Goodfoodfreak

04/23/2026

MENEMEN — simple, satisfying, and full of flavor 🍅🍳

This tomato-based classic is known as menemen in Turkish cuisine — one of my favorite high-protein, Mediterranean-style breakfasts. Perfect for supporting strength training, balanced blood sugar (A1C), and fat loss.

⬇️⬇️
Ingredients
2 small tomatoes
2 eggs
1 tbsp chopped onion
1 spicy jalapeño (plus a few serrano slices for extra kick 🌶️)
1 tsp olive oil

▶️ Sauté onion and peppers in olive oil for a few minutes
▶️ Add chopped tomatoes, salt to taste, and cook until softened
▶️ Crack the eggs, mix, pour into the pan, mix gently , cover, and cook until the whites are set or like in the picture, fry one egg separately if you prefer.

Enjoyed with freshly brewed tea and a slice of whole wheat sprouted bread (higher in protein and more blood sugar–friendly than most breads) — because you need something to soak up all that delicious sauce.

I’m not dieting — I’m building a sustainable way of eating that supports strength, balanced blood sugar, and long-term health.

MACROS:
Calories: ~210 kcal
Protein: ~13 g
Carbs: ~10 g
Fat: ~14 g
Fiber: ~2–3 g

04/21/2026

Roasted Carrots with Chickpeas 🥕✨

Made with organic, multicolored baby carrots — simple, clean, and full of flavor. As part of my strength training routine, I focus on building meals that support muscle, balance blood sugar, and keep me energized.

Quick rinse, drizzle with olive oil, and roast at 400°F for about 20 minutes. Finish with fresh lemon juice, generous sumac, chopped arugula, and a sprinkle of peanuts. Add chickpeas for plant-based protein and extra satiety.

A fiber-rich, nutrient-dense side dish that’s as good for your health as it is for your table. 💚

organic multicolor carrots🥕
🥕

04/06/2026

Garlic Lemon Cauliflower Rice 🌱
Sarımsaklı Limonlu Karnabahar Pilavı 💚
—
I love a good garlic lemon rice… and this cauliflower version? Just as satisfying, lighter, and full of flavor ✨
Low-carb, calorie-conscious, and perfect to support weight loss & strength training goals 💪

You can easily make cauliflower rice at home (food processor works great) or grab it ready-made—super convenient and just as good.

⬇️

Ingredients:
• 1 small head cauliflower (riced)
• 3 large garlic cloves, finely grated (divide into 3 parts)
• 2 tbsp lemon juice + zest of 1 lemon
• ½ cup finely chopped cilantro
• 1 tbsp olive oil

▶️
Melt the butter, add 1 part garlic and sauté lightly. Add cauliflower rice, another part garlic, 1 tbsp lemon juice, and a pinch of salt. Cook on low until tender.
Finish with the last garlic, remaining lemon juice, lemon zest, and cilantro. Gently fluff with a fork and serve with extra lemon slices 🍋

💥 Adding garlic in stages builds layers of flavor—don’t skip this step!

—

🇹🇷
Limonlu sarımsaklı pilavı çok seviyorum..bu karnabahar versiyonu da en az onun kadar lezzetli ve çok daha hafif ✨
Düşük karbonhidratlı ve kalorili olduğu icin kilo kontrolü ile ağırlık antrenmanına çok uygun 💪

Karnabaharı evde rondodan geçirerek “pirinç” haline getirebilirsiniz.

⬇️

Malzemeler:
• 1 küçük karnabahar (pirinç formunda)
• 3 büyük diş sarımsak (ince rendelenmiş, 3’e bölünmüş)
• 2 yk limon suyu + 1 limon kabuğu rendesi
• ½ bardak ince kıyılmış kişniş
• 1 yk zeytin yağı

▶️
Tereyağını erit, 1 parça sarımsağı ekleyip hafifçe çevir. Karnabahar, 1 parça sarımsak, 1 yk limon suyu ve az tuz ekleyip kısık ateşte pişir.
Son olarak kalan sarımsak, limon suyu, kabuk rendesi ve kişnişi ekleyip karıştır. Çatalla havalandırarak servis et 🍋

💥 Sarımsağı aşamalı eklemek lezzeti derinleştirir—bu detayı atlama!

04/04/2026

Air Fryer Chicken Drumettes 💪🔥
High protein • strength training friendly • weight loss mindful

Simple meals are all I need right now—especially when I want something quick, satisfying, and protein-packed after training. Instead of whole wings, I am using drumettes because of higher lean meat.

These crispy chicken drumettes hit all the marks: juicy inside, perfectly crisp outside, and no excess oil.
📌Always portion control.

✔️ Bring chicken to room temp (30 min)
✔️ Pat dry very well (this is key for crispiness)
✔️ Toss with: 1 tsp olive oil, salt, red pepper flakes, chili powder, cumin

🔥 Air fryer: 380°F (preheated)
⏱ 24 min total
→ Turn every 10 min

Result: crispy, flavorful, high-protein goodness without heaviness.

For the sauce:
🥣 1/2 cup plain yogurt + your favorite hot sauce
➡️ I swap yogurt for mayo whenever I can—lighter, higher protein, and gut-friendly.

Perfect for:
🏋️‍♀️ Strength training days
⚖️ Fat loss phase
🥗 Balanced, real-food eating

⸻

🇹🇷
Airfryer Tavuk Kanatları 💪🔥

Kolay, hızlı ve protein açısından zengin bir tarif.
Benim antremanlarim sonrası için ideal ve tüm kanat yerine daha etli ve protein değeri yüksek olan kısımlarını kullanıyorum sadece.

✔️ Tavukları 30 dk dışarıda beklet
✔️ İyice kurula (çıtır olması için çok önemli)
✔️ 1 tatlı kaşığı yağ, tuz, pul biber, kimyon, az kekik

🔥 Airfryer: 180°C
⏱ 24 dk (10.dk’da çevir)

Sonuç: dışı çıtır, içi sulu—fazla yağ yok, tam dengeli.

🥣 Sos: yoğurt + acı sos
➡️ Mayonez yerine yoğurt: daha hafif, daha proteinli

03/20/2026

03/20/2026

Shrimp, Grapefruit & Avocado Salad 🦐🥑🍊

Lately I’ve been focusing on strength training and being more intentional with what I eat—and honestly, weekly meal prep is the only way I stay on track. But eating healthy doesn’t mean eating boring… I’m always looking for simple, fresh, and exciting meals ✨

This salad is my new favorite. I first tasted it at an event and had to recreate my own version as a full, satisfying main dish. It’s loaded with raw + cooked veggies, bright citrus, and a solid protein boost (about 24g per serving 💪).

Inspired by Citrus Illustrated by chef George Geary (page 24)

My version (2 servings):
• 200g cooked shrimp
• Steamed broccoli with garlic + lemon
• Shredded red cabbage, carrots & beets with lemon
• Bed of lettuce
• Avocado slices
• Cocktail grapefruit + pixie mandarin segments

Simple dressing:
• 1 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp mustard

Tip 💡
I always cook shrimp at home—it’s quick and so much more flavorful. Just add coriander seeds, peppercorns, onion, and a bay leaf to boiling water, toss in shrimp for a few minutes, then drain. Done!

Fresh, light, and perfect for meal prep 🌿

03/17/2026

Mandarin Curd 🍊🍋

Citrus season is one of my favorite times of the year. From cocktail grapefruit to Meyer lemons, Ojai Pixie mandarins, blood oranges, kumquats, key limes, finger limes, Buddha’s hand and citron—each one brings its own aroma, brightness, and personality to the kitchen.

If you love cooking with citrus, the new cookbook Citrus Illustrated by legendary chef George Geary is a beautiful deep dive into these vibrant fruits and how to use them.

Inspired by his tart lemon curd recipe, I made a Mandarin Curd using Ojai Pixie mandarins with seedless lemons. The mandarins soften the acidity and add a gentle sweetness, while the lemon keeps that classic bright citrus bite. You can also make it entirely with Meyer lemons for a more floral flavor.

Recipe

10 large egg yolks
¼ cup sugar
¼ cup mixed citrus juice (Ojai Pixie mandarin + seedless lemon)
⅓ cup unsalted butter

Prep

•Whisk egg yolks in a bowl over a double boiler.
•Add sugar and the citrus juice, whisking constantly.
•Cook about 7 minutes, stirring until thickened.
•Remove from heat and whisk in the butter.
•Let cool, then transfer to an airtight container.

•Keeps up to 1 week in the fridge.

Bright, silky, and perfect on toast, yogurt, cakes—or straight from the spoon. 🍊✨

03/07/2026

🌸 How Much Cauliflower Can You Eat? 🌸
Winter / spring favorite = oven-baked, crispy, creamy, utterly addictive. ❄️

Winter / spring = cauliflower season in our house! ❄️ Between me & hubby, it’s basically a daily obsession. I go for garlicky yogurt, he loves a squeeze of fresh lemon—both ways = pure magic. ✨

Forget the health spiel (we know it’s a powerhouse ), let’s talk easy, delicious, irresistible nature of cauliflower.

What You Need:
• 4–5 cups cauliflower florets
• Salt + black pepper
• ¼ tsp each: cumin, turmeric, paprika, red pepper flakes
• 2 tbsp oil (or spray)

How I Do It:
1️⃣ Line a baking tray with parchment
2️⃣ Toss cauliflower with spices & oil
3️⃣ Bake at 375°F for ~40 min until creamy soft
4️⃣ Finish with lemon juice or garlicky yogurt
5️⃣ Dig in & savor every bite 😋

💬 Q: How do YOU jazz up your cauliflower?

Drop your favorite twist in the comments!
👯‍♀️ Tag a friend who NEEDS to try this.

03/04/2026

Aromatic Stewed Meat Balls
I love meatballs stew, “sulu köfte “ we call it in Turkish cuisine. It is between soup and stew, delicious and nourishing broth is an excellent way to feed your body. Traditional broth doesn’t have any vegetables, except tomatoes, sometimes chickpeas and carrots but I let ve fragrant vegetables so I added large amounts of cilantro, celery … it is just amazing .

Here’s my recipe: 4 servings (20 large meatballs total)
Meat balls:
1 lb raw ground beef , I used 15% fat
1 tbsp raw onion
1 tbsp rice
1/2 tsp each cumin, coriander, black pepper, paprika
Salt ti taste
2 tsp flour ,

Vegetable mix for cooking meat balls:
1.5 cups mixed celery leaves and stems
1/4 cup leeks
1/4 cup carrots
1 cup cilantro
1/2 cup potatoes
1/2 cup tomato puree
4 cups water
1 tbsp oil
Salt, black pepper, turmeric, red pepper flakes

How To:
Mix meat ball ingredients except flour, at the end sprinkle flour to coat them.

Saute all vegs except cilantro with 1 tbsp oil, add water bring to boil, add meat balls , reduce to heat to simmer. Few minutes before finish cooking add cilantro. Serve with lemon juice .

🇹🇷Sulu köfteyi siz nasıl yaparsınız? Benimkinde mutlaka bol sebze olacak, kereviz sapları, pırasa, patates, havuç ve taze kişniş, köfteleride iri seviyorum. En sevdiğim yemeklerden birisi diyebilirim . Yapacaklara afiyet olsun ❤️