Protein Bars

 There are a lot of different kinds of protein bars at the store, but how many are healthy? 

Makes 12 bars

1/2 cup (170 g) organic maple syrup

1/2 tsp. (2,5 g) Himalayan salt

1/4 tsp. (1,25 g) black pepper

3/4 cup (95 g) organic peanut butter

1 1/4 cups (165 g) organic quick cooked oats

1 1/4 cups (165 g) finely chopped nuts of choice

1/2 cup (65 g) organic pumpkin seeds, unsalted

1. Line a 9" (23 cm) square baking pan with parchment paper.

2. Bring to boil: syrup, salt and pepper over medium-high heat, stir, about 2 minutes.

3. Turn the heat to low, add the peanut butter, stir about a minute.

4. Turn off the heat and add the oats, nuts, and seeds, mix well.

5. Scrape onto the baking pan, press into one layer.

6. Refrigerate at least an hour or overnight.

7. Left the parchment paper to place the mixture on a cutting board.

8. Cut into 12 bars. 

9. They will keep for 2 weeks in the refrigerator. 

Read More

German Meatballs

They are not the same as a meatball, because beef mince soaked in milk are the main ingredients. then you bake the dish.

 

Frikadellen (German)

Make about 8 meatballs

You can make the mixture and refrigerate a few days before.

1/2 pound (225 g) each: grass fed ground beef and ground organic pork

1 organic diced onion

1 organic egg

3 Tbs. (65 g) (gluten free) bread crumbs

1/4 cup (60 ml) warm water or (dairy-free) milk

1 minced organic garlic

2 Tbs. (30 g) dijon mustard

2 tsp. (4 g) paprika

1 tsp. (2 g) each: Himalayan salt, lemon pepper, and marjoram

1/2 tsp. (45 g) ground ginger

1 Tbs. (15 g) (dairy-free) butter

3 Tbs. (45 ml) olive oil

eins 1. In a bowl, soak the bread crumbs in the water/milk for 15 minutes.

zwei 2. Squeeze the liquid out.

drei 3. Sauté the onions. Then add the garlic for a minute. 

vier 4. Mix in the rest of the ingredients except the olive oil. 

fünf 5. Form into balls. Cover and chill for about 30 minutes.

sechs 6. Fry the meatballs on both sides in the olive oil and butter until brown.

sieben 7. Lower the heat to medium and cook until done, inside temperature 375F 

(191C).

acht 8. Serve with potato and pasta salad, mashed potatoes with gravy, fried potatoes, or sliced on bread and mustard. 

Read More

Salad with Kale, Quinoa, and Squash

 It is nice to add a lot of interesting ingredients and have a salad with leftovers or not. 

Serves 6

Preheat the oven to 400ºF (200ºC)

Use organic if all possible.

1/3 cup +2 Tbs. (100 ml) olive oil

1/4 cup (60 ml) apple cider vinegar

1 Tbs. lemon juice

dash of salt and black pepper

1/4 tsp. paprika

1 small butternut squash, peeled and cut into 1/2-inch (12 mm) cubes

1 bunch curly kale, remove stems and sliced thinly

1/4 cup (30 g) each: dry quinoa, cooked and chopped red onion

1 apple, chopped

1/2 cup (65 g) dried raisins

1 cup (130 g) hopped walnuts

1. Whisk 1/3 cup (80 ml) oil, apple cider vinegar, lemon juice, salt and pepper. Set aside.

2. Gross squash with the rest of the oil and paprika.

3. Place squash on a baking sheet and roast about 25-30 minutes.

4. Combine the kale, cooked quinoa, apple, raisins, walnuts and onion in a bowl.

5. Add the roasted squash and serve warm.

Read More

Shepherd's Stew

 Your taste buds will take you to a Hungarian village, with the paprika, hint of cayenne, several types of bell peppers, dash of sour cream and more flavors!

Pásztorpörkölt (Hungarian)

Serves 6

Use organic ingredients:

1/2 cup (65 g) each: drained roasted red peppers and couscous (substitute gluten-free quinoa)

2 Tbs. (30 g) tomato paste

1 Tbs. (15 ml) white vinegar

1 1/2 Tbs. (9 g) sweet paprika

dash of cayenne pepper

2 Tbs. (30 ml) olive oil

1 yellow onion, cut into 1/2-inch (12 mm) pieces

1 banana pepper, stemmed, seeded and cut into 1/2-inch/12 mm pieces

8-10 gold unpeeled potatoes, cut into 1/2"/12 mm chunks

8 ounce (225 g) andouille sausage, cut lengthwise and then 1/2"/12 mm

chopped dill

sour cream (or dairy-free yogurt)

egy 1. Add to a blender: toasted peppers, tomato paste vinegar, paprika, and cayenne. Purée for 3 seconds. Set aside.

kettő 2. In a Dutch oven over medium-high heat, add the oil and couscous/quinoa. Brown for 2-3 minutes. Place in a bowl and set aside.

három 3. Over medium-high heat 1 Tbs. (15 ml) oil and sautée the onions, banana pepper, and potatoes for 4-5 minutes.

négy 4. Add the red-pepper purée and cook 1 or 2 minutes. Stir.

öt 5. Add the couscous/quinoa, reduce to medium-low an cook 15-20 minutes more.

hat 6. Stir in the sausage. Cook uncovered, stirring, until it thickens, 3-4 minutes.

hét 7. Add more seasons if you like. 

nyolc 8. Sprinkle with dill.

kilenc 9. Serve the sour cream/yogurt on the side.

Try some other Hungarian dishes:

Mushroom Soup à la Hungarian: https://www.blogger.com/blog/post/edit/4757368533685219635/9150331963693115700

Hungarian Paprika Pork Chops: https://www.blogger.com/blog/post/edit/4757368533685219635/3808809842111025094

Hungarian Paprika Potatoes: https://www.blogger.com/blog/post/edit/4757368533685219635/2816206729647101075

Hungarian Paprika Chicken: https://www.blogger.com/blog/post/edit/4757368533685219635/6403139452639154750

Read More

Avocado and Radicchio Salad

Add the bitter and spicy taste of the native Italian radicchio with the Mesoamerican rich, nutty flavor avocado, and you have a wonderful salad. Did I mention, the added flavor of the grilled radicchio and avocado? 

Insalata di avocado e radicchio (Italian)

Serves 4

Preheat the oven to 350ºF (185ºC)

1 organic radicchio, remove any wilted outer leaves

2 organic avocado, cut in half

1 organic lemon, cut in half

5 Tbs. (75 ml) olive oil

3 organic garlic cloves

1 organic torn lettuce or spinach

shredded Parmesan cheese or a dairy-free cheese

parsley, coriander, and cilantro to taste

uno 1. Cut the radicchio in half lengthwise.

due 2. Brush the cut sides of the radicchio, avocados, and lemon with 1 Tbs. (15 ml) oil.

tre 3. Grill the radicchio, avocados, and lemons about 2-3 minutes on each side. 

 

quattro 4. Let them cool before chopping them. 

cinque 5. In a blender, add grilled lemon, parsley, cilantro, garlic, coriander, and rest of the oil.

sei 6. Place the lettuce/spinach in a bowl. Add the mixture and toss with the cheese.

Try some of our other salads: https://veggiefernandezs.blogspot.com/search/label/salads

Read More