½ cup per person berries (strawberries, blueberries, raspberries, blackberries)
stevia to taste
mint leaves to garnish
Wash berries and let them dry. Place in a serving bowl. If strawberries are large cut into 2 or 3 parts. Add stevia, stir carefully to prevent them from tearing. Garnish with mint leaves and refrigerate to cool before serving.
4 portions
3 cups of green leaves (colored lettuce, arugula, spinach, watercress, etc)
8 grapes cut in two lenthwise
50 grs of goat cheese
8 sliced olives
2 tsp olive oil
2 tsp balsamic vinegar
½ tsp thyme
½ tsp basil
½ tsp rosemary
pepper to taste
1 tbsp sunflower or poppy seeds
pinch of sea salt
Place in a serving bowl the green mix and distribute grapes, olives and cheese on top. In a small bowl add oil, vinegar, thyme, basil, rosemary, salt and pepper, stir to mix well. Pour over the salad and add the seeds on top.
1 bunch of asparagus
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.
4 portions
500 g of boneless turkey breasts
4 sprigs of rosemary (2 whole sprigs and 2 chopped)
½ cup fresh basil chopped
8 peeled and crushed garlic cloves
80 ml bone broth
lemon slices
pinch of nutmeg
1 tbsp dijon mustard
60 ml olive oil
pinch of sea salt
pepper to taste
Season breasts with salt and pepper to taste and place in a zip bag. In a small bowl mix 4 garlics, 2 tablespoons of olive oil, bone broth, mustard, nutmeg, 2 chopped rosemary sprigs and half of the basil. Stir well and add the content to the bag. Rub well and let stand for about 30 minutes.
Preheat the oven to 350º F. In an oven-safe dish put lemon slices and transfer the breasts. Pour the content of the bag on top. Add 2 whole sprigs of rosemary, rest of basil, remaining 4 garlics and 2 tablespoons of olive oil.
Bake the breast for 25 minutes. Let stand a few minutes before serving.
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.
4 servings
1 jar of black or green olives in water
Wash the olives to get excess salt. Drain and place in a small serving dish and serve. Remember that a portion is 30 grams.
Per serving 30 grs
Cal: 40 P: 0 F: 4 Cb: 0
2 portions
12 cooked shrimp
1 plain Greek Yogurt
2 green onions (white part only)
1 cup cilantro leaves
1 tsp olive oil
1 pinch of sea salt
pepper to taste
cocktail sticks
For the sauce, add to blender yogurt, green onions, olive oil and cilantro. Process until everything is well ground. Add salt and pepper to taste. Pour into a small serving bowl and refrigerate until serving.
Place the shrimp on a serving plate and serve with the sauce.
2 portions
6 cherry tomatoes
6 goat cheese cubes
6 basil leafs
6 cocktail sticks
Thread the skewers a cherry tomato, then the basil leaf and ending with the goat cheese cube. Repeat with remaining skewers. You do not need to add salt since the cheese is salty enough.
Place skewers on a plate and serve.