HEALTHY HUMMUS RECIPE

Course:

Starter or snack

Cooking Time:

10 Min

Time

10 Min

SErves

6

Allergens:

Low-calorie

dairy-free

egg-free

Ingredients

½ tbsp salt
2 tbsps vegetable oil
1½ cups chickpeas (cooked)
⅓ cup tahini
2 tbsps lemon juice
1 clove of garlic
6 tbsps Water
Veggies/pita bread (for serving)
Spices; Red pepper flakes, Paprika, parsley for garnish

Instructions

Step 1

Blending

Add the chickpeas, salt, tahini, lemon juice, olive oil, and salt to a blender. Blend to make it smooth by adding water as much as you need to reach desired consistency.

Serving

Transfer to a bowl and serve with bread and veggies.

NB: You can add cumin, coriander, cayenne, and roasted butternut squash for a tasty autumn alternative.

Accompany with:

Best with fresh vegetables raw, chips, or bread

Suited For:

A regular daily routine

Nutritional Information

Calories

28 per tbsp.

Carbs

3.1 g

Protein

1.4 g

Fat

1.2 g

Fiber

0.5 g

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HEALTHY PEANUT BUTTER

by admin | Feb 17, 2022 | Recipe

HEALTHY HOME-MADE PEANUT BUTTER

Love peanut butter right from the spoon? You don’t have to ever buy it from the store again. Follow this easy recipe for a perfect texture and a tasty flavor.

Course:

Starter or snack

Cooking Time:

0 Min

Time

10 Min

SErves

6

Allergens:

Low-calorie

dairy-free

egg-free

Ingredients

3cups dry roasted & salted or unsalted peanuts
sea salt if using unsalted peanuts

Instructions

Step 1

Blending

In a blender or a food processor, add the peanuts then blend until very smooth.

Scrap down the sides of the bowl occasionally to give the blender a break.

Serving

It should take about 8 to 10 minutes before removing it from the blender and adding it to a container.

NB: The mixture could be chunky at first, but after hardening, it should turn smooth after giving it a mix.

Accompany with:

Best with cookies, break topping, smoothies, noodles

Suited For:

A regular daily routine

Nutritional Information

Calories

590 per 100 g.

Carbs

6.1 g

Protein

26 g

Fat

49.8 g

Fiber

23.5 g

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HEALTHY GUACAMOLE Recipe

by admin | Feb 17, 2022 | Recipe

HEALTHY HOME-MADE GUACAMOLE

Do you love biting on those spicy chips? Here’s a finger-licking delicacy you must try with fresh avocados and won’t take much of your time.

Course:

Starter or snack

Cooking Time:

0 Min

Time

10 Min

SErves

6

Allergens:

Low-calorie

dairy-free

egg-free

For Beginner, Intermediate, and professional cooks

Ingredients

¼cup finely chopped cilantro
2 squeezed limes
3 avocados (fully ripped)
¼cupred onion (sliced)
1small jalapeño
½tsp sea salt
Ground garlic
Tortilla chips

Instructions

Step 1

Mixing

Mix up the cilantro, avocados, onion, lime juice, salt, jalapeno, and garlic. Mash until you achieve a consistency that is smooth but a bit chunky. Add salt to taste

Serving

Serve it with cheese or tortilla chips.

NB: Brown guacamole isn’t so palatable, so prepare just before serving.

Accompany with:

Best with tortilla chips, margaritas, sliced fresh vegetables

Suited For:

A regular daily routine

Nutritional Information

Calories

46 per serving

Carbs

3.0 g

Protein

1 g

Fat

4.6 g

Fiber

0 g

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HEALTHY FISH CAKES

by admin | Feb 17, 2022 | Recipe

HEALTHY FISH CAKES

If you like things hot and spiced, try out this high-protein salmon fish cake recipe. It’s low-calorie and has some vegetables on the side.

Course:

Main dish

Cooking Time:

40 Min

Prep Time

30 Min

SErves

4

Allergens:

Low-calorie

For beginners, Intermediate, and professional cooks

Ingredients

3 360g salmon fillets
2 finely chopped spring onions
2 tbsp. rapeseed oil
1 finely chopped red chili
1 tsp. grated ginger
1 lemon juiced
600g peeled and cubed floury potatoes
4 tbsp. chopped coriander
2 tbsp. gram flour
½ honey
1 halved cucumber; Ribbons
4 peeled carrots; Ribbons
½ rice wine vinegar
1 tbsp. toasted sesame seeds
Lemon wedges to serve

Instructions

Step 1

Fish and Potatoes

Season the salmon fillets and put them in a colander. In a large pan of water, add the potatoes and leave to simmer for 10 minutes.

Let the fish cook with the steam.

Step 2:

Preparing the fish cakes

Drain and cool the potatoes. Mix chili, ginger, coriander, and spring onion in a large bowl. Now, clean the fish fillets from their skin, flake and fold into the mixture. Divide all the portions into 8 servings and flatten them to make patties. Place it on a plate (lined with baking paper).

Leave it for 10 minutes to settle and cool down. Now dust it with gram flour.

Step 3:

Frying the fish

Fry the fish cakes for 3-4 minutes in a frying pan until golden brown. Flip sides for equal cooking on both sides.

Step 4:

Serving

Meanwhile, in a large bowl, mix honey, sesame seeds, vinegar, and lime juice. You can add cucumbers and carrots as well. Serve the fish cakes hot with the carrots and cucumber or the lemon wedges on the side.

Accompany with:

Best served with whole pasta, or steamed rice

Suited For:

A regular daily routine and a high intensity work out

NOTE: This recipe is gluten-free.

Nutritional Information

Calories

460

Carbs

37.1 g

Protein

25.4 g

Fat

22.3 g

Fiber

7 g

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FRESH GREEK SALAD

by admin | Feb 17, 2022 | Recipe

FRESH GREEK SALAD

If salads are your favorite, consider trying out our delicious fresh Greek salad. If you’re trying out salads for the first time, this recipe is an easy fix and you get lots of roughage and nutrients packed in it.

Course:

Starter

Cooking Time:

0 Min

Time

10 Min

SErves

4

Allergens:

Low-calorie

dairy-free

egg-free

For Beginner, Intermediate, and professional cooks

Ingredients

1 sliced half-moons cucumber
1 thinly sliced green bell pepper
1 small red onion, peeled and thinly sliced
1 cup of olives
4 wedged tomatoes
4 tbsp. olive oil
2 tbsp. red wine vinegar
1 tsp. dried oregano
sea salt
5 ounces of thick slices of feta cheese

Instructions

Step 1

Mixing

Mix up the bell pepper, tomatoes, cucumber, red onion, and olives in a large mixing bowl.

Sprinkle evenly the olive oil and red wine vinegar, then add the oregano and a pinch of salt to taste.

Serving

Toss and then top with feta cheese. Finish up by drizzling some extra olive oil then top with a pinch of oregano.

NB: You can refrigerate for up to 3 days.

Accompany with:

Best with feta cheese, rice, potatoes, yogurt

Suited For:

A regular daily routine

Nutritional Information

Calories

177.1

Carbs

7.8 g

Protein

4.2 g

Fat

12.5 g

Fiber

3.8 g

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BANANA SMOOTHIE RECIPE

by admin | Feb 17, 2022 | Recipe

COCONUT, PAPAYA, AND BANANA SMOOTHIE

Just in case you get caught up on a hot day, cool down with this thick, creamy, and sumptuous smoothie.

Course:

Starter or Dessert

Prep Time

8 Min

Cooking Time:

4 Min

SErves

2

Allergens:

Low-calorie

egg-free

For Beginner, Intermediate, and professional cook

Ingredients

1 cup of unsweetened almond milk
2 tbsp. of hemp seeds
½ tsp of vanilla extract
2 cups of peeled and cubed ripe papaya
1 ripe banana
¼ tsp ground ginger
1/2 cup canned coconut milk
½ a lime juice
Ice, until the desired temperature reached
Unflavored vanilla protein powder/collagen powder

Instructions

Step 1

Blending

In a blender, add all ingredients with the almond milk first.

Step 2:

Serving

Blend until smooth and creamy or until your desired consistency.

NB: You can refrigerate this smoothie for up to 2 days in the fridge, or freeze it as well.

Accompany with:

Best with steamed vegetables, rice, or whole pasta

Suited For:

A regular daily routine

Nutritional Information

Calories

280

Carbs

50 g

Protein

4 g

Fat

8 g

Fiber

9 g

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