High protein menu, part 7

Jewish White beans

INGREDIENTS (4 PORTIONS):

● 300 g dry white beans

● 1 onion head

● 50 g whole grain flour

● 100 ml of olive oil

● 100 g adjika

● 100 g tomato paste

● 8 branches of cilantro

● 4 sprigs of parsley

● a pinch of hops-suneli

● a pinch of zira

● salt and pepper

PREPARATION:

● Pour the beans with water for 10-12 hours, then boil until soft.

● Cut the onion into half rings, roll in flour and fry in a pan in a large amount of oil.

● Mix beans with tomato paste, adjika, spices and finely chopped fresh herbs.

● Add onions to beans in tomato sauce, mix gently.

Eastern salad with chickpea, cheese and eggplant

INGREDIENTS (4 PORTIONS):

● 200 g boiled chickpeas

2 eggplant

50 g feta or soft feta cheese

a bunch of cilantro

2 tsp tahini sesame paste

juice of 1/2 lemon

1/2 tsp smoked paprika

1/2 tsp ground zira

1/2 tsp black pepper

olive oil

sea ​​salt

PREPARATION:

● We bake eggplant until cooked in the oven (do not forget to pierce them with a fork so as not to explode).

● In a bowl in which we will mix the salad, combine the tahini and lemon juice.

● There we pour the boiled chickpeas, mix everything with a nibbler for mashed potatoes. We don’t need porridge: let some of the chickpeas slightly open, and some remain intact.

● Peel the finished eggplant, peel the pulp into a bowl with our hands, and mix with a nibbler again.

● Add the feta cheese, chopped cilantro, zira, paprika, pepper, stir, try and only then salt.

● Put the salad on the dish, decorate with feta cheese and olive oil.

Tuna and avocado salad 

INGREDIENTS (1 PORTION):

● 100 g of tuna

● 15 ml of olive oil

● 5 g of fresh grain

● 5 ml of soy sauce

● a pinch of spices shichimi

● lemon juice to taste

For guacamole:

1 avocado

1/2 tsp olive oil

sprig of cilantro

lime juice

salt and pepper

PREPARATION:

● For guacamole: combine peeled crushed avocado, salt, before, lime juice, olive oil, add chopped cilantro.

● Stir the tuna with guacamole and soy sauce. Put on a plate.

● Sprinkle the dish with shichimi, garnish with grated horseradish.

Morning quinoa bowl

INGREDIENTS (2 PORTIONS):

95 grams (1/2 cup) dry quinoa

1 glass of water

1/2 tablespoon olive oil

1/2 minced garlic clove

salt and ground black pepper to taste

For tomatoes with kale or spinach:

1/2 tablespoon olive oil + a little pan grease

100 grams (2/3 cup) cherry tomatoes

120 grams (2 cups) chopped cale (or spinach) leaves

1/4 teaspoon salt

2 large eggs

pulp of 1 ripe avocado

2 tablespoons of Greek yogurt

PREPARATION:

● Rinse quinoa and drain. In a small saucepan, pour quinoa with water and bring to a boil without covering. When the water begins to boil, reduce the heat to the lowest temperature, cover and simmer for 20 minutes or until the water is absorbed.

● In a preheated pan, 1/2 tablespoon oil, fry the garlic for 30 seconds, stirring frequently. Add quinoa and cook another 2 minutes. Season with salt and pepper.

● Cut the tomatoes, put in another pan and drizzle lightly with oil. Simmer for 2 minutes until bubbles appear, stirring.

● Transfer the prepared tomatoes from the pan and place the cale or spinach, 1/2 tablespoon of oil, 2 tablespoons of water in it. Cover and simmer for 2-3 minutes or until the leaves wither completely, do not forget to mix once. Season with salt.

● Pour water into a small saucepan and bring to a boil. Gently add eggs, reduce heat and cook for 6-7 minutes. Remove the eggs with a slotted spoon and cover them with cold water.

● Divide quinoa, cabbage or spinach and tomatoes evenly between 2 bowls. When the eggs have cooled, peel them, cut in half and add to bowls. Top with chopped avocado and 1 tablespoon of Greek yogurt.

● Pour in oil, salt, pepper and serve.

Baked fish in foil 

INGREDIENTS:

450 g salmon

1/2 cup (125 ml) honey

4 minced cloves of garlic

1/2 cup Dijon mustard

juice of 1/2 lemon

1 tablespoon of olive oil

1/4 teaspoon red pepper flakes

1/4 teaspoon cayenne pepper

1/2 teaspoon paprika

coarse salt and black pepper

1 tablespoon chopped cilantro for decoration

1 lemon, sliced, for decoration

PREPARATION:

● Preheat the oven to 200 ° C. Fold the foil to form a bag.

● In a bowl, combine honey, mustard, lemon juice, oil, paprika, red pepper flakes, cayenne pepper and a pinch of salt. Stir and set aside.

● Place salmon slices on a baking sheet, pour honey-mustard mixture and evenly distribute over the fish, generously sprinkle with salt and pepper. Wrap the foil over the salmon to completely seal the bag so that the sauce does not leak.

● Bake salmon in foil until cooked, about 10-15 minutes, depending on the thickness of the fish and preferences. Carefully open the foil, and fry in the grill or heating mode on top for another 2-3 minutes, so that the top is browned. Garnish with cilantro and lemon slices.

Lentils with spices

INGREDIENTS:

200 gr lentils

1 clove of garlic

1/6 onion

1/3 bell pepper

1 tbsp.  tomato paste

1 tsp maple syrup

1/3 tsp sea ​​salt

1/3 tsp smoked paprika

1/3 tsp ground caraway seeds

1/3 tsp dry ginger

1/2 tsp turmeric

1/2 tsp cayenne pepper

1 tsp lemon juice

2/4 cup fresh cilantro

PREPARATION:

● In a blender, combine garlic, onion, bell pepper, tomato paste, maple syrup, sea salt, spices and lemon juice.

● Boil the lentils over medium heat.

● Sauté the lentils in olive oil. Add cilantro and sauce.

● Can be supplemented with rice, noodles or your favorite vegetables.

Lentil with spinach and sun-dried tomatoes

INGREDIENTS (1 PORTION):

60 sun-dried tomatoes

120 green lentils

1 pieceof . shallots

2-3 tbsp.  oils from sun-dried tomatoes or other vegetable oil

bunch of fresh spinach

3-4 sprigs of parsley

salt and pepper to taste

PREPARATION:

● Rinse the lentils and leave them with water for a couple of hours. Drain the water, pour clean filtered water in a proportion of one to two. Put on fire and cook until cooked, all water should be absorbed.

● Peel and dice the onion. Heat vegetable oil in a pan and fry the onions over medium heat until soft. When the onion becomes soft, add chopped parsley, mix again and add pre-boiled lentils to the pan.

● Stir the lentils and onions, season with salt, pepper and cook for a couple of minutes, then send the tomatoes to the pan (they can be left whole or chopped). Cook the dish over low heat for another five ten minutes under the lid.

● Separately fry the pre-processed and washed spinach.

● Connect the lentils and spinach on a plate.

Frittata with vegetables

INGREDIENTS (2 PORTIONS):

● 400 g of vegetables (bell pepper, tomatoes, zucchini, thawed peas or corn, eggplant)

● 4 eggs

● 2 tbsp.  coconut cream

● 1 shallots

● 2 green onion arrows

● 1 tsp mustard

● 1 pinch of ground paprika

● 0.5 tsp wine or balsamic vinegar

● 1 pinch of ground pepper

● 1 tsp olive oil

● salt to taste.

PREPARATION:

● Peel and chop the vegetables and shallots, chop the green onions.

● Beat with a mixer or whisk eggs, coconut cream, mustard, vinegar, paprika, cayenne pepper, salt to taste.

● In a frying pan suitable for the oven, heat oil, lightly fry onions and vegetables for 2 minutes, pour with egg mixture, cook over low heat for 10 minutes, then remove for another 10 minutes in the oven, heated to 180 ° C.

● Cool the prepared fritate for 5-7 minutes, carefully transfer to a plate and cut into portions.

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