DOUGHS
OAT AND FLAXSEED AREPAS
2 arepas
60 g whole oat flour
4 tbsp flaxseed flour
pinch of sea salt
4 or 5 tbsp water
In a bowl, mix the oat flour, flaxseed flour, pinch of salt and 4 tablespoons of water. Knead with your hands and if it is a little dry add another tablespoon of water. Form 2 balls with your hands and press until a flat disk 1 cm thick.
Heat a frying pan or griddle with a little olive oil spray. Cook the arepas for about 3 minutes on each side.
Take out and cut in half and fill with whatever you want, such as guacamole, turkey breast or scrambled eggs.
Per serving: 50 gr app
Cal: 220 P: 7 F: 9 Cb: 28
TORTILLAS WITH AVOCADO-HAM-HEART OF PALM
4 portions
TORTILLAS
70 g oat flour
120 ml unsweetened almond milk
1 egg
½ tsp sea salt
50 gr finely grated carrot
FILLING
4 slices of turkey breast (150 gr)
4 hearts of palm, each cut in 3 lengthwise
2 mashed avocados
¼ red bell pepper, thinly sliced
SAUCE
120 ml plain unsweetened Greek yogurt
2 tbsp chopped cilantro
1 tbsp lemon juice
½ tsp sea salt
30 ml water
Prepare the sauce by grinding all the ingredients using an immersion blender. Remove and reserve in the refrigerator.
Put all the ingredients in the blender and process until ground.
In a nonstick skillet, over medium heat, put a little spray of coconut oil and add a quarter cup of mixture and move to distribute the batter. It will begin to detach from the edges, cook it for about 2 minutes or until it browns. Then, with a spatula, flip it over and cook it for another minute. Remove and reserve. Repeat the same with the rest of the batter.
Fill each tortilla with mashed avocado, a slice of turkey breast, 1 heart of palm and strips of paprika. Roll up and cut into 2 pieces, secure each roll with a cocktail stick.
When serving, add the sauce.
Per portion 1 tortilla 230 gr app
Cal: 334.8 P: 16.3 F: 15.4 Cb: 25.8
EMPANADAS DE PINO WITH WHOLE WHEAT FLOUR
4 portions
DOUGH
150 gr whole wheat flour
½ tsp sea salt
120 ml hot water
20 ml olive oil
1 egg yolk
In a bowl mix the flour and salt. Add the hot water and oil, and with a fork combine well until the dough is formed. Flour a counter and let the dough rest for 10 minutes.
Now knead, adding more flour if necessary, until you obtain a soft and elastic dough.
With a pin roll the dough until it is thin and cut 4 circles of about 16-17 cm. Set aside.
FILLING
1 tbsp olive oil
175 gr chopped onion
100 gr lean meat in small dices
½ tbsp cumin
½ tbsp paprika
½ tbsp oregano
pepper to taste
1tsp sea salt
4 olives
½ hard-boiled egg, sliced in 4 pieces
The best way is to prepare the onion mix the day before so it can rest. Heat the oil in a large frying pan and add the onion and sautee until golden. Then add the meat and seasonings: cumin, paprika, oregano, pepper and salt. Cook for about 5 minutes. Eliminate the excess of juice.
ASSEMBLE
Preheat oven to 350º F.
Place 1-1 ½ tablespoon of filling on each dough and flatten. Add one olive and ¼ boiled egg to each one.
Now brush the edges of the dough with water.
Fold the doughs in two. Press the edges gently to seal and fold them to shape an empanada.
Brush each empanada with the yolk. Place them in an oven sheet lined with baking paper. Bake for 12 to 14 minutes, or until golden.
Per serving: 100 gr app
Cal: 271.2 P: 12.8 F: 13.9 Cb: 26.8
ANTI-INFLAMMATORY BREAD
15 servings
3 tbsp coconut flour
¼ cup flaxseed flour
1 tsp stevia powder or to taste
1 tsp baking soda
½ tsp sea salt
6 eggs
190 gr unsalted peanut butter
¼ cup coconut oil
½ tsp apple vinegar
Preheat oven to 350° F. Line a 8”x4” loaf pan with parchment paper and grease with coconut oil.
In a bowl, add the dry ingredients: coconut flour, flaxseed flour, stevia, baking soda, and salt. Stir to incorporate. Add the liquid ingredients: eggs, peanut butter, coconut oil, and apple cider vinegar. Now mix with a mixer about 5 to 7 minutes. Pour batter into pan and bake for 35 minutes or until a toothpick inserted comes out clean.
Remove from oven and let it cool on a wire rack 10 minutes. Then remove from pan and let cool completely.
Per serving 35 gr 1 slice
Cal: 154 P: 6.6 F: 13.4 Cb: 4.3
CHIA TORTILLAS
4 portions
40 gr chia flour
100 gr almond flour
15 gr coconut flour
¼ tsp sea salt
seasonings to taste: oregano, rosemary, thyme
90 ml warm water
3 gr xanthan gum
In a bowl mix the flours, salt, seasoning and xanthan gum, stir until well mixed. Pour the water, only as needed, and knead with your hands, until you can form a ball of dough. Then divide into 4 portions.
Place a ball in the working mat and stretch with a rolling pin to leave a flat dough of 2-3 mm. Cut the tortilla with a knife using a 15-17 cm diameter saucer. Heat a pan over medium heat with a pinch of coconut oil or no oil if it is a non-stick pan.
Cook for 1-2 minutes or until the edge looks cooked and the center is soft, and you can easily slide a spatula under the tortilla to flip it. Cook for about 1 minute more on the other side. Do not overcook because it will be very dry and will not be able to bend. Repeat with the rest of the dough. Set aside.
Per serving 1 tortilla
Cal: 149.2 P: 5.3 F: 11.7 Cb: 8.4
VEGAN OAT CREPES
8 Servings
¾ cup oat flour
½ tbsp baking powder
¼ tbsp stevia powder or to taste
½ cup unsweetened soy milk
1 tbsp melted coconut oil
½ cup sparkling water
In a bowl add the dry ingredients first: oat flour, baking powder and stevia, stir. Now add the liquids: soy milk, coconut oil and sparkling water. Stir well to combine with a hand whisk.
In a nonstick skillet over medium-low heat add a quarter cup of batter and move to distribute the mixture. It will start to peel off the edges and when you can insert a spatula, flip it over and cook 1 minute.. Take out and set aside. Repeat with the remaining batter.
Per portion
Cal:48.7 P: 1.9 F: 2.5 Cb: 8
TUNA CHIA TACOS
4 portions
DOUGH
40 gr chia flour
100 gr almond flour
15 gr coconut flour
¼ tsp sea salt
seasonings to taste: oregano, rosemary, thyme
90 ml warm water
3 gr xanthan gum
FILLING
200 gr tuna in water washed and shredded
3 tbsp chopped onion
3 tbsp chopped red bell pepper
2 cups chopped lettuce
2 tbsp chopped cilantro
3 tbsp fat-free, unsweetened plain Greek yogurt
½ tsp sea salt
In a bowl mix the flours, salt, seasoning and xanthan gum, stir until well mixed. Pour the water, only as needed, and knead with your hands, until you can form a ball of dough. Then divide into 4 portions.
Place a ball in the working mat and stretch with a rolling pin to leave a flat dough of 2-3 mm. Cut the tortilla with a knife using a 15-17 cm diameter saucer. Heat a pan over medium heat with a pinch of coconut oil or no oil if it is a non-stick pan.
Cook for 1-2 minutes or until the edge looks cooked and the center is soft, and you can easily slide a spatula under the tortilla to flip it. Cook for about 1 minute more on the other side. Do not overcook because it will be very dry and will not be able to bend. Repeat with the rest of the dough. Set aside.
In a bowl mix tuna, onion, bell pepper, lettuce, cilantro, yogurt and salt. Stir to combine.
Fill the chia tacos with the mixture and enjoy.
Per serving
Cal: 264.1 P: 19.2 F: 16.7 Cb: 12.6
EXPRESS BREAD NO-FLOUR
1 serving
1 tbsp flaxseed meal
1 tbsp chia seeds
1 tsp baking powder
1 egg
1 tbsp nonfat, unsweetened Greek yogurt
1 tsp pumpkin seeds
Put all the ingredients in a small bowl, in the same order, stirring after each addition. The mixture should be well integrated. Pour into a large, microwave-safe bowl (the mixture should be halfway up the bowl because it will rise).
Microwave for 2 minutes at maximum power (the time will depend on the power of your microwave). Take out, cool for a while and unmold.
Cut into slices and if you want you can toast it. You can eat it with turkey breast, arugula or avocado.
Per portion
Cal: 214.4 P: 13.2 F: 15.1 Cb: 9.4
CHICKEN EMPANADAS
DOUGH
120 gr oat flour
1 tbsp olive oil
2 tsp guar gum
2 egg whites
½ tsp sea salt
1 egg yolk to brush empanada
In a bowl place the egg whites, flour, guar gum, oil, salt and stir. Continue to form the dough with your hands. Form a ball and divide it into 4 even pieces.
Press a ball using your hands and then stretch with a rolling pin to leave a flat dough. Cut a circle using a 16 cm diameter saucer. Repeat with other 3 doughs. Set aside.
FILLING
1 tbsp olive oil
175 gr chopped onion
100 gr chicken breast in small dices
1 tbsp chopped red bell pepper
¼ tbsp cumin
¼ tbsp paprika
¼ tbsp oregano
pepper to taste
½ tsp sea salt
4 olives
½ hard-boiled egg, sliced in 4 pieces
The best way is to prepare the onion mix the day before so it can rest. Heat the oil in a large frying pan and add the onion and sauté until golden. Then add chicken, bell pepper and seasonings: cumin, paprika, oregano, pepper and salt. Cook for about 5 minutes. Eliminate the excess of juice.
ASSEMBLE
Preheat oven to 350º F.
Place 1-1 ½ tablespoon of filling on each dough, and flatten. Add one olive and a slice of boiled egg to each one.
Now brush the edges of the dough with water.
Fold the doughs in two. Press the edges gently to seal and press with a fork.
Brush each empanada with the yolk. Place them in an oven sheet lined with baking paper. Bake for 12 to 14 minutes, or until golden.
Per serving: 100 gr app
Cal: 260.9 P: 14.2 F: 12.3 Cb: 25.7
CAULIFLOWER GNOCCHI
2 portions
340 gr cauliflower florets
60 gr almond flour
¾ tsp xanthan gum
¾ tsp sea salt
Cook the cauliflower in water for 5-8 minutes. Remove and drain in a colander. Place in a kitchen cloth and tightens to get water as much as possible.
Preheat the oven at 350º F. Prepare an oven sheet with parchment paper.
Transfer the cauliflower to a food processor and grinder until a puree.
Pour into a bowl and mix with salt, xanthan gum and flour. Form a dough with your hands. Form the gnocchi with your hands and brand with a fork.
Bake for 15 minutes. Remove from oven and serve.
Per serving: 100 gr app (30 gnocchi)
Cal: 219 P: 10.5 F: 15.3 Cb: 10.3
EMPANADAS DE PINO WITH OAT FLOUR
4 portions
DOUGH
2 egg whites
120 gr whole oat flour
1 tsp guar gum
2 tsp olive oil
½ tsp sea salt
1 egg yolk to brush empanada
In a bowl place the egg whites, flour, guar gum, oil, salt and stir. Continue to form the dough with your hands. Form a ball and divide it into 4 even pieces.
Press a ball using your hands and then stretch with a rolling pin to leave a flat dough. Cut a circle using a 16 cm diameter saucer. Repeat with other 3 doughs. Set aside.
FILLING
1 tbsp olive oil
175 gr chopped onion
100 gr lean meat in small dices
½ tbsp cumin
½ tbsp paprika
½ tbsp oregano
pepper to taste
1tsp sea salt
4 olives
½ hard-boiled egg, sliced in 4 pieces
The best way is to prepare the onion mix the day before so it can rest. Heat the oil in a large frying pan and add the onion and sautee until golden. Then add the meat and seasonings: cumin, paprika, oregano, pepper and salt. Cook for about 5 minutes. Eliminate the excess of juice.
ASSEMBLE
Preheat oven to 350º F.
Place 1-1 ½ tablespoon of filling on each dough, and flatten. Add one olive and ¼ boiled egg to each one.
Now brush the edges of the dough with the egg white (helps to seal).
Fold the doughs in two. Press the edges gently to seal and fold them to shape an empanada.
Brush each empanada with the yolk. Place them in an oven sheet lined with baking paper. Bake for 12 to 14 minutes, or until golden.
Per serving
Cal: 257.3 P: 13.4 F: 11.9 Cb: 25.9
OAT FLOUR SWEET TART CRUST
12 servings
270 gr oat flour
½ tsp sea salt
1 tsp cinnamon
½ tbsp stevia powder
½ tsp vanilla essence
90 ml olive oil
4-5 tbsp water
Preheat the oven to 355º F.
In a bowl, mix the oat flour with the salt, cinnamon, stevia, vanilla and oil. (If the tart is salty, omit the stevia cinnamon and vanilla). Add water one tablespoon at a time until it is moist and does not stick to your hands.
Put the dough in a tart mold previously greased with a little olive oil, pressing the base and the sides.
Bake for 10 to 12 minutes and fill with whatever you want.
Per serving
Cal: 153.5 P: 2.3 F: 9 Cb: 16.5
WHOLE WHEAT FLOUR TART CRUST
12 portions
200 gr whole wheat flour
½ tsp sea salt
120 ml hot water
20 ml olive oil
In a bowl mix the flour and salt. Add the hot water and oil, and with the help of a fork, combine until the dough is formed. Flour a counter and let the dough rest for 10 minutes.
Now knead, adding the flour that is necessary, until you obtain a soft and elastic dough.
With a rolling pin roll the dough until thin and transfer dough to 9-inch-diameter tart pan with removable bottom previously greased with a little olive oil.
Using fingertips, press dough evenly onto sides and bottom of pan and prick it with a fork.
Bake in a preheated oven at 180º C for 6 to 7 minutes. Remove from oven and fill with whatever you want.
Per serving
Cal: 69.5 P: 1.9 F: 2.5 Cb: 10.2
Gluten -free flour bread
12 servings
75 gr almond flour
100 gr coconut flour
80 gr ground flaxseed
2 tsp baking powder
½ tsp sea salt
360 ml warm water
5 eggs separated egg whites from yolks
60 ml cup olive oil
1 tsp sesame seeds
1 tsp flax seeds
1 tsp pumpkin seeds
Preheat the oven to 400º F. Prepare a loaf pan by lining it with parchment paper.
In a bowl, mix the almond, coconut and flaxseed flour. Add the baking powder. Stir and set aside.
In a small bowl mix the egg yolks with the oil and warm water. Add this to the flour mixture. Set aside.
In another bowl beat the 5 egg whites with the salt until they are firm. Now fold in the beaten egg whites to the flour mixture.
Pour the mixture into the mold and garnish with sesame, flaxseed and sunflower seeds. Bake for 50 minutes or until a toothpick inserted comes out dry.
Remove from the oven and very carefully unmold and remove the parchment paper. Let the bread cool on a rack.
Per portion
Cal: 144.1 P: 5.4 F: 12.9 Cb: 3.7
CODIGO FRENCH FRIES
4 portions
50 g coconut flour
100 gr almond Flour
2 gr xanthan gum
½ tsp sea salt
210 ml boiling water
Line a baking sheet with parchment paper. Set aside.
In a bowl place coconut flour, almond flour, xanthan gum and sal. Stir to combine.
Add the water and stir to integrate. Transfer dough to counter lined with plastic wrap and work it a bit more. Cover with plastic wrap. With the help of a rolling pin shape a rectangle of about 6-8 mm thick.
Preheat the oven at 400º F.
Remove plastic wrap and cut in half lenthwise. Then make slim cuts like french fries. There should be about 60 pieces.
Transfer french fries to the baking sheet and bake for 6 minutes. Then grill 1 minute to brown.
You can also cook them in the air fryer at 400° F for 6-7 minutes.
Per serving (15 pieces)
Cal: 187.9 P: 6.9 G: 15.4 CB: 8.6
CREPES
Here you have 5 different types of crepes that you can prepare according to your requirements.
A
4 egg whites
80 ml unsweetened almond milk
10 gr coconut flour
½ tsp stevia powder or pinch of sea salt
coconut oil spray
In a bowl add the egg whites and beat by hand until they are a little frothy. Add the milk and then flour integrating well. If the crepes will be sweet add stevia. If they will be salty add salt. Let stand 5 minutes.
In a small, nonstick pan, over medium heat, add a little coconut oil spray and add a quarter cup of the mixture and stir to distribute the batter. (If it's the large pan, use half a cup as a measure). 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 batter.
In a small pan: 5 crepes
In large pan: 2 crepes
Per serving (1 crepe)
Small: Cal: 25.6 P: 3.2 F: 0.6 Cb: 1
Large: Cal: 42.7 P: 5.3 F: 1.1 Cb: 1.6
B
3 eggs
70 ml unsweetened almond milk
½ tsp stevia powder or pinch sea salt
coconut oil spray
In a bowl add the eggs and beat by hand until they are a little frothy. Add the milk and stir. If the crepes will be sweet add stevia. If they will be salty add salt.
In a small, nonstick pan, over medium heat, add a little coconut oil spray and add a quarter cup of the mixture and stir to distribute the batter. (If it's the large pan, use half a cup as a measure). 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 batter.
In a small pan: 5 crepes
In large pan: 2 crepes
Per serving (1 crepe)
Small: Cal: 52.5 P: 4.3 F: 3.9 Cb: 0.6
Large: Cal: 104.4 P: 8.5 F: 7.9 Cb: 1.2
C
3 eggs
150 ml unsweetened almond milk
20 gr coconut flour
½ tsp stevia powder or to taste, or pinch sea salt
coconut oil spray
In a bowl add the eggs and beat by hand until they are a little frothy. Add the milk and then flour integrating well. If the crepes will be sweet add stevia. If they will be salty add salt. Let stand 5 minutes.
In a small, nonstick pan, over medium heat, add a little coconut oil spray and add a quarter cup of the mixture and stir to distribute the batter. (If it's the large pan, use half a cup as a measure). 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 batter.
In a small pan: 8 crepes
In large pan: 4 crepes
Per serving (1 crepe)
Small: Cal: 44.6 P: 3 F: 3.1 Cb: 1.3
Large: Cal: 89.3 P: 6 F: 6.3 Cb: 2.6
D
2 eggs
120 ml unsweetened almond milk
25 gr whole oat flour
½ tsp stevia powder or to taste, or pinch sea salt
coconut oil spray
In a bowl add the eggs and beat by hand until they are a little frothy. Add the milk and then flour integrating well. If the crepes will be sweet add stevia. If they will be salty add salt. Let stand 5 minutes.
In a small, nonstick pan, over medium heat, add a little coconut oil spray and add a quarter cup of the mixture and stir to distribute the batter. (If it's the large pan, use half a cup as a measure). 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 batter.
In a small pan: 6 crepes
In large pan: 3 crepes
Per serving (1 crepe)
Small: Cal: 57.7 P: 2.9 F: 3.7 Cb: 3.7
Large: Cal: 98.7 P: 5.7 F: 5.2 Cb: 7.5
E
4 egg whites
80 ml unsweetened almond milk
½ tsp stevia powder or pinch of sea salt
coconut oil spray
In a bowl add the egg whites and beat by hand until combined. Add the milk and stir. If the crepes will be sweet add stevia. If they will be salty add salt. Let stand 5 minutes.
In a small, nonstick pan, over medium heat, add a little coconut oil spray and add a quarter cup of the mixture and stir to distribute the batter. (If it's the large pan, use half a cup as a measure). 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 batter.
In a small pan: 6 crepes
In large pan: 3 crepes
Per serving (1 crepe)
Small: Cal: 16.3 P: 2.5 F: 0.2 Cb: 0.5
Large: Cal: 32.7 P: 5 F: 0.4 Cb: 1