High protein menu, part 2

Cod with baked tomatoes

INGREDIENTS (2 servings):

● Cod fillet (400 g.)

● Tomatoes (100 g.)

● Cherry tomatoes (120 g.)

● Small onion

● Bell pepper (140 g.)

Olive oil (2 tbsp.)

● Balsamic vinegar (1 tbsp)

thyme, parsley (several branches)

Lemon (1 pcs.)

PREPARATION:

● In a bowl, mix olive oil, lemon juice, salt/pepper to taste.

● Pour the marinade over the fish and put it in the refrigerator for 2 hours.

● Cut the tomatoes into large cubes, chop the onion finely, cut the pepper into strips. Add finely chopped parsley to the vegetables, salt/pepper to taste, and mix.

● Put a layer of vegetables in a baking dish, spread fish and thyme on top. Cover with foil and bake for 20-25 minutes. at 180C.

Humus 

Photo by Polina Tankilevitch from Pexels

INGREDIENTS (per 1 serving):

Option 1:

● Nut

● Sesame

Pumpkin seed oil

● Flax Seeds

● Paprika

Option 2:

● Tahini

Garlic

● Zira

PREPARATION:

● Take chickpeas (presoaked for 8 hours), sesame seeds, pumpkin seed oil, flax seeds, and paprika.

● If there is no pumpkin, you can replace it with olive oil. Wash the chickpeas, cook for 1 hour. When ready, add a little water, beat in a mashed blender, add sesame seeds, flaxseeds, and a spoonful of pumpkin seed oil (the butter is already on the plate when the hummus cools down a little).

● You can add turmeric, paprika to taste.

Or an alternative option:

● Take 450 g of boiled chickpeas, grind in a blender, add 4 tbsp to it. tahini paste, a minced clove of garlic, and 1 tsp. cumin (Zira).

● Thoroughly mix the pasta, squeeze the juice of 1 lemon into it, and pour in a thin stream of olive oil. If the paste is too thick, you can add a little water in which the chickpeas were boiled.

● Add salt, pepper, even lemon juice or garlic to taste.

● You can also add avocados, fresh herbs, other favorite spices or vegetables, nuts, or seeds to the basic recipe.

● Choose your favorite recipe and go-ahead for new taste experiences!

Chicken nuggets 

Image by Hans Benn from Pixabay

INGREDIENTS:

● 1 kg. chicken fillet,

● 3 egg whites,

● oat bran for breading,

salt / pepper / seasoning.

PREPARATION:

● Grind chicken breast in a blender and add spices.

● Roll the balls from the minced meat.

● Dip each one first in egg white, then roll in a bran breading.

● Cover the baking sheet with parchment, put our nuggets and bake for 30 minutes at a temperature of 200 degrees.

Salad with lentils and vegetables

INGREDIENTS:

● a cup of boiled green lentils,

● 1 red onion,

● 2 cups fresh spinach,

● capers to taste,

● a handful of pine nuts,

● 1/2 cup dry cranberries.

Mix all the ingredients.

Vinaigrette sauce:

● 1/4 teaspoon olive oil,

● 1/6 teaspoon apple cider vinegar

● 1 tbsp maple syrup (or other sweet syrup),

● 1 tbsp mustard

● 1 tsp chopped caraway seeds,

● 1/4 tsp nutmeg,

● 1/2 tsp turmeric

● 1/2 tsp chopped coriander, 

● 1/4 tsp cinnamon, salt/pepper

PREPARATION:

We mix all the ingredients for the sauce and season them with salad.

Polish eggplants with lentil 

INGREDIENTS (FOR 2 PORTIONS):

● 2 eggplants

● 1 cup boiled lentils

● 1 onion

● 2 cloves of garlic

● 1 tomato

● Parsley

● juice from half a lemon

● salt, pepper, olive oil

● seasoning: 1 teaspoon of turmeric, oregano, coriander, 1/3 teaspoon of paprika, or a mixture of peppers.

PREPARATION:

● Heat the oven to 200 C.

● Cut the eggplants into halves, put on a baking sheet covered with paper with a dissection upwards, bake for about 20-30 minutes (see that they darken slightly from baking, and not blacken.

● Remove the pulp with a teaspoon, leaving about 1/2 cm of the edge of the eggplant.

● Boil lentils so that they absorb water.

● Preheat a pan with 2 tablespoons of olive oil, fry finely chopped onions and garlic, fry for 2-3 minutes, then add the crushed pulp from baked eggplant, season with salt, pepper and fry for about 5 minutes.

● Add seasoning, fry for a minute.

● Fill the eggplant with filling, put round slices of tomato on them and you can chop the onion rings, put them in the oven for 200 minutes for 5 so that the tomato slices are baked.

● Serve with Greek yogurt, garnish with parsley, pomegranate seeds, or boiled corn seeds.

★★★★★

 

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