COOKED VEGETABLES

QUICK BROCCOLI AND CHICKEN PUDDING

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

CAULIFLOWER AND MUSHROOM RISOTTO

2 servings

1 tbsp olive oil

1 finely chopped garlic clove

½ chopped onion

1 finely chopped celery stick

2 cups raw cauliflower rice (recipe in Recipe Book)

200 gr sliced mushrooms

½ tsp sea salt

pepper to taste

¼ cup fat-free, salt-free chicken broth or water

1/3 cup nutritional yeast

½ tbsp finely chopped fresh cilantro

In a pan heat the oil, add the onion and garlic and cook for about 3 minutes, add the celery and cook for 1 more minute. Add the mushrooms and sauté for 3 to 4 minutes. Now add the cauliflower rice, the chicken broth, and salt and pepper.

Cook over low heat, covered, for about 4 to 5 minutes or until the cauliflower is al dente. Add the yeast and stir to combine.

Serve immediately and sprinkle cilantro on top.

Per serving

Cal: 140.4 P: 6.6 F: 8.0 Cb: 10.5

ONION QUICHE

10 servings

DOUGH

200 gr almond flour

½ tsp sea salt

2 tbsp olive oil

1 egg

FILLING

2 tbsp olive oil

4 white onions, julienned

½ tsp stevia powder (optional)

2 tsp fresh thyme

3 eggs

½ tsp nutmeg

1 tsp sea salt

pepper to taste

1 tbsp nutritional yeast

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

Transfer dough to a round cake pan with a removable bottom, about 22 cm in diameter, with parchment paper greased with oil, placing it at the bottom and on the sides. Set aside.

Preheat oven to 355º F.

In a large skillet, heat the olive oil and cook onion, stevia, and thyme over medium-high heat until it begins to brown. Set aside.

In a bowl beat the eggs with a hand beater, add nutmeg, salt, and pepper. Mix well. Add the caramelized onion and stir.

Pour the mixture over the dough and sprinkle with nutritional yeast. Bake for about 25-30 minutes. Remove from oven and let cool 10 minutes before serving.

Per serving

Cal: 223.5 P: 7.2 F: 17.7 Cb: 11

BROCCOLI RICE

2 cups

1 broccoli
1 tbsp olive oil
½ tsp sea salt

Cut the broccoli into florets. Place the broccoli pieces in a food processor and pulse for 1 second until it has the consistency of rice. Some florets may be intact, remove them, put the rice in a bowl and re-process the florets.

If you don't have a processor, you can grate the broccoli with a hand grater to make the rice.

You can also finely cut the broccoli with a sharp knife.

Place the oil in a pan to heat, add the broccoli and salt, cook for 2 to 3 minutes, stirring constantly. Take out and serve as a side.

Per serving 1 cup app 100 gr

Cal: 90 P: 2 F: 6.5 Cb: 3

CODIGO SUSHIS

4 portions

Ingredients for 4 rolls:

2 nori seaweed sheets in half

400 gr cooked cauliflower rice al dente or to taste (4 cups) (recipe in Recipe Book)

3 gr xhantan gum

4 tsp rice vinegar or to taste

1 avocado thinly sliced

60 gr smoked salmon thinly sliced

20 gr washed and shredded tuna

20 gr cooked shrimps thinly sliced

2 green onions thinly cut lengthwise

20 gr red pepper thinly sliced

20 gr palm heart washed and thinly sliced

20 gr carrot thinly sliced

4 tbsp coconut aminos

sushi mat

plastic wrap

Roll 1 salmon:

½ nori seaweed sheet

100 gr /(1 cup) cauliflower rice

50 gr salmon

1/8 sliced avocado

½ green onion

Roll 2 avocado:

½ nori seaweed sheet

100 gr cauliflower rice

½ avocado

10 gr salmon

½ green onion

Roll 3 shrimp:

½ nori seaweed sheet

100 gr cauliflower rice

20 gr shrimps

1/8 avocado

20 gr palm heart

1 tbsp sesame seeds

Roll 4 tuna:

½ nori seaweed sheet

100 gr cauliflower rice

20 gr tuna

10 gr red bell pepper

10 gr carrot

1 tbsp sesame seeds

In a bowl place cauliflower rice, apple cider vinegar and sprinkle the xanthan gum on top. Stir to combine and take up viscosity.

Cut a piece of plastic wrap slightly larger than the size of the nori seaweed and spread it out on a work board.

Place salmon slices, covering all the spaces. Cover with the nori seaweed, you can trim what is left of salmon. On the seaweed, place a layer of cauliflower rice, pressing so to adhere. Along the edge near you put avocado slices and green onion. Transfer the sushi onto the mat leaving the edge of the sushi level with the edge of the mat. Take the mat and plastic wrap and roll them towards the center. Close the sides with the same film, take out the mat and put the sushi roll on a large plate and refrigerate.

Repeat the same for the avocado sushi.

For sushi 3 and 4 place the nori seaweed sheet directly on the work table, put rice and sprinkle the sesame. Then cover with the plastic wrap and flip it over, so that the rice is facing down. Now place a thin layer of rice covering the seaweed and continue.

Once cold, cut each roll without removing the plastic film into 6 or 8 pieces. Then remove the plastic and transfer to a large plate. Serve with coconut aminos.

Note: Xanthan gum adds viscosity so it is used as a thickener.

Per serving (1 whole roll)

Salmon: Cal: 149 P: 12.2 G: 5 Cb: 13.3

Avocado: Cal: 224.1 P: 6.2 G: 10.8 Cb: 18.6

Shrimp: Cal: 164.6 P: 8.5 G: 7.6 Cb: 15.1

Tuna: Cal: 129.3 P: 8.2 G: 4.9 Cb: 15.2

EGGPLANT LASAGNA

8 portions

2-3 eggplants (1 kg approx)
1 ½ tsp sea salt divided
2 tbsp olive oil
1 chopped onion
1 chopped red bell pepper
2 finely chopped garlic cloves
400 gr sliced mushrooms
500 gr homemade tomato sauce (recipe in Recipe Book)
1 tsp oregano
400 gr ricotta
1 egg
½ tsp cumin
½ tsp nutmeg
400 gr frozen and thawed spinach
¼ cup nutritional yeast

Preheat the oven to 400º F.

Cut eggplants into thin slices lengthwise. Place on 2 baking sheets greased with a little coconut oil. Spread ½ teaspoon of salt over them and pepper to taste. Bake for 8-10 minutes or until start to get golden brown. Set aside.

In a pan add the oil and sauté the onion, after a few minutes add garlic and bell pepper and continue sautéing. Now add mushrooms and cook for a few minutes. Add the tomato sauce, stir and season with ½ teaspoon of salt and pepper to taste. Set aside.

In a bowl pour ricotta with the egg, the remaining ½ teaspoon of salt, cumin and nutmeg, stir until the egg is well combined. Now add the thawed and well squeezed spinach. Stir with a fork to blend well into the mixture. Set aside.

Assemble the lasagna in a baking dish greased with a little oil. Start with a layer of eggplant, then a layer of ricotta and spinach (half of mixture), another layer of eggplant, and one layer of mushroom sauce (half of mixture). Then place another one of eggplant, and the rest of ricotta and spinach; another of eggplant and finish with the mushroom sauce. Sprinkle nutritional yeast on top.

Heat the lasagna in oven for about 20-30 minutes. Take out and let rest 10 minutes before serving.

Per serving
Cal: 216.8 P: 14.2 F: 11 Cb: 14

GREEN BEAN TORTILLA

6 portions

1 ½ tbsp melted ghee or olive oil

½ chopped onion

4 eggs

500 gr green beans cooked and chopped

cumin to taste

turmeric to taate

oregano to taste

1 tsp sea salt

pepper to taste

Add 1 tablespoon ghee to a large nonstick skillet and sauté the onion until it starts to brown. Set aside.

Separate the eggs into yolks and whites. In a bowl, put the green beans, onion, yolks previously beaten, and the seasonings: cumin, turmeric, oregano, salt and pepper and any other seasoning of your choice. Stir to integrate.

In another larger bowl beat the egg whites until firm. Mix in the green bean mixture folding it, without stirring so to not lost volume.

Heat the skillet with ½ tablespoon of ghee. Add the mixture and lower over medium heat. Peel off the edges with a spatula and when firm, flip it over with a plate or lid. Leave it a few more minutes until it is golden brown and remove.

Per serving 85 gr

Cal: 118.8 P: 6.6 F: 7.9 Cb: 5

KUNG PAO CHICKEN

2 servings

3 tbsp rice or balsamic vinegar

2 tbsp coconut aminos

1 tbsp olive oil

2 tbsp water

1 tsp chili pepper in sauce

1 tsp sea salt

pepper to taste

1 tbsp olive oil

350 gr chicken breast in 1-inch strips

2 tbsp grated ginger

1 clove garlic minced

¼ red bell pepper in cube

3 green onions white part chopped and stems in pieces

2 cups broccoli florets

1 tbsp chopped unsalted peanuts

In a small bowl add vinegar, coconut aminos, oil, water, chili peper, salt, and pepper. Stir to combine the sauce and set aside.

Heat the oil in a skillet and brown the chicken. Set aside. Add the white part of the green onions, ginger and garlic and sauté for about 2 minutes. Add the bell pepper and cook 2 minutes. Add chicken, the sauce and broccoli. Cook for a few minutes until the broccoli is al dente. At last minute add chopped stems of the green onions. If you see that is needed more liquid you can add a little water. Remove from heat and serve immediately and garnish with peanuts.

Per serving 200 gr

Cal: 412 P: 58.7 F: 22.3 Cb: 13.5

CABBAGE AND BEEF ROLLS

2 servings

1 cabbage
1 tbsp ghee or coconut oil
½ chopped onion
240 gr ground meat
1 tsp cumin
½ tsp garlic powder
2 tsp sea salt
pepper to taste
1 tsp oregano
½ and ½ cup homemade tomato sauce
2 tsp nutritional yeast

Cut into the base of the cabbage so that the leaves are detached. Take the cabbage to a pot of boiling water and cook for about 5 minutes, the leaves will begin to loosen. With the help of a tweezers and a wooden spoon, turn the cabbage and remove the leaves that are released. You need about 6 to 8 leaves. Drain and spread over the counter. Set aside. (You can use grape leaves instead of cabbage leaves).

Add the ghee to a pan and sauté the onion, when it begins to brown add the meat and seasonings: salt, pepper, cumin, oregano and garlic. Stir and add 1/4 cup of tomato sauce. Cook for about 5 minutes.

Preheat the oven to 400º F.

Spread evenly the filling between the cabbage leaves and roll.

In a baking dish add the remaining tomato sauce and place the rolls on top. Sprinkle the nutritional yeast on top and bake for 10 minutes to heat.

Per portion
Cal: 291.2 P: 35.1 F: 16.5 Cb: 10.8

CARROT NOODLES WITH MUSHROOM

ESPAGUETIS DE ZANAHORIA CON CHAMPIÑONES Y SALSA POMODORO

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

EGGPLANT CASSEROLE

2 servings

1 tbsp ghee or coconut oil
¾ onion cut in julienne
250 gr ground chicken
2 tsp sea salt
pepper to taste
1 tsp cumin
2 tsp oregano
½ tsp garlic powder
300 gr unpeeled cubed eggplant
1 cup homemade tomato sauce
1 tbsp nutritional yeast
1 tbsp chopped cilantro

Preheat oven to 400º F.

In a pot add ghee and sauté the onion for 3 minutes. Set aside. In the same pot add the ground chicken and cook a few minutes to golden. Add the sautee onion and salt, pepper, cumin, oregano, garlic and cook. Add the eggplant and tomato sauce, stir to combine and cook 5 minutes.

Pour the eggplant mixture in a baking dish. Sprinkle with nutritional yeast and place in the oven for 10 minutes or until hot.

Garnish with cilantro.

Per serving:
Cal: 296.2 P: 39.4 F: 12.8 Cb: 12.3

ASPARAGUS BUNDLES IN ZUCCHINI

2 servings

1-2 medium zucchinis
½ tbsp ghee or olive oil
12 asparagus
4 tbsp ricotta
½ tsp sea salt
pepper to taste

Wash and dry the zucchini. Cut 8 thin slices with the help of a mandolin or a cheese slicer or with a knife. Do not use the center, the part with the seeds, to avoid excess of water.

Heat ½ tablespoon of ghee in a large skillet, add the zucchini slices. Cook until golden. Set aside.

Boil the asparagus in water for 8 minutes or to your liking. Then place them in a bowl with ice water to preserve the color.

To assemble the bundles, place 2 slices on a cutting board and add 3 asparagus and top with 1 tablespoon of ricotta. Then roll. Repeat the same with the other 3 bundles.

You can eat like this or heat in a preheated oven at 350º F for about 10 minutes.

Per serving (2 bundles) 130 gr app

Cal: 91.2 P: 6.5 F: 5 Cb: 6.7

ASPARAGUS MOUSSE

8 servings

2 tbsp ghee or olive oil

100 gr chopped leeks

100 gr chopped onion

500 gr asparagus

2 tbsp unflavored gelatin powder

8 tbsp water

3 egg whites

1 tsp sea salt

pepper to taste

yogurt and mustard sauce (recipe in Recipe Book)

Place 8 tablespoon of water in a small bowl and sprinkle the gelatin. Let hydrate for 10 minutes.

Cut the hard part of asparagus and discard. Cook the asparagus in boiling water for about 8 minutes (it will depend on the thickness). Take out and put in a bowl with ice water to preserve the color. Then drain the asparagus and cut it into 2 or 3 pieces. Set aside a few tips for garnish.

Add the ghee to a saucepan and sauté the leeks and onion over medium heat for 7 minutes or until soft. Add the asparagus and cook over low heat for about 3 minutes.

Pour the asparagus mixture in the blender until pureed. Add salt and pepper.

Beat the egg whites until stiff and fold into the asparagus puree using a spatula, without stirring so as not to lose volume.

Melt the gelatin in microwave for 10-15 seconds. Add the gelatin to the puree and stir to combine well.

Divide into glasses or ramekins and refrigerate 1 hour. You can eat cold or at room temperature. Garnish with asparagus tips and a dollop of yogurt and mustard sauce.

Per serving:

Cal: 66.5 P: 3.9 F: 3.3 Cb: 4.2

ASPARAGUS AND HERB ROLL

6 servings

300 gr ricotta

300 gr unsweetened nonfat plain Greek yogurt

3 yolks

3 tbsp cilantro finely chopped

1 tsp thyme

1 tsp turmeric powder

1 tsp sea salt

pepper to taste

3 egg whites

300 gr cooked asparagus tips

1 tbsp nutritional yeast

1 tbsp chopped chives

Line the bottom of a rectangular baking dished measuring approximately 22x32 cm with parchment paper. Grease the paper with a little olive oil. Sprinkle nutritional yeast over entire base.

In a large bowl add the ricotta and yogurt and mix with an immersion blender until well ground. Separate 250 grams of this mixture and set aside.

Then add the yolks to the bowl, one by one, beating with a manual mixer, add the cilantro, thyme, turmeric, salt and pepper. Set aside.

Preheat the oven to 350º C.

In another bowl, beat the egg whites until they are firm. Then using a spatula start folding the beaten whites to the ricotta mixture, without beating so as not to lose volume. Pour the mixture into the baking dish, smooth the surface and bake for 12 to 14 minutes, or until a toothpick inserted comes out dry.

Remove from the oven, let cool a few minutes and remove from the mold on another greased paper. Let it cool.

Now spread the reserved ricotta and yogurt mixture over the entire surface of the roll with the help of a spatula. Then add the asparagus tips lined up in the direction of the shorter side of the pan (so that when you cut the slice, you can see the circles). Then roll from the longest side. Sprinkle chives or dill on top. Serve in slices.

Per serving: 140 gr

Cal: 178.6 P: 16.3 F: 8.7 Cb: 7.3

ZUCCHINI QUICHE

10 servings

DOUGH:

2 cups almond flour

2 tbsp coconut oil or ghee

1 tbsp powder stevia or to taste

½ tsp sea salt

1 egg

FILLING:

2 tbsp ghee or coconut oil

1 onion cut into julienne

3 sliced zucchinis with skin (700 gr approx.)

2 tsp sea salt

pepper to taste

cumin to taste

garlic powder to taste

oregano to taste

4 eggs

2 tbsp nutritional yeast

Preheat the oven to 400ºF. Grease a removable bottom round tart with olive oil.

In a bowl add the flour, stevia and salt. Add the coconut oil and the egg, mix well.

Transfer the dough to mold, placing it at the bottom and on the sides. Bake for 7-9 minutes. Remove and set aside.

Put the ghee in a large skillet and sauté the onion until it starts to brown. Then add the zucchini and cook for about 5 minutes. Season with salt, pepper, cumin, garlic and oregano.

In a bowl beat the eggs and add the zucchini mixture. Stir to combine.

Pour the mixture over the dough and add the nutritional yeast on top. Bake for 20 minutes or until you see that the mixture is well set and golden.

Per serving: 120 gr

Cal: 215.2 P: 8.6 F: 18.4 Cb: 8.5

MUSHROOM EMPANADAS

4 servings

DOUGH

200 gr almond flour

½ tsp baking powder

2 gr xanthan gum

1 egg

2 tbsp ghee or olive oil

2 tbsp natural low fat greek yogurt unsweetened

½ tsp sea salt

1 yolk to brush empanada

1 egg white to brush empanada

In a bowl mix the flour, baking powder, xanthan gum, salt and combine. Add the egg, oil and yogurt. Stir to combine, then knead with your hands to form a dough.

Wrap the dough in plastic and refrigerate 30-45 minutes.

Consider that almond flour does not behave the same as wheat flour, the dough will be much more humid, soft and delicate than that of traditional empanadas, so you should treat it with a little more care.

Meanwhile, cut 5 20x20 cm squares of baking paper. Wipe them with paper towel smeared with a little olive oil to avoid sticking.

Now divide the dough in 4 same-size balls. Press each ball between 2 papers with your hand and then with a rolling pin to form a flat dough. Take out the upper paper (you will reuse it for other doughs) leaving the dough in the lower paper. Repeat with the remaining balls. Cut circles using a 16-17 cm diameter round dish. Set aside.

Note:

Xanthan gum gives gluten-free flour elasticity, prevents the dough from cracking and is easier to work with. The proportion is 5 gr for every 500 gr of gluten-free flour.

FILLING

1 tbsp ghee or olive oil

80 gr sliced mushrooms

80 gr chopped onion

1 tsp sea salt

pepper to taste

oregano to taste

4 tsp ricotta (20 gr)

In a pan, place the ghee over medium heat, add the onion and sauté until start to golden. Add the mushrooms and season with salt, pepper and oregano. Cook just until soft, for about 2-3 minutes, to avoid liquid forming. Set aside.

ASSEMBLE

Preheat the oven to 180º C.

Place 1 tablespoon of filling on each dough. Then place 1 teaspoon of ricotta over the filling.

Now brush the edges of the dough with the egg white (helps to seal).

Fold the doughs in two. Press the edges gently to seal and fold them to shape an empanada.

Brush each empanada with the yolk. Place them in an oven sheet lined with baking paper. Bake for 12 to 14 minutes, or until golden.

Per serving: 100 gr app

Cal: 428.6 P: 15.6 F: 37.8 Cb: 13.3