Welcome to My Eat Well, Live Well Live Cooking Demo

Elevate your everyday classics with a metabolic upgrade.

On this kitchen stage, I brought nutrition science to life by transforming traditional comfort foods into crave-worthy meals that support muscle metabolism, brain health, and gut health.

These recipes are designed to help you:

• Maximize protein and fibre for satiety and blood sugar stability

• Incorporate omega-3s and anti-inflammatory ingredients for brain and heart health

• Use low glycemic, whole-food carbohydrates for steady energy

• Include fermented foods to support gut health

• Satisfy cravings with nourishing, whole-ingredient swaps

Each dish proves that healthy eating can be indulgent, satisfying, and practical, without compromising metabolic health.

Sheet Pan Pizza + Kale & Brussels Sprout Caesar Salad

This is your comfort food, upgraded. The pizza base is packed with high-quality protein from cottage cheese and eggs to support muscle repair and satiety, while keeping the crust lower in refined carbs. Paired with a fibre-rich kale and Brussels sprout salad, plus Greek yogurt Caesar dressing, this meal delivers a powerful combo of protein, calcium, antioxidants, and gut-supporting fibre.

Sheet Pan Pizza

Ingredients

• 1 pkg cottage cheese (500g), blended

• 6 eggs

• 1½ cups tapioca flour

• 1 tsp sea salt

• 1½ cups mozzarella cheese (divided)

• ½ cup marinara

• 2 tbsp fresh basil, sliced

Directions

1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.

2. In a large bowl, whisk together blended cottage cheese, eggs, tapioca flour, salt, and ¾ cup mozzarella until smooth.

3. Pour batter onto the baking sheet and spread evenly into a thin layer.

4. Top with marinara, remaining mozzarella, and fresh basil.

5. Bake for 30–35 minutes, until set and golden.

6. Let cool slightly before slicing.

Kale & Brussels Sprout Caesar Salad

Salad Base

• 2 cups kale (finely chopped)

• 2 cups Brussels sprouts (shaved)

• 1 cup shaved Parmesan

Greek Yogurt Caesar Dressing

• ¾ cup plain Greek yogurt

• 2 tbsp olive oil

• 2 tbsp lemon juice

• 1 tsp Dijon mustard

• 1 tsp garlic, minced

• 2 tbsp grated Parmesan

• 1–2 tsp Worcestershire sauce

• Salt & pepper

White Bean Croutons

• 1 can cannellini beans, rinsed and dried

• 2 tbsp olive oil

• Salt & pepper

Directions

1. Roast the beans:

   • Preheat oven to 425°F (220°C).

   • Toss beans with olive oil, salt, and pepper.

   • Spread on a baking sheet and roast for 35–45 minutes until crispy.

2. Massage the kale:

   • Add a drizzle of olive oil and massage for 1–2 minutes until softened.

3. Make the dressing:

   • Whisk all dressing ingredients until smooth and creamy.

4. Assemble:

   • Toss kale and Brussels sprouts with dressing.

   • Top with Parmesan and crispy beans.

Chicken Nuggets + Parsnip & Carrot Fries + Creamy Miso Garlic Dip

A fast-food favourite turned metabolic powerhouse. These nuggets are rich in protein for muscle health, paired with fibre-packed root vegetable fries for steady energy. The miso garlic dip adds a naturally fermented ingredient, supporting gut health and delivering deep umami flavour.

Chicken Nuggets

Ingredients

• 500g ground chicken

• 3 tbsp nutritional yeast (or Parmesan)

• 1 cup almond flour

• 3 tbsp tomato paste

• 1 tbsp maple syrup

• 1 tsp each: salt, pepper, garlic powder, paprika

Directions

1. Preheat oven to 375°F (190°C).

2. Combine all ingredients in a bowl and mix until well incorporated.

3. Scoop and shape into nugget-sized portions.

4. Place on a parchment-lined baking tray.

5. Bake for 30–35 minutes, until cooked through and lightly golden.

Parsnip & Carrot Fries

Ingredients

• 2 parsnips, cut into fries

• 2 carrots, cut into fries

• 1½–2 tbsp olive oil

• 2 tbsp Parmesan

• 1 tbsp fresh rosemary (or 1 tsp dried)

• ½ tsp garlic powder

• ½ tsp salt

• ¼ tsp pepper

Directions

1. Preheat oven to 425°F (220°C).

2. Pat vegetables dry (important for crispiness).

3. Toss with oil, seasoning, and rosemary.

4. Spread in a single layer (no overlap).

5. Roast for 20–25 minutes, flipping halfway.

6. Remove, toss with Parmesan, and return to oven for 2–3 minutes.

Creamy Miso Garlic Dip

Ingredients

• ¾ cup Greek yogurt

• 1 tbsp white miso

• 1 clove garlic, minced

• 1 tbsp lemon juice

• 1 tsp maple syrup (optional)

• 1 tsp sesame oil

• 1–2 tbsp water

Directions

1. Whisk all ingredients until smooth.

2. Add water gradually to reach desired consistency.

3. Taste and adjust seasoning as needed.

Chocolate Dipped Nutty Granola Clusters

These are your sweet snack upgrade; rich in healthy fats, fibre, and plant protein to support satiety and blood sugar balance. Made with whole nuts and seeds, they deliver magnesium, omega-3 precursors, and antioxidants, making them a smarter alternative to ultra-processed bars.

Ingredients

• 1½ cups raw almonds

• 2½ cups raw cashews

• 1½ cups slivered almonds

• 1½ cups pumpkin seeds

• 1 cup sunflower seeds

• ¾ cup maple syrup

• ½ cup chia seeds

• ⅔ cup dark chocolate chips

• ½ tsp coconut oil

• Optional: flaky sea salt

Directions

1. Preheat oven to 350°F (175°C).

2. Mix all ingredients (except chocolate) in a large bowl.

3. Spread evenly on a parchment-lined baking sheet.

4. Bake for 25–30 minutes, until lightly golden.

5. Cool completely, then cut into clusters or bars.

6. Melt chocolate with coconut oil.

7. Dip or drizzle clusters and let set.

4-Ingredient Brownies

A simple, whole-food dessert made with natural sweetness and healthy fats. These brownies are rich in fibre and lower in refined sugar, helping to satisfy cravings while supporting stable energy and metabolic health.

Brownies

Ingredients

• 3 ripe bananas, mashed

• 1 cup almond butter

• ½ cup cocoa powder

• ¼ cup maple syrup

• Optional: chocolate chips

Directions

1. Preheat oven to 350°F (175°C).

2. Mash bananas until smooth.

3. Mix in almond butter, cocoa powder, and maple syrup.

4. Stir until fully combined.

5. Transfer to a lined baking pan.

6. Bake for 25 minutes.

7. Cool before slicing.

Optional Chocolate Icing

Ingredients

• ¼ cup applesauce

• 2 tbsp melted coconut oil

• 2 tbsp cocoa powder

• 1 tbsp maple syrup

Directions

1. Whisk until smooth.

2. Spread over cooled brownies.