Mediterranean Salad

Mediterranean Salad

Aug 22, 2024

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Mediterranean Salad

Mediterranean cuisine is celebrated for its vibrant flavors, fresh ingredients, and wholesome nutrition, and this Mediterranean salad is a true reflection of that tradition. This dish offers a delightful balance of textures and tastes, making it an ideal choice for a refreshing and satisfying meal. The salad combines the crispness of fresh vegetables with the tenderness of steamed potatoes, carrots, and green peas, creating a harmony of flavors that is both nourishing and delicious.

What makes this salad truly special is its versatility. Whether you’re looking for a light lunch, a side dish for dinner, or a nutritious option for meal prep, this salad fits the bill. The addition of protein-rich ingredients like boiled eggs and tuna not only enhances the nutritional profile but also makes the salad more filling, perfect for those who want a complete meal in one bowl. The creamy homemade vinaigrette, made with tahini or mayonnaise, olive oil, and apple cider vinegar, ties all the ingredients together, providing a tangy and rich flavor that complements the fresh and cooked components beautifully.

Moreover, this Mediterranean salad is highly customizable. You can easily adjust the ingredients to suit your taste preferences or dietary needs. Add more veggies, swap out the tuna for chickpeas or grilled chicken, or experiment with different herbs and spices to make this salad your own.

It’s a versatile dish that can be enjoyed year-round, whether you’re looking to cool down on a hot summer day or want a colorful addition to your winter meal rotation. With its blend of flavors, textures, and nutrients, this Mediterranean salad is sure to become a favorite in your kitchen.

Ingredients

For the salad part:

  • 200 g potato (steamed)
  • 100 g carrot (steamed)
  • 100 g green peas (steamed)
  • 90 g red pepper
  • 90 g cherry tomatoes
  • 30 g green onion
  • 35 g pickles
  • 2 boiled eggs
  • 1 can tuna (160 g, drained)

For the vinaigrette:

  • 1/3 cup tahini sauce or a healthy mayonnaise of your choice
  • 2 tbsp. extra virgin olive oil
  • 2 tbsp. apple cider vinegar
  • 1 tsp salt
  • Black pepper to taste
  • 10 parsley leaves for garnish (optional)

Directions

  1. Clean and chop the potato and carrot into small pieces.
  2. Transfer to a steamer and add frozen green peas.
  3. Steam for 15 minutes or until tender.
  4. Allow the veggies to cool before transferring them to a mixing bowl.
  5. Dice the tomato, red pepper, green onion, and pickles into small pieces. Set aside.
  6. Boil 2 eggs, peel, and chop into small pieces.
  7. Drain the can of tuna from its water and set aside.
  8. In a small bowl, mix tahini or mayonnaise, extra virgin olive oil, apple cider vinegar, salt, and black pepper.
  9. Stir until well combined.
  10. In a large mixing bowl, add the cooled, cooked veggies, diced fresh veggies, boiled eggs, and tuna.
  11. Pour the vinaigrette over the salad.
  12. Using a spoon or salad tongs, gently toss the salad until all ingredients are well coated with the vinaigrette and evenly distributed.
  13. Transfer the salad to a serving plate. Garnish with some fresh parsley leaves.
  14. Serve and enjoy fresh.

Prep Time:  30 minutes

Servings: 4

Nutrition (Per 1 Serving)

  • Energy: 290 calories
  • Protein: 14.33 g
  • Fat: 17.83 g
  • Carbohydrates: 18.86 g
  • Fiber: 3.9 g

Notes

  • Store leftovers in an airtight container in the fridge for up to 2 days. Yet, it is recommended to consume the salad while fresh.
  • Customize your salad by adding your favorite vegetables, seasoning, and herbs.
  • Enjoy this dish on hot days or anytime of the year.

 

Red Lentil Spinach Pie

Red Lentil Spinach Pie

Aug 22, 2024

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Red Lentil Spinach Pie

Would you try our amazing Red Lentil Spinach Pie, an innovative twist on the classic Mediterranean recipe, such as Greek Spanakopita or Turkish Börek? Our wholesome and delicious pie brings together the rich, earthy taste of red lentils and the vibrant, nutritious spinach, creating a dish that’s as healthy as it is delicious. By eliminating flour and extra butter fat, the recipe offers a gluten-free and guilt-free savory pie that is perfect for any meal. You can enjoy it as a snack, or an impressive dish for your family or your guests!

Red lentils are not only a great source of plant-based protein, but they are also rich in fiber, which supports digestive health and helps maintain steady blood sugar levels. Spinach, on the other hand, is packed with vitamins and minerals, such as iron, calcium, and vitamin A, making it a powerhouse of nutrition. The combination of these two superfoods in this pie creates a filling, flavorful, and nourishing dish that is sure to satisfy your taste buds and your nutritional needs.

Whether you’re looking for a healthy lunch option, a savory snack, or a unique dish to bring to a gathering, this Red Lentil Spinach Pie has you covered. It’s easy to prepare, full of flavor, and absolutely delicious!

Ingredients

  • 1 cup (180 g) red lentils
  • 300 g frozen spinach, defrosted
  • 1 medium-sized onion (~60 g)
  • 60 g feta cheese
  • 1 cup (200 g) cottage cheese
  • 2 eggs
  • 5 tbsp olive oil (in total)
  • 1/2 tbsp dried dill or equivalent fresh dill
  • Ground black pepper, to taste
  • 1/2 tsp salt
  • 1/2 tbsp baking powder
  • 1 tbsp sesame seeds and 1 tbsp nigella seeds (optional, for garnish)

Directions

  1. Soak the red lentils overnight in the fridge.
  2. The next day, rinse thoroughly under running water and make sure you strain really well. Set aside.
  3. Squeeze out excess water from the defrosted spinach, then transfer to a bowl.
  4. Add chopped onion, feta cheese, olive oil, dill, and ground black pepper to the spinach. Stir well to combine and set aside in the fridge.
  5. Transfer strained lentils to a blender. Add cottage cheese, eggs, olive oil, salt, and black pepper. Blend until smooth, then add baking powder and briefly blend to incorporate into the batter.
  6. Line a 20 cm x 20 cm square pan with parchment paper. Pour 2/3 of the lentil batter into the pan and distribute evenly.
  7. Spread spinach mixture over the lentil layer, creating an even layer with a fork.
  8. Top with the remaining 1/3 of lentil batter, ensuring it covers the spinach layer.
  9. Optionally, sprinkle the top with seeds of your choice for garnish.
  10. Bake in a preheated oven at 365°F (185°C) for 45 minutes, or until golden brown.
  11. Once baked, lift the pie out of the pan. Allow to cool slightly before cutting and serving.

Prep Time: Overnight Soaking, 30 minutes Prep
Baking Time: 45 minutes
Servings: 9

Nutritional Information
Per 1 Serving:

  • Energy: 208 calories
  • Protein: 10.94 g
  • Fat: 11.64 g
  • Carbohydrates: 16.58 g
  • Fiber: 3.3 g

Storage and Recommendations

  • Store leftover red lentil spinach pie in an airtight container in the fridge for up to 1 week or in the freezer for up to 3 months.
  • Enjoy this savory pie as a satisfying snack, light meal, or as part of a Mediterranean-inspired menu.
Zucchini Savory Muffins

Zucchini Savory Muffins

Aug 22, 2024

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Zucchini Savory Muffins

With their tender texture and savory taste, these Zucchini and Carrot Muffins are sure to become a favorite in your household for both kids and adults alike! Whether enjoyed for breakfast, lunch, or dinner, they offer a wholesome and delicious way to incorporate more vegetables into your diet. These muffins are not only packed with the goodness of zucchini and carrots but also contain fresh thyme and ricotta cheese, making them flavorful and nutritious.

Zucchini is low in calories but rich in essential nutrients like vitamin C, potassium, and antioxidants, all of which contribute to better heart health and immune function. Carrots add a delightful sweetness to these muffins and are an excellent source of beta-carotene, which is vital for maintaining healthy skin and vision. Combined with the protein-rich eggs and creamy ricotta, these muffins are a great way to start your day or enjoy as a snack.

Try them with the suggested avocado sauce or experiment with your own favorite dipping options for an added layer of flavor. These muffins are also a great option to prepare ahead of time, making them a convenient and healthy choice for busy mornings or quick meals.

Ingredients

  • 1 large zucchini (~335 g)
  • 1 large carrot (~125 g)
  • 1 green onion (~25 g)
  • 3 eggs
  • 100 g ricotta cheese
  • 2 tbsp olive oil
  • 4 or 5 stems of fresh thyme
  • 1/2 tsp salt
  • Black pepper to taste

Directions

  1. Clean and shred the large zucchini and carrot into a large bowl. Add salt, mix well, and let sit for 10 minutes.
  2. Meanwhile, chop the green onion and separate egg yolks from whites of three eggs. Whisk egg whites until stiff peaks form, then set aside.
  3. After 10 minutes, squeeze out excess water from shredded veggies and transfer to a mixing bowl.
  4. To the shredded veggies, add chopped green onion, egg yolks, fresh thyme, olive oil, ricotta cheese, and black pepper. Thoroughly combine.
  5. Gradually fold in whipped egg whites until fully incorporated.
  6. Pour equal portions of mixture into muffin cups and bake in a preheated oven at 365°F (185°C) for approximately 35 minutes or until golden brown.
  7. Remove muffins from cups immediately to prevent moisture.
  8. Serve warm or cold with preferred dipping sauce, such as freshly made avocado sauce.

Prep Time: 30 minutes
Baking Time: 35 minutes
Servings: 10

Nutritional Information
Per 1 Serving:

  • Energy: 76 calories
  • Protein: 4.08 g
  • Fat: 5.6 g
  • Carbohydrates: 2.96 g
  • Fiber: 0.8 g

Storage and Recommendations

  • Store leftover muffins in an airtight container in the refrigerator for up to 5 days. Reheat briefly in the oven or microwave before serving for best taste and texture.
  • Enjoy these zucchini and carrot muffins as a nutritious breakfast, snack, or side dish alongside soups and salads.
Mushroom Omelet

Mushroom Omelet

Aug 22, 2024

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Mushroom Omelet

If you’ve ever found yourself scrambling for a quick, healthy, and satisfying meal, then this Mushroom Omelet is about to become your new go-to recipe. Not only is it incredibly easy to whip up, but it’s also packed with flavor and nutrients that will keep you energized throughout the day. Mushrooms bring a rich, earthy taste to this dish, perfectly complemented by fresh herbs and the delicate creaminess of eggs. Whether you’re making this for breakfast, lunch, or dinner, it’s a dish that never disappoints.

Now, let’s talk about why mushrooms should be a regular part of your diet. Mushrooms are often overlooked, but they are a powerhouse of nutrition. These little fungi are rich in antioxidants, particularly selenium, which is crucial for maintaining a healthy immune system. Selenium helps to protect your body’s cells from damage, reducing inflammation and boosting overall health. Additionally, mushrooms are one of the few natural sources of vitamin D, especially when they’ve been exposed to sunlight. Vitamin D is essential for bone health, aiding in calcium absorption and maintaining proper bone density.

Mushrooms are also low in calories and fat, making them an excellent addition to any diet, especially if you’re watching your weight. They provide a good amount of potassium, which helps regulate blood pressure and supports heart health.

Including mushrooms in your meals can also contribute to lower cholesterol levels, thanks to their high fiber content. In short, mushrooms are a nutritional goldmine, and this omelet is a delicious way to enjoy all the benefits they have to offer.

Ingredients

  • 4 large eggs
  • 240 g mushrooms
  • 80 g onion
  • 25 g parsley
  • 2 tbsp olive oil, plus 1 tbsp before adding the eggs, if desired
  • 1/2 tsp salt
  • Black pepper to taste
  • 1 large garlic clove (~4 g)

Directions

  1. Begin by preparing the ingredients. Slice the cleaned mushrooms, chop the onion, and parsley for added freshness and flavor.
  2. Heat olive oil in a saucepan or pan over medium-high heat. Add the chopped onion and sauté until soft and slightly browned.
  3. Add sliced mushrooms into the pan along with salt and black pepper. Continue sautéing under medium heat until the mushrooms are tender and slightly browned.
  4. Add the minced garlic to the pan and sauté until all the liquid from the mushrooms evaporates, and the mushrooms develop a rich brown color.
  5. Reduce heat to low, add parsley, and a bit of olive oil if desired. Stir to combine.
  6. Beat the eggs in a bowl and pour over the mushroom mixture. Use a spatula to evenly distribute the eggs over the mushrooms.
  7. Cover the pan and let the omelet cook over low heat for 5 to 7 minutes or until the top is set and cooked through.
  8. Once cooked, transfer the mushroom omelet onto a serving plate.

Prep Time: 15 minutes
Cooking Time: 20 minutes (Pan Cooking)
Servings: 4

Nutritional Information
Per 1 Serving:

  • Energy: 186 calories
  • Protein: 8.6 g
  • Fat: 15.16 g
  • Carbohydrates: 4.91 g
  • Fiber: 1.2 g

Storage and Recommendations

  • Store any leftover omelet in an airtight container in the refrigerator for up to 3 days.
  • Serve this mushroom omelet with a side salad or whole-grain toast for a complete meal.
  • For a twist, add cheese or other vegetables like bell peppers or spinach to the egg mixture.
Baked Sweet Potato

Baked Sweet Potato

Aug 22, 2024

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Baked Sweet Potato

With its harmonious blend of flavors and textures, these baked sliced sweet potatoes offer a unique culinary experience that combines the wholesome goodness of sweet potatoes with the comforting flavors of pizza. Sweet potatoes are an excellent source of vitamins A and C, potassium, and dietary fiber, making them not only delicious but also highly nutritious. These root vegetables are known for their antioxidant properties and ability to support healthy immune function, eye health, and digestion.

Incorporating sweet potatoes into your regular diet is a great way to boost your intake of essential nutrients while enjoying their natural sweetness and versatility in various dishes. With a crispy exterior and a soft, tender interior, these baked sweet potato slices are a perfect side dish to enjoy all year long!

Whether you’re looking for a healthy alternative to traditional potato dishes or a flavorful addition to your meal, these baked sweet potato slices are sure to satisfy.

Ingredients

  • 700 g raw sweet potatoes (approximately 550 g after skin and ends removed)
  • 3 tbsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp paprika
  • 1 tsp pizza seasoning
  • 60 g Parmesan cheese or other cheese of your choice for topping

Directions

  1. Preheat the oven to 400°F (200°C).
  2. Wash and pat dry the sweet potatoes, then slice them into 1.5 cm thick slices.
  3. In a bowl, combine the olive oil, salt, paprika, and pizza seasoning. Stir well to ensure all the flavors are evenly distributed.
  4. Brush both sides of each sweet potato slice with the seasoned olive oil mixture and transfer onto a baking pan lined with parchment paper.
  5. Bake the sweet potato slices in the preheated oven for 20 minutes, allowing them to become tender and slightly crispy.
  6. After baking, remove the sweet potato slices from the oven and generously cover with Parmesan cheese or your preferred cheese.
  7. Switch the oven setting to broil and let it work for a maximum of 2 minutes, or just until the cheese is melted and bubbly to your liking.
  8. Serve the slices while still warm, as a delightful side dish that boasts the soft texture of baked sweet potatoes and the savory taste reminiscent of a classic pizza.

Prep Time

  • 20 minutes

Baking Time

  • 25 minutes

Servings

  • 12 slices

Nutritional Information (Per 1 Slice)

  • Energy: 91 calories
  • Protein: 2.17 g
  • Fat: 4.8 g
  • Carbohydrates: 10.11 g
  • Fiber: 1.4 g

Notes

  • Store any leftover sweet potato slices in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or a toaster oven to regain crispiness.
  • These sweet potato slices are a versatile side dish that pairs well with a variety of main courses.