Category: Side dishes

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Ensalada de garbanzos – Chickpeas Salad

Ensalada de garbanzos - Chickpeas Salad
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Ensalada de garbanzos – Chickpeas Salad

Recipe by ESDifficulty: Easy
Servings

4

servings
Prep time

15

minutes
Cooking time

5

minutes

Ingredients

  • ½ onion

  • 1 red pepper

  • 1 green pepper

  • 400 g boiled chickpeas

  • 250 g cherry tomatoes

  • vinaigrette

  • olive oil

  • balsamic vinegar

  • salt

Directions

  • Clean all the vegetables and the chickpeas
  • Cut the vegetables into small pieces
  • Put it all together in a bowl
  • Dress it with a pinch of salt, balsamic vinegar, and olive oil to your own taste.
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Green Salad

Many scientists assure us that eating green and healthy reduces your risk of obesity, and some diseases such as diabetes, cardiopatía, osteoporosis, etc.

Also, maintaining a healthy diet does not only reduce the risk of some diseases but also:

•             it makes you strong

•             it protects your immune system

•             it reduces stress

•             it has many different vitamins and minerals

•             it protects your heart

In conclusion, I would recommend that all aged people start eating healthier, as a physical and psychological improvement will be seen over time.

Green Salad
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Green Salad

Recipe by ESDifficulty: Easy
Servings

1

servings
Prep time

10

minutes
Cooking time

5

minutes

Ingredients

  • A little bunch of green lettuce

  • 10 blueberries

  • Grated cheese

  • Oil

  • Modena Cream (a type of vinegar)

  • Viandox soyce (flavouring sauce)

Directions

  • Wash the lettuce that we are going to use, and cut it into not very large pieces
  • Once the lettuce is washed and cut into pieces, add some grated cheese all over the lettuce
  • Afterwards, wash the blueberries, and add some fresh ones to the salad.
  • Finally, pour some oil, salt, modena cream and Viandox sauce.
  • If you wish, you can also add some “Picatostes” (roasted bread / croutons / crunchy nuts), tomatoes or even avocado
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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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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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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
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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.
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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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Brezeln – Pretzels

Bretzel - Pretzels
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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!
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Bauernbrot – Farmers bread

Bauernbrot - Farmers bread
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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
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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
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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.
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Celery With Orange

Celery With Orange
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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.