Author: ES

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Fajitas

Fajitas are a balanced dish with vegetables, protein, and carbohydrates. Each ingredient offers a different and necessary vitamin to have a healthy and energetic life ready to face the day.

Fajitas
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Fajitas

Recipe by SP
Servings

6

servings
Prep time

15

minutes
Cooking time

20

minutes

Ingredients

  • 1,200 kg chicken in strips

  • 2 green peppers

  • 3 carrots

  • 1 large onion

  • 1 glass of white wine

  • Black pepper and salt

  • 1 bag of fajita seasoning

  • Oil

  • Fajitas

Directions

  • First, peel and cut the onion into strips. Then fry the onion in a large pan with oil until it turns golden brown.
  • Once it is cooked, add the carrot (previously cut into thin slices) and wait 5 minutes.
  • Then, in the same frying pan as the onion and carrot, cook the two green peppers, also cut into strips.
  • Continue adding the chicken, the seasoning and the glass of white wine to the vegetables. Mix over low heat until everything is cooked.
  • To finish with the filling, season with black pepper and salt generously. Mix a couple more minutes and turn off the heat, leaving the pan covered.
  • To serve, heat the fajitas in the pan over low heat. Fill each of them with the chicken stew and enjoy!
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Galletas de avena y plátano – Oatmeal banana cookies

This recipe is usually cooked with unhealthy ingredients, but here this is not the case! All the ingredients that are used are healthy, so this is what makes the recipe special. This pancake recipe is the proof for those who say that healthy food isn’t good. I think all of you should try this at home since it is an easy and quick recipe that you will love.

Galletas de avena y plátano - Oatmeal banana cookies
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Galletas de avena y plátano – Oatmeal banana cookies

Recipe by ESCourse: Dessert
Servings

25

cookies
Prep time

15

minutes
Cooking time

25

minutes

Ingredients

  • 10 soup spoons of oatmeal

  • 3 bananas

  • cinnamon (as much as you like)

  • dark chocolate (optional)

Directions

  • Peel the bananas in a bowl and crush them with a fork.
  • Add the oatmeal to the crushed bananas.
  • Mix both of the ingredients together.
  • Add cinnamon to the mix.
  • OPTIONAL:
    ○        Take a few pieces of dark chocolate (as you wish) and cut them into small pieces.
    ○        Add them to the mix.
  • Heat the oven to 200º
  • Place small portions of the mix into the baking tray all separate from each other.
  • Put the baking tray inside the oven and let it bake for 20 minutes.
  • Take out the cookies and enjoy!
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Pancakes saludables – Healthy Pancakes

This recipe is usually cooked with unhealthy ingredients, but here this is not the case! All the ingredients that are used are healthy, so this is what makes the recipe special. This pancake recipe is the proof for those who say that healthy food isn’t good. I think all of you should try this at home since it is an easy and quick recipe that you will love.

Pancakes saludables – Healthy Pancakes
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Pancakes saludables – Healthy Pancakes

Recipe by ESCourse: Breakfast, Dessert
Servings

2

servings
Prep time

10

minutes
Cooking time

15

minutes

Ingredients

  • 35 g oatmeal

  • 1 banana

  • 1 yogurt

  • 1 egg

  • 100 ml of milk/vegetable drink

  • 1 teaspoon of yeast

Directions

  • Get a big bowl and put the oatmeal, the peeled banana, the yogurt, the egg, the milk, and the yeast.
  • Second, mix all the ingredients until the mixture is liquid (the fewer lumps possible).
  • Heat the pan (better use a non-stick pan).
  • Grease the pan with oil or coconut.
  • Pour some dough into the pan and wait for small bubbles or holes to form.
  • When these bubbles appear, turn the pancake over with help of a spatula.
  • And ready to eat!
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Chewy chocolate chip cookies

Chewy chocolate chip cookies
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Chewy chocolate chip cookies

Recipe by ESCourse: Dessert
Servings

25

cookies
Prep time

15

minutes
Cooking time

15

minutes

Ingredients

  • 75 g white sugar

  • 150 g brown sugar

  • 1 teaspoon salt

  • 115 g unsalted melted butter

  • 1 egg

  • 1 teaspoon vanilla extract

  • 150 g all-purpose flour

  • ½ teaspoon baking powder

  • 150 g chocolate chips or chunks

Directions

  • In a large bowl, whisk together the sugars, salt, and butter until a paste forms with no lumps.
  • Whisk in the egg and vanilla, beating until light ribbons fall off the whisk and remain for a short while before falling back into the mixture.
  • Sift in the flour and baking soda, then fold the mixture with a spatula. (Be careful not to overmix, which would cause the gluten in the flour to toughen resulting in cakier cookies).
  • Fold in the chocolate chunks, then chill the dough for at least 30 minutes. For a more intense toffee-like flavour and deeper colour, chill the dough overnight. The longer the dough rests, the more complex its flavour will be.
  • Preheat the oven to 180° C. Line a baking sheet with parchment paper.
  • Scoop the dough with an ice-cream scoop onto a parchment paper-lined baking sheet, leaving at least 10 cm of space between cookies and 5 cm of space from the edges of the pan so that the cookies can spread evenly.
  • Bake for 12-15 minutes, or until the edges have started to barely brown.
  • Cool completely before serving.
  • Enjoy!
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Ensalada de Lentejas – Lentil Salad

This is green and healthy because…

It is a salad and it is made up of vegetables which are really healthy and do not require any special process in any fabric.

Vegetables have positive effects:
– good against cancer
– help in weight loss
– good for your heart
– lower risk of diabetes

Ensalada de Lentejas - Lentil Salad
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Ensalada de Lentejas – Lentil Salad

Recipe by ESCourse: Sides, Salads
Servings

4

servings
Prep time

30

minutes
Cooking timeminutes

Ingredients

  • (cooked) lentils

  • 1 tomato

  • 1 carrot

  • lettuce

  • peeled sunflower seeds

Directions

  • Get a big bowl to prepare the salad
  • Poor some lentils into the bowl (as many as you like)
  • Cut the tomato in small pieces and throw them in
  • Get a carrot peeler and peel the skin
  • Then peel the carrot and throw it into the bowl
  • After putting as much carrot as you like, add the lettuce
  • And lastly, add the peeled sunflower seeds all over the salad
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Pan de Plátano – Banana Bread

Banana Bread contains a lot of proteins as it has oats and banana. It is better when the bananas are ripe as it is easier to smash them, and they taste better when they are mixed with all the ingredients.

Not many desserts, or afternoon snacks have positive “side-effects”, but here are some for banana bread:

   It helps to reduce cholesterol
   It has a great supply of vitamins
   It reduces fatigue and tiredness
   It stimulates the nervous system and the intestinal function
   It helps in weight loss
   It is rich in antioxidants
   It is probiotic
   It prevents hypothyroidism and helps with bronchitis

Pan de Plátano - Banana Bread
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Pan de Plátano – Banana Bread

Recipe by ESCourse: Sides, Breakfast
Servings

5

servings
Prep time

15

minutes
Cooking time

50

minutes

Ingredients

  • 1 banana

  • 1 egg

  • 75 gr oats

  • 40 gr brown sugar

  • 1 tsp of baking powder

  • 38 gr of melted butter

  • splash of vanilla extract

Directions

  • Preheat oven to 180° C
  • In a blender, blend the oats until it has the texture of flour and keep them aside for later.
  • In a bowl, smash with a fork the peeled banana.
  • Melt the butter until it is liquid, add it to the bowl (where there is the mashed banana), and mix it.
  • Add to the bowl the egg, the brown sugar and a splash of vanilla extract and mix it.
  • Take a strainer, place it on top of the bowl and strain the oatmeal with the baking powder.
  • Stir in all the ingredients until there remains a not very thick and homogeneous mass.
  • Add the mass to a metal cake pan lined with baking paper.
  • Put it in the oven and leave it for 30-45 min
  • After the time has passed, let it cool a little bit, if you want you can garnish it with a little bit of jam, and it is ready to be served.
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Pancake de platano – Banana pancake

This recipe is healthybecause it contains bananas instead of sugar which are very rich in potassium and other proteins. Other ingredients like eggs and flour are also very beneficial for us.

Pancake de platano - Banana pancake
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Pancake de platano – Banana pancake

Recipe by ESCourse: Dessert, Breakfast
Servings

4

servings
Prep time

10

minutes
Cooking time

20

minutes

Ingredients

  • ripe banana

  • flour

  • 2 eggs

  • vanilla

  • maple syrup

  • pinch of salt

  • teaspoon of baking powder

Directions

  • Peel the banana and mash it with a fork in a bowl.
  • Add two eggs into the bowl and mix both ingredients together.
  • Pour the flour and the baking powder into the mix.
  • Add a pinch of salt to the mass.
  • Finally, add a little bit of vanilla and keep mixing until you get a homogeneous mixture.
  • Pour the pancake batter into the pan with on medium heat. Wait until the pancake isn’t stuck on the pan and turn it over. When your pancakes are done, you can add some syrup to make them tastier!
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Tortilla de patatas

This is healthy and important to include in your diet because…

Eggs are a good source of not only proteins, but also vitamins and minerals. Potatoes contain a large deal of carbohydrates (which are essential to provide us energy enough), potassium, water, and fiber. The latter is crucial as it regulates the body’s use of sugars.

If onion is added, as in this case, the meal will have an antioxidant effect and this product contains both purifying and diuretic properties. They favor the elimination of liquids in the organism.

It is important however to regulate the amount of calories, which can be easily dealt with by roasting the potatoes.

Amazing gluten and lactose free meal for the entire family!

Tortilla de patatas
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Tortilla de patatas

Recipe by ESCourse: Main
Servings

4

servings
Prep time

15

minutes
Cooking time

35

minutes

Ingredients

  • 200g of onion

  • 6 eggs

  • 400g of potatoes

  • 1 teaspoon of salt

  •  ½ measure of olive oil (typical from Spain)

Directions

  • Wash the onion, peel it and chop it in medium size dices.
  • Clean the potatoes with water, peel them and then chop them in a half moon form with a ½ centimetre thickness.
  • Mix all of it in the skillet and flavour it as you prefer. Fry it for 25-30 minutes at low heat.
  • Withdraw the fry, drain it and clean the skillet with a dry absorbent paper.
  • Reserve the oil for later.
  • Crack the eggs, place them in a large bowl and beat them.
  • Salt them to your liking.
  • Add the potatoes, and the onion and mix well.
  • Put the pan back on the heat, add a splash of the reserved oil, and add the mixture.
  • Stir with a wooden spoon for 30 seconds until the whole mixture starts to curdle.
  • Separate the edges and when you find the omelette cooked enough, place a plate over the pan and turned it over.
  • Serve the potato omelette with two slices of bread with tomato and enjoy!
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Moussaka sana – Healthy Moussaka

Moussaka sana - Healthy Moussaka
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Moussaka sana – Healthy Moussaka

Recipe by ESCourse: Main
Servings

6

servings
Prep time

30

minutes
Cooking time

50

minutes

Ingredients

  • 500g lean minced lamb

  • 1 medium onion, finely chopped

  • 2 garlic cloves, crushed

  • 1½ tsp dried oregano

  • 2 bay leaves

  • 1 cinnamon stick

  • 2tbsp plain flour

  • 400g canned chopped tomatoes

  • 2 tbsp tomato purée

  • 2 medium eggplants, each about 275g, cut into 1 cm round slices (ends discarded)

  • 1 tbsp of olive oil

  • Greek yogurt

  • 100g of feta cheese

  • salt + pepper

  • 2 (beaten) eggs

  • Parmesan and emmental cheese (according to your preferences)

Directions

  • Spray a pan with olive oil and gently spread it along with the pan
  • Add the smashed garlic and the chopped onions and actively stir for 5 mins.
  • Add the minced lamb meat and break it into pieces with a wooden spoon. Cook until it shows noticeable color.
  • Stir in the salt, sweetener, oregano, cinnamon, and finally a bay leaf in order to season the mixture up.
  • Add the tomato purée. Stir again until thoroughly combined.
  • Cook until the liquid has been reduced. Stirring is only necessary occasionally. Cook for 30 mins.
  • Remove the bay leaf from the mixture and season it with salt (again) and pepper according to your preferences.
  • Let the mix sit for a while on low fire.
  • Meanwhile, slice the eggplant in thin (- 1 cm) pieces. Season with salt, pepper, and olive oil.
  • Pan-fry the eggplant slices with low-calorie olive oil for about 3-4 mins.
  • Once the eggplant has an external cooked aspect, let them sit on paper towels in order to remove the excessive fats.
  • Let some oil sit on the pan, and add the flour in order to make a paste. Do not stir in all the flour at first, add simultaneously as the paste is being formed.
  • Add in the Greek yogurt and the feta cheese and stir until the paste becomes smooth and fully blended.
  • Remove the pan from the fire and add in the beaten eggs, and prevent the mixture from scrambling.
  • Preheat the oven at a 180 º C temperature.
  • Add a layer of the meat mixture on a porcelain tray. Press it down in order to make it a little more compact.
  • Add a layer of white sauce on top, followed by a layer of eggplants.
  • Lastly, add a new layer of meat, a new eggplant layer, and finally a layer of sauce. Spread some Parmesan and Emmental cheese on top.
  • Bake for 45 minutes, then leave the moussaka sit for at least 15 minutes, cut into pieces and serve.
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Guacamole casero – Homemade guacamole

Why is it healthy?

This is healthy because avocado is a tropical fruit that helps reduce cholesterol and triglycerides and because of it containing an important amount of monounsaturated fats it helps augment good cholesterol in the blood. Moreover, it is a great natural antioxidant because of its richness in vitamin E, although it’s also rich in vitamins C, K and B6. In addition, it also provides potassium, magnesium, iron, phosphorus and fibre.

Other ingredients that guacamole contain such as tomatoes, lemons, cilantro and onions help fight inflammation, better insulin sensibility and reduce cholesterol quantities in the blood. They are also used as natural antibiotics, to favour digestion and better the immune system.

Guacamole casero - Homemade guacamole
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Guacamole casero – Homemade guacamole

Recipe by ESCourse: Sides
Servings

5

servings
Prep time

10

minutes
Cooking timeminutes

Ingredients

  • 2 limes

  • 3 avocados

  • cilantro

  • 1 small onion (40 g approx.)

  • 3 tomatoes (75 g approx.)

  • salt

Directions

  • Firstly, cut all the avocados in half.
  • Then remove the core by sticking a knife into it and then turning it to finally remove it and keep aside.
  • Now with the help of a spoon empty the halves and put it in a bowl.
  • With a fork, crush the avocados, but not too much so that it does not look like a purée.
  • Cut the onion and tomato into small cubes and leave them aside.
  • Chop the cilantro into small pieces.
  • Cut both limes in half.
  • Squeeze the lime juice over the mashed avocado.
  • Now add to the crushed avocado the chopped tomato, the chopped onion and the chopped cilantro.
  • Try a bit just to see if it needs more cilantro.
  • Add a pinch of salt and season to preference.
  • Finally, enjoy your homemade guacamole with some nachos.