POTATO SWEET POTATO & PUMPKIN

TURKEY AND SWEET POTATO FINGERS

2 servings

230 gr lean ground turkey

125 finely grated raw sweet potato

1 tbsp coconut oil

1 tbsp coconut flour

1 green onion, finely chopped

½ tsp garlic powder

½ tsp onion powder

¼ tsp complete seasoning

½ tsp sea salt

pepper to taste

Preheat oven to 400º F and line a baking sheet with parchment paper.

In a bowl add the ground turkey, grated sweet potato, oil, flour, green onion and seasonings: garlic, onion, complete seasoning, salt and pepper. Stir until combined.

With your hands, form the fingers of about 5 cm long (14 approx.) And place them in the baking sheet.

Bake for about 20 minutes. Remove from the oven, wait to cool 5 minutes and serve.

Per portion

Cal: 231.1 P: 26.6 F: 11.2 Cb: 13

VEGAN CHARQUICAN

1 serving

½ tbsp olive oil

1 tbsp chopped onion

½ clove garlic, minced

125 gr diced tempeh

50 gr diced potato

50 gr pumpkin cubed

¼ cup shredded carrot

¼ cup diced bell pepper

¼ cup chopped green beans

¼ cup water or bone broth or unsalted lean chicken broth or unsalted vegetable broth

1 tsp sea salt

oregano

complete seasoning

cumin

paprika

pepper

In a small saucepan, heat the oil and sauté the onion with the garlic for about 3 minutes, add tempeh and seasonings and cook until a bit brown. Add the potato, pumpkin and vegetables and stir well. Add ¼ cup of water, adjust if necessary. Bring to a boil over low heat covered for about 10 minutes or until the potato is soft, stirring every so often. Add more seasoning if needed, and grind the potato and pumpkin with the wooden spoon a little. The stew should be thick.

Per portion

Cal: 369.8 P: 27.1 F: 20.4 Cb: 23.7

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

CHARQUICAN WITH EGG

*This recipe has carbohydrates. You can use this recipe if you have a portion of carbohydrates in your plan (potato, pumpkin, rice, pasta, quinoa or legumes).
Consider that if you are going to replace a meal (protein, carbohydrate and vegetable) with this recipe, the portion of Charquicán already has ½ tablespoon of olive oil so that you omit it in the salad. You must eat the equal salad.
If you lack protein to comply with the grams assigned in your plan, you can add another egg to your portion, but you must completely omit the tablespoon of olive oil assigned in the same meal in your plan.

2 portions

1 tbsp olive oil
¼ chopped onion
1 clove garlic, minced
200 gr lean ground beef
100 gr diced potato
100 gr pumpkin cubed
1/3 cup shredded carrot
1/3 cup diced bell pepper
1/3 cup chopped green beans
¼ cup water or bone broth or unsalted lean chicken broth or unsalted vegetable broth
2 fried eggs (in water)
2 tsp sea salt
oregano
complete seasoning
cumin
paprika
pepper

In a small saucepan, heat the oil and sauté the onion with the garlic for about 3 minutes, add ground beef and seasonings and cook until a bit brown. Add the potato, pumpkin and vegetables and stir well. Add ¼ cup of water. Add a little more if necessary. Bring to a boil over low heat covered for about 15 minutes or until the potato is soft, stirring every so often. Add more seasoning if needed, and grind the potato and pumpkin with the wooden spoon a little. The stew should be thick. A few minutes before finish, place a small amount of water in a pan, add the eggs and fry them in water. Distribute the charquican on a plate and place an egg on each one.

Per portion
Cal: 360.8 P: 37.1 F: 21.2 Cb: 15.6

ROASTED VEGETABLES AND TUBES

6 servings

1 onion
½ peeled sweet potato
½ peeled potato
1 zucchini with skin
½ eggplant with or without skin
¼ red pepper
Pinch of salt
Pinch of olive oil spray
Oregano, rosemary, thyme, chili powder, etc.
Pepper to taste

Preheat the oven to 430ºF. Prepare a baking tray with parchment paper.
Chop the vegetables into same size cubes, so they cook evenly. Distribute the vegetables in the tray in one layer. Add a pinch of salt, olive oil, pepper to taste and the herbs you want such as oregano, thyme, rosemary, chili powder, etc.

Bake for 20 to 25 minutes, depending on the size of the vegetables, until they are soft when pricked with a fork. Remove from the oven and serve.

(You can also add broccoli, cauliflower, brussel sprouts, asparagus)

Per serving
Cal: 110.5 – P: 5.1 – F: 3.4 – C: 16.8

ROASTED SWEET POTATOES

2-3 servings

1 to 2 sweet potatoes
garlic powder or 1 minced garlic clove
paprika
1 pinch of sea salt
rosemary to taste
pepper to taste
1 pinch of olive or coconut oil spray

1. Cut the sweet potatoes into thin strips. You can make them peeled or unpeeled according to how tender they are.
2. Dip the sweet potatoes in a bowl with cold water for half an hour. This helps to remove the starch and make them crispier. Take them from water, drain and let them dry or use drying paper.
3. Preheat the oven to 390º F.
4. Place the sweet potatoes on an oven sheet with baking paper or spray a little oil. They should be in a single layer.
5. Season with salt, garlic, pepper and rosemary. You can add more herbs.
6. Bake for 25 minutes or until golden brown.
7. Flip them over and bake 5 more minutes and that's it!