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

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

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.

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.

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

Zeytinyağlı Enginar Tarifi – Artichoke Recipe with Olive Oil

Artichoke, whose olive oil dish is especially loved by many people and rich in fiber, is actually a type of thistle, although it is considered a vegetable. This plant, which was born in the Mediterranean, has also been used for medicinal purposes for years. In recent years, it is also seen as a supplement due to the different components it contains. With its low carb content and highly nutritious, artichokes can be steamed, baked, grilled or sautéed. It can be further flavored with spices. The artichoke, which is enough to be steamed for 20-40 minutes, can be cooked in the oven at 180 degrees for 40 minutes. In addition to the heart, the leaves can also be eaten by peeling them with the help of teeth.

10 known benefits of artichokes…

1. High Nutrition Value

2. Balances Cholesterol

3. Helps Regulate Blood Pressure

4. Beneficial for Liver Health

5. Supports the Digestive System

6. May Relieve Irritable Bowel Syndrome (IBS) Symptoms

7. May Lower Blood Sugar

8. May Lower Cancer Risk

9. May Reduce Risk of Birth Defects

10. May Boost the Immune System

Zeytinyağlı Enginar Tarifi – Artichoke Recipe with Olive Oil

Recipe by TRCourse: Sides
Servings

6

servings
Prep time

10

minutes
Cooking time

40

minutes

Ingredients

  • 6 artichokes

  • Juice of half a lemon (for rubbing the artichokes)

  • 1 carrot

  • 1 potato

  • 1 cup peas (boiled or canned)

  • 1 onion

  • 1 teaspoon of olive oil

  • 1 lemon

  • 1 teaspoon of sugar

  • 1.5 teaspoons salt

  • 1 glass of water

Directions

  • Cut the carrots and potatoes into small cubes and put them in the pot, add enough water to cover them and let them boil for 10 minutes. It is important that the vegetables are not fully cooked here, they should remain slightly alive.
  • After our vegetables are cooked, let’s drain the water and keep it aside.
  • Let’s take our peas in a separate pot, add water and boil them until they are soft. You can also use canned peas if you prefer. Let’s drain the water of our boiled peas and keep them aside.
  • Chop the onion for food and fry it in half a tea glass of olive oil until it turns slightly pink.
  • Let’s add potatoes and carrots on it. Add the boiled peas and mix for 1-2 minutes and remove from the stove.
  • Let’s put our artichokes in a suitable bowl, rub them with the juice of half a lemon and put them in the pot.
  • Let’s share out the vegetables we prepared in the middle parts, and share out the remaining garniture on the artichokes.
  • Add olive oil, lemon juice, sugar, salt and water and close the lid of the pot.
  • Let’s cook on medium heat until our food boils, then cook on low heat until the artichokes soften. This process will take about 20-25 minutes.
  • Let’s take our cooked artichokes from the stove and let them cool. Then, let’s take it on a serving plate and pour its water in the pot over it and serve. You can also decorate it with dill.
  • Enjoy your meal.

Celery With Orange

Celery With Orange

Recipe by TRCourse: Sides
Servings

4

servings
Prep time

15

minutes
Cooking time

40

minutes

Ingredients

  • 1 kilo of celery

  • 2 potatoes

  • 1-2 onions

  • 1-2 carrots

  • 1 glass of fresh orange juice

  • 1.5 cups of hot water

  • salt

  • olive oil

  • lemon juice

Directions

  • Dice the celery and soak in lemon juice.
  • Chop carrot and onion.
  • Fry the onions in a saucepan with olive oil until they turn pink.
  • Add the celery and carrots to the pot.
  • Add orange juice.
  • If necessary, add 1.5 cups of hot water.
  • Finally, add the salt and wait for it to cook.(30-35 minutes)
  • You can serve hot or cold.
  • Enjoy your meal.

Kartoffelsalat – Potato Salad

Can a potato salad ever be healthy? Potatoes sometimes have a bad reputation for being high in calories. Considering how satiating they can be, their nutritional value is “ok”. Traditional German potato salad is prepared with lots and lots of store bought mayonnaise – below you can find a lighter version using vegetable broth (and a little bit of oil) instead.

Kartoffelsalat – Potato Salad

Recipe by DECourse: Sides, SaladsDifficulty: Easy
Servings

4

servings
Prep time

30

minutes
Cooking time

25

minutes

Ingredients

  • 1 kg potatoes

  • 3 small onions

  • 4 tablespoons of sunflower oil

  • 1 spoon of mustard

  • 350ml vegetable broth

  • 5-6 tablespoons of vinegar

  • 80g of cubed ham

  • Salt & pepper

  • Chives

  • Sugar

Directions

  • Wash the potatoes and cook in boiling water for 20-25 minutes. Peel the onions and cut into cubes. Heat the oil in a saucepan, add onions, cover them and steam for about 15 minutes. Add mustard and stock and bring to the boil. Add the vinegar and ham, season the broth well with salt and pepper.
  • Drain, rinse, peel and slice the potatoes and add them to the broth. Let them steep in the broth for at least 20 minutes.
  • Wash the chives, cut diagonally into fine rings and add to the salad. Season to taste with salt, pepper and sugar. Serve the potato salad with the stock warm or cold.