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

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!

Moussaka sana – Healthy Moussaka

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.

Arroz con leche – Rice with milk

This is healthy because both the milk and the rice are rich in protein and help protect our skin and the cell repair.

Arroz con leche – Rice with milk

Recipe by SPCourse: Main, Dessert
Servings

4

servings
Prep time

5

minutes
Cooking time

50

minutes

Ingredients

  • 1 litre of milk

  • 70g of sugar

  • orange and lemon peel

  • vanilla extract

  • 100g of rice

  • cinnamon

Directions

  • Put the milk, the rice, a cinnamon stick and half a vanilla pod in a saucepan.
  • Add the lemon and orange rind. Stir and cook over low heat for 40-45 minutes.
  • Stir every 4-5 minutes so it doesn’t stick.
  • When the rice pudding acquires a syrupy texture, add the sugar.
  • Stir and let cook a little more (5-10 minutes).

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

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.

Zeytinyağlı Fasulye Tarifi İçin Malzemeler – Olive Oil Beans Recipe

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.

Okra

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.

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

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!

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

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

Echte Nederlandse pannenkoeken – Real Dutch pancakes

Echte Nederlandse pannenkoeken – Real Dutch pancakes

Recipe by NLCourse: Main, Dessert
Servings

20

servings
Prep time

10

minutes
Cooking time

30

minutes

Ingredients

  • 500 grams of whole wheat flour

  • 1 liter of milk

  • 4 eggs

  • a pinch of salt

  • a mixer

  • a big bowl

  • a pan

  • a teaspoon of oil

  • a soup spoon

Directions

  • Take a large bowl and put the flour, milk, eggs and salt in the bowl.
  • Mix everything together with the mixer until there are no more lumps in the batter.
  • Take the pan, put it on the fire, put a teaspoon of oil in it and divide the oil over the pan.
  • Take a soup spoon and then divide some batter in the middle of the pan with the soup spoon. You can also add slices of cheese at this point.
  • Let the pancake bake until the top is completely dry. Turn the pancake over with a spatula and bake for about a minute more until both sides are lightly browned.
  • Repeat until the batter is used up. You can still put Dutch syrup on it, but this is not necessary and of course not very healthy.

Andijvie stamppot – Vegetarian endive stew

Vegetarian endive stew

Recipe by NLCourse: Main
Servings

4

servings
Prep time

10

minutes
Cooking time

40

minutes

Ingredients

  • 1200 gr floury potatoes

  • 500 gr endive

  • pepper and salt

  • vegetarian smoked sausage

  • vegetarian gravy powder

  • butter

Directions

  • Peel all potatoes, cut in half so they are not too big. Once you’ve peeled them, put them into a pan filled with water (put about 2 tsp salt in the water). Let them cook for 20 minutes.
  • In the meantime, take the smoked sausage, remove the outer packaging. Place the smoked sausage with the inner packaging in a pan with hot water. Leave the smoked sausage in the pan for 15 minutes. But make sure the water doesn’t boil!
  • For the gravy, melt a little bit of butter in the pan. Add a bit of water and then add 3 tsp gravy powder. Make sure to stir it all together.
  • In the meantime, the potatoes and the smoked sausage are ready, rinse away the water that comes with the potatoes. Mash the potatoes with a pestle, now stir the endive through the potatoes.
  • Remove the smoked sausage from its packaging, set the table and you’re done!  
  • Serve with / very good with some mustard and silver onions!