Healthy Recipes

Energy In + Energy Out = Wellbeing
Watermelon Chicken Salad
Nutrition Facts
 Per Serving
Calories 324 kcal
Carbohydrates 16g
Protein 25g
Fat 24g

Delicious Salad perfect for Hot Summer Days!

 Ingredients (4 Servings)

  • 4 cups fresh watermelon, cubbed
  • 1/3 small onion, thinly sliced
  • 2 tablespoons fresh mint, chopped
  • 1 package ready to use salad mixture
  • ¼ cup natural almonds
  • 360g skinless/boneless roasted chicken, shredded
  • ½ cup feta cheese, crumbled
  • 1 tablespoon olive oil
  • 1 teaspoon lemon zest
  • 2 tablespoons fresh lemon juice
  • Salt, to taste

Instructions

  1. Combine all the ingredients, toss gently and serve.

 

Chicken Stuffed with Spinach and Ricotta
Nutrition Facts
 Per Serving (No Cheedar)
Calories 286
Carbohydrates 1
Protein 31
Fat 26
Nutrition Facts
 Per Serving (With Cheedar)
Calories 316
Carbohydrates 1
Protein 34
Fat 29

 

Ingredients (2 Servings)

  • 1 teaspoon of olive oil
  • 50g of fresh spinach or 1 small pack of frozen spinach
  • 50g of ricotta cheese
  • 2 Chicken Breasts
  • Salt and pepper, to taste
  • Optional: Cheddar cheese
  • Paprika

 

Instructions

  1. Pre-heat the oven to 200
  2. Spread olive oil in a non-stick pan and stir in the spinach (if you chose the frozen spinach, boil it in water first and drain very well), let it cook for 2 or 3 min until the spinach is soft. Add the ricotta and cook for further 30-60secs.
  3. Cut slits into the chicken breasts about 1cm apart but don’t cut all the way through.
  4. Stuff the spinach and ricotta into the slits.
  5. Season the chicken with salt and pepper.
  6. Optional: Grate the cheddar cheese and sprinkle it sparkly on top on the chicken breasts.
  7. Spread paprika over the chicken to add some flavor and color.
  8. Bake in the oven for 20-25min until the cheese has melted.
Bell Pepper and Tomato Meat Loaf
Nutrition Facts
 Per Serving
Calories 234
Carbohydrates 8
Protein 33
Fat 22

 

Ingredients (5 Servings)

  • 600g mincemeat (you can mixture beef with poultry, i.e. 300g beef & 300g chicken)
  • 1 cup of bread crumbs
  • 1 cup of tomato paste
  • 1 green bell pepper, cubed
  • 1 onion, chopped
  • 1 teaspoon of dried thyme
  • 2 big eggs
  • Salt and pepper, to taste

 

Instructions

  1. Preheat the oven to 180°C
  2. In a large bowl, combine the mincemeat, bread, tomato paste, bell pepper, onion. Season with salt and pepper and mixture well with your hands.
  3. Add the eggs and thyme, mixture again and form a meat loaf.
  4. Place the meat loaf on a baking dish.
  5. Bake at 180°C for 50min-1hour, until themeat loaf is cooked through.
  6. Serve with salad.
Gazpacho Soup Recipe
Nutrition Facts
 Per Serving
Calories 134 kcal
Carbohydrates 17g
Protein 5g
Fat 5g

Cold Soup Perfect for Hot Summer Days – Rich in antioxidants, Low in calories

 

Ingredients (6 Servings)

  • 1 kg ripe tomatoes
  • 2 small bell peppers
  • 1 medium cucumber
  • 1 medium onion, roughly chopped
  • 2 garlic cloves, roughly chopped
  • 2 slices whole-wheat bread
  • 2 Tbsp balsamic vinegar
  • Optional: 1 Tbsp lemon juice
  • 3 Tbsp olive oil
  • 1 tsp slat
  • Ground black pepper, to taste

Note: To maximize the health benefits of this soup, the peel and seeds of the tomatoes were not removed, and the cucumber peel was removed only partially, contributing to higher fiber and vitamin content.

 

Instructions

  1. Wash and cut the vegetables into large chunks. Tear the whole-meal bread into large chunks.
  2. Put the vegetables into a food processor and blend well.
  3. Add the bread and let the soup sit for 20mins in order to give the bread time to absorb the liquid and soften.
  4. Add the balsamic vinegar, lemon juice, and olive oil, and process the mixture until liquefied. Add cold water to adjust the consistency, if you prefer thinner soup.
  5. Season with salt and pepper.
  6. Pour into a large bowl and cover plastic wrap or lid. Refrigerate overnight.
  7. Serve chilled.
Oats Biscuit
Nutrition Facts
 Per Biscuit
Calories 65
Carbohydrates 12
Protein 1
Fat 1

Ingredients (12 Biscuits)

  • 2 ripe bananas, mashed
  • 2 tablespoons of honey
  • 10-12 tablespoons of oats
  • 1 teaspoon of cinnamon powder
  • A pinch of salt
  • Optional Topping: sliced almonds or raisins or cranberries

Instructions

  1. Pre-heat the oven to 180’C
  2. Spread some olive oil on the oven tray
  3. Mix all ingredients together
  4. Mold the biscuits into desired shape and place them on a oven tray
  5. Add some topping on each biscuit (almonds, cranberries, coconut, raisins, etc.)
  6. Bake until golden brown

Tip: Smaller biscuits taste better. Expect the biscuits to be crunchy on the outside and moist on the inside.

 

Healthified Classics
Nutrition Facts
 Per Serving
Calories 270kcal
Carbohydrates 19g
Protein 10g
Fat 15g

Baked Sweet Potato“French Fries” Ingredients (4 Servings)

  • 1-2 Big Sweet Potatoes
  • Garlic powder, to taste
  • Salt, to taste
  • Optional: Rosemary, to taste
  • Olive oil

Instructions Baked Sweet Potatoes “French Fries”

  1. Pre-heat the oven to 200
  2. Peel the sweet potatoes and cut them lengthwise with similar shape to French fries.
  3. In a big bowl, coat the potatoes with olive oil (use a spray is a good way to reduce the amount of fat) and garlic powder. Season with salt. You can add other spices or herbs (i.e. rosemary) if you wish.
  4. Spray a baking sheet with olive oil and spread the potatoes onto a single layer. Bake until gold and crispy, for about 45min, turning the fries over about halfway through.

Sunny Side-Up Eggs Cooked in Water

  • Eggs
  • Water
  • Salt, to taste
  • Pepper, to taste

Instructions Sunny Side Up Eggs

  1. Add water to a non-stick frying pan until it reaches about ¼ inch deep. Heat the water over medium heat.
  2. Let the water begins to bubble slightly, and then break and add the egg (the water should not cover the yolk, only the white).
  3. Using a large spoon, ladder water on top of the egg.
  4. Cook until the egg white is completely opaque and the egg is firm as you shake the pan slightly.
  5. Serve with baked “French Fries” and salad or cooked vegetables (i.e. Esparregado)

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ESPARREGADO

“Esparregado” (creamy spinach) is a traditional portuguese side dish.

Ingredients

  • 500 gr of spinach (roughly chopped) – fresh or frozen
  • 1 garlic glove, chopped
  • 1/2 small onion, chopped
  • 2 tablespoons of olive oil
  • 1 tablespoon of flour
  • 1dl of milk
  • Salt, to taste
  • Optional: 1 tbsp vinegar

Instructions

  1. Boil the spinach in slightly salty water and drain it well, set aside.
  2. Sauté the garlic and the onions in olive oil, and add the spinach into the pan.
  3. Mix the flour with the cold milk until combined, add it to the spinach.
  4. Blend the mixture with a hand blender and season with salt. Be careful not to blend to baby food consistency.
  5. You might need to add more flour or more milk, to get the right texture which should not be too thick, stir and cook for another couple of minutes.
  6. Season with vinegar (optional), taste, correct salt and serve immediately.
Roasted Nile Perch

Ingredients (4 Servings)

  • 2 Medium Onions, sliced
  • 2-3 garlic cloves, chopped
  • 1 Small Long Squash, cubed
  • 1 Medium Sweet Potato, cubed
  • Nile Perch Fillet
  • 2-3 Teaspoons of Olive Oil
  • Salt and Ground Pepper, to taste
  • Coriander, chopped, to taste

INSTRUCTIONS:

  1. Pre-heat the oven to 200C;
  2. Place the onions, the sweet potato (in small cubes) and the long squash in a baking dish. Season with salt, pepper and half of the garlic, drizzle with part of the olive oil;
  3. Place the Nile Perch fillet on top of the vegetables and lightly season with salt, pepper, coriander, the remaining garlic and olive oil;
  4. Place the baking dish in the oven covered with foil paper;
  5. Reduce the temperature to 180C;
  6. Remove from the oven when the vegetables are soft, and serve.
Baked Apple
Nutrition Facts
 Per Serving
Calories 110kcal
Carbohydrates 26g
Protein 2g
Fat 0g

 

Ingredients (4 Servings)

  • 4 Apples
  • 1-2 cups of Cinnamon tea or Apple & Cinnamon tea (no sugar)
  • 4 Tablespoons of Raisins
  • 1 Tablespoon of Brown Sugar
  • ½ Teaspoon of Cinnamon

Instructions

  1. Pre-heat the oven to 180
  2. Slice off the top of the apples. Scoop out the seeds and core to make a pocket.
  3. In a bowl, combine the raisins with the brown sugar, the cinnamon and 1 tablespoon of tea.
  4. Place the apples standing in a baking dish. Place some of the mixture on each apple. Pour the remaining tea on top and around the apples and place the baking dish in the center of the oven.
  5. Cook the apples, basting them from time to time, until they are tender, for approximately 40-50 min. Ladle the tea on top of the apples, half way through.
  6. Serve warm. Enjoy!
Banana Pancake
Nutrition Facts
 Per Serving: 1 Plain Pancake
Calories 105 kcal
Carbohydrates 16g
Protein 4.3g
Fat 2.5g

Ingredients (12 Pancakes, 4 inches)

  • 1 ½ Cup of Whole Grain Wheat Flour
  • 2 Tablespoons Brown Sugar
  • 2 Teaspoons Baking Powder
  • A pinch of Salt
  • 1 Small over-ripe Banana
  • 1 Cup Low-fat Milk
  • 2 Large Eggs
  • ½ Teaspoon Vanilla Extract
  • 1 ½ Tablespoon butter

Instructions

  1. In a medium bowl, mix together the flour, sugar, baking powder and salt, set aside;
  2. In a small bowl, mash the banana with a fork until almost smooth;
  3. Whisk in the eggs, then add the milk and vanilla and whisk until well blended;
  4. Pour the banana mixture and the melted butter into the flour mixture. Fold the dough gently with a rubber spatula until just blended, do not over mix;
  5. Set a non-stick pan over medium heat and brush the pan lightly with olive oil. Drop the dough by ¼ cupfulls onto the pan. Cook until few holes form on top of each pancake and the underside is golden brown. Flip the pancakes and cook until the top is puffed. Using the spatula, transfer the pancakes to a serving plate;
  6. Serve the pancakes still hot, you can eat them plain or add topping such as honey and sliced banana or cinnamon and brown sugar.
Lemon & Oregano Lamb Chops
Nutrition Facts
 Per Serving (lamb chops & sauce)
Calories 327kcal
Carbohydrates 2g
Protein 36g
Fat 29g

Ingredients (4 Servings, 2 lamb chops & 2 tbsp sauce each)

  • Freshly grated zest of 2 lemons
  • 1 teaspoon of dried oreganos
  • Salt, to taste
  • Pepper, to taste
  • 8 lamb loin chops
  • 1 teaspoon of olive oil

Ingredients Sauce

  • 2 tablespoons tahini
  • 3 tablespoons non-fat plain Greek yogurt
  • ¼ cup diced cucumber
  • ¼ cup lemon juice
  • 2 garlic gloves, minced
  • 1 tablespoon chopped fresh parsley
  • 1-3 tablespoons water

 

Instructions

  1. Pre-heat the oven to 200
  2. Combine lemon zest, oregano, salt and pepper in small bowl. Rub the mixture onto both sides of the lamb chops and set aside for at least 10minutes.
  3. Meanwhile, in a small bowl, mixture the tahini, yogurt, cucumber, lemon juice, garlic, parsley and salt. Add enough water to get desired consistency.
  4. Brush olive oil in an ovenproof nonstick skillet, place it over medium-high heat and add the lamb chops. Let it cook until browned on one side, and turn it over.
  5. Transfer the pan to the oven and roast for 8-12minutes, depending on the thickness.
  6. Serve with couscous or rice and salad.
Whole-grain Orange & Cinnamon Cookies
Nutrition Facts
 Per Serving (1 Cookie)
Calories 45 kcal
Carbohydrates 8g
Protein 1g
Fat 1g

Low-calorie recipe perfect to sweeten your lazy weekends!

Ingredients (App. 30 Servings)

  • 80g brown sugar
  • Orange zest (of ½ Orange)
  • 250g of whole grain flour
  • 30g of olive oil
  • 90g of freshly squeezed orange juice
  • 1 teaspoon of grounded cinnamon
  • A pinch of salt


Instructions

  1. Pre-heat the oven to 180
  2. Place the brown sugar and the orange zest on a processor machine and process until finely grounded.
  3. Add the remaining ingredients to the processor and pulse until you get crumbled dough.
  4. Use your hands to press the dough together and extend it using a rolling pin.
  5. Cut into desired shapes with lightly floured cookies cutter and place the cookies on ungreased cooking sheet.
  6. Bake for 8-10min in the preheated oven, or until light and golden brown.
  7. Enjoy!
Roasted Beef
Nutrition Facts
 Per Serving
Calories 310kcal
Carbohydrates 37g
Protein 18g
Fat 11g

Ingredients (6 Servings):

  • 1,2kg Topside of beef
  • 2 medium or 3 small carrots
  • 5-6 medium potatoes
  • 2 medium onions
  • 3 garlic gloves (chopped)
  • Bay leaves
  • Salt and pepper, to taste
  • Non-alcohol Malt Beverage (Optional)
  • Olive oil
  • Broccoli

Instructions

  1. Season the beef with salt, pepper, garlic and bay leaf. Pour no-alcohol malte beverage over it and let it marinate in the fridge for 4 hours, if you prefer let it marinate over the night.
  2. Pre-heat the oven to 200
  3. Peel and cut the vegetables in quarters, and place them in a proper baking dish. Season with a pinch of salt and drizzle with olive oil, set aside.
  4. Sear the beef before going to the oven (set aside the marinate juices): place a pan on high heat with just a little bit of olive oil. Wait for the pan to be very hot and then add the meat, let the meat sear and flip it over (it browns quickly, so pay attention). Keep the same procedure until all the edges are seared, with a nice brown color.
  5. Place the meat in the middle of the baking dish, with the vegetables arranged in a single layer around the beef. Pour the marinate juices over the vegetables. Let it roast in the oven for 45min to 1 hour, until the vegetables are done. Ladle the juices over the vegetables halfway through to prevent them to dry.
  6. Remove from oven. Let the meat rest for 5-10min, remove string, slice and serve with steamed broccolis.
Stuffed Peppers
Nutrition Facts
 Per Serving
Calories 267 kcal
Carbohydrates 11g
Protein 23g
Fat 18g

Ingredients (4 Servings)

  • 3-4 medium bell peppers
  • ¼ cup of couscous
  • ½ medium onion, sliced
  • 2 garlic cloves, chopped
  • 1 ½ medium tomato, cubed
  • 300g of minced meat (ask for low-fat)
  • ½ zucchini or ½ eggplant or 1 chayote, cubed
  • 2 Tablespoon of tomato paste
  • Oreganos, to taste
  • 1 tablespoon of olive oil

Side dish:

  • 1 box of mushrooms
  • 1-2 garlic cloves
  • 1 tablespoon of olive oil
  • Optional: Malte beverage, no alcohol, no flavour
  • 2 tablespoons fresh spring onions, chopped

Instructions

  1. Put an oven rack in the center of the oven. Pre-heat the oven to 200
  2. Slice the tops of the peppers and remove all the ribs and seeds. Set aside.
  3. Place the couscous in a small bowl, season with salt. Pour hot water into the bowl (enough just to cover the couscous) and immediately cover the bowl until the couscous is tender and all the water is absorbed (1-2min). Set aside.
  4. Filling: Set a sauté pan over medium heat, with 1 teaspoon of olive oil, the onions, garlic and tomato. Let it cook for few minutes. Add the minced meat and the tomato paste. Season with salt, pepper, and ground garlic to taste. Add the zucchini/eggplant or chayote. Let it cook until the vegetables are soft and the meat is done.
  5. Mixture the couscous with the meat & vegetables (1 tablespoon of couscous for 2 of meat and vegetables). Stuff the peppers with the filling. Drizzle the tops with olive oil and low-fat shredded cheese.
  6. Put the peppers in a 8 by 8-inch square baking dish. Fill it with ¾-inch hot water and bake until the filling is golden and the peppers are cooked through, about 50 minutes (180C). (If the filling begins to brown too quickly, cover the pan with foil).
  7. Remove the peppers from the oven and arrange on serving plates. Serve together with the mushrooms.

Mushrooms side dish: In a non-stick sauce pan sauté the mushrooms and the garlic with 1 tablespoon of olive oil and 1 tablespoon of fresh spring onions. Season with salt and pepper. Drizzle with water or malte beverage (no alcohol). Let it cook until the mushrooms are soft.

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