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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

6 portions

400g tomatoes
½ tbsp stevia powder or to taste
spray olive oil (equivalent to ½ tbsp)
1 tsp sea salt
pepper to taste
oregano to taste
500 gr eggplants with skin
spray olive oil (equivalent to ½ tbsp)
3 cup fresh basil
3 cup spinach
2 cloves of garlic
3 tbsp olive oil
225 gr ricotta cheese
4 tbsp toasted almonds
½ tsp sea salt
4 tbsp ricotta cheese

Preheat the oven to 300º F.

Peel the tomatoes and cut them into 6 to 8 pieces. Put them in a pan and distribute the stevia, salt, pepper, and oregano. Spray with olive oil. Bake for 1 hour or until tomatoes are tender. Remove from oven and set aside.

Cut the eggplants into thin slices lengthwise. Put them on a baking tray with a little olive oil spray. Sprinkle pepper to taste. Grill in oven for 2 to 3 minutes or until they start to brown. Remove from oven and set aside.

Add the basil, spinach, cheese, garlic, almonds, and salt to a bowl. Process using the immersion blender. Slowly add the olive oil until the pesto has a smooth consistency. Set aside.

Assemble the pudding in a greased ovenproof dish with a little oil. Start with a layer of eggplants then a layer of candied tomatoes, another layer of eggplants, and finish with the pesto. Garnish with ricotta.

Heat the pudding in oven for about 20 to 30 minutes or until hot. Remove and let rest 5 minutes before serving.

Per serving 200 gr app
Cal: 228.8 P: 9 F: 16.5 Cb: 12.9

5 servings (30 portions)

350 gr frozen spinach
400 gr ricotta
80 gr nutritional yeast
1 egg
40 gr coconut flour
1/3 cup chopped walnuts
2 tsp sea salt
pepper to taste
200 gr ricotta
1 cup of homemade tomato sauce
1 tsp sea salt
pepper to taste
¼ tsp nutmeg

Preheat oven to 350º F. Grease an oven dish with coconut oil.

In a bowl put the ricotta, tomato sauce, salt, pepper and nutmeg. Mix and pour the sauce in the oven dish.  

Defrost the spinach, squeeze and put in a bowl with the ricotta, grind with the immersion blender. Then add nutritional yeast, egg, flour, nuts, salt and pepper. Mix and make balls of dough. Transfer to oven dish.

Cook in the oven for 20 minutes.

Per serving (6 portions)
Cal: 364.5 P: 23.6 F: 21.9 Cb: 18.2

4 portions

750 gr cooked artichokes (leaves and bottoms)
3 tbsp fat-free, unsweetened natural Greek yogurt
3 yolks
3 egg whites
¼ tsp garlic powder
1 tsp sea salt
pepper to taste
herbs to taste (rosemary, oregano, thyme, basil, dill, etc)
2 tbsp chopped coriander

Scrape the leaves of the artichokes and finely chop the bottoms until you get the amount you need. Add it to a bowl and add the yogurt, yolks and seasonings. Combine with a wooden spoon and reserve.

Preheat the oven to 350º F. Grease a pudding oven pan with a little coconut oil.

In another bowl, beat the egg whites with an electric mixer until stiff. Then fold  into the artichoke mixture.

Pour the mixture into the pan and bake for 30 - 40 minutes or until a toothpick inserted comes out dry.

Remove from the oven and when serving, sprinkle with cilantro.

Per serving  200 gr app
Cal: 148.5 P: 10.2 F: 4.7 Cb: 6.2

2 servings

2 red bell peppers cut in 2 lengthwise, seeded
100 gr cauliflower rice
2 tbsp olive oil
240 gr diced chicken
¼ finely chopped onion
50 gr diced mushrooms 
1 minced garlic clove
1 tsp oregano
1 tsp cumin
½ chopped tomato 
1 tsp sea salt
pepper to taste
½ cup homemade tomato sauce
2 tsp nutritional yeast divided 
4 tbsp unsweetened non-fat plain Greek yogurt
1 tbsp chopped cilantro

Preheat the oven to 400º F. To make the rice, put cauliflower florets in a food processor and pulse for 1 second until it has the consistency of rice. You can also grate the cauliflower or chop with a sharp knife.

Heat 1 tablespoon of olive oil in a skillet over medium high heat and sauté the chicken until golden brown, about 4 minutes. Set aside.
To the same skillet add the remaining tablespoon of oil and sauté the garlic and onion until transparent, about 4 minutes. Add the mushrooms and cook 3 minutes. Now add the cauliflower, oregano and cumin and cook another 2 or 3 minutes.
Add the tomato and tomato sauce, stir and add the salt and pepper. Take off the fire.

In a baking dish, put the peppers and distribute the filling in the 4 halves. Top with ½ teaspoon of nutritional yeast to each half. Bake for 30 to 40 minutes or until the peppers are soft when pierced. Take out and when serving, garnish each half with 1 tablespoon of yogurt and a little of chopped cilantro.

Per serving
Cal: 366 P: 45.0 F: 18.8 Cb: 17.2

2 servings

1 tbsp ghee or coconut oil, divided
300 gr lean beef in strips
½ chopped onion
2 minced garlic cloves
1 tbsp grated ginger
1 tbsp curry or to taste
150 gr small florets of broccoli 
¼ red bell pepper in strips
2 tsp sea salt
1 tbsp lemon zest
¼ cup unsweetened coconut milk
¼ cup water or bone broth
1 tbsp whole unsalted peanuts

In a skillet, heat ½ tablespoon of ghee and brown the meat on all sides. Set aside.

Then add the remaining ghee and sauté the onion, garlic, and ginger until it begins to brown. Add the curry and continue to sauté until the aroma is released.

Now add the meat and the broccoli, bell pepper, salt, coconut milk and water, and cook for about 7 minutes. Add the lemon zest and cook a few more minutes over low heat.

When serving garnish with peanuts.

Cal: 369.5 P: 44.9 F: 22.2 Cb: 10.2

4 portions
2 tbsp ghee or coconut oil
½ sliced large onion 
½ diced red bell pepper
700 gr diced zucchinis 
700 gr cooked and shredded chicken breast
3 eggs
1 tsp oregano
½ tsp cumin
½ tsp all spices
½ tsp garlic powder
1 tsp sea salt
pepper to taste
4 tbsp nutritional yeast
2 tbsp chopped cilantro

Preheat the oven to 350º F. Grease a baking dish with a little coconut oil.

In a large skillet, heat the ghee and sauté the onion for a few minutes, add bell pepper and continue sautéing. Add zucchini and seasonings. Cook for about 3 minutes. Remove from heat and let cool a little.

Now add the shredded chicken and eggs previously beaten with a fork. Stir to combine.

Transfer to the prepared pan and sprinkle nutritional yeast on top. Bake for 30-40 minutes. Remove from oven and let rest 10 minutes. When serving, add cilantro.

Per serving 250 gr app
Cal: 365.9 P: 62.1 F: 17.5 Cb: 10

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
complete seasoning

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


2 portions

6 mushrooms
1 tbsp fine minced onion
1 tbsp fine chopped cilantro
1 tbsp fine chopped olives
1 tbsp fine chopped red bell pepper
pinch of sea salt
1 tsp olive oil
Pepper to taste
½ tsp oregano or thyme

Preheat the oven to 350ºF.
Wash the mushrooms and dry with paper towel. Cut the stems  and chop fine.
In a pan with a pinch of oil sauté onion and bell pepper for a few minutes. Add chopped stems, olives, cilantro, oregano, salt and pepper to taste, stir and cook a few more minutes. Remove from heat and set aside.

Place mushrooms in a oven pan. Fill with the onion mixture and bake for 10 to 15 minutes or until brown.

6 servings

150 gr whole oats flour
¼ tsp sea salt
40 ml hot water
2 tbsp olive oil
1 beaten egg
2 tbsp olive oil
¾ onion, chopped
720 gr small-cubed chicken breast
1 tsp cumin
2 tsp thyme
1 tsp complete seasoning
2 tsp sea salt divided
pepper to taste
200 gr sliced mushrooms
4 eggs
¼ cup almond milk
1 tbsp nutritional yeast
2 tbsp chopped cilantro

Preheat oven to 355º F.
In a bowl mix the flour and salt. Add the egg, oil, and hot water. With your hands form the dough. Let the dough rest for 15 minutes.

Cover with dough a 9-inch-diameter tart pan with removable bottom previously greased with a little olive oil. Prick dough with a fork. Bake for 5 minutes and set aside.

In a large skillet, heat the oil and cook the onion until it begins to brown. Add chicken and seasonings: cumin, thyme, complete seasoning, 1 teaspoon salt and pepper. Cook a few minutes and add the mushrooms. Cook a 2 more minutes. Set aside.

In a bowl beat the eggs. Add the almond milk, cilantro, the remaining teaspoon of  salt and pepper to taste. Add the onion and chicken mixture and stir to combine.

Pour the mixture over the dough, sprinkle with nutritional yeast and bake for 20 minutes.

Remove from oven and let it rest for 10 minutes before unmolding. When serving, garnish with cilantro.

Per serving
Cal: 379.7 P: 47.4 F: 19.2 Cb: 18.4

Quiche de champiñones
12 servings

80 gr whole wheat flour
80 g oat flour
50 ml olive oil
50 ml unsweetened almond milk
½ tsp baking powder
1 tsp sea salt
400 gr sliced mushrooms
1 tbsp olive oil
¼ finely chopped onion
1 tsp sea salt
pepper to taste
½ tsp complete seasoning 
1 tbsp chopped fresh thyme
3 eggs
400 g cottage cheese

Preheat the oven to 350º F. Line the bottom of a 20 cm removable-bottom round pan with parchment paper.

In a bowl mix the flours, baking powder and salt. Then add the oil and almond milk and knead with your hands until you get a dough. Put the dough on the pan with your hands and bake for 7 minutes. Remove from oven and set aside.

In a large skillet, heat the oil and brown the onion, add the mushrooms and sauté for a few minutes, add salt, pepper, complete seasoning and thyme. Set aside.

In a bowl, beat the eggs and cottage cheese with an immersion blender. Add the mushrooms to this mixture and stir to integrate. Pour the preparation over the dough and bake in 350º F preheated oven for about 30 minutes.

Remove and let rest on a rack for 10 minutes before serving. Garnish with thyme.

Per portion 100 gr app
Cal: 152.4 P: 8.4 F: 8.6 Cb: 10.8

2 servings

4 slices of white cabbage
1 tbsp olive oil
1 tsp sea salt
pepper to taste
garlic powder to taste
5 tbsp nonfat, unsweetened plain Greek yogurt
3 tbsp tahini (sesame paste)
¼ tsp water
1 tbsp chopped cilantro
1 tsp sea salt
pepper to taste
garlic powder to taste

Prepare a baking tray with parchment paper.

Put the cabbage slices on the tray and add the oil, salt, pepper and garlic.
Then grill in oven at 400º F for 35-40 minutes. or until well browned.

For the sauce, add the ingredients to a blender and process until the sauce is formed.

Take the cabbage out of the oven and divide among plates. Then add the sauce on top and garnish with chopped cilantro.

Per portion 200 gr app
Cal: 252.4 P: 10.1 F: 18.7 Cb: 16.4

4 portions

4 green chili peppers
200 g sour cream
2 tbsp chopped red bell pepper 
2 tbsp chopped chives
¼ tsp sea salt
pepper to taste
50 gr washed drained can tuna
1 tsp finely chopped onion
1 tsp lemon juice
1 tbsp finely chopped cilantro 
½ mashed boiled egg
½ tsp black sesame seeds

Preheat the oven to 350º F.
Place the green peppers in a baking sheet lined with parchment paper and roast for about 20 minutes. At half time flip them. Remove from oven, open them carefully and remove the seeds and nerves. 

In one bowl mix half of sour cream with bell pepper, chives, salt and pepper. In a second bowl mix the sour cream left with tuna, onion, lemon juice and cilantro. 

Fill the 4 chili peppers with the help of a spoon filling evenly both mixtures, 2 with cream and  peppers and 2 with cream and tuna. Garnish with ciboulette the chili peppers filled with sour cream and bell pepper. Garnish with egg and sesame seeds the chili peppers with tuna.

Per serving 120 gr app (1 stuffed chili pepper)
Bell pepper:
Cal: 164.9 P: 3.8 F: 14.4 Cb: 5.7
Cal: 210.1 P: 10.8 F: 16.2 Cb: 6.1

Nuggets de brócoli
3 servings (21 nuggets app)

250 gr raw broccoli 
1 tbsp olive oil
½ onion finely sliced
2 eggs 
½ cup coconut flour divided
½ cup ricotta cheese 
1 tsp sea salt 
pepper to taste 
¼ tsp nutmeg
¼ tsp cumin
¼ tsp garlic powder
CILANTRO SAUCE (optional) 
½ cup nonfat plain unsweetened Greek yogurt
½ cup cilantroleaves
pinch of sea salt
pepper to taste
garlic powder to taste
complete seasoning to taste
1 tbsp lemon juice

Cut broccoli into florets. Place the broccoli pieces in a food processor and pulse for 1 second until it has the consistency of rice

Preheat oven to 350º F. Cover a cookie sheet with parchment paper. Set aside.

Heat oil in a skillet and cook onion until brown. Set aside.

In a bowl add broccoli, eggs, onion, 1/4 cup flour, ricotta cheese and spices: salt, pepper, nutmeg, cumin and garlic. Stir to combine.

Place the remaining coconut flour in a small bowl. Shape nuggets with your hands.  Then dip nuggets in flour and place them onto the tray and bake for around 15 minutes.  Remove from oven and serve. 

For the sauce, put all the ingredients in the blender, then pour into a sauce boat, if it is too thick you can add a little water.

Per serving (7 nuggets) 130 gr app
Cal: 221.3 P: 11.5 F: 14.4 Cb: 9.1

Per serving with sauce (7 nuggets and 3 tbsp sauce) 175 grs app
Cal: 243.7 P. 15.8 F: 14.5 Cb: 10.6

Quiche de verduras sin base
6 servings

2 tbsp olive or avocado oil, divided
450 gr sliced zucchinis
¼ tsp oregano
¼ tsp thyme
¼ tsp sage 
1 julienned onion
1 minced garlic clove
2 cups spinach
200 gr sliced small tomatoes
1 ½ tbsp chopped fresh basil, divided
8 eggs
¼ cup unsweetened almond milk
1 tsp sea salt
pepper to taste

Preheat oven to 350º F. Grease a tart mold with little olive oil.

In a large skillet add 1 tablespoon of oil and heat over medium high heat. Add the zucchini in a layer, add the seasonings and cook until golden brown, flip and when golden, remove and set aside.

Add the remaining tablespoon of oil to same skillet, lower the heat to medium and cook the onion and garlic until it begins to brown. Remove from heat.

At the bottom of the mold, spread the onion, then the spinach. Then add zucchinis and finish with tomatoes. Sprinkle1 tablespoon of basil.

In a bowl, beat the eggs, almond milk, salt and pepper. Pour over the vegetables.

Bake for 40 to 45 minutes or until is set. Let cool for a few minutes. Cut into slices and garnish with the remaining basil.

Cal: 182.5 P: 10.7 G: 12.9 Cb: 7.4


12 servings

200 almond flour
½ tsp sea salt
2 tbsp olive oil
1 egg
1 tbsp olive oil
¼ onion finely chopped
3 green onions finely chopped
1 clove of garlic finely minced
500 gr cooked chopped asparagus
2 egg whites 
2 yolks
400 gr cottage cheese
2 tsp sea salt
pepper to taste

Preheat the oven to 350º F.

In a bowl add almond flour and salt. Stir. Add oil and egg, mix well.

Transfer the dough to a 22 cm round pie pan with a removable bottom, placing it at the bottom and on the sides. Bake for about 5 minutes. Remove from oven and set aside.

In a frying pan, heat the oil and add onion, green onions and garlic. Cook until it begins to brown. Take off the heat and add the asparagus. Set aside.

In a large bowl, mix cottage cheese and the yolks with the immersion blender. Add the asparagus mixture. Season with salt and pepper. Set aside. 

In a bowl beat the egg whites until stiff. Then add them to the asparagus mixture folding in as not to lose volume. 

Pour the filling into the dough and bake for 20 - 30 minutes until firm and lightly browned.
Remove from oven and let rest 10 minutes before serving. 

Per serving 90 gr app
Cal: 194.9 P: 10.6 F: 14.8 Cb: 7.2

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