RECIPES

MENU 1

Entry: Roast Carrots with Pine Nuts & Feta

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4

Ingredients
 1 bunch carrots greens removed, peeled and large ones
halved lengthwise
 2 Tbs. extra-virgin olive oil
 1/2 tsp. freshly ground black pepper
 1/2 tsp. kosher salt
 2 Tbs. pine nuts toasted
 2 Tbs. crumbled feta

Instructions
1. Preheat oven to 400F and fine a baking sheet with foil.
2. Toss carrots with olive oil, salt and pepper. Spread in a single layer on prepared baking
sheet.
3. Bake for 30 minutes, until carrots are starting to brown on ends. Carrots should be
cooked throughout but still be slightly crunchy.
4. Remove from oven and transfer to serving dish. Sprinkle with toasted pine nuts and feta.
5. Serve immediately.
Main course: Grilled chicken over a cup of mixed

vegetables

Prep Time: 10 minutes

Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4

Ingredients
 1/3 cup orange juice
 1 tablespoon chopped fresh cilantro
 1 medium head onion, sliced (1 tablespoon)
 1 teaspoon grated orange peel
 1 boneless, skinless chicken breast teaspoon garlic salt
 2 cups chopped vegetables (peas, tomatoes, carrots, beans, celery, onions, broccoli,
paprika, Ahuyama)

Preparation
1 tablespoon of orange juice; in a pot (with a capacity of 1 quart), put the vegetables to conserve.
Reduce heat; uncovered add 1 cup water with salt and garlic salt and simmer onion for 3 to 5
minutes or until most of the liquid has been absorbed. Let it cool down for 15 minutes. In a small
bowl, mix 1 tablespoon of reserved orange juice, preserves and oil. Stir in remaining ingredients
and sauce; heat gas or charcoal grill. Sprinkle the chicken with garlic salt. Put the chicken on the
grill. Cover grill; cook over medium heat 15 to 20 minutes, turning once, or until chicken juice is
clear by cutting through the center at the thickest part (170ºF). Cut the chicken into 1/2-inch
strips. Divide the salad greens between two plates. Cover with the chicken and sauce.
Dessert: Carrot Cake
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 65 minutes
Servings: 4

Ingredients
 3 cups freshly grated carrots
 4 eggs Half a cup of almonds
 1/3 cup of stevia Half a cup of coconut or olive oil
 1 teaspoon of baking powder
 Cinnamon powder to taste
 1 teaspoon of vanilla essence

Preparation
Grind the almonds in the blender, then blend the grated carrot with the melted coconut oil, add
the eggs to this mixture in the blender and blend, a mass will be formed. Put this mixture in a
large cup and add the other ingredients mixed with a spatula until it is homogeneous and pour it
into a baking dish with waxed paper, and take it to the oven preheated to 200 degrees and leave it
for 20 minutes. Serve and decorate to your liking.

MENU 2

Entry: Stir-fried asparagus with garlic recipe

Time: < 30 mins
Serves: 4 to 6 as part of a banquet

Ingredients
 2 bunches green asparagus (about 500g)
  2 tbsp peanut oil
 4 garlic cloves, crushed
 1 tsp salt flakes
 2 tbsp shao hsing wine or dry sherry
 ⅓ cup vegetable stock or water
 1 tsp sesame oil

Preparation
1. Wash asparagus, trim and discard woody ends. Peel lower parts of stems, if necessary,
and slice stems in half on the diagonal. Wash and drain well.
2. Heat peanut oil in a hot wok until the surface seems to shimmer slightly. Add garlic and
salt and stir-fry for 10 seconds. Add asparagus and stir-fry for one minute. Add wine or
sherry and stir-fry for 30 seconds. Pour in stock and stir-fry for a further 30 seconds or
until asparagus is just tender. Lastly add sesame oil and serve immediately.

Fresh and simple yam (or sweet potato) puree

Estimated time: 30 min.

Ingredients
 500 g Sweet potatoes
 100 g water
 100 g butter
 4 g salt

Preparation
1. Peel the yams with a vegetable peeler
2. Cut into pieces about half an inch thick. You don't have to be super precise, but keep in
mind that pieces of the same size will cook evenly.
 3. Add chopped yam, water, butter and salt to a pot. Start heating at a high temperature so
that the water starts to smoke quickly, then reduce the heat to medium and continue
steaming until the yams are tender and there is little water left in the pot.
4. Transfer the yams to the pitcher of your blender and blend until smooth. Test and adjust
the seasoning if necessary.
5. Place your puree on a plate and cover with salad and meat, chicken or fish.

Main course: Lentil cream

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4

Ingredients
 1 cup of lentils
 1 leek
 1 piece of bigheaded onion
 1 carrot
 1 garlic clove
 1 small long onion
 1 large potato
 1 pepper (green or red)
 1 bay leaf Pinch of thyme Pinch of ground black pepper
 1 tsp of salt 1 piece of paprika
 Extra virgin olive oil
 Chicken or beef broth or base

Preparation
We start by taking our vegetables, wash them, peel them and leave, trying to make sure that the
size of the pieces is similar. We put the pan on the fire with a little oil. Introduce the vegetables
by adding the salt, then put the lentils and move them. We cover everything with water or if we
have vegetable broth great. Let them cook, after 40 minutes with a spoon we can taste them and
see if they are tender or as they go of broth (checking that they do not remain dry and we run the
risk that they stick to the bottom of the pan), and the point of salt. Once the lentils are soft, go
through the blender or texturizer to knit them as needed.

Marinated Fish
Prep Time: 25 minutes
Cook Time: 45 minutes
Total Time: 60 minutes
Servings: 4

Ingredients
 2 frozen hake fillets or any white fish
 1 medium onion
 1 ripe red tomato
 1 green pepper
 1 bay leaf
 1 pinch of thyme
 1 litre of water
 1 cup of milk
 1 cup of wheat flour
 2 tbsp of olive oil
 Lemon
 Salt

Preparation
We will put a pot to the fire with 1 liter of water approximately. We will add the well washed
vegetables whole (onion without skin, tomato and pepper, olive oil, salt and bay leaf together
with the two thawed hake fillets We will dissolve perfectly the small spoonful of flour in a little
milk and we will also add it. We let it cook at medium heat with the pot almost covered for about
10 minutes. We stir well, lower the heat a little and when it starts boiling again we leave it for
only 5 minutes. After these 25 minutes total we remove the pot from the fire, cover it completely
and let it rest for 10 minutes. After the rest, we remove the vegetables and serve them on the
plates with a squirt of lemon (optional).

White rice
Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes
Servings: 4

Ingredients
1 ½ Tablespoons olive or coconut oil
1 clove garlic,
Crushed Half a long,
Whole onion
1 cup white premium rice
2 cups boiling water
1 teaspoon salt

Preparation
In the rice pot or in a normal medium sized pot, put the oil with the onion and garlic on a
medium heat, let it brown, add the water and the cup of rice previously washed and the salt, let it
boil on a high heat when it dries, lower the heat to low and cover for 12 to 14 minutes. SERVE
Lentil Hummus
Cal/Serv: 60
Yields: 5 cups
Total Time: 0 hours 25 mins

Ingredients
 2 c. dried lentils
 2 cloves garlic, roughly chopped
 3 tbsp. tahini (sesame seed paste)
 2 tbsp. fresh lemon juice
 1 tbsp. extra virgin olive oil, plus more for serving
 1/2 tsp. ground cumin
 1/2 tsp. dried thyme
 Kosher salt
 Pepper
 Sweet paprika or red pepper flakes, for serving
 Celery sticks, for dipping

Preparation
1. Cook lentils per package directions. Drain and rinse to cool.
2. In a food processor, finely chop garlic. Add cooked lentils, tahini, lemon juice, oil,
cumin, thyme, 3/4 teaspoon salt, and 1/4 teaspoon pepper, then process, scraping down
the sides as necessary, until smooth.
3. For a thinner consistency, add water 1 tablespoon at a time, processing to reach desired
consistency (do not add more than 3 to 4 tablespoon water, or it will become too thin).
4. Transfer to a bowl, drizzle with oil, and sprinkle with paprika or crushed red pepper
flakes if desired. Serve with celery sticks for dipping.
Dessert: Apple compote
Difficulty: Easy
Total length: 30 m

Ingredients
 1 kg Sour apples (Reineta or Granny Smith)
 120 g sugar
 1 squirts Lemon juice
Preparation
We start by peeling and slicing the apples. We add the lemon juice. We add the sugar and
program 20 min/100°/vel spoon. Then we program another 10 min/temp Varoma/vel spoon.
Halfway through the cooking, we open the glass to check that it is not sticking to the bottom. The
compote will gradually darken and take on a deep golden hue.
We check the sugar point and the consistency of the compote, if it is too liquid we add another 5
minutes of cooking in the same conditions as before, but taking into account that when the
compote cools down it gets thicker. There is no need to crush the puree at the end, the texture is
perfect.

MENU 3

Entry: Baked Hasselback Potatoes

Prep time: 25 Mins
Cook time: 1 Hr
Total time: 1 Hr 25 Mins
Servings: 4

Ingredients
 4 medium potatoes wash them well
 4 tablespoons extra virgin olive oil
 1 clove garlic finely chopped
  1 teaspoon fresh rosemary leaves finely chopped + extra for garnish
 1 teaspoon lemon zest grated
 Sea salt I used my rosmary-lemon se salt

Instructions
1. Preheat the oven to 220 degrees C (428 degrees F). Line a baking sheet with parchment
paper.
2. Slice a thin layer off the base of the potatoes so they will not roll around.

3. Place a potato on a work surface with the cut side down. With a sharp knife cut thin
vertical slices from one end to the other, being careful not to cut all the way through. You
can place wooden spoons or chopsticks on either side of the potato to keep your knife
from slicing through.
4. In a small bowl, combine the olive oil, rosemary, lemon zest and garlic.
5. Place the potatoes on the baking sheet and brush them all over with the infused oil.
6. Place in the oven and bake for 20 minutes.
7. Remove from the oven and brush all over with the olive oil mixture, separating the slices
slightly with a knife to get some of the mixture between the slices.
8. Put them back in the oven for 20 minutes.
9. Brush the potatoes with the remaining oil, sprinkle generously with sea salt and return
them to the oven for 20/30 minutes or until crisp and golden on the exterior and soft on
the inside.
10. Remove from the oven, sprinkle the baked Hasselback potatoes with chopped rosemary
and serve.
Main course: Turkey in the oven
Preparation: 20 mins
Cooking time: 1h 30 mins
Total: 1h 50 mins

Ingredients
 1 turkey breast
 Juice of 2 oranges
 5 sprigs of thyme
 Juice of 1 lemon
 Half a cup of sea salt
 6 cups of water
 2 teaspoons of rosemary
 2 teaspoons of dried sage
 1 to 2 tablespoons of coconut oil
 2 cloves of garlic
 1 cup of grated carrot
 5 asparagus

Preparation
Washing very well and rubbing and wiping with lemon helps to eliminate that feathery smell the
turkey may bring. In a deep marinade container.
Add salt, 1 cup water, thyme and oranges. This procedure from the night before.
Leave it in the fridge. The next day, preheat the oven to 325 degrees. Put in a refractory,
highlighting that the oil, garlic, sage and rosemary are stirred and spread over the breast, bake for
1 hour at 63 c throughout the cooking to prevent it from drying out is checked and the same
juices released are poured over the meat. When the turkey is ready, it's best to let it sit for at least
15 to 30 minutes so that the flavors settle and the cuts come out cleaner.
The temperature that must be reached is 165F or 63C in the breast when it is already cooked. If
you don't have a thermometer, calculate between 30 min - 45 min for each kilo of the turkey, but
that will depend on the oven and the temperature of the turkey when you take it to the oven,
that's why you should check it every so often. In the last 30 minutes, add the remaining
ingredients.
When the turkey is ready, it is best to let it rest for at least 15 to 30 minutes so that the flavors
settle and the cuts come out cleaner.

Dessert: Fruit salad

I make this recipe
MENU 4

Entry: Creamy garlic prawns

Preparation 25min
Baking time

Ingredients
 25g butter
 1 tablespoon olive oil
 2 cloves garlic, crushed
 1 tablespoon plain flour
 1 cup (250ml) Massel chicken style liquid stock
 2 tablespoons white wine
 1/2 cup (125ml) cream
 1-2 teaspoons Dijon mustard or dry mustard powder
 750g peeled uncooked prawns
 1 tablespoon coarsely chopped fresh flat-leaf parsley
 Salt, to season

Preparation
1. Heat butter, oil and garlic in a medium frying pan over medium-high heat until butter has
melted. Add flour. Cook, stirring for 1 minute or until mixture bubbles.
2. Slowly add stock, 1/4 cup at a time, stirring constantly to prevent lumps forming. Add
wine and cream. Cook, stirring for 3 minutes or until sauce boils and thickens. Add
mustard, to taste. Season with salt and pepper.
3. Add prawns. Simmer, stirring for 3 minutes or until prawns are cooked through. Stir in
parsley. Serve creamy garlic prawns with steamed rice.
Main course: Sautéed brown rice with lentils and vegetables
Total time: 45 m
Preparation: 15 m
Baking: 30 m

Ingredients
 100 g Brown rice
 80 g Cooked lentils
 1 Large onion
 1 Carrot
 1 Small courgette
 1 Small aubergine
 5 g Oregano
 3 g Black pepper
 2 g Salt (optional)
 10 ml Extra virgin olive oil
 6 g Brewer's yeast flakes (optional)

Preparation
To prepare this stir-fry of brown rice with lentils and vegetables we will start by washing very
well the onion previously peeled and the carrot in equal conditions. Cut small cubes from both
vegetables and place them in a deep, thick pan with extra virgin olive oil.
To make these vegetables sweat, we will add a pinch of salt and if necessary we will add water
little by little. While these vegetables are cooking, we wash the zucchini and the eggplant with
skin and we also cut them into cubes. Add to the pan with the rest of the vegetables and continue
to sauté until all the ingredients lose their firmness.
When the vegetables are tender, add the brown rice previously boiled and drained, as well as the
lentils already cooked, which in my case I used as a pot, so I rinsed and drained a couple of
times.
We rectify salt and season with oregano and ground black pepper to taste. We continue sautéing
for a few minutes and when we turn off the fire we add the brewer's yeast (it can be grated
cheese too if we are not vegans) and an extra spoonful of virgin olive oil.

Dessert: Banana and oat muffins

Total time: 20 m
Preparation: 5 m
Baking: 15 m

Ingredients
250g Heavy peeled banana (very ripe)
2 eggs
2 ml Vanilla essence
Lemon or orange zest to taste
170g Oat flour
30g Oat flakes
25g Chickpea or almond flour
Ground cinnamon half a teaspoon baking powder (impeller) two teaspoons
Salt a pinch
Raisins to taste
Chia seeds for decoration (optional)

Preparation
Preheat the oven to 180ºC and prepare a tray with about 10 cavities for muffins or cupcakes. We
can use non-stick capsules or lightly grease them with neutral oil.
Put the peeled banana in a medium bowl and mash with a fork. I like to leave a few more whole
pieces to give another texture to the dough, but it can be left completely pureed.
Add the eggs, vanilla, grated lemon or orange rind and cinnamon, stirring well.
Add the oat flour, oat flakes, chickpea flour, yeast and salt.
We can use almond or ground hazelnut instead. It may be necessary to adjust the texture a bit;
depending on the type of flour it can absorb more or less liquid. If it is too dry, a squirt of
vegetable drink or milk will be sufficient.
Mix gently until no dry lumps are left and add raisins to taste.
I advise to use the variety of Corinth, smaller, but that they are juicy. Mix with winding
movements to distribute them.
Take the dough to the mounds without filling them completely and cover with a little chia seed
or sesame seed, to give it a crunchy touch.
Bake for about 20-22 minutes until a toothpick sticks out cleanly.
Wait a little while outside the oven, remove from the mold and let it cool completely on a rack.
They can be frozen individually wrapped.

MENU 5

Entry: Moroccan-style Dressed Olives

Total time: 20 m

Ingredients
 500 grams of whole or split green olives
 ½ cured lemon
 ½ teaspoon cumin
 1 small bouquet of coriander finely chopped
 1 small hot pepper finely chopped
 2 cloves of garlic finely chopped
 Juice of one lemon
 1 small bouquet of parsley finely chopped
 ¼ cup olive oil
Preparation
In a jar we put the cured lemon that we have washed in cold water, and chopped only the peel
finely, we throw away the pulp, we put the hot pepper already chopped, the cumin, parsley,
garlic, oil and lemon juice, we shake this jar well so that everything is mixed well and we put
everything on the olives that we have washed with cold water, we mix them well and on top we
put the coriander already chopped... they can be conserved in a clean jar and well covered in the
refrigerator.

Main course: Chickpea Soup (Leshiado)

Prep time: 12 H 15 Mins
Cook time: 1 Hr
Total time: 1 Hr 25 Mins

Ingredients
 1 Kg of beef (ribs)
 3 bones of marrow
 1 kg of chickpeas
 1 potato
 1 onion
 2 cloves of garlic
 1 bunch of coriander (coriander)
 1 teaspoon of turmeric strands of saffron
 5 cc of vegetable oil
 salt and pepper to taste

Preparation
1. Prepare the chickpeas the day before, boil water and remove from the heat to add the
chickpeas, add bicarbonate, cover and leave to soak for 12 hours.
2. The next day the chickpeas are rinsed with water and rubbed to remove the skin.
 3. Put the meat and bones in a casserole, add the chickpeas, the onion, the potato, the
previously crushed garlic cloves, three quarters of the tied coriander bunch, the saffron
and the vegetable oil.
4. Fill the pot with water and cook with the lid on for four to five hours.
5. Remove the meat and bones and grind the rest of the ingredients with the broth.
6. Chop the rest of the coriander, add it to the chickpea cream along with the turmeric, salt
and pepper.
7. Put the meat and bones back into the soup, cook for another half hour and then separate
the cream from the meat and bones to serve.

Fish fillet on tomato confit

Prep time: 10 mins
Cook time: 50 min
Total time: 60 mins

Ingredients
 600g fish fillet
 Salt, pepper
 Flour for sprinkling
 Olive oil
 1 tablespoon butter

Tomato confit
 1 can of tomatoes (850g)
 1 onion, finely chopped
 2 cloves of garlic, crushed
 1 branch of rosemary
 1 tablespoon of honey
 Salt and pepper
 Olive oil
Fennel salad
 2 fennel bulbs, very thinly sliced
 4 small tomatoes, cut into eighths
 1 teaspoon of oregano
 Juice and grated rind of one lemon
 Olive oil
 Salt and pepper
 1 teaspoon of honey

Green sauce
 1 clove of garlic
 1 tablespoon of capers
 4 anchovies in good quality oil
 30g of parsley
 30g of basil
 30g of coriander
 1 tablespoon of Dijon mustard
 Salt and pepper
 Olive oil
 The juice of one lemon

Preparation
1. Season the fish with salt and pepper
2. Sprinkle with flour
3. Fry in hot olive oil with butter on both sides

Tomato confit
1. Heat the oil, fry the onion and garlic until soft
2. Add remaining ingredients and cook for approximately 20 minutes
Fennel salad
1. Mix all the ingredients well and leave to macerate for about 30 minutes

Green sauce
1. Blend all the ingredients for a creamy sauce

Salad: Tamatar Ka Salad

Preparation: 20 minutes
Elaboration: 10 minutes
Servings: 2 persons

Ingredients
 300 gr. of cherry tomatoes
 160 gr. of Greek yoghurt
 10 fresh mint leaves
 10 fresh basil leaves
 20 gr of chat masala
 10 gr. whole roasted cumin
 20 gr. of fresh coriander
 2 Shallots chopped
 100 gr. of cooked chickpeas
 100 gr. Cashew nut oil Sunflower oil

Preparation
1. We blanched the previously washed cherry tomatoes. To do this, we put water in a
saucepan to boil. With the help of a knife or lace, we form two cuts in the shape of a
cross on the tomatoes and when the water is boiling we submerge them for a few seconds
and quickly recover them. In order to preserve their color, we dip them again in a bowl of
water and ice or in the fridge.
 2. Once scalded, we peel the cherry tomatoes and set them aside.
3. Next, we prepare the basil oil. To do this, finely chop the basil leaves and mix them with
sunflower oil in a bowl until the oil turns green and set aside.
4. In a bowl we mix the yogurt, cumin and chat masala. When the spices have been
integrated with the yogurt, pour it into the base of a dish.
5. We distribute the peeled cherry tomatoes, chopped shallot, cooked chickpeas and cashew
nuts on top.
6. We end up placing some fresh mint leaves and seasoning with the basil oil we have
prepared.
7. We serve

Boiled Basmati rice

Preparation: 30 minutes
Preparation: 25 minutes
Servings: 6

Ingredients
4 cups Basmati rice
1 cup and 3/4 water for each cup of rice
Salt to taste

Preparation
1. Wash the rice: Put the rice in a container and fill it with water at room temperature. We
stir with clean hands so that the starch stays in the water. We'll see that the water
becomes cloudy with the starch. Strain the water and repeat the washing 2 or 3 more
times, until the water is more or less clean. The reason for washing the rice is so that the
grains are loose and also more digestive.
2. Soak: fill the container with the rice once more and leave it to soak for 30 minutes. After
that time we strain the rice
 3. Put the cooking water to heat: in a pot we put to boil at high heat 1 cup and 3/4 of water
with a pinch of salt.
4. Cook the basmati rice: as soon as the water starts boiling, add the rice that we have
previously strained. We leave the fire high until the water starts boiling again. Now we
lower the heat to the minimum, cover the pot and cook it for 15 minutes.
5. Rest: at the end of 15 minutes, turn off the fire and let it rest for 5 minutes, so that it can
finish cooking. With a fork we can now check that the rice is loose and ready to serve.

Dessert: Nutella Parve

Preparation: 20 minutes

Ingredients
 1 cup roasted and peeled hazelnuts
 ½ cup powdered sugar
 ¼ cup unsweetened cocoa powder
 1 teaspoon vanilla extract
 ¼ teaspoon salt
 2 to 4 tablespoons coconut oil (O vegetable)

Preparation
1. Process the hazelnuts in the processor or blender until a smooth paste is formed (similar
to peanut butter) about 5 min.
2. Add the other ingredients but only 2 tablespoons of oil and process again, if the mixture
is too dry add one more, if necessary add the fourth one (Usually 3 is enough.