Category Archives: Useful recipes

Make a healthy vegan cheese with oregano

You can make healthy vegan cheese with avocado. It’s a healthy alternative to conventional cheese and great for people following a vegan diet or those just looking to improve their diet.

As many people know, avocados are one of the most versatile and healthy foods out there. Thanks to its good taste and texture, it can even be used to make a healthy vegan cheese with oregano.

Furthermore, it is excellent for salads, smoothies, sauces, and other recipes.

Although it is not a conventional cheese, it is a recipe with lots of nutrients that can replace this ingredient in some dishes. It goes perfectly with wholemeal bread, biscuits, and other snacks.

Vegan cheese with oregano

There are many recipes for making vegetable cheese from seeds, nuts, and roots. In today’s article, however, we will make a variation that is perfect for people who want a more healthy and balanced diet.

Furthermore, it can be used in weight loss diets because it has fewer calories than traditional cheese. At the same time, it provides healthy fats, proteins, and a range of vitamins and minerals.

Would you like to try it?

Ingredients

  • 3 medium avocados
  • 4 tablespoons raw coconut oil
  • 2 tablespoons of lemon juice
  • 1 teaspoon sea salt or Himalayan salt
  • 6 tablespoons of nutritional yeast
  • 60 ml fermented vegetable drink (see below for instructions)
  • 2 tablespoons of psyllium powder
  • 2 tablespoons dried oregano

Gear

  • Deep mixing bowls
  • Mixer
  • Round shapes
  • Baking paper

Preparation

  • Cut the avocados into strips and remove the core.
  • Put them in the blender along with coconut oil and lemon juice.
  • Then add salt, nutritional yeast, and fermented vegetable drink.
  • Process for two minutes and then add psyllium powder.
  • Make sure you get a thick, even mixture.
  • When you have the right consistency, take a large, round shape and fill it with the mixture, with baking paper in the bottom.
  • Put the cheese in the fridge for at least eight hours.
  • After that, take it out to make sure it’s the right consistency.
  • Remove the mold and cover the cheese with oregano.

How to make a fermented vegetable drink

One question you might ask yourself when it comes time to make a vegan cheese with oregano is where to buy a fermented vegetable drink. Don’t worry, because we have a simple recipe that you can make at home.

Ingredients (for three liters)

  • 2 1/2 dl buckwheat, quinoa, or Kamut wheat ( Triticum uranium )
  • 3 liters of water

Gear

  • 1 large glass jar
  • Rubber band or string
  • A piece of cloth

Preparation

  • Let the grain sprout. To make them, you pour them into a glass jar with water for around eight hours.
  • Cover the opening of the jar with the fabric and secure it with a rubber band or string.
  • Then drain the water and leave the jar facing diagonally downwards for two more days.
  • After two days, rinse the jar and fill it with twice as much water.
  • Let the grain soak for another 24 hours. During this period, they should make the liquid ferment.
  • After 24 hours, strain the water and store it in a glass jar in the fridge. If you want, you can repeat the fermentation with the same grains two more times, but only for 12 hours.

NOTE: you can also use, among other things, lenses. The most important thing is to follow the fermentation process. If the temperature is high, the drink will ferment more and if it is cold, the process will take longer.

What can you use vegan cheese with oregano for?

Vegan cheese with oregano is a healthy option for both vegans and people who just want to improve their diet. It may differ significantly from traditional cheese, but it can be used as a substitute in many dishes.

Do not hesitate to try it with:

  • Sandwiches
  • Toast
  • Tacos and burritos
  • Pasta
  • Salads
  • Pots

Try this easy recipe for hummus with paprika powder

Here is a simple recipe for hummus with paprika powder. It’s a healthy recipe you can enjoy at meals or as a snack. Are you ready to try?

This is a simple recipe for hummus with paprika powder. You might not know it, but this  Middle Eastern dish is not only a nutritional dream but also low in calories.

This recipe is quite traditional, with basic ingredients like chickpeas, tahini, lemon juice, and fresh garlic. The only thing we are going to add is a little paprika powder, but you can also use cayenne pepper.

The recipe is as delicious as it is versatile, and you can add just about any other ingredients you like.

Are you ready?

What is hummus?

Fantastic chickpeas

Chickpeas are the main ingredient in hummus. This is a legume that stands out for its many essential nutrients. If you still need a reason to try this recipe, check out the following.

100 grams of hummus gives you:

  • Calories: 166
  • Fett: 9,6 g
  • Protein: 7,9 g
  • Carbohydrates: 14.3 g
  • Fibers: 6.0 g
  • Manganese: 39% of the recommended daily intake (RDI)
  • Copper: 26% of the RDI
  • Folate: 21% of the RDI
  • Magnesium: 18% of the RDI
  • Phosphorus: 18% of the RDI
  • Iron: 14% of the RDI
  • Zinc: 12% of the RDI
  • Thiamine: 12% of the RDI
  • Vitamin B6: 10% of the RDI
  • Potassium: 7% of the RDI

A simple recipe for hummus with paprika powder

The best way to ensure you’re eating high-quality hummus with all the nutritional benefits is to make it at home. We will therefore show you how to make the traditional recipe and then add paprika powder or other ingredients.

Ingredients

  • 2 1/2 cups dry chickpeas  (you will get three times as much after cooking them. You can peel them if you want a smoother texture)
  • 1-2 garlic cloves, pressed
  • 3-4 ice cubes
  • 80 ml tahini (spread)
  • 1/2 teaspoon kosher salt
  • The juice of 1 lemon
  • Hot water (if needed)
  • Extra virgin olive oil
  • Paprika powder to taste

Preparation

  • Soak and cook the chickpeas. They must be soaked overnight before you cook them.
  • Once cooked, you can either peel them for a smooth texture or leave them as is for a slightly chunkier product. Put the chickpeas and pressed garlic into a food processor or blender and process them.
  • While the blender is still running, add the ice cubes, tahini, salt, and lemon juice. Mix everything for another four minutes. Check the consistency, and if it’s too thick, run the blender again and add some hot water. Do it slowly.
  • Continue mixing until you get the desired texture.
  • Then spread out in a bowl and add a generous splash of extra virgin olive oil. Garnish with a few chickpeas in the center if you like. Sprinkle paprika powder on top to taste.
  • Enjoy your hummus with peppers along with pita bread or vegetables you like.

This simple recipe for hummus with paprika powder is a perfect side dish

This and other hummus recipes are perfect substitutes for commercial dressings and dips. Their creamy texture and flavor enhance many dishes and add hardly any calories.

For example, you can add hummus to:

  • Sandwiches and hamburgers.
  • Egg halves.
  • Chicken nuggets and the like.
  • Toast, bread, and biscuits.
  • Tortillas.
  • Vegetables.
  • Salads and soups.

Final thoughts

Hummus is a healthy dish, and although the traditional recipe is delicious, you can benefit from experimenting with other ingredients,  such as roasted garlic, chili, avocado, black beans, cayenne, etc.

Don’t be afraid to use tahini. You only need to use 80 ml of tahini per 2 1/2 cups of uncooked chickpeas to make a delicious and irresistible hummus. However, you can add more if you want.

Tasty salad with celery and green apple

During the summer and warm weather, it is the perfect circumstance to enjoy the light and refreshing salads. But even though it is most common to eat a lot of salads in the summer, it is a good idea to eat salad all year round. Try these celery and green apple salad recipes to explore and experiment with new flavors. Dare to be curious about trying something new.

The combination of the tart green apple and the strong character of the celery gives the salad an original taste. At the same time, both celery and green apple are excellent foods for those who keep an extra eye on their shape or those who love to eat healthy food without compromising on taste.

The benefits of eating celery and green apple

Green apple is a fruit rich in antioxidants. Apple contains flavonoids, fiber, and plenty of vitamin C. Eating green apples is good for the heart and bones, and they make teeth and skin shine. They also keep you full, which is a big plus when you’re losing weight.

Celery is an excellent source of vitamin K, folic acid, potassium, and fiber, and it contains no calories. Its properties are perfect if you want to lower your cholesterol or blood pressure.

Celery is a good aid for weight loss and good for digestion. Its antioxidants have an anti-inflammatory effect, making it an excellent vegetable for people with diseases such as rheumatoid arthritis, joint inflammation, and asthma.

As you can see, celery and green apple are not only tasty, but they are also excellent additions to a healthy diet. The following recipes contain these two ingredients which can be used in different variations. You can therefore test the different recipes and see which salad your family likes the most.

Recipe for a salad with celery and green apple

This salad with celery and green apple can be prepared easily and quickly. It is an excellent side dish that goes well with fish or white meat. You can also have it as a right in itself.

Ingredients for 4 people

  • 1 bunch or about 100 g of celery
  • 2 green apples
  • Lemon juice (amount to taste)
  • Olive oil (amount to taste)
  • Salt and pepper (amount to taste)
  • 5 walnuts
  • 2 tablespoons of any nut
  • 5 mint leaves
  • Mayonnaise (optional, amount to taste)

Instructions

  1. Wash the celery and remove the leaves, especially the dry parts. Cut the celery into small cubes
  2. Wash the apples. Cut them in half, remove the cores, and dice. Cover the apple pieces with a little lemon juice so they don’t brown on the surface.
  3. Chop the walnuts, and the other nuts and mix them together in a bowl. Add the finely chopped mint leaves, oil, salt, and pepper.
  4. An alternative dressing can be made with mayonnaise.  When serving the salad, you can top it with, for example, almond flakes and peanuts.

To get a variation on the salad, you can use the following recipe for the dressing:

Ingredients

  • 5 tablespoons Dijon mustard (100 g)
  • 3 tablespoons of honey
  • 1 tablespoon olive oil
  • Salt and pepper (to taste)

Instructions

  • Mix the Dijon mustard with the rest of the ingredients in a small bowl and whisk together with a fork until everything is well combined.
  • Pour over the salad.

Gourmet salad with celery and green apple

In this recipe, you can also use other ingredients, for example, avocado gives a nice creaminess to the salad. The salad becomes “gourmet” with shrimp and artificial crab sticks.

Ingredients for 6 people

  • 3 green apples (Granny Smith for example)
  • 1 bunch of celery
  • 1 small onion
  • ½ avocado
  • The juice of 1 lemon
  • halls
  • 300 g peeled frozen prawns
  • 10 crabsticks (artificial crab meat)
  • 3 tablespoons mayonnaise (60 g)
  • Salt (to taste)

Instructions

  1. Peel the apples and remove the core. Cut into small cubes and cover them with lemon juice to prevent them from browning. Set aside.
  2. Remove the leaves from the celery and cut them into pieces the size of the apple pieces. Set aside.
  3. Peel the avocado, remove the core and cut it into cubes. Cover with lemon juice and set aside.
  4. Peel the onion and chop it finely. Rinse and dice all the crabsticks, and set aside.
  5. Blanch the prawns in salted water for one minute. Then move the shrimp directly into a bowl of ice water. Dry them well and cut them into slightly smaller pieces.
  6. Mix all ingredients together in a large bowl. Season with salt, and add the mayonnaise. Mix well to make sure the dressing is evenly spread over the salad.
  7. Serve portions of the salad on a bed of lettuce leaves.

How to make a delicious vinaigrette with orange juice

With a vinaigrette with orange juice, you get a tangy citrus flavor on your salad and also a good dose of vitamin C.

There are many different ways to make dressings and vinaigrettes with different flavors and colors. Which salad dressing you use depends on your personal taste. You can choose to make a dressing with a strong or light taste, salty or sweet, or why not with a citrus note. This is where our delicious vinaigrette with orange juice comes in. It is a good and useful accessory for all types of salads!

As for the ingredients for this vinaigrette, you can use any type of oil. Extra virgin olive oil is perfect for vinaigrettes, but you can also use walnut, hazelnut, or other oils. And when it comes to vinegar, apple cider vinegar, red vinegar, and balsamic vinegar are all good options.

In this article, we’ll take a look at some different orange juice vinaigrette recipes.

A simple recipe for vinaigrette with orange juice

Ingredients

  • The juice from 1 orange
  • The juice from 1/2 lemon
  • 2 tablespoons mustard (30 ml)
  • Olive oil
  • Salt
  • Pepper

Preparation

  • First, squeeze the juice out of the orange and lemon.
  • Pour the juice into the container in which you want to store the vinaigrette.
  • Add the mustard and oil and shake the container so that everything is well-mixed.
  • Then season with salt and pepper to taste.
  • You can store the vinaigrette in the refrigerator for a few days.

This delicious vinaigrette with orange juice is perfect for salad dressings, vegetables, meat, and fish because it gives them a particularly fruity taste. Plus, you get all the nutrients from one of the best citrus fruits!

Vinaigrette with orange juice and garlic

Ingredients

  • 1/2 cup fresh orange juice
  • 1 finely chopped garlic clove
  • Olive oil
  • A splash of apple cider vinegar
  • 1 tablespoon mustard (15 ml)
  • Salt
  • Green pepper

Preparation

  • Rub the inside of a bowl with a clove of garlic.
  • Add the oil and fresh orange juice. The classic is to use three parts oil to one part vinegar, but it depends on your personal preference.
  • Add apple cider vinegar, mustard, and a pinch of salt.
  • Then add fresh, freshly ground pepper.
  • Mix all the ingredients and shake so that all the flavors mix well.
  • You can store this vinaigrette in the refrigerator for about ten days without it losing its flavor and smell.

Salad with vinaigrette with orange and honey

Ingredients for the vinaigrette

  • 1 tbsp parsley (15 g)
  • 2 tablespoons of vinegar (30 ml)
  • 2 tablespoons honey (50 ml)
  • 1 dl olive oil (125 ml)
  • 1 tablespoon orange peel (15 g)
  • 2 tablespoons freshly squeezed orange juice (30 ml)
  • Salt
  • Pepper

Ingredients for the salad

  • 10 large lettuce leaves
  • 1 orange, cut
  • 1 1/2 tablespoons caramelized almonds (30 g)

Preparation

  • Mix parsley, vinegar, honey, and olive oil in a bowl.
  • Add orange juice and mix well.
  • Season with salt and pepper.
  • Place the lettuce leaves in a bowl.
  • Pour some vinaigrette with orange juice on the lettuce leaves and stir.
  • Finally, garnish with orange slices and almonds.

Another alternative to orange juice vinaigrette

Ingredients

  • 3 tablespoons of orange juice
  • 2 tablespoons balsamic vinegar from Modena
  • 1 tablespoon mustard
  • 2 tablespoons of honey
  • Black pepper

Preparation

  • Pour orange juice, vinegar, mustard, honey, and ground black pepper into a deep bowl.
  • Mix all the ingredients well to integrate all the flavors and aromas.
  • You can use that vinaigrette for salads, meat, and fish.

Other suggestions

  • A vinaigrette can be stored in the refrigerator for about ten days.
  • If you prefer to use freshly squeezed orange juice, you should mix the other ingredients completely and store them in the refrigerator, then add the orange juice right before serving. That way, you don’t lose any of its nutritional properties or vitamins.

Benefits of regular consumption of citrus

Citrus fruits have a characteristic sour taste and are rich in essential oils. They are also a natural source of vitamins (A, B1, B2, and C) and minerals (potassium, copper, and sulfur) and they help to detoxify the body.

Different methods of making jam without refined sugar

Jam can be made thick with several different tricks. Have you tried chia seeds? In addition, you do not need to use refined sugar if you are cooking jam. There are tons of different low-calorie recipes that contain natural, unrefined, unprocessed sweeteners. Read on to learn how to make jam without sugar, and try our recipes! 

Berry jam is an excellent addition to a low-calorie diet when the jam does not contain sugar. Berry jam contains fiber, natural fats, and antioxidants. With a little practice and the right ingredients, you can make jam that is a 100% healthy product.

There are various basic methods of making jam without sugar. These are that:

  • Cook the berries without adding any thickener.
  • Use pectin or some other thickener.
  • Thicken the jam with chia seeds.

The cooking method

The easiest method to make jam is by boiling. This technique is perfect for making blackberry and raspberry jam. The boiling also helps to release the natural pectin from the berries. When the water evaporates, the berries take on the classic jam texture.

Instructions

  • Place the selected berries on a tray and mash them lightly.
  • Then add artificial or natural sweetener and heat in a saucepan over high heat for a few minutes, until boiling.
  • Then lower the heat to medium while you continue to stir, and let it boil for another 15 minutes while using a spoon to remove any foam on the jam.
  • The jam is ready when the bubbles get bigger and the mixture has a creamy consistency.

The gelatin method

Many consider this to be the best method for making jam, especially strawberry jam. This is due, among other things, to the fact that strawberries contain a lot of water and not so much pectin. You can choose between using unflavored gelatin powder or gelatin sheets.

Ingredients

  • 1 glass of water
  • 1 portion gelatin powder
  • 5 dl strawberries, cut into large pieces
  • Optional sweetener, to taste
  • 1 teaspoon lemon juice

Preparation

  • First, pour the water into a bowl.
  • Then sprinkle the gelatin powder over the water and mix well. (If using leaf gelatin, let this sit for 10 minutes in lukewarm water before proceeding to the next step.)
  • Heat the gelatin mixture in a saucepan over medium heat until it begins to boil.
  • Add the strawberries.
  • Then you add the sweetener of your choice along with the lemon juice.
  • Raise the heat and cook for three minutes.
  • Then lower to medium heat and cook for another 10 minutes.
  • Remove any foam from the surface.
  • Finally, the jam is ready when it has acquired a soft, creamy consistency and large bubbles form.

Use chia as a thickener

Using chia seeds as an ingredient when making berry jam is another method of thickening the jam. In other words, this is also a perfect ingredient when you want the classic jam consistency.

Red jam (strawberries, raspberries, and blackberries)

Ingredients

  • 5 dl berries
  • The juice from an orange
  • 1 tbsp orange peel
  • 1 tablespoon chia seeds
  • Sweetener (optional)

Preparation

  • Place the berries in a saucepan. If using strawberries, split the large ones – you can use the smaller one’s whole.
  • Then pour in orange juice and bring to a boil.
  • Then lower the heat to medium and start mashing the fruit until they have a puree-like consistency.
  • Boil for 10 minutes and add a splash of water. You should now have a thick, soft, and creamy consistency on the jam.
  • Reduce heat to low and add the chia seeds. The mixture will now be gelatinous and grainy, similar to sugar.
  • Finally, add sweetener if desired.
  • Let cool and store in a jar.

Alternative sweeteners for jam

It is possible to find healthy alternatives to refined sugar, both natural and artificial. Many of these sugar substitutes have a high nutritional value and are potentially less harmful to our health.

You can make a berry jam without sugar with any of the following:

  • Agave syrup
  • Panel sugar
  • Maple syrup
  • Honey
  • Raw honey (add this to the jam after it cools so it retains its properties).
  • Coconut sugar
  • Molasses
  • Apple butter
  • Stevia
  • Raw, unrefined sugar

Sugar-free berry jam

Ingredients

  • 4 dl fresh strawberries
  • 4 dl fresh blackberries
  • 1 glass of grape must
  • 2 tbsp sweetener of your choice
  • The peel of a lemon, cut into strips

Preparation

  • First, put the strawberries and blackberries together with the grape must in a bowl. Let it steep for a couple of hours so that the flavors meld.
  • Then you can add any sweetener of your choice. Stir the mixture and let stand for five minutes until the juices are released.
  • Then add the lemon peel that you cut into strips.
  • Place in the refrigerator for 24 hours.
  • The next day, pour the berries into a saucepan and cook over medium heat for 20 minutes until thickened.
  • Then let it cool before pouring the jam into a glass jar ( previously sterilized and with a lid ).
  • You can use sugar, but in that case remember that raw, unrefined sugar is the healthiest choice.

How to cook healthy and tasty popcorn

Did you know that you can make healthy and tasty popcorn at home in a simple, quick, and cheap way? However, you should do it the right way to avoid ingesting large amounts of salt, fat, and sugar.

Do you only eat popcorn when you go to the movies? Do you buy this snack pre-popped, or are you one of those people who uses the microwave to pop a bag yourself? Did you know that you can also prepare healthy and tasty popcorn at home in a simple, quick, and cheap way? The best thing about this is that you can control your portions and the amount of salt and fat in your popcorn.

In this article, we are going to share some tips on how to make this tasty snack at home. In the sections below, you’ll find ideas for how you can give your popcorn a new twist, and we’ll also take a closer look at its nutritional value.

The nutrients and benefits of popcorn

This tasty snack, which is so famous and popular all over the world, consists of corn. There is a special type of corn that “pops” when exposed to heat. In other words, it is a healthy food that has a high nutritional value and also certain health benefits :

  • Popcorn mainly consists of carbohydrates, 9 grams of protein, and 5 grams of fat (monounsaturated and polyunsaturated) per 100 grams.
  • It also provides B vitamins and minerals such as magnesium, phosphorus, zinc, and copper.
  • In addition, popcorn contains polyphenols with antioxidant effects, which protect your cells from damage caused by free radicals.
  • Popcorn contains a considerable amount of fiber. Studies have shown that eating popcorn regularly reduces the risk of certain health problems, such as high blood pressure (hypertension), coronary heart disease, jaundice, diabetes, and obesity.
  • This snack can help reduce your body weight when you let it replace other snacks with more calories. Also, popcorn is more filling than french fries.

All these properties depend on the nutrients that the corn kernels contain. Therefore, it is good as a snack, if you eat it in moderation and in its natural form.

It is best to hold back on additives such as chocolate, honey, or cheese, and only add these on special occasions. When you eat popcorn as an everyday snack, you can give it a tasty touch with the help of oregano, spices, or a little cocoa powder.

How do you prepare healthy and tasty popcorn at home?

Three basic ingredients and three steps are all it takes to pop popcorn. They are not hard to come by and they have a long shelf life. That way, they are always available if you suddenly feel the urge to eat something salty.

Necessary ingredients

The first step is to get hold of corn kernels that are suitable for popcorn popping. This aspect is important because not all corn can “pop”.

You can find the right type in most grocery stores and sometimes in stores where you can buy dry goods in bulk.

The other two ingredients you need are salt and a little extra virgin olive oil. This is the most recommended type of oil, as it can withstand high temperatures and is a healthy option you can find in most stores.

Kitchen utensils

Here again, the list is short and simple. To make popcorn at home, all you need is a large saucepan or pot with a lid. The corn must have enough space to grow because the volume multiplies when the popcorn pops. To serve the final product, you need a large or several small bowls.

The three steps to making healthy and tasty popcorn

This is the basic way to make popcorn. Once you’ve popped them, you can customize the recipe in many ways and create endless variations. The recipe below will give you a large bowl of popcorn that will make about four servings. If you really love popcorn, you may want to increase the amounts slightly:

  1. Pour 2 to 3 tablespoons of oil into your pot. This amount is needed to create enough steam. Place the plate on medium heat.
  2. Add 1 deciliter of popcorn. Mix with the oil and shake occasionally until it starts to color a little. Cover it with a lid and let it start to pop.
  3. You will hear the characteristic popcorn sound after about two minutes. At this point, you should shake the pan a bit to shake the unpopped corn down against the heat. Let the pan stand for a while. But if smoke comes out from under the lid, lower the heat.
  4. Remove the pan from the heat when the popping sound becomes less frequent. Then remove the lid so that the popcorn does not become soft.
  5. Pour immediately into a bowl or serving dish.

Give your popcorn a personal touch

Plain popcorn with a little salt is in itself a tasty and aromatic snack that is hard to resist. But many enjoy exploring new combinations and flavors. Meanwhile, others eat it so often that they want more variety. Regardless of what suits you, it’s easy to add flavor to popcorn with different seasonings.

Everyone has their favorite combinations, of course, but here are some ideas that add a special touch:

  • Cheese flavor: Just spray with a little oil (preferably with a spray bottle) and grate parmesan cheese on top. Nutritional yeast is a similar vegan option.
  • Chilli powder or chili flakes for those who love snacks that have a bit of heat.
  • Mixed spices: Here, only your imagination and your personal taste set the limits. You can choose pepper, turmeric, curry, masala, etc.
  • Vinaigrette: Just prepare a simple vinaigrette, or add any ingredient to the vinaigrette that you like, such as mustard or honey. Pour into a spray bottle and spray over your popcorn.
  • For those who love sweets: Just melt some of your favorite chocolate and mix it with pre-popped popcorn. You can also try sprinkling some cocoa powder on your popcorn.

Popping healthy and tasty popcorn at home is easy

To make homemade popcorn, you just need the right kind of dried corn, as well as salt and oil. You can pop them in any pot with a lid. Just make sure it’s big enough, as the corn kernels need room to grow. In just a few minutes you have tasty snacks to enjoy!

Popcorn is also very popular when popped at home, as it can be a healthy option to eat between meals. Even if you follow a diet to lose weight, it is possible to include some popcorn at some point. With the right ingredients and without overdoing the salt and oil, you can enjoy popcorn guilt-free!

A healthy stew with chickpeas and spinach

Legumes and vegetables combine perfectly in this stew with chickpeas and spinach. It is perfect for warming the body on rough and cold days!

Do you think of large cauldrons and heavy dishes that take time to digest when you imagine a pot? Well, with this chickpea and spinach casserole recipe, we’ll convince you that’s not always the case.

A simple and easy dish to prepare that is not at all too heavy on the stomach and that you can eat often. In addition, stews are pleasant dishes with a high comfort factor to eat together with the family, which also provide good nutrition at the same time.

Find out how to do it below!

Vegetables and legumes

It is still important to incorporate legumes into the daily diet. This is a very nutritious type of food and it would do us good to eat them more often. Unfortunately, a large part of the population does not eat them in the recommended amounts.

They can be prepared in many ways for more variety. Soups and stews are classic recipes and each region usually has its most typical dishes. But nowadays, the lack of time or the fear of saturated fats has removed them from many menus.

This chickpea and spinach casserole is relatively easy to prepare in a short time, especially if you use canned chickpeas. In addition, you can take advantage of a free afternoon by preparing several portions and storing them in the refrigerator or freezer for future meals.

Casserole with chickpeas and spinach

In this recipe, you combine legumes and vegetables in equal parts, resulting in a healthy and light dish. So are you ready to learn how to go about it? Don’t forget the bread to dip in the tasty, rich sauce!

Ingredients for 4 servings

  • 400 grams of pre-cooked chickpeas
  • 200 grams of spinach
  • 3 to 4 hard-boiled eggs
  • 1 small onion
  • 4 to 5 tablespoons passed tomatoes
  • 2 cloves of garlic
  • Salt
  • 1 bouillon cube (optional)
  • Black pepper
  • Extra virgin olive oil

Gradually

  • Start by peeling and dicing the onion and sautéing it in a pan with olive oil. Add the tomato sauce when the onion starts to brown. Reduce the tomato sauce until it changes consistency and set aside.
  • Then fry garlic and spinach in another pan, well cleaned and chopped. As soon as they turn a darker green color, remove them from the heat.
  • Prepare a pot to cook your chickpea and spinach stew. Pour in the concoction of onion and tomato and add approximately 3.5 dl of water. Then add the chickpeas (well drained if canned). Then add salt and pepper to taste and, if desired, a stock cube.
  • After 5 minutes, add the spinach and cook everything together for another 5 minutes. If the pot is too dry, add a little more water.
  • Then turn off the heat and add the hard-boiled eggs, peeled and cut in half. Cover and let stand for a while so that the eggs can taste the sauce. Your tasty, healthy dish is now ready to serve!

Another recipe for stew with chickpeas and spinach

This is an alternative way to prepare a variation of the dish that goes even faster than the previous one. Thus, it is a complete alternative and is also suitable for vegans because it does not contain any eggs or any other ingredient of animal origin.

Ingredients for 2 servings

  • Half an onion
  • 2 cloves of garlic
  • 5 dl of water
  • 3 handfuls of baby spinach
  • 200 grams of cooked or canned chickpeas
  • Salt and extra virgin olive oil

Cooking

  • Peel and finely chop the garlic and onion. Then fry them with a little olive oil in a frying pan or pot. Fry between 3 to 4 minutes on low heat.
  • Wash and strain the spinach leaves at the same time and put them in the pan. Saute for two minutes.
  • Then pour in the cooked chickpeas and sauté for a few minutes. Then cover all the ingredients with the water, add salt and pepper, and cover with a lid. Then cook on low heat, so that all the flavors mix together into a rich stew.
  • Alternatively to the water above, if you have prepared a vegetable broth, you can replace the water with it. The function is the same and the dish will have much more flavor.
  • After 20 minutes, it’s ready to eat!

To create a more pronounced taste, you can add other, optional ingredients to the pot. For example, try celery, peppers, zucchini, or leeks and experiment with spices, among which peppers and bay leaves are worth mentioning.

Chickpea and Spinach Casserole: a dish to get your pulse on

This recipe is a great opportunity to incorporate legumes into the diet.

Legumes are beneficial from a nutritional and health standpoint, and researchers have observed that they help reduce the incidence of certain chronic diseases. But that’s not all, because limiting the intake of animal protein and replacing some of it with more vegetable protein is considered positive on an environmental level.

If you don’t have time to make this stew at dinnertime, you can prepare it the day before (or even earlier so that you have a few portions in the freezer). In fact, it’s almost better because the flavors settle over time and the broth thickens.

Although it’s not a particularly difficult recipe, it can be even easier if you use frozen spinach and canned chickpeas. And if you don’t have these two ingredients, you can vary and use cabbage, Swiss chard, lentils, or beans.

More interesting facts about this stew

If you have problems eating legumes (poor digestion or gas), you can reduce the number of chickpeas and add a little more vegetables. You can also season the pot with cumin, bay leaves, or fennel which can help reduce gas formation.

In summary, chickpeas provide the body with fiber, protein, and slowly absorbed carbohydrates. In addition, spinach is a source of vitamins A, C, and group B as well as minerals such as iron, magnesium, potassium, and phosphorus.

3 ways to make a mango and avocado salad

This mango and avocado salad is much more than just an attractive, fresh, and tasty dish. These ingredients stand out for their nutritional content and the benefits they provide to the body!

These two tropical fruits are gaining more and more importance in many diet plans. In the kitchen, it might feel a little strange to mix them in one and the same dish, but it actually gives fantastic results. For this reason, here we suggest three ways by which you can prepare a refreshing mango and avocado salad that is sure to become very popular in the household!

A tasty and nutritious dish

Preparing a delicious and healthy salad is not difficult and does not require much time. The key is to choose some fresh ingredients and combine them with a tasty dressing.

The mango and avocado salad does not contain too many ingredients and may or may not be complicated to make. In fact, it’s a dish that you’re sure to make again and again on many occasions because it’s such a tasty dish.

On a nutritional level, the avocado stands out for its content of healthy fats (just like olive oil), vitamin E, vitamin A – which plays a protective role for our eyes – and folic acid. In addition, it contains minerals such as potassium and magnesium.

Thanks to the presence of these nutrients, avocados are a food that can promote cardiovascular health, weight management, and healthy aging. It also provides extra energy for athletes and folic acid for pregnant women.

The composition of mango is more similar to other fruits, with a high percentage of water and a fair amount of fiber and vitamins (its vitamin C levels stand out, for example). In addition, it contains a huge amount of health-promoting phytochemicals.

Adding this fruit to your daily diet can provide benefits such as reducing the risk of suffering from inflammatory and metabolic diseases. In addition, it helps with digestion, it protects against cellular aging and is good for helping your skin and eyes to an optimal condition.

Option 1: Mango and avocado salad with seeds

Combining the two main ingredients with poppy seeds gives an original touch to this dish.

Ingredients for 2 servings

  • 1 avocado
  • Salt
  • 100 g cream cheese from cow’s milk
  • 1 pinch each of poppy seeds, sunflower seeds, and toasted sesame seeds
  • 1 medium-sized mango
  • Extra virgin olive oil
  • 100 g mâche salad (winter salad, field salad)
  • Lemon to taste

Instructions

  1. Start by washing the lettuce well and let it dry in a colander. Dry with a kitchen towel if necessary. Then put it on the plate.
  2. Peel and cut the mango and avocado into medium-sized pieces. Place these on the lettuce leaves. Then add the drained and cut cheese.
  3. Decorate the top with different seeds to your liking.
  4. To finish the recipe, prepare a dressing with olive oil, salt, and lemon juice. Thanks to this, you can avoid the fruits from oxidizing and they look good until you eat them.

Option 2: Mango and avocado salad with prawns

Here we have summery and tropical flavors in a fresh and delicious dish. Let’s take a look!

Ingredients for 4 servings

  • 200 g peeled prawns
  • 1 lemon
  • 2 avocados
  • 1 mango
  • 2 tbsp lemon juice
  • 100 ml extra virgin olive oil
  • 500 ml salad
  • 100 g red onion

Instructions

  1. Start by cutting the lemon in half and then into fine slices.
  2. Cut the avocado in half and remove the core and skin. Cut it into pieces and squeeze some lemon juice on them to prevent them from darkening.
  3. Peel and cut mangoes.
  4. Then prepare the vinaigrette in a small bowl. Mix the oil with lemon juice, salt, and pepper. You can add mustard as you like.
  5. Wash the lettuce leaves well, and drain. Peel and cut the red onion into thin strips.
  6. Put the plate on medium heat and fry the prawns for one minute on each side. They should get a nice pink color. Let them cool.
  7. Then it’s time to put everything on the plate. Mix the lettuce leaves with the onion and add vinaigrette to taste. First, put this on the plate and then top it with mango, avocado, and prawns.

Option 3: Mango and avocado salad with lemon and chili

In this salad, all the flavors really stand out; especially the spicy and the sour. A combination that makes this dish the star of the show.

What you need to make 4 servings of this salad

  • 1 mango and 1 large avocado
  • 1/2 red onion
  • 100 g rocket
  • 1 tablespoon lemon juice

For seasoning

  • 1 tablespoon white wine vinegar
  • 4 tbsp orange juice (about the juice from half an orange)
  • 2 tbsp lemon juice
  • 4 tbsp extra virgin olive oil
  • 2 tbsp ground cumin
  • 1 fresh red chili pepper (or 1 bell pepper if you don’t like spicy)
  • 2 teaspoons coriander
  • Salt and pepper

Instructions

  1. Before starting the dish, peel and cut the mango and avocado into medium slices. Wash and dry the arugula thoroughly.
  2. Peel and finely chop the onion and put it in a container with water and lemon juice. Let it rest for 10 minutes and pour out the water and dry.
  3. Then add all the seasoning ingredients in a glass jar with a lid or a small bowl. Mix them well until they form a uniform mess. Add the chili pepper in small pieces.
  4. Then put the arugula in a salad bowl and add half of the dressing. Add the fruits and onions, mix everything, and drizzle on the rest of the dressing.
  5. Serve immediately.

The perfect light and healthy starter

This tasty mango and avocado salad is an ideal dish to start any meal. You can serve it as a starter before a rice or pasta dish, but it also works well as a side dish to give a fresh touch to the main course.

But since it’s a light dish, it’s also an excellent evening meal. If you also add cheese, nuts, or yogurt it makes for a very complete meal and a great way to add healthy fats, vitamins, and beneficial nutrients to your diet.

As a base for the salad, there are actually a variety of different types of green leaves you can choose from, all of which go well with salad; spinach, sprouts, rocket, winter salad, or watercress. However, you don’t need to add much as the two fruits add enough flavor and texture to give a good mix of flavors to the dish.

Both the avocado and the mango are fragile foods when it comes to storing them. For that reason, it is a good idea to pick them when they are about to reach their optimal ripeness and not wait too long to use them. Often it can be worth paying a little extra for these particular products.

Chia pudding for breakfast: A good start to the day

Chia pudding for breakfast is a recipe characterized by its excellent nutritional content. Besides being easy to prepare, it helps us get energy early in the morning. We tell you about the properties and how to prepare these delicious chia puddings.

Chia pudding for breakfast is the perfect way to start the day with more energy. It is a source of vitamins, minerals, fatty acids, proteins, and other nutrients that promote our well-being.

Chia pudding for breakfast is a small dish characterized by its excellent nutritional content. Besides being easy to prepare, this pudding helps us get energy early in the morning. Today we will tell you about the properties and how to prepare these delicious chia puddings. Don’t miss this article!

Chia pudding for breakfast: The importance of eating breakfast

To begin with, let’s talk about the importance of eating breakfast. Since it is the first meal of the day, it can contribute to a better quality of our diet, better energy levels and thus greater well-being. This is true as long as we make good choices about what we eat.

A study published in the medical journal Hospital Nutrition shows that many researchers believe that eating a healthy breakfast can be associated with better nutritional intake and better nutritional quality in the diet throughout the day.

Properties of chia seeds

Chia seeds, Salvia hispanica , have been eaten by humans for more than 5,000 years. They are particularly famous for being one of the most important foods found in the Mayan and Aztec diets. Their characteristics show their excellent nutritional potential because they:

  • Contains protein (mainly prolamins) and polyunsaturated fatty acids (omega-3 and omega-6)
  • Provides B vitamins and minerals (potassium, magnesium, calcium, and phosphorus)
  • Contains antioxidants (mainly chlorogenic and caffeic acid, quercetin, and kaempferol)
  • Helps provide a certain amount of soluble fiber

Therapeutic perspectives

Thanks to these properties, many studies have shown the therapeutic effects of this seed on non-communicable diseases. Specialists have been able to prove the following:

  • First, they help lower blood sugar levels, waist circumference, and body weight in obese individuals.
  • They also help control blood pressure and cholesterol levels, which protect against cardiovascular disease.
  • Finally, according to a study published in the scientific journal Molecules, kaempferol found in chia seeds and other foods has anticarcinogenic potential (mainly skin, liver, and colon cancer). Of course, more studies are needed to prove these effects.

Regardless, doctors recommend including this very healthy food in our regular diet to benefit from its properties. So why not learn how to make a delicious chia pudding for breakfast?

Recipe for a good chia pudding for breakfast

A delicious chia pudding can help you get a complete and healthy breakfast. It does not provide excessive calories, but it provides energy and provides nutrients necessary for your health.

Ingredients

  • 3-4 tablespoons chia seeds (45 g)
  • 2.5 dl vegetable or animal milk 
  • 1/2 teaspoon honey or sweetener of your choice (5 g)
  • Vanilla and cinnamon to taste
  • Add fruit you like and some muesli or whole grain products such as oatmeal etc.

This is how you make your chia pudding for breakfast

  • First, mix a chia seed, milk, sweetener, vanilla, and cinnamon in a bowl or porcelain mug.
  • Then, once the ingredients are mixed, let them stand for 5 minutes. Then stir well.
  • Cover the mixture with a lid and refrigerate for one to two hours, or overnight. The chia pudding should have a thick (non-runny) consistency.
  • Take it out of the fridge when time has passed and it has reached the expected consistency.
  • Top with fruit and berries to taste.

Include chia seeds in your breakfast

Chia seeds are a very complete food that is perfect for breakfast, as it provides nutrients that increase our energy and vitality. Best of all, we can incorporate these little seeds into a quick and tasty recipe like a pudding, and combine them with fruit and grains to taste!