Category: healthy food

Ingredients

For the Dough

• • Milk: 3/4 cup (200 ml), warm
  • Sugar: 1 ½ tbsp (20 g)
  • Yeast: 2 ¼ tsp (7 g)

• • Flour: 3 cups (370 g)
  • Egg: 1 large
  • Oil: 2 tbsp (30 ml)

For the Filling

• • Onion: 1 medium, finely chopped (100 g)
  • Spinach: 2 cups, roughly chopped (50 g)
  • Parmesan: 1/2 cup, grated (50 g)

• • Green Onions: 2 tbsp, finely chopped (10 g)
  • Garlic: 2 cloves, minced
  • Egg: 1 large

Tools Required

• Baking Tray: Size 8 x 8 inches (20 x 20 cm)

Steps to Make Spinach and Parmesan Stuffed Buns

Step 1: Prepare the Dough

1. 1. In a small bowl, combine the warm milk, sugar, and yeast. Let it sit for 5-10 minutes until the mixture becomes frothy. This ensures the yeast is activated.

1. 1. In a large mixing bowl, combine the flour and a pinch of salt. Make a well in the center and add the egg, oil, and the yeast mixture.
   2. Mix the ingredients until a dough forms. Knead the dough on a floured surface for about 8-10 minutes, or until it becomes smooth and elastic.
   3. Place the dough in a lightly oiled bowl, cover it with a damp cloth, and let it rise in a warm place for 1 hour, or until it doubles in size.

Step 2: Prepare the Filling

1. 1. Heat a tablespoon of oil in a skillet over medium heat. Add the finely chopped onion and minced garlic. Sauté until the onion becomes translucent and fragrant.
   2. Add the spinach to the skillet and cook until it wilts. Remove from heat and let it cool slightly.
   3. In a mixing bowl, combine the cooked spinach mixture, Parmesan cheese, green onions, and one beaten egg. Stir until well incorporated.

Step 3: Assemble the Buns

1. 1. Once the dough has risen, punch it down to release the air. Divide the dough into equal portions (about 10-12 pieces, depending on your preference).
   2. Roll each portion into a ball and flatten it into a disk.
   3. Place a spoonful of the spinach and Parmesan filling in the center of each disk. Pull the edges of the dough over the filling, pinching them together to seal.

1. Place the stuffed buns seam-side down on a greased or parchment-lined baking tray.

Step 4: Bake the Buns

1. 1. Preheat your oven to 375°F (190°C).
   2. Beat an additional egg and brush it over the tops of the buns for a golden, shiny finish.

1. Bake the buns in the preheated oven for 18-20 minutes, or until they are golden brown.

Step 5: Serve and Enjoy

1. Allow the buns to cool slightly before serving. They are best enjoyed warm, either on their own or with a side of soup or salad.

Nutritional Information (Per Bun)

• • Calories: ~150 kcal

• • Protein: 6g
  • Carbohydrates: 18g
  • Fat: 5g

• Fiber: 1g
• Sugar: 2g

Ingredients:

40 g butter
A bunch of spring onions, chopped
2 tablespoons flour
500 ml milk
300 g penne rigate pasta
150 g hard Parmesan cheese, grated
1 onion, chopped
2 cloves of garlic, minced
600 g minced beef
300 g chopped canned tomatoes in their own juice
150 g hard mozzarella cheese, grated
Salt and black pepper to taste

Instructions:

Cook the Pasta:
Bring a large pot of salted water to a boil. Add the penne rigate pasta and cook according to package instructions until al dente. Drain and set aside.

Prepare the Cheese Sauce:
In a medium saucepan, melt the butter over medium heat. Add the chopped spring onions and sauté until soft.
Stir in the flour and cook for about 1-2 minutes, until it forms a smooth paste.

Gradually whisk in the milk, continuing to stir until the mixture thickens into a creamy sauce.

Remove from heat and stir in the grated Parmesan cheese until melted and smooth.

Season with salt and black pepper to taste. Set aside.

Cook the Beef and Tomato Mixture:
In a large skillet, heat a little olive oil over medium heat. Add the chopped onion and garlic, and sauté until fragrant and translucent.
Add the minced beef to the skillet, breaking it up with a spoon.

Cook until browned and no longer pink. Stir in the chopped canned tomatoes with their juice. Simmer the mixture for

about 10 minutes, allowing the flavors to meld. Season with salt and black pepper to taste.

Assemble the Dish:
Preheat your oven to 180°C (360°F).
In a large mixing bowl, combine the cooked penne pasta with the beef and tomato mixture. Mix well.
Transfer half of the pasta mixture to a greased baking dish.

Pour half of the cheese sauce over the pasta and sprinkle with half of the grated mozzarella cheese.
Add the remaining pasta mixture on top, pour over the remaining cheese sauce, and finish with the remaining grated mozzarella cheese.

Bake:
Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the cheese is golden and bubbly.

Serve:
Remove from the oven and let it cool for a few minutes before serving. Enjoy this delicious Italian-inspired baked penne with a fresh salad or garlic bread.

Ingredients:

• • Cabbage: 170 g (shredded)
  • Salt (for marinating cabbage): 1/3 tsp
  • Green Onion: 15 g (chopped)

• • Chili Peppers: 2 (30 g, chopped)
  • Cooked Rice: 1 bowl (about 1 cup)
  • Black Pepper: 1/5 tsp

• • Salt: 1/4 tsp
  • Chili Powder: 1/5 tsp
  • Eggs: 3 (beaten)

• Cornstarch: 2 tbsp
• Cooking Oil: For frying

Directions:

1. 1. Marinate Cabbage:
      • Shred the cabbage and mix with 1/3 tsp of salt.
      • Let it marinate for 10 minutes to draw out excess moisture.

1. 1. Prepare Other Ingredients:
      • While the cabbage is marinating, chop the green onion and chili peppers.
   2. Mix Ingredients:
      • • After 10 minutes, squeeze out any excess water from the cabbage.

       

      • In a large bowl, combine the marinated cabbage, green onion, chili peppers, cooked rice, black pepper, 1/4 tsp salt, chili powder, beaten eggs, and cornstarch.
      • Mix well until the ingredients are evenly incorporated.

1. 1. Form Fritters:
      • Heat cooking oil in a large skillet over medium heat.
      • Take a spoonful of the mixture and flatten it into a patty shape.

1. Fry Fritters:
   • Place the patties in the skillet and fry for 3-4 minutes on one side until golden brown and crispy.
   • Flip and fry the other side until golden brown and crispy as well.
   • Remove from the skillet and drain on paper towels.

Ingredients

• • 1 apple, peeled, cored, and chopped
  • 1 egg
  • 3 tablespoons sugar

• • 1 teaspoon vanilla sugar or a pinch of vanillin
  • 3 tablespoons corn oil
  • Pinch of salt

• • 200 g (1 cup) plain yogurt
  • 50 ml (1/4 cup) milk
  • 350 g (2 3/4 cups) flour

• • 7 g (1 1/2 teaspoons) baking powder
  • 1 tablespoon sugar mixed with 1 teaspoon cinnamon (for sprinkling)
  • Additional corn oil (for cooking or greasing)

Directions

1. Prepare the Batter:

• • In a large mixing bowl, beat the egg, sugar, vanilla sugar, corn oil, and salt together until smooth.

• Mix in the yogurt and milk until well combined.
• Gradually add the flour and baking powder, mixing until you have a thick, smooth batter.

2. Add the Apples:

• Fold the chopped apple into the batter, ensuring even distribution.

3. Cook the Cake:

• • Heat a non-stick skillet over medium-low heat and add a small amount of corn oil to coat the surface.

• • Pour a ladleful of batter into the skillet and spread it out slightly.
  • Sprinkle a little sugar and cinnamon mixture over the top.
  • Cover with a lid and cook for 4-5 minutes until the bottom is golden brown.

• Flip the cake gently, cover, and cook the other side for another 4-5 minutes.

4. Repeat the Process:

• • Repeat the cooking process for the remaining batter, adding a bit of oil and sugar-cinnamon mixture each time.

5. Serve:

• Serve warm or at room temperature. Enjoy with a cup of tea or coffee.

Serving Suggestions

• Serve with a dollop of whipped cream or a scoop of vanilla ice cream.
• Drizzle with honey or maple syrup for added sweetness.

Cooking Tips

• Use a non-stick skillet to ensure easy flipping.
• Adjust the sweetness to your taste by adding more or less sugar.
• Replace the apple with pears or bananas for a variation.

Ingredients

For the Cauliflower:

• • 1 cauliflower, cut into florets
  • 3 lemon slices

• Salt
• Fresh dill, chopped

For the Cheese Sauce:

• • 100 g butter
  • 3 tablespoons flour
  • 250 ml (1 cup) milk

• • Salt, to taste
  • Black pepper, to taste
  • Nutmeg, to taste

• • 200 g hard cheese, grated
  • 2 cloves garlic, minced
  • 1 tablespoon mayonnaise

• Italian herbs, to taste

For the Yogurt Sauce:

• • 3 cherry tomatoes, finely chopped

• • 2 cloves garlic, minced
  • Salt, to taste
  • Black pepper, to taste

• • 3 tablespoons Greek yogurt or sour cream
  • Fresh dill, chopped
  • Italian herbs, to taste

Directions

1. Prepare the Cauliflower:

• • Bring a large pot of water to a boil and add lemon slices and a pinch of salt.

• Cook the cauliflower florets in the boiling water for 3 minutes.
• Drain and set aside.

2. Make the Cheese Sauce:

• • In a saucepan, melt the butter over medium heat.
  • Add the flour and whisk continuously for 1-2 minutes until smooth and bubbly.
  • Gradually add the milk, whisking constantly until the sauce thickens.

• Season with salt, black pepper, and nutmeg.
• Remove from heat and stir in grated cheese, minced garlic, and mayonnaise until smooth.

• • Preheat the oven to 200°C (400°F).
  • Line a baking pan with parchment paper.
  • Place the blanched cauliflower florets in the baking pan.

• • Pour the cheese sauce evenly over the cauliflower and sprinkle with Italian herbs.
  • Mix the remaining grated cheese with minced garlic and Italian herbs. Sprinkle this mixture over the cauliflower.
  • Bake for 15 minutes, or until the top is golden and bubbly.

4. Prepare the Yogurt Sauce:

• • In a bowl, combine chopped cherry tomatoes, minced garlic, salt, black pepper, Greek yogurt or sour cream, chopped dill, and Italian herbs.
  • Mix well until fully combined.

5. Serve:

• Serve the baked cauliflower hot, topped with the yogurt sauce.

Ingredients

• • 2 medium apples, peeled and diced
  • 2 eggs
  • Pinch of salt

• • 1 tsp vanilla extract
  • 50 g (⅓ cup) raisins
  • 50 g (3 ½ tbsp) melted butter

• 90 g (¾ cup) all-purpose flour
• 5 g (1 tsp) baking powder

Directions

Step 1: Prepare the Batter

• • Preheat your oven to 180°C (356°F).
  • In a large bowl, whisk the eggs with a pinch of salt until frothy.

• Add vanilla extract and mix well.

Step 2: Incorporate Wet and Dry Ingredients

• • Stir in the melted butter and mix until combined.

• Gradually add the all-purpose flour and baking powder, folding gently to avoid lumps.

Step 3: Add Apples and Raisins

• • Fold in the diced apples and raisins until evenly distributed in the batter.

Step 4: Bake the Cake

• • Grease or line a baking pan (8-inch round or square) with parchment paper.
  • Pour the batter into the prepared pan and spread it evenly.

• Bake in the preheated oven for 30–35 minutes, or until a toothpick inserted into the center comes out clean.

Step 5: Cool and Serve

• • Allow the cake to cool in the pan for 10 minutes before transferring it to a wire rack.

• Slice and serve warm or at room temperature.

Serving Suggestions

• • Dust with powdered sugar for a classic touch.

• Serve with a dollop of whipped cream or a scoop of vanilla ice cream.
• Pair with a hot cup of coffee or tea for a cozy snack.

Cooking Tips

• • Use sweet or slightly tart apples like Gala, Fuji, or Granny Smith for balanced flavor.
  • Soak raisins in warm water for 10 minutes before using for added plumpness.
  • For extra crunch, add chopped nuts like walnuts or pecans.

Nutritional Benefits

• • Apples: High in fiber and antioxidants, promoting digestion and overall health.
  • Raisins: Provide natural sweetness and are a source of iron and energy.

• Eggs: Offer protein and essential nutrients for a balanced diet.

Dietary Information

• • Vegetarian

• Contains gluten and dairy

Nutritional Facts (Per Slice – Approx. 8 servings):

• • Calories: 170

• • Protein: 4 g
  • Fat: 8 g
  • Carbohydrates: 22 g

• Fiber: 2 g

Storage

• • Store in an airtight container at room temperature for up to 2 days.

• Refrigerate for up to 5 days or freeze for up to 1 month. Thaw at room temperature before serving.