COOKED VEGETABLES

6 Servings

1 large head of cauliflower, broken into small florets, stems chopped
2 tbsp coconut oil, divided
1 medium onion, diced
2 tbsp curry
½ tsp cinnamon
½ tsp nutmeg
1 tsp lemon zest
4 cups bone broth or unsalted vegetable broth or water
1 can unsweetened coconut milk
pinch of sea salt
pepper to taste
juice of ½ lemon
1 tbsp chopped fresh mint

Preheat oven to 400º F. Toss the cauliflower with 1 tablespoon coconut oil. Spread the cauliflower in a single layer on a large baking sheet and roast until the tips of the cauliflower are golden brown, about 25 to 30 minutes.

In a large pot over medium heat, warm 1 tablespoon of the coconut oil until shimmering. Add the onion and cook, until the onion is turning translucent, about 3-5 minutes. Add curry, cinnamon, nutmeg and lemon zest and stir to incorporate.

Add all of the roasted cauliflower stems and half of the florets to the pot. Add the bone broth and coconut milk. Bring the mixture to a gentle simmer, stirring occasionally for 10 minutes to meld the flavors. Remove the pot from the heat.

Let the soup cool for a few minutes, then carefully use an immersion blender to blend until smooth. Stir in a pinch of salt and pepper to taste. Add lemon juice. Ladle the soup into 4 bowls. Top each with 1/4 of the cauliflower florets, a sprinkle of mint. Serve immediately.

Per serving:
Cal: 206.7 P: 11.4 F: 12.9 Cb: 11

2 servings

2 small zucchinis, ends trimmed and cut in half lengthwise
8 tbsp hummus
3/4 cups halved or quartered grape tomatoes
1/4 cup sliced red onion
1 tbsp chopped fresh cilantro
1 tbsp olive oil
vinegar to taste
1 tsp sea salt
pepper to taste
2 tbsp crumbled feta cheese


Place zucchinis in a pot with water and boil 15 minutes, they should be al dente.
Meanwhile, combine the tomatoes, onion, cilantro, olive oil, vinegar, salt and pepper in a small bowl and toss together.

Hollow out the middle of each zucchini half and discard flesh.
Spoon 2 tablespoons of hummus per zucchini half. Top with the tomato mixture and sprinkle feta cheese.

Per serving:
Cal: 276.2          P: 10.6           F: 17.6              Cb: 25.3

4 servings

1/2 kg brussels sprouts
2 tsp olive oil
¼ red onion diced
½ apple, peeled and chopped
1 tsp sea salt
pepper to taste

Pre-heat oven to 400º F. Wash and trim ends of brussels sprouts. Slice each brussels sprout in half (if brussels are large in size, slice into fourths).

Place brussels, onion and apple on a sheet pan. Drizzle with oil, dash with salt and pepper and toss to coat.

Roast in oven for 25 minutes stirring halfway through cooking time, until sprouts are tender and slightly browned.

Serve with garlic yogurt sauce as an appetizer or side-dish

1 serving
Cal: 86.7 P: 5.1 F: 1.6 Cb: 12

2 servings

1 eggplant
2 cans of natural tuna, washed
1 boiled egg
½ cup unsweetened natural Greek yogurt
½ cup cottage cheese
1/4 tsp sea salt
pepper to taste
pinch of olive oil spray

Preheat oven to 390ºF
Wash the eggplant, cut the tips and laminate lengthwise with the help of a mandolin or knife.

Place in a bowl the tuna and hard-boiled egg, crumble it with the fork, add the yogurt and mix well.

Put a little of the mixture on the widest tip of the eggplant and roll until the end. Close with the help of a chopstick. Repeat until the filling is finished.

Place cannellonis in a baking dish. Season with salt and pepper. Spray a pinch of olive oil on top. Add the ricotta on top.
Bake for 8-12 minutes.

Per serving
Cal: 276.5 P: 36.4 F: 7.7 Cb: 11.2

2 servings

1 eggplant
1/2 red onion in julienne
2 tsp olive oil
1 cup thinly diced tomato
1 clove garlic, minced (optional)
2 cups fresh baby spinach
pinch of sea salt
pepper to taste
30 gr goat cheese or shredded feta cheese
oregano to taste

Preheat the oven to 400° F.

Cut the eggplant lengthwise, about ½ centimeter thick. Spread 1 teaspoon of olive oil on each side of the eggplant slices and put them on a baking sheet lined with baking paper. Sprinkle with a pinch of salt and pepper. Place in the oven for 8-12 minutes.

In a pan add remaining teaspoon of olive oil and sauté the garlic and onion until soft (about 3 minutes). Season with a pinch of salt and pepper. Add  tomato and cook a few more minutes. Now add  spinach and stir 1 minute or until the spinach has wilted.

Remove the eggplant slices from the oven, cover each one with the onion and spinach mixture. Sprinkle with goat cheese and oregano. Serve immediately.

Per serving
Cal: 142           P: 5.8 g            F: 8.3 g          Cb: 8 g

Servings: 3 or 4 steaks

1 or 2 cauliflower
1 tsp cumin powder
1 tsp turmeric powder
1 tsp thyme or oregano
1/2 tsp minced garlic
1 tsp mustard
2 lemons, juice
½ tsp sea salt
pepper to taste
1 tbsp fresh parsley, chopped
4 tbsp coconut oil
2 tbsp roasted sliced almonds (optional)

Preheat the oven to 390º F. Wash the cauliflower and dry carefully. Remove the leaves and cut the stem base slightly, without damaging it. With the help of a good large knife, cut three or four thick steaks, starting at the top and lowering carefully. Parts of the ends will be detached. Try to get at least three whole steaks.

In a pan, heat 1 tbsp of coconut oil and sauté the fillets over high heat, about 4 minutes on each side, until golden brown. Then move to a baking sheet.

In a small bowl add the rest of the oil, cumin, turmeric, thyme, garlic, mustard, lemon juice, pepper and salt. Stir well and pour over the fillets. Spread the almonds on top.

Bake for about 15-20 minutes, until lightly toasted on the outside and tender on the inside. Serve hot with chopped fresh parsley.

8 Servings

6 eggs
½ cup chopped scallions
1 cup finely chopped cilantro leaves
1 cup finely chopped parsley leaves
½ cup chopped fresh dill
¼ tsp ground cumin
¼ tsp ground turmeric
1 tsp salt
½ tsp pepper
Pinch of coconut or avocado oil

Beat the eggs in a bowl and add cilantro, parsley, dill, cumin, turmeric, salt and pepper.

Warm the oil in a skillet and sauté the scallions. Add the egg mixture and with the help of a spatula, constantly scrap the edge of the pan to release the egg mixture. When mixture in no longer runny but not set place the skillet on the top shelf of the oven and broil 1 or 2 minutes, until golden brown. (if you don´t want to use the oven you can cook the omelette in the skillet, classic way). Enjoy immediately.

8 servings 

CRUST
3 cups oatmeal
½ cup coconut oil
1 egg, beaten
1 tsp salt
pepper to taste
1 tbsp oregano
1 tsp cumin
1 tsp dill
FILLING
450 gr frozen spinach, defrosted and squeezed to remove water
200 gr plain non-fat Greek yogurt unsweetened
200 gr ricotta cheese
2 minced garlic cloves (optional)
4 large egg, beaten
pinch of sea salt
pepper to taste

Preheat the oven to 350º F. Line the bottom of a 9 in round pie pan with parchment paper.
In a bowl mix the oatmeal, oil, egg and seasonings, (in case the dough is dry you can add a little water to mix well). Put the dough in the mold with your hands and bake for 15 minutes.

In another bowl, stir all the filling ingredients, adding the eggs at the end. Transfer the filling over the dough. Bake for 30 minutes or until a toothpick comes out dry.

* You can also do it with fresh chard or spinach, cook, squeeze and chop.

Per serving 150 gr app
Cal: 278.7         P: 15.6         F: 12.4        Cb: 28

2 servings

250 grams of chicken or meat
8 pieces of red pepper
8 pieces of onion
8 cherry tomatoes
8 broccoli florets
8 slices of zucchini or sweet potato
8 mushrooms
Pinch of salt
Pinch of olive oil spray
4 fierritos

Thread in each fierrito:

zucchini-chicken-red pepper-onion-mushroom-broccoli-tomato-chicken-zucchini-red pepper-onion-mushroom-broccoli-chicken-tomato

Once the 4 fierritos are set, add a pinch of salt and a pinch of spray oil. Put them on the grill and turn them until the chicken is cooked and the vegetables are roasted.

8 servings

2 diced chicken breasts
1 cauliflower
1 diced onion
1 diced green pepper
1 diced red pepper
½ or 1 broccoli florets
150 grs mushrooms
1 diced carrot
150 grams of soybean sprouts
grated ginger to taste
1 minced garlic clove
1 pinch of salt
pepper to taste
1 tbsp olive oil
2 eggs

Cut the cauliflower in florets and place in a food processor. Process in 1-second pulses until completely broken down into rice-sized granules.

In a pan with olive oil add the onion and sauté for 4 minutes. Add the ginger, garlic and sauté a few minutes. Add the chicken and sauté until the chicken is cooked, about 10 minutes.
Then add the peppers and sauté 2 more minutes. Add the soybean sprouts and cauliflower, sauté another 3 minutes. Add the eggs and cook 3 more minutes or until the eggs is cooked. Serve hot.

4 - 6 servings

2 cooked cauliflower (or 2 broccoli or it can be 1 cauliflower and 1 broccoli)
3 tablespoons greek yogurt
3 eggs
1 pinch of salt
pepper to taste
herbs to taste (rosemary, oregano, thyme, basil, dill, etc.)

Grind the cauliflower with a fork, not so ground. In a bowl add the cauliflower and all other ingredients and mix well. Season with salt, pepper and herbs.
Preheat oven at 360º F. Pour the mixture in a baking dish and place it in the oven for 30 minutes or until it is dry and a little golden on the surface.

2 servings

1 cauliflower in florets
1/2 tsp powder ginger
1/4 tsp ground turmeric
1/2 diced onion
1/2 sliced carrot
2 parsley sprigs
750 ml agua
1 minced garlic clove
pinch olive oil
pinch of salt

Put a pinch of olive oil in a pot, sauté the onion and garlic for 5 minutes. Add the cauliflower, carrot, parsley, ginger and turmeric. Add the water and simmer on medium heat for 15 minutes stirring occasionally.

Blend with an immersion blender. Spice with salt and pepper. Garnish with some parsley leaves.

2 servings

6 fine chopped celery stalks
1 minced garlic clove
1 diced onion
1 pinch of olive oil
1 bay leaf
1 parsley sprig
650 ml water
100 ml almond milk
pepper to taste
1 pinch of sea salt

Heat the oil in a pot, sauté the onion and garlic for 5 to 7 minutes. Add celery, bay leaf and parsley. Add the water and almond milk and cook on medium heat for 15 minutes stirring occasionally.

Blend in the same pot with the immersion blender. Season with salt and pepper. Garnish with some parsley leaves.

2 servings

2 zucchinis
1 minced garlic clove
1 diced onion
pinch of olive oil
1 chopped tomato
1/4 kg ground beef
oregano
salt
black pepper
cumin

Heat olive oil in a pan, add onion and garlic and sauté about 5 minutes, add the ground beef. Meanwhile cut the zucchini in two lengthwise and remove all the pulp taking care not to tear the skin. Grind the pulp with a fork. Then add this to the pan with the beef. Also add the tomato, the condiments and cook for a while.
Once this is ready, place the zucchinis in a baking dish, then fill them with the beef mix. Place the baking dish in the preheated oven at 200 ° C until the zucchinis cook through a little and the filling is browned, they should be al dente, about 20 minutes.

Per serving
Cal: 306.7        P: 37.8        F: 16.9        Cb: 12.8

2 servings

1 small sliced eggplant
½ sliced zucchini
½ sliced red bell pepper
½ sliced green bell pepper
1 sliced tomato
1 sliced red onion
pinch sea salt
pinch olive oil
½ tsp oregano
¼ tsp pepper
½ tsp rosemary
½ tsp thyme

Preheat oven to 350º F.

Add a little oil to the bottom of a small round baking dish and put all the vegetables vertically interspersed. Sprinkle with the herbs and bake for 30 minutes approximately.

You can eat alone or as side to fish, chicken or meat.