Ginger Mayo

Spanish Version

Many times my friends get frustrated with a reduced calorie diet and that makes them fail on trying, others on the contra ire think that buying industrially processed salad dressings bring flavor to their salad without realizing the quantity and quality of the fat and other ingredients not so good for your body.

This is why this week im going to dedicate it to publish some salad dressings, easy to make  and with an ideal caloric content to put up some flavors to the salads without exceeding daily limits allowed on a reduce calories diet.

We have done traditional mayonnaise, now let’s spice thing up, and what better way to do it than with ginger. Ginger oil brings great aid in heath as  digestive,  antiseptic, analgesic, anti-inflammatory, stimulating and even aphrodisiac properties. It can be found in asian markets or in the asian section at your local grocery store.

This dressing suits great to roman lettuce, mustard greens, or even bitter greens such as radiccio or chicory.

INGREDIENTS

1 Egg yolk<
1/4 tsp Sea Salt
1/8 tsp fresh ground pepper
1/4 tsp Mustard Powder
1 Lemon Juice
1/4 Cup Ginger Oil

PREPARATION

In a glass bowl mix the egg yolk, salt, pepper and mustard powder until the salt is dissolved.

Add the lemon juice

While whipping, gradually add the ginger oil to make the dressing.

The ginger oil is very spicy, use moderately, this dressing keeps well in the refrigerator up to a week

NUTRITIONAL FACTS
Serving: 1 Tablespoon

Calories 50
Carbs 44 g
Fat 3 g
Protein 3 g
Sodium 49 mg
Sugar 1g

Honey Mustard

Spanish Version

Many times my friends get frustrated with a reduce calorie diet and that makes them fail on trying, others on the contra ire think that buying industrially processed salad dressings bring flavor to their salad without realizing the quantity and quality of the fat and other ingredients not so good for your body.

This is why this week im going to dedicate it to publish some salad dressings, easy to make and with an ideal caloric content to put up some flavors to the salads without exceeding daily limits allowed on a reduce calories diet.
I met the honey muster dressing when I started to work in advertising back in the late nighties, the agency I worked at was in an office building with a Bagel and Salads mint the ground label, my best friend and I have lunch there frequently and she introduced me to this dressing.

Honey its an excellent sweetener, even if it has a similar caloric content that refined sugar, it doesn’t have any refining process which allows it to keep antibiotics and nutrients, thats why that sometimes people have honey and lemons for cold. If we combine this with a nice mustard, it can be dijon or plane yellow mustard from any grocery store, you will get an excellent mix of flavor.

INGREDIENTS

4 Tbsp Honey

4 Tbsp Yellow Mustrad

1/2 cup Olive Oil

Sea Salt

PREPARATION

In a bowl mix honey, mustard and sea salt and whisk it until the salt is completely disolved.

Slowly incorporate the olive oil to make and steady illusion, this means mixing it until all the ingredients come together without separating.

Once donde bottle it up and storage it, it will last for a whole week

NUTRITIONAL FACTS
For Each Tablespoon

Calories 76
Carbs  4 g
Fat 7 g
Protein 0 g
Sodium 57 mg
Sugar 4g

The Mayonnaise can be healthy

Spanish Version

Many times my friends get frustrated with a reduce calorie diet and that makes them fail on trying, others on the contra ire think that buying industrially processed salad dressings bring flavor to their salad without realizing the quantity and quality of the fat and other ingredients not so good for your body.

This is why this week im going to dedicate it to publish some salad dressings, easy to make and with an ideal caloric content to put up some flavors to the salads without exceeding daily limits allowed on a reduce calories diet.

Mayonnaise its an emulsion that contains a high content of fat, however, when home made with extra virgin olive oil you get the benefits of a unrefined cold pressed oil which is healthier for you and great for a reduced calories diet, in difference with the retail version which is usually done with vegetable oil (the olive available for that company or a mix of many different oils) and another ingredients that allows it to keep shelf stability for six months without spoiling.

You don’t have to feel intimidated by this recipe, its super easy to make and delicious.

INGREDIENTS

1 egg yolk from a large egg
1/4 tbsp sea salt
1/4 tbsp Yellow Mustard
1 tbsp Lemon Juice
1 tbsp vinegar
1/2 cup Extra Virgin Olive Oil

PREPARATION

In a glass bowl mix the yolk, mustard and sea salt whipping with a whisk until salt is completely disolved.

Add the lemon juice and the vinegar whipping vigorously.

Whithout stop the beating add a thin strain of the Olive Ol and whisk until having all the ingredients well mixed.

Once done bottle it up and storage it, it will last for a whole week

NUTRITIONAL FACTS
For Each Tablespoon
Calories 106
Carbs 0 g
Fat 12 g
Protein 0 g
Sodium 49 mg
Sugar 0 g

Gaby’s Cheesecake

Spanish Version

When I was in my twenties I turn myself into dog breeding, this gave me the knowledge about dogs, breeds, behaviors and the worst thing a dog can have, the owners!

From that group of breeders and owners I have Gabriela, descendent of a German mother and a Venezuelan father, she has that dark twisted German humor and strong will and the party spirit of a Venezuelan, once on her kitchen she told me this cheesecake recipe that I promise not to ever reveal.

However, keeping my promise, I have made a few adjustments to improve the caloric content and for the shortage of some of the original ingredients, its done with passion fruit, but you may chance the fruit depending of what you like or the season, but be aware that not all the fruits have the same liquid content.

One of the hardest things of writing this recipe was make it without brands so you can do it anywhere in the world, so please try it and let me know!

INGREDIENTS

For the crust
225 g graham crackers crushed
100 g unsalted margarine

For the filling

250 g unsalted ricotta
395 g condensed milk (1 large can)
1 cup passion fruit pulp
15 g flavorless gelatin

PREPARATION

Preheat the oven to 350 ºF

In a food processor put the crushed graham crackers and process until obtaining a fine powder

On a pan melt the margarine and remove from heat

Mix the graham cracker powder it’s the melted butter in the pan and then pour and compact over a pie dish, this will be your pie crust so try to have it as even as possible

Bake until slightly brown.

Remove from oven

To make the passion fruit pulp remove the pulp for the fruits and blend it without adding water on a blender.

Pass it throug a strainer so all the seed separate from it and just have the “juice”

Wash the blender jar so it doesn’t have any seeds left and then put back the passion fruit juice, add the ricotta, the condensed milk and blend until obtain a creamy silky mix, add the gelatin and blend for approximately 2 minutes.

Pour the cream over the still hot crust, and let it cool for at leas 1 hour then place it into the refrigerator for at least 2 hours until the cream is completely solid.

Portion it and share the joy!

There is many kinds of flavorless gelatins the vegetables and the animal ones, when you use any flavorless gelatin read on the label if it can be used with fruits, some gelatin made of colapis (fish tail) don’t work well with some fruits like the enzymes of the pineapple.

Frozen Mango Martini

Spanish Version

It’s Mango season, which means well have mangoes for a few weeks now, one of the most wonderful things of living in caracas its the quantity of fruit trees all over the city, which makes it great to walk around and pick up mangoes or rose apples or spanish limes.

Even when mangoes are a delicious fruit, high on fiber and extremely sweet, theres things that can be done with the unripe green fruit, sweets and savory.

It’s Last day of mango week and what a best way to finish it up than with a drink, when you get very ripped mangoes they turn tender and very sweet, in that case it’s very juicy and sweet and makes great mango juice, so lets celebrate mango season with a refreshing cocktail.

INGREDIENTS

Ginger Syrup

1 Cup Water
1 Cup Sugar
1 Ginger root Peeled and coarsely chopped

Drink

4 Ripe Mango Peeled, Pitted and pureed
1 Cup Vodka
Triple Sec
Ice Cubes

PREPARATION

Ginger syrup (it can be made ahead)

Combine sugar, water and ginger in heavy small saucepan.

Stir over medium heat until sugar dissolves and simmer for 5 minutes.

Remove from heat, cover Cover and let steep 1 hour.

Strain ginger syrup. Cool.

The cocktail

Fill a cocktail shaker with ice cubes and add:
1 part of vodka
1 part of ginger syrup
1 part of mango puree
splash of triple sec

Shake and strain on a cold cocktail glass.

Garnish with a piece of mango

Mango Salad

Spanish Version

It’s Mango season, which means well have mangoes for a few weeks now, one of the most wonderful things of living in caracas its the quantity of fruit trees all over the city, which makes it great to walk around and pick up mangoes or rose apples or spanish limes.

Even when mangoes are a delicious fruit, high on fiber and extremely sweet, theres things that can be done with the unripe green fruit, sweets and savory.

This salad its done using ripe but from mangos, according to the variety of the fruit it can have green-reddish skin or yellow-orangy skin, the important part for this recipe is to be really firm on touch because when softer it has more sugar and it became harder to handle.

INGREDIENTS

Dressing

1 1/2 Tbsp Olive Oil
1 Tbsp White wine vinegar

1/2 tsp Dijon mustard
1/4 tsp Cayenne Pepper

1 tsp Flower Water

Salad

1 Ripe mango
3 Cups packed chicory or escarole, washed well, spun dry, and chopped

1 Large vine-ripened tomato, cut into small pieces
1 Small avocado, pitted, peeled, and cut into small pieces

1/2 Small red onion, sliced thin

PREPARATION

On a glass bowl mix the dressing ingredients until completely blended.

With a sharp knife separate each side of the mango, cut vertical and horizontal lines into each side and then flip over the skin to show the diced mango. then carefully separate the skin from the pulp.

On a bowl toss all the salad ingredients with the dressing until evenly cover them.

Green Mango Ceviche

Spanish Version

It’s Mango season, which means well have mangoes for a few weeks now, one of the most wonderful things of living in caracas its the quantity of fruit trees all over the city, which makes it great to walk around this time of the year and pick up mangoes, rose apples or spanish limes. This it’s going to be Mango Season with recipes to portrait mango in a different way.

Even when mangoes are a delicious fruit, high on fiber and extremely sweet, theres things that can be done with the unripe green fruit, sweets and savory.

Now, this is a recipe turning to the savory dishes, acidity, hot and sweet mix to create this vegan version of ceviche.

You can make this as an appetizer or as a side dish for some grilled meat, pork or chicken.

this is a recipe to make 4 bowls

INGREDIENTS

5 Unriped Green Mangoes
3 Medium Red Onions
2 scallions
1 Cup Lemon Juice
2 Chilli peppers
1 tsp. Salt
1 cup Chopped Cilantro
Some Cilantro leaves to garnish

PREPARATION

With a vegetable peeler remove the skin from mangoes until removing all the green peel.

Slice every side of the mangoes to 1/4 of an inch and then in stripes.

Finely slice the onion and the white parts of the scallions.

Remove the seeds from the hot peppers and finely slice them.

Put everything in a non reactive bowl (glass or inox steel) and add the lemon juice and salt, and let it rest for at least 2 hours.

When ready to serve toss the chopped cilantro and serve with the least amount of liquid possible.

NUTRITIONAL FACTS
Serves: 4

Calories 118
Cabs 34 g
Fat 0 g
Protein 3 g
Sodium 479 mg
Sugar 21 g

Santiago’s Pancakes

Spanish Version

I have never considered myself as an expert, I think one learn something new everyday, with this said i felt greatly rewarded when one of my teammates from the swimming team, asked me to teach him how to make pancakes over a text message.

I Remember that i made my first pancakes when I was a child, one of those weekend mornings where i waked up early than mom, I want to the kitchen with the Idea to make breakfast for everyone by myself, then i went to my mothers room and wake her up and ask her for the recipe, she replied in-between waking and sleep,”Its one of each”.

Uh? One of each? what a Fastastic way to make a recipe! so here it goes…

One of each!

INGREDIENTS

1 cup of flour

1 Large egg

1 Tbsp oil

1 cup milk

1 Tbsp Sugar

1 tsp Baking Powder

1 pinch of salt

PREPARATION

In a bowl mix all the ingredients until betting a smooth texture.

Put a griddle or pan on mid high, once hot put a little bit of oil so the pancake doesn’t stick to the pan.

With a ladle pour some batter on the pan until getting some bubbles over the edges and those turn into small orifices, flip it and cook for 30 seconds aprox.

Once done proceed with the rest of the batter, and serve with butter and honey.

This article picture was taken by Santiago, my teammate. I don’t remember those first pancakes, but I can still hear some complains about not doing the dishes after that.

Baked Potatoes with bacon and scallions

Spanish Version

Since I was a little kid I was intrigued of baked potato, one of my childhood memories was this fast food venue called Mr. Potato were the main dish were this delights.

The right filling for a bake potato is probably has not the least caloric content, this is not an everyday recipe but it can be used in a special occasion.

For me the trick for a delicious filling is the proportion of cream, butter and potato.

This recipe it’s great for grilling or baked, perfect for a summer grill.

INGREDIENTS

4 large potatoes washed aprox 1 lb each.
1 lb butter
1 cup of sour cream
1 scallion stalk
4 Tbsp chopped fresh parsley
8 slices of cooked and chopped bacon
Foil paper

PREPARATION

Preheat the oven to 400 °F

Fol the potatoes with foil and bake them for at least 30 minutes, until pinched with a fork are very tender.

Remove from oven and let them cool down

With an oven mitten or a towel take each potato and cut the top and remove most of the content without getting to the skin, and put all the potato inside on a bowl.

Mix in the butter, sour cream, parsley, scallions and half of the bacon to make a tender and we’ll mixed purée.

Put the purée on a pastry bag

Fill each empty potato with the purée and sprinkle the remaining bacon.

Nutrition Facts
(for each potato)

Calories 1454
Carbs 82 g
Fat 117 g
Protein 15 g
Sodium 902 mg
Sugar 3 g

Healthy Chicken Nuggets

Spanish Version

I’m an only child, however I grew up really close to my cousins, one of them, the closest to my age has two kids, the first one a boy named Asier being the first child and for his mother’s “Practicity” he got used to have for meal “chicken and fries” and chicken for him means nuggets.

Even when the frozen nuggets have an arguably protein content, the caloric content and nutrient quality doesn’t seems for me as the most suitables for kids, or grown ups for that matter.

When Asier comes home to visit he have this nuggets and enjoy them without a doubt, in fact he loves them, they are really easy to make and much more healthy.

Yield: 4 portions

INGREDIENTS

1 lb Skinless boneless chicken breast
1 beat ended eggs
1/2 cup sesame seeds
2 Tbsp mustard seeds

PREPARATION

Over a piece of foil paper or wax paper put the ground chicken and form a cilinder sausage, the diameter of it will be the size of your nuggets.

Put the chicken on the freezer for at least one hour until is firm enough to be able to cut it without loosing shape.

Preheat the oven on 350 °F

Set the a baking sheet with foil paper

On 1 small bowl beat the egg in a separate bowl mix the seeds

Slice the cilinder on not so thick portions (max. Half and inch)

Pass each nugget over the egg and then pass it over the seeds until it’s completely cover, if needs more pass again on eggs and seeds.

Put each nugget on the oven sheet, once done bake for 20 minutes or until reaching at least 165 °F inside

Let them cool and serve with your favorite dressing.

NUTRITION FACTS
(Serving per recipe 4)

Calories 287
Carbs 7 g
Fat 16 g
Protein 31 g
Sodium 59 mg
Sugar 1 g