PASTA RICE QUINOA GRAINS
CHAUFA RICE
2 servings
200 gr cooked cauliflower rice al dente
150 g small diced chicken breast
1 tbsp olive oil divided
½ tbsp sesame oil
3 chopped green onions green and white part divided
¼ red bell pepper in strips
2 beaten eggs
½ tsp grated ginger
60 ml coconut aminos
1 tsp sea salt
In a non-stick pan, make an omelet with the eggs, remove and cut into small pieces. Set aside.
In the same pan, heat half the olive oil and sauté the chicken with the ginger until golden brown. Remove and set aside.
Add the rest of olive oil and sesame oil to the pan, and sauté the bell pepper and white part of green onions, let them brown and remain al dente.
Now add the rice, chicken, and coconut aminos and salt. Cook for a few minutes for the flavors to meld. Add the chopped tortilla and stir everything. Add green part of green onions. Serve.
Per portion 100 gr app
Cal: 326.8 P: 33.3 F: 19.1 Cb: 19.4
CARROT NOODLES WITH MUSHROOM
2 servings
400 gr peeled carrots
1 tbsp olive oil
1 minced garlic clove
½ chopped onion
200 g sliced mushrooms
½ cup homemade tomato sauce
2 tsp sea salt
pepper to taste
1 tsp oregano
chopped fresh basil
2 tsp nutritional yeast
Cut the noodles with a mandolin or a peel-potatoes. Set aside
Add the oil to a skillet and sauté the garlic and onion until it starts to brown. Add the mushrooms and season with salt, pepper and oregano. Sauté for about 3 minutes. Add the tomato sauce and stir to combine. Cook until hot. Set aside.
Place the spaghettis in a dish and sprinkle with 1 tablespoon water. Microwave for 3 minutes, al dente, or desired consistency. Eliminate excess water.
Pour the mushroom mix over the spaghettis and garnish with basil and nutritional yeast.
Per portion
Cal: 218.2 P: 7.4 F: 7.7 Cb: 28
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.
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
SUSHI CAKE
8 servings
800 gr cauliflower rice cooked al dente or to taste (4 cups) (recipe in Recipe Book)
6 g xanthan gum
8 tbsp rice vinegar or to taste
2 tsp sea salt
pepper to taste
1 tsp stevia powder or to taste
3 sliced avocados
400 gr tuna washed and shredded
¼ chopped red bel pepper
60 g plain Greek yogurt, unsweetened and fat free
1 tbsp black sesame seeds
SAUCE
240 g plain Greek yogurt, unsweetened and fat-free
1 tbsp mustard
2 green onion
1 tbsp grated ginger
4 tbsp coconut aminos
3 tbsp lemon juice
2 tbsp vinegar
2 tbsp cilantro
2 tbsp chives
1 tsp sea salt
3 g xanthan gum
Line a 20 cm round mold, with removable bottom, with plastic film.
In a bowl put the cauliflower rice, rice vinegar, salt, stevia, pepper and sprinkle the xanthan gum on top. Stir to integrate. Mix in a bowl the tuna, yogurt and bel pepper. Set aside.
Place 1/3 of the rice in the mold, then place a layer of sliced avocado, place another layer of rice and now a layer of tuna mix. Finish with the remaining rice and cover with plastic film. Refrigerate.
For the sauce, add all the ingredients to the blender until it forms a sauce. If desired thicker add xanthan gum and blend to integrate.
When serving, turn over onto a plate, sprinkle black sesame on top and serve with the sauce.
Per portion 230 gr app
Cal: 234.7 P: 18.3 F: 8.4 Cb: 16.3
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
PALM OF HEARTS NOODLES WITH PEANUT BUTTER AND SPINACH
2 servings
1 tbsp sesame oil (divided)
1 minced garlic clove
2 tsp minced ginger
100 gr sliced mushrooms
2 tbsp coco aminos
1 tsp sriracha
3 cups baby spinach
2 tbsp unsalted peanut butter
200 gr hearts of palm noodles
1 tsp toasted sesame seeds
2 chopped green onions
Wash the heart of palm noodles in water to remove excess salt. Let drain in a colander.
In a large nonstick skillet heat the oil, add the garlic and ginger and cook until fragrant, 30 seconds. Add mushrooms and cook 2 minutes. Add coco aminos, sriracha, and cook 1 minute, add spinach and cook until wilted, 1minute.
Push spinach to one side of pan and add peanut butter on the other side, melt and mix all together.
Heat the noodles, transfer to a bowl and pour the sauté over them. Garnish with sesame seeds and green onions.
Per serving 150 gr
Cal: 250.6 P: 10.8 F: 16 Cb: 19.1
PALM HEART NOODLES WITH CHICKEN AND PESTO
2 servings
200 gr heart of palm noodles
1 cup cherry tomatoes
½ tbsp olive oil
320 gr cubed chicken breast
¼ tsp sea salt
pepper to taste
PESTO
1 cup fresh basil
1 cup spinach
1 clove of garlic
1 ½ tbsp olive oil
4 tbsp ricotta cheese
2 tbsp toasted almonds
¼ tsp sea salt
Wash the heart of palm noodles in water to remove excess salt. Let drain in a colander.
Add the basil, spinach, cheese, garlic, almonds and salt to a bowl. Process with the immersion blender. Slowly add the olive oil until the pesto has a smooth consistency. Set aside.
Add half a tablespoon of olive oil to a skillet over medium-high heat and sauté the chicken. Then add the tomatoes and cook until they start to burst, about 5 minutes. Add salt and pepper.
Heat the noodles, transfer to a bowl and add the chicken and tomato mixture. Then pour the pesto over them and serve.
Per serving: 250 gr
Cal: 418.8 P: 57.9 F: 24.6 Cb: 11
PALM OF HEART NOODLES WITH SHRIMP SAUCE
2 servings
1 tbsp olive oil
3 tbsp chopped onion
1 minced garlic clove
80 ml unsalted vegetable or seafood broth
80 ml unsweetened almond milk
¼ tsp basil
1/8 tsp dill
¼ tsp sea salt
1 tbsp nutritional yeast
1 tbsp almond flour
pepper to taste
1/8 tsp xanthan gum
200 gr peeled raw shrimp
200 g heart of palm noodles
1 tbsp finely chopped cilantro
Wash the heart of palm noodles in water to remove excess salt. Let drain in a colander.
Heat the oil in a large skillet and sauté the onion and garlic. Add the broth, milk, basil, dill, salt and pepper.
Add the nutritional yeast and almond flour. Stir to combine and add the shrimps. Cook 3 to 5 minutes. Remove from heat and add xanthan gum stirring to combine.
Heat the noodles, transfer to a bowl and pour the shrimp sauce over them. Serve with chopped cilantro.
Per portion 200 gr
Cal: 250.7 P: 26 F: 10.6 Cb: 11.5
PALM HEART NOODLES WITH BOLOGNESE SAUCE
2 servings
200 gr heart of palm noodles
1 tbsp olive oil
3 tbsp chopped onion
1 minced garlic clove
320 gr ground beef
½ tsp sea salt
pepper to taste
¼ tsp cumin
¼ tsp oregano
1 cup homemade tomato sauce (recipe in Recipe Book)
1 bay leaf
1 tbsp nutritional yeast
Wash the heart of palm noodles in water to remove excess salt. Let drain in a colander.
In a large skillet, add the oil and sauté the onion and garlic for about 3 minutes. Add the ground beef, salt, pepper, cumin, oregano, and cook until the onion begins to brown. Add tomato sauce and bay leaf, lower heat until cooked through, about 10 minutes.
Heat the noodles, transfer to a bowl and pour the sauce over them. Sprinkle with nutritional yeast and serve.
Per serving 250 gr
Cal: 365.4 P: 49.2 F: 20 Cb: 15.7
GREEK SALAD WITH QUINOA AND MUSTARD VINAIGRETTE
2 servings
2 cups baby spinach or mixed greens
½ cup sliced cucumber
½ cup cherry tomatoes, halved
½ cup sliced red onion
¼ cup pitted kalamata olives, halved
½ avocado, diced
2 tbsp cooked and cooled quinoa
2 tbsp feta cheese, crumbled
1 tbsp fresh oregano, roughly chopped (or 1 tsp. dried oregano)
1 tbsp olive oil
1 tbsp grain mustard
1 tbsp lemon juice
pinch of sea salt
pepper to taste
In a salad bowl place the green mix and distribute on top the cucumber, tomatoes, onion, olives, avocado, quinoa and feta cheese. Prepare the dressing with oil, mustard, lemon juice, salt and pepper, mix well. Pour over the salad.
Per serving
Cal: 302.4 P: 8.2 F: 17.8 Cb: 27.5
QUINOA AND BROCCOLI SOUP
1 tbsp olive oil
2 cloves garlic, minced
1 red onion, diced
2 carrots, peeled and diced
1 stalks celery, diced
1 tsp dried oregano
4 cups bone broth or unsalted vegetable stock or water
½ cup quinoa
200 gr broccoli florets
1 cup shredded red cabbage
pinch of sea salt
pepper to taste
1 tbsp chopped fresh cilantro leaves
Heat olive oil in a large over medium heat.
Add garlic, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in thyme and oregano until fragrant, about 1 minute.
Whisk in bone broth and bring to a boil. Stir in quinoa; reduce heat and simmer until quinoa is tender, about 10 minutes.
Stir in broccoli and simmer 4 minutes, then stir in cabbage and cook 1 minute. Season with salt and pepper, to taste.
Serve immediately, garnished with cilantro.
Per serving:
Cal: 180 P: 17 F: 2.8 Cb: 20.6
ZUCCHINI NOODLES WITH AVOCADO PESTO
2 servings
2 medium-sized Italian zucchini
1 tablespoon chopped walnuts for garnish
PESTO:
1 ripe avocado
¼ cup fresh basil leaves
½ tablespoon fresh parsley
½ clove garlic
1 teaspoon sunflower seeds
½ tablespoon lemon juice
water
pinch of salt
ground pepper to taste
Use a julienne peeler or mandoline to slice/peel the zucchini into noodles.
Place all the pesto ingredients in a food processor and add water until creamy. Season with a pinch of salt and ground pepper.
Boil the noodles in water for 2 minutes until tender, do not overcook. Use a colander to strain them.
Add zucchini noodles to a large bowl and toss with avocado pesto. Sprinkle with chopped walnuts. Serve.
BROWN RICE WITH ZUCCHINI
2 servings
½ cup brown rice
½ cup diced zucchini
½ cup broccoli florets
½ cup red bell pepper, julienne
1 tbsp chopped fresh cilantro
little olive oil
pinch of sea salt
In a pot sauté the rice with little oil for about 2 minutes. Pour 1 cup of boiling water, add a pinch of salt and stir. Cover and cook over low heat for about 25 minutes or according to package instructions.
Spray a little olive oil to a nonstick skillet, sauté the zucchinis, pepper and broccoli until soften a bit. Add the brown rice and mix well. Season with a pinch of salt. Add cilantro stir and serve.
BROWN RICE WITH MUSHROOMS
2 servings
½ cup brown rice
½ cup sliced mushrooms
½ cup cubed red bell pepper
½ cup eggplant in sticks
1 tbsp chopped Green onion
little olive oil
pinch of salt
In a pot sauté the rice with a little oil for about 2 minutes. Pour 1 cup of boiling water, add a pinch of salt and stir. Cover and cook over low heat for about 25 minutes or according to package instructions.
Spray a little olive oil to a nonstick skillet, saute the mushrooms, pepper, eggplant and green onion until soften a bit. Add the brown rice and mix well. Season with a pinch of salt. Stir and serve. You might sprinkle sesame sedes for garnish.
BROWN RICE WITH BROCCOLI
2 servings
½ cup brown rice
½ cup broccoli florets
½ cup red bell pepper, julienne
½ cup sliced zucchini with skin
1 tbsp chopped chives
little olive oil
1/4 tsp sea salt
In a pot sauté the rice with a little olive oil for about 2 minutes. Pour 1 cup of boiling water, add a pinch of salt and stir. Cover and cook over low heat for about 25 minutes or according to package instructions.
Spray a little olive oil to a nonstick skillet, sauté the broccoli, pepper and zucchini until a bit soften. Add the brown rice and mix well. Season with a pinch of salt. Add chives, stir and serve.