Beans Salad

Beans Salad

Aug 17, 2024

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Beans Salad

Welcome back to another delightful and nutritious recipe that will not only satisfy your taste buds but also fuel your body with essential nutrients. Today, we’re diving into the world of legumes with our Protein-Packed Beans Salad. This salad is a vibrant medley of colors, flavors, and textures, featuring the best of the Mediterranean diet.

Legumes, particularly beans, chickpeas, and lentils, are the stars of this dish. These tiny powerhouses are packed with plant-based protein, fiber, and an array of vitamins and minerals. Incorporating legumes into your regular diet can significantly boost your health. They are excellent for maintaining a healthy heart, supporting digestive health, and keeping your blood sugar levels stable. Plus, they are incredibly versatile and can be a great substitute for meat, especially if you’re looking to add more plant-based meals to your diet.

This Beans Salad is not just a side dish; it’s a complete meal. Whether you’re looking to improve your diet, boost your energy, or simply enjoy a fresh and tasty meal, this salad has got you covered. And the best part? It’s so easy to make!

Let’s get started.

Ingredients

For the Salad:

  • 1 cup cooked chickpeas
  • 1 cup cooked green lentils
  • 1 cup cooked red beans
  • 190 g fresh tomato
  • 150 g red and/or green pepper
  • 150 g cucumber
  • 120 g fresh apple
  • 30 g green onion
  • 50 g parsley
  • 1 medium-sized avocado

For the Vinaigrette:

  • 4 tbsp. olive oil
  • Juice of one lemon
  • 4 tbsp. apple cider vinegar
  • 1 tsp. salt
  • Black pepper to taste

Directions

  1. Clean and chop the tomato, cucumber, red or green pepper, apple, onion, and parsley into small pieces.
  2. If not using canned legumes, cook your choice of legumes (beans, lentils, chickpeas) according to package instructions. Drain and rinse if using canned legumes.
  3. In a large mixing bowl, combine the cooked legumes and chopped vegetables.
  4. In a separate bowl, prepare the vinaigrette by mixing olive oil, lemon juice, apple cider vinegar, salt, and black pepper. Stir well to combine.
  5. Pour the vinaigrette over the mixed legumes and vegetables. Stir gently to ensure even distribution of the dressing.
  6. Transfer the salad to a serving plate or bowl.
  7. Slice the avocado and garnish the salad with the avocado slices.
  8. Serve and enjoy your fresh and healthy Protein-Packed Beans Salad!

Nutritional Information (Per Serving)

  • Calories: 194
  • Protein: 7.18 g
  • Fat: 9.2 g
  • Carbohydrates: 22.55 g
  • Fiber: 7.1 g

Serving Information

  • Servings: 8
  • Prep Time: 30 minutes

    Storage & Tips

    • Storage: Store leftover salad in an airtight container in the fridge. It’s best to consume it within 2-3 days for optimal freshness.
    • Tip: Add fresh avocado slices last minute when serving fresh or leftover portions to maintain their creamy texture and vibrant color.
    Tuna Salad

    Tuna Salad

    Aug 17, 2024

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    Tuna Salad

     

    This Moroccan-inspired Tuna and Tomato Salad is a refreshing and nutritious dish that requires minimal effort and ingredients. Perfect for a quick lunch or a light dinner, this salad combines the vibrant flavors of ripe tomatoes, crunchy onions, and the rich, savory taste of tuna. It’s a simple, budget-friendly dish that packs a punch when it comes to nutrition and taste.

    Tuna is an excellent source of lean protein, making it a great choice for maintaining muscle mass and keeping you full longer. It’s also rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation in the body. Paired with the natural sweetness of tomatoes and the sharpness of onions, this salad offers a balanced and satisfying flavor profile. The drizzle of olive oil and lemon juice not only enhances the taste but also adds healthy fats and vitamin C, making this dish not only delicious but also incredibly good for you.

    Whether you’re looking for a quick meal or something to impress at a gathering, this Moroccan Tuna Salad is a go-to recipe that’s sure to become a family favorite. It’s versatile, nutritious, and bursting with Mediterranean flavors that are both satisfying and good for your health.

    Let’s get started on making this vibrant salad!

    Ingredients

    • 400 g ripe tomatoes
    • 70 g onion (white or red)
    • 30 g chili green or red pepper (or sweet pepper)
    • 120 g drained canned tuna (1 can)
    • 2 tbsp. olive oil
    • Juice of half a lemon
    • ½ tsp. salt
    • Black pepper to taste

    Directions

    1. Dice tomatoes, chop onion and chili pepper, and drain the canned tuna.
    2. Combine tomatoes, onion, pepper, and tuna in a bowl.
    3. Drizzle with olive oil, lemon juice, and season with salt and pepper.
    4. Toss gently to combine and refrigerate for 10 minutes.
    5. Serve chilled and enjoy with fresh bread.

    Nutritional Information

    Per 1 Serving:

    • Energy: 149 calories
    • Protein: 9.74 g
    • Fat: 9.7 g
    • Carbohydrates: 7.5 g
    • Fiber: 1.6 g

    Notes

    • Store the leftover salad for 1 day in the fridge.
    • Red onion is best suited for this salad.

    Prep Time and Servings

    • Prep Time: 20 minutes
    • Servings: 3 servings

    Storage and Recommendations

    • Storage: Store any leftover salad in an airtight container in the refrigerator for up to 1 day.
    • Recommendations: Serve this salad with fresh, crusty bread for a complete meal, or pair it with a light soup for a more substantial dinner.
    Spicy Almonds

    Spicy Almonds

    Aug 17, 2024

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    Spicy Almonds

    Get ready to be amazed by the flavors of these Spicy Turmeric Roasted Almonds—a wholesome snack that’s as delicious as it is nutritious. Almonds are already a powerhouse of nutrients, providing a good dose of healthy fats, protein, and fiber. But when you combine them with the anti-inflammatory properties of turmeric and ginger, you’re elevating this snack to a whole new level of health benefits.

    Almonds are an excellent source of vitamin E, magnesium, and antioxidants, all of which contribute to heart health, skin health, and overall well-being. By soaking the almonds before roasting, you help enhance their digestibility and increase nutrient absorption. The addition of turmeric and ginger not only adds a warm, spicy flavor but also packs these almonds with powerful anti-inflammatory and antioxidant properties. Turmeric, especially when paired with black pepper, boosts your body’s ability to absorb curcumin, the active compound in turmeric, which is known for its anti-inflammatory effects. Coconut oil, used in this recipe, is another healthy fat that helps support metabolism and provides a subtle richness to the almonds.

    These roasted almonds are the perfect snack to keep on hand when you need something crunchy, flavorful, and good for you. They’re easy to make and can be stored for days, making them an excellent choice for meal prep or just a healthy treat to enjoy throughout the week.

    Let’s dive into the recipe!

    Ingredients

    • 1 cup of raw almonds (85 g)
    • 6 g fresh ginger
    • 4 g fresh turmeric
    • 1 tbsp. coconut oil
    • ½ tsp. Himalayan salt
    • Pinch of chili powder
    • Black pepper (to activate curcumin)
    • 1 tbsp. maple syrup (used as a glue)

    Directions

    1. Soak almonds for 24 hours before coating and roasting.
    2. Preheat oven to 350°F (175°C) and prepare a baking sheet.
    3. Grate fresh ginger and fresh turmeric. Mix with coconut oil, salt, chili powder, black pepper, and maple syrup.
    4. Toss soaked almonds in the spice mixture until evenly coated.
    5. Spread coated almonds on the baking sheet and roast for 25-35 minutes until golden brown and fragrant.
    6. Let cool completely before storing in an airtight container.

    Nutritional Information

    Per 1 Serving (1 oz; 30 g):

    • Energy: 225 calories
    • Protein: 6.12 g
    • Fat: 18.73 g
    • Carbohydrates: 11.47 g
    • Fiber: 3.8 g

    Notes

    • Coconut oil, turmeric, and ginger are known to have anti-inflammatory properties.
    • These crunchy and flavorful almonds can help combat inflammation and promote overall well-being.

    Prep Time and Servings

    • Prep Time: 20 minutes (plus 24 hours soaking time)
    • Baking Time: 35 minutes
    • Servings: 3 servings

    Storage and Recommendations

    • Storage: Store these roasted almonds in an airtight container for up to one week.
    • Recommendations: Enjoy these almonds as a snack on their own, or sprinkle them over salads or yogurt for an added crunch and flavor boost.
    Dipping Sauces

    Dipping Sauces

    Aug 17, 2024

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    Dipping Sauces

    Indulge in the rich flavors of these thick, creamy, and outrageously tasty dipping sauces, offering a delightful alternative to store-bought mayonnaise. While mayonnaise is a common condiment found in many kitchens, store-bought versions often contain unhealthy fats, artificial additives, and preservatives that can detract from an otherwise nutritious meal. Making your own sauces at home allows you to control the ingredients, ensuring that what you’re eating is as wholesome as possible.

    Store-bought mayonnaise is typically made with refined oils, which can be high in omega-6 fatty acids. While omega-6s are essential in small amounts, an excess in the diet can contribute to inflammation and other health issues. Additionally, many commercial mayonnaises contain sugar, artificial flavors, and stabilizers, which are best avoided if you’re striving for a healthier diet.

    By preparing your own dipping sauces using fresh, nutrient-dense ingredients, you not only enhance the flavor of your meals but also provide your body with essential vitamins, minerals, and healthy fats. Ingredients like avocado, tahini, and olive oil are packed with monounsaturated fats, which are heart-healthy and help to lower bad cholesterol levels. Fresh herbs and garlic add antioxidants and anti-inflammatory properties, boosting your overall health with every bite.

    These homemade sauces are versatile and can be used as dips or dressings for a variety of dishes, from salads to sandwiches and BBQ meats. Say goodbye to unhealthy fats and artificial additives, and embrace the goodness of homemade, flavorful sauces that nourish your body and satisfy your taste buds.

    Let’s get started on making thes wholesome and delicious dipping sauces or mayonnaise alternatives!

    Ingredients

    Avocado Dip Sauce:

    • 200 g avocado flesh
    • 4 fresh coriander stems
    • 1 garlic clove
    • 1 tbsp. olive oil
    • 2 tbsp. lemon juice
    • ½ tsp. dried onion
    • ½ tsp. dried garlic
    • 2 to 3 tbsp. water (to adjust the thickness)
    • Salt & black pepper to taste

    Tahini Dip Sauce:

    • ⅓ cup tahini
    • ½ cup hot water
    • 1 garlic clove
    • 1 tbsp. olive oil
    • 1 tbsp. white vinegar
    • Juice of half a lemon
    • Salt and black pepper to taste

    Peanut Butter Dip Sauce:

    • ⅓ cup unsweetened peanut butter
    • 2 tbsp. sesame oil
    • 2 tbsp. soy sauce
    • 2 tbsp. maple syrup
    • 1 tbsp. sriracha sauce
    • 1 garlic clove
    • Salt and black pepper to taste

    Feta Cheese Dip Sauce:

    • 100 g feta cheese
    • ½ cup plain yogurt
    • 1 tbsp. olive oil
    • 2 tbsp. lemon juice
    • 4 fresh coriander stems
    • 4 fresh dill stems
    • Black pepper to taste

    Directions

    1. Avocado Dip Sauce: Blend avocado, fresh coriander, garlic, olive oil, lemon juice, salt, pepper, dried onion, and dried garlic with water until smooth and creamy.
    2. Tahini Dip Sauce: Whisk tahini, hot water, garlic, olive oil, vinegar, lemon juice, salt, and pepper until you get a creamy and thick consistency.
    3. Peanut Butter Dip Sauce: Mix peanut butter, sesame oil, soy sauce, maple syrup, lemon juice, Tabasco sauce, garlic, salt, and pepper until you get a creamy and fragrant texture.
    4. Feta Cheese Dip Sauce: Blend feta cheese, yogurt, olive oil, lemon juice, coriander, dill, salt, and pepper until creamy and rich.
    5. Serve each sauce with your favorite dishes for a delicious and healthy dipping experience.

    Nutritional Information

    • Due to the variety of ingredients in the four different sauces, specific nutritional information is not provided. You can calculate the nutritional information for each sauce based on the ingredients used.

    Notes:

    • We can’t provide the nutritional info for all 4 dipping sauces. You can do it for each one if you desire.
    • Store avocado sauce for up to 2 days in the fridge. The other 3 can be stored for up to 1 week.

    Prep Time and Servings

    • Prep Time: 30 to 40 minutes
    • Servings: Multiple servings

    Storage and Recommendations

    • Storage: Store the avocado dip in an airtight container in the refrigerator for up to 2 days. The tahini, peanut butter, and feta cheese dips can be stored in the refrigerator for up to 1 week.
    • Recommendations: These sauces are perfect for dipping fresh vegetables, drizzling over salads, or adding a burst of flavor to grilled meats and sandwiches.
    Baked Potato Wedges

    Baked Potato Wedges

    Aug 17, 2024

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    Baked Potato Wedges

    Indulge in the irresistible flavors of these crispy potato wedges paired with a creamy avocado sauce, a guilt-free delight that promises to satisfy your cravings without compromising your health. Whether you’re looking for a quick snack, a side dish, or even a party appetizer, these potato wedges are a versatile choice that never disappoints.

    Potatoes are a beloved staple in many households, and for good reason. They are not only incredibly versatile but also packed with essential nutrients. Rich in potassium, vitamin C, and dietary fiber, potatoes provide a hearty and satisfying base for countless recipes. When baked to perfection, as in this recipe, they become crispy on the outside while remaining tender on the inside—a combination that’s simply irresistible. Pairing these wedges with a fresh avocado sauce not only elevates the dish but also adds a dose of healthy fats and antioxidants, making this a snack that’s as nourishing as it is delicious.

    Let’s dive into how you can make these crispy potato wedges at home!

    Ingredients

    For Potato Wedges:

    • 850 g potatoes, flesh and skin
    • 2 tbsp. olive oil
    • 1 tsp. salt
    • 1 tsp. paprika
    • ½ tsp. dried onion
    • ½ tsp. dried garlic

    For Avocado Sauce:

    • 2 medium-sized avocados (200 g avocado flesh)
    • 4 or 5 fresh coriander stems
    • 1 garlic clove
    • 1 tbsp. olive oil
    • 2 tbsp. lemon juice
    • ½ tsp. salt and black pepper to taste
    • ½ tsp. dried onion
    • ½ tsp. dried garlic
    • 2 to 3 tbsp. water (to adjust the thickness)

    Directions

    1. Preheat the oven to 400°F (200°C). Cut large white and cleaned potatoes into wedges and pat dry.
    2. Mix olive oil, salt, paprika, dried onion, and dried garlic. Coat potato wedges.
    3. Bake the potato wedges for 1 hour or until crispy and brown to your liking.
    4. Instead of the popular and unhealthy mayonnaise, prepare your own avocado sauce.
    5. Blend avocado, fresh coriander, garlic, olive oil, and lemon juice until smooth. Season with salt and pepper, dried onion, and dried garlic (or with your favorite spices). If necessary, add water to reach the right consistency for your taste.
    6. Serve the wedges hot with avocado sauce for dipping.

    Nutritional Information

    Per 1 Serving of potato wedges:

    • Energy: 223 calories
    • Protein: 4.29 g
    • Fat: 6.94 g
    • Carbohydrates: 37.12 g
    • Fiber: 4.7 g

    Notes:

    • The avocado sauce is way better than any classic mayonnaise you have tried before.
    • Best to consume while still crispy and hot.

    Prep Time and Servings

    • Prep Time: 30 minutes
    • Baking Time: 1 hour
    • Servings: 4 servings

    Storage and Recommendations:

    • Storage: Store any leftover potato wedges in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to restore their crispiness.
    • Recommendations: These wedges make a fantastic side dish for burgers, grilled meats, or just as a snack on their own with the avocado dip.