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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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Gazpacho

Gazpacho is a drink that is very low in calories and very nutritious at the same time. In addition to making you feel full easily, it is rich in fibre and helps you improve intestinal transit and eliminate toxins. It also has fresh ingredients that are good for your health.

Gazpacho
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Gazpacho

Recipe by ESDifficulty: Easy
Servings

1

servings
Prep time

10

minutes
Cooking time

1

hour 

10

minutes

Ingredients

  • 1/2 kilo of ripe tomato

  • 1/2 green bell pepper

  • 1 clove garlic

  • 1/2 cucumber

  • 1 dl of olive oil

  • 4 tablespoons of wine vinegar

  • 1 slice of white bread

  • fine salt

  • cucumber

  • onion

  • egg

Directions

  • Blanch and peel the tomatoes and place in the blender jar.
  • Add the peeled and chopped cucumber, the pepper, the garlic, and the bread soaked in water.
  • Blend for a few seconds and add the salt, vinegar, and oil (testing to rectify if necessary.)
  • Pass through a strainer into a tureen and let cool for an hour.
  • Serve the gazpacho in individual cups.
  • Garnish with diced bread, cucumber, onion, tomato, and hard-boiled egg (to preference).
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Banana Smoothie

This is healthy because … this recipe includes fruits and lactose, which is crucial for our daily lives. It is really important to have a balanced diet and start off the day with energy and freshness.

Banana Smoothie
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Banana Smoothie

Recipe by ES
Servings

1

servings
Prep time

5

minutes
Cooking time

5

minutes

Ingredients

  • 1 banana

  • 250 ml vegetable milk (almond, oatmeal…)

  • 125g natural yoghourt 

  • 2 ice cubes (optional)

  • Chia seeds (optional)

  • Cinnamon (optional)

Directions

  • Prepare all the ingredients and a blender.
  • Peel and cut the banana.
  • Pour the banana, the vegetable milk, the yoghurt, and the chia seeds into the blender.
  • Mix all the ingredients until you have arrived at a homogeneous mixture (there is the option to stop mixing whenever you want if you prefer the smoothie with a different texture).
  • Finally, add the cinnamon to your taste and the ice cubes if you want to drink it colder.

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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!