Brooke Siem

Sample Menu & Original Recipes

Brussels Sprouts & Asparagus Breakfast Hash

Prep Time: 10 minutes Cook Time: 25 minutes

Macros: 4.5 g Protein, 14.1 g Carbs, 2 g Fat

• 415 g Brussels sprouts, quartered

• 180 g asparagus, trimmed into bite sized chunks

• 215 g onion, any color, cut into 1/2-inch dices

• 15 g chopped fresh rosemary

• 2 tsp salt 

• 1/2 tsp black pepper

• 3/4 tsp garlic powder

• 3/4 tsp cumin

• 1/2 tsp onion powder

• 1/2 tsp paprika

• Pinch of cayenne

• Olive oil spray (5-second spray)

  Directions: 

  Preheat the oven to 400 F. 

  Trim Brussels sprouts of any brown stems and cut them into quarters. Add them to a large bowl along with the trimmed asparagus and diced onion. Spray the veggies with olive oil spray—a 5-second-long spray—and toss to coat. Then add the rosemary, all the spices, and the salt and pepper. Toss the veggies until they’re evenly coated with spices, then spread them evenly in a single layer across two sheet pans.

  Roast the veggies for 20–25 minutes, swapping the trays on the oven racks halfway through so everything roasts evenly.

  Store leftovers in the refrigerator for up to five days or freezer for up to three months.

Sweet Potato Salad with Cherries & Pistachios

Prep Time: 20 minutes Cook Time: 45 minutes

Macros: 7 g Protein, 40 g Carbs, 13 g Fat

• 720 g sweet potatoes, cut into 1” chunks

• 35 g olive oil

• 13 g garlic (3-4 cloves)

• 190 g pitted cherries (210 g with pits)

• 57 g (1 small) shallot, very thinly sliced

• 1 tbs apple cider vinegar

• 100 g arugula

• 28 g feta cheese

• 28 g salted & shelled pistachios, chopped

• Salt & Pepper

  For the dressing:

• 7 grams olive oil 

• 3 g dijon mustard

• The juice of ½ an orange, or 2 tbs orange juice

  Directions: 

  Preheat oven to 425 degrees. 

  Wash and cut the sweet potatoes (no need to peel) and arrange them on a baking sheet. 

  Using any kind of small blender (like a Nutribullet), food processor, or hand blender, add the 35 g of olive oil along with the garlic and blitz until combined.* Pour the garlic oil all over the sweet potatoes but DO NOT RINSE the container you used to make the garlic oil. Add a generous amount of salt and pepper to the sweet potatoes and toss until they’re evenly coated. Roast for 45 minutes, flipping once, or until they’re browned on the outside and soft on the inside. 

  Meanwhile, prepare the rest of the salad. Pit the cherries and add them to a medium sized bowl along with the thinly sliced shallots. Sprinkle in a bit of salt and add the apple cider vinegar. Stir to combine and let the mixture marinate. 

  Next, make the dressing. Add an additional 7 grams of olive oil to the unrinsed container with leftover garlic oil along with the mustard and orange juice. Blitz the mixture one more time. Set the dressing aside. 

  When the potatoes are finished cooking, add them to a large bowl along with the marinated cherries & shallots, arugula, chopped pistachios, and feta. Pour the dressing over the top and toss to combine. Add salt & pepper to taste and serve. 

Wild Salmon with Spicy Mustard Glaze

Prep Time: 5 minutes Cook Time: 5 minutes

Macros: 25g Protein, 0g* Carbs, 6g Fat

• 2 x 4oz wild sockeye salmon fillets

• 30g grainy mustard

• 1 tbs apple cider vinegar

• 15g sambal oelek (also known as chili garlic sauce, found in the International or Asian foods isles of your grocery store)

• Juice of ½ a lemon

• 24g granulated sweetener (the macros for this recipe using allulose, a keto-friendly sugar that has little impact on blood glucose levels and 0 net carbs. You can also use white sugar or coconut sugar)  

• Optional chopped parsley, for garnish

  Directions: 

  Pat the salmon fillets dry and set them aside. 

  Combine the mustard, apple cider vinegar, sambal oelek, lemon juice, and granulated sweetener in a bowl. Set aside. 

  Spray a frying pan with cooking spray and sear the salmon over high heat, about 2-3 minutes per side or until the salmon is just cooked through. Remove it from the heat and set aside. 

  Turn down the heat to medium and add the mustard sauce to the pan. Let the mixture bubble and thicken for about one minute, then add the salmon back into the pan. Baste the salmon with the sauce until coated, then transfer the salmon to a plate. Top with chopped parsley and serve. 

Boozy Green Juice

Prep Time: 10 minutes

For the green juice‍

• 3 leaves of curly kale, roughly chopped

• 1 handful/1 oz spinach

• 1 cucumber, roughly chopped

• 2 stalks celery, roughly chopped

• 1 granny smith apple, roughly chopped

• A splash of coconut water, if needed

For the cocktail‍

• 3 oz vodka

• 4 oz green juice

• 1/2 oz lemon juice

• 5 oz coconut water

• 1/2 tsp vanilla extract

• 1/2 oz (1 tbsp) agave syrup

• 2 tsps lavender pods

• Lavender sprigs, for garnish

Directions

For the green juice:

If using a juicer, juice all the green juice ingredients except the coconut water and set the juice aside. If using a blender, add all the ingredients along with a splash of coconut water to get the blender moving. Blend on high, adding more coconut water as needed, until the mixture reaches a smooth consistency. Strain the mix into a bowl, using a spatula or spoon to help drain out all the juice. Discard the pulp or save it for another use.

For the cocktail:

In a pitcher or large container, combine the vodka, green juice, lemon juice, coconut water, vanilla extract, and agave syrup. Rub the lavender flowers through your fingers to release some of the aroma and add them to the container. Stir with a generous amount of ice, then pour over rocks. Straining the lavender is optional. Garnish with a lavender sprig and serve.

Creamy Lentils with Boursin Cheese & Veggies

Prep Time: 10 minutes Cook Time: 20 minutes

Macros: 14.5g Protein, 35g Carbs, 6g Fat, 16g Fiber

• 140g green lentils, cooked according to package directions OR one package of pre-cooked lentils warmed in the microwave 

• 275g cherry tomatoes, halved

• 7g olive oil

• 15g balsamic vinegar

• 20g red onion, thinly sliced

• Splash of red wine vinegar

• 40g garlic & herb Boursin cheese (or fresh goat cheese)

• ¼ c parsley, chopped 

• Salt & Pepper

Directions: 

Preheat oven to 400 degrees. Toss the cherry tomatoes with olive oil, balsamic vinegar, and salt and pepper. Arrange in a single layer on a baking sheet and roast until bursting and shriveled, about 20-25 minutes. Set a timer to make sure you don’t overcook the tomatoes, otherwise the balsamic vinegar will burn!

Thinly slice the red onion and place it in a bowl along with a splash of red wine vinegar and a little salt. Let the onions soften while the tomatoes roast.  

Meanwhile, cook the lentils according to package directions.

When the lentils are cooked (or warmed in the microwave, if using pre-cooked lentils) and the tomatoes are roasted, combine them in a large bowl along with the Boursin cheese. Add the pickled onions, chopped parsley, and salt & pepper to taste. Serve warm. 

Reverse Seared Steak Salad

Prep Time: 10 minutes Cook Time: 45 minutes

Macros: 34g Protein, 11g Carbs, 39g Fat

• 2x 10 oz strip loin steaks

• 135 g cherry tomatoes, halved

• 35 g red onion, thinly sliced

• 185 g belgian endive*

• 115 g mixed baby greens

• 28 g feta cheese

• Optional fresh basil

For the dressing: 

• 60 g sherry vinegar

• 90 g olive oil

• 1 tsp mustard

• 2 tsp maple syrup (omit for keto)

• 1 garlic clove, lightly crushed

Directions: 

Preheat your oven to 200 F. Generously season both sides of the steak with salt and pepper and let it rest at room temperature while the oven preheats.

When the oven is ready, place the steak on a baking sheet set on top of a wire rack. If you don’t have a wire rack, you can place the steak directly on the oven rack with a baking sheet on the rack beneath it in order to catch any drippings (just make sure your oven rack is clean!). Let the steak in the oven for about 45 minutes or until it is 10 to 15 degrees below the final desired temperature. 

Meanwhile, toss all the salad ingredients together in a large bowl. Make the dressing by combining the sherry vinegar, olive oil, mustard, maple syrup (omit for keto, lightly crushed garlic clove, and a pinch of salt in a jar. Shake to combine, then remove the garlic clove (or leave it in, if you want your dressing extra garlicy!)

Just before the steak comes out of the oven, heat a frying pan (cast iron is best) over high heat and generously spray it with cooking spray. When the pan begins to smoke, sear the steak until it’s well browned, about 45 seconds to a minute per side. To serve, slice and portion your steak and set it atop your salad. Drizzle with dressing.