SNACKS
CILANTRO SAUCE
5 servings
1 cup fresh cilantro
½ garlic clove
¼ avocado
½ hard boiled egg
1 tbsp lemon juice
80 gr plain greek yogurt unsweetened fat free
¼ seeded green hot chili pepper
1 tsp sea salt
water
Place the cilantro, garlic, avocado, egg, chili pepper lemon and salt in a blender. Process and pour into a measure glass, add water to complete 150 ml. Stir to combine.
Use as a dip with raw vegetables such as carrots, cherry tomatoes, celery, broccoli, etc. or as a topping on fish, chicken, or hamburgers.
Per serving
Cal: 40 P: 2.8 F: 1.7 Cb: 2.4
CUCUMBER YOGURT SAUCE
200 gr peeled and seeded cucumber
150 gr plain greek yogurt fat free unsweetened
½ minced garlic clove
¾ teaspoon dill
3 chopped mint leaves
½ tsp lemon juice
1 tsp sea salt
Pepper to taste
Remove seeds from cucumber, grate and remove excess water. Place in a bowl and
add yogurt, garlic, dill, mint, lemon juice, salt and pepper. Mix well and refrigerate.
Per serving 30 gr (2 tbsp)
Cal: 15.8 P: 1.7 F: 0 Cb: 1.7
EGGPLANT HUMMUS
*This is a great replacement for hummus if you have it in your plan. If you do not have it, you can use 1 portion of this recipe to replace 100 gr of vegetables in a meal, but you must subtract the tablespoon of oil that corresponds to you in the same meal so as not to exceed the assigned amount of oil, since the sesame will contribute the fats.
7 servings
200 gr cooked peeled eggplant
juice of a lemon
1 clove garlic
2 tbsp sesame seeds
½ tsp cumin
1 tsp sea salt
pepper to taste
1 tbsp paprika.
Put everything in the food processor until you get a paste. If it is too thick, you can add a little water.
Place the hummus in a bowl and sprinkle paprika on top.
Per portion 30 gr (2 tablespoons)
Cal: 24.5 P: 0.7 F: 1.3 Cb: 3
CUCUMBER AND HUMMUS SMALL BITES
1 serving
100 gr cucumber with peel or peeled
30 gr chickpea hummus
½ lemon juice
½ tsp sea salt
pepper to taste
2 cherry tomatoes
paprika
Place the cucumber slices on an extended plate. Add salt , pepper and lemon juice on them. Spread the humus on top of slices and garnish with tomato slices and paprika.
Per serving
Cal: 81 P: 3.9 F: 2.1 Cb: 11.5
CUCUMBER AND AVOCADO ROLLS
1 serving
2 cucumber slices lengthwise
½ ground avocado
½ tsp sea salt
pepper to taste
1 tbsp lemon juice
½ tbsp fresh chopped dill
1 tbsp fresh parsley finely chopped
¼ cup capers
Use a mandolin to cut 2 thin slices lengthwise. In a bowl mix avocado with salt, pepper, lemon juice and dill.
Spread each cucumber slice with the avocado mixture. Then roll up. If the cucumber does not hold you can use toothpicks. Garnish with parsley and capers.
Per serving
Cal: 168 P: 2.3 F: 10 Cb: 8
CELERY CANOES FILLED WITH PEANUT BUTTER
1serving
100 gr celery canoes
1 tbsp peanut butter
Per serving
Cal: 119 P: 5.1 F: 8.2 Cb: 6.4
APPLE - PEANUT BUTTER SNACK
1 red or green apple
1 teaspoon peanut butter
30 gr of nuts
Cut 1 slice of apple 1 cm thick. Spread peanut butter on it. Top with the nuts.
STRAWBERRY LASSI
1 serving
1 greek yogurt
5 to 8 strawberries
ground cinnamon to taste
stevia droplets to taste
Add all ingredients to a blender and puree until smooth. Pour into a glass and serve.
CHICKPEA HUMMUS
7 servings
200 gr cooked chickpeas
2 tbsp sesame seeds
½ garlic clove
pinch of salt
½ tsp ground cumin
½ lemon juice
¼ glass of water
½ tsp paprika
Place chickpeas in a blender, add garlic, salt, cumin, lemon juice, sesame seeds and water. Process, it should look like a guacamole, thick and quite smooth.
Place in a serving dish and sprinkle a little paprika.
Per serving 30 gr (2 tbsp)
Cal: 60 P: 3 F: 2 Cb: 8
PEANUT BUTTER
300 gr unsalted peeled peanuts
Add peanuts to a food processor and grind, making 3 or 4 stops to scrap peanut from edges, until you get the desired consistency.
Put it in an airtight container and store it in the refrigerator.
BERRIES YOGURT FLAN
2 servings
500 gr of unsweetened greek yogurt
250 gr of berries
5 unflavored gelatin sheets
1 tsp vanilla essence
stevia or tagatose to taste
Dissolve the gelatin as directed on package.
Blend the yogurt with 200 grams of berries, diluted gelatin, stevia and vanilla essence. Pour the preparation on a mold. Let refrigerate for a minimum of 3 hours.
Garnish with remaining berries.
CILANTRO MOUSSE
2 servings
1 tbsp unflavored gelatin
4 tbsp water
120 gr unsweetened plain Greek yogurt non fat
2 green onions
½ green hot chili pepper
½ clove of garlic
2 cups cilantro leaves
1 tsp olive oil
1 tsp sea salt
pepper to taste
In a bowl place 4 tablespoons of cold water and sprinkle gelatin on top. Let it rest for 10 minutes to hydrate. Set aside.
Put the yogurt, green onions, chili pepper, garlic, olive oil, cilantro, salt and pepper in the blender. Microwave the gelatin for 10-15 seconds or until melted. Pour into the blender and process until smooth. Pour into a mold and refrigerate 2 hours.
Per portion 100 gr
Cal: 84.5 P: 8 F: 2.4 Cb: 8.7
CUCUMBER AND TUNA ROLLS
1 servings (2 rolls)
2 cucumber slices
50 gr tuna in water washed
1 tbsp plain non-fat unsweetened greek yogurt
1 tsp red chili pepper in paste
1 tbsp chopped cilantro
1 tbsp lemon juice
¼ sliced avocado
Cut 2 slices of cucumber lengthwise with a mandolin or knife. In a bowl mix drained tuna, yogurt, chili pepper, cilantro and lemon juice.
Place the strips on a plate and spread tuna stuffing and avocado. Then roll up and hold with toothpicks.
Per serving
Cal: 147.9 P: 13.4 F: 5 Cb: 6.8
ALMOND AND YOGURT CAKE
250 gr natural greek yogurt
150 gr stevia or to taste
600 gr almond flour
3 tsp baking powder
3 eggs (or 1 egg and 3 egg whites)
180 ml coconut oil
zest of 2 oranges
Preheat oven to 350º F.
Mix all the ingredients in the same order of the recipe.
Pour the mixture in a round pan and place in the oven for 35 minutes.
Let cool and then enjoy.
Per serving
Cal: 165.3 P: 5.2 F: 15.5 Cb: 3.4
POWER APPLE
1 serving
1 sliced red or green apple
1 tbsp unsweetened peanut or almond butter (16 gr)
coconut spray oil
1 pinch powder cinnamon (optional)
1. Apply oil to a single baking dish.
3. Cover the bottom and sides with apple slices.
4. Add 1/2 tbsp peanut butter on apples.
5. Cover with more apple slices.
6. Add the remaining 1/2 tbsp peanut butter
7. Cover with remaining apple slices.
8. Bake for 20 minutes at 180 degrees. Wait for to cool and unmold.
9. Sprinkle powder cinnamon. (If you like you can also add cinnamon between the layers before baking)
CHIA PUDDIN
3 servings
6 tbsp of chia seeds
2 cups almond milk
½ tsp vanilla essence (optional)
stevia (optional)
blueberries or strawberries to garnish
Mix the chia seeds, milk, stevia and vanilla essence in a blender. Once the mixture is well combined, let it stand for 5 minutes, cover and refrigerate for 1-2 hours or overnight. The pudding should be thick.
Per serving (90 gr)
C: 160 P: 4.6 F: 9.4 Cb:13.8