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

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.

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

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!

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.

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

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.

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.

Brezeln – Pretzels

Bretzel – Pretzels

Course: Sides
Servings

4

servings
Prep time

20

minutes
Cooking time

40

minutes

Ingredients

  • ½ cube of fresh yeast

  • 75ml milk

  • 250g flour

  • ¼ spoon of salt

  • ¼ spoon  of sugar

  • 25g butter

  • ½ l water

  • 1,5 spoons  of baking soda

Directions

  • First you put two tablespoons of flour, one teaspoon of sugar and three tablespoons of milk in a bowl. The resulting yeast dough must now rise for 20 minutes. Now mix the remaining ingredients with the yeast dough.
  • Preheat the oven to 220 degrees top bottom heat. Shape the dough into pretzels.
  • Dissolve the baking soda in the water. Dip the pretzels in the lye water for 30 seconds. And finally, bake the pretzels for 20 minutes.
  • Enjoy!

Bauernbrot – Farmers bread

Bauernbrot – Farmers bread

Recipe by DECourse: Sides
Servings

10

servings
Prep time

10

minutes
Cooking time

3

hours 

15

minutes

Ingredients

  • 300 g wheat flour type 405

  • 280 g wheat flour type 1050

  • 2 teaspoons of salt

  • 1 package dry yeast

  • 380 ml lukewarm water

Directions

  • Mix the flour with sugar and salt in a bowl.
  • Add dry yeast and 380 ml of lukewarm water and knead everything with the dough hook of the hand mixer for 5 minutes to a smooth dough.
  • Cover and let rise for circa 60 minutes.
  • Knead the dough on a lightly floured work surface to form a round loaf.
  • Place on a baking sheet lined with baking paper, cover and let rest for circa 60 minutes.
  • Preheat the oven to 220 degrees (convection: 200 degrees).
  • Brush the bread with water.
  • Bake it in the oven for 15 minutes.
  • Then reduce the oven temperature to 200 degrees (convection: 180 degrees) and bake the bread for 40 minutes.
  • Let it cool down completely.
  • Enjoy

Erbsensuppe – Pea soup

Erbsensuppe – Pea soup

Recipe by DECourse: Soups
Servings

4

servings
Prep time

10

minutes
Cooking time

1

hour 

40

minutes

Ingredients

  • 300 g green split peas

  • 1 onion

  • 1 bunch of soup vegetables

  • 100 g ham cubes

  • 2 tablespoons oil

  • 1 l vegetable broth

  • 300 g potatoes

  • 4  Vienna sausages

  • 1 pinch of salt

  • 1 pinch of pepper

  • 0.5 bunch of flat-leaf parsley

Directions

  • Bring the peas to the boil in 1.3 l water, simmer openly for circa 45 minutes.
  • Then pour the peas into a sieve, collect circa 500 ml of the cooking water.
  • Peel the onion and dice finely.
  • Clean the soup vegetables and dice finely.
  • Sautée the onion and ham cubes in oil, add the soup vegetables and stew for circa 3 minutes.
  • Pour in the cooking water, vegetable broth and add the peas, cook everything for circa 20 minutes with the lid on.
  • In the meantime, peel the potatoes, cut into circa 1 cm cubes, add to the soup, simmer for another 20 minutes.
  • Wash parsley, shake dry, chop finely.
  • Season the pea soup with salt and pepper to taste, add the sausages and heat up briefly.
  • Then distribute the soup on deep plates and serve sprinkled with parsley.
  • Enjoy!