Tuna and Pumpkin Marmitako

23 August, 2019 / tpknnts / Leave a comment

SINGLE SERVING

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Fresh Tuna (120g)	4,8	27,6			172,8
Pumpkin (150g)		1,5	9		39
Green Pepper (80g)		<1	4,8	<1	24,8
Red Onion (80g)		<1	7,2	<1	32
Olive Oil (5g ~1 teaspoon)	6
Tomato (100g)			3	1	18
White Wine (60ml ~half a glass)			7		82
					368,6

Substitutes for those allergic to fish or vegan vegetarian include:

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Red Lentils (50g)		12	31	5	176
Raw Edamame (200g)	8	22	14	8	218

Chop the tuna and pumpkin in bite sized cubes, and mince the onion, pepper and tomato.
Set pan on medium heat and add the olive oil, onion, pepper and tomato. Let cook for 2 minutes, then add tuna (or substitute) and pumpkin. Let the sides cook.
-If you’re using lentils/edamame, please cook them in boiling water beforehand!-
Once all the cube sides are sealed (that is, they’ve all been in contact with the pan and cooked partially), set temperature to low and add the wine plus a pinch of salt and white pepper. Stir a bit and cover pan with a lid. Let sit on heat for about 10 minutes, or until fully cooked.

If you find the calories to be lower than you’d like for a meal, remember you can add some boiled potatoes, sweet potato or mashed potatoes as a side!

Chicken and Berries Salad + Hummus Toast

22 August, 2019 / tpknnts / Leave a comment

SINGLE SERVING:

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Arugula (80g)		1,6	2,4	1	22,4
Chicken Breast (150g)	11,2	25			215
Mixed Red Berries (80g)			11	2	46
Piquillo/Sweet Pepper (60g)		2	<1		16
Cherry Tomatoes (50g)			2		9
Olive Oil (5g ~ 1 teaspoon)	6
Hummus (50g)	4	2	10	2	88,5
Toasted Bread (40g)	1,2	4	21,6	<1	117,2
	22,4	34,6	47,1	5,1	514,1kcal

Vegan/vegetarian substitutes for chicken:

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Firm Tofu (300g)	5	19,7	4,3		231
Edamame (200g)	8	22	14	8	218

Cut the chicken (or substitute) to bite size, and grill on medium heat with the peppers. (if using raw edamame, boil first and then grill. if pre-cooked, add to the final mix)

Mix all ingredients, season to taste and set toasted bread with hummus as a side!

Smoked Salmon Salad

21 August, 2019 / tpknnts / Leave a comment

SINGLE SERVING:

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Lettuce (80g)			2,4	1,6	13,6
White Mushroom (50g)		1,5	1,5		11
Fresh/White Cheese (50g)	12	10	1		155
Smoked Salmon (30g)	5	23			150
Toasted Bread (40g)	1,2	4	21,6	<1	117,2
Piquillo/Sweet Pepper (60g)		2	<1		16
	14,7	24,4	26,6	1,7	357,8kcal

If allergic to fish/seafood or vegan/vegetarian, salmon substitutes include:

	Fats (g)	Proteins (g)	Carbs (g)	Fibers (g)	Total (kcal)
Firm Tofu (350g)	6	23	5		270
Vegan Crab Meat (75g)		20	6		145

Grill the mushrooms and peppers (and salmon substitute) at medium heat until cooked. Prepare salad, and salt to taste!

Chicken, Cheese and Pineapple Fajitas

20 August, 201920 August, 2019 / tpknnts / Leave a comment

SINGLE SERVING:

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Corn Tortilla Wrap (2)	2	3	20		123
Chicken Breast (100g)	9	20			172
Pineapple (200g)			26	2	100
Mozarella (20g)	4	4			60
Natural Tomato Sauce (30ml)			5,7		27,6
	15	27	51,7	2	482,6kcal

Vegan/vegetarian substitutes for chicken:

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Firm Tofu (200g)	3,4	13	2,8		170
Edamame (150g)	6	16,5	10,5	6	170

Vegan/vegetarian or lactose intolerant substitutes for mozzarella:

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Silken Tofu (100g)	3	7	1		61

Cut the chicken (or its substitute) into strips and grill on medium heat. Once partially cooked, add the tomato sauce with some cumin, salt and cayenne and 30ml more of water. Stir and let simmer until the water is evaporated.

Grill pineapple on medium heat, add to the chicken’s (or substitute) pan on low heat and incorporate mozzarella (or its substitute). Once fully combined, add to the corn tortilla and enjoy!

Light Gazpacho with Skewers

19 August, 201922 August, 2019 / tpknnts / Leave a comment

SINGLE SERVING:

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Tomato (300g)			9	3	54
Bell Pepper (50g)	<1	3			13,5
Cucumber (40g)					6
Olive Oil (10g ~2 teaspoons)	12
Toasted Bread (40g)	1,2	4	21,6	<1	117,2
Chicken Breast (120g)	13	30			258
Red Onion (60g)		<1	5,5	<1	24
Zucchini (50g)		<1	<1	<1	8,5
Vinegar
	26,3	37,2	36,2	3,3	481,2

Vegan/vegetarian substitutes for chicken:

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Firm Tofu (350g)	6	23	5		270
Edamame (200g)	8	22	14	8	218

To prepare the light gazpacho:
Cut the tomatoes, cucumber and (red) bell pepper. Put them in a blender with the olive oil and the bread, then blend until it all becomes a cream. Once there’s no chunks add some salt and a little dash of vinegar, then blend again. If it came out too thick, add a bit of cold water to it. Taste it, and fix salt/vinegar to your liking. Put in the fridge and let sit while you cook the skewers.

For the skewers:
Cut the onion, chicken (or substitute) and zucchini in cubes, then alternate on a stick. Grill at medium heat.

Gazpacho is a cold soup, so serve it as such with the side of skewers and enjoy!

Cauliflower “Cous-cous” with Chicken

18 August, 2019 / tpknnts / Leave a comment

SINGLE SERVING:

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Cauliflower (300g)		3	12	6	75
Chicken Breast (150g)	11,2	25			215
Tomato (60g)			1,8		10,8
Red Pepper (50g)	<1	3			13,5
Onion (40g)		<1	3	<1	16
Olive Oil (10g ~2 teaspoons)	12
	23,3	31,1	16,8	6,2	330kcal

Vegan/vegetarian substitutes for chicken:

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Firm Tofu (350g)	6	23	5		270
Edamame (200g)	8	22	14	8	218

Crumble the cauliflower and mince the vegetables as tiny as you possibly can. (If you’re using tofu as a substitute, bite sized cubes are okay)
Set a pan to medium heat and add one teaspoon of olive oil to cook the minced vegetables for about 5 minutes. Then, add another teaspoon of oil with the cauliflower (and tofu, if you’re using it as a substitute) and let cook fully.
Grill chicken and serve with the “cous-cous”.(Add edamame here if that was your substitute choice and it’s precooked. If raw, boil and cook with rest of the vegetables)

Quinoa With Egg and Veggies

17 August, 2019 / tpknnts / Leave a comment

SINGLE SERVING:

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Quinoa (50g)	3	7	32	3,5	184
White Mushrooms (100g)		3	3	1	22
Zucchini (100g)		1	3	1	17
Sweet Peppers (50g)	<1	3			13,5
Leek (50g)		<1	7	<1	30,5
Carrot (80g)			7,2	1,6	32,8
Medium Egg (~100g)	10	13			143
Olive Oil (10g ~2 teaspoons)	12
	25,5	27,2	52,2	7,2	442,8kcal

Egg substitutes for allergics or vegans/vegetarians include:

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Firm Tofu (185g)	7,4	16,5	3,7		144,3
Edamame (200g)	8	22	14	8	218

To cook the quinoa:
Rinse it until water comes out clear. Put in a pot at medium heat, with enough water to cover it and add a pinch of salt. Let cook until all water is absorbed and the quinoa is tender.

To cook the vegetables:
Cut every vegetable in small cubes, or as small as you’d like for a spoon dish.
Add one teaspoon of olive oil to a pan on medium heat and toss the carrots, mushrooms and zucchini in. Once they’re about half-way done add the leek and peppers (and tofu, if you’re not using egg), then lightly salt it all.

With your veggies almost done, add another teaspoon of oil to the same pan and dump the quinoa in! Crack an egg on top, add cumin to taste and stir fry it all together! Done! (Mix in the edamame once you’ve stir fried it all, if you chose edamame as a substitute)

Chicken + Chard and Chickpeas

15 August, 2019 / tpknnts / Leave a comment

SINGLE SERVING:

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Chicken Breast (120g)	13,5	30			258
Onion (40g)		<1	3,6		16
Leek (40g)		<1	5,5	<1	24,5
Chard (200g)		2	6	2	38
Boiled Chickpeas (60g)	1,2	4,8	16,2	4,2	98,4
Olive Oil (5g ~1 teaspoon)	6
	20,7	37	31,3	6,3	435 kcal

Vegan/vegetarian substitutes for chicken:

	Fats (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Dried Shiitake (100g)		9	75	11	295
Firm Tofu (350g)	6	23	5		270

Cut the chicken (or substitute) in bite sized cubes, season with salt and pepper then set it aside.

Cut the leek, onion and chard in long slices (or in whichever way you prefer, really). Pour the oil in a pan and stir-fry the veggies on medium heat until half cooked. Once we reach that point, we want to add the chicken (or substitute) plus the chickpeas. Add just a little more pepper and stir-fry everything until fully cooked.

You could also grill the seasoned chicken breast (or substitute) and cook the rest of the meal as a side to the dish.

Octopus and Avocado Salad

14 August, 201913 August, 2019 / tpknnts / Leave a comment

SINGLE SERVING

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Boiled Octopus (150g)	3	43,3	6		246
Avocado (100g)	14	2	8	6	160
Red Onion (40g)		<1	3,6	<1	16
Tomato (100g)			3	1	18
Olive Oil (5g ~1 teaspoon)	6
	23	45,5	20,9	7,5	440kcal

Vegan/vegetarian substitutes for octopus:

	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Edamame (200g)	8	22	14	8	218
Firm Tofu (350g)	6	23	5		270

To prepare the octopus (or tofu):
I suggest you purchase pre-boiled and sliced octopus for you convenience! If you’d like to purchase fresh octopus, you’ll have to boil it beforehand.

Set a pan on high heat and toss the octopus (or tofu) on it, to grill it. We just want to warm it up and make it golden, don’t overdo it.

If you chose edamame: it comes already prepared, just add it to your salad!

Once everything is ready, lightly salt and drizzle the oil on your salad!

Zuccini Cream + Chicken Pineapple Skewers

13 August, 201913 August, 2019 / tpknnts / Leave a comment

SINGLE SERVING:

	Fats (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Zucchini (200g)		2	6	2	34
Pumpkin (150g)		2	9		39
Leek (80g)		<1	11	1	49
Chicken Breast (120g)	13,5	30			258
Pineapple (4 slices, 200g)			26 +(19 sugar)		100
Olive Oil (5g – 1 teaspoon)	6
Soy Sauce (1 teaspoon)	<1		1,1 +(0,9 sugar)		12,8
Mild Mustard (2 teaspoons)					6
	20	34,5	72,7	3	499kcal

Vegan/vegetarian substitutes for chicken:

	Fats (g)	Protein (g)	Carbs (g)	Fiber (g)	Total (kcal)
Dried Shiitake (100g)		9	75	11	295
Firm Tofu (350g)	6	23	5		270
Jackfruit (270g)		2,7	62		256

To make the cream:
Chop the zucchini and pumpkin in rough cubes, no need to get fancy with size or shape. Remember to take off the skin! Go smaller for the leek, but it’s ok to keep it chunky.
Add all the oil to a pot on medium heat, and stir the veggies in it until golden. Once they reach that point, add a glass of water to the pot and cover it with a lid. Turn the heat to low and let cook fully (~20min).
When it’s all cooked, blend it all together with a bit of salt, nutmeg and pepper.
Done!

To make the skewers:
Alternate a chicken (or chicken substitute) with a pineapple chunk on a stick. Set to grill on medium-high, so we can caramelize the pineapple! Takes about 5 minutes, and it’s done!

To make the skewers sauce:
Mix the soy sauce with mustard. Ideally, 1:2 ratio but you’re free to make it as mustard-y as you’d like! Drizzle it over your skewers and enjoy!

Serve your cream cold or warm, but definetly accompanied by the skewers and a big jug of lemonade!