Category: Main dishes

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Merluza asada con gratinado vegano –
Hake fish roast with vegan gratin

Fish is healthy because fish is filled with omega-3 fatty acids and vitamins such as D and B2. Hake fish in particular is rich in calcium and phosphorus and a great source of minerals.

Fish – as part of a balanced – can lower blood pressure and help reduce the risk of heart attack or stroke.

Of course, this recipe can be done without the fish and just the gratin and the vegetables would be just as tasty.

The gratin is healthy because it is made from vegetables like celery, leeks, carrots and paprika which are all very good sources of dietary fiber, a type of carbohydrate that helps pass food through your digestive system.

Although it is true that the potatoes are the least healthy ingredient in this recipe, we reduce their starch content in step 2 in order to make them healthier. It is recommended to eat from 2 to 3 cups of vegetables per day to maintain a healthy diet.

Merluza asada con gratinado vegano –Hake fish roast with vegan gratin
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Merluza asada con gratinado vegano –
Hake fish roast with vegan gratin

Recipe by ES
Servings

6

servings
Prep time

30

minutes
Cooking time

1

hour 

Ingredients

  • ½ hake fish

  • 2 celery

  • 2 leeks

  • 2 potatoes

  • 3 carrots

  • 1 paprika

  • 1 lemon

  • 3 eggs

  • 250 mL whole milk

  • 120 g flour

  • olive oil

  • seasoning

  • salt

Directions

  • Prepare the hake fish by rubbing it in olive oil and seasoning it with rosemary. Place the fish in the oven and set to cook at 200°C for 30 min.
  • As for the gratin, start by grating the potatoes and soak them in water to reduce the starch content
  • Dice the celery, paprika and leeks, and grate the carrots. Add all the vegetables to a large mold
  • Prepare the base for the gratin by mixing the flour, eggs and milk in a large cup. Add salt and pepper. Mix thoroughly and pour evenly into the mold. Mix again
  • Place the vegetables mold into the oven at 200ºC for 20 min.
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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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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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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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Verduras a la sarten – Pan-fried vegetables

It’s a healthy recipe because you barely use oil, it has a lot of vegetables and you can use it as an accompaniment to meat in order to have a more balanced meal.

Verduras a la sarten - Pan-fried vegetables
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Verduras a la sarten – Pan-fried vegetables

Recipe by SPCourse: Main, Sides
Servings

4

servings
Prep time

10

minutes
Cooking time

10

minutes

Ingredients

  • 2 red peppers

  • 2 green peppers

  • 1 onion

  • 4 carrots

  • 2 tomatoes

  • 1 spoon of coarse salt

  • a dash of oil

Directions

  • Cut the vegetables into thin strips: the onion especially. The tomatoes should be cut not too thin so they don’t fall apart. You can cut the pepper into thin julienne strips and the carrot, cut it into thin slices so that it cooks well.
  • In a shallow frying pan, pour a splash of oil and heat it. Once it is hot, we will begin to put the vegetables. It is recommended to use a brush to spread the oil on the bottom of the griddle or frying pan so that the vegetables do not stick.
  • Once the oil is hot, spread the vegetables on the bottom of the griddle, without putting one on top of the other. Put coarse salt on top without excess so that they are not too salty. When the vegetables are golden on one side, then we turn them over so they cook evenly.
  • To serve the vegetables, take a flat dish and place them well spread out. We can decorate them with a little parsley in the center or a slice of lemon. This dish must be eaten hot because if it cools the vegetables lose their flavor.
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Zeytinyağlı Fasulye Tarifi İçin Malzemeler – Olive Oil Beans Recipe

Zeytinyağlı Fasulye Tarifi İçin Malzemeler - Olive Oil Beans Recipe
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Zeytinyağlı Fasulye Tarifi İçin Malzemeler – Olive Oil Beans Recipe

Recipe by TRCourse: Sides
Servings

4

servings
Prep time

15

minutes
Cooking time

20

minutes

Ingredients

  • 500 grams of fresh beans

  • 1 onion

  • 1 tomato

  • 1 tablespoon tomato paste

  • 3 sugar cubes

  • Half a teaspoon of olive oil

  • 2 glasses of water

  • Salt

  • Black pepper

  • Red powdered pepper

Directions

  • Fry the finely chopped onions in olive oil.
  • Add tomato paste and mix it.
  • Add the beans that we cut thinly on it, close the lid of the pot without mixing, and cook it on low heat for 15 minutes.
  • Finely chop tomatoes and add them to our softened beans.
  • Add sugar, salt, water and spices to it and cook it without mixing.
  • Mix food, which starts to absorb its water, 1-2 turns and leave it to cook.
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Okra

Okra
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Okra

Recipe by TRCourse: Main
Servings

4

servings
Prep time

10

minutes
Cooking time

40

minutes

Ingredients

  • 1 kg okra

  • 2 onion

  • 5 tomatoes

  • 7 tablespoons of olive oil

  • 3 cloves of garlic

  • Salt and sugar

  • Pepper paste

  • juice of 1 lemon

Directions

  • Wash the okra with plenty of water.
  • After washing, clean the handle parts by cutting them in a cone shape with the help of a knife.
  • Pour the juice of 1 lemon on the cleaned and washed okra.
  • Take 5 tablespoons of olive oil in a pan and fry the diced onions in this oil until they turn pink.
  • Add finely chopped garlic and pepper paste on top of the pinking onions and mix quickly.
  • After peeling the skins, add the tomatoes you cut into cubes and fry well.
  • Finally, add the okra to the pot with the lemon juice in it.  After adding salt and sugar, pour hot water on it, mix it gently once and close the lid of the pot.
  • Let your okra cook for about 25 minutes on low heat with the lid closed.
  • Check it and when the okra is soft and cooked, turn off the stove and keep it aside until it gets warm.
  • After the okras are warm, put them on a serving plate and pour the remaining 2 tablespoons of olive oil on top and serve with lemon slices.  Enjoy your meal.
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Karnabahar – Cauliflower

Many vegetables have positive “side-effects”. Here are some for cauliflower:

It…

– is good against cancer

– helps in weight loss

-regulates digestion

-is full of with vitamin A

-balances cholesterol

-is good for anemia

-reduces the risk of stress and depression

Karnabahar – Cauliflower
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Karnabahar – Cauliflower

Recipe by TKCourse: Main
Servings

4

servings
Prep time

15

minutes
Cooking time

25

minutes

Ingredients

  • ½ medium cauliflower

  • 1 carrot

  • 1 onion

  • 1 tablespoon tomato paste

  • 2 teaspoon sweet paprika

  • 1 tablespoon of flour

  • 4-5 tablespoons of olive oil

  • Water and salt

Directions

  • Separate the cauliflower into branches and wash it.
  • Peel the carrot and cut it into round slices.
  • Chop the onion.
  • Heat the oil in a deep pan.
  • Add the onion and cook, stirring often, until soft.
  • Add the tomato paste and fry it.
  • Add the pepper and flour and fry for 1-2 more minutes.
  • Add cauliflower and carrots then mix.
  • Add enough water to cover it and cook on medium heat until the cauliflower and carrots are soft.
  • Add salt, mix and it’s ready. Enjoy your meal!
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Kaşarlı Ispanak – Cheesy Spinach

Spinach is the most protein containing vegetable. It strengthens bones as it contains iron, calcium and phosphorus. It doesn’t contain unhealty oils because it is baken in the oven.

Kaşarlı Ispanak - Cheesy Spinach
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Kaşarlı Ispanak – Cheesy Spinach

Recipe by TKCourse: Main
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes

Ingredients

  • 1 kilogram spinach

  • an onion

  • 2 tablespoon of butter

  • an egg

  • Cheddar cheese

  • a teaspoon of salt

Directions

  • Wash and chop the spinach
  • Put two tablespoons of butter and chopped onion in a pan and roast for 3-4 minutes
  • Add salt and spinach then mix for about 15 minutes.
  • Spread the cooked spinach in a baking dish
  • Break the egg and whisk it
  • Pour the whipped egg on it
  • Finally, grate the cheese and sprinkle it on
  • Cook in the oven at 180 degrees until the cheese melts and turn brown
  • You can serve it with yogurt on the side