STRAWBERRY, BANANA & AVOCADO SMOOTHIE

INGREDIENTS:

20g strawberries
1 ripe banana
1/4 avocado
20ml almond milk

INSTRUCTIONS:
Blend all ingredients together until smooth. Serve chilled and enjoy!

BENEFITS:
Strawberries – Rich in antioxidants, vitamin C, and support immune health

Banana – Provides natural energy, potassium, and aids digestion

Avocado – Packed with healthy fats for heart health and glowing skin

Almond Milk – Dairy-free, low-calorie, and rich in vitamin .

Perfect for a morning boost or a refreshing mid-day recharge!
TOGETHER WE CAN MAKE A HEALTHY LIVING.

Crunchy Vegetable Salad with Lemon-Honey Dressing

This Crunchy Vegetable Salad is a refreshing and nutritious dish perfect for any meal. Packed with colorful vegetables and topped with a zesty lemon-honey dressing, it’s both healthy and delicious. Whether you serve it as a side dish or a light main course, this salad is sure to delight your taste buds.

Preparation Time:
Total Time: 20 minutes
Prep Time: 20 minutes

Ingredients:

1 cucumber, thinly sliced
1/2 cabbage, shredded
1 carrot, grated
1 onion, thinly sliced
1 red pepper, thinly sliced
2 cloves of garlic, minced
20g (about a handful) nuts (such as almonds or walnuts), chopped
Parsley, chopped, to taste
2 tablespoons olive oil
1 tablespoon honey
1 tablespoon soy sauce
Juice of 1 lemon
1 teaspoon sesame seeds
1/2 teaspoon salt
Black pepper, to taste

Directions

Prepare the Vegetables:

In a large salad bowl, combine the thinly sliced cucumber, shredded cabbage, grated carrot, thinly sliced onion, and thinly sliced red pepper.
Make the Dressing: 2. In a small bowl, whisk together the olive oil, honey, soy sauce, and lemon juice until well combined.

Add the minced garlic to the dressing and stir.
Assemble the Salad: 4. Pour the dressing over the vegetables in the salad bowl.

Toss everything together to ensure all the vegetables are evenly coated with the dressing.
Season the salad with salt and black pepper.
Add the Finishing Touches: 7. Add the chopped nuts and parsley to the salad. Toss lightly to distribute them throughout the salad.

Sprinkle sesame seeds over the top for an added crunch and flavor.
Chill and Serve: 9. Let the salad sit for about 10 minutes to allow the flavors to meld, or you can chill it in the refrigerator before serving.

Serving Suggestions:
Serve this salad alongside grilled chicken or fish for a balanced meal.
It also pairs well with sandwiches or as a refreshing side for a barbecue.
Cooking Tips:
For extra crunch, you can toast the nuts lightly before adding them to the salad.
Adjust the amount of honey and soy sauce in the dressing to suit your taste preferences.
Nutritional Benefits:
This salad is rich in vitamins and minerals from the fresh vegetables.
Nuts add healthy fats and protein, making the salad more filling.
The lemon-honey dressing is a lighter alternative to creamy dressings, keeping the dish low in calories.
Dietary Information:
This salad is naturally gluten-free and can be made vegan by using maple syrup instead of honey.
It’s also dairy-free and suitable for most dietary preferences.
Storage:
Store any leftover salad in an airtight container in the refrigerator for up to 2 days.
The dressing can be made ahead and stored separately for up to a week.
Why You’ll Love This Recipe:
Quick and easy to prepare with fresh ingredients.
Versatile and can be customized with your favorite vegetables and nuts.
The tangy and sweet dressing enhances the natural flavors of the vegetables.
Conclusion:
This Crunchy Vegetable Salad with Lemon-Honey Dressing is a delightful addition to any meal. It’s simple to make, bursting with fresh flavors, and packed with nutrients. Whether you’re looking for a quick lunch, a side dish, or a light dinner, this salad is sure to satisfy. Enjoy the vibrant colors and flavors in every bite!

Ingredients:
5 potatoes
2 egg whites
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon paprika

PREPARATION:
– Beat the egg whites and mix them with the spices mentioned above (and others that you particularly like). In particular, you can add

rosemary or special fried spices that you will find in any supermarket.

– Then put the cut potatoes in a salad bowl and pour the whipped egg whites. Mix everything well with your hands.

– Remove the pan from the oven, line it with baking paper or parchment.

– Place your potato chip sticks on top. For the little trick: space them out so they don’t stick together.

– Put the tray back into the preheated oven at 220°C. After 10 minutes check the cooking. Make sure you flip them so they cook on the other side as well. After another 10-12 minutes, your fries are ready.

NB : another version consists in boiling them very lightly before putting them in the oven. Again, you need to repeat the above process with the egg whites and spices.

That’s it, now you have a perfect method for making fluffy, golden brown fries without having to drain the cooking oil!

Enjoy !

Garlic Pizza Sauce

 Elevate your homemade pizza with this rich, creamy Garlic Pizza Sauce—packed with bold garlic flavor and perfect for cheesy, golden crusts!

Ingredients:

2 tbsp unsalted butter

4 cloves garlic, minced

2 tbsp all-purpose flour

1 cup whole milk

¼ cup grated Parmesan cheese

½ tsp salt

¼ tsp black pepper

¼ tsp dried oregano (optional)

Instructions:

Sauté the Garlic:
In a small saucepan, melt the butter over medium heat. Add the minced garlic and sauté for 1–2 minutes until fragrant, but not browned.

Make the Roux:
Whisk in the flour and cook for another minute to eliminate the raw flour taste.

Add the Milk:
Gradually pour in the milk while whisking constantly to prevent lumps. Cook for 2–3 minutes until the sauce begins to thicken.

Add Cheese and Season:
Stir in the Parmesan cheese, salt, pepper, and oregano (if using). Cook until the cheese is fully melted and the sauce is smooth.

Serve or Store:
Use immediately as a base for your favorite pizza, or let cool and refrigerate for up to 5 days.

 Prep Time: 5 minutes | Cook Time: 10 minutes | Total Time: 15 minutes
 Creamy, garlicky, and utterly delicious—this sauce will be your new pizza night favorite!

Chinese Chicken Cabbage Stir-Fry 
A quick and healthy stir-fry with tender chicken and crisp cabbage in a savory sauce, perfect for busy weeknight dinners.

 Ingredients:
For the Stir-Fry:
1 lb boneless chicken breast, thinly sliced

1 small Chinese cabbage, chopped into bite-sized pieces

2 cloves garlic, minced

1 inch ginger, peeled and grated

2 tbsp vegetable oil

Salt and pepper, to taste

For the Sauce:
2 tbsp soy sauce

1 tbsp oyster sauce

1 tsp cornstarch

1/4 cup water

 Instructions:
 Prepare the Sauce:
In a small bowl, whisk together soy sauce, oyster sauce, cornstarch, and water until smooth. Set aside.

 Stir-Fry the Aromatics:
Heat vegetable oil in a wok or large skillet over high heat.

Add the minced garlic and grated ginger, stir-frying for 30 seconds until fragrant.

 Cook the Chicken:
Add the sliced chicken to the wok.

Stir-fry for 2-3 minutes until the chicken is browned and cooked through.

 Add the Cabbage:
Add the chopped Chinese cabbage to the wok.

Continue stir-frying for 2-3 minutes until the cabbage is wilted but still slightly crisp.

 Thicken the Sauce:
Pour in the prepared sauce mixture.

Stir well, letting the sauce thicken and evenly coat the chicken and cabbage.

 Season and Serve:
Season with salt and pepper to taste.

Serve immediately over steamed rice, or enjoy on its own for a low-carb option.

 Pro Tips:
For Extra Flavor: Add a splash of sesame oil at the end for a nutty aroma.

Protein Options: Swap the chicken for shrimp, beef, or tofu.

Vegetable Variations: Add carrots, bell peppers, or mushrooms for more color and nutrition.

Crispy Cheddar Chicken Recipe 
Perfectly seasoned chicken breasts coated with crispy Ritz crackers and gooey cheddar cheese, served with an optional creamy sauce for extra indulgence.

 Ingredients:
For the Chicken:
4 boneless, skinless chicken breasts

2 cups shredded cheddar cheese

1 sleeve Ritz crackers (about 1 cup, crushed)

1/2 cup milk

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon paprika

Salt and pepper, to taste

2 tablespoons butter, melted

Optional Cream Sauce:
1 can (10.5 oz) cream of chicken soup

1/2 cup sour cream

1 tablespoon milk

 Instructions:
 Preheat the Oven:
Preheat your oven to 375°F (190°C).

Grease a 9×13-inch baking dish.

 Set Up the Coating Station:
Set up three shallow bowls:

Bowl 1: Milk

Bowl 2: Shredded cheddar cheese

Bowl 3: Crushed Ritz crackers mixed with garlic powder, onion powder, paprika, salt, and pepper.

 Coat the Chicken:
Dip each chicken breast in the milk, allowing excess to drip off.

Press the chicken into the shredded cheddar cheese, then into the cracker mixture, pressing firmly to ensure an even coating.

 Arrange and Bake:
Place the coated chicken breasts in the prepared baking dish.

Drizzle the melted butter over the top of the chicken.

Bake for 30–35 minutes, or until the chicken is golden, crispy, and fully cooked (internal temperature of 165°F/74°C).

 Make the Optional Cream Sauce:
In a small saucepan, combine the cream of chicken soup, sour cream, and milk.

Heat over medium, stirring occasionally, until smooth and warmed through.

 Serve:
Plate the crispy cheddar chicken and drizzle with the warm cream sauce, if desired.

Serve immediately and enjoy!

Looking for a healthy, satisfying alternative to meat that’s full of protein, flavor, and crunch? These quinoa patties are the answer! They’re vegan, gluten-free, and so delicious, even meat lovers will be impressed. Perfect for lunch, dinner, or meal prep—simple ingredients, big taste!

 Ingredients (Makes 6–8 patties):

• 1 cup cooked quinoa (cooled)
• 1/2 cup mashed chickpeas or white beans
• 1/4 cup grated carrot
• 1/4 cup chopped green onion or red onion
• 2 tablespoons ground flaxseed + 5 tablespoons water (egg replacer)
• 1/4 cup gluten-free oats or oat flour
• 1 clove garlic (minced)
• 1/2 teaspoon paprika or cumin (optional for flavor)
• Salt & pepper to taste
• Olive oil for cooking (optional)

 Instructions:

1. Prepare flax egg: Mix ground flaxseed with water and let sit for 5 minutes to gel.
2. In a large bowl, combine quinoa, mashed chickpeas, grated carrot, onion, garlic, and seasonings.
3. Add the flax egg and oats or oat flour, mixing well until the mixture holds together. Let it rest for 5–10 minutes if it’s too soft.
4. Shape into small patties.
5. Pan-fry in a lightly oiled non-stick skillet over medium heat for 3–4 minutes per side, or until golden and crispy. – Or bake at 190°C (375°F) for 20–25 minutes, flipping halfway through.

✅ Why These Patties Are Amazing:

✔ Packed with plant-based protein and fiber
✔ Crispy outside, soft and flavorful inside
✔ No eggs, dairy, or gluten
✔ Great for freezing and reheating
✔ Tastes amazing with salad, in a wrap, or on a bun!

Simple. Clean. Satisfying.
These quinoa patties might just replace your favorite burger!  Would you like a dipping sauce recipe to go with them?

This Quinoa and Red Lentil Patties recipe is a delicious, healthy, and protein-packed vegetarian dish. Made with wholesome ingredients like quinoa, red lentils, and psyllium husk, these patties are not only filling but also great for those seeking gluten-free or plant-based options. Perfect for a light meal, snack, or as part of a bigger spread, these patties are easy to prepare and full of flavor.

Preparation, Cook, and Total Times:

• Prep Time: 10 minutes (plus 4 hours soaking time)

• Cook Time: 30 minutes

• Total Time: 4 hours 40 minutes

• Cuisine: Vegetarian, Gluten-Free

Ingredients:

• For the Patties:

  • 1 cup (100 g) quinoa

  • 2 cups (280 g) red lentils

  • 1 cup (250 ml) water

  • 1/2 cup (60 g) psyllium husk

  • Baking powder (as required)

  • 1/2 cup (125 ml) coconut milk

• For Frying:

  • Olive oil or vegetable oil

Directions:

1. Soak the Lentils and Quinoa

• Begin by soaking the red lentils and quinoa in cold water for about 4 hours. This helps to soften the ingredients, making them easier to blend and ensuring they cook evenly. After soaking, drain the quinoa and lentils thoroughly, ensuring there is no excess water.

2. Prepare the Mixture:

• In a large mixing bowl, combine the soaked and drained red lentils and quinoa. To this mixture, add 1/2 cup of psyllium husk, which acts as a binding agent, helping the patties hold their shape during cooking.

• Add the baking powder to the mixture—this will help to make the patties fluffier. Stir in the coconut milk, which adds moisture and a slight sweetness to the patties. You can adjust the amount of coconut milk depending on the consistency of the mixture; it should be thick but sticky enough to form patties.

3. Form the Patties:

• With your hands, take small portions of the mixture and form them into small, round patties. The mixture should hold together well, but if it’s too sticky, you can add a little more psyllium husk or flour to help firm it up. Place the patties on a plate or baking tray lined with parchment paper to prevent them from sticking.

4. Cook the Patties:

• Heat a few tablespoons of oil in a large skillet over medium heat. Once the oil is hot, carefully place the patties into the pan. Cook the patties for about 4-5 minutes on each side, or until they are golden brown and crispy on the outside. Flip them gently to avoid breaking.

• If you prefer to bake them instead of frying, preheat the oven to 375°F (190°C) and bake the patties for about 20 minutes, flipping halfway through, until golden and crispy.

5. Serve:

• Once the patties are cooked, remove them from the skillet and let them rest on a paper towel-lined plate to remove excess oil. Serve warm with a side of your favorite dipping sauce, such as a tangy yogurt dip, tahini, or a simple cucumber and tomato salad.

Nutritional Information (Approximate per serving, based on 4 servings):

Pistachio Banana Avocado Smoothie

This recipe creates a smooth, slightly nutty, and incredibly satisfying smoothie.

Yields: 1 large smoothie Prep time: 5 minutes

Ingredients:

• 1 ripe banana, frozen
• ½ ripe avocado
• ½ cup milk (dairy or non-dairy, pistachio milk would enhance the flavor!)
• ¼ cup plain or vanilla yogurt (dairy or non-dairy)
• 2 tablespoons shelled pistachios, plus more for topping
• 1 teaspoon honey or maple syrup (optional, for sweetness)
• A pinch of ground cardamom (optional, enhances the pistachio flavor)
• Ice cubes (optional, if you prefer a colder, thicker smoothie)

For Topping (as seen in the image):

• Chopped pistachios
• A slice of fresh banana

Instructions:

1. Combine Ingredients: In a blender, combine the frozen banana, avocado, milk, yogurt, pistachios, honey or maple syrup (if using), and cardamom (if using).
2. Blend Until Smooth: Blend all the ingredients until the smoothie is completely smooth and creamy. You may need to stop and scrape down the sides of the blender a few times to ensure everything is well incorporated.
3. Adjust Consistency: If the smoothie is too thick, add a little more milk until it reaches your desired consistency. If you’re not using a frozen banana and prefer a colder smoothie, add a few ice cubes and blend again.
4. Pour and Garnish: Pour the smoothie into a glass. Sprinkle chopped pistachios on top and garnish with a slice of fresh banana.
5. Serve Immediately: Enjoy your delicious and nutritious pistachio banana avocado smoothie right away!

Tips and Variations:

• Pistachio Flavor Boost: For a more intense pistachio flavor, you can use pistachio milk or add a few drops of pistachio extract (use sparingly as it can be strong).
• Sweetness: Adjust the amount of honey or maple syrup to your liking. You can also use other sweeteners like dates or agave nectar.
• Nut Butter: For extra creaminess and protein, you can add a tablespoon of pistachio butter or almond butter.
• Greens: Sneak in some spinach or kale for an extra nutrient boost. The avocado and banana will help mask the green color and flavor.
• Spice it Up: A tiny pinch of cinnamon or nutmeg can also complement the flavors.

Enjoy