Tuna Spring Roll

Tuna Spring Roll

Aug 19, 2024

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Tuna Spring Roll

Whether you’re on a weight loss journey or seeking filling, healthy, and low-calorie recipe ideas, these seasoned canned tuna and veggie spring rolls are the perfect inspiration. These rolls are not only light and satisfying but also packed with protein and essential nutrients, making them ideal for a healthy lunch or dinner.

Tuna is the star ingredient in these spring rolls, providing a rich source of lean protein, omega-3 fatty acids, and vital vitamins and minerals such as vitamin D and selenium. Choosing water-packed canned tuna keeps the calorie count low, making it an excellent option for those looking to maintain a balanced diet while enjoying delicious meals. Paired with fresh vegetables and wrapped in rice paper, these spring rolls are a perfect combination of flavor and nutrition.

These spring rolls are versatile and can be enjoyed as a light meal or snack, especially during the warmer months of spring and summer. They’re not only delicious but also easy to customize with your favorite vegetables and seasonings.

These Tuna Spring Rolls are a delicious and healthy way to enjoy a light meal packed with protein and fresh vegetables. Perfect for spring and summer, they are sure to become a favorite in your meal rotation!

Ingredients

For the Tuna Part:

  • 2 canned tuna (drained, 240 g) in water
  • ¼ cup 14% fat sour cream
  • 1 tbsp. olive oil
  • 35 g pickles
  • ¼ tsp. salt
  • ¼ tsp. garlic powder
  • ¼ tsp. onion powder
  • ½ tsp. Tabasco sauce
  • Black pepper to taste

For the Rolls Part:

  • 6 Vietnamese rice papers
  • 100 g red and orange pepper
  • 12 leaves or 105 g lettuce
  • 50 g sliced carrots
  • 40 g green onion

For the Dipping Sauce:

  • ⅓ cup water
  • 2 tbsp. fish sauce
  • 2 tbsp. rice vinegar
  • 1 tbsp. maple syrup
  • 30 g shredded carrots
  • 1 minced garlic clove
  • ½ tsp. chili flakes

Directions

  1. In a bowl, combine drained canned tuna, sour cream, olive oil, diced pickles, garlic powder, onion powder, Tabasco sauce, salt, and black pepper. Mix well and set aside.
  2. Thinly slice carrots, onion, and orange pepper. Clean and drain lettuce leaves.
  3. In a small bowl, mix water, fish sauce, rice vinegar, maple syrup, shredded carrots, minced garlic clove, and chili flakes. Set the dipping sauce aside to infuse the flavors.
  4. Dip one spring roll rice paper into a large bowl of cold water to soften. Lay the softened wrap onto a working board. Add ingredients in layers: orange pepper or carrot slices, lettuce leaves, tuna mixture, and slices of carrot, pepper, and onion. Fold the sides of the wrap and roll it to create the typical spring roll shape. Repeat until all the mixture is used.
  5. Let the spring rolls rest in the fridge for about half an hour to allow the flavors to meld together.
  6. Serve with the homemade dipping sauce.

Prep Time and Servings

  • Makes: 6 Servings
  • Prep Time: 30 minutes

Nutritional Information (Per 1 Serving)

  • Energy: 100 calories
  • Protein: 9.16 g
  • Fat: 3.99 g
  • Carbohydrates: 7.57 g
  • Fiber: 1 g

Storage and Recommendations

  • Serve the spring rolls fresh for optimal flavor and texture or store them for up to 1 day.
  • Customize the fillings according to your preferences.
  • Ensure you select a canned tuna brand that guarantees a product from wild and healthy tuna species to avoid higher levels of mercury.

 

Spinach Pie

Spinach Pie

Aug 19, 2024

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Spinach Pie

Indulge in the delightful flavors of traditional Turkish börek or Greek spanakopita with our adapted Spinach Pie recipe, perfect for any meal of the day. This recipe has been simplified while still capturing the essence of the classic dishes, making it easier and more calorie-conscious. By using thin Chinese spring roll wraps instead of the traditional phyllo dough, we’ve significantly reduced the calorie content while maintaining all the delicious flavors you love.

The hero of this dish is spinach, a powerhouse of nutrition that’s loaded with vitamins, minerals, and antioxidants. Spinach is rich in iron, calcium, and vitamins A, C, and K, making it an excellent choice for supporting bone health, boosting your immune system, and improving your vision.

Regular consumption of spinach can also help lower blood pressure and reduce the risk of chronic diseases. Incorporating spinach into your diet is a simple and tasty way to enhance your overall health.

This Spinach Pie, packed with nutritious veggies, feta cheese, and fresh dill, offers a flavorful and healthy twist to your table. Serve it for breakfast, brunch, or dinner, and enjoy a dish that’s as satisfying as it is good for you.

Ingredients

  • 300 g fresh spinach
  • 60 g green onion
  • 40 g fresh dill
  • 200 g feta cheese
  • 10 spring roll wraps
  • 1 egg
  • 1/2 cup plain yogurt
  • 3 tbsp. olive oil
  • 1/2 tsp. salt
  • Black pepper to taste

Directions

  1. Wash and chop fresh spinach, green onion, and fresh dill.
  2. In a mixing bowl, combine chopped spinach, green onion, dill, feta cheese, olive oil, salt, and black pepper. Stir until well combined and set aside.
  3. In a separate bowl, mix the egg and plain yogurt. Beat until well mixed.
  4. Brush a square baking pan with butter.
  5. Take one spring roll wrap and brush it with the egg yogurt mixture.
  6. Place two brushed spring roll wraps in the bottom of the baking pan.
  7. Spread a portion of the spinach mixture over the spring roll wraps.
  8. Repeat the layers, alternating between spring roll wraps and spinach mixture, until all the spinach is used.
  9. Cover the top tightly with three superposed spring roll wraps. Brush the top generously with the egg and yogurt mixture.
  10. Bake in a preheated oven at 265°F (130°C) for 45 minutes or until golden brown.
  11. Let the pie rest for a bit before cutting it into square-sized pieces.
  12. Serve while still warm and enjoy the flavorful and nutritious börek or spanakopita.

Prep Time and Servings

  • Makes: 6 Servings
  • Prep Time: 40 minutes
  • Baking Time: 45 minutes

Nutritional Information (Per 1 Serving)

  • Energy: 267 calories
  • Protein: 11.55 g
  • Fat: 16.86 g
  • Carbohydrates: 18.77 g
  • Fiber: 2.5 g

Storage and Recommendations

  • Store leftover pie in an airtight container in the refrigerator for up to 3 days. Reheat in the oven before serving.
  • Serve the pie as a delicious main dish or side for any meal.
Cruciferous Muffins

Cruciferous Muffins

Aug 19, 2024

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Cruciferous Muffins

Cruciferous vegetables, hailed as superfoods for their exceptional health benefits, are low in calories yet packed with essential nutrients. These vegetables, which include cauliflower, broccoli, and Brussels sprouts, are renowned for their ability to support overall health and well-being. In this recipe, we combine these powerhouse veggies to create savory muffins that are as nutritious as they are delicious.

Cauliflower, broccoli, and Brussels sprouts belong to the cruciferous vegetable family, known for their high content of vitamins, minerals, and antioxidants. These vegetables are particularly rich in vitamin C, vitamin K, and folate, all of which play vital roles in supporting immune function, bone health, and cell growth. Additionally, cruciferous vegetables contain unique compounds called glucosinolates, which have been shown to have cancer-protective properties by helping to eliminate toxins from the body.

By grating these vegetables into a rice-like texture and combining them with cottage cheese and eggs, this recipe transforms simple ingredients into a hearty, protein-rich meal. Cottage cheese adds a creamy texture and boosts the protein content, making these muffins a satisfying and balanced option for any time of day. The inclusion of fresh thyme and green onions enhances the flavor, while olive oil adds healthy fats that aid in the absorption of fat-soluble vitamins.

These muffins offer a delightful and nutritious way to enjoy the benefits of cruciferous vegetables. Whether you’re looking for a nutritious breakfast, a snack on the go, or a savory side dish, these muffins are sure to become a favorite in your kitchen.

Ingredients

  • 300 g cauliflower florets
  • 150 g broccoli florets
  • 150 g Brussels sprouts
  • 40 g green onion
  • 5 or 6 stalks (5 g) of fresh thyme (or preferred herbs)
  • 4 eggs
  • 1 cup (250 g) cottage cheese (or any soft cheese)
  • 4 tbsp. olive oil
  • 1 tsp. salt
  • Black pepper to taste
  • ½ tsp. mustard seeds (optional)
  • ½ tsp. coconut oil (or any oil) to brush the muffin cups

Directions

  1. Clean the cauliflower, broccoli, and Brussels sprouts, and cut them into small florets.
  2. Grate the cauliflower, broccoli, and Brussels sprouts to a rice-like texture using a food processor or hand grater.
  3. Finely chop the green onions and fresh thyme leaves.
  4. Crack the eggs into a bowl and beat them lightly.
  5. In a large mixing bowl, combine the grated vegetables, chopped green onions, and thyme leaves.
  6. Add the beaten eggs, cottage cheese, olive oil, salt, black pepper, and optional mustard seeds.
  7. Mix all ingredients until well combined.
  8. Preheat the oven to 385°F (196°C). Grease the muffin cups with oil.
  9. Scoop the vegetable mixture into the prepared muffin cups, filling each cup evenly.
  10. Place the muffin tin in the preheated oven and bake for approximately 40 minutes or until the muffins are golden brown and set.
  11. Remove the muffins from the oven and allow them to cool slightly. Serve with your favorite dips and salads.

Prep Time, Baking Information, and Servings

  • Servings: 10 muffins
  • Prep Time: 30 minutes
  • Baking Time: 40 minutes

Nutritional Information (Per 1 Muffin)

  • Energy: 116 calories
  • Protein: 6.77 g
  • Fat: 8.12 g
  • Carbohydrates: 5.05 g
  • Fiber: 1.7 g

Notes & Storage

  • Store leftover muffins in an airtight container in the refrigerator for 1 week.
  • Enjoy these vegetable muffins as a nutritious breakfast, snack, or side dish. Pair with a salad or soup for a wholesome meal.
Easy Poached Egg

Easy Poached Egg

Aug 18, 2024

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Easy Poached Egg

There’s something truly special about a perfectly poached egg. Whether you’re adding it to your avocado toast, serving it on a bed of greens, or simply enjoying it on its own, a poached egg can elevate any meal with its silky, runny yolk and tender whites.

Mastering the art of poaching eggs doesn’t have to be complicated. With this simple technique, you’ll be whipping up restaurant-quality poached eggs in no time. It’s all about the right method and a little bit of patience, and soon enough, you’ll be impressing yourself (and maybe a few guests) with your poaching skills!

Let’s get started on making the perfect poached egg that’s sure to add a touch of elegance to your breakfast or brunch.

Ingredients

  • 1 egg (or more, as desired)
  • Salt and chili powder to taste (or your preferred seasoning)

Directions

  1. Select a small non-stick pan suitable for poaching eggs.
  2. Pour hot water into the pan, adding 1 tablespoon of white vinegar to help coagulate the egg whites. Place a stainless steel biscuit cutter in the center of the pan. If poaching multiple eggs, use additional biscuit cutters.
  3. Crack one egg into the center of each biscuit cutter. Ensure the yolk remains intact and centered.
  4. Cover the pan with a lid to trap the heat and steam.
  5. Allow the eggs to simmer over medium heat for no more than 2 minutes. This duration may vary slightly based on desired egg consistency.
  6. Using a slotted spoon, carefully remove the poached eggs from the pan. Ensure excess water drains away.
  7. Season the eggs with salt, chili powder, or preferred seasoning according to taste.

Serving Information

  • Servings: 3 Eggs
  • Prep Time: 20 minutes
  • Time in the Fridge: 1 hour

Nutritional Information (Per Serving)

  • Energy: 72 calories
  • Protein: 6.28 g
  • Fat: 4.76 g
  • Carbohydrates: 0.36 g
  • Fiber: 0 g

Storage and Recommendations

  • Poached eggs are best enjoyed immediately after cooking. Avoid storing them as they can lose their texture and flavor.
  • Serve poached eggs atop toasted bread, alongside avocado toast, or as a protein-rich addition to salads.
Homemade Sandwiches

Homemade Sandwiches

Aug 18, 2024

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Homemade Sandwiches

There’s something truly satisfying about crafting your own sandwich from scratch, isn’t there? Whether it’s the thrill of combining your favorite flavors or the simple joy of biting into something you made with your own hands, sandwiches have a way of bringing comfort and delight in every bite.

In this recipe, we’re going to take your sandwich game to the next level by using homemade buns and spreads that we’ve prepared in our previous recipes. The beauty of sandwich making lies in its versatility, you can mix and match ingredients to suit your taste buds and make each sandwich truly your own.

So, let’s dive into the delicious world of homemade sandwiches. We’ll guide you through the steps to create three mouthwatering options: a savory Chicken Sandwich, a fresh and tangy Salmon Sandwich, and a rich and flavorful Cheese Sandwich. Each one is bursting with flavor and freshness, perfect for any meal of the day.

Let’s start cooking!

Ingredients

For the Chicken Sandwich:

  • 200 g roasted and sliced chicken breast
  • 20 g onion, finely chopped
  • 25 g pickles, sliced
  • 2 tsp. homemade tahini sauce
  • Salt and black pepper to taste
  • 1 homemade bun (or store-bought)
  • 1 ½ tsp. dried tomato spread
  • 2 or 3 salad leaves

For the Salmon Sandwich:

  • 1 homemade bun (or store-bought)
  • 50 g smoked salmon
  • 1 ½ tsp. feta cheese spread
  • 4 or 5 thin onion slices
  • Handful of capers (8 – 10)

For the Cheese Sandwich:

  • 1 homemade bun (or store-bought)
  • 3 slices smoked Gouda cheese (60 g) or other cheese of your choice
  • 1 ½ tsp. black olive spread

Directions

Chicken Sandwich:

  1. Place the roasted and sliced chicken breast in a bowl, add finely chopped onion, sliced pickles, homemade tahini sauce, salt, and pepper. Mix well.
  2. Slice the homemade bun horizontally. Spread dried tomato spread on one side.
  3. Layer salad leaves on the bottom bun, followed by the prepared chicken mixture.
  4. Cover with the top bun and serve.

Salmon Sandwich:

  1. Spread feta cheese spread on the bottom half of the homemade bun and lay smoked salmon over it.
  2. Arrange thin onion slices and capers on top.
  3. Place the top bun over the fillings and serve.

Cheese Sandwich:

  1. Spread black olive spread over the bottom half of the homemade bun and lay the Gouda cheese slices on top of it.
  2. Place the top bun over the fillings and serve.

Serving Information

  • Servings: 3 Sandwiches
  • Prep Time: 3 x 15 minutes

Nutritional Information

  • Note: Nutritional information for the sandwiches can vary. We encourage you to calculate it for each sandwich based on the specific ingredients you use.

Storage and Recommendations

  • Store in the refrigerator for up to 3 days.
  • Experiment with different combinations and toppings to suit your taste preferences.