COOKED VEGETABLES

CAULIFLOWER PUREE

2 servings

1 cooked cauliflower head
pinch of sea salt
pepper to taste
2 tbsp unsweetened plain greek yogurt non-fat
1 tsp olive oil
herbs to taste (oregano, dill, thyme, etc)
red chili pepper in sauce (optional)

In a food processor put cauliflower florets, yogurt and the rest of the ingredients. Process until the cauliflower is pureed and smooth. If you like add a little red chili pepper.

ZUCCHINI SOUP

2 servings

3 tbsp chopped onion
750 ml water
500 grams of diced zucchini (with skin)
1 minced garlic clove
pinch of olive oil
1/2 tsp sea salt
pepper to taste

Heat the oil in a pot, add the onion and garlic and sauté a few minutes. Add the zucchinis and sauté for a little while.

Add the water and simmer about 15 minutes. Blend with a processor. Season with salt and pepper.

BRUSSEL SPROUT SOUP

2 servings

Pinch of olive oil
750 ml of water
500 gr brussels sprouts quartered
½ diced onion
Pinch of sea salt
pepper to taste

Heat the oil in a pot, add the onion and sauté a few minutes. Add the brussels and brown for a little while.

Add the water and cook about 15 minutes. Blend with a processor. Season with salt and pepper.

PARSLEY SOUP

2 servings

750 ml of water
2 cups finely chopped parsley
1 stick of finely chopped celery
1 pinch of olive oil
1 thinly chopped onion
1 pinch nutmeg
1 pinch of salt
pepper to taste

Heat the oil in a pot, add the onion and sauté a few minutes. Add celery and parsley until soft.

Add the water and cook about 15 minutes. Blend with a processor. Season with salt, pepper and nutmeg.

ASPARAGUS SOUP

2 servings

1 pack of green asparagus in pieces

1 large onion, chopped

1 minced garlic clove

1 pinch of olive oil

1 pinch of salt

pepper to taste

dill to taste

3 1/2 cups of water

½ cup almond milk

¼ tsp lemon juice

Heat olive oil in a pan, add onion and garlic. Sauté about 4 to 5 minutes, add the asparagus and sauté a few more minutes. Add the water and cook about 15 minutes. Blend with the almond milk in a food processor. Season with salt, pepper, dill and lemon juice.

MUSHROOM SOUP

SOPA DE CHAMPIÑONES
2 servings

500 g mushrooms

750 ml water

1 sprig of parsley

3 tbsp chopped onion

1 minced garlic clove

pinch olive oil

pinch sea salt

pepper to taste

Heat olive oil in a pan, add onion and garlic. Sauté about 4 to 5 minutes, add the mushrooms and sauté a few more minutes. Add the water and cook about 15 minutes. Blend with a processor. Season with salt, pepper. Garnish with parsley leaves.

EGGPLANT SOUP

2 portions

500 gr diced eggplant (with skin)
3 chopped scallions (leave a little for topping)
½ green pepper in strips
750 ml of water
1 clove of minced garlic
pinch of olive oil
pinch of sea salt
pinch of pepper
1/2 tsp curry (optional)

Add a pinch of olive oil in a pot, sauté the scallions and garlic. Add the eggplants and green peppers and sauté lightly.

Add the water and when it boils, leave on medium heat for 15 minutes stirring occasionally.

Blend in the same pot with a hand mixer, if it is too thick add more water.

Spice with salt and pepper. Add curry if desired. Serve hot and sprinkle with scallions and parsley.

RATATOUILLE

2 servings

2 tbsp olive oil

½ minced garlic clove

1 small eggplant

1 zucchini

½ diced onion

½ red bell pepper

½ green bell pepper

1 tsp sea salt

1 tomato

1 peeled cucumber

½ tsp oregano

¼ tsp ground pepper

½ tsp rosemary

½ tsp thyme

Cut the tomato and cucumber in dices, place in a blender and liquefy. Set aside.

Add olive oil to a nonstick skillet and heat over medium heat. Add garlic and when it is lightly browned add the onion, stir and cover the pan, cook for 7 to 10 minutes stiring occasionally.

Meanwhile clean the peppers, remove seeds and ribs. Chop in large dices. Cut the eggplant and zucchini in large dices.

Uncover the pan and add the peppers, stir, cover and cook for 5 minutes. Now add zucchini, eggplant and seasonings (pepper, thyme, rosemary, oregano) and cook about 10 minutes stirring occasionally.

Now add the tomato and cucumber mixture and let the ratatouille cook over low heat for 30 minutes. Season with salt.

You can eat as a main dish or as a side to fish, chicken or meat.

Per serving 250 gr app

Cal: 221.3 P: 4.4 F: 13.8 Cb: 17.5

CAULIFLOWER TORTILLAS

2 servings

½ cooked cauliflower

2 eggs

1 tbsp chopped chives

½ tsp sea salt

pepper to taste

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

Put cauliflower on a clean kitchen towel and squeeze out as much of the water as possible.

In a bowl, beat the eggs with a fork and add the chives, salt and pepper. Add the cauliflower and stir until well combined.

Pour a tablespoon of the mixture on the baking sheet and flatten with your hand enough to make it flat and round. Repeat with the rest of the mixture.

Bake for about 12 minutes. Take out and fill with whatever you want: tomato, avocado, lettuce, chicken, etc.

ZUCCHINI NOODLES WITH AVOCADO PESTO

TALLARINES DE ZAPALLO ITALIANO Y PESTO DE PALTA

2 servings

2 medium-sized Italian zucchini
1 tablespoon chopped walnuts for garnish
PESTO:
1 ripe avocado
¼ cup fresh basil leaves
½ tablespoon fresh parsley
½ clove garlic
1 teaspoon sunflower seeds
½ tablespoon lemon juice
water
pinch of salt
ground pepper to taste

Use a julienne peeler or mandoline to slice/peel the zucchini into noodles.

Place all the pesto ingredients in a food processor and add water until creamy. Season with a pinch of salt and ground pepper.

Boil the noodles in water for 2 minutes until tender, do not overcook. Use a colander to strain them.

Add zucchini noodles to a large bowl and toss with avocado pesto. Sprinkle with chopped walnuts. Serve.

GRILLED PEPPER WITH EGG

Pimentón relleno con un huevo a la parrilla

2 servings

1 large red pepper
2 eggs
aromatic herbs (rosemary, thyme, chives, oregano, etc.)
pinch of sea salt
pepper to taste

Heat a grill to medium high (about 450°F)
Wash and dry the pepper. Cut in half and remove seeds and ribs.

Grill pepper halves, cut side down, about 5 minutes to seal them.
Clean and chop the aromatic herbs.
Turn the peppers, cut side up, and grill for another 5 minutes.
Put the aromatic herbs at the bottom and add an egg in each half. Add salt and pepper to taste.

It will be ready when the egg is cooked. Remove and serve immediately.

* If your plan says only egg white, remove the yolk

CAULIFLOWER RICE

2 servings

½ head cauliflower
1 tbsp finely chopped onion
½ tbsp finely chopped red bell pepper
½ tbsp finely chopped green bell pepper
½ minced garlic clove (optional)
little olive oil
1/4 tsp sea salt

Cut the cauliflower into florets and remove the stem. Place in a food processor and process the cauliflower in 1-second pulses until completely broken down into rice-sized granules. Some florets or large pieces might remain intact. Pull these out and set them aside. Transfer the cauliflower rice to another container and re-process any large pieces.
If you do not have a processor, you can grate the cauliflower with a box grater to make the rice.
Heat spray olive oil in a pan, add onion, bell peppers and garlic. Sauté about 2 to 3 minutes, add the cauliflower, mix well and let cook covered for 6 to 8 minutes over low heat , it is not necessary to add water. Season with a pinch of salt and serve.
You can also use a carrot and celery stir-fry instead of bell peppers. And you can make it cold as a salad with the vegetables you want.

BROCCOLI PUREE

2 servings

1 cooked broccoli head
3 tbsp water
pinch of sea salt
pepper to taste
2 tsp chopped fresh cilantro

In a food processor put broccoli with water, pinch of salt, pepper and cilantro. Process until the broccoli is pureed and almost smooth, add a little more water if needed.

CRACK BROCCOLI

2 servings

3 to 4 broccoli florets
juice of 1 lemon
zest of 1 lemon
pinch of sea salt
pinch of chili poder
olive oil in spray
1 tbsp sliced almonds

Preheat oven to 480º F. Slice the broccoli into ½-inch-thick steaks, and arrange on a lined sheet pan with parchment paper, setting them apart slightly.

Sprinkle with a pinch of salt, little olive oil and chili powder. Roast the broccoli for 10 to 12 minutes, after 6 minutes add the almonds. Bake until they look golden and semi soft.

Transfer to a large plate and add lemon juice and zest. Serve hot or cold.

VEGGIE MUFFINS

1 portion

1 egg*
1 tbsp chopped tomato
1 tbsp chopped red bell pepper
1 tbsp chopped green onion
½ tbsp chopped fresh cilantro
ground pepper
coconut oil
1 muffin cup

Preheat oven to 390º F. Lightly grease the muffin cup with coconut oil and place the chopped vegetables.

In a small bowl, beat the egg with a fork and pour over the vegetables. Season with a little pepper. Bake for about 10 minutes or until the top is golden brown and a toothpick inserted into the centre comes out clean. Remove from cup and eat immediately.

* Remove the yolk if you have indicated only egg white in your plan
* You can also use mushrooms, broccoli, asparagus, cucumber, cauliflower, zucchini, etc.

CREAM OF BROCCOLI SOUP

2 servings

1 cooked broccoli head
¼ onion
¼ cup greek plain non-fat yogurt unsweetened (or cottage cheese or ricotta)
garlic powder
pepper to taste
2 cups water (or the desired amount)
1/4 tsp sea salt

Blend all the ingredients in a blender and transfer the mixture to a pot. Stir and heat. Serve.