The Mayonnaise can be healthy

Dressings

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

Advertisements
Chicory Mango Salad

Mango Salad

Easy to make, Healthy, Ingredients
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

Green Mango Ceviche

Easy to make, Healthy, Ingredients

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

Pancakes Ready to Eat

Santiago’s Pancakes

Basics, Easy to make, Memory Lane

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.

Healthy Nuggets

Healthy Chicken Nuggets

Baked, Easy to make, Healthy

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

 

Padron Green Peppers

Padron Green Peppers

Baked, Easy to make, Healthy

Spanish Version

There’s people important in your life and sometimes they are not aware of it, for me one of that people is Rafael, one of my best friends. A few weeks ago Rafa published on his Facebook his mother’s Padron Peppers picture and I compromise to him get the recipe and prepare them.

Padron green peppers are variety from the Capsicum annuum Peppers. It’s origin comes from the northwestern municipality La Coruña in Spain, being a variety their heat is from none to moderated and just a minor quantity ( approximately 20%) are particularly hot, this depends among other factors the quantity of water or sunlight during the growth process.

Rafael also it’s a believer of a healthy lifestyle, even he wrote the bookEn Buena Salud ” (which also was on the top 10 rank Amazon 2011 top books in spanish), thats why I decided to make this recipe two ways, traditional fried and on a reduced fat baked way.

INGREDIENTS

1/4 lb. Padron green Peppers (approximately 50 peppers)

1/2 cup. vegetable oil  (if frying)

2 Tbsp olive Oil (If Baking)

1/2 tsp de Sea Salt

 PREPARATION

Wash and dry the peppers

With a Paring Knife cut the tip of the peppers in half if small and in 4 the large ones

If you’re going to fry them:

Put the frying oil on a skillet to Medium High temperature.

Fry the peppers from one side and flip them over until slightly golden. (5 minutes aprox)

Remove from oil and place onmetal strainer lined with some paper towels, to absorb oil.

If you’re going to bake them:

Preheat Oven to 400 ºF

On a cup put the Olive oil and with a pastry brush paint each pepper on both sides.

Place each pepper on a baking sheet and bake for 12 minutes.

With thongs flip each pepper and bake 5 more minutes.

Remove from oven

Place the peppers on a plate and sprinkle the sea Salt.

Now, Just Enjoy!

The difference between both preparations is that, on the oven the flavor is deepest and smokey, meanwhile fried the cooking is faster and has a lighter taste.

NUTRITIONAL FACTS

Fried                  Baked
Calories              746                     407
Carbs                   36 g                    36 g
Fat                        71 g                    33 g
Proteíns                 6 g                      6 g
Sodium             936 mg                937 mg
Sugar                     0 g                     0 g

 

Chicken patty

Ginger-Lemongrass Chicken Burger

Easy to make, Healthy

Spanish Version

To be in shape inside and out you need to have a healthy diet, even when the fat is important for the body functions, there has to be a balance, this recipe is ideal for a low fat but full of flavor lunch.

Lemongrass gives this recipe a fresh citrus, but not acidic, flavor and ginger puts some aroma and spice to it, also both ingredients are digestives and aid with the nutrients absorption.

So, prepare your taste buds and enjoy this quick, easy and delicious burger.

Yield: 4 burgers.

INGREDIENTS

2 skinless boneless chicken breast grounded.
1 lemongrass stalk finely chopped
1 ginger root piece finely chopped
2 Tbsp finely chopped onions
1/4 tsp salt
1/4 tsp freshly ground mixed peppers
1 Tbsp olive oil

For the burgers

4 whole grain burger buns
1 Caramelized large red onion
Watercress leaves
4 Tbsp. Dijon mustard

Special equipment: Slotted griddle or grill and a Meat Thermometer
(optional)

PREPARATION

Heat the griddle on mid-high temperature

Mix the chicken with all the ingredients but the oil until havering a very integrated mix

Separate the mix in four equal sized balls, cover them with the olive oil and shape them on a even disk shape.

Cook on a side until it separate easily from the griddle, flip over and cook on the other side until reach at least 165 °F of inner temperature or when pinched the liquid coming out from it is completely clear.

Once cooked the patties, assembly the burgers:

Cut the buns in half and take them to the griddle a few minutes to warm them.

Take the base bun and spread a tablespoon of Dijon mustard.

Put the patties over the mustard

Top the patties with watercress

A layer of Caramelized onions

And cover with the other bread. If you’re willing to use another sauces place them between the bun and the patty.

Now allow yourself a few minutes to enjoy this delicious burger.

Nutritional Content (Patty)

Calories 187
Carbs 5 g
Fat 8 g
Protein 26 g
Sodium 222 mg

Cocoa and cardamom Sorbet

Cocoa and Cardamom Part 2

Desserts, Easy to make

Spanish Version

A few weeks ago I posted the Cocoa and Cardamom Ice Cream, now I decided to use the same flavor to make it a sorbet.

The difference between Ice cream and sorbet it’s the base, mean while the ice cream is made out with a custard base made of dairy cream and egg yolk the sorbet has a water base, which make it egg-free and dairy-free which makes it an ideal option for lactose intolerant diet.

Cardamom, as I said on the ice cream recipe is considered one of the most expensive spices in the world, and bring to the sorbet a fresh taste

The cocoa that i use for this recipe is Chocolate Tea and to be honest with you, I was concern to publish this because this blog’s main idea is to create recipes with ingredients easily to find anywhere, however I found it on Amazon. I discover Chocolate tea a few years ago on the supermarket and the name was pretty intriguing, it’s the roasted cocoa’s almond shell. it contains all the antioxidant benefits of cocoa and a natural chocolate flavor creating an infusion low fat and the rich chocolate taste.

Yield: 6 Ice cream Balls

INGREDIENTS

For Simple Syrup
1 cup water
1 cup sugar

For the Infusion
3 Cardamom pods mashed

2 Tbsp. Chocolate Tea
2 Cups of water

Special Equipment: Ice Cream Maker 

PREPARATION

Simple Syrup

On a sauce pan bring to boil water and sugar until the sugar crystals are completely disolved

Remove from burner and let it cool

Put it on the fridge for at least 3 to 4 hours

The Infusion

On a saucepan bring to boil water, cocoa and cardamom for 10 minutes aprox.

Remove form burner and let it cool

Pass the infusion over a strainer and discard all solids.

Refrigerate the infusion for at least 4 hours.

Sorbet

Mix the simple syrup and infusion, and freeze following the manufacturer’s instructions form your Ice Cream Maker.

Remove from machine and put on a covered container on the freezer for at least 3 hours

Nutritional Facts (per portion)

Calories 128
Carbs 33 g
Fat 0g
Protein 0 g
Sodium 0 mg
Sugar 33 g

Spinach Frittata

Spinach and Herbs Fritatta

Breakfast, Easy to make, Healthy

Spanish Version

During my teen years i loved cooking shows, by that Time TLC had a few and i remember some as “Biba’s Italian Kitchen”. I Also remember to be seated with a paper sheet every day and write in some sort of shorthand everything that happened there. One of the recipes I remember (as a concept) was the Frittata, I don’t remember the recipe at all (it must be rotten down somewhere) but the idea to use a skillet and then place it into the oven was so intriguing, mostly because i never had a real oven until I moved out, and if you add to this the aroma of fresh herbs it turns even better.

The following frittata is not Biba Caggiano’s, but it works marvels as a high fiber and protein healthy breakfast.  In the picture is served with Arepas to add a high glicemic index carb to your diet.

You may add some grated cheese but as im right now on a non dairy diet, there’s no cheese on this one.

INGREDIENTS

1 Small scallion chopped green and white parts
1 tbs. olive Oil
1 cup washed spinach leaves
1 Sprig of Oregano
1 Sprig of Thyme
4 Basil Leaves
4 Egg whites from large eggs
2 Egg Yolks from large eggs
Salt and Pepper

Special Equipment: A heavy ovenproof skillet

PREPARATION

Preheat the oven broiler on the higher temperature and align place the tray on the middle rack.

In an ovenproof skillet pour the oil, once hot sauté the scallions until the white turns clear.

Add the spinach, herbs and salt tossing it for a less than a minute so it doesn’t loose all the crispness.

Mix the egg whites and yolks and pour into the skillet.

Remove the skillet from the burner and place it in the oven until the top is golden brown (about 15 minutes)

Remove from oven using a protective mitten to avoid burning yourself, the frittata will be risen and it will be turning back down while it cools.

Put it on a plate and enjoy!

Nutrition Facts

Calories 321 cal
Carbs 3g
Fat 17g
Protein 35g
Sodium 441 mg
Sugar 0g

Egg whites Omelette

Egg whites omelette

Breakfast, Easy to make, Healthy

Spanish Version

A classic of high protein diets is the egg whites omelette, because it’s a fast and easy way to obtain high quality protein. The egg white possess a great source of protein easy to obtain and dast to cook.

Now, to the taste the egg whites have a very plain, almost neutral, taste and it can be really annoying to have on a everyday basis. In my case when I do a whites omelette I mix it with a portion of vegetables or meat, the one on the picture has aji dulce, onion and garlic the idea is to enhance the flavor of what’s on it with the omelette.

In the market there are many options to get egg whites, you can get them from fresh eggs, pasteurized frozen or on UHT, even powder, mostly used on the industrial preparations. For me there’s nothing like the fresh ones, the processed products don’t have the same texture while cooking, I can use them as an ingredient for some other preparation but nos as the main protein.

INGREDIENTS

1 Tablespoon oil
4 egg whites from large eggs

PREPARATION

spray a small pan with oil and bring it to mid high temperature.

In a bowl pour the egg whites separating them from the yolk, and mix them with a whisk or a fork.

There is a few methods to separate the yolks.

Open the egg in half and pass the yolk from a side to the other of the shell until most of the white is separated, discard the yolk.

Make a medium sized hole (thick as a finger) on one of the sides and pour out the white on a bowl.

You can also pour the whole eggs on a bowl and remove the yolks picking them in between the fingers.

So, once the pan is hot, pour the whites and let them cook, moving the pan from the handle so it doesn’t stick.

Once cooked from a side, around 2 or 3 minutes flip over and cook for 10 seconds on the opposite side, if it’s to hard to flip it over, fold and cook until sealed.

Now just fill with sautéed vegetables, or meat, or just ham and cheese!

NUTRITION FACTS

Calories 270
Carbs 0
Fat 20 g
Protein 22 g
Sodium 117 mg
Sugar 0 g