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COOKED VEGETABLES

ASPARAGUS AND COTTAGE CHEESE TART
TARTA DE ESPARRAGOS Y QUESO COTTAGE

12 servings

DOUGH
200 almond flour
½ tsp sea salt
2 tbsp olive oil
1 egg
FILLING
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

ASPARAGUS CREPES
Panqueques de espárragos
2 servings

CREPES (you can choose other recipe from the Recipe Book)
3 eggs
160 ml unsweetened almond milk
35 gr whole oat flour
pinch sea salt
coconut oil spray
FILLING
1 tbsp olive oil
170 gr chopped asparagus
120 gr ricotta cheese
¼ onion finely chopped
1 tsp sea salt
pepper to taste
1 tsp oregano
1 tbsp cilantro finely chopped
1 tsp complete seasoning
SAUCE
50 gr cooked and chopped asparagus
50 gr plain unsweetened Greek yogurt non-fat
¼ cup fat free unsalted chicken broth
pinch sea salt
pepper to taste

In a bowl add the eggs and beat by hand until well combined. Add the milk, flour and salt integrating well. Let stand 5 minutes.
In a large, non-stick skillet, over medium heat, add a little coconut oil spray and add ¼ of the batter and stir to distribute evenly in the pan. 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 leave it for one more minute. Remove and reserve. Repeat the same with the other 3 crepes.

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

Heat the oil in a skillet and cook the onion until it begins to brown. Add the chopped asparagus, salt, and pepper. Stir and cook for a few minutes or until al dente. Pour into a bowl and let cool a few minutes. Add ricotta cheese and stir to combine.

Spread the asparagus mixture over the 4 pancakes and roll up. Place them in the baking dish and bake for about 30 minutes or until hot.
For the sauce, place the asparagus, yogurt and the broth in a bowl. Grind with the immersion blender until smooth and season with a pinch of salt and pepper. Heat the sauce in microwave and pour over the crepes when serving.

Per serving (2 stuffed crepes) 240 gr app
Cal: 415.2 P: 25.7 F: 24.7 Cb: 22.3

BROCCOLI AND COTTAGE CHEESE QUICHE
Pastel de brócoli y queso cotage
10 servings

DOUGH 
200 almond flour (oat or whole)
½ tsp sea salt
2 tbsp olive oil
1 egg
FILLING
2 tbsp olive oil
½ onion finely chopped
750 gr small broccoli florets
3 eggs (egg whites and yolks divided)
350 gr cottage cheese
5 tbsp parsley finely chopped
2 tsp dill
½ tbsp complete seasoning
2 tsp sea salt
pepper to taste
1 tbsp nutritional yeast

Preheat the oven to 350º F. Grease with coconut oil a 20 cm round pan with a removable bottom.

In a bowl add the flour and salt. Stir. Now add the oil and the egg, mix well.
Transfer the dough to pan, placing it at the bottom and on the sides. Set aside.

In a pan, heat the oil, add the onion and cook until it begins to brown. Set aside.

In a large bowl, mix the cheese with the yolks, parsley and dill. Add the onion and broccoli, season with complete seasoning, salt and pepper. Set aside.

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

Pour the filling onto the dough, sprinkle on top nutritional yeast and bake for 25 to 30 minutes until firm and lightly browned.

Remove from oven and let rest 10 minutes before serving.

Per serving 120 gr app
Cal: 249.6 P: 12.7 F: 18.5 Cb: 8.9

EGGPLANT AU GRATIN
BERENJENAS GRATINADAS
4 portions

250 gr eggplant in thin slices
4 tbsp olive oil divided
1 onion cut in julienne
500 gr homemade tomato sauce
200 g ricotta
2 tbsp fresh thyme
½ tbsp complete seasoning
¼ cda cumin
1 tsp garlic powder
4 tsp sea salt 
pepper to taste

Preheat the oven to 400º F. Grease a baking dish with a little coconut oil.

In a large strainer put a layer of eggplant slices and sprinkle a little salt. Repeat the same until finished. Let stand 20 minutes, then wash the eggplants and pat dry with a paper towel. Set aside.

Heat 2 tablespoons of oil in a large pan and sauté until golden. Remove eggplants and let rest on paper towel.

Add remaining oil to pan and sauté the onion until it begins to brown. Set aside.

In the dish put a layer of tomato sauce, then a layer of eggplants and add seasonings as you like. On top of that another layer of tomato sauce, then the onion and then one of ricotta. Put another layer of eggplant, and again the seasonings. Finish with a layer of tomato sauce and ricotta. Sprinkle thyme on top.

Bake for 30-40 minutes. Remove from oven, let sit a few minutes and serve.

Per portion
Cal: 264.1 P: 8.5 F: 19.1 Cb: 17.5

SPINACH CREPES
CREEPES DE ESPINACA
2 servings

CREPES
4 egg whites
80 ml unsweetened almond milk
10 gr coconut flour
pinch sea salt
coconut oil spray
FILLING
1 tbsp olive oil
¼ chopped onion
150 gr frozen and then thaw 
2 egg yolks
75 gr Greek plain non-fat yogurt unsweetened
½ tsp sea salt
¼ tsp nutmeg
¼ tsp complete seasoning
pepper to taste
SAUCE
50 gr frozen spinach and then thaw
50 gr Greek plain non-fat yogurt unsweetened
¼ cup fat-free unsalted chicken broth
pinch of sea salt
pepper to taste

In a bowl add the egg whites and beat by hand until combined. Add the milk, flour and salt integrating well. Let stand 5 minutes.
In a large, non-stick skillet, over medium heat, add a little coconut oil spray and add a half cup of the batter and stir to distribute evenly in the pan. 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 leave it for one more minute. Take out and reserve. Repeat the same with the other 3 crepes.

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

Squeeze the spinach. Put it on a cutting board and cut small.


Heat the oil in a pan and cook the onion until golden brown. Transfer to a bowl and add the chopped spinach, yolks, yogurt, salt, complete seasoning, nutmeg and pepper. Stir and spread the filling on the crepes and roll up. Place in the pan and heat in the oven for 30 minutes or until hot.

For the sauce, add the remaining 50 g of spinach, yogurt and chicken broth to the blender. Blend and season with a pinch of salt and pepper. Heat in the microwave and pour over pancakes when serving.


Per serving (2 stuffed crepes) 200 gr app
Cal: 260.9 P: 21.9 F: 15.1 Cb: 11.5

ROASTED EGGPLANTS
BERENJENAS ASADAS
4 portions

4 small to medium eggplants washed and halved lengthwise
½ tsp sea salt
2 tbsp olive oil
½ onion finely chopped
2 finely chopped garlic cloves
480 gr ground beef 
1 tsp oregano
2 tsp parsley
½ tsp complete seasoning
1 tsp sea salt
pepper to taste
8 tbsp homemade tomato sauce 
2 tbsp nutritional yeast

Preheat the oven to 400º F. Prepare a baking sheet with parchment paper.

Make cuts to each half of the eggplant with a knife (until you reach ½ cm from the skin), first along the length and then the width, like a grid. Place on the tray and sprinkle ½ teaspoon of salt. Bake for 20 to 30 minutes.

Remove from the oven and scoop out the pulp with a spoon, be careful with the  peel. Chop the pulp and set aside.

In a large skillet heat the oil, add garlic and onion. Cook until golden brown. Now add the meat and oregano. Cook 5 minutes and add the eggplant pulp. Season with salt, pepper, and complete seasoning. Stir to combine. Cook a few minutes and remove from heat. Add parsley and stir.

Fill eggplants and add 1 tablespoon of tomato sauce to each half. Sprinkle nutritional yeast on top. Heat in oven for 20 minutes and grill 3-5 minutes.

Per serving
Cal: 401.5 P: 37.5 F: 17.2 Cb: 40.8

CAULIFLOWER GNOCCHI
Ñoquis de coliflor
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

PALM OF HEARTS NOODLES WITH PEANUT BUTTER AND SPINACH
Pasta de palmitos con mantequilla de maní y espinacas
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
Pasta de palmitos con pollo y 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
Pasta de palmitos con salsa de camarones
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
Pasta de palmitos con salsa boloñesa
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

GREEN BEAN CASSEROLE
Gratinado de porotos verdes
6 servings

½ cup non-fat sour cream
2 tsp mustard
¾ tsp minced garlic
1 tsp sea salt 
black pepper to taste
350 gr green beans cut into 2-inch pieces
1 ½ tbsp ghee or coconut oil
½ diced onion
2 cups sliced fresh mushrooms
½ cup almond flour divided
2 tbsp nutritional yeast

Preheat the oven to 400 degrees F. Grease with ghee a baking dish.
In a bowl mix the sour cream with the mustard, garlic, salt and pepper. Set aside.

Cook green beans in water or microwave. Drain and set aside.

Heat ghee in a large skillet over medium-high heat. Sauté onions 3 minutes, now add the mushrooms. Cook, stirring often, until golden and tender, 2 more minutes.

Mix in the green beans, sour cream sauce, and ¼ cup of almond flour. Stir to combine.

Transfer the mixture to the baking dish. In a small bowl mix the nutritional yeast and remaining almond flour and top the mixture with this.

Bake until the casserole is heated through and golden, about 20 minutes.

Per serving:
Cal: 144.5 P: 5.4 F: 9.6 Cb: 8.7

BEET AND CILANTRO NOODLES
FIDEOS DE BETARRAGA Y CILANTRO

2 servings

2 medium peeled beets (200 gr approx)
1 tbsp olive oil
¼ chopped onion
½ tsp sea salt
SAUCE
150 grs fat-free unsweetened plain Greek yogurt
1 finely chopped garlic clove
1 cup fresh cilantro
¼ tsp sea salt
1 tbsp lemon juice
1 tbsp chopped cilantro for garnish

Make the beet noodles with a potato peeler or a vegetable spiralizer. Set aside.

For the sauce, place the yogurt, garlic, salt, cilantro and lemon juice in a blender. Blend until everything is well ground. Set aside.

Heat the oil in a pan and sauté the onion, then add the beet noodles, salt and cook for 3 to 4 minutes, until al dente. Remove from heat and add the cilantro sauce, stir to combine.  Serve with chopped cilantro.

Per portion
Cal: 224.7 P: 11.9 F: 6.6 Cb: 17.3


BROCCOLI SUFFLE
SUFLE DE BROCOLI
6 portions

400 gr cooked broccoli in florets
3 eggs divided
100 gr natural Greek non-fat yogurt unsweetened
1 tbsp olive oil
2 tbsp sesame seeds divided
¼ tsp spice mix
½ tsp dried oregano
1 tbsp nutritional yeast
¼ tsp nutmeg
1 tsp sea salt
pepper to taste

Preheat the oven to 355º F. Grease 6 individual ramekins or a baking dish with a little olive oil.

In a bowl mix the broccoli florets with the yogurt, olive oil, all spice, oregano, nutritional yeast, nutmeg, salt and pepper. Grind with the immersion blender. Add in sesame seeds. Set aside.

In another bowl, beat the egg whites until stiff and fold in the broccoli mixture.

Pour the mixture into the ramekins and bake for 20 to 25 minutes or until a toothpick comes out dry. Remove from oven, sprinkle sesame seeds on top and serve.

Per serving
Cal: 115.4 P: 7.3 F: 6.8 Cb: 4.6

ARTICHOKE QUICHE
Quiche de alcachofas
12 servings

DOUGH
200 gr almond flour
½ tsp sea salt
2 tbsp olive oil
1 egg
FILLING
2 tbsp olive oil
8 boiled artichokes (scrape the leaves and chop the bottoms)
1 finely chopped onion
2 tbsp finely chopped parsley
2 tsp sea salt
pepper to taste
nutmeg to taste
3 egg yolks
200 gr ricotta cheese
3 egg whites
1 tbsp nutritional yeast

Preheat the oven to 350º F.

In a bowl add the dry ingredients: almond flour and salt. Add the liquid ingredients: oil and the egg, mix well.

Transfer the dough to a round cake mold with a removable bottom, about 22 cm in diameter, lined with parchment paper and greased with a little coconut oil, placing it at the bottom and on the sides. Bake 5 minutes. Take out and set aside.

Heat the olive oil and sauté the onion until it is transparent, add artichokes, parsley and cook for 5 minutes. Season with the salt, pepper and nutmeg. Remove from heat and pour to a large bowl. 

Beat egg yolks with ricotta and pour into bowl with artichoke mixture. Beat the egg whites until firm, and add slowly, to bowl without beating so as not to lose volume.

Pour over the dough and sprinkle nutritional yeast on top.
Bake for about 20 minutes or until the filling is set and golden.

Per serving
Cal: 222.9 P: 9.4 F: 16.6 Cb: 7.6

QUICK BROCCOLI AND CHICKEN PUDDING
BUDIN RAPIDO DE BROCOLI Y POLLO
6 servings

450 gr broccoli florets cooked al dente
720 gr chicken breast cooked and shredded or in small cubes
200 gr unsweetened fat-free plain Greek yogurt
4 beaten eggs
2 tsp sea salt
seasonings to taste

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

In a large bowl, mix the broccoli, chicken, yogurt, eggs, salt and seasonings of your choice: pepper, oregano, cumin, etc.

Pour into the baking dish and bake for 20 minutes or until hot.

Per portion
Cal: 244.9        P: 46.9          F: 8.4           Cb: 5.4
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