SALADS

QUINOA SALAD

4 portions

¾ cup quinoa
½ cup fine chopped yellow bell pepper
½ cup fine chopped chives
½ cup cucumber in small cubes
½ cup tomato in small cubes
2 tbsp chopped parsley
1 tbsp fresh basil (optional)
1 tbsp olive oil
½ tsp sea salt
1 tbsp apple vinegar

Cook the quinoa according to the container instructions. Let it cool. In a bowl put the quinoa, paprika, chives, cucumber, tomato and parsley; join well. Add the oil, vinegar and salt, and stir. Put the salad in a source adorned with lettuce leaves.

CHERRY TOMATO SKEWERS

2 portions

6 cherry tomatoes
6 goat cheese cubes
6 basil leafs
6 cocktail sticks

Thread the skewers a cherry tomato, then the basil leaf and ending with the goat cheese cube. Repeat with remaining skewers. You do not need to add salt since the cheese is salty enough.

Place skewers on a plate and serve.

HEARTS OF PALM MOUSSE

8 servings

8 tbsp water

2 tbsp unflavored powdered gelatin

500 gr hearts of palm

350 gr ricotta cheese

1 tsp sea salt

pepper to taste

100 gr finely chopped onion

SAUCE

2 red bell peppers

½ cup basil leaves (optional)

1 minced garlic cloves

1 tbsp olive oil

¼ tsp paprika

¼ tsp sea salt

pepper to taste

In a bowl place 8 tablespoons of cold water and sprinkle gelatin on top. Let it rest for 10 minutes to hydrate. Set aside.

Microwave the gelatin for 10 -15 seconds or until melted. Set aside.

Place all the ingredients in the blender and process until well combined and smooth. Slow down the blender and add the gelatin.

Pour into a mold greased with a little olive oil and refrigerate until firm.

For the sauce, preheat the oven to 400º F. Prepare a baking dish.

Cut the peppers in 2. Remove the stem and seeds, then place them skin side up in the baking dish and spray with a little olive oil spray. Bake for 35-40 minutes.

Remove from the oven, transfer to a bowl and cover with plastic wrap. When they are cold remove the skin.

Transfer the peppers to the blender along with all the ingredients and process until you have a sauce. Pour into a serving bowl.

Unmold the hearts of palm mousse on a plate and serve with the red bell pepper sauce.

Per portion 120 gr

Cal: 93.6 P: 7.2 F: 4.9 Cb: 5.4

Per serving with sauce 150 gr app

Cal: 115.4 P: 7.5 F: 6.8 Cb: 6.3

VEGETABLE CARPACCIO

4 portions

50 gr thinly sliced cucumbers

50 gr thinly sliced cooked or raw beets

50 gr thinly sliced radishes

50 gr thinly sliced mushrooms

50 gr large thinly sliced pitted olives

50 gr thinly sliced lengthwise zucchini

50 gr thinly sliced tomatoes

50 gr thinly sliced cherry tomatoes

50 gr thinly sliced white onion

50 gr thinly sliced red onion

2 cups arugula or watercress

juice of 1 lemon

1 tsp sea salt

pepper to taste

2 tsp toasted sesame seeds

On a large extended plate, distribute the slices of vegetables. Refrigerate.

At the moment of serving, add the lemon juice, salt and pepper to taste. Sprinkle the toasted sesame on top. Serve with arugula.

Per serving:

Cal: 101.4 P: 2.7 F: 6.4 Cb: 7.2

COLD CUCUMBER SOUP

4 servings

500 gr nonfat, unsweetened plain Greek yogurt

1 minced garlic clove

5 gr chopped fresh dill

1 cucumber with peel

1 tbsp olive oil

1 peeled cucumber diced

1 tsp sea salt

500 ml cold water

20 gr chopped walnuts

Grind in a blender the cucumber until puree. In a bowl place the yogurt, garlic, dill, and pureed cucumber and oil. Stir to combine. Add the diced cucumber, salt, and water, and stir well.

Refrigerate for 2 hours. Remove and divide in 4 bowls. Sprinkle nuts and dill on top.

Per portion 300 ml

Cal: 186.8 P: 14.6 F: 6.5 Cb: 13.8

AVOCADO RING

12 portions

5 ripe avocados
3 tbsp lemon juice
12 tbsp water
3 tbsp unflavored gelatin
½ cup cilantro leaves
1 green onion white and green part
3 tbsp chopped chives
1/3 cup basil
225 gr ricotta
225 gr plain non-fat Greek yogurt unsweetened
1 tbsp mustard
1 tsp sea salt
pepper to taste
2 tbsp toasted sliced almonds

Prepare a mold by smearing it with a little olive oil or putting kitchen wrap on it.

Put 12 tablespoons of water in a small pyrex and sprinkle the gelatin, let it hydrate for 10 minutes.

Mix the rest of the ingredients (except almonds) in the juicer for a couple of minutes to form a paste.

Melt the gelatin in the microwave for 10 to 15 seconds and add to the juicer, beat to integrate well.

Pour the mixture into the mold and put it in the refrigerator for 2 or 3 hours to make it consistent.

When the mousse is firm, unmold on a serving plate and decorate with the sliced almonds and serve.

Per serving
Cal: 188.2 P: 6.4 F: 10.8 Cb: 8.4

CUCUMBER NOODLES WITH AVOCADO SAUCE

2 servings

2 medium cucumbers with skin
½ cup halved cherry tomatos
¼ cup grated carrot
½ cup chopped green onion
SAUCE
1 ripe avocado
1 tbsp dijon mustard
½ chopped green chili pepper or to taste
juice of ½ lemon
1 tsp sea salt
pepper to taste
¼ glass of water or the necessary

Make the cucumber noodles with a potato peeler or vegetable spiralizer. Place them in a salad bowl and add the tomato, carrot and green onion. Stir and set aside.

Place all the ingredients of the sauce in the blender and little by little add water until creamy or the consistency that you like.

Add the sauce to the noodles and mix well. Serve immediately.

Per serving
Cal: 209.5 P: 4.6 F: 10.3 Cb: 15.8

APPETIZER BOARD

Prepare a delicious appetizer board to share with the family. There are a wide variety of foods that you can put:

green stuffed olives

black olives

almonds

walnuts

radishes in slices

washed artichoke bottoms

washed pickles

washed palm hearts

jarred red bell pepper

carrot sticks

bell pepper sticks

sliced cucumber

cherry tomatoes

hard boiled eggs halved

hard quail eggs

smoked salmon

sardines

turkey ham

meatballs

diced roast chicken

shrimps

strawberries

guacamole sauce

yogurt and cilantro sauce

chickpea hummus

wholewheat bread

whole wheat pita

whole wheat tortillas

CREPE CAKE

8 servings

CREPES

5 eggs

300 ml unsweetened almond milk

62 gr whole oat flour

½ tsp sea salt

coconut oil spray

FILLING

500 gr yogurt

1 ¼ tsp sea salt divided

3 tbsp chopped chives

2 ground ripe avocados

1 cup chopped lettuce

1 cup grated carrot

3 tomatoes in small cubes

3 tbsp chopped onion

4 sliced palm hearts

300 gr chicken breast cooked and chopped

2 tsp sea salt

pepper to taste

3 hard-boiled eggs, ground with a fork

4 cherry tomatoes

In a bowl add the eggs and beat by hand until they are a little frothy. Add the milk and then flour and salt integrating well. Let stand 5 minutes.

In a large, nonstick skillet, over medium heat, add a little coconut oil spray and add half a cup of mixture and stir to distribute. It will start to peel off the edges, cook for about 2 minutes or until golden brown. Then with a spatula, flip it over and cook for one more minute. Take off the heat and reserve. Repeat the same with the rest of the mixture. Set aside.

In a bowl mix the yogurt with the chives, 1 teaspoon of salt and pepper to taste. Set aside. Mix the tomato with the onion and season with ¼ teaspoon of salt and pepper to taste. Set aside.

To assemble the cake, use a large round base plate. Put a crepe and spread with yogurt sauce and fill with hearts of palm. Put another pancake, spread the yogurt sauce and fill with chicken breast. Add another crepe and spread the avocado. Continue with the rest, adding first a layer of yogurt sauce and then the filling, until finished. On the last crepe, spread the yogurt sauce and garnish with the ground egg and cherry tomatoes.

Refrigerate until serving time.

Per portion:

Cal: 336.5 P: 28.7 F: 13.7 Cb: 22.4

CODIGO SUSHIS

4 portions

Ingredients for 4 rolls:

2 nori seaweed sheets in half

400 gr cooked cauliflower rice al dente or to taste (4 cups) (recipe in Recipe Book)

3 gr xhantan gum

4 tsp rice vinegar or to taste

1 avocado thinly sliced

60 gr smoked salmon thinly sliced

20 gr washed and shredded tuna

20 gr cooked shrimps thinly sliced

2 green onions thinly cut lengthwise

20 gr red pepper thinly sliced

20 gr palm heart washed and thinly sliced

20 gr carrot thinly sliced

4 tbsp coconut aminos

sushi mat

plastic wrap

Roll 1 salmon:

½ nori seaweed sheet

100 gr /(1 cup) cauliflower rice

50 gr salmon

1/8 sliced avocado

½ green onion

Roll 2 avocado:

½ nori seaweed sheet

100 gr cauliflower rice

½ avocado

10 gr salmon

½ green onion

Roll 3 shrimp:

½ nori seaweed sheet

100 gr cauliflower rice

20 gr shrimps

1/8 avocado

20 gr palm heart

1 tbsp sesame seeds

Roll 4 tuna:

½ nori seaweed sheet

100 gr cauliflower rice

20 gr tuna

10 gr red bell pepper

10 gr carrot

1 tbsp sesame seeds

In a bowl place cauliflower rice, apple cider vinegar and sprinkle the xanthan gum on top. Stir to combine and take up viscosity.

Cut a piece of plastic wrap slightly larger than the size of the nori seaweed and spread it out on a work board.

Place salmon slices, covering all the spaces. Cover with the nori seaweed, you can trim what is left of salmon. On the seaweed, place a layer of cauliflower rice, pressing so to adhere. Along the edge near you put avocado slices and green onion. Transfer the sushi onto the mat leaving the edge of the sushi level with the edge of the mat. Take the mat and plastic wrap and roll them towards the center. Close the sides with the same film, take out the mat and put the sushi roll on a large plate and refrigerate.

Repeat the same for the avocado sushi.

For sushi 3 and 4 place the nori seaweed sheet directly on the work table, put rice and sprinkle the sesame. Then cover with the plastic wrap and flip it over, so that the rice is facing down. Now place a thin layer of rice covering the seaweed and continue.

Once cold, cut each roll without removing the plastic film into 6 or 8 pieces. Then remove the plastic and transfer to a large plate. Serve with coconut aminos.

Note: Xanthan gum adds viscosity so it is used as a thickener.

Per serving (1 whole roll)

Salmon: Cal: 149 P: 12.2 G: 5 Cb: 13.3

Avocado: Cal: 224.1 P: 6.2 G: 10.8 Cb: 18.6

Shrimp: Cal: 164.6 P: 8.5 G: 7.6 Cb: 15.1

Tuna: Cal: 129.3 P: 8.2 G: 4.9 Cb: 15.2

TOMATO AND SOUR CREAM SLICES

4 portions

7 gr unflavored gelatin

45 ml water

4 plum or medium tomatoes

150 gr sour cream

1 chopped green onion

16 stuffed green olives

1 tsp sea salt

pepper to taste

4 cups watercress

Put the water in a small bowl and sprinkle the gelatin. Let it rest for 10 minutes to hydrate.

Meanwhile, cut the 2 bases of each tomato and remove all the pulp. Melt the gelatin in the microwave for 10-15 seconds. Cool for a few minutes and brush the tomatoes inside.

In a bowl, mix the sour cream with the salt, pepper, green onion and olives. Add the remaining gelatin and combine well.

Place the tomatoes in a small tray and fill with the sour cream mixture and refrigerate until firm, 1 to 2 hours. Take out and cut into slices and serve over a watercress bed.

Per serving

Cal: 150.8 P: 3.7 F: 12.6 Cb: 5

ARUGULA PEACH SALAD

2 portions

2 cups arugula
1 cup bean sprouts
½ peach cut into slices
1 tbsp olive oil
balsamic vinegar to taste
1 tsp sea salt
pepper to taste
1 tsp sesame seeds

Mix the arugula and bean sprouts in a salad bowl. Top with sliced peaches. Dress with the oil, vinegar, salt and pepper. Sprinkle with sesame seeds and serve immediately.

Per portion 200 gr app
Cal: 110.1 P: 2.8 F: 7.1 Cb: 9.7

TOFU AND GREEN LEAF MIX SALAD

1 serving

½ tbsp olive oil
1 tbsp mustard
1 tbsp coconut aminos
2 tbsp balsamic vinegar divided
1 tbsp water
1 tsp thyme
1 tsp garlic powder
½ tsp sea salt divided
pepper to taste
100 gr tofu in cubes
1-2 cups mixed greens
1/8 red onion in julienne
5 olives
5 cherry tomatoes
1 tsp sesame seed

Prepare the marinade in a bowl with olive oil, mustard, coconut aminos, 1 tablespoon of vinegar, water, thyme, garlic, ¼ teaspoon of salt and pepper, mix well. Add the cubed tofu and stir to combine. Pour the tofu into a skillet and cook over medium heat, about 10 minutes. You can add a little water if necessary.

Place the mixed greens in a bowl and add the olives, tomatoes and onion. Dress with the remaining tablespoon of vinegar and the remaining quarter teaspoon of salt.

Pour the tofu over the green leaves and sprinkle on top sesame seeds.

Cal: 284.7 P: 9.8 F: 16.1 Cb: 12.1

ZUCCHINI CARPACCIO

2 servings

200 gr thinly sliced zucchini
1 tbsp olive oil
juice of 1 lemon
1 tsp sea salt
pepper to taste
2 tsp capers
1 tbsp cilantro finely chopped
1 tsp nutritional yeast

Put the olive oil and lemon juice in a small bowl. Add the cilantro, salt, pepper and capers, and stir well until everything is combined. Set aside.

Place the zucchini slices on a plate.

Top the zucchini carpaccio with the lemon dressing and sprinkle on top nutritional yeast. Serve.

Per serving
Cal: 72.4 P: 1.1 F: 6.5 Cb: 3.4

ZUCCHINI CEVICHE

2 portions

200 gr diced zucchini

1/8 sliced red onion

¼ diced red bell pepper

1 tbsp chopped cilantro

1 tsp green chili pepper (optional)

½ tbsp olive oil

½ tsp sea salt

lemon juice to taste

pepper to taste

Keep all the vegetables in the refrigerator. Put all the vegetables in a bowl and season with the oil, salt, lemon juice and pepper to taste. Stir and let it rest for a few minutes. served in cups or mini bowls.

Per serving: 125 gr

Cal: 49.3 P: 1.2 F: 3.1 Cb: 4.5

TOMATO AND AVOCADO CEVICHE

2 servings

200 gr tomato

½ avocado

2 tbsp red onion

¼ yellow bell pepper

1 tsp green chili pepper or to taste

1 tbsp chopped cilantro

½ tsp sea salt

½ tbsp olive oil

2 tsp lemon juice or to taste

pepper to taste

Keep all the vegetables refrigerated. Dice the tomato, avocado, onion, bell pepper and green chili pepper. Place in a bowl and add the cilantro and mix.

Add the olive oil, sea salt, lemon juice and pepper to taste. Stir to combine, let it rest for a few minutes and serve immediately.

Per serving: 140 gr

Cal: 136.5 P: 2 F: 8.3 Cb: 8.1