Vegetable Omelet

Servings: 2

Ingredients

• 3 eggs

• 1 small potato, diced

• 5 small broccoli florets, chopped

• 4 radishes, chopped

• Salt and pepper to taste

• 1 small tomato, chopped and seeded

• 1 tablespoon grated Parmesan or mozzarella cheese

• A pinch of oregano

• Olive oil for cooking

Instructions

1. Cook the vegetables:
   Steam the potato and broccoli for a few minutes until slightly tender. Set aside.

2. Prepare the egg mixture:
   In a medium bowl, whisk the eggs and add the cooked vegetables — potato, broccoli, and radish. Season with salt and pepper to taste and stir to combine.

3. Cook the omelet:
   Heat a drizzle of olive oil in a small pan with a lid over medium-high heat. Pour in the egg mixture, cover, and cook until the bottom sets and releases easily from the pan.

4. Add the toppings:
   Gently flip the omelet, add the chopped tomato, cheese, and a sprinkle of oregano. Cook for another minute or two, until golden and the cheese melts.

Serve warm and enjoy a light, nutritious meal full of color and flavor!

Chickpea and Tuna Salad

Servings: 2 to 3

Ingredients

• 1 ½ cups cooked chickpeas (drained)

• 200 g (7 oz) cooked and shredded tuna

• 1 small red onion, chopped and briefly blanched

• 1 cup diced tomatoes

• 1 small carrot, grated

• 2 tablespoons olive oil

• Juice of 1 lime

• ¼ cup chopped fresh parsley leaves

• Salt and freshly ground black pepper, to taste

Instructions

1. Prepare the chickpeas:
   Cook the chickpeas until tender, then drain and let them cool completely.

2. Prepare the vegetables:
   Chop the onion and blanch it quickly in boiling water to soften its flavor. Dice the tomatoes, grate the carrot, and roughly chop the parsley.

3. Assemble the salad:
   In a large bowl, combine the chickpeas, onion, tomatoes, grated carrot, tuna, and parsley.

4. Season and serve:
   Drizzle with olive oil, add the lime juice, and season with salt and freshly ground black pepper. Toss gently until everything is well coated. Serve chilled or at room temperature.

Light, protein-rich, and full of flavor — this chickpea and tuna salad is perfect for a quick lunch or a refreshing dinner option.

Banana Oat Pancakes

Servings: 2

Ingredients

• 2 ripe bananas

• 2 eggs

• ½ cup rolled oats

• 1 tablespoon ground cinnamon

• 2 tablespoons olive oil (for cooking)

Instructions

1. Prepare the batter:
   In a medium bowl, mash the bananas with a fork until smooth. Add the eggs and mix well. Stir in the oats and cinnamon until evenly combined.

2. Cook the pancakes:
   Heat the olive oil in a nonstick skillet over medium heat. Pour a large spoonful (or a ladle) of the batter into the pan.

3. Flip and finish:
   Cook for about 3 minutes, or until the edges set and the bottom is golden brown. Carefully flip and cook for another 1–2 minutes on the other side.

4. Serve and enjoy:
   Serve warm with your favorite toppings — honey, peanut butter, fresh fruit, or yogurt all work beautifully.

Light, naturally sweet, and full of fiber, these banana oat pancakes make a perfect healthy breakfast or post-workout snack.

Whole Wheat Chicken Wrap

Servings: 2

Ingredients

• 1 large tomato, thinly sliced

• 1 small carrot, grated

• ½ head of lettuce

• 1 container (250 g / 8.8 oz) cream cheese or spreadable cheese

• 1 package of whole wheat wrap bread

• 1 cup (200 ml / 6.8 fl oz) orange juice

• 500 g (1.1 lb) frozen chicken breast strips

• 2 tablespoons olive oil

Instructions

1. Cook the chicken:
   Heat the olive oil in a skillet over medium heat. Add the frozen chicken strips and sauté until heated through.

2. Add the orange juice:
   Lower the heat and pour in the orange juice. Stir occasionally and cook until the juice evaporates completely, leaving the chicken flavorful and tender.

3. Assemble the wrap:
   Warm the wrap bread according to the package instructions. Spread a generous layer of cream cheese on the warm bread, then add lettuce, grated carrot, and tomato slices.

4. Add the chicken and serve:
   Place the cooked chicken strips in the center. Roll up the wrap tightly and serve immediately.

This whole wheat chicken wrap is a quick, balanced, and nutrient-packed meal, perfect for lunch or a healthy snack on the go. 🌱🥗

Pumpkin and Ginger Soup

Servings: 2

Ingredients

• 500 g (about 1 lb) pumpkin, peeled and diced

• 1 medium onion, chopped

• 1 garlic clove, minced

• 1 piece of fresh ginger (about 3 cm / 1 inch), grated

• 1 liter (4 cups) vegetable broth

• 2 tablespoons olive oil

• Salt and pepper to taste

• Toasted pumpkin seeds, for garnish (optional)

Instructions

1. Sauté the aromatics:
   In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté until soft and fragrant.

2. Add the pumpkin and ginger:
   Stir in the diced pumpkin and grated ginger. Cook for a few minutes to release the flavors.

3. Simmer the soup:
   Pour in the vegetable broth and bring to a gentle boil. Reduce the heat and simmer until the pumpkin is very tender, about 15–20 minutes.

4. Blend until creamy:
   Use a blender or immersion blender to puree the soup until smooth and velvety. Return it to the pot, season with salt and pepper, and warm through before serving.

5. Serve and garnish:
   Ladle the soup into bowls and top with toasted pumpkin seeds for an extra crunch, if desired.

Creamy, comforting, and lightly spiced with fresh ginger — this pumpkin soup is the perfect dish for cozy days or a light, nourishing dinner.

Baked Sweet Potato Chips

Servings: 2–3

Ingredients

• 3 medium sweet potatoes (about 420 g / 14.8 oz)

• 1 tablespoon extra virgin olive oil (8 g)

• 5 pinches of salt (about 2 g)

• Freshly ground black pepper, to taste

Instructions

1. Prep the ingredients:
   Wash the sweet potatoes thoroughly. Using a mandolin or a sharp knife, slice them thinly, keeping the skin on.

2. Arrange for baking:
   Place the slices on a baking sheet lined with parchment paper and lightly brushed with olive oil. Drizzle a little more olive oil on top and season with salt and pepper.

3. Bake until crispy:
   Preheat the oven to 200 °C (400 °F) and bake for about 20 minutes, or until the slices are golden and crispy. Flip halfway through for even cooking.

4. Cool and serve:
   Remove from the oven and let the chips cool for about 5 minutes — this ensures maximum crispiness. Enjoy this delicious, healthy snack!

These baked sweet potato chips are a crunchy, flavorful alternative to fried snacks - perfect for a guilt-free treat anytime.

Chicken and Pumpkin Shepherd’s Pie

Servings: 6 individual portions

Ingredients

Filling:

• 2 garlic cloves, minced

• 1 onion (100 g / 3.5 oz), chopped

• 2 tablespoons olive oil

• 1 cup tomato sauce (150 g / 5.3 oz)

• 1 cooked chicken breast (about 400 g / 14 oz), shredded

• 4 green onion stalks, washed and chopped

• Leaves from 1 sprig of rosemary, washed and chopped

• Salt, to taste

• 1/3 chili pepper (deseeded and chopped)

Pumpkin Puree:

• 1 cup ricotta cream

• ¼ cup skim milk (50 ml / 1.7 fl oz), if needed

• ¼ Japanese pumpkin (about 250 g / 8.8 oz), cooked

• Salt, to taste

• Freshly ground black pepper

• 1 cup rolled oats (80 g / 2.8 oz)

• Leaves from 6 parsley sprigs, washed and chopped

• Mozzarella cheese, for gratin

Instructions

1. Prepare the filling:
   In a skillet, sauté the chicken with garlic, onion, and olive oil. Add the tomato sauce, green onions, rosemary, chili, and salt. Mix well and set aside.

2. Prepare the pumpkin puree:
   Cook the pumpkin over low heat for about 20 minutes, until soft. Add a little milk or 2 tablespoons of water if needed. Mash until smooth. Stir in ricotta, oats, parsley, salt, and pepper until creamy and well combined.

3. Assemble individual portions:
   Use six small ramekins (8 cm / 3 in diameter, 5.5 cm / 2.2 in height). Place ½ cup of the chicken filling at the bottom of each, then top with ½ cup of pumpkin puree. Repeat until all ramekins are filled. Sprinkle mozzarella on top.

4. Bake:
   Arrange the ramekins on a baking tray and bake in a preheated oven at 180 °C (350 °F) for 15 minutes, until heated through and the cheese is melted. Serve immediately.

This Chicken and Pumpkin Shepherd’s Pie is a nutritious, comforting, and protein-rich dish — perfect for a healthy lunch or dinner that’s cozy and satisfying.

Baked Sweet Potato and Tuna Patties

Servings: 4

Ingredients

• 1 large sweet potato

• 1 can of shredded tuna, drained

• ½ container light cream cheese

• Fresh parsley, to taste

• Salt and dried seasonings, to taste

• Olive oil or butter, for greasing the baking tray

Instructions

1. Cook the sweet potato:
   Peel and boil the sweet potato in water until tender. Mash thoroughly once cooked.

2. Prepare the mixture:
   Drain the tuna and mix it with the mashed sweet potato. Add the cream cheese, parsley, salt, and any other seasonings you like. Mix well.

3. Form the patties:
   Shape the mixture into small patties using your hands.

4. Bake:
   Grease a baking tray with olive oil or butter and place the patties on it. Bake in a preheated oven at 180 °C (350 °F) for about 40 minutes, or until golden brown. Serve warm.

These baked sweet potato and tuna patties are protein-rich, nutritious, and perfect for a healthy snack or light meal.