COLIBRI DIET

Recipe
book
Colibri
Diet
Level 1

www.colibri-diet.com
 Detox
Smoothie Ingredients
50 g of spinach;
1 apple;
1 kiwi;
2 celery stalks;
1 slice of lemon.

Cooking method
1. Put all the ingredients in a blender and add water to fill the entire
vessel.
2. Mix all the ingredients in a blender.
3. Enjoy your meal!
 Orange
Smoothie Ingredients
1 large carrot or 2 small carrots;
1 orange;
1 cm ginger root.

Cooking method
1. Put all the ingredients in a blender and add water to fill the entire
vessel.
2. Mix all the ingredients in a blender.
3. Enjoy your meal!
 Kale
Smoothie
Ingredients
3 large kale leaves;
1 green apple;
1 cm ginger root.

Cooking method
1. Put all the ingredients in a blender and add water to fill the entire
vessel.
2. Mix all the ingredients in a blender.
3. Enjoy your meal!
 Strawberry
sorbet Ingredients
300 g of frozen
strawberries;
50 g of lemon juice;
70 g of honey;
Water if required.

Cooking method
1. A useful dessert, simple to prepare, but incredibly tasty!
2. Put all the ingredients in a blender and mix well until you get creamy ice
cream.
3. Keep frozen cold until serving.
4. Bon appetit!
Turmeric anti-
inflammatory
smoothie Ingredients
1 sweet mango;
1 cm turmeric root;
250 ml of almond, rice, coconut
milk.

Cooking method
1. Turmeric root must be peeled and grated. Be careful with the amount
of turmeric you use! It has a very strong taste.
2. Mix all ingredients in a blender.
3. Enjoy your meal!
Carrot, onion
and flax seed
soup Ingredients
4 medium carrots;
2 dried white onions;
1/2 avocado;
1 tablespoon of flax seed/10
grams;
10 g of olive oil.

Cooking method
1. Clean the onions and carrots, then wash and cut them. Boil the vegetables in a
pot with half a liter of water on a slow fire. It takes 30-40 minutes for the vegetables
to be ready.
2. Using a blender, make a puree from the vegetable mixture.
3. Clean half of the avocado and crush it. Before serving, add it to the vegetable
mixture. Mix everything and serve the soup with flax seeds.
 Hummus Ingredients
500 g of raw chickpeas;
4 tablespoons of olive oil;
3 tablespoons of tahini paste;
4 tablespoons of lemon juice;
Himalayan pink or white salt and a pinch of paprika;
1 clove of garlic.

Cooking method
1. To prepare this delicious hummus, you will need raw chickpeas, which
must be soaked for 24 hours. Then rinse the chickpeas under cold water,
boil the soaked chickpeas and let them cool.
2. Mix all the ingredients in a blender until you get a homogeneous mass.
3. Add salt and pepper to taste.
Beet streaks
with almonds
Ingredients
2 medium sized beets;
1 clove of garlic;
10 grams of almonds/ 10 pieces;
1 tablespoon of flax/hemp/chia
seeds
10 grams of olive oil.

Cooking method
1. Boil the beets. Then peel the beets and dry them. Peel and chop the
garlic. Cut the almonds.
2. Cut the beets into slices and then into streaks. Place the chopped beets
in a bowl and season with oil, salt, garlic, almonds and seeds.
3. Stir and arrange the salad on 2 plates. To be served at room temperature.
Mushroom
cream soup
Ingredients
500 g of mushrooms;
1 onion, 2 small carrots;
1 piece of celery root;
0.5 liters of water;
Salt and pepper to taste;
2-3 tablespoons of olive oil;
100 g of sour cream.

Cooking method
1. Fry the onion for 2-3 minutes in olive oil, then add the peeled and diced vegetables.
Add water and let it boil.
2. After 10 minutes, add sliced ​mushrooms. When the vegetables are ready, remove the
pan from the heat, let it cool and mix the soup in a food processor/vertical blender.
3. Put the cream-soup over the fire and let it boil for a few more minutes. Season with
salt, pepper, thyme, then add sour cream and it's done.
 Fennel salad
Ingredients
1 fennel;
20 ml of olive oil;
10 ml of lemon juice;
Freshly chopped
parsley.

Cooking method
1. Wash the fennel and cut it into thin strips. Mix it with parsley in a bowl.
2. Separately, in a second bowl, mix the olive oil with lemon juice. Season
with salt and pepper.
3. Pour the sauce over the fennel and mix well. Enjoy your meal!
 Green bean
salad with
spinach Ingredients
100 g of green beans;
50 g of spinach;
for the sauce: 1 tablespoon of olive oil;
1 tablespoon of lemon juice;
1 tablespoon of water;
for decoration: sesame.

Cooking method
1. Boil the green beans in water for a few minutes, take them out and put them
on ice for them to preserve the color. Dry the beans.
2. You will need a blender to prepare the sauce. Mix all the ingredients until they
form a homogeneous mass.
3. Mix the green beans with spinach and add the sauce. Sprinkle a little sesame
on top and enjoy your meal!
 Magic
cauliflower Ingredients
Half a cauliflower;
A bunch of parsley;
200 grams of soaked cashews;
200 ml of water;
Salt;
1 tablespoon of lemon juice.

Cooking method
1. To make the sauce, put the soaked cashews in a blender (to be soaked
overnight or at least for 4 hours), add water and blend. Add parsley, lemon
juice and salt.
2. Cut the cauliflower into small pieces and arrange on a plate.
3. This appetizer will consist of cauliflower dipped in sauce. Enjoy your
meal!
 Iceburger Ingredients
1 large iceberg lettuce;
1/2 red onion, chopped;
250 g of ground beef;
2 slices of cheese;
2 large slices of tomato;
Salt and black pepper to taste.

Cooking method
1. Rinse the head of iceberg lettuce and cut 4 thick slices from the sides. The pieces of lettuce that you cut
will replace the hamburger bun. Therefore, they should be round and thick.
2. Put the onion slices in the pan and fry them for 3 minutes on each side. Season the meat to taste and
make two large meatballs, then pan fry them for about 4 minutes on each side. Place a slice of cheese on
top of each meatball, cover the skillet with a lid and cook until the cheese is melted, about 1 minute.
3. To make the burgers, put two lettuce leaves ​- this will be the base. Place one meatball on top of them,
then the onion rings, a slice of bacon and a slice of tomato.
 Peppers stuffed
with meat and
cheese
Ingredients
4 bell peppers of different colors, cut in half;
400 g of chopped chicken filet;
100 g of chopped spinach, 2 cloves of minced garlic;
180 g of cream cheese, 300 g of mozzarella slices;
100 g of grated parmesan, 100 grams of cream cheese;
Salt, black pepper, extra virgin olive oil;
Fresh chopped parsley.

Cooking method
1. Preheat the oven to 200°C. Place in an oven a baking sheet and place the bell pepper halves
on it. Drizzle the peppers with olive oil, then season with salt and pepper.
2. In a bowl, add the chicken, the spinach, the cream cheese, 1/2 mozzarella, parmesan, cream
and garlic. Add salt and pepper to taste, then mix all ingredients well.
3. Fill the pepper halves with the resulting mixture, cover with the remaining mozzarella and
put them in the oven for about 25 minutes, until the cheese is melted and the peppers are soft.
 Pesto chicken
Ingredients
2 boneless and skinless chicken breasts
(about 1 kg);
1 kg cherry tomatoes;
1 tablespoon of olive oil;
120 grams of basil pesto;
Salt and pepper to taste;
Green beans (optional).

Cooking method
1. Preheat the oven to 220 degrees. Place the tomatoes and, if desired, green beans on a baking sheet
lined with baking paper. Drizzle with oil, season with salt and pepper and toss. Spread everything in
an even layer.
2. Dry the chicken well with paper towels. Season it with salt and pepper. Place the chicken in the
center of the pan. Spread the pesto on each chicken breast (about 1 tablespoon each) in a thin layer
until each is evenly and completely covered.
3. Roast until the tomatoes are caramelized and some of them pop and the chicken is done (25 to 30
minutes). Serve the chicken and tomatoes drizzled with the juices from the pan.
 Avocado
wrapped in
prosciutto Ingredients
120 grams of feta cheese;
2 tablespoons of freshly squeezed
lemon juice;
8 thin slices of prosciutto;
50 grams of arugula;
2 medium ripe avocados, thinly sliced
1 tablespoon of lemon juice;
Salt and pepper to taste.

Cooking method
1. Mix the cheese, the lemon juice, the pepper and the salt in a small bowl until
smooth.
2. Lay the prosciutto slices on the work surface. Top each slice of prosciutto with 2
to 3 teaspoons of cheese mixture. Divide the arugula between each prosciutto,
placing the greens at one end of each slice.
3. Spread 2-3 avocado slices evenly over each stack of greens and roll it.
 Chicken wrap in
salad with tahini
sauce
Ingredients
450g of skinless and boneless chicken
breast, cut into strips;
1 tablespoon of olive oil;
1 avocado, 1 medium carrot, 1/2 cucumber,
2 green onions cut into strips, parsley;
100 grams of tahini sauce;
Salt and pepper to taste.

Cooking method
1. Place the chicken on a plate or on a baking dish and pour 1/3 of the tahini sauce over it, mix
them well. Then leave to marinate for at least 15 minutes.
2. Heat the olive oil in a large saucepan, add chicken and cook by stirring frequently, until it
reaches the golden brown color.
3. To assemble the wraps, place the lettuce leaves on a plate or on a cutting board and add the
boiled chicken, carrots, cucumbers, avocados and fresh parsley. Add the remaining tahini
sauce and sprinkle with green onions and sesame seeds.
Mediterranean
eggplant
Ingredients
Eggplant, 1 piece;
2 small red onions;
5 cherry tomatoes;
50 g of mozzarella;
2 red and 2 yellow bell peppers;
Salt, pepper, oregano, green basil to taste.

Cooking method
1. Fry the onion over high heat. Add finely chopped eggplant, chopped
peppers, whole tomatoes. Add salt, pepper and oregano.
2. After the vegetables are fried, add mozzarella, cover and turn off the
heat.
3. Season with basil leaves to taste. Enjoy your meal!
 Raffaello
Ingredients
100 g of coconut flakes;
100 g of coconut
cream;
30 ml of coconut oil;
50 g honey/syrup.

Cooking method

1. Mix all the ingredients and carefully form small balls from the mixture
with your hands.
2. Using these quantities you will get approximately 35 candies.
3. Enjoy this wonderful dessert.
 Pancakes
Ingredients
50 g of almond/oat flour;
50 g of cream cheese;
2 eggs;
1/2 teaspoon of baking powder;
1/4 teaspoon of salt;
Olive/coconut oil for frying.

Cooking method
1. Mix all the ingredients with a mixer, first almond flour, cream cheese and eggs, then
add baking powder, salt and, if you wish, natural sweetener. Continue to mix until the
dough is liquid and homogeneous.
2. Put a little coconut or olive oil into a well-heated pan and pour half a ladleful of
dough. After the first side is ready, flip to the other side. It can be served with allowed
fruits or honey, a piece of butter and natural syrup.
 Healthy pizza

Ingredients
300 grams of grated mozzarella;
4 tablespoons of cream cheese;
1 large egg;
150 grams of almond flour;
1 teaspoon of baking powder;
1 teaspoon of Italian herbs.

Cooking method
1. Preheat the oven to 220°C. Combine mozzarella and cream cheese in a bowl and heat for 30 seconds in
the microwave. Mix well until you get a homogeneous mass.
2. Add almond flour, baking powder, egg and other seasonings and spices to the cheese mixture. Mix all the
ingredients well. When the composition becomes homogeneous, form a ball using the resulting dough.
Place this ball on a sheet of parchment paper, then place another sheet of parchment paper on top and
gently roll it out with a rolling pin to form a crust.
3. Place the formed crust on a baking sheet and place in a preheated oven for 10 minutes. Remove the
baking pan from the oven and add the vegetable and meat toppings (optional), then continue to bake for
another 7-8 minutes.