Category: healthy food

Ingredients:

1 lemon yogurt of 120 gr
1 glass of sunflower oil yogurt

2 glasses of sugar yogurt
3 cups of pastry flour yogurt
3 eggs at room temperature
15 grof impeller (Royal yeast type)

Preparation: 

1. We are preheating the oven to 200ºC, heat up and down.

2. Prepare the yogurt cake dough in a large bowl or bowl, and for that, we start by adding the yogurt, the sunflower oil yogurt cups, the sugar yogurt cups and the three eggs. With the help of electric whisks, or with manual whisks if there is no other, we beat until the sugar is completely dissolved, which will be the ideal time to ensure that the eggs are perfectly beaten with the rest of the liquid ingredients.

3. Now is the time to add the dry ingredients for the yogurt sponge cake batter: pastry flour and Royal yeast (or chemical booster). We do not add it as it is, but we sift it with the help of a strainer or a sieve.

4. We beat again until we have a perfectly homogeneous mixture, all well integrated and without lumps.

5. Pour the mixture into a cake mold previously smeared with oil and a thin layer of flour, so that it reaches a maximum of 3/4 parts of its height.

6. We put the cake mold in the oven, central part, and lower the temperature to 180ºC. We schedule 45 minutes. After that time, we open the oven door and wait until it is cold to avoid a strong thermal contrast. We will wait for it to cool completely before eating it

Ingredients:

300g cauliflower, chopped (plus extra for roasting)
1 onion, chopped
2 carrots, chopped
3 cups milk
2 medium potatoes, peeled and chopped
Salt, to taste
Black pepper, to taste
Thyme powder, to taste
Olive oil (for roasting)

Directions:

1. Prepare the Vegetables:

Chop the cauliflower, onion, carrots, and potatoes into small, even pieces for faster cooking.

2. Sauté the Vegetables:

• • In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
  • Add the carrots and potatoes to the pot and cook for another 5 minutes, stirring occasionally.

3. Add Cauliflower and Milk:

• Add the 300g of chopped cauliflower to the pot, followed by the 3 cups of milk. Stir to combine.

4. Season the Soup:

• Season with salt, black pepper, and thyme powder to taste. Stir well.

5. Cook the Soup:

• • Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot and let the soup simmer for about 20 minutes, or until the vegetables are tender.

6. Roast the Cauliflower Topping:

• • While the soup is simmering, preheat your oven to 200°C (400°F).
  • Toss the extra cauliflower florets with a drizzle of olive oil, salt, and pepper. Spread them on a baking sheet and roast for about 15-20 minutes, or until golden brown and crispy.

1 Salmon fillet
Salt, to taste
Black pepper, to taste
2 tablespoons Vegetable oil
1/2 Onion, chopped
3 cloves Garlic, minced
1 Lemon, sliced
30 g Parmesan cheese, grated
70-100 g Spinach
2-3 tablespoons Olive oil
25 g Butter
100 ml Dry white wine
200 ml 15-20% Cream
1 Carrot, grated
1 cup Rice
Pinch of Turmeric
2 cups Water

Directions:

Season the salmon fillet with salt and black pepper.
Heat vegetable oil in a pan over medium-high heat. Fry the salmon for 1-2 minutes on each side. Set aside.
In the same pan, sauté onion and garlic until softened.
Add lemon slices, grated Parmesan, and spinach. Cook until spinach is wilted.
Stir in olive oil, butter, wine, and cream. Season again with salt and pepper.
Cover and simmer for 7-15 minutes, until the salmon is tender.
In a separate pan, sauté carrot and onion. Add rice, turmeric, and water. Cook until rice is tender.
Serve the salmon over the creamy spinach rice.
Prep Time: 10 minutes | Cooking Time: 30 minutes | Total Time: 40 minutes | Kcal: 650 kcal | Servings: 2 servings

Why You’ll Love This Recipe
Health Benefits: Salmon is a great source of high-quality protein and omega-3 fatty acids, which are excellent for heart health. Spinach adds fiber, iron, and vitamins A and C to the dish, boosting its nutritional value.
Ease of Preparation: Despite its gourmet appeal, this recipe is straightforward and can be prepared in under an hour. It’s perfect for both busy weeknights and relaxed weekend dinners.
Versatility: This recipe can be easily adapted to suit various dietary needs. It can be made gluten-free by ensuring the white wine and cream are gluten-free, and it can be made dairy-free by substituting the butter and cream with suitable alternatives.

Cooking Tips
Choosing the Right Ingredients: Opt for fresh, wild-caught salmon for the best flavor and texture. When selecting spinach, choose fresh, vibrant leaves. If fresh spinach isn’t available, frozen spinach can be a convenient substitute.

Ingredients:

400g (4 cups) broccoli, cut into florets
250g (2 1/2 cups) cauliflower, cut into florets
1 onion, chopped (about 1 cup)
1-2 peppers (different colors preferred), chopped (about 1-2 cups)
4 eggs
5 small tomatoes, chopped (about 1 1/2 cups)
200g (3/4 cup) sour cream
100g (1 cup) mozzarella cheese, grated
Water
Salt, to taste
Olive oil, for cooking
Black pepper, to taste
Paprika, to taste
Chives, chopped (about 2 tbsp)

Directions:

Preparation:
Fill a pot with water, add a pinch of salt and a drizzle of olive oil.
Bring the water to a boil.

Cooking the Vegetables:
Once the water is boiling, add the broccoli and cauliflower florets.
Cook over medium heat for 3 minutes, then drain and set aside.

Cooking the Onion and Peppers:
Chop the onion and heat olive oil in a pan over medium heat.
Add the onion to the pan and fry for about 2 minutes until softened.
Chop the peppers and add them to the pan.
Cook the peppers with the onion for another 5 minutes until tender.

Seasoning:
Season the vegetables in the pan with salt, black pepper, and paprika to taste.

Preparing the Eggs:
In a separate bowl, beat the eggs and add a pinch of salt.

Combining Ingredients:
Add the chopped tomatoes and chopped chives to the pan with the vegetables.
Pour the beaten eggs into the pan and mix well to combine.

Final Steps:
Add the sour cream and mix thoroughly.
Sprinkle the mozzarella cheese on top.
Cook for a few more minutes until everything is well combined and heated through.

Serving:
Serve hot and enjoy!
Serving Suggestions:

Serve with a side of crusty bread or a fresh green salad.
This dish pairs well with a light white wine or a refreshing iced tea.
Cooking Tips:

Use fresh, high-quality vegetables for the best flavor.
Adjust the seasoning to taste, adding more or less paprika and black pepper as desired.
For a richer flavor, use a mix of different cheese varieties.

Nutritional Benefits:

Broccoli and Cauliflower: Rich in vitamins C and K, and provide fiber and antioxidants.
Eggs: Add protein to the dish, making it a balanced and nutritious meal.

300g beef (chicken can be used as an alternative)
180g onion, finely chopped (about 1 medium onion)
18g minced garlic (1 tbsp)
20g olive oil (2 tbsp)
6g chili powder (1 tbsp)
120g tomato pasta sauce (7 tbsp)
200g chopped tomatoes
Black pepper, to taste
300ml water or vegetable broth
For the Cream Sauce:

30g unsalted butter
300ml milk
15g wheat flour (1.5 tbsp)
1.5g salt (3 pinches)
Other Ingredients:

400g potatoes, sliced into thin rounds (2-3 medium potatoes)
280g mozzarella cheese, shredded

Directions:

Preheat your oven to 190°C (375°F).
Prepare the Meat Sauce:
In a skillet, heat the olive oil over medium heat. Add the onions and garlic, and sauté until the onions are translucent.
Add the beef and cook until browned.
Stir in the chili powder, tomato pasta sauce, chopped tomatoes, and water. Simmer for 15 minutes. Season with black pepper to taste.

Prepare the Cream Sauce:
In a saucepan, melt the butter over medium heat.
Whisk in the flour until smooth.
Gradually add the milk, whisking continuously until the sauce thickens.
Season with salt.

Assemble the Casserole:
In a baking dish, layer half of the potato slices, half of the meat sauce, and half of the mozzarella cheese.
Repeat the layers.
Pour the cream sauce evenly over the top layer.

Bake:
Bake for 25-30 minutes, or until the potatoes are tender and the top is golden and bubbly.

Serving Suggestions:
Serve with a fresh green salad or steamed vegetables for a complete meal.
Pair with crusty bread to soak up the delicious sauces.

Cooking Tips:
For extra flavor, add a pinch of dried herbs (such as oregano or thyme) to the meat sauce.
Ensure the cream sauce is smooth and lump-free by whisking continuously.
Use a mandoline for evenly sliced potatoes.

Nutritional Benefits:
Potatoes provide a good source of potassium and vitamin C.
Beef or chicken adds protein and essential nutrients.
Cheese contributes calcium and protein.

Dietary Information:
This dish can be made gluten-free by using gluten-free flour in the cream sauce.
Substitute dairy-free milk and cheese for a lactose-free version.

Storage:
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheat in the oven or microwave until heated through.

Ingredients:
For the Base:

1 1/2 cups graham cracker crumbs

1 cup powdered sugar

1 cup unsalted butter, melted

1 cup creamy peanut butter

For the Chocolate Topping:

1 1/2 cups semisweet chocolate chips

1/4 cup creamy peanut butter

Instructions:

Prepare the Base:

In a medium-sized mixing bowl, combine the graham cracker crumbs, powdered sugar, melted butter, and 1 cup of peanut butter. Mix until well combined and the mixture is smooth.

Press the mixture evenly into the bottom of a 9×13-inch baking pan. Use the back of a spoon or a flat spatula to smooth the surface.

Make the Chocolate Topping:

In a microwave-safe bowl, combine the chocolate chips and 1/4 cup of peanut butter. Microwave in 30-second intervals, stirring between each, until the chocolate is fully melted and smooth.

Pour the melted chocolate mixture over the peanut butter base, spreading it evenly to cover the entire surface.

Chill the Bars:

Place the baking pan in the refrigerator and allow the bars to chill for at least 2 hours, or until the chocolate is firm and set.

Cut and Serve:

Once fully chilled, remove the pan from the refrigerator. Let the bars sit at room temperature for a few minutes to make cutting easier.

Cut the bars into squares using a sharp knife, and serve.

Conclusion

These Chocolate Peanut Butter Bars are a delightful, no-bake treat that’s simple to prepare yet incredibly satisfying.

The combination of a crunchy, peanut buttery base with a rich chocolate topping makes them a favorite among both kids and adults.

They’re perfect for any occasion, whether you’re looking for a quick dessert or a crowd-pleasing snack.

With just a few ingredients and minimal effort, you can create these decadent bars that will surely become a staple in your dessert repertoire.

Enjoy these sweet and salty delights, and be prepared to make them again and again!

Ingredients:

3 medium eggs
1/4 cup erythritol (50g) or any other sweetener of your choice (or substitute with 2-3 tablespoons of honey)
1/4 cup coconut oil (55ml) or mild olive oil
1/2 cup natural yogurt (140g)
Zest of 1 lemon
1/4 cup desiccated coconut (30g)
2 cups almond flour (190g)
2 teaspoons baking powder (10g)
A pinch of salt
Dark chocolate chips or sliced almonds for garnish (optional)

Directions:

Prepare the Batter:
In a mixing bowl, whisk together the eggs and erythritol (or your chosen sweetener) until well combined.
Add the coconut oil (or mild olive oil) and natural yogurt. Mix until smooth.
Stir in the lemon zest and desiccated coconut.

Combine Dry Ingredients:
In another bowl, combine the almond flour, baking powder, and a pinch of salt. Mix well.
Mix Wet and Dry Ingredients:
Gradually add the dry ingredients to the wet mixture, stirring until just combined. The batter should be smooth and slightly thick.

Prepare for Cooking:
Microwave: Pour the batter into a microwave-safe dish or individual microwave-safe mugs for single servings.
Oven: Preheat the oven to 350°F (175°C) and grease a small baking dish or use silicone muffin cups.

Cook the Cake:
Microwave: Cook on high for about 2-3 minutes, or until the cake has risen and is firm to the touch. The exact time may vary depending on the microwave.
Oven: Bake for 15-20 minutes, or until a toothpick inserted into the center comes out clean.

Garnish and Serve:
If desired, sprinkle dark chocolate chips or sliced almonds on top before cooking, or add them as a garnish after the cake is done.
Allow the cake to cool slightly before serving.

Serving Suggestions:
Enjoy the cake warm or at room temperature.
Serve with a dollop of whipped cream or a scoop of ice cream for an extra treat.

Cooking Tips:
Ensure the eggs are at room temperature for better mixing.
If using honey instead of erythritol, reduce the amount slightly to maintain the right consistency.

Nutritional Benefits:
Almond Flour: Rich in healthy fats, fiber, and protein.
Coconut: Adds beneficial medium-chain triglycerides (MCTs) and a delicious flavor.
Yogurt: Provides probiotics and calcium.