 4,
"ingredients": [
"1/2 kg Tahong (Mussels), cleaned",
"Ginger, sliced",
"Malunggay leaves",
"Siling Labuyo (Chili leaves or fruit)",
"Water"
],
"instructions": [
"1. Sauté ginger and onion until fragrant.",
"2. Add mussels and sauté briefly.",
"3. Add water and boil until shells open.",
"4. Add malunggay and season with salt."
]
},
{
"id": "recipe_ph_102",
"type": "recipe",
"title": "Budget Chopsuey (Chicken Liver)",
"author": "Veggie Mix",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 210,
"protein": 15,
"carbs": 12,
"fat": 10,
"ingredients": [
"Mixed Veggies (Cabbage, Carrots, Sayote, Baguio Beans)",
"150g Chicken Liver & Gizzard",
"Oyster Sauce",
"Cornstarch (thickener)",
"Garlic & Onion"
],
"instructions": [
"1. Sauté liver and gizzard until cooked.",
"2. Add hard vegetables (carrots, sayote, beans).",
"3. Add water, oyster sauce, and simmer.",
"4. Add cabbage and thicken sauce with cornstarch."
]
},
{
"id": "recipe_ph_103",
"type": "recipe",
"title": "Sinigang na Buto-buto (Pork Bones)",
"author": "Soup Classic",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 280,
"protein": 18,
"carbs": 8,
"fat": 15,
"ingredients": [
"500g Pork Bones (Buto-buto)",
"Sinigang Mix (Tamarind)",
"Kangkong & Radish",
"Tomato & Onion",
"Gabi (Taro) for thick soup"
],
"instructions": [
"1. Boil bones with onion and tomato until tender (45 mins).",
"2. Add gabi and cook until soft/mashed.",
"3. Add radish and sinigang mix.",
"4. Turn off heat and add kangkong."
]
},
{
"id": "recipe_ph_104",
"type": "recipe",
"title": "Adobong Atay at Balunbalunan",
"author": "Offal Delight",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 190,
"protein": 24,
"carbs": 4,
"fat": 8,
"ingredients": [
"1/2 kg Chicken Liver & Gizzard",
"Soy Sauce",
"Vinegar",
"Garlic & Laurel",
"Peppercorns"
],
"instructions": [
"1. Sauté garlic and gizzards first (they take longer).",
"2. Add liver, soy sauce, and vinegar.",
"3. Simmer until sauce reduces and meat is tender.",
"4. Top with fried garlic."
]
},
{
"id": "recipe_ph_105",
"type": "recipe",
"title": "Chicken Pastil (Rice Topping)",
"author": "Mindanao Flavor",
"image_url": "https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 350,
"protein": 15,
"carbs": 50,
"fat": 10,
"ingredients": [
"2 Chicken Breasts, boiled & shredded",
"Soy Sauce",
"Turmeric & Ginger",
"Garlic & Onion",
"Rice"
],
"instructions": [
"1. Sauté garlic, onion, and turmeric.",
"2. Add shredded chicken and soy sauce.",
"3. Cook until dry and oily (preservable).",
"4. Serve on top of steamed rice wrapped in banana leaf."
]
},
{
"id": "recipe_ph_106",
"type": "recipe",
"title": "Lomi (Budget Egg Noodles)",
"author": "Batangas Style",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 320,
"protein": 12,
"carbs": 45,
"fat": 8,
"ingredients": [
"500g Fresh Miki Noodles",
"Liver spread (optional thickener)",
"Cassava starch (thickener)",
"Beaten Eggs",
"Kikiam/Fishballs"
],
"instructions": [
"1. Boil broth with kikiam.",
"2. Add noodles and cook.",
"3. Thicken soup with starch.",
"4. Stir in beaten eggs and season."
]
},
{
"id": "recipe_ph_107",
"type": "recipe",
"title": "Tortang Giniling (Ground Pork Omelet)",
"author": "Home Comfort",
"image_url": "https://images.unsplash.com/photo-1525351484163-7529414344d8?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 250,
"protein": 15,
"carbs": 5,
"fat": 18,
"ingredients": [
"150g Ground Pork",
"3 Eggs, beaten",
"Potato, cubed small",
"Onion & Garlic",
"Tomato"
],
"instructions": [
"1. Sauté garlic, onion, tomato, pork, and potatoes.",
"2. Pour the sautéed mixture into the beaten eggs.",
"3. Fry as one large omelet or small patties."
]
},
{
"id": "recipe_ph_108",
"type": "recipe",
"title": "Papaitan (Budget Beef Innards)",
"author": "Bitter Soup",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "60 mins",
"calories": 220,
"protein": 25,
"carbs": 2,
"fat": 12,
"ingredients": [
"1/2 kg Beef Innards (Tripe, Intestine)",
"Bile (Papait) or Ampalaya leaves",
"Ginger, Garlic, Onion",
"Calamansi"
],
"instructions": [
"1. Boil innards with ginger until tender (discard first water).",
"2. Sauté aromatics and chopped innards.",
"3. Add water and simmer. Add bile/papait sparingly.",
"4. Season with calamansi."
]
},
{
"id": "recipe_ph_109",
"type": "recipe",
"title": "Bopis (Heart & Lungs)",
"author": "Spicy Pulutan",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 200,
"protein": 20,
"carbs": 5,
"fat": 12,
"ingredients": [
"1/2 kg Pork Heart/Lungs, minced",
"Annatto oil (Atsuete)",
"Vinegar",
"Chili & Bell Pepper",
"Radish (extender)"
],
"instructions": [
"1. Sauté garlic and onion in atsuete oil.",
"2. Add minced meat and vinegar. Simmer.",
"3. Add chilies, peppers, and cubed radish.",
"4. Cook until dry."
]
},
{
"id": "recipe_ph_110",
"type": "recipe",
"title": "Carinderia Menudo",
"author": "Fiesta Budget",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 260,
"protein": 15,
"carbs": 20,
"fat": 12,
"ingredients": [
"250g Pork Kasim, cubed",
"2 Hotdogs, sliced",
"Liver spread",
"Carrots & Potatoes (lots)",
"Tomato Sauce"
],
"instructions": [
"1. Sauté pork and hotdogs.",
"2. Add tomato sauce and water.",
"3. Add potatoes, carrots, and liver spread.",
"4. Simmer until sauce thickens."
]
},
{
"id": "recipe_ph_111",
"type": "recipe",
"title": "Kalderetang Manok",
"author": "Spicy Chicken",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 290,
"protein": 20,
"carbs": 15,
"fat": 14,
"ingredients": [
"1/2 kg Chicken",
"Tomato Sauce",
"Liver Spread",
"Potatoes & Bell Pepper",
"Chili"
],
"instructions": [
"1. Fry chicken and set aside.",
"2. Sauté aromatics, add chicken back.",
"3. Add tomato sauce, water, and veggies.",
"4. Stir in liver spread and chili for heat."
]
},
{
"id": "recipe_ph_112",
"type": "recipe",
"title": "Embutido (Budget Steam Loaf)",
"author": "Holiday Everyday",
"image_url": "https://images.unsplash.com/photo-1605333396919-612501d543e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "50 mins",
"calories": 220,
"protein": 12,
"carbs": 10,
"fat": 14,
"ingredients": [
"250g Ground Pork",
"Breadcrumbs/Flour (extender)",
"Carrots & Raisins",
"Eggs (binder)",
"Hotdog (center)"
],
"instructions": [
"1. Mix all ingredients except hotdog.",
"2. Spread on foil, place hotdog in center, and roll.",
"3. Steam for 45 mins. Can be fried after steaming."
]
},
{
"id": "recipe_ph_113",
"type": "recipe",
"title": "Paksiw na Bangus",
"author": "Vinegar Fish",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 240,
"protein": 25,
"carbs": 5,
"fat": 12,
"ingredients": [
"1 Bangus (Milkfish), sliced",
"Vinegar",
"Ginger, Garlic, Onion",
"Eggplant & Ampalaya",
"Siling Haba"
],
"instructions": [
"1. Arrange veggies and fish in pot.",
"2. Add crushed ginger, garlic, and vinegar.",
"3. Cover and simmer. Add a little oil before serving."
]
},
{
"id": "recipe_ph_114",
"type": "recipe",
"title": "Ginataang Tulingan",
"author": "Coco Fish",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 310,
"protein": 28,
"carbs": 6,
"fat": 20,
"ingredients": [
"2 pcs Tulingan (Mackerel Tuna)",
"Coconut Milk (Gata)",
"Vinegar (to remove fishiness)",
"Eggplant",
"Ginger"
],
"instructions": [
"1. Simmer fish in a little vinegar and ginger first.",
"2. Add coconut milk and bring to boil.",
"3. Add eggplant and cook until oil renders."
]
},
{
"id": "recipe_ph_115",
"type": "recipe",
"title": "Sinaing na Tulingan",
"author": "Batangas Claypot",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "120 mins",
"calories": 180,
"protein": 30,
"carbs": 0,
"fat": 6,
"ingredients": [
"Tulingan Fish",
"Dried Kamias (Bilimbi)",
"Pork Fat (optional)",
"Water",
"Salt"
],
"instructions": [
"1. Clean fish and remove tail/gills.",
"2. Arrange in pot with dried kamias and pork fat.",
"3. Slow cook on low heat for hours until bones are soft."
]
},
{
"id": "recipe_ph_116",
"type": "recipe",
"title": "Ginataang Santol",
"author": "Sour Creamy",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 240,
"protein": 8,
"carbs": 15,
"fat": 18,
"ingredients": [
"3 cups Grated Santol (Cotton Fruit)",
"Coconut Milk",
"Shrimp Paste (Bagoong)",
"Chili",
"Pork bits"
],
"instructions": [
"1. Sauté garlic, onion, and pork.",
"2. Add grated santol and bagoong.",
"3. Pour coconut milk and chilies.",
"4. Simmer until dry/oily."
]
},
{
"id": "recipe_ph_117",
"type": "recipe",
"title": "Ensaladang Mangga (Mango Salad)",
"author": "Appetizer King",
"image_url": "https://images.unsplash.com/photo-1525351484163-7529414344d8?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 90,
"protein": 1,
"carbs": 20,
"fat": 0,
"ingredients": [
"2 Green Mangoes, chopped/julienned",
"2 Tomatoes, diced",
"1 Onion, chopped",
"Bagoong Alamang"
],
"instructions": [
"1. Toss mangoes, tomatoes, and onions.",
"2. Top with bagoong alamang.",
"3. Serve with fried fish."
]
},
{
"id": "recipe_ph_118",
"type": "recipe",
"title": "Laswa (Ilonggo Vegetable Soup)",
"author": "Healthy Boil",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 80,
"protein": 4,
"carbs": 14,
"fat": 1,
"ingredients": [
"Mixed local veggies (Squash, Okra, Patola, Malunggay)",
"Shrimp or Dried Fish (subrek)",
"Water",
"Salt"
],
"instructions": [
"1. Boil water with shrimp/fish.",
"2. Add vegetables from hardest to softest (Squash -> Okra -> Greens).",
"3. Season with salt. Do not overcook."
]
},
{
"id": "recipe_ph_119",
"type": "recipe",
"title": "Dinengdeng (Ilocano Veggie Soup)",
"author": "North Flavor",
"image_url": "https://images.unsplash.com/photo-1534939561126-855b8675edd7?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 100,
"protein": 10,
"carbs": 12,
"fat": 2,
"ingredients": [
"Bagoong Monamon (Fish Paste)",
"Fried Fish or Grilled Fish",
"String Beans, Squash blossoms, Malunggay",
"Bamboo Shoots (Labong)"
],
"instructions": [
"1. Boil water with bagoong sauce (strained).",
"2. Add grilled/fried fish for flavor.",
"3. Add vegetables and cook until tender."
]
},
{
"id": "recipe_ph_120",
"type": "recipe",
"title": "Pinaputok na Tilapia",
"author": "Stuffed Fish",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 250,
"protein": 24,
"carbs": 5,
"fat": 15,
"ingredients": [
"1 large Tilapia",
"Tomatoes & Onions, chopped",
"Ginger, minced",
"Foil"
],
"instructions": [
"1. Slit the fish back.",
"2. Stuff cavity with mixed tomatoes, onions, and ginger.",
"3. Wrap in foil.",
"4. Grill or fry until cooked in its own juice."
]
},
{
"id": "recipe_ph_121",
"type": "recipe",
"title": "Steamed Okra & Talong with Bagoong",
"author": "Simple Side",
"image_url": "https://images.unsplash.com/photo-1615485925763-8678638d4c2b?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 60,
"protein": 2,
"carbs": 12,
"fat": 0,
"ingredients": [
"10 pcs Okra",
"2 Eggplants",
"Bagoong Isda/Alamang",
"Calamansi"
],
"instructions": [
"1. Steam okra and eggplant until soft.",
"2. Serve with a side dip of bagoong and calamansi."
]
},
{
"id": "recipe_ph_122",
"type": "recipe",
"title": "Pancit Miki Bihon",
"author": "Noodle Mix",
"image_url": "https://images.unsplash.com/photo-1612927601601-6638404737ce?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 350,
"protein": 12,
"carbs": 50,
"fat": 10,
"ingredients": [
"100g Bihon + 100g Miki Noodles",
"Soy Sauce & Oyster Sauce",
"Chicken liver or Pork bits",
"Cabbage & Carrots"
],
"instructions": [
"1. Sauté meat and veggies.",
"2. Add broth and seasonings.",
"3. Add bihon first, then miki.",
"4. Cook until liquid is absorbed."
]
},
{
"id": "recipe_ph_123",
"type": "recipe",
"title": "Pancit Palabok (Budget)",
"author": "Orange Sauce",
"image_url": "https://images.unsplash.com/photo-1612927601601-6638404737ce?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 380,
"protein": 10,
"carbs": 60,
"fat": 12,
"ingredients": [
"Bihon Noodles",
"Sauce: Annatto water, Flour/Cornstarch, Shrimp Cube",
"Toppings: Chicharon, Tinapa flakes, Boiled Egg"
],
"instructions": [
"1. Boil noodles.",
"2. Cook sauce until thick and orange.",
"3. Pour sauce over noodles.",
"4. Top generously with crushed chicharon and tinapa."
]
},
{
"id": "recipe_ph_124",
"type": "recipe",
"title": "Turon (Banana Spring Roll)",
"author": "Street Sweet",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 200,
"protein": 1,
"carbs": 35,
"fat": 8,
"ingredients": [
"Saba Bananas, sliced lengthwise",
"Lumpia Wrapper",
"Brown Sugar",
"Jackfruit (Langka) - optional"
],
"instructions": [
"1. Roll banana slice in brown sugar.",
"2. Place on wrapper, add langka, and roll.",
"3. Fry in oil with sugar to caramelize coating."
]
},
{
"id": "recipe_ph_125",
"type": "recipe",
"title": "Ginataang Bilo-bilo",
"author": "Dessert Soup",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 350,
"protein": 2,
"carbs": 60,
"fat": 15,
"ingredients": [
"Glutinous Rice Balls (Bilo-bilo)",
"Coconut Milk",
"Sago & Jackfruit",
"Sweet Potato & Banana cubes",
"Sugar"
],
"instructions": [
"1. Boil water and coconut milk.",
"2. Add root crops and bananas.",
"3. Add rice balls (they float when cooked).",
"4. Sweeten with sugar."
]
},
{
"id": "recipe_ph_126",
"type": "recipe",
"title": "Goto (Beef Tripe Porridge)",
"author": "Night Market",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 280,
"protein": 15,
"carbs": 40,
"fat": 8,
"ingredients": [
"1 cup Rice",
"250g Beef Tripe (Tuwalya), cleaned & boiled",
"Ginger & Garlic",
"Beef cube",
"Calamansi"
],
"instructions": [
"1. Sauté ginger, garlic, and tripe.",
"2. Add rice and water.",
"3. Simmer until rice is porridge consistency and tripe is tender.",
"4. Serve with toasted garlic and calamansi."
]
},
{
"id": "recipe_ph_127",
"type": "recipe",
"title": "Beef Mami (Budget)",
"author": "Noodle House",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 300,
"protein": 15,
"carbs": 45,
"fat": 8,
"ingredients": [
"Miki Noodles",
"Beef broth (cubes)",
"Beef trimmings or Brisket",
"Boiled Egg",
"Cabbage"
],
"instructions": [
"1. Boil beef until tender to make broth.",
"2. Blanch noodles.",
"3. Pour hot broth over noodles.",
"4. Top with beef slices, egg, and cabbage."
]
},
{
"id": "recipe_ph_128",
"type": "recipe",
"title": "Beef Pares (Budget)",
"author": "Street Pares",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "60 mins",
"calories": 400,
"protein": 25,
"carbs": 50,
"fat": 15,
"ingredients": [
"500g Beef Brisket/Tendon cubes",
"Soy Sauce, Sugar, Star Anise",
"Ginger & Garlic",
"Cornstarch (thickener)",
"Fried Rice"
],
"instructions": [
"1. Sauté aromatics and beef.",
"2. Add water, soy sauce, sugar, and anise. Simmer until tender.",
"3. Thicken sauce with cornstarch.",
"4. Serve with garlic rice and clear soup."
]
},
{
"id": "recipe_ph_129",
"type": "recipe",
"title": "Adobong Mani (Fried Peanuts)",
"author": "Street Snack",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 500,
"protein": 20,
"carbs": 15,
"fat": 40,
"ingredients": [
"2 cups Raw Peanuts (Skin on)",
"Lots of Garlic slices",
"Oil",
"Salt"
],
"instructions": [
"1. Heat oil and fry peanuts with garlic on low heat.",
"2. Stir constantly to prevent burning.",
"3. Drain and sprinkle with salt."
]
},
{
"id": "recipe_ph_130",
"type": "recipe",
"title": "Tokwa't Mushroom (Oyster Sauce)",
"author": "Vegan Option",
"image_url": "https://images.unsplash.com/photo-1518133835878-5a93cc3f89e5?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 14,
"carbs": 10,
"fat": 10,
"ingredients": [
"2 blocks Tofu, fried & cubed",
"1 can Mushrooms (pieces & stems)",
"Oyster Sauce",
"Green Onions"
],
"instructions": [
"1. Sauté garlic and onion.",
"2. Add mushrooms and tofu.",
"3. Add oyster sauce and a splash of water.",
"4. Simmer until sauce coats the tofu."
]
},
{
"id": "recipe_ph_131",
"type": "recipe",
"title": "Ginataang Kalabasa (No Meat)",
"author": "Pure Veggie",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 3,
"carbs": 25,
"fat": 12,
"ingredients": [
"Squash, cubed",
"Sitaw (String Beans)",
"Coconut Milk",
"Garlic & Onion",
"Salt"
],
"instructions": [
"1. Sauté garlic and onion.",
"2. Add squash and coconut milk.",
"3. Simmer until squash is soft.",
"4. Add sitaw and cook briefly."
]
},
{
"id": "recipe_ph_132",
"type": "recipe",
"title": "Spicy Dilis (Anchovies)",
"author": "Crunchy Side",
"image_url": "https://images.unsplash.com/photo-1512621776951-a57141f2eefd?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 150,
"protein": 15,
"carbs": 10,
"fat": 5,
"ingredients": [
"Dried Dilis",
"Sugar",
"Chili Labuyo",
"Oil",
"Ketchup (optional glaze)"
],
"instructions": [
"1. Fry dilis until crispy.",
"2. In a separate pan, melt sugar with a little oil and chili.",
"3. Toss dilis in the spicy glaze."
]
},
{
"id": "recipe_ph_133",
"type": "recipe",
"title": "Sizzling Hotdog",
"author": "Kid's Meal",
"image_url": "https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 280,
"protein": 8,
"carbs": 10,
"fat": 20,
"ingredients": [
"4 Red Hotdogs, sliced diagonally",
"Onion, chopped",
"Ketchup & Soy Sauce",
"Bell Pepper"
],
"instructions": [
"1. Fry hotdogs.",
"2. Sauté onions and peppers.",
"3. Add ketchup and soy sauce mix.",
"4. Toss hotdogs in sauce."
]
},
{
"id": "recipe_ph_134",
"type": "recipe",
"title": "Bistek Walastik (Corned Beef)",
"author": "Canned Twist",
"image_url": "https://images.unsplash.com/photo-1611080775923-d3a7776d655f?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 250,
"protein": 15,
"carbs": 8,
"fat": 16,
"ingredients": [
"1 can Corned Beef (chunky is better)",
"Onion Rings (White)",
"Potato wedges, fried",
"Soy Sauce & Calamansi"
],
"instructions": [
"1. Fry potatoes.",
"2. Sauté corned beef.",
"3. Add soy sauce and calamansi.",
"4. Top with raw onion rings and let steam."
]
},
{
"id": "recipe_ph_135",
"type": "recipe",
"title": "Sinampalukang Manok",
"author": "Sour Chicken",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 250,
"protein": 20,
"carbs": 5,
"fat": 12,
"ingredients": [
"1/2 kg Chicken cuts",
"Young Tamarind leaves (preferred) or Mix",
"Ginger & Onion",
"Siling Haba"
],
"instructions": [
"1. Sauté ginger, onion, and chicken.",
"2. Add water and bring to boil.",
"3. Add tamarind leaves/flowers or mix.",
"4. Simmer until sour and tasty."
]
},
{
"id": "recipe_ph_136",
"type": "recipe",
"title": "Fishball Soup",
"author": "Cart Soup",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 150,
"protein": 8,
"carbs": 15,
"fat": 5,
"ingredients": [
"1 pack Fishballs (flat ones)",
"Misua or Sotanghon",
"Spring Onions",
"Garlic",
"Soy Sauce"
],
"instructions": [
"1. Boil water with soy sauce and garlic.",
"2. Drop fishballs (halved).",
"3. Add noodles.",
"4. Garnish with spring onions."
]
},
{
"id": "recipe_ph_137",
"type": "recipe",
"title": "Arroz Valenciana (Budget)",
"author": "Fiesta Rice",
"image_url": "https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 350,
"protein": 15,
"carbs": 60,
"fat": 10,
"ingredients": [
"Glutinous Rice & Regular Rice Mix",
"Chicken liver/meat bits",
"Turmeric/Atsuete (color)",
"Bell Pepper & Raisins",
"Coco Milk (optional)"
],
"instructions": [
"1. Sauté meat and spices.",
"2. Add rice and coloring.",
"3. Add water/coco milk and simmer like paella.",
"4. Top with peppers and egg slices."
]
},
{
"id": "recipe_ph_138",
"type": "recipe",
"title": "Sotanghon Guisado (Chicken)",
"author": "Glass Noodles",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 280,
"protein": 12,
"carbs": 45,
"fat": 8,
"ingredients": [
"Sotanghon Noodles",
"Chicken flakes/shreds",
"Wood Ear Mushroom (Tenga ng Daga) - optional",
"Carrots & Cabbage",
"Annatto Oil"
],
"instructions": [
"1. Soak noodles.",
"2. Sauté garlic, onion, chicken, and mushrooms.",
"3. Add broth and annatto oil.",
"4. Add noodles and veggies. Cook until dry."
]
},
{
"id": "recipe_ph_139",
"type": "recipe",
"title": "Adobong Okra",
"author": "Slimy Good",
"image_url": "https://images.unsplash.com/photo-1615485925763-8678638d4c2b?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 90,
"protein": 2,
"carbs": 10,
"fat": 4,
"ingredients": [
"Okra, sliced diagonally",
"Soy Sauce",
"Vinegar",
"Garlic & Onion",
"Pork bits (optional)"
],
"instructions": [
"1. Sauté garlic and onion.",
"2. Add okra and stir fry.",
"3. Add soy sauce and vinegar.",
"4. Cook quickly to keep crunch."
]
},
{
"id": "recipe_ph_140",
"type": "recipe",
"title": "Ginisang Patola with Misua",
"author": "Soft Soup",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 120,
"protein": 5,
"carbs": 15,
"fat": 5,
"ingredients": [
"1 Patola (Luffa), peeled and sliced",
"Misua noodles",
"Ground Pork or Shrimp",
"Garlic & Onion"
],
"instructions": [
"1. Sauté garlic, onion, and meat.",
"2. Add water and boil.",
"3. Add patola (cooks fast).",
"4. Add misua last."
]
},
{
"id": "recipe_ph_141",
"type": "recipe",
"title": "Bangus Belly Steak",
"author": "Premium Cut",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 280,
"protein": 22,
"carbs": 5,
"fat": 20,
"ingredients": [
"Bangus Belly",
"Soy Sauce & Calamansi",
"Onion Rings",
"Garlic"
],
"instructions": [
"1. Fry bangus belly.",
"2. Sauté plenty of onions.",
"3. Add soy sauce and calamansi mixture.",
"4. Pour over fish."
]
},
{
"id": "recipe_ph_142",
"type": "recipe",
"title": "Relyenong Talong (Stuffed Eggplant)",
"author": "Eggplant Boat",
"image_url": "https://images.unsplash.com/photo-1615485925763-8678638d4c2b?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 200,
"protein": 12,
"carbs": 10,
"fat": 14,
"ingredients": [
"Large Eggplants",
"Ground Pork",
"Eggs",
"Onion & Garlic",
"Flour"
],
"instructions": [
"1. Boil eggplant slightly and slit open.",
"2. Sauté ground pork.",
"3. Stuff pork into eggplant.",
"4. Dip in egg and fry."
]
},
{
"id": "recipe_ph_143",
"type": "recipe",
"title": "Binagoongang Talong",
"author": "Savory Veg",
"image_url": "https://images.unsplash.com/photo-1615485925763-8678638d4c2b?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 150,
"protein": 5,
"carbs": 12,
"fat": 10,
"ingredients": [
"Eggplants, sliced",
"Bagoong Alamang (Sweet/Spicy)",
"Garlic & Onion",
"Vinegar"
],
"instructions": [
"1. Fry eggplant slices and set aside.",
"2. Sauté garlic, onion, and bagoong.",
"3. Toss eggplant in the sauce.",
"4. Simmer for a minute."
]
},
{
"id": "recipe_ph_144",
"type": "recipe",
"title": "Inihaw na Liempo",
"author": "Sunday BBQ",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 350,
"protein": 20,
"carbs": 5,
"fat": 28,
"ingredients": [
"Pork Belly (Liempo)",
"Soy Sauce & Calamansi",
"Garlic & Pepper",
"Banana Ketchup (baste)"
],
"instructions": [
"1. Marinate liempo overnight.",
"2. Grill over charcoal.",
"3. Baste with ketchup/oil mixture.",
"4. Chop into serving pieces."
]
},
{
"id": "recipe_ph_145",
"type": "recipe",
"title": "Lechon Kawali (Budget)",
"author": "Crispy Pork",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "50 mins",
"calories": 400,
"protein": 18,
"carbs": 0,
"fat": 35,
"ingredients": [
"Pork Belly (Small slab)",
"Salt",
"Water",
"Oil",
"Mang Tomas (Dip)"
],
"instructions": [
"1. Boil pork in salted water until tender. Dry completely.",
"2. Deep fry until skin blisters and meat is crispy.",
"3. Serve with liver sauce."
]
},
{
"id": "recipe_ph_146",
"type": "recipe",
"title": "KBL (Kadyos, Baboy, Langka)",
"author": "Ilonggo Soup",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "60 mins",
"calories": 300,
"protein": 20,
"carbs": 25,
"fat": 12,
"ingredients": [
"Pork Pata or Cubes",
"Kadyos (Pigeon Peas)",
"Unripe Jackfruit (Langka)",
"Batwan (souring agent)"
],
"instructions": [
"1. Boil pork until tender.",
"2. Add kadyos beans and cook.",
"3. Add langka cubes.",
"4. Sour with batwan (or sinigang mix if unavailable)."
]
},
{
"id": "recipe_ph_147",
"type": "recipe",
"title": "Pigar-Pigar (Budget)",
"author": "Dagupan Dish",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 280,
"protein": 20,
"carbs": 8,
"fat": 18,
"ingredients": [
"Beef or Carabeef slices",
"Cabbage",
"White Onions (plenty)",
"Soy Sauce"
],
"instructions": [
"1. Stir fry beef until brown.",
"2. Add onions and cabbage.",
"3. Season with salt and pepper.",
"4. Do not overcook veggies."
]
},
{
"id": "recipe_ph_148",
"type": "recipe",
"title": "Kaleskes (Pangasinan Stew)",
"author": "Innards Stew",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "60 mins",
"calories": 300,
"protein": 25,
"carbs": 5,
"fat": 20,
"ingredients": [
"Intestines/Innards",
"Pantry spices (star anise, vinegar)",
"Blood (optional)",
"Chili"
],
"instructions": [
"1. Thoroughly clean intestines.",
"2. Boil with spices until tender.",
"3. Serve the broth hot with chilies."
]
},
{
"id": "recipe_ph_149",
"type": "recipe",
"title": "Sago't Gulaman (Drink/Snack)",
"author": "Refresher",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 0,
"carbs": 45,
"fat": 0,
"ingredients": [
"Sago pearls (Tapioca)",
"Gulaman jelly cubes",
"Brown Sugar Syrup (Arnibal)",
"Water & Ice"
],
"instructions": [
"1. Boil sago.",
"2. Make jelly and cube it.",
"3. Make syrup: brown sugar + water + vanilla.",
"4. Mix all with ice water."
]
},
{
"id": "recipe_ph_150",
"type": "recipe",
"title": "Mais con Yelo",
"author": "Summer Cool",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 250,
"protein": 4,
"carbs": 40,
"fat": 6,
"ingredients": [
"Cream Style Corn or Kernels",
"Shaved Ice",
"Milk (Evaporated/Condensed)",
"Sugar/Cornflakes"
],
"instructions": [
"1. Put corn in a glass.",
"2. Fill with shaved ice.",
"3. Pour milk and sugar.",
"4. Top with cornflakes."
]
}
,
{
"id": "recipe_ph_151",
"type": "recipe",
"title": "Maruya (Banana Fritters)",
"author": "Pinoy Merienda",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 220,
"protein": 2,
"carbs": 40,
"fat": 8,
"ingredients": [
"Saba Bananas, mashed or sliced fan-style",
"Flour & Cornstarch",
"Egg & Milk",
"Sugar (for coating)"
],
"instructions": [
"1. Mix flour, egg, milk, and mashed bananas.",
"2. Fry until golden brown.",
"3. Roll in white sugar while hot."
]
},
{
"id": "recipe_ph_152",
"type": "recipe",
"title": "Maja Blanca (Coconut Pudding)",
"author": "Fiesta Dessert",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 3,
"carbs": 45,
"fat": 12,
"ingredients": [
"Coconut Milk",
"Cornstarch",
"Sugar",
"Corn Kernels",
"Cheese (topping)"
],
"instructions": [
"1. Dissolve cornstarch in coconut milk and sugar.",
"2. Cook on low heat while stirring until thick.",
"3. Add corn kernels.",
"4. Pour into tray, cool, and top with cheese."
]
},
{
"id": "recipe_ph_153",
"type": "recipe",
"title": "Biko (Sweet Sticky Rice)",
"author": "Kakanin Love",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 350,
"protein": 4,
"carbs": 65,
"fat": 10,
"ingredients": [
"Glutinous Rice (Malagkit)",
"Coconut Milk",
"Brown Sugar",
"Latik (Coconut curds)"
],
"instructions": [
"1. Cook sticky rice with water.",
"2. In a pan, thicken coconut milk and brown sugar (latik sauce).",
"3. Mix rice into the sauce and bake/cook until sticky.",
"4. Top with latik."
]
},
{
"id": "recipe_ph_154",
"type": "recipe",
"title": "Pork Steak (Pinoy Bistek)",
"author": "Savory Dinner",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 320,
"protein": 22,
"carbs": 8,
"fat": 20,
"ingredients": [
"Pork Chops or Slices",
"Soy Sauce & Calamansi",
"Onion Rings (White)",
"Black Pepper"
],
"instructions": [
"1. Marinate pork in soy sauce and calamansi.",
"2. Fry pork slices.",
"3. Sauté onions in the same pan.",
"4. Simmer pork in marinade until tender."
]
},
{
"id": "recipe_ph_155",
"type": "recipe",
"title": "Tortang Alamang (Shrimp Fritters)",
"author": "Seafood Side",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 15,
"carbs": 12,
"fat": 10,
"ingredients": [
"Fresh Alamang (Tiny Shrimp)",
"Eggs",
"Flour",
"Green Onions",
"Salt & Pepper"
],
"instructions": [
"1. Wash alamang thoroughly.",
"2. Mix with flour, eggs, onions, and seasoning.",
"3. Fry spoonfuls until crispy patties form."
]
},
{
"id": "recipe_ph_156",
"type": "recipe",
"title": "Ginisang Labanos (Radish)",
"author": "Veggie Dish",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 120,
"protein": 5,
"carbs": 8,
"fat": 6,
"ingredients": [
"White Radish (Labanos), sliced strips",
"Ground Pork or Shrimp",
"Garlic & Onion",
"Fish Sauce (Patis)"
],
"instructions": [
"1. Sauté garlic, onion, and meat.",
"2. Add radish strips.",
"3. Season with patis and cook until tender."
]
},
{
"id": "recipe_ph_157",
"type": "recipe",
"title": "Chicken Curry (Pinoy Budget)",
"author": "Spicy Coconut",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 300,
"protein": 18,
"carbs": 15,
"fat": 18,
"ingredients": [
"Chicken pieces",
"Curry Powder",
"Coconut Milk or Evaporated Milk",
"Potatoes & Carrots",
"Ginger"
],
"instructions": [
"1. Fry chicken and set aside.",
"2. Sauté ginger, aromatics, and veggies.",
"3. Add chicken and curry powder.",
"4. Pour milk and simmer until cooked."
]
},
{
"id": "recipe_ph_158",
"type": "recipe",
"title": "Kilawin Labanos (Radish Salad)",
"author": "Sour Side",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 80,
"protein": 1,
"carbs": 10,
"fat": 2,
"ingredients": [
"White Radish, thin strips",
"Vinegar",
"Onion & Ginger",
"Salt & Sugar",
"Chili"
],
"instructions": [
"1. Massage radish with salt and squeeze out water.",
"2. Mix with vinegar, sugar, onion, ginger, and chili.",
"3. Chill before serving."
]
},
{
"id": "recipe_ph_159",
"type": "recipe",
"title": "Pinangat na Isda (Sour Stew)",
"author": "Simple Fish",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 160,
"protein": 20,
"carbs": 5,
"fat": 5,
"ingredients": [
"Fish (Sapsap, Tilapia, or Hiwas)",
"Tomatoes & Kamias (Bilimbi)",
"Water",
"Patis"
],
"instructions": [
"1. Squeeze tomatoes and kamias in a pot.",
"2. Arrange fish on top.",
"3. Add water and simmer until sour and cooked."
]
},
{
"id": "recipe_ph_160",
"type": "recipe",
"title": "Fruit Salad (Budget)",
"author": "Holiday Dessert",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 280,
"protein": 4,
"carbs": 40,
"fat": 10,
"ingredients": [
"1 can Fruit Cocktail (drained)",
"1 pack All-purpose Cream",
"1/2 can Condensed Milk",
"Cheese cubes (optional)"
],
"instructions": [
"1. Mix cream and condensed milk.",
"2. Add fruit cocktail and cheese.",
"3. Chill overnight."
]
},
{
"id": "recipe_ph_161",
"type": "recipe",
"title": "Chicken Macaroni Salad",
"author": "Cold Pasta",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 320,
"protein": 12,
"carbs": 35,
"fat": 15,
"ingredients": [
"Macaroni Pasta",
"Chicken strips (boiled)",
"Mayonnaise",
"Carrots & Pineapple bits",
"Raisins"
],
"instructions": [
"1. Boil macaroni.",
"2. Mix chicken, mayo, carrots, pineapple, and raisins.",
"3. Toss with macaroni. Serve cold."
]
},
{
"id": "recipe_ph_162",
"type": "recipe",
"title": "Nilupak (Mashed Cassava)",
"author": "Native Snack",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 250,
"protein": 2,
"carbs": 45,
"fat": 8,
"ingredients": [
"Cassava (Kamoteng Kahoy), boiled",
"Condensed Milk",
"Butter/Margarine",
"Grated Coconut"
],
"instructions": [
"1. Mash boiled cassava until smooth.",
"2. Mix in condensed milk and butter.",
"3. Top with grated coconut or cheese."
]
},
{
"id": "recipe_ph_163",
"type": "recipe",
"title": "Pichi-Pichi",
"author": "Cassava Cake",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 180,
"protein": 1,
"carbs": 40,
"fat": 2,
"ingredients": [
"Grated Cassava",
"Sugar",
"Water",
"Grated Coconut or Cheese"
],
"instructions": [
"1. Mix cassava, sugar, and water.",
"2. Pour into molds and steam for 40 mins.",
"3. Roll in grated coconut or top with cheese."
]
},
{
"id": "recipe_ph_164",
"type": "recipe",
"title": "Inihaw na Pusit (Stuffed Squid)",
"author": "Grill Special",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 220,
"protein": 25,
"carbs": 5,
"fat": 10,
"ingredients": [
"Large Squid",
"Stuffing: Tomato, Onion, Ginger",
"Soy Sauce (baste)"
],
"instructions": [
"1. Stuff squid with chopped veggies.",
"2. Secure with toothpick.",
"3. Grill and baste with soy sauce/oil."
]
},
{
"id": "recipe_ph_165",
"type": "recipe",
"title": "Calamares (Street Food)",
"author": "Crispy Squid",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 250,
"protein": 15,
"carbs": 20,
"fat": 15,
"ingredients": [
"Squid rings",
"Flour & Cornstarch",
"Egg",
"Breadcrumbs",
"Salt & Pepper"
],
"instructions": [
"1. Dip squid in egg wash.",
"2. Coat in seasoned flour/breadcrumbs.",
"3. Deep fry quickly (2 mins)."
]
},
{
"id": "recipe_ph_166",
"type": "recipe",
"title": "Proben (Fried Chicken Parts)",
"author": "Street Snack",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 300,
"protein": 18,
"carbs": 15,
"fat": 20,
"ingredients": [
"Chicken Proventriculus (Proben)",
"Cornstarch",
"Salt & Pepper",
"Vinegar Dip"
],
"instructions": [
"1. Clean proben thoroughly.",
"2. Coat in cornstarch mix.",
"3. Deep fry until golden and crispy."
]
},
{
"id": "recipe_ph_167",
"type": "recipe",
"title": "Buchi (Sesame Balls)",
"author": "Sweet Ball",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 150,
"protein": 2,
"carbs": 25,
"fat": 6,
"ingredients": [
"Glutinous Rice Flour",
"Sweet Potato/Monggo filling",
"Sesame Seeds",
"Sugar"
],
"instructions": [
"1. Make dough with rice flour and water.",
"2. Flatten, add filling, and roll into balls.",
"3. Coat with sesame seeds and fry."
]
},
{
"id": "recipe_ph_168",
"type": "recipe",
"title": "Mango Graham Shake",
"author": "Summer Drink",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 350,
"protein": 4,
"carbs": 50,
"fat": 10,
"ingredients": [
"Ripe Mangoes",
"Crushed Graham Crackers",
"Milk & Ice",
"Pearl Sago (optional)"
],
"instructions": [
"1. Blend mango, milk, and ice.",
"2. Layer cup with crushed grahams.",
"3. Pour shake and top with mango chunks."
]
},
{
"id": "recipe_ph_169",
"type": "recipe",
"title": "Avocado with Milk",
"author": "Simple Dessert",
"image_url": "https://images.unsplash.com/photo-1525351484163-7529414344d8?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 200,
"protein": 2,
"carbs": 20,
"fat": 15,
"ingredients": [
"Ripe Avocado, cubed",
"Powdered Milk or Condensed Milk",
"Sugar (if needed)",
"Ice cubes"
],
"instructions": [
"1. Place avocado in a bowl.",
"2. Add milk and sugar.",
"3. Add ice and mix."
]
},
{
"id": "recipe_ph_170",
"type": "recipe",
"title": "Cathedral Window Jelly",
"author": "Colorful Sweet",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "60 mins",
"calories": 220,
"protein": 4,
"carbs": 40,
"fat": 8,
"ingredients": [
"Different colored Gulaman cubes",
"White Gulaman (Milk base)",
"Condensed Milk"
],
"instructions": [
"1. Prepare colored jelly cubes.",
"2. Prepare white milk jelly base.",
"3. Mix cubes into white base before it sets.",
"4. Chill until firm."
]
},
{
"id": "recipe_ph_171",
"type": "recipe",
"title": "Fish Fillet (Sweet & Sour)",
"author": "Budget Dory",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 280,
"protein": 20,
"carbs": 25,
"fat": 12,
"ingredients": [
"Cream Dory Fillet",
"Flour & Egg (batter)",
"Sweet & Sour Sauce (Ketchup base)",
"Bell Peppers"
],
"instructions": [
"1. Batter and fry fish fillets.",
"2. Make sauce with ketchup, vinegar, sugar.",
"3. Toss fish in sauce with peppers."
]
},
{
"id": "recipe_ph_172",
"type": "recipe",
"title": "Squid Balls (Manong Sauce)",
"author": "Street Cart",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 200,
"protein": 5,
"carbs": 25,
"fat": 10,
"ingredients": [
"1 pack Squid Balls",
"Sauce: Water, Soy Sauce, Sugar, Cornstarch, Chili"
],
"instructions": [
"1. Deep fry squid balls.",
"2. Cook sauce until thick.",
"3. Dip generously."
]
},
{
"id": "recipe_ph_173",
"type": "recipe",
"title": "Chicken Siomai (Steam)",
"author": "Dimsum Budget",
"image_url": "https://images.unsplash.com/photo-1596450502756-c2367d34608c?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 180,
"protein": 12,
"carbs": 15,
"fat": 8,
"ingredients": [
"Ground Chicken",
"Carrots & Onions, minced",
"Siomai Wrapper",
"Sesame Oil"
],
"instructions": [
"1. Mix chicken, veggies, and seasoning.",
"2. Wrap in siomai wrappers.",
"3. Steam for 15-20 mins."
]
},
{
"id": "recipe_ph_174",
"type": "recipe",
"title": "Ice Candy (Buko/Fruit)",
"author": "Freezer Treat",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 120,
"protein": 1,
"carbs": 25,
"fat": 2,
"ingredients": [
"Coconut meat & water (Buko)",
"Milk & Sugar",
"Plastic Ice Candy bags"
],
"instructions": [
"1. Mix ingredients in a pitcher.",
"2. Use a funnel to pour into bags.",
"3. Freeze until hard."
]
},
{
"id": "recipe_ph_175",
"type": "recipe",
"title": "Bibingka (Rice Cake)",
"author": "Christmas Cake",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 300,
"protein": 5,
"carbs": 50,
"fat": 10,
"ingredients": [
"Rice Flour",
"Coconut Milk",
"Egg",
"Salted Egg (topping)",
"Cheese"
],
"instructions": [
"1. Mix flour, milk, and egg.",
"2. Pour into banana leaf-lined mold.",
"3. Top with salted egg/cheese.",
"4. Bake or steam."
]
},
{
"id": "recipe_ph_176",
"type": "recipe",
"title": "Chicken Adobo sa Gata",
"author": "Creamy Adobo",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 350,
"protein": 25,
"carbs": 5,
"fat": 25,
"ingredients": [
"Chicken cuts",
"Vinegar & Soy Sauce",
"Coconut Milk (Gata)",
"Green Chili"
],
"instructions": [
"1. Cook chicken adobo style (vinegar/soy sauce).",
"2. Add coconut milk.",
"3. Simmer until sauce reduces and becomes oily."
]
},
{
"id": "recipe_ph_177",
"type": "recipe",
"title": "Sinigang sa Bayabas",
"author": "Fruity Soup",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "50 mins",
"calories": 300,
"protein": 20,
"carbs": 10,
"fat": 18,
"ingredients": [
"Pork Belly or Ribs",
"Ripe Guavas (peeled/mashed)",
"Kangkong",
"Gabi (Taro)"
],
"instructions": [
"1. Boil pork and guavas until very tender.",
"2. Mash guavas into soup for flavor.",
"3. Add gabi and kangkong."
]
},
{
"id": "recipe_ph_178",
"type": "recipe",
"title": "Inun-unan (Visayan Paksiw)",
"author": "Sour Fish Stew",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 22,
"carbs": 2,
"fat": 8,
"ingredients": [
"Fish (Tulingan/Bilong-bilong)",
"Vinegar",
"Ginger & Garlic",
"Chili (no water added)"
],
"instructions": [
"1. Arrange fish in pot with spices.",
"2. Pour vinegar to cover.",
"3. Simmer on low heat. No water is added."
]
},
{
"id": "recipe_ph_179",
"type": "recipe",
"title": "Tortang Carne Norte",
"author": "Breakfast Corned Beef",
"image_url": "https://images.unsplash.com/photo-1611080775923-d3a7776d655f?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 280,
"protein": 15,
"carbs": 5,
"fat": 20,
"ingredients": [
"1 can Corned Beef",
"2 Eggs, beaten",
"Onion, chopped",
"Oil"
],
"instructions": [
"1. Sauté onion and corned beef.",
"2. Mix cooked beef into beaten eggs.",
"3. Fry as an omelet."
]
},
{
"id": "recipe_ph_180",
"type": "recipe",
"title": "Sardines with Sotanghon (Dry)",
"author": "Pantry Noodle",
"image_url": "https://images.unsplash.com/photo-1534939561126-855b8675edd7?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 220,
"protein": 12,
"carbs": 25,
"fat": 8,
"ingredients": [
"1 can Sardines (Tomato Sauce)",
"Sotanghon Noodles (soaked)",
"Garlic & Onion",
"Water"
],
"instructions": [
"1. Sauté garlic, onion, and sardines.",
"2. Add a little water and boil.",
"3. Add noodles and cook until liquid is absorbed."
]
},
{
"id": "recipe_ph_181",
"type": "recipe",
"title": "Century Tuna with Egg",
"author": "Protein Breakfast",
"image_url": "https://images.unsplash.com/photo-1612874742237-6526221588e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 200,
"protein": 20,
"carbs": 2,
"fat": 12,
"ingredients": [
"1 can Tuna (drained)",
"2 Eggs",
"Onion"
],
"instructions": [
"1. Sauté onion and tuna.",
"2. Add eggs and scramble together.",
"3. Serve with rice or bread."
]
},
{
"id": "recipe_ph_182",
"type": "recipe",
"title": "Puto Cheese",
"author": "Steamed Cake",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 150,
"protein": 3,
"carbs": 30,
"fat": 2,
"ingredients": [
"Flour/Rice Flour",
"Sugar & Milk",
"Baking Powder",
"Cheese strips"
],
"instructions": [
"1. Make batter.",
"2. Pour into molds.",
"3. Top with cheese.",
"4. Steam for 10-15 mins."
]
},
{
"id": "recipe_ph_183",
"type": "recipe",
"title": "Kutsinta",
"author": "Sticky Cake",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 160,
"protein": 1,
"carbs": 38,
"fat": 1,
"ingredients": [
"Flour & Cassava Flour",
"Brown Sugar",
"Lye Water (Kutsinta mix)",
"Annatto (color)"
],
"instructions": [
"1. Mix ingredients thoroughly.",
"2. Steam in molds.",
"3. Serve with grated coconut."
]
},
{
"id": "recipe_ph_184",
"type": "recipe",
"title": "Karioka (Sweet Rice Balls)",
"author": "Street Dessert",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 250,
"protein": 2,
"carbs": 40,
"fat": 10,
"ingredients": [
"Glutinous Rice Flour",
"Coconut (grated)",
"Coconut Milk",
"Brown Sugar (glaze)"
],
"instructions": [
"1. Mix flour, coconut, and milk into dough.",
"2. Form balls and deep fry.",
"3. Coat in melted brown sugar caramel."
]
},
{
"id": "recipe_ph_185",
"type": "recipe",
"title": "Binignit (Visayan Sweet Stew)",
"author": "Holy Week",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 320,
"protein": 3,
"carbs": 60,
"fat": 10,
"ingredients": [
"Coconut Milk",
"Landang (Palm flour jelly) or Sago",
"Saba Banana & Kamote",
"Jackfruit",
"Sugar"
],
"instructions": [
"1. Boil coconut milk and landang.",
"2. Add root crops and fruits.",
"3. Simmer until thick and sweet."
]
},
{
"id": "recipe_ph_186",
"type": "recipe",
"title": "Palitaw",
"author": "Floating Rice",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 2,
"carbs": 35,
"fat": 4,
"ingredients": [
"Glutinous Rice Flour",
"Water",
"Grated Coconut",
"Sesame Seeds & Sugar"
],
"instructions": [
"1. Form dough into flat discs.",
"2. Boil in water (they float when done).",
"3. Roll in coconut, sugar, and sesame seeds."
]
},
{
"id": "recipe_ph_187",
"type": "recipe",
"title": "Cheese Sticks",
"author": "Party Snack",
"image_url": "https://images.unsplash.com/photo-1605333396919-612501d543e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 150,
"protein": 5,
"carbs": 10,
"fat": 10,
"ingredients": [
"Cheese block, sliced strips",
"Lumpia Wrapper",
"Oil",
"Mayo/Ketchup dip"
],
"instructions": [
"1. Wrap cheese strip in lumpia wrapper.",
"2. Deep fry until golden.",
"3. Serve hot with dip."
]
},
{
"id": "recipe_ph_188",
"type": "recipe",
"title": "Pastillas de Leche",
"author": "Milk Candy",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 120,
"protein": 3,
"carbs": 20,
"fat": 4,
"ingredients": [
"Powdered Milk",
"Condensed Milk",
"Sugar (coating)"
],
"instructions": [
"1. Mix powdered milk and condensed milk into dough.",
"2. Roll into cylinders.",
"3. Roll in sugar and wrap in paper."
]
},
{
"id": "recipe_ph_189",
"type": "recipe",
"title": "Polvoron",
"author": "Powder Treat",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 160,
"protein": 2,
"carbs": 20,
"fat": 8,
"ingredients": [
"Toasted Flour",
"Powdered Milk",
"Sugar",
"Melted Butter"
],
"instructions": [
"1. Toast flour in pan until light brown.",
"2. Mix with milk, sugar, and butter.",
"3. Mold using polvoron molder."
]
},
{
"id": "recipe_ph_190",
"type": "recipe",
"title": "Inihaw na Hito (Catfish)",
"author": "Grilled Fish",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 250,
"protein": 25,
"carbs": 2,
"fat": 15,
"ingredients": [
"Catfish (Hito)",
"Calamansi & Soy Sauce",
"Ginger & Lemongrass (stuffing)"
],
"instructions": [
"1. Rub fish with salt/slime removal.",
"2. Stuff with lemongrass/ginger.",
"3. Grill until cooked."
]
},
{
"id": "recipe_ph_191",
"type": "recipe",
"title": "Pritong Talong with Soy",
"author": "Simple Meal",
"image_url": "https://images.unsplash.com/photo-1615485925763-8678638d4c2b?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 100,
"protein": 2,
"carbs": 12,
"fat": 6,
"ingredients": [
"Eggplant, sliced",
"Oil",
"Soy Sauce & Calamansi dip"
],
"instructions": [
"1. Fry eggplant slices.",
"2. Serve with dip and hot rice."
]
},
{
"id": "recipe_ph_192",
"type": "recipe",
"title": "Scramble (Iskrambol)",
"author": "Street Pink",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 250,
"protein": 2,
"carbs": 50,
"fat": 5,
"ingredients": [
"Shaved Ice",
"Banana Essence & Red food color",
"Powdered Milk",
"Chocolate Sauce & Marshmallows"
],
"instructions": [
"1. Mix ice, sugar, milk, and flavoring/color.",
"2. Top with milk powder, chocolate, and mallows."
]
},
{
"id": "recipe_ph_193",
"type": "recipe",
"title": "Tuna Pesto (Budget)",
"author": "Pasta Twist",
"image_url": "https://images.unsplash.com/photo-1612874742237-6526221588e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 350,
"protein": 18,
"carbs": 45,
"fat": 15,
"ingredients": [
"Pasta Noodles",
"Canned Tuna (Oil based)",
"Basil leaves (or cheap pesto mix)",
"Peanuts (sub for pine nuts)"
],
"instructions": [
"1. Boil pasta.",
"2. Sauté tuna and basil/pesto mix.",
"3. Toss pasta in oil and tuna."
]
},
{
"id": "recipe_ph_194",
"type": "recipe",
"title": "Corn Coffee",
"author": "Roasted Corn",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 10,
"protein": 0,
"carbs": 2,
"fat": 0,
"ingredients": [
"Roasted Corn kernels (ground)",
"Hot Water",
"Sugar (optional)"
],
"instructions": [
"1. Roast raw rice or corn until black/dark brown.",
"2. Boil in water.",
"3. Strain and serve as caffeine-free coffee."
]
},
{
"id": "recipe_ph_195",
"type": "recipe",
"title": "Fried Chicken (Pinoy Style)",
"author": "Crispy Fry",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 350,
"protein": 25,
"carbs": 10,
"fat": 20,
"ingredients": [
"Chicken",
"Patis & Calamansi (marinade)",
"Flour & Cornstarch",
"Oil"
],
"instructions": [
"1. Marinate chicken in patis/calamansi.",
"2. Coat in flour mix.",
"3. Deep fry."
]
},
{
"id": "recipe_ph_196",
"type": "recipe",
"title": "Dynamite (Ham & Cheese)",
"author": "Spicy Wrap",
"image_url": "https://images.unsplash.com/photo-1605333396919-612501d543e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 6,
"carbs": 15,
"fat": 10,
"ingredients": [
"Green Chili (Siling Haba)",
"Ham strip & Cheese strip",
"Lumpia Wrapper"
],
"instructions": [
"1. Remove seeds from chili.",
"2. Stuff with ham and cheese.",
"3. Wrap and fry."
]
},
{
"id": "recipe_ph_197",
"type": "recipe",
"title": "Banana Cue",
"author": "Street Sweet",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 260,
"protein": 2,
"carbs": 55,
"fat": 6,
"ingredients": [
"Saba Bananas",
"Brown Sugar",
"Oil",
"Bamboo Stick"
],
"instructions": [
"1. Deep fry bananas.",
"2. Add sugar to oil and wait to melt.",
"3. Coat bananas and skewer."
]
},
{
"id": "recipe_ph_198",
"type": "recipe",
"title": "Ginataang Munggo (Sweet)",
"author": "Dessert Munggo",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 8,
"carbs": 45,
"fat": 10,
"ingredients": [
"Mung Beans (toasted & cracked)",
"Coconut Milk",
"Sticky Rice (Malagkit)",
"Sugar"
],
"instructions": [
"1. Toast mung beans and crush.",
"2. Boil with sticky rice and coconut milk.",
"3. Sweeten with sugar."
]
},
{
"id": "recipe_ph_199",
"type": "recipe",
"title": "Spanish Sardines Pasta",
"author": "Easy Gourmet",
"image_url": "https://images.unsplash.com/photo-1612874742237-6526221588e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 320,
"protein": 18,
"carbs": 40,
"fat": 12,
"ingredients": [
"Pasta",
"Bottled Spanish Sardines (in oil)",
"Garlic",
"Chili flakes"
],
"instructions": [
"1. Boil pasta.",
"2. Sauté garlic and sardines (mash slightly).",
"3. Toss pasta in the oil and fish."
]
},
{
"id": "recipe_ph_200",
"type": "recipe",
"title": "Taho (Homemade)",
"author": "Morning Soy",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 10,
"carbs": 35,
"fat": 2,
"ingredients": [
"Silken Tofu",
"Arnibal (Brown Sugar Syrup)",
"Sago Pearls"
],
"instructions": [
"1. Steam silken tofu to warm.",
"2. Make syrup with brown sugar and water.",
"3. Layer tofu, syrup, and sago in a glass."
]
}
,
{
"id": "recipe_ph_201",
"type": "recipe",
"title": "Sarciadong Itlog (Eggs in Tomato)",
"author": "Budget Breakfast",
"image_url": "https://images.unsplash.com/photo-1525351484163-7529414344d8?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 12,
"carbs": 5,
"fat": 10,
"ingredients": [
"4 Hard Boiled Eggs, peeled",
"4 Tomatoes, chopped",
"1 Onion, minced",
"1 Raw Egg (beaten)",
"Water"
],
"instructions": [
"1. Sauté onion and tomatoes until mushy.",
"2. Add water and bring to boil.",
"3. Add boiled eggs.",
"4. Stir in the beaten raw egg to thicken sauce."
]
},
{
"id": "recipe_ph_202",
"type": "recipe",
"title": "Ginisang Puso ng Saging",
"author": "Banana Heart",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 120,
"protein": 3,
"carbs": 15,
"fat": 5,
"ingredients": [
"1 Banana Heart, chopped",
"Vinegar",
"Garlic & Onion",
"Salt & Pepper"
],
"instructions": [
"1. Squeeze chopped heart with salt and rinse sap.",
"2. Sauté garlic and onion.",
"3. Add heart and vinegar.",
"4. Simmer until tender and dry."
]
},
{
"id": "recipe_ph_203",
"type": "recipe",
"title": "Adobong Kangkong with Tofu",
"author": "Healthy Adobo",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 160,
"protein": 10,
"carbs": 8,
"fat": 8,
"ingredients": [
"Kangkong bundle",
"Fried Tofu cubes",
"Soy Sauce & Vinegar",
"Garlic & Chili"
],
"instructions": [
"1. Sauté garlic.",
"2. Add kangkong stalks and tofu.",
"3. Add soy sauce and vinegar.",
"4. Add leaves last."
]
},
{
"id": "recipe_ph_204",
"type": "recipe",
"title": "Sardines with Sotanghon (Soup)",
"author": "Rainy Day",
"image_url": "https://images.unsplash.com/photo-1534939561126-855b8675edd7?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 200,
"protein": 12,
"carbs": 20,
"fat": 8,
"ingredients": [
"1 can Sardines",
"Sotanghon Noodles",
"Water (lots)",
"Pechay"
],
"instructions": [
"1. Sauté garlic, onion, and sardines.",
"2. Add 2-3 cups water and boil.",
"3. Add noodles.",
"4. Add pechay before serving."
]
},
{
"id": "recipe_ph_205",
"type": "recipe",
"title": "Ginataang Gabi (Taro Root)",
"author": "Creamy Root",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 250,
"protein": 3,
"carbs": 40,
"fat": 10,
"ingredients": [
"Gabi (Taro) root, cubed",
"Coconut Milk",
"Sugar (optional)",
"Shrimp Paste (Bagoong)"
],
"instructions": [
"1. Boil coconut milk.",
"2. Add gabi cubes.",
"3. Simmer until soft and sauce thickens.",
"4. Season with bagoong."
]
},
{
"id": "recipe_ph_206",
"type": "recipe",
"title": "Pritong Sapsap (Slipmouth Fish)",
"author": "Cheap Fish",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 150,
"protein": 20,
"carbs": 0,
"fat": 8,
"ingredients": [
"Sapsap Fish",
"Salt",
"Flour (optional coating)",
"Vinegar Dip"
],
"instructions": [
"1. Clean fish.",
"2. Rub with salt and light flour.",
"3. Fry until crispy (bones can be eaten)."
]
},
{
"id": "recipe_ph_207",
"type": "recipe",
"title": "Paksiw na Hiwas (Moonfish)",
"author": "Vinegar Stew",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 22,
"carbs": 2,
"fat": 8,
"ingredients": [
"Hiwas Fish (flat)",
"Vinegar",
"Ginger & Garlic",
"Eggplant"
],
"instructions": [
"1. Place fish and veggies in pot.",
"2. Add vinegar and spices.",
"3. Simmer until cooked."
]
},
{
"id": "recipe_ph_208",
"type": "recipe",
"title": "Tortang Corned Beef",
"author": "Canned Omelet",
"image_url": "https://images.unsplash.com/photo-1611080775923-d3a7776d655f?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 280,
"protein": 18,
"carbs": 5,
"fat": 20,
"ingredients": [
"1 can Corned Beef",
"2 Eggs",
"Onion & Potato cubes"
],
"instructions": [
"1. Fry potatoes and onions.",
"2. Add corned beef.",
"3. Pour beaten eggs over mix and fry."
]
},
{
"id": "recipe_ph_209",
"type": "recipe",
"title": "Pancit Canton with Pandesal",
"author": "Carb Sandwich",
"image_url": "https://images.unsplash.com/photo-1612927601601-6638404737ce?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 350,
"protein": 8,
"carbs": 60,
"fat": 15,
"ingredients": [
"1 pack Instant Pancit Canton",
"2 pcs Pandesal",
"Calamansi"
],
"instructions": [
"1. Cook pancit canton.",
"2. Slice pandesal open.",
"3. Stuff noodles inside bread."
]
},
{
"id": "recipe_ph_210",
"type": "recipe",
"title": "Nilagang Saging (Boiled Banana)",
"author": "Native Snack",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 120,
"protein": 1,
"carbs": 30,
"fat": 0,
"ingredients": [
"Saba Bananas (ripe or unripe)",
"Water",
"Bagoong (dip for unripe)",
"Sugar (dip for ripe)"
],
"instructions": [
"1. Boil bananas with skin on.",
"2. Peel and serve with dip."
]
},
{
"id": "recipe_ph_211",
"type": "recipe",
"title": "Binatog (Boiled Corn)",
"author": "Street Corn",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 180,
"protein": 4,
"carbs": 35,
"fat": 5,
"ingredients": [
"White Corn Kernels (Hominy)",
"Grated Coconut",
"Salt or Sugar"
],
"instructions": [
"1. Boil corn until kernels burst/soften.",
"2. Top with grated coconut.",
"3. Season with salt or sugar."
]
},
{
"id": "recipe_ph_212",
"type": "recipe",
"title": "Ginataang Kamoteng Kahoy",
"author": "Cassava Dessert",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 300,
"protein": 2,
"carbs": 50,
"fat": 10,
"ingredients": [
"Cassava chunks",
"Coconut Milk",
"Brown Sugar"
],
"instructions": [
"1. Boil cassava in thin coco milk.",
"2. Add sugar and thick coco cream.",
"3. Simmer until sauce is thick."
]
},
{
"id": "recipe_ph_213",
"type": "recipe",
"title": "Coffee Jelly (Budget)",
"author": "Coffee Break",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 200,
"protein": 3,
"carbs": 35,
"fat": 6,
"ingredients": [
"Instant Coffee",
"Unflavored Gulaman powder",
"Condensed Milk",
"Sugar"
],
"instructions": [
"1. Cook gulaman with coffee and sugar.",
"2. Cube the jelly.",
"3. Mix with condensed milk and ice."
]
},
{
"id": "recipe_ph_214",
"type": "recipe",
"title": "Graham Balls",
"author": "Sweet Treat",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 150,
"protein": 2,
"carbs": 25,
"fat": 6,
"ingredients": [
"Crushed Graham Crackers",
"Condensed Milk",
"Marshmallow (filling)"
],
"instructions": [
"1. Mix grahams and milk into dough.",
"2. Flatten and wrap around marshmallow.",
"3. Roll in graham powder."
]
},
{
"id": "recipe_ph_215",
"type": "recipe",
"title": "Corned Beef Spaghetti",
"author": "Budget Pasta",
"image_url": "https://images.unsplash.com/photo-1612874742237-6526221588e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 380,
"protein": 15,
"carbs": 60,
"fat": 12,
"ingredients": [
"Spaghetti Noodles",
"1 can Corned Beef",
"Tomato Sauce (Sweet style)",
"Cheese"
],
"instructions": [
"1. Sauté onion and corned beef.",
"2. Add tomato sauce and simmer.",
"3. Mix with boiled pasta.",
"4. Top with cheese."
]
},
{
"id": "recipe_ph_216",
"type": "recipe",
"title": "Macaroni Soup with Hotdog",
"author": "Kids Sopas",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 300,
"protein": 10,
"carbs": 40,
"fat": 10,
"ingredients": [
"Macaroni",
"2 Hotdogs, sliced",
"Evaporated Milk",
"Carrots"
],
"instructions": [
"1. Sauté hotdogs.",
"2. Add water and boil macaroni.",
"3. Add milk and carrots.",
"4. Season with salt/pepper."
]
},
{
"id": "recipe_ph_217",
"type": "recipe",
"title": "Fried Siomai",
"author": "Street Snack",
"image_url": "https://images.unsplash.com/photo-1596450502756-c2367d34608c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 200,
"protein": 10,
"carbs": 15,
"fat": 12,
"ingredients": [
"Frozen Siomai pack",
"Oil",
"Toyomansi & Chili"
],
"instructions": [
"1. Deep fry siomai directly (no need to thaw).",
"2. Serve crispy with dip."
]
},
{
"id": "recipe_ph_218",
"type": "recipe",
"title": "Betamax (Grilled Blood)",
"author": "Street BBQ",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 120,
"protein": 15,
"carbs": 2,
"fat": 4,
"ingredients": [
"Coagulated Chicken/Pork Blood (cubes)",
"BBQ Marinade",
"Vinegar Dip"
],
"instructions": [
"1. Parboil blood cubes.",
"2. Skewer and grill.",
"3. Brush with BBQ sauce."
]
},
{
"id": "recipe_ph_219",
"type": "recipe",
"title": "Adidas (Chicken Feet BBQ)",
"author": "Street Grill",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 180,
"protein": 15,
"carbs": 5,
"fat": 10,
"ingredients": [
"Chicken Feet",
"Soy Sauce & Banana Ketchup",
"Calamansi & Sprite"
],
"instructions": [
"1. Boil feet until tender.",
"2. Marinate in sauce.",
"3. Grill until charred."
]
},
{
"id": "recipe_ph_220",
"type": "recipe",
"title": "Isaw Adobo (Intestine)",
"author": "Pulutan",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 200,
"protein": 12,
"carbs": 4,
"fat": 15,
"ingredients": [
"Chicken Intestines, cleaned well",
"Soy Sauce",
"Vinegar",
"Laurel & Pepper"
],
"instructions": [
"1. Boil intestines with vinegar to clean.",
"2. Sauté garlic and add intestines.",
"3. Add adobo sauce and simmer until dry."
]
},
{
"id": "recipe_ph_221",
"type": "recipe",
"title": "Crispy Kangkong",
"author": "Veggie Chips",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 150,
"protein": 3,
"carbs": 15,
"fat": 10,
"ingredients": [
"Kangkong Leaves (large)",
"Batter (Flour, Cornstarch, Water, Salt)",
"Oil",
"Mayo Dip"
],
"instructions": [
"1. Wash and dry leaves.",
"2. Dip in batter.",
"3. Deep fry until crispy."
]
},
{
"id": "recipe_ph_222",
"type": "recipe",
"title": "Ensaladang Pako (Fern Salad)",
"author": "Fresh Green",
"image_url": "https://images.unsplash.com/photo-1525351484163-7529414344d8?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 80,
"protein": 2,
"carbs": 10,
"fat": 4,
"ingredients": [
"Pako (Fiddlehead Fern)",
"Tomato & Onion",
"Salted Egg",
"Vinaigrette"
],
"instructions": [
"1. Blanch pako briefly.",
"2. Toss with chopped onions and tomatoes.",
"3. Top with salted egg slices."
]
},
{
"id": "recipe_ph_223",
"type": "recipe",
"title": "Ginisang Baguio Beans",
"author": "Green Beans",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 140,
"protein": 8,
"carbs": 10,
"fat": 8,
"ingredients": [
"Baguio Beans, sliced",
"Ground Pork (small amount)",
"Oyster Sauce",
"Garlic & Onion"
],
"instructions": [
"1. Sauté meat and aromatics.",
"2. Add beans.",
"3. Season with oyster sauce and cook until tender."
]
},
{
"id": "recipe_ph_224",
"type": "recipe",
"title": "Chicken Skin Adobo",
"author": "Guilty Pleasure",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 350,
"protein": 10,
"carbs": 4,
"fat": 30,
"ingredients": [
"Chicken Skin",
"Soy Sauce",
"Vinegar",
"Garlic",
"Chili"
],
"instructions": [
"1. Render chicken fat in pan.",
"2. Add garlic and brown.",
"3. Add soy sauce and vinegar. Simmer until oil separates."
]
},
{
"id": "recipe_ph_225",
"type": "recipe",
"title": "Rice with Soy Sauce & Oil",
"author": "Survival Meal",
"image_url": "https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=800&q=80",
"prep_time": "2 mins",
"calories": 250,
"protein": 4,
"carbs": 45,
"fat": 5,
"ingredients": [
"Hot Rice",
"Soy Sauce",
"Oil (or Pork Lard)"
],
"instructions": [
"1. Put hot rice in bowl.",
"2. Drizzle with oil and soy sauce.",
"3. Mix well."
]
},
{
"id": "recipe_ph_226",
"type": "recipe",
"title": "Star Margarine Rice",
"author": "Classic Kid",
"image_url": "https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=800&q=80",
"prep_time": "2 mins",
"calories": 260,
"protein": 4,
"carbs": 45,
"fat": 6,
"ingredients": [
"Hot Rice",
"Star Margarine",
"Salt"
],
"instructions": [
"1. Mix a scoop of margarine into steaming hot rice.",
"2. Sprinkle with salt."
]
},
{
"id": "recipe_ph_227",
"type": "recipe",
"title": "Pandesal with Liver Spread",
"author": "Pinoy Sandwich",
"image_url": "https://images.unsplash.com/photo-1612927601601-6638404737ce?auto=format&fit=crop&w=800&q=80",
"prep_time": "2 mins",
"calories": 180,
"protein": 5,
"carbs": 25,
"fat": 8,
"ingredients": [
"Hot Pandesal",
"Liver Spread (Reno/Argentina)"
],
"instructions": [
"1. Slice pandesal.",
"2. Spread liver paste.",
"3. Eat while warm."
]
},
{
"id": "recipe_ph_228",
"type": "recipe",
"title": "Pandesal with Condensed Milk",
"author": "Sweet Bread",
"image_url": "https://images.unsplash.com/photo-1612927601601-6638404737ce?auto=format&fit=crop&w=800&q=80",
"prep_time": "2 mins",
"calories": 220,
"protein": 4,
"carbs": 40,
"fat": 5,
"ingredients": [
"Pandesal",
"Condensed Milk"
],
"instructions": [
"1. Dip pandesal in condensed milk or spread inside."
]
},
{
"id": "recipe_ph_229",
"type": "recipe",
"title": "Milo Toast",
"author": "Crunchy Sweet",
"image_url": "https://images.unsplash.com/photo-1612927601601-6638404737ce?auto=format&fit=crop&w=800&q=80",
"prep_time": "5 mins",
"calories": 150,
"protein": 3,
"carbs": 25,
"fat": 4,
"ingredients": [
"Slice Bread",
"Milo Powder",
"Condensed Milk (optional)"
],
"instructions": [
"1. Toast bread.",
"2. Sprinkle generously with Milo powder.",
"3. Drizzle condensed milk if desired."
]
},
{
"id": "recipe_ph_230",
"type": "recipe",
"title": "Chocnut Sandwich",
"author": "Nostalgic Snack",
"image_url": "https://images.unsplash.com/photo-1612927601601-6638404737ce?auto=format&fit=crop&w=800&q=80",
"prep_time": "2 mins",
"calories": 200,
"protein": 4,
"carbs": 30,
"fat": 8,
"ingredients": [
"Pandesal or Bread",
"Chocnut bars (crushed)"
],
"instructions": [
"1. Crush Chocnut.",
"2. Fill bread with the powder."
]
},
{
"id": "recipe_ph_231",
"type": "recipe",
"title": "Inihaw na Tenga (Walkman)",
"author": "Street Food",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 250,
"protein": 18,
"carbs": 5,
"fat": 15,
"ingredients": [
"Pig Ears",
"BBQ Marinade",
"Vinegar"
],
"instructions": [
"1. Boil ears until tender.",
"2. Slice, skewer, and grill.",
"3. Serve with vinegar."
]
},
{
"id": "recipe_ph_232",
"type": "recipe",
"title": "Inihaw na Atay (Liver BBQ)",
"author": "Iron Rich",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 22,
"carbs": 5,
"fat": 6,
"ingredients": [
"Chicken Liver",
"BBQ Marinade"
],
"instructions": [
"1. Skewer liver.",
"2. Grill quickly (do not overcook)."
]
},
{
"id": "recipe_ph_233",
"type": "recipe",
"title": "Balut",
"author": "Exotic Snack",
"image_url": "https://images.unsplash.com/photo-1596450502756-c2367d34608c?auto=format&fit=crop&w=800&q=80",
"prep_time": "1 min",
"calories": 180,
"protein": 14,
"carbs": 1,
"fat": 10,
"ingredients": [
"Balut Egg",
"Salt",
"Vinegar"
],
"instructions": [
"1. Buy hot from vendor.",
"2. Crack top, sip soup.",
"3. Eat yolk and embryo with salt/vinegar."
]
},
{
"id": "recipe_ph_234",
"type": "recipe",
"title": "Penoy",
"author": "Balut Alternative",
"image_url": "https://images.unsplash.com/photo-1596450502756-c2367d34608c?auto=format&fit=crop&w=800&q=80",
"prep_time": "1 min",
"calories": 150,
"protein": 12,
"carbs": 1,
"fat": 10,
"ingredients": [
"Penoy Egg (No embryo)",
"Vinegar"
],
"instructions": [
"1. Eat like a hard boiled egg with vinegar."
]
},
{
"id": "recipe_ph_235",
"type": "recipe",
"title": "Tokneneng (Orange Eggs)",
"author": "Street Cart",
"image_url": "https://images.unsplash.com/photo-1596450502756-c2367d34608c?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 7,
"carbs": 20,
"fat": 8,
"ingredients": [
"Boiled Chicken Eggs",
"Orange Batter",
"Vinegar"
],
"instructions": [
"1. Dip eggs in orange batter.",
"2. Deep fry.",
"3. Serve with spicy vinegar."
]
},
{
"id": "recipe_ph_236",
"type": "recipe",
"title": "Fried Day-Old Chick",
"author": "Crunchy Bird",
"image_url": "https://images.unsplash.com/photo-1596450502756-c2367d34608c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 250,
"protein": 20,
"carbs": 5,
"fat": 15,
"ingredients": [
"Day old chicks",
"Seasoning",
"Vinegar"
],
"instructions": [
"1. Marinate chicks.",
"2. Deep fry until bones are crispy.",
"3. Eat whole dipped in vinegar."
]
},
{
"id": "recipe_ph_237",
"type": "recipe",
"title": "Onion Rings (Calamares Style)",
"author": "Fake Calamares",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 3,
"carbs": 25,
"fat": 8,
"ingredients": [
"White Onions, sliced rings",
"Breadcrumbs/Flour",
"Egg",
"Mayo"
],
"instructions": [
"1. Dip rings in egg and breadcrumbs.",
"2. Fry until golden.",
"3. Serve as cheap 'calamares'."
]
},
{
"id": "recipe_ph_238",
"type": "recipe",
"title": "Veggie Balls",
"author": "Squidball Alt",
"image_url": "https://images.unsplash.com/photo-1605333396919-612501d543e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 150,
"protein": 4,
"carbs": 20,
"fat": 6,
"ingredients": [
"Flour & Cornstarch",
"Malunggay, Carrots, Squash (minced)",
"Water"
],
"instructions": [
"1. Mix batter and veggies.",
"2. Drop balls into hot oil.",
"3. Fry until puffy."
]
},
{
"id": "recipe_ph_239",
"type": "recipe",
"title": "Kikiam (Street Flour)",
"author": "Brown Stick",
"image_url": "https://images.unsplash.com/photo-1605333396919-612501d543e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 160,
"protein": 3,
"carbs": 25,
"fat": 5,
"ingredients": [
"Kikiam (flour based)",
"Sweet Sauce"
],
"instructions": [
"1. Deep fry kikiam.",
"2. Serve with brown sauce."
]
},
{
"id": "recipe_ph_240",
"type": "recipe",
"title": "Fishballs",
"author": "Merienda",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 140,
"protein": 5,
"carbs": 20,
"fat": 4,
"ingredients": [
"Flat Fishballs",
"Manong Sauce"
],
"instructions": [
"1. Deep fry until puffed.",
"2. Skewer on stick."
]
},
{
"id": "recipe_ph_241",
"type": "recipe",
"title": "Banana Chips",
"author": "Crispy Fruit",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 1,
"carbs": 30,
"fat": 10,
"ingredients": [
"Raw Saba Bananas, thinly sliced",
"Sugar (syrup)",
"Oil"
],
"instructions": [
"1. Deep fry banana slices.",
"2. Coat in sugar syrup.",
"3. Cool to crisp."
]
},
{
"id": "recipe_ph_242",
"type": "recipe",
"title": "Chicken Balls",
"author": "Round Snack",
"image_url": "https://images.unsplash.com/photo-1596450502756-c2367d34608c?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 160,
"protein": 6,
"carbs": 15,
"fat": 6,
"ingredients": [
"Chicken Balls",
"Spicy Sauce"
],
"instructions": [
"1. Deep fry until golden."
]
},
{
"id": "recipe_ph_243",
"type": "recipe",
"title": "Buchi Ube",
"author": "Purple Ball",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 160,
"protein": 2,
"carbs": 30,
"fat": 5,
"ingredients": [
"Rice Flour",
"Ube Halaya filling",
"Sesame Seeds"
],
"instructions": [
"1. Fill dough with ube.",
"2. Roll in seeds.",
"3. Fry."
]
},
{
"id": "recipe_ph_244",
"type": "recipe",
"title": "Ube Halaya (Budget)",
"author": "Purple Yam",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 280,
"protein": 2,
"carbs": 50,
"fat": 8,
"ingredients": [
"Boiled Ube (mashed)",
"Condensed Milk",
"Butter/Margarine"
],
"instructions": [
"1. Mix mashed ube, milk, and butter in pan.",
"2. Stir constantly on low heat until thick."
]
},
{
"id": "recipe_ph_245",
"type": "recipe",
"title": "Yema",
"author": "Sweet Custard",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 100,
"protein": 2,
"carbs": 15,
"fat": 4,
"ingredients": [
"Condensed Milk",
"Egg Yolks",
"Butter"
],
"instructions": [
"1. Cook milk and yolks on low heat until paste-like.",
"2. Cool and roll into balls.",
"3. Wrap in cellophane."
]
},
{
"id": "recipe_ph_246",
"type": "recipe",
"title": "Yema Cake (Steam)",
"author": "Soft Cake",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 250,
"protein": 5,
"carbs": 35,
"fat": 10,
"ingredients": [
"Cake Flour",
"Eggs",
"Yema Frosting (Milk/Yolk)",
"Cheese"
],
"instructions": [
"1. Steam chiffon cake base.",
"2. Cover with yema frosting.",
"3. Top with grated cheese."
]
},
{
"id": "recipe_ph_247",
"type": "recipe",
"title": "Leche Flan (Budget)",
"author": "Caramel Custard",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 220,
"protein": 6,
"carbs": 30,
"fat": 8,
"ingredients": [
"Eggs",
"Condensed Milk",
"Evaporated Milk",
"Sugar (Caramel)"
],
"instructions": [
"1. Caramelize sugar in mold.",
"2. Mix eggs and milk.",
"3. Pour into mold and steam."
]
},
{
"id": "recipe_ph_248",
"type": "recipe",
"title": "Macapuno Balls",
"author": "Coconut Candy",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 140,
"protein": 1,
"carbs": 25,
"fat": 4,
"ingredients": [
"Condensed Milk",
"Desiccated Coconut/Macapuno preserves",
"Cornstarch"
],
"instructions": [
"1. Cook milk and coconut until thick.",
"2. Form into balls.",
"3. Roll in sugar or cornstarch."
]
},
{
"id": "recipe_ph_249",
"type": "recipe",
"title": "Shing-a-ling",
"author": "Fried Noodle",
"image_url": "https://images.unsplash.com/photo-1605333396919-612501d543e3?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 150,
"protein": 2,
"carbs": 20,
"fat": 8,
"ingredients": [
"Thick Egg Noodles (dried)",
"Garlic Powder",
"Deep Frying Oil"
],
"instructions": [
"1. Deep fry dried noodles until puffed.",
"2. Sprinkle with salt and garlic powder."
]
},
{
"id": "recipe_ph_250",
"type": "recipe",
"title": "Chicharon Kawali (Pork Belly)",
"author": "Crispy Pork",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "60 mins",
"calories": 450,
"protein": 20,
"carbs": 0,
"fat": 40,
"ingredients": [
"Pork Belly slab",
"Salt",
"Bay Leaf & Peppercorns",
"Oil"
],
"instructions": [
"1. Boil pork with spices until tender.",
"2. Air dry or freeze.",
"3. Deep fry until skin is bubbly and crisp."
]
}
,
{
"id": "recipe_ph_251",
"type": "recipe",
"title": "Ginataang Kuhol (Snails)",
"author": "Rice Field Harvest",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 220,
"protein": 12,
"carbs": 8,
"fat": 15,
"ingredients": [
"1 kg Kuhol (Edible Snails), cleaned & tails clipped",
"2 cups Coconut Milk (Gata)",
"Kangkong or Sitaw",
"Ginger, Garlic, Onion",
"Siling Haba (Green Chili)"
],
"instructions": [
"1. Sauté ginger, garlic, and onion.",
"2. Add snails and stir fry briefly.",
"3. Pour coconut milk and bring to a simmer.",
"4. Add vegetables and chili. Cook until sauce thickens."
]
},
{
"id": "recipe_ph_252",
"type": "recipe",
"title": "Buridibud (Ilocano Sweet Potato Soup)",
"author": "Ilocos Best",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 180,
"protein": 6,
"carbs": 35,
"fat": 2,
"ingredients": [
"Kamote (Sweet Potato), cubed",
"Malunggay Leaves",
"Fried Fish (as topping/flavor)",
"Bagoong Isda (Fish Paste)",
"Water"
],
"instructions": [
"1. Boil water with bagoong sauce (strained).",
"2. Add sweet potatoes and cook until soft (soup becomes slightly thick).",
"3. Add fried fish.",
"4. Turn off heat and mix in malunggay."
]
},
{
"id": "recipe_ph_253",
"type": "recipe",
"title": "Ensaladang Lato (Sea Grapes)",
"author": "Coastal Side",
"image_url": "https://images.unsplash.com/photo-1525351484163-7529414344d8?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 40,
"protein": 1,
"carbs": 8,
"fat": 0,
"ingredients": [
"Fresh Lato (Seaweed)",
"Vinegar",
"Tomato & Onion, chopped",
"Salt & Pepper"
],
"instructions": [
"1. Wash lato thoroughly in clean water.",
"2. Toss with vinegar, onion, and tomato just before serving (to keep crunch)."
]
},
{
"id": "recipe_ph_254",
"type": "recipe",
"title": "Adobong Saluyot",
"author": "Healthy Native",
"image_url": "https://images.unsplash.com/photo-1615485925763-8678638d4c2b?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 90,
"protein": 3,
"carbs": 12,
"fat": 4,
"ingredients": [
"Saluyot Leaves (Jute mallow)",
"Vinegar & Soy Sauce",
"Garlic",
"Pork bits (optional)"
],
"instructions": [
"1. Sauté garlic and pork.",
"2. Add saluyot.",
"3. Add vinegar and soy sauce.",
"4. Simmer until tender (texture will be slimy/mucilaginous, which is normal)."
]
},
{
"id": "recipe_ph_255",
"type": "recipe",
"title": "Suam na Mais (Native Corn Soup)",
"author": "Farm Fresh",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 160,
"protein": 6,
"carbs": 25,
"fat": 5,
"ingredients": [
"White Corn kernels (grated/sliced from cob)",
"Siling Labuyo leaves (or Malunggay)",
"Pork or Shrimp (small amount)",
"Garlic & Onion"
],
"instructions": [
"1. Sauté aromatics and meat.",
"2. Add corn and water.",
"3. Simmer until corn is cooked and soup is white/creamy.",
"4. Add leaves."
]
},
{
"id": "recipe_ph_256",
"type": "recipe",
"title": "Sinanglay na Tilapia",
"author": "Bicol Special",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 24,
"carbs": 6,
"fat": 18,
"ingredients": [
"2 Tilapia",
"Stuffing: Tomato, Onion, Ginger",
"Pechay or Gabi leaves (to wrap)",
"Coconut Milk"
],
"instructions": [
"1. Stuff fish with veggies.",
"2. Wrap fish in pechay leaves.",
"3. Simmer in coconut milk until cooked."
]
},
{
"id": "recipe_ph_257",
"type": "recipe",
"title": "Poqui-Poqui (Ilocano Eggplant)",
"author": "North Veggie",
"image_url": "https://images.unsplash.com/photo-1615485925763-8678638d4c2b?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 180,
"protein": 8,
"carbs": 12,
"fat": 12,
"ingredients": [
"3 Eggplants, grilled & peeled",
"2 Eggs, beaten",
"Onion & Garlic",
"Tomatoes"
],
"instructions": [
"1. Mash grilled eggplant.",
"2. Sauté garlic, onion, and tomatoes.",
"3. Add eggplant and cook.",
"4. Pour eggs and scramble until creamy."
]
},
{
"id": "recipe_ph_258",
"type": "recipe",
"title": "Dinakdakan (Budget Maskara)",
"author": "Ilocano Pulutan",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 300,
"protein": 20,
"carbs": 5,
"fat": 22,
"ingredients": [
"Pig Face/Ears (Maskara), boiled & grilled",
"Pig Brain (or Mayonnaise substitute)",
"Onions & Chilies",
"Calamansi"
],
"instructions": [
"1. Chop grilled meat into small pieces.",
"2. Toss with onions, ginger, and chilies.",
"3. Mix with brain/mayo and calamansi (sour & creamy)."
]
},
{
"id": "recipe_ph_259",
"type": "recipe",
"title": "Igado (Liver Stew)",
"author": "Savory Innards",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "35 mins",
"calories": 240,
"protein": 22,
"carbs": 8,
"fat": 12,
"ingredients": [
"Pork Liver & Tenderloin strips",
"Green Peas",
"Bell Pepper",
"Soy Sauce & Vinegar"
],
"instructions": [
"1. Marinate meat in soy sauce and vinegar.",
"2. Sauté liver quickly (remove and set aside).",
"3. Cook pork strips until tender.",
"4. Add liver back, peas, and peppers."
]
},
{
"id": "recipe_ph_260",
"type": "recipe",
"title": "Humba (Visayan Pork Stew)",
"author": "Sweet Adobo",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "60 mins",
"calories": 400,
"protein": 18,
"carbs": 15,
"fat": 30,
"ingredients": [
"Pork Belly/Hock",
"Pineapple Juice/Sprite",
"Soy Sauce & Vinegar",
"Dried Banana Blossoms",
"Black Beans (Tausi)"
],
"instructions": [
"1. Brown the pork.",
"2. Add all liquids and spices.",
"3. Simmer on low heat until fat melts in your mouth."
]
},
{
"id": "recipe_ph_261",
"type": "recipe",
"title": "Paklay (Innards Stew)",
"author": "Visayan Fiesta",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "45 mins",
"calories": 220,
"protein": 20,
"carbs": 10,
"fat": 10,
"ingredients": [
"Pork/Beef Innards strips",
"Pineapple chunks",
"Bamboo Shoots (Labong)",
"Bell Pepper"
],
"instructions": [
"1. Boil innards with ginger to clean.",
"2. Sauté with bamboo shoots and pineapple.",
"3. Simmer until tender and slightly dry."
]
},
{
"id": "recipe_ph_262",
"type": "recipe",
"title": "Halang-Halang (Spicy Chicken)",
"author": "Visayan Spicy",
"image_url": "https://images.unsplash.com/photo-1563599175592-a5efcd885905?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 20,
"carbs": 5,
"fat": 20,
"ingredients": [
"Chicken, chopped small",
"Coconut Milk",
"Lots of Chili (Siling Labuyo)",
"Lemongrass (Tanglad)"
],
"instructions": [
"1. Sauté chicken with ginger and lemongrass.",
"2. Add coconut milk and chilies.",
"3. Simmer until spicy and creamy."
]
},
{
"id": "recipe_ph_263",
"type": "recipe",
"title": "Balbacua (Skin Stew)",
"author": "Collagen Soup",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "120 mins",
"calories": 350,
"protein": 25,
"carbs": 5,
"fat": 25,
"ingredients": [
"Ox Skin/Feet (cleaned)",
"Peanuts/Peanut Butter",
"Annatto (Atsuete)",
"Black Beans"
],
"instructions": [
"1. Boil skin for hours until gelatinous.",
"2. Sauté aromatics and beans.",
"3. Add skin and broth. Simmer until thick and sticky."
]
},
{
"id": "recipe_ph_264",
"type": "recipe",
"title": "Binakol (Chicken in Coco Water)",
"author": "Ilonggo Soup",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 220,
"protein": 20,
"carbs": 8,
"fat": 12,
"ingredients": [
"Native Chicken",
"Coconut Water (Buko Juice)",
"Coconut Meat (shredded)",
"Lemongrass & Ginger"
],
"instructions": [
"1. Sauté chicken with ginger.",
"2. Pour coconut water (instead of plain water).",
"3. Simmer until tender (sweet broth)."
]
},
{
"id": "recipe_ph_265",
"type": "recipe",
"title": "Linagpang na Isda (Grilled Soup)",
"author": "Smoky Soup",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 150,
"protein": 20,
"carbs": 2,
"fat": 5,
"ingredients": [
"Leftover Grilled Fish",
"Tomato & Onion (grilled too)",
"Boiling Water",
"Ginger"
],
"instructions": [
"1. Mash grilled tomatoes and onions in a bowl.",
"2. Add grilled fish.",
"3. Pour boiling water. The soup will taste smoky."
]
},
{
"id": "recipe_ph_266",
"type": "recipe",
"title": "Inabraw (Ilocano Veggie Soup)",
"author": "Simple Dinengdeng",
"image_url": "https://images.unsplash.com/photo-1534939561126-855b8675edd7?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 90,
"protein": 6,
"carbs": 12,
"fat": 1,
"ingredients": [
"Saluyot, Patola, Sitaw",
"Bagoong Isda",
"Grilled Fish"
],
"instructions": [
"1. Boil water with bagoong.",
"2. Add vegetables (greens last).",
"3. Top with grilled fish."
]
},
{
"id": "recipe_ph_267",
"type": "recipe",
"title": "Gising-Gising (Spicy Beans)",
"author": "Wake Up Stew",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 200,
"protein": 8,
"carbs": 8,
"fat": 16,
"ingredients": [
"Sigarilyas (Winged Bean), chopped",
"Ground Pork",
"Coconut Milk",
"Plenty of Chili"
],
"instructions": [
"1. Sauté pork and lots of garlic/chili.",
"2. Add beans.",
"3. Pour coconut milk and cook until reduced."
]
},
{
"id": "recipe_ph_268",
"type": "recipe",
"title": "Ensaladang Talbos ng Kamote",
"author": "Garden Salad",
"image_url": "https://images.unsplash.com/photo-1525351484163-7529414344d8?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 60,
"protein": 2,
"carbs": 8,
"fat": 2,
"ingredients": [
"Sweet Potato Leaves (Talbos)",
"Tomato & Onion",
"Vinaigrette (Vinegar/Patis/Sugar)"
],
"instructions": [
"1. Blanch leaves quickly (don't overcook).",
"2. Mix with chopped veggies.",
"3. Pour dressing."
]
},
{
"id": "recipe_ph_269",
"type": "recipe",
"title": "Bulanglang (Batangas Veggie Soup)",
"author": "Water Base Soup",
"image_url": "https://images.unsplash.com/photo-1534939561126-855b8675edd7?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 80,
"protein": 3,
"carbs": 15,
"fat": 1,
"ingredients": [
"Squash, Okra, Malunggay",
"Rice Wash (Hugas Bigas)",
"Ginger & Tomato",
"Salt (No Bagoong)"
],
"instructions": [
"1. Boil rice wash with ginger and tomato.",
"2. Add squash first, then okra and greens.",
"3. Season with salt."
]
},
{
"id": "recipe_ph_270",
"type": "recipe",
"title": "Minatamis na Saging (Sweet Banana)",
"author": "Simple Dessert",
"image_url": "https://images.unsplash.com/photo-1621855685794-6889d443e414?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 200,
"protein": 1,
"carbs": 50,
"fat": 0,
"ingredients": [
"Saba Bananas (ripe)",
"Brown Sugar",
"Water",
"Vanilla"
],
"instructions": [
"1. Boil water and sugar to make syrup.",
"2. Add bananas.",
"3. Simmer until bananas are soft and syrup is thick."
]
},
{
"id": "recipe_ph_271",
"type": "recipe",
"title": "Suman Malagkit (Rice Cake)",
"author": "Wrapped Treat",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "60 mins",
"calories": 250,
"protein": 4,
"carbs": 50,
"fat": 2,
"ingredients": [
"Glutinous Rice",
"Coconut Milk",
"Sugar",
"Banana Leaves"
],
"instructions": [
"1. Cook rice with coconut milk and sugar until half-done.",
"2. Wrap in banana leaves.",
"3. Steam for 45 mins."
]
},
{
"id": "recipe_ph_272",
"type": "recipe",
"title": "Tupig (Grilled Rice Cake)",
"author": "North Kakanin",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 220,
"protein": 2,
"carbs": 40,
"fat": 6,
"ingredients": [
"Ground Glutinous Rice (Galapong)",
"Grated Coconut (young)",
"Coconut Milk & Molasses",
"Banana Leaves"
],
"instructions": [
"1. Mix batter.",
"2. Wrap in banana leaves.",
"3. Grill over charcoal until burnt outside/cooked inside."
]
},
{
"id": "recipe_ph_273",
"type": "recipe",
"title": "Baye-Baye (Young Coconut Cake)",
"author": "Visayan Sweet",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 200,
"protein": 2,
"carbs": 35,
"fat": 5,
"ingredients": [
"Toasted Glutinous Rice (ground)",
"Young Coconut (Buko) strips",
"Sugar"
],
"instructions": [
"1. Mix toasted rice flour and sugar.",
"2. Mash in the coconut water and strips.",
"3. Shape into rolls."
]
},
{
"id": "recipe_ph_274",
"type": "recipe",
"title": "Puto Seko (Dry Cookies)",
"author": "Tea Time",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 100,
"protein": 1,
"carbs": 20,
"fat": 2,
"ingredients": [
"Cornstarch",
"Sugar",
"Egg & Butter"
],
"instructions": [
"1. Mix ingredients into dry dough.",
"2. Mold into small circles.",
"3. Bake until white and crisp."
]
},
{
"id": "recipe_ph_275",
"type": "recipe",
"title": "Tinapa with Kamatis (Smoked Fish)",
"author": "Almusal",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "10 mins",
"calories": 180,
"protein": 15,
"carbs": 5,
"fat": 8,
"ingredients": [
"Tinapa (Smoked Fish)",
"Tomatoes, chopped",
"Fried Rice"
],
"instructions": [
"1. Fry tinapa.",
"2. Serve with fresh tomatoes and vinegar."
]
},
{
"id": "recipe_ph_276",
"type": "recipe",
"title": "Danggit Lamayo (Marinated Fish)",
"author": "Palawan Breakfast",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 160,
"protein": 18,
"carbs": 0,
"fat": 8,
"ingredients": [
"Fresh Danggit (Rabbitfish), butterflied",
"Vinegar, Garlic, Pepper (Marinade)"
],
"instructions": [
"1. Marinate fish partially sun-dried or fresh.",
"2. Fry until crispy."
]
},
{
"id": "recipe_ph_277",
"type": "recipe",
"title": "Pancit Habhab (Quezon Noodle)",
"author": "No Utensils",
"image_url": "https://images.unsplash.com/photo-1612927601601-6638404737ce?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 300,
"protein": 8,
"carbs": 50,
"fat": 8,
"ingredients": [
"Miki Lucban (Dry noodles)",
"Sayote & Pechay",
"Vinegar (Spiced)",
"Banana Leaf (Plate)"
],
"instructions": [
"1. Sauté veggies and meat.",
"2. Add broth and noodles (don't stir too much).",
"3. Serve on banana leaf. Eat without fork, drizzle vinegar."
]
},
{
"id": "recipe_ph_278",
"type": "recipe",
"title": "Pancit Batil Patong",
"author": "Cagayan Noodle",
"image_url": "https://images.unsplash.com/photo-1612927601601-6638404737ce?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 450,
"protein": 20,
"carbs": 55,
"fat": 15,
"ingredients": [
"Miki Noodles",
"Carabeef/Beef Mince",
"Poached Egg (topping)",
"Liver Sauce",
"Egg Drop Soup (side)"
],
"instructions": [
"1. Stir fry noodles with meat and veggies.",
"2. Top with poached egg.",
"3. Serve with separate bowl of egg drop soup and chopped onions."
]
},
{
"id": "recipe_ph_279",
"type": "recipe",
"title": "Gotong Batangas (Innards Soup)",
"author": "No Rice Goto",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "120 mins",
"calories": 250,
"protein": 20,
"carbs": 5,
"fat": 15,
"ingredients": [
"Beef Innards (Tripe, Intestine, Heart)",
"Ginger & Garlic",
"Annatto",
"Chili"
],
"instructions": [
"1. Boil innards until tender (this takes time).",
"2. Sauté aromatics and meat.",
"3. Simmer in broth. Unlike Lugaw, this has NO rice."
]
},
{
"id": "recipe_ph_280",
"type": "recipe",
"title": "Kinalas (Naga Noodle)",
"author": "Bicol Noodle",
"image_url": "https://images.unsplash.com/photo-1612927601601-6638404737ce?auto=format&fit=crop&w=800&q=80",
"prep_time": "60 mins",
"calories": 350,
"protein": 15,
"carbs": 45,
"fat": 12,
"ingredients": [
"Noodles",
"Scraped meat from pork/beef head",
"Thick brown gravy (brains/flour)",
"Egg"
],
"instructions": [
"1. Boil head parts and scrape meat.",
"2. Make thick gravy broth.",
"3. Pour over noodles and meat."
]
},
{
"id": "recipe_ph_281",
"type": "recipe",
"title": "Sinigang sa Miso (Fish Head)",
"author": "Savory Sour",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 180,
"protein": 20,
"carbs": 8,
"fat": 8,
"ingredients": [
"Fish Head (Maya-maya/Salmon)",
"Miso Paste",
"Sinigang Mix",
"Mustasa (Mustard Leaves)"
],
"instructions": [
"1. Sauté garlic, onion, and miso paste.",
"2. Add water and souring agent.",
"3. Add fish head and simmer.",
"4. Add mustasa leaves."
]
},
{
"id": "recipe_ph_282",
"type": "recipe",
"title": "Atchara (Papaya Pickle)",
"author": "Side Dish",
"image_url": "https://images.unsplash.com/photo-1525351484163-7529414344d8?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 50,
"protein": 0,
"carbs": 12,
"fat": 0,
"ingredients": [
"Unripe Papaya, grated",
"Carrots & Bell Pepper",
"Raisins",
"Vinegar & Sugar Syrup"
],
"instructions": [
"1. Squeeze papaya with salt to remove juice.",
"2. Boil vinegar and sugar.",
"3. Mix veggies and pour syrup. Chill."
]
},
{
"id": "recipe_ph_283",
"type": "recipe",
"title": "Buro at Hito (Fermented Rice)",
"author": "Kapampangan",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 300,
"protein": 20,
"carbs": 30,
"fat": 15,
"ingredients": [
"Burong Isda (Fermented Rice)",
"Fried Hito (Catfish)",
"Mustasa Leaves (Fresh)"
],
"instructions": [
"1. Sauté the fermented rice with garlic and tomatoes.",
"2. Fry the catfish.",
"3. Wrap rice and fish in fresh mustard leaves."
]
},
{
"id": "recipe_ph_284",
"type": "recipe",
"title": "Adobong Pula (Red Adobo)",
"author": "Batangas Adobo",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 320,
"protein": 22,
"carbs": 2,
"fat": 20,
"ingredients": [
"Pork or Chicken",
"Vinegar (No Soy Sauce)",
"Annatto Water (Atsuete) for color",
"Garlic"
],
"instructions": [
"1. Marinate meat in vinegar, garlic, and salt.",
"2. Boil in marinade.",
"3. Add atsuete oil/water and fry in own fat."
]
},
{
"id": "recipe_ph_285",
"type": "recipe",
"title": "Hardinera (Meatloaf)",
"author": "Quezon Fiesta",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "60 mins",
"calories": 280,
"protein": 18,
"carbs": 10,
"fat": 18,
"ingredients": [
"Diced Pork",
"Liver Spread",
"Eggs",
"Pineapple & Raisins",
"Tomato Sauce"
],
"instructions": [
"1. Cook pork as menudo first.",
"2. Mix with raw eggs.",
"3. Place in llanera molds and steam."
]
},
{
"id": "recipe_ph_286",
"type": "recipe",
"title": "Ginataang Mais (Corn Pudding)",
"author": "Sweet Porridge",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 250,
"protein": 4,
"carbs": 45,
"fat": 8,
"ingredients": [
"Glutinous Rice",
"Corn Kernels",
"Coconut Milk",
"Sugar"
],
"instructions": [
"1. Boil rice and corn in coconut milk.",
"2. Stir constantly to prevent burning.",
"3. Sweeten with sugar."
]
},
{
"id": "recipe_ph_287",
"type": "recipe",
"title": "Ginataang Tahong (Mussels)",
"author": "Seafood Coco",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 180,
"protein": 15,
"carbs": 5,
"fat": 12,
"ingredients": [
"Mussels (Tahong)",
"Coconut Milk",
"Ginger & Spinach",
"Green Chili"
],
"instructions": [
"1. Sauté ginger and mussels.",
"2. Pour coconut milk.",
"3. Simmer until shells open. Add veggies."
]
},
{
"id": "recipe_ph_288",
"type": "recipe",
"title": "Nilupak na Saging (Mashed Banana)",
"author": "Native Snack",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 220,
"protein": 2,
"carbs": 45,
"fat": 5,
"ingredients": [
"Unripe Saba Bananas (Boiled)",
"Grated Coconut",
"Brown Sugar",
"Margarine"
],
"instructions": [
"1. Pound boiled bananas in a mortar (lusong).",
"2. Mix in coconut, sugar, and margarine.",
"3. Serve as cakes."
]
},
{
"id": "recipe_ph_289",
"type": "recipe",
"title": "Sinanglaw (Beef Innards Sour Soup)",
"author": "Ilocano Breakfast",
"image_url": "https://images.unsplash.com/photo-1550951165-2766863673c6?auto=format&fit=crop&w=800&q=80",
"prep_time": "90 mins",
"calories": 200,
"protein": 25,
"carbs": 2,
"fat": 10,
"ingredients": [
"Beef Innards",
"Kamias or Bile (Papait)",
"Ginger & Onion",
"Chili"
],
"instructions": [
"1. Boil innards until tender.",
"2. Sauté aromatics and meat.",
"3. Simmer in broth with kamias (sour) and a little bile (bitter)."
]
},
{
"id": "recipe_ph_290",
"type": "recipe",
"title": "Sinuglaw (Grilled Pork & Fish)",
"author": "Davao Mix",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 300,
"protein": 25,
"carbs": 5,
"fat": 18,
"ingredients": [
"Grilled Pork Belly, chopped",
"Fresh Tuna, cubed (Raw/Cured)",
"Vinegar & Calamansi",
"Chili, Ginger, Onion"
],
"instructions": [
"1. Cure tuna in vinegar (Kinilaw).",
"2. Mix with chopped grilled pork.",
"3. Season with spices and chill."
]
},
{
"id": "recipe_ph_291",
"type": "recipe",
"title": "Tinolang Manok sa Pakwan (Watermelon)",
"author": "Fruity Twist",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 220,
"protein": 20,
"carbs": 10,
"fat": 10,
"ingredients": [
"Chicken",
"Red Watermelon (cubed/seeded)",
"Ginger & Lemongrass",
"Chili Leaves"
],
"instructions": [
"1. Sauté chicken and ginger.",
"2. Add water and watermelon.",
"3. Simmer until watermelon melts into the soup (sweetness).",
"4. Add leaves."
]
},
{
"id": "recipe_ph_292",
"type": "recipe",
"title": "Adobong Pusit sa Gata",
"author": "Black Creamy",
"image_url": "https://images.unsplash.com/photo-1604543501179-84882e3c233c?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 250,
"protein": 18,
"carbs": 6,
"fat": 18,
"ingredients": [
"Squid (with ink sac)",
"Coconut Milk",
"Vinegar & Soy Sauce",
"Green Chili"
],
"instructions": [
"1. Sauté squid and aromatics.",
"2. Add vinegar/soy sauce and cook briefly.",
"3. Add coconut milk and simmer until thick."
]
},
{
"id": "recipe_ph_293",
"type": "recipe",
"title": "Bagnet (Ilocano Crispy Pork)",
"author": "Super Crispy",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "120 mins",
"calories": 500,
"protein": 20,
"carbs": 0,
"fat": 45,
"ingredients": [
"Pork Belly slab",
"Salt",
"Water"
],
"instructions": [
"1. Boil pork until tender.",
"2. Air dry for hours.",
"3. Double fry until skin is like chicharon."
]
},
{
"id": "recipe_ph_294",
"type": "recipe",
"title": "Tibok-Tibok (Milk Pudding)",
"author": "Kapampangan Sweet",
"image_url": "https://images.unsplash.com/photo-1541544744-378ca6e89399?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 200,
"protein": 4,
"carbs": 25,
"fat": 10,
"ingredients": [
"Carabao Milk (or heavy milk)",
"Rice Flour",
"Sugar",
"Latik (toasted coconut curd)"
],
"instructions": [
"1. Mix milk, flour, and sugar.",
"2. Stir on low heat until thick and smooth.",
"3. Top with latik."
]
},
{
"id": "recipe_ph_295",
"type": "recipe",
"title": "Inaloban (Grilled Fish in Coco Milk)",
"author": "Visayan Fish",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 280,
"protein": 22,
"carbs": 5,
"fat": 20,
"ingredients": [
"Grilled Fish (leftover or fresh)",
"Coconut Milk",
"Vinegar",
"Ginger & Chili"
],
"instructions": [
"1. Put grilled fish in pan.",
"2. Add coconut milk, vinegar, and spices.",
"3. Simmer. The smoky flavor mixes with the cream."
]
},
{
"id": "recipe_ph_296",
"type": "recipe",
"title": "Pinangat sa Sampalok (Fish Stew)",
"author": "Sour Fish",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "25 mins",
"calories": 160,
"protein": 20,
"carbs": 5,
"fat": 6,
"ingredients": [
"Fish (Hito/Tilapia)",
"Tamarind fruit or leaves",
"Ginger & Tomato"
],
"instructions": [
"1. Boil water with tamarind and tomatoes.",
"2. Mash tamarind to release sourness.",
"3. Add fish and simmer."
]
},
{
"id": "recipe_ph_297",
"type": "recipe",
"title": "Adobong Sitaw at Kalabasa",
"author": "Dry Veggie Stew",
"image_url": "https://images.unsplash.com/photo-1627308595229-7830a5c91f9f?auto=format&fit=crop&w=800&q=80",
"prep_time": "20 mins",
"calories": 120,
"protein": 4,
"carbs": 18,
"fat": 4,
"ingredients": [
"Squash, cubed",
"String Beans, cut",
"Soy Sauce & Vinegar",
"Garlic"
],
"instructions": [
"1. Sauté garlic and squash.",
"2. Add soy sauce, vinegar, and water.",
"3. Add beans last. Cook until dry/oily."
]
},
{
"id": "recipe_ph_298",
"type": "recipe",
"title": "Kilawin Kambing (Goat Skin)",
"author": "Province Pulutan",
"image_url": "https://images.unsplash.com/photo-1603083543160-5f2fa6618a5e?auto=format&fit=crop&w=800&q=80",
"prep_time": "40 mins",
"calories": 200,
"protein": 20,
"carbs": 5,
"fat": 10,
"ingredients": [
"Goat Skin (burnt/cleaned), chopped",
"Vinegar & Calamansi",
"Ginger & Onions",
"Chili"
],
"instructions": [
"1. Boil goat skin until tender.",
"2. Grill briefly for smoke flavor (optional).",
"3. Mix with vinegar, onions, and spices."
]
},
{
"id": "recipe_ph_299",
"type": "recipe",
"title": "Ginataang Suso (River Snails)",
"author": "River Harvest",
"image_url": "https://images.unsplash.com/photo-1599021405230-22c608144026?auto=format&fit=crop&w=800&q=80",
"prep_time": "30 mins",
"calories": 200,
"protein": 10,
"carbs": 6,
"fat": 15,
"ingredients": [
"River Snails (long shell), tails clipped",
"Coconut Milk",
"Turmeric & Ginger",
"Chili"
],
"instructions": [
"1. Sauté aromatics.",
"2. Add snails and coconut milk.",
"3. Simmer until sauce is thick and spicy."
]
},
{
"id": "recipe_ph_300",
"type": "recipe",
"title": "Sinangag na Bahaw at Tuyo",
"author": "Morning Staple",
"image_url": "https://images.unsplash.com/photo-1512058564366-18510be2db19?auto=format&fit=crop&w=800&q=80",
"prep_time": "15 mins",
"calories": 300,
"protein": 10,
"carbs": 50,
"fat": 5,
"ingredients": [
"Leftover Rice (Bahaw)",
"Dried Fish (Tuyo/Daing)",
"Garlic",
"Oil"
],
"instructions": [
"1. Fry dried fish.",
"2. Flake the fish meat.",
"3. Stir fry rice with garlic and fish flakes."
]
}
]
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