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Quiche with Cauliflower & Chickpea

Prep Time: 10 minutes/ Cook Time: 30 minutes/ Serves: 3

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Ingredients:

  • ½ teaspoon of salt
  • 1 cup of grated cauliflower
  • 1 cup of chickpea flour
  • ½ teaspoon of baking powder
  • ½ zucchini, thinly sliced into half moons
  • 1 tablespoon of flax meal
  • 1 cup of water
  • 4 tbsp fresh rosemary
  • ½ teaspoon of Italian seasoning
  • ½ freshly sliced red onion

Instructions:

  1. In a bowl, combine all the dry ingredients.
  2. Chop the onion and zucchini.
  3. Grate the cauliflower so that it has a rice-like consistency, and add it to the dry ingredients. Now, add the water and mix well.
  4. Add the zucchini, onion, and rosemary last. You will have a clumpy and thick mixture, but you should be able to spoon it into a tin.
  5. You can use either a silicone or a metal cake tin with a removable bottom. Now put the mixture in the tin and press it down gently.
  6. The top should be left messy to resemble a rough texture.
  7. Bake at 350o F for about half an hour. You will know your quiche is ready when the top is golden.
  8. You can serve the quiche warm or cold, as per your preference.

Nutrition Facts Per Serving:

Calories 280, Total Fats 5.3g, Carbohydrates 46.6g, Proteins 14.7g,

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Blueberry Spinach Smoothie

Prep time 5 minutes/ Serves 2

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Ingredients:

  • ½ avocado
  • 1 cup frozen blueberries
  • 1 cup raw spinach
  • ¼ tsp sea salt
  • 1 cup soy
  • 1 frozen banana

Instructions:

  1. Blend everything in a powerful blender until you have a smooth, creamy shake.
  2. Enjoy your healthy shake and start your morning on a fresh note!

Nutritional facts per serving:

Calories 269, Total Fat 12.3g, Total Carbohydrate 37.6g, Protein 6.4g

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Garlicky Mushroom Penne

Prep time 5 minutes/ Cook time 15 minutes/ Serves 4

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Ingredients:

  • 15 ounces chickpeas with its liquid
  • 2 large cloves garlic, peeled, minced
  • 4 teaspoons tahini
  • 8 ounces whole-wheat pasta
  • 4 red onions, halved, sliced
  • lemon Juice + extra to serve
  • 2 teaspoons loose vegetable bouillon
  • ½ teaspoon ground coriander
  • 4 teaspoons rapeseed oil
  • 14 ounces mushrooms, roughly chopped
  • ½ cup chopped parsley
  • ¼ tsp Salt

Instructions:

For hummus:

  1. Add chickpeas, lemon juice, garlic, coriander, tahini and vegetable bouillon into a blender and blend until slightly smooth. A few pieces of chickpeas should be visible in it.
  2. Follow the directions on the package and cook the pasta.
  3. Place a large nonstick pan or a wok over medium -high heat. Add oil. When the oil is heated, add onion and mushroom and cook for 15 minutes until tender.
  4. Add pasta and toss well. Add hummus and toss lightly. Sprinkle some water if required.
  5. Garnish with parsley and divide into plates. Drizzle some lemon juice on top and serve.

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Nutritional Facts Per Serving:

Calories 762, Total Fat 15.5g, Carbohydrate 123.8g, Protein 34.4g

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Red Cabbage and Mango Slaw

Prep time 15 minutes/ Cook time 0 minutes/ Serves 5

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Ingredients: 

  • 2 ripe mangos, sliced
  • ¼ cup fresh cilantro, chopped
  • 4 carrots, peeled and grated
  • 4 cups red cabbage, shredded
  • 1 splash of balsamic vinegar
  • 1 lime, juiced
  • 1 pinch kosher salt  

Instructions: 

  1. Place the mango, cilantro, carrot and red cabbage in a large salad bowl.
  2. Whisk together in another bowl the vinegar, lime juice and salt.
  3. Pour the dressing over the salad and toss to coat.  
  4. For the most refreshing flavor, refrigerate for 20 minutes before serving.

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Nutrition Facts Per Serving: 

Calories 119, Total Fats 0.6g, Carbohydrates 29.7g, Proteins 2.3g

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Chickpea and Spinach Salad

Prep time 5 minutes/ Cook time 0 minutes/ Serves 4

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Ingredients: 

  • 2 cans (14.5 ounces each) chickpeas, drained, rinsed
  • 7 ounces vegan feta cheese, crumbled or chopped
  • 1 tablespoon lemon juice
  • 1/3 -½ cup olive oil
  • ½ teaspoon salt or to taste
  • 4-6 cups spinach, torn
  • ½ cup raisins
  • 2 tablespoons honey
  • 1-2 teaspoons ground cumin
  • 1 teaspoon chili flakes

Instructions:

  1. Add cheese, chickpeas and spinach into a large bowl.
  2. To make dressing: Add rest of the ingredients into another bowl and mix well.
  3. Pour dressing over the salad. Toss well and serve.

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Nutritional facts per serving:

Calories 822, Total Fat 42.5g, Total Carbohydrate 89.6g, Protein 29g

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Ideas for a better Turkey on Thanksgiving

Ideas for a better Turkey on Thanksgiving

Thanksgiving is super special and is characterized by the typical Thanksgiving dish: baked turkey. Although it seems easy enough, a little practice is needed to know the cooking times, the best condiments, etc.

When you don’t have that acquired practice or time to produce your Turkey plans you can always turn to your friendly Google Assistant, Amazon Alexa or simply read on and discover the best tips for a perfect baked turkey, today.

Choose a fresh turkey
Whenever you can, select the freshest turkey on the market. During freezing, ice crystals damage some of the turkey’s muscle cells. When thawed and baked, this makes the meat dry more easily, and nobody wants that!

How to calculate quantities?
The ratio of 1 pound of turkey to 1 person never fails. If you have many guests, avoid buying a larger turkey. Instead, choose 2 smaller turkeys that will be easier to handle, transport and cook, and bake more evenly.

Avoid stuffing the turkey
Unless it’s a deep-rooted tradition in your family, it’s best to avoid baking a stuffed turkey. This increases the chances of uneven cooking and cooking time. An alternative option is to make the stuffing separately in another baking dish and then join them together.

For frozen turkeys, add more time
Forgetting a recipe step in a day with so many activities and things to organize is quite common. So if you forgot to thaw the turkey the night before, don’t despair. All you have to do is increase the cooking time according to the size of the turkey and add 50% more time. And just as it thaws, add the condiments.

Cover with butter and herbs
For a crisp skin on the outside and tender flesh on the inside, rub some thyme and other herbs under and over the skin. Also put butter between the skin and meat and add a little salt and oil. This is the secret to a perfect turkey.

Use a baked meat thermometer
You want the recipe to be perfect? Then invest in a good quality thermometer to avoid dry or burnt meat. The ideal temperature is to bake the turkey at 170º C. To ensure good cooking, insert the thermometer into the thickest part of the thigh.

Choosing the right position
Put the turkey along with the legs pointing to the back of the oven. Reason? It’s the part of the turkey that takes the longest to cook, and it’s usually the area of the oven that heats the most. If you can’t use this position, place the turkey on its side but be sure to rotate the tray halfway through the cooking so that it cooks evenly.

Benefits of turkey meat and nutritional characteristics

The undisputed protagonist of the Thanksgiving dinner, turkey is a food that well deserves a privileged place in our shopping list, as it is a very healthy and appetizing product that can also be purchased at a good price. “The advantages of this type of meat are many, as it is rich in proteins of high biological value, as well as vitamins from the B group.

The turkey meat has water as its main component, as it contains around 75% of its composition, which makes it a food with few calories. It is followed by proteins of high biological value, that is to say, it contains all the essential amino acids that our organism needs. In addition, it has little fat and cholesterol content, which makes the turkey one of the best lean meats on the market. To consume as little fat as possible is important to remove the skin, as it is the part where more lipids are concentrated.
The minerals that make up the turkey include magnesium, zinc, potassium, phosphorus and selenium.

On the other hand, in the vitamins section, those of the B group stand out, such as niacin, vitamin B6 and B12. It also contains small amounts of folic acid and only traces of fat-soluble vitamins.

Low in calories and fat, but rich in flavor and protein

Turkey meat has low-calorie content, only 130 calories per 100 grams. Nor does it contribute hardly any fat, even being below the chicken. In addition, and as is also the case with this other bird, the fat is concentrated especially in the skin, which can be easily removed. Therefore, it is a suitable food for diets that aim to lose weight.

Another of its qualities is its richness in proteins. The breast is the purest piece, with about 24 grams of protein per 100 grams of meat. With these figures, the turkey is placed first in terms of protein intake, ahead of other meats such as tuna or chicken.

Source of vitamins and minerals
Group B vitamins such as folic acid, B1, B3, B6, B6, B12 or biotin are present in turkeys. Also, minerals such as zinc, phosphorus, potassium, magnesium and iron. Precisely, thanks to its iron content, its intake is recommended in people suffering from anemia.

Its cholesterol content, on the other hand, is among the lowest with about 45 milligrams per 100 grams of meat. It is also indicated in people with high uric acid.

One of the most health-promoting meats
The properties of the turkey translate into numerous health benefits. The consumption of this meat helps to prevent cardiovascular diseases, since it is rich in fatty acids, and to maintain a healthy nervous system. It also promotes hydration, so the health of the skin will appreciate it, and helps prevent cell aging.

But if you still doubt that this meat deserves to be part of a healthy diet, there is even more, because it stimulates the immune system and is an aid to the maintenance of bones, muscles, nails and hair.
A great way to approach this meat is through chicken and turkey burgers. Whether it’s a frying pan or a barbecue, these burgers are delicious!

Conclusion
The undisputed protagonist of the Thanksgiving dinner, turkey is a food that well deserves a privileged place in our shopping list, as it is a very healthy and appetizing product that can also be purchased at a good price. “The advantages of this type of meat are many, as it is rich in proteins of high biological value, as well as vitamins from the B group.

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Healthy Baked Salmon Dinner

Baked Salmon with Lentils and Quinoa

This super healthy baked salmon recipe is something to enjoy. The Lemon Herb Sauce that goes with it makes it even better!

Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Serves: 4

What You’ll Need:

4 cups vegetable and chicken broth
1 cup black lentils
2 cups green beans (you can use another vegetable too if you like)
1 cup red quinoa
12 ounces salmon

For the Lemon Herb Sauce:

1 garlic clove
½ cup olive oil
Pinch of salt
Honey, to taste
¼ cup lemon juice
Chopped parsley
 

Method:

To make lentils and quinoa, preheat oven to 450F. Rinse both the quinoa and lentils and add them into a large casserole dish along with the broth. Bake for 45 minutes or until almost completely cooked. Take out of the oven and fluff with a fork.
To make the lemon herb sauce, blend all ingredients together in a food processor. Set half of the dressing aside.
Now for the salmon: place the salmon and green beans on top of the cooked lentils and quinoa (with skin side down) and drizzle the dressing on top. Bake for 10 minutes and then broil for 2 minutes. Please note that the timing may vary a little depending upon the thickness of your salmon.
Once the salmon is cooked, serve it with the sauce you reserved earlier and dive in!
 
 

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Healthy Moroccan Lunch

Save $30–$300 on select Chromebooks. Plus free shipping.Morocco ?? Chakchouka (Shakshouka)

Very delicious, tasty and healthy.

Chakchouka as a complete dish, contains vitamins, proteins and healthy fat.

Vegetarians can prepare this dish without the chopped chicken breast.

Ingredients:

6 tomatoes (Peeled when possible)

1 tbsp of tomato paste

1 red pepper

1 green pepper

1 yellow pepper

2 large chopped garlic cloves

1 large chopped onion

2 tablespoons olive oil

4 eggs

250 g Chicken breast chopped

1 tsp of paprika

1 teaspoon turmeric

1/4 c cinnamon

salt and pepper

Parsley and Thyme

  Instructions:

Cook onion and garlic in a pan for 10 minutes with the oil.

Cut the peppers into small cubes and add them to the pan.

Add tomatoes, tomato concentrate and all spices.

Use peeled tamatoes when possible for even better results.

Simmer for about 30 minutes.

After, add the chicken breast chopped balls and the eggs on the vegetables and cook for a few minutes. (5-10 min).

Finally, add the parsley and thyme.

serve gently, with bread. (Moroccan bread)

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Healthy raspberry pancakes

Pancakes with raspberries and cream, raspberry nectarine jam

Healthy pancakes ?it’s over the top good idea for your breakfast. Simple , healthy and so yummy.

So let’s prepare it :

Ingredients :

90 g of complete rice flour

1 teaspoon of honey

1 pinch of salt

½ teaspoon baking soda (2.5 ml)

1 egg

1 tablespoon (15ml) of oil

125g whole yogurt

1 tablespoon of oil or melted butter to grease the pan

1 teaspoon cocoa powder

natural fresh cheese

Preparation :

In a large bowl, combine the “dry ingredients”: rice flour, cocoa powder, salt and baking soda.

In a medium bowl, mix the “wet ingredients”: egg, oil, honey and yoghurt.

Add the wet ingredients to the dry ingredients and mix with a spatula.

The dough will look very thick.

Heat a small skillet under a medium-low heat.

Lightly oil the pan.

In the pan, put a large tablespoon of dough, spread it out and flatten it slightly with the back of the spoon.

Cook until golden brown each side, just under 2 minutes.

Serve with raspberry jam and natural fresh cheese.

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