LUNCH
VIDEO: Shrimp & Egg Wholemeal Sandwich
Shrimp & Egg Wholemeal Sandwich
Amazing, nutritious, healthy and simply delicious my Shrimp & Egg sandwich - a great idea for any meal!
INGREDIENTS:
150g cooked shrimps (do not overcook them), 1 medium tomato, 2 lettuce leaves, 4 medium-boiled eggs, 4 slices wholemeal toasted bread
Nutrition per serving (calories/protein/fat/carbs)
100g 126cal P12/F4/C11
Amazing, nutritious, healthy and simply delicious my Shrimp & Egg sandwich - a great idea for any meal!
INGREDIENTS:
150g cooked shrimps (do not overcook them), 1 medium tomato, 2 lettuce leaves, 4 medium-boiled eggs, 4 slices wholemeal toasted bread
Nutrition per serving (calories/protein/fat/carbs)
100g 126cal P12/F4/C11
VIDEO: Spinach & Mushroom Frittata
Spinach & Mushroom Frittata
A new recipe for those who like eggs. Italian frittata (oven baked omelet) is great for breakfast, lunch and dinner
INGREDIENTS:
100g fresh spinach, 12g vegetable oil, 70g milk, 200g mushrooms, salt and black pepper to taste, 4 (medium) or 5 (small) eggs, 2 (medium) or 3 (small) egg whites, 70g onion, 1 clove garlic
Nutrition per serving (calories/protein/fat/carbs)
Macros per whole 20cm frittata 543 cal 40P/33F/23C
Macros per 1 bigger portion (2 quarters) 272 cal 20P/17F/12C
A new recipe for those who like eggs. Italian frittata (oven baked omelet) is great for breakfast, lunch and dinner
INGREDIENTS:
100g fresh spinach, 12g vegetable oil, 70g milk, 200g mushrooms, salt and black pepper to taste, 4 (medium) or 5 (small) eggs, 2 (medium) or 3 (small) egg whites, 70g onion, 1 clove garlic
Nutrition per serving (calories/protein/fat/carbs)
Macros per whole 20cm frittata 543 cal 40P/33F/23C
Macros per 1 bigger portion (2 quarters) 272 cal 20P/17F/12C
You can take it to an outdoor picnic or to your office to have lunch there
VIDEO: Moroccan Chicken Salad
Moroccan Chicken Salad
The holidays are finally over and now it's the right time to start eating healthier. Moroccan Chicken salad with baked pumpkin is a perfect way to have delicious, nutritious and bright lunch for 2 or 3 days (it can be easily stored in the fridge)
INGREDIENTS:
180g pumpkin, 20g olive oil, a bunch of cilantro, a bunch of mint, 300g chicken breast fillet, 100g low-fat goat milk cheese, 120g (dry) bulgur or couscous or quinoa, 140g bell pepper, 1 lemon, 1tsp each of salt, black pepper, ground garlic, kumin, ground ginger
Nutrition per serving (calories/protein/fat/carbs)
1 serve (approx.420g): 604/50/20/57
100g: 142ккал/12/5/13,5
The holidays are finally over and now it's the right time to start eating healthier. Moroccan Chicken salad with baked pumpkin is a perfect way to have delicious, nutritious and bright lunch for 2 or 3 days (it can be easily stored in the fridge)
INGREDIENTS:
180g pumpkin, 20g olive oil, a bunch of cilantro, a bunch of mint, 300g chicken breast fillet, 100g low-fat goat milk cheese, 120g (dry) bulgur or couscous or quinoa, 140g bell pepper, 1 lemon, 1tsp each of salt, black pepper, ground garlic, kumin, ground ginger
Nutrition per serving (calories/protein/fat/carbs)
1 serve (approx.420g): 604/50/20/57
100g: 142ккал/12/5/13,5
You can bake the chicken and pumpkin, as long as cook the bulgur the day before
You can prepare the mix of spices, keep it in an air-tight container and use when you need to
You can prepare the mix of spices, keep it in an air-tight container and use when you need to
VIDEO: Tuna and Quinoa Salad
Tuna and Quinoa Salad
The holidays are finally over and now it's the right time to start eating healthier. Moroccan Chicken salad with baked pumpkin is a perfect way to have delicious, nutritious and bright lunch for 2 or 3 days (it can be easily stored in the fridge)
INGREDIENTS:
140g natural canned tuna, 80g pineapple, 90g tomato,
60g dry quinoa or 180g cooked, 25g green salad leaves, 30g red onion, 90g fresh cucumber, 60g bell pepper, 60g avocado, juice of 1/2 lime, salt and pepper to taste
Nutrition per serving (calories/protein/fat/carbs)
1 serve (approx.380g): 270/20/7/35
100g: 72/5/2/9
The holidays are finally over and now it's the right time to start eating healthier. Moroccan Chicken salad with baked pumpkin is a perfect way to have delicious, nutritious and bright lunch for 2 or 3 days (it can be easily stored in the fridge)
INGREDIENTS:
140g natural canned tuna, 80g pineapple, 90g tomato,
60g dry quinoa or 180g cooked, 25g green salad leaves, 30g red onion, 90g fresh cucumber, 60g bell pepper, 60g avocado, juice of 1/2 lime, salt and pepper to taste
Nutrition per serving (calories/protein/fat/carbs)
1 serve (approx.380g): 270/20/7/35
100g: 72/5/2/9
Take shredded chicken, boiled beef, shrimps, baked salmon, tofu, eggs instead of tuna
Try bulgur, couscous, wild rice, spelta, small wholemeal pasta instead of quinoa
Try bulgur, couscous, wild rice, spelta, small wholemeal pasta instead of quinoa
VIDEO: Shakshuka
Shakshuka
We continue with the recipes of Maghreb origin. It is Shakshuka today! It's a great alternative to your usual egg dishes, which doesn't imply any exotic ingredients, (harissa is easily made at home or can be replaced with ground paprika). Moreover, shakshuka is a low-calorie and nutritious dish at the same time. And it's easy to cook, just watch the video-recipe: you can use the oven, or simply cook it in a pan. Enjoy!
INGREDIENTS:
1-2 cloves garlic, 1tbsp olive oil, 400g tinned tomatoes, 3-4 medium sized eggs, 25g red onion, 35g tomato paste, 60g bell pepper (capsicum, sweet paprika), parsley to taste,1tsp harissa (hot chili paste), salt, pepper to taste, 1/2tsp cumin
Nutrition per serving (calories/protein/fat/carbs)
serve with 1egg: 242/10/12/20
serve with 2eggs: 306/16/17/20
We continue with the recipes of Maghreb origin. It is Shakshuka today! It's a great alternative to your usual egg dishes, which doesn't imply any exotic ingredients, (harissa is easily made at home or can be replaced with ground paprika). Moreover, shakshuka is a low-calorie and nutritious dish at the same time. And it's easy to cook, just watch the video-recipe: you can use the oven, or simply cook it in a pan. Enjoy!
INGREDIENTS:
1-2 cloves garlic, 1tbsp olive oil, 400g tinned tomatoes, 3-4 medium sized eggs, 25g red onion, 35g tomato paste, 60g bell pepper (capsicum, sweet paprika), parsley to taste,1tsp harissa (hot chili paste), salt, pepper to taste, 1/2tsp cumin
Nutrition per serving (calories/protein/fat/carbs)
serve with 1egg: 242/10/12/20
serve with 2eggs: 306/16/17/20
Harissa (Arabic: هريسة harīsa) is a Maghrebi hot chili pepper paste, the main ingredients of which are roasted red peppers, Baklouti pepper, serrano peppers, and other hot chili peppers and spices and herbs such as garlic paste, coriander seed, saffron, rose, or caraway, as well as some vegetable or olive oil for preservation.
VIDEO: Baked Beetroot Salad
BONUS: Tasty and healthy salad dressing based on yoghurt and mustard
BONUS: Tasty and healthy salad dressing based on yoghurt and mustard
Baked Beetroot Salad
Simply delicious, nutritious, healthy and easy to make baked beetroot salad.The only thing you'll have to spend your time on is to bake the beetroot, but believe me, it really worth trying!
INGREDIENTS:
2 medium beetroots, 100g frozen green peas (cooked for 2 min), 1 medium onion, 150g cooked chicken breast fillet, 2 tbsp olive oil, 2 tsp dijon mustard, 2 cooked carrots, 2 cooked medium potatoes, salt and black pepper to taste, 200g greek yoghurt, bunch of dill
Nutrition per serving (calories/protein/fat/carbs)
100g: ----------
Simply delicious, nutritious, healthy and easy to make baked beetroot salad.The only thing you'll have to spend your time on is to bake the beetroot, but believe me, it really worth trying!
INGREDIENTS:
2 medium beetroots, 100g frozen green peas (cooked for 2 min), 1 medium onion, 150g cooked chicken breast fillet, 2 tbsp olive oil, 2 tsp dijon mustard, 2 cooked carrots, 2 cooked medium potatoes, salt and black pepper to taste, 200g greek yoghurt, bunch of dill
Nutrition per serving (calories/protein/fat/carbs)
100g: ----------
You can bake the beetroot in advance and keep it in the refrigerator for a couple of days
The salt you use for baking can be used many times
Chicken is an optional ingredient here, the salad is also great without any meat
The salt you use for baking can be used many times
Chicken is an optional ingredient here, the salad is also great without any meat
VIDEO: Hummus
Hummus
Chickpea is my new love! Amazing when pan fried with hot paprika and crunchy vegetables, smooth and creamy as hummus, really nutritious as falafel. It's a great source of plant protein, dietary fiber, unsaturated fats, iron and other nutrients.
This basic humus recipe is great as a dip with vegetable sticks or pita
and you can also add it as a sauce to meat or poultry dishes.
INGREDIENTS:
100g dried chickpeas, 1tbsp tahini paste, juice of 1/2 lemon, 1 clove garlic, 25g extra virgin olive oil, 5g hot smocked paprika
Nutrition per serving (calories/protein/fat/carbs)
1 serve (25g): 49/1,5/2,7/5
100g: 196/6/10/20
Chickpea is my new love! Amazing when pan fried with hot paprika and crunchy vegetables, smooth and creamy as hummus, really nutritious as falafel. It's a great source of plant protein, dietary fiber, unsaturated fats, iron and other nutrients.
This basic humus recipe is great as a dip with vegetable sticks or pita
and you can also add it as a sauce to meat or poultry dishes.
INGREDIENTS:
100g dried chickpeas, 1tbsp tahini paste, juice of 1/2 lemon, 1 clove garlic, 25g extra virgin olive oil, 5g hot smocked paprika
Nutrition per serving (calories/protein/fat/carbs)
1 serve (25g): 49/1,5/2,7/5
100g: 196/6/10/20
The chickpeas have to be soaked overnight in the fridge before cooking or use tinned chickpeas.
Hummus can be stored in the fridge up to 5 days.
Hummus can be stored in the fridge up to 5 days.
ВИДЕО: Марокканский салат Табуле
Quinoa Tabbouleh
Tabbouleh is a great dish of Lebanese cuisine. Originally it is made with bulgur or couscous, but I would like you to try making super healthy Quinoa Tabbouleh. You can serve it as a salad or starter (mezze), especially if you add feta cheese, or as a side dish to chicken or meat kebabs. Tabbouleh can be stored in fridge for a couple of days so it's great for mealprep for your lunches at work or at a picnic
INGREDIENTS:
150g dry quinoa, 3 medium ripe tomatoes, 2tbsp extra virgin olive oil, salt (pink Himalayan) and freshly ground pepper to taste, 1 bunch fresh mint, 50g green onion, 1 bunch fresh parsley
Nutrition per serving (calories/protein/fat/carbs)
100g with olive oil: 144/4,4/6,1/19,4
100g as a side dish without olive oil: 107/4,4/1,8/19,4
Tabbouleh is a great dish of Lebanese cuisine. Originally it is made with bulgur or couscous, but I would like you to try making super healthy Quinoa Tabbouleh. You can serve it as a salad or starter (mezze), especially if you add feta cheese, or as a side dish to chicken or meat kebabs. Tabbouleh can be stored in fridge for a couple of days so it's great for mealprep for your lunches at work or at a picnic
INGREDIENTS:
150g dry quinoa, 3 medium ripe tomatoes, 2tbsp extra virgin olive oil, salt (pink Himalayan) and freshly ground pepper to taste, 1 bunch fresh mint, 50g green onion, 1 bunch fresh parsley
Nutrition per serving (calories/protein/fat/carbs)
100g with olive oil: 144/4,4/6,1/19,4
100g as a side dish without olive oil: 107/4,4/1,8/19,4
To cook the quinoa (or bulgur) simmer it in slightly salted water for about 15-20 min or until it's tender
VIDEO: Chicken Yiros & Homemade Tzatziki
Recipe by Kayla Itsines
Recipe by Kayla Itsines
Chicken Yiros & Homemade Tzatziki
We keep on tasting delicious greek cuisine, now with Kayla's (Kayla Itsines) healthy Chicken Yiros from her Sweat with Kayla App
You can roast the chicken and prepare the sauce the night before and store in the refrigerator, so you'll need only 15 min to make the yiros for your lunch.\
INGREDIENTS:
1/2 lemon, 2 wholemeal wheat wrap, 200g chicken breast fillet (or turkey fillet), 100g greek yoghurt, 3tsp olive oil, 1 medium ripe tomato, salt and black pepper to taste, 1/2 red onion, a large handful of lettuce, 1/2 cucumber, a bunch of dill
Nutrition per serving (calories/protein/fat/carbs)
100g: ----------
We keep on tasting delicious greek cuisine, now with Kayla's (Kayla Itsines) healthy Chicken Yiros from her Sweat with Kayla App
You can roast the chicken and prepare the sauce the night before and store in the refrigerator, so you'll need only 15 min to make the yiros for your lunch.\
INGREDIENTS:
1/2 lemon, 2 wholemeal wheat wrap, 200g chicken breast fillet (or turkey fillet), 100g greek yoghurt, 3tsp olive oil, 1 medium ripe tomato, salt and black pepper to taste, 1/2 red onion, a large handful of lettuce, 1/2 cucumber, a bunch of dill
Nutrition per serving (calories/protein/fat/carbs)
100g: ----------
Another Tzatziki recipe is here
VIDEO: Prawn Seviche
Prawn Seviche
Let us introduce you an amazing Ceviche con comarones or Prawn Seviche. It's really easy to cook, really healthy and has one of the brightest tastes ever. Seviche originated in the present-day Peru. It was usually white fish marinated in lime or lemon based mixture, with onions, chili peppers, salt and pepper. Shrimps, salmon,squid, octopus, scallops are also popular bases for modern seviche. You can even try it without fish or seafood, it won't be seviche but also delicious :)
By the way, the hot Ceviche marinade is called "leche de tigre" (Tiger's milk)
INGREDIENTS:
15 cooked prawns (if fresh - cook for 3 min in boiling water), 2 medium avocado, bunch of fresh coriander (cilantro), 4 medium tomatoes, hot chili sauce to taste Sriracha, Cholula, Tabasco (1tbsp in recipe), 1 red onion, 2 limes (or a lemon)
Nutrition per serving (calories/protein/fat/carbs)
100g: ----------
Let us introduce you an amazing Ceviche con comarones or Prawn Seviche. It's really easy to cook, really healthy and has one of the brightest tastes ever. Seviche originated in the present-day Peru. It was usually white fish marinated in lime or lemon based mixture, with onions, chili peppers, salt and pepper. Shrimps, salmon,squid, octopus, scallops are also popular bases for modern seviche. You can even try it without fish or seafood, it won't be seviche but also delicious :)
By the way, the hot Ceviche marinade is called "leche de tigre" (Tiger's milk)
INGREDIENTS:
15 cooked prawns (if fresh - cook for 3 min in boiling water), 2 medium avocado, bunch of fresh coriander (cilantro), 4 medium tomatoes, hot chili sauce to taste Sriracha, Cholula, Tabasco (1tbsp in recipe), 1 red onion, 2 limes (or a lemon)
Nutrition per serving (calories/protein/fat/carbs)
100g: ----------
You can also add a cucumber, celery stalks, ground black pepper, grated fresh ginger
VIDEО: Caesar salad with prawns
BONUS: A lighter Caesar dressing recipe
BONUS: A lighter Caesar dressing recipe
Caesar Salad with Prawns
A healthy variation of one of the most famous salads. Avocado, shrimps and yoghurt based sauce make it very nutritious yet very light. You can use baked or smoked salmon instead of prawns
INGREDIENTS:
garlic 1 clove, prawns 8, rosemary 1 sprig, red onion 1/2, ciabatta bread 1 slice, cherry tomatoes 8, anchovy fillets 2, lemon 1/2, avocado 1, dijon mustard 1tsp, greek yoghurt 4 heaped tbsp, parmesan cheese 15gr, salad mix 150gr, worcestershire souse 1tsp, black pepper to taste, olive oil extra virgin 4 tbsp
Nutrition per serving (calories/protein/fat/carbs)
100g: ----------
A healthy variation of one of the most famous salads. Avocado, shrimps and yoghurt based sauce make it very nutritious yet very light. You can use baked or smoked salmon instead of prawns
INGREDIENTS:
garlic 1 clove, prawns 8, rosemary 1 sprig, red onion 1/2, ciabatta bread 1 slice, cherry tomatoes 8, anchovy fillets 2, lemon 1/2, avocado 1, dijon mustard 1tsp, greek yoghurt 4 heaped tbsp, parmesan cheese 15gr, salad mix 150gr, worcestershire souse 1tsp, black pepper to taste, olive oil extra virgin 4 tbsp
Nutrition per serving (calories/protein/fat/carbs)
100g: ----------
VIDEО: Caprese salad
BONUS: In this video you will see how to make herbs look fresh again!
BONUS: In this video you will see how to make herbs look fresh again!
Caprese Salad
Insalate Caprese is an Italian classical antipasto (starter) which name means Salad of Capri. It is ideally made of Buffalo mozzarella, Beefsteak tomatoes, extra virgin olive oil, black pepper and fresh basil. In our recipe we added a double Basil taste - bright green sauce and Basil leaves. And you can freeze the sauce and use it in case you don't find fresh basil
INGREDIENTS:
250gr Mozzarella cheese, 20 cherry tomatoes, a bunch fresh basil, 7tbsp extra virgin olive oil, salt, black pepper to taste
Nutrition per serving (calories/protein/fat/carbs)
100g: ----------
Insalate Caprese is an Italian classical antipasto (starter) which name means Salad of Capri. It is ideally made of Buffalo mozzarella, Beefsteak tomatoes, extra virgin olive oil, black pepper and fresh basil. In our recipe we added a double Basil taste - bright green sauce and Basil leaves. And you can freeze the sauce and use it in case you don't find fresh basil
INGREDIENTS:
250gr Mozzarella cheese, 20 cherry tomatoes, a bunch fresh basil, 7tbsp extra virgin olive oil, salt, black pepper to taste
Nutrition per serving (calories/protein/fat/carbs)
100g: ----------
Cut the mozzarella, arrange on a plate, cut the cherry tomatoes, scatter the tomato halves over mozzarella. Then place basil leaves in a bowl (leave some for decoration), season with some salt, add 6 tbsp of olive oil, and finely blend. Spoon the dressing over the salad. Drizzle over some more olive oil, season with some freshly ground black pepper, and decorate with fresh basil leaves. Buon appetito!
VIDEO: Lemon garlic and parsley prawns
BONUS: How to peel the prawns
BONUS: How to peel the prawns
Lemon Garlic and Parsley Prawns
Great Mediterranean lunch or dinner, with a bright taste, healthy and nutritious. Use only high-quality fresh raw or frozen prawns and any salad mix to your taste. Flax seeds can be replaced with sunflower, pumpkin or sesame seeds
INGREDIENTS:
raw prawns 10, olive oil 2tbsp, olive oil extra virgin 2tbsp, garlic 3 cloves, parsley bunch, lemon 1, salad mix 150gr, flax seeds 1-2tbsp, black pepper 1tbsp, salt to taste
Nutrition per serving (calories/protein/fat/carbs)
100g: ----------
Great Mediterranean lunch or dinner, with a bright taste, healthy and nutritious. Use only high-quality fresh raw or frozen prawns and any salad mix to your taste. Flax seeds can be replaced with sunflower, pumpkin or sesame seeds
INGREDIENTS:
raw prawns 10, olive oil 2tbsp, olive oil extra virgin 2tbsp, garlic 3 cloves, parsley bunch, lemon 1, salad mix 150gr, flax seeds 1-2tbsp, black pepper 1tbsp, salt to taste
Nutrition per serving (calories/protein/fat/carbs)
100g: ----------
Roughly chop the parsley, peel the garlic, core and finely crush. Grate the zest of 1/2 of lemon and leave 1/2 for juice. Grind the pepper.
Peel and devein the prawns. Rinse with cold water.
Oil a non-stick frying pan, stir the garlic over a medium heat for 3-4 min., add the prawns, season with salt and pepper to taste, add the zest. Fry the prawns for 2-3 min each side, when ready add some lemon juice and the chopped parsley.
Season the salad mix with salt and pepper, add the flax seeds, some oil and mix carefully. Place the salad on a serving plate, arrange the prawns on or next to the salad. Enjoy!
Peel and devein the prawns. Rinse with cold water.
Oil a non-stick frying pan, stir the garlic over a medium heat for 3-4 min., add the prawns, season with salt and pepper to taste, add the zest. Fry the prawns for 2-3 min each side, when ready add some lemon juice and the chopped parsley.
Season the salad mix with salt and pepper, add the flax seeds, some oil and mix carefully. Place the salad on a serving plate, arrange the prawns on or next to the salad. Enjoy!
VIDEO: Simple Egg Salad
BONUS: An alternative to mayo dressing
BONUS: An alternative to mayo dressing
Simple Egg Salad
Wonderful fresh spring salad with an unusual dressing. Very light or quite nourishing depending on quantity of eggs. It will take only 15-20 min to make! You can replace quail eggs with chicken eggs (better free-range), take 1 chicken egg for 3 quail. And you can take basil or parsley instead of rocket. And a kind of pepper is also on your choice, but rose one is the best here :)
INGREDIENTS:
radish 6 big, cucumber 2 medium, quail eggs 10, rocket handful,
rose pepper 10 peppercorns, salt to taste,lemon (juice) of 1/3, runny honey 1tsp, sour cream 2 tbsp
Nutrition per serving (calories/protein/fat/carbs)
100g: ----------
Wonderful fresh spring salad with an unusual dressing. Very light or quite nourishing depending on quantity of eggs. It will take only 15-20 min to make! You can replace quail eggs with chicken eggs (better free-range), take 1 chicken egg for 3 quail. And you can take basil or parsley instead of rocket. And a kind of pepper is also on your choice, but rose one is the best here :)
INGREDIENTS:
radish 6 big, cucumber 2 medium, quail eggs 10, rocket handful,
rose pepper 10 peppercorns, salt to taste,lemon (juice) of 1/3, runny honey 1tsp, sour cream 2 tbsp
Nutrition per serving (calories/protein/fat/carbs)
100g: ----------
Simmer quail eggs for 5 min (or 8-9 min if you take chicken eggs), peel and slice the cucumbers, slice the radish, halve the eggs (or quarter if you use chicken eggs), leave some egg halves for decoration, chop the rocket. For the dressing finely mix 2 tbsp of sour cream, 1 tsp of runny honey (I use acacia honey), add some salt and juice of 1/3 of a lemon. Dress the salad, mix carefully, arrange on a serving plate, decorate with egg halves and sprinkle with some freshly ground rose pepper.
To cut off the calories you can replace the sour cream with low-fat greek yogurt and runny honey with agava sirup
To cut off the calories you can replace the sour cream with low-fat greek yogurt and runny honey with agava sirup