Sardine Salad

Sardine Salad

Aug 22, 2024

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Sardine Salad

Bursting with fresh vegetables and the wholesome goodness of canned sardines, this Mediterranean-inspired Sardine Salad is a delicious and nutrient-packed meal that’s perfect for any time of the day. Sardines are often overlooked, but they are a powerhouse of nutrition, offering a rich source of protein, omega-3 fatty acids, vitamins, and minerals. These small fish are particularly high in calcium and vitamin D, both of which are essential for bone health. Omega-3 fatty acids are known for their anti-inflammatory properties and heart health benefits, making sardines a smart choice for those looking to boost their overall well-being.

Canned sardines are not only affordable but also incredibly versatile. They pair beautifully with the crisp freshness of vegetables, creating a salad that’s both satisfying and healthy. This recipe transforms simple ingredients into a flavorful dish that can be served as a light lunch or dinner. The addition of homemade taco shells made from your choice of tortillas adds a delightful crunch and makes this salad even more enjoyable.

Whether you’re looking to improve your heart health, boost your intake of omega-3s, or simply enjoy a tasty and nutritious meal, this Sardine Salad has you covered. It’s a quick and easy way to incorporate more nutrient-dense foods into your diet without sacrificing flavor.

Ingredients

  • 4 tortillas of your choice (we used our homemade gluten-free tortillas made from mung beans)
  • 1 can of sardines in oil
  • 270 g tomato
  • 65 g onion
  • 90 g cucumber
  • 40 g red pepper
  • 40 g yellow pepper
  • 1/2 tsp salt
  • Ground pepper to taste
  • 1 tbsp apple cider vinegar
  • 2 tbsp oil from the canned sardines

Directions

  1. Preheat your oven to 350°F (175°C).
  2. Take the small-sized tortilla circles and place each one between two upside-down muffin cups on a baking tray. This will help shape them into taco shells.
  3. Bake the tortilla shells in the preheated oven for 10 to 15 minutes or until they become crispy and golden brown. Once done, set them aside to cool.
  4. In a mixing bowl, combine the diced tomato, onion, cucumber, red pepper, and yellow pepper.
  5. Season the diced vegetables with salt, ground pepper, apple cider vinegar, and the oil from the canned sardines. Stir well to ensure all the ingredients are evenly coated.
  6. Fill each crispy taco shell with a generous portion of the mixed salad.
  7. Top each salad-filled taco shell with a flavorful canned sardine.
  8. Arrange the prepared tacos on a serving plate and serve immediately to enjoy the fresh flavors and nutritional benefits.

Prep Time: 20 minutes
Baking Time: 15 minutes
Servings: 4

Nutritional Information
Per 1 Serving:

  • Energy: 111 calories
  • Protein: 8.37 g
  • Fat: 3.24 g
  • Carbohydrates: 13.11 g
  • Fiber: 2.2 g

Storage and Recommendations

  • The salad mixture can be stored in an airtight container in the refrigerator for up to 2 days. However, it’s best enjoyed fresh to maintain the crispness of the vegetables.
  • If you enjoy a bit of heat, add some diced jalapeños or a pinch of red pepper flakes to the salad mixture.
Carrot Walnut Salad

Carrot Walnut Salad

Aug 20, 2024

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Carrot Walnut Salad

If you’re looking for a salad that’s both nutritious and bursting with flavor, you’ve come to the right place. This Carrot & Walnut Salad combines the natural sweetness of carrots with the crunch of walnuts and the tangy burst of citrus from freshly squeezed orange juice. Not only is this salad a joy to eat, but it’s also packed with nutrients that are fantastic for your health.

Carrots, the star of this dish, are a powerhouse of beta-carotene, which your body converts into vitamin A, essential for maintaining good vision, a strong immune system, and glowing skin. Walnuts, on the other hand, are loaded with heart-healthy fats, protein, and antioxidants that can help reduce inflammation and promote brain health. When you bring these ingredients together, you have a salad that’s not just delicious but also a great way to support your overall well-being. Add this salad to your regular diet for a tasty boost of essential nutrients!

This recipe makes a deliciously fresh and crunchy salad that’s perfect as a side dish or a light main course. Enjoy the vibrant flavors and the health benefits with every bite!

Ingredients

  • 400 g raw and shredded carrots
  • ⅓ cup or 50 g dried raisins
  • 60 g sliced green onion
  • 1 orange (we’ll use the juice to hydrate the raisins and add to the vinaigrette)
  • ⅓ cup or 35 g raw walnuts
  • 2 tbsp. olive oil
  • 2 tbsp. apple cider vinegar
  • 3 tbsp. orange juice
  • ½ tsp. salt
  • Black pepper to taste

Directions

  1. Start by juicing an orange. Take the juice and add it to the raisins to hydrate them. Let sit while you start shredding the carrots using a hand grater or food processor and chopping the green onion. Chop the walnuts into large chunks and set aside.
  2. In a large mixing bowl, add shredded carrots, chopped onion, and the drained raisins (from the orange juice). Stir well to combine all the ingredients.
  3. Prepare the vinaigrette by adding olive oil, apple cider vinegar, the orange juice from the raisins, salt, and black pepper to a jar. Mix well to combine.
  4. Pour the vinaigrette on top of the salad mixture and mix well to combine all the ingredients.
  5. Place the salad into a serving plate, garnish with walnut chunks, and enjoy fresh.

Prep Time

  • 30 minutes

Nutrition (Per 1 Serving)

  • Energy: 302 calories
  • Protein: 4.16 g
  • Fat: 12.83 g
  • Carbohydrates: 25.61 g
  • Fiber: 4.8 g

Storage and Notes

  • It’s best to enjoy your carrot salad while still fresh. If you have leftovers, store them in an airtight container in the fridge for up to 2 days.
  • Customize the salad by adding other ingredients like dried cranberries or seeds for added flavor and texture!

 

Zucchini Cheese Bites

Zucchini Cheese Bites

Aug 20, 2024

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Zucchini Cheese Bites

If you’re looking for a tasty way to get more vegetables into your diet, these Zucchini Cheese Bites are the perfect solution! These bites are not only easy to make but also a delightful treat that even the pickiest eaters will enjoy. The combination of zucchini and cheese creates a light yet flavorful snack or side dish that pairs well with almost anything.

Zucchini is the star of this recipe, and it’s a nutritional powerhouse. Low in calories but high in essential vitamins and minerals, zucchini is an excellent source of vitamin C, potassium, and antioxidants. It’s also a good source of dietary fiber, which promotes healthy digestion and can help keep you feeling full longer. The inclusion of cheese adds a touch of richness and protein, making these bites satisfying as well as nutritious.

These Zucchini Cheese Bites offer a crispy edge with a gooey, cheesy center, making them a perfect alternative to traditional calorie-dense snacks like chips or pizza. Whether you serve them as an appetizer, a side dish, or a snack, they’re sure to be a hit with everyone at the table.

So, let’s get started and bring some nutritious deliciousness to your kitchen!

Ingredients:

  • 450 g zucchini
  • 2 egg yolks
  • 30 g shredded cheddar cheese (or preferred cheese)
  • 5 or 6 fresh thyme stems
  • Black pepper to taste

Directions:

  1. Using a hand grater or a food processor, shred the zucchini.
  2. Add a pinch of salt (~⅛ tsp.) to the shredded zucchini, massage for a minute, and gently squeeze out any excess moisture.
  3. In a mixing bowl, combine shredded zucchini, egg yolks, shredded cheddar cheese, fresh thyme leaves, and freshly ground black pepper. Mix well until all ingredients are evenly incorporated.
  4. Place egg rings (or pancake molds) on a baking sheet lined with parchment paper. Spoon the zucchini mixture into the rings, filling them about halfway, and press down gently to compact the mixture.
  5. Bake in a preheated oven at 365°F (185°C) for 30 minutes or until they turn golden brown.
  6. Remove the zucchini cheese bites from the oven and let them cool for a few minutes.
  7. Serve the zucchini cheese bites with your favorite sauce or spread on the side.

Prep Time, Baking Information, and Servings:

  • Prep Time: 30 minutes
  • Baking Time: 30 minutes
  • Servings: 9

Nutritional Information (Per Serving):

  • Energy: 48 calories
  • Protein: 2.81 g
  • Fat: 3.42 g
  • Carbohydrates: 1.78 g
  • Fiber: 0.5 g

Storage and Particular Recommendations:

  • Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat before serving.
  • Enjoy the zucchini cheese bites fresh and warm from the oven for the best taste and texture. You might find them even better than pizza!

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.

 

Avocado Salad

Avocado Salad

Aug 19, 2024

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Avocado Salad

This Avocado Salad is a true celebration of fresh and wholesome ingredients. With its vibrant mix of colors and textures, this salad brings together the crispness of cucumber, tomato, and bell peppers, the creaminess of avocado, the saltiness of feta cheese, and the nuttiness of roasted sunflower seeds to create a perfect balance of flavors. Not only is it visually appealing, but it’s also packed with nutrients, making it a delicious and healthy choice for any meal.

Avocado is the star ingredient in this salad, known for its rich content of healthy monounsaturated fats, fiber, and an array of essential vitamins and minerals, including potassium and vitamins E, K, and C. Regular consumption of avocados can help improve heart health, support healthy skin, and enhance nutrient absorption. Paired with a variety of fresh vegetables and a tangy vinaigrette, this salad is both satisfying and nourishing.

Whether you’re looking for a light and nutritious meal or a refreshing side dish for any occasion, this Avocado Salad is a versatile recipe that allows you to customize it according to your taste preferences.

This Avocado Salad is not just a treat for your taste buds but also a powerhouse of nutrition. Whether you’re serving it as a main dish or a side, it’s sure to add a burst of flavor and color to your table! ​

Ingredients

Salad Part:

  • 150 g cucumber
  • 100 g tomato
  • 70 g red pepper (or other you prefer)
  • 70 g yellow pepper (or other you prefer)
  • 40 g green onion
  • 2 medium-sized avocados (230 g for both with skin and seed)
  • 100 g feta cheese
  • ¼ cup (25 g) roasted sunflower seeds

For the Vinaigrette:

  • 2 tbsp. extra virgin olive oil
  • 2 tbsp. apple cider vinegar
  • Juice of half a lemon
  • ½ tsp. salt
  • Black pepper to taste
  • 6 or 7 fresh thyme stems

Directions

  1. Chop (cucumber, tomato) or dice (onion, red and yellow pepper, and avocado) the veggies and cut feta cheese into small pieces.
  2. In a small bowl, mix extra virgin olive oil, apple cider vinegar, lemon juice, fresh thyme, salt, and pepper. Stir until well combined.
  3. In a large mixing bowl, add all chopped/diced veggies and feta cheese. Pour the prepared vinaigrette over the salad ingredients.
  4. Using a spoon or salad tongs, gently toss the salad until all ingredients are well coated with the vinaigrette and evenly distributed.
  5. Transfer the salad to a serving plate. Top with diced avocado and roasted sunflower seeds.
  6. Serve fresh.

Prep Time and Servings

  • Makes: 4 Servings
  • Prep Time: 30 minutes

Nutritional Information (Per 1 Serving)

  • Energy: 281 calories
  • Protein: 7.05 g
  • Fat: 23.96 g
  • Carbohydrates: 12.85 g
  • Fiber: 5.5 g

Storage and Recommendations

  • Serve the salad fresh for optimal flavor and texture.
  • Enjoy this delightful salad as a light and nutritious meal or a refreshing side dish for any occasion!