Healthy recipies

Banana and apple cake

* 2 bananas * 2 apples * 2 cups of whole wheat flour * 1 cup of rolled oats * 2 cups of brown sugar * 1 cup of milk * 1 tablespoon of cinnamon Instruction: Preheat the oven to 350°F (approximately 180°C). In a blender, add the apple peels, bananas, brown sugar, milk, and eggs Blend well until the mixture becomes smooth and homogeneous In a separate bowl, combine the whole wheat flour, oats, cinnamon, and the peeled and chopped apples. Mix all the dry ingredients and apples together. Grease your preferred baking pan with butter or oil. Pour the liquid mixture from the blender over the dry ingredients, stirring gently to combine. Finally, add the baking powder to the batter and stir gently until it's evenly distributed. Pour the batter into the prepared pan and place it in the preheated oven. Bake for approximately 25 minutes, or until a toothpick inserted into the center of the cake comes out clean. Remove the cake from the oven, let it cool for a few minutes before removing it from the pan and serving.

Chia Seed Pudding

* ½ glass of chia seeds * 2 glasses of milk * 1-2 tablespoons of honey (or other sweetener) * ¼ lemon zest (optional) Instructions: Put the chia seeds, the milk, the sweetener and the lemon zest in a container with a lid. Mix everything with a wire rod. Let it rest for 5 minutes and mix again (this step is important to prevent seeds from getting "stad" at the bottom). Finally, let it rest in the refrigerator for at least 5 hours. Complement with fruit and oilseeds to taste! Ideas of toppings: Banana Berries Apples Jam Chocolate (80%) Peanut butter

Banana Pancakes

* 2 bananas * 2 egges * 1 table spoon of Greek yogurt * Cinnamon (on taste) * 1 table spoon of Vanilla extract * 2 table spoons of Flour Instructions: Mash the bananas: In a bowl, mash the bananas with a fork until smooth. Add the eggs: Crack the eggs into the bowl and mix well with the mashed bananas until combined. Mix in the rest: Add the Greek yogurt, vanilla extract, and cinnamon. Stir until everything is well incorporated. Then add the flour and mix until you get a smooth batter. The texture will be a bit thicker than regular pancake batter. Heat a pan: Preheat a nonstick skillet over medium heat. Lightly grease it with oil or butter if needed. Cook the pancakes: Pour small amounts of the batter into the pan (about 1/4 cup per pancake). Cook for 2–3 minutes on each side, or until golden brown and cooked through. Serve warm: Serve with fruit, honey, yogurt, or your favorite toppings.

Carrot Soup

* 5 carrots, peeled and cut into thick slices * 1 medium onion, peeled and cut into quarters * 1 medium turnip, peeled and cut into triangles * 2 peeled garlic cloves * 4 cups (tea) of water * Salt and black pepper to taste * 1 col. sunflower seed (dessert) (optional) * Pumpkin seed (optional) Instructions: Place the carrot, onion, turnip, garlic and water in a large pot. Bring to a boil and let it boil for 15 minutes. Season with salt and pepper and leave boil for another 5 minutes. Let cool before serving. Sprinkle the seed pumpkin when consuming the soup, hot or cold.

Spinach and cauliflower soup

* 1 sliced ​​leek * 1/2 bouquet of cauliflower * 1 large bunch of organic spinach * 1/2 medium yam (can be sweet potato, cassava or cassava) * 1 dessert spoon of golden flaxseed grains * Pink salt, water to top up (1 cup or so) * 1 dessert spoon of coconut oil or ghee for sautéing Instructions: Saute the leek in ghee. Then add the cauliflower, a little water and let it cook. For the yam, prefer to cook it separately, with the peel, and then take it off. After the cauliflower is slightly soft, add the spinach and let it cool down. Put everything in the blender, add the yam, flaxseed, salt and beat until very creamy.

Asparagus Cream

* 200g of asparagus * 1 medium onion * 1 col. of olive oil soup Instructions: Boil 500ml of water, add the asparagus and then turn it off. It is not I need to cook it fully. Book. In another pan, brown the onion and garlic. Add the asparagus and blend everything in a blender, add salt and serve in followed. Finish with pistachios or chopped chestnuts on top.

Chicken Pie

* 200g corn * 4 eggs * 500g shredded chicken * 1/2 cup cornmeal * 1/2 cup sour starch (or sour cassava starch) * 1 tablespoon of cream cheese * Baking powder Instructions: Prepare the chicken: If it's not already cooked, boil the chicken with salt and your favorite seasonings. Shred the chicken. Optionally, sauté it with onions, garlic, corn, and seasonings. Set aside. Blend the batter: In a blender or food processor, combine the eggs, corn, cream cheese, cornmeal, and sour starch. Blend until smooth. Add salt to taste. Finally, add the baking powder and mix gently (do not overblend). Assemble the pie: Grease a baking dish with butter or oil and dust with flour. Pour in half of the batter. Spread the shredded chicken over the batter as the filling. Pour the remaining batter on top to cover the filling. Bake: Bake in a preheated oven at 180°C (350°F) for 30 to 40 minutes, or until the top is golden and firm to the touch. Serve: Let it cool slightly before slicing. It can be served warm or at room temperature.

Grilled Chicken with Roasted Vegetables Ingredients

For the chicken: * 2 chicken breast fillets * Juice of 1/2 lemon * 1 garlic clove, minced * Salt and black pepper to taste * 1 teaspoon olive oil For the vegetables: * 1 carrot, sliced * 1 zucchini, sliced * 1/2 bell pepper, sliced * 1/2 onion, sliced * 1 tablespoon olive oil * Dried herbs (oregano, rosemary, or thyme) * Salt to taste Instructions: Season the chicken with lemon juice, garlic, salt, and pepper. Let it marinate for 15 minutes. Meanwhile, preheat the oven to 400°F (200°C). Toss the vegetables with olive oil, salt, and herbs, and spread them on a baking tray. Roast for about 25 minutes, stirring halfway through. In a non-stick pan, heat a little olive oil and grill the chicken fillets for about 5–7 minutes on each side, or until golden and cooked through. Serve the chicken with the roasted veggies. You can add a scoop of brown rice or quinoa for extra fiber.

Spinach, Tomato & Cheese Omelet

* 2 eggs * 1/2 cup chopped spinach leaves * 1 small tomato, diced (seeds removed) * 2 tablespoons of white cheese (or any light cheese) * Salt and pepper to taste * 1 teaspoon olive oil Instructions: In a bowl, beat the eggs with a fork. Season with salt and pepper. Heat the olive oil in a non-stick skillet. Lightly sauté the spinach for about 1 minute until wilted. Add the tomato and cook for another minute. Pour the beaten eggs over the veggies and sprinkle with cheese. Cook on low heat until set. Fold in half and serve. It’s quick (ready in 10 minutes), healthy, and goes great with a side salad or whole grain toast.

Greek Yogurt with Honey and Berries

* 1 cup plain Greek yogurt * 1 tablespoon honey * 1/2 cup mixed berries (strawberries, blueberries, raspberries) * Optional: a sprinkle of chia seeds or nuts Instructions: Mix the yogurt and honey, top with berries and optional toppings. Serve chilled.

Baked Apple with Cinnamon and Nuts

* 1 apple, cored * 1/2 teaspoon cinnamon * 1 tablespoon chopped walnuts or almonds * 1 teaspoon honey or maple syrup (optional) Instructions: Preheat oven to 180°C (350°F). Fill the apple center with nuts and cinnamon, drizzle with honey if desired. Bake for 20–25 minutes until soft.

Banana Ice Cream

* 2 ripe bananas, sliced and frozen Instructions: Blend the frozen banana slices in a food processor until creamy. Serve immediately as soft-serve or freeze for 1–2 hours for a firmer texture.