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Lemabor's fit cuisine https://lemabor.com Wholesome foods for fit lifestyles Fri, 01 Feb 2019 13:53:50 +0000 en-GB hourly 1 https://wordpress.org/?v=5.8 112462218 Buckwheat risotto with leeks and tofu https://lemabor.com/en/2019/01/31/buckwheat-risotto-leeks-and-tofu/ Thu, 31 Jan 2019 14:24:56 +0000 http://lemabor.com/?p=2184 This buckwheat risotto with leeks and tofu is one of my favourite all in one meals. It’s perfect for these snowy days. The first snow of the year is always a joy. Winter time is great for soup and risotto, … Continued

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This buckwheat risotto with leeks and tofu is one of my favourite all in one meals.

It’s perfect for these snowy days. The first snow of the year is always a joy.

Winter time is great for soup and risotto, as well as many other delicious and nourishing meals.
This is one of those.


buckwheat risotto with leeks and tofu

recipe jump button

Buckwheat risotto with leeks and tofu

I am a “girl” from Northern Italy, and of course, I love risotto, the “all’onda” one is extremely silky and buttery, buttery being the key word.

When winter comes it’s also time to put on some muscle and test recipes with a bit more structure.

Sometimes I make the real risotto recipe or rather, I try to do it as it should be done. It takes a lot of patience and it’s quite tricky.

 

Trust me if I say that it is quite difficult to make risotto perfectly.

Since I started training decently a while back… it seems ages ago… I figured out how to feed myself to get results.

I began to use a wide variety of cereals or pseudo-cereals, such as buckwheat, to push me a little bit out of the classic basmati rice. You get the idea.

I use Myfitnesspal to set up my goals, my macros and all my targets and I include the various foods and recipes in the daily calculation.

 

Nothing could be simpler and I can eat whatever I like.

I adopt a flexible approach without stressing too much of course. All with moderation and serenity.

Life is already frenetic, messed up by a lot of daily tasks and overloading my life with food pressure as well is not really in my plans.

 

Orthorexia is a serious problem and there was a time when I was afraid of having ended up in it with both feet, as they say.

I caught it in time and stepped back from that kind of life. If you find yourself struggling with this problem ask your physician for help asap.

The food is and, must remain, a friend, a pleasure... that kind of pleasant travel companion and not that dull and pedantic one who makes the journey a nightmare.

I couldn’t stand the usual chicken broccoli and codfish as a way of life anymore.

You get the point. So out of deep boredom, I started experimenting alternatives trying to keep the taste.

In this recipe, I was obviously inspired by risotto. It is not a real risotto, the fundamentals are missing and there is no rice.

 

The smoothness given by the leek and the consistency of buckwheat make this dish really tasty.

It’s a big deal because I do not use any butter.

Let’s come to the macros of this buckwheat risotto*

| Main protein source: Tofu | Vegetarian dish | LOW-COST |

Kcal per serving: 484
Number of serving: 2
Total ingredients: 12
Macros percentage x serving: Carbs 55% Proteins 15% Fats 30%

How much does this buckwheat with leeks and tofu cost **?

To make this dish, I spent:

Recipe Cost:
€5.64
Cost per portion:
€2.82
Cheap and put together in 40 minutes!

Product availability and suggested substitutions

I guess that quinoa, sorghum, barley and spelt may be suitable for this purpose, but I recently discovered buckwheat because of my husband’s famous selective blindness. He bought the wrong box!

Thanks love, this time it was useful!

Here you’ll find a recipe with quinoa and tofu;

Quinoa veggie burger with tofu and aubergine

I love buckwheat, is versatile, can be used in both sweet and savoury recipes and I habitually use its flour mixed with others.

The method is simple, quick to make and the result is effective too.

To prepare this recipe you’ll need

    • slotted spoon
    • high edge pot
    • 2 no-stick pans
    • grater (I use a hand stainless grater with 6 options, I chose the one for cheese)
    • blender

 

Ingredients

Ingredients

1 Veggie bouillon cube
1.5L Filtered water
400 g Leeks
100 g Carrots
100 g Dehusked Buckwheat
1 Rosemary (twig)
125 g Firm tofu
1 tbsp Worcester sauce
1 tbsp soy sauce
2 tbsp Olive oil
salt (to taste)
dash of powdered pepper

How to make this buckwheat risotto with leeks and tofu

I may suggest you to start making broth with veggie cube or from scratch if you prefer and have the time.

Meanwhile, slice the firm tofu into strips and let it soak up the Worcester and soy sauce, and set it aside.

Trim, rinse and cut the leeks and add them to the boiling broth for 15 minutes, then drain with a slotted spoon and allow the broth to keep on simmering.

In a no-stick pan pour a couple of ladles of broth with some leeks.

Peel and rinse the carrot and grate it finely and add the carrot to the same pan and let it stew for 5 minutes.

Add buckwheat, salt and pepper and mix quickly, cover the surface with as many ladles as required to cover the surface.

Cook for 20 minutes (check the cooking time on the box) and if it dries, add extra broth.the buckwheat and leeks risotto-1

 

After that, blend the leeks to a smooth texture cream and set aside.

In a no-stick pan slightly brown the tofu strips. It takes 5 minutes.

Ladle the leek soup on the bottom of a plate, lay the buckwheat on top and sprinkle it with the strips of crispy tofu.

Season with a little of olive oil and rosemary.

collage buckwheat risotto leeks and tofu

 

Buckwheat Risotto with leeks and tofu
 
Cook time
Total time
 
Author:
Recipe type: buckwheat, buckwheat risotto, buckwheat recipe
Serves: 2
Ingredients
  • 1 Veggie bouillon cube
  • 1.5L Filtered water
  • 400 g Leeks
  • 100 g Carrots
  • 100 g Dehusked Buckwheat
  • 1 Rosemary (twig)
  • 125 g Firm tofu
  • 1 tbsp Worcester sauce
  • 1 tbsp soy sauce
  • 2 tbsp Olive oil
  • salt (to taste)
  • dash of powdered pepper
Instructions
  1. I may suggest you to start making broth with a veggie cube or from scratch if you prefer and have the time.
  2. Meanwhile, slice the firm tofu into strips and let it soak up the Worcester and soy sauce, and set it aside.
  3. Trim, rinse and cut the leeks and add them to the boiling broth for 15 minutes, then drain with a slotted spoon and allow the broth to keep on simmering.
  4. In a no-stick pan pour a couple of ladles of broth with some leeks.
  5. Peel and rinse the carrot and grate it finely and add the carrot to the same pan and let it stew for 5 minutes.
  6. Add buckwheat, salt and pepper and mix quickly, cover the surface with as many ladles as required to cover the surface.
  7. Cook for 20 minutes (check the cooking time on the box) and if it dries, add extra broth.
  8. Blend the leeks to a smooth texture cream and set aside.
  9. In a no-stick pan slightly brown the tofu strips. It takes 5 minutes.
  10. Ladle the leek soup on the bottom of a plate, lay the buckwheat on top and sprinkle it with the strips of crispy tofu.
  11. Season with a little of olive oil and rosemary.

 

Pin it for later

buckwheat risotto with leeks and tofu

buckwheat risotto with leeks and tofu

Enjoy and have a great day,


Lety

When you make one of my recipes, take a picture, tag me on instagram@lemabor, I’ll be very glad to see your creations!

Let’s be friend on Pinterest.

YOU MAY ALSO LIKE:

Tofu and mushroom stuffed brisèe pastry

Green pea soup with feta cheese

Don’t forget to share the love ❤


Note: * and ** read the disclaimer in the menu bar.
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2184
Tofu and mushroom stuffed brisée pastry – Short crust pastry https://lemabor.com/en/2019/01/07/tofu-and-mushroom-stuffed-brisee-pastry-short-crust-pastry/ Mon, 07 Jan 2019 20:03:12 +0000 http://lemabor.com/?p=2112 Do you need a tasty snack or a last-minute appetizer? This tofu and mushroom stuffed brisée pastry is great when you’re in need of a super easy and quick meal…you can’t go wrong with it. Tofu and mushroom stuffed brisée … Continued

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Do you need a tasty snack or a last-minute appetizer? This tofu and mushroom stuffed brisée pastry is great when you’re in need of a super easy and quick meal…you can’t go wrong with it.

tofu and mushroom pate brisee pin image
recipe jump button

Tofu and mushroom stuffed brisée pastry – Short crust pastry

It’s a grab and put together kind of recipe, sticking the tray in the oven is probably the greatest effort implied…I said it all!

I don’t make the short crust pastry/pate brisée myself, I simply buy it at the store and that’s the trick to making this recipe easy.

Actually, you can fill the pastry case with anything you like.
I love mixing tofu and vegetables such as spinach which is also another very good match.

Lately, I’m baking the brisée pastry stuffed with tofu and champignon in advance, so I can eat it whenever I wish throughout the day.
Let me say that it is a real challenge waiting for it to cool down on top of the cookie rack.

Trying to resist eating it all at once is tough…but it does save me from burning my tongue. 😉

Let’s come to the macros *

I like this recipe sooooo much, and I want to share it with you all, even if without macros and nutritional facts.
This time I prefer to skip the macros and let the recipe macro section stand blank.The reason is simple explained: there are tons of different types of pre-made brisée pastry.
I intentionally didn’t add them because of the nature of the pastry, the macros may vary a lot especially in fats.

As previously said I don’t make brisée pastry from scratch for various reasons. First of all, it’s not that easy to make, it requires skills I don’t have yet and…maybe one day or maybe never. 😀 You get the point…Hahaha.

Fortunately, the refrigerated food aisle provides us with the necessary…the fresh packed shortcrust or brisée pastry ready to use….it’s a boon!

When making this stuffed brisée pastry?

As I said over and over again…sorry for that… I really love all the savoury foods.I’m not a sweet tooth kind of girl, but I can barely stand not stuffing my face in a bowl full of salty goods…but I have to….argh!

Savoury filled pies, stuffed bundles or anything like that it’s a real temptation to me and I don’t miss a chance to make something as easy as this recipe and pack them up for an on the go snack.

Having a slice of this brisée pastry with tofu and mushrooms as a snack makes me satisfied till the next meal.

How much does this short crust pastry case cost **?

To make this dish, I spent a total of € 5.90 and € 1.50 (ish) per portion. Cheap and put together in 40 minutes!

Product availability and suggested substitutions

I often use the brisée pastry but sometimes I like to switch it with puff pastry and it tastes amazing as well. Basically, if you want a softer dough go for puff pastry instead.

To prepare this recipe you’ll need

  • non stick pan
  • Mixing bowl
  • Food processor
  • Baking tray
  • Baking paper
  • food wrap film

Ingredients

Ingredients

300 g Champignon fresh mushroom
1 tbsp Olive oil
pinch ground pepper
2 tbsp white wine
150 g firm tofu
1/2 tsp salt
1 tbsp chopped parlsey
1 whole egg
10 g cornstarch
1 box of brisée pastry

How to make this tofu and mushroom stuffed brisée pastry – Short crust pastry

Rinse and clean up the champignon mushrooms well. Slice them roughly.

In a non-stick pan sautèe the mushrooms with olive oil and cook for 2-3 minutes then add the wine.

Add pepper, stir well and let the wine evaporate completely then add the chopped parsley and set aside.

Grab the food processor and grind the tofu and scrape it out in a bowl.

Add to the bowl 1/3 of the mushrooms without blending them and put the remnant 2/3 of them in the food processor. Blend roughly and add to the bowl.

Add the egg, salt and mix along with cornstarch and combine everything.

Cover the bowl with the food wrap film and pop in the fridge for 10 minutes.

Take the brisée dough and unroll it, prick the bottom lightly and stuff it with the mixture.
Close the bundle/case and bake according to instructions on the package. They are not all the same and may require different times and temperatures.

Mine for example was 200 ° C for 30 minutes, but you need to check your own.

 

tofu-and-mushroom-pate-brisee-method

tofu and mushroom pate brisee case

 

Tofu and mushroom stuffed brisée pastry - Short crust pastry
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Stuffed brisée pastry
Serves: 4
Ingredients
  • 300 g Champignon fresh mushroom
  • 1 tbsp Olive oil
  • pinch ground pepper
  • 2 tbsp white wine
  • 150 g firm tofu
  • ½ tsp salt
  • 1 tbsp chopped parlsey
  • 1 whole egg
  • 10 g cornstarch
  • 1 box of brisée pastry
Instructions
  1. Rinse and clean up the champignon mushrooms well. Slice them roughly.
  2. In a non-stick pan sautèe the mushrooms with olive oil and cook for 2-3 minutes then add the wine.
  3. Add pepper, stir well and let the wine evaporate completely then add the chopped parsley and set aside.
  4. Grab the food processor and grind the tofu and scrape it out in a bowl
  5. Add to the bowl ⅓ of the mushrooms without blending them and put the remnant ⅔ of them in the food processor. Blend roughly and add to the bowl.
  6. Add the egg, salt and mix along with cornstarch and combine everything.
  7. Cover the bowl with the food wrap film and pop in the fridge for 10 minutes.
  8. Take the brisée dough and unroll it, prick the bottom lightly and stuff it with the mixture.
  9. Close the bundle/case and bake according to instructions on the package. They are not all the same and may require different times and temperatures.
  10. Mine, for example, was 200 ° C for 30 minutes, but you need to check your own.
 

Enjoy and have a great day,

tofu and mushroom brisee pastry

 


Lety

When you make one of my recipes, take a picture, tag me on instagram@lemabor, I’ll be very glad to see your creations!

Let’s be friend on Pinterest.

YOU MAY ALSO LIKE:

Quinoa veggie burger tofu and aubergine

Baked green pea flour vegetables pancakes

Don’t forget to share the love ❤


Note: * and ** read the disclaimer in the menu bar.
Go to top


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2112
Cod and green bean baked fish balls https://lemabor.com/en/2018/12/14/cod-green-bean-baked-fish-balls/ Fri, 14 Dec 2018 09:42:54 +0000 http://lemabor.com/?p=2063 Do you know the Asian fish ball recipe? I made my easy fitness food style version with Carb 20% Protein 35% Fat 45% and came up with these baked fish balls with a bunch of ingredients. Cod and green bean … Continued

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Do you know the Asian fish ball recipe?
I made my easy fitness food style version with Carb 20% Protein 35% Fat 45% and came up with these baked fish balls with a bunch of ingredients.


BAKED FISH BALL FRONT

Cod and green bean baked fish balls, a must have post-workout meal

recipe jump button
I found a lot of fish ball recipes worldwide, it seems like every country has its own version: Moroccan, Northern European, Thai, Chinese cuisine and even Italy has its own fish ball recipe. Who knew.

One of the most famous fish ball recipe happens to be the Filipino fish ball one.
Just imagine, walking down the street of Manila, surrounded by the street food aromas coming from all those vendor carts, reaching out with their bowls full of fish balls.
Oh my, Street food lover pure Heaven.

Anyways, fish balls are obviously a meat-free version of the popular meatballs and they can be made from cod, cuttlefish, pollock or any other fish available.

Related: other recipes with cod Potato wrapped cod

They’re a sort of ball-shaped patties made of fish, many other ingredients and then deep-fried. The final blow…hahaha!
To be honest, I read the ingredients of several recipes and my stomach protested vehemently, plus I wanted some vegetables in it.

That said, let’s go making an easier and effortless baked fish ball recipe.
I tried to make them in 3 distinct shapes:

  • traditional fish balls;
  • fish cakes or fish patties;
  • fish ball skewers.fish balls instructions

This way I can stuff a bun with fish patties, have some fish balls to toss in a soup for dinner, or a couple of skewers to dip in sauce as a mid-afternoon snack. All in one batch.

When I have them in a soup, I’m used to making a sort of fish balls in ramen. The recipe will come soon, it’s worth it.

And yes, I do have fish in my snacks. Pretty odd, I know.

Heat up your ovens it’s time to bake some fish balls !

Let’s come to the macros *

The nutrition facts label is at the bottom of the post.

Kcal: 478 per serving
Number of serving: 1=8/10 fish balls 
Number of ingredients: 9
Carb 20% Protein 35% Fat 45%

When are these baked fish balls best?

As mentioned previously, I made them in multiple ways, so I have them ready for a snack or a proper post-workout meal.

It’s a high protein meal, the oats here provide few Carbs, so if you want to pair them with potatoes, sweet or regular, it’s a great idea, or having fish balls with rice is delicious too.

How much does this recipe cost **?

To make this dish, I spent a total of € 2.50 per 8-10 fish balls. Cheap and put together in 20 minutes!
After having made this recipe a few times, I can say that the average cost should be in the range of €2 and   €4.50 .

Product availability and suggested substitutions

Run out of cod?
Sub it with salmon. Salmon fish balls are probably tastier, even though high in fats.

When I don’t have pine nuts, I use almonds instead, they taste good too.

To prepare these baked fish balls you’ll need

  • food processor
  • baking tray
  • baking paper
  • mixing bowl
Ingredients

100 g green beans
150 g cod fillets
1 tbsp olive oil
10 g pine nuts
30 g rolled oats
50 ml pasteurised egg white
pinch of paprika
pinch of ground pepper
pinch of salt

How to make baked fish balls

Put the green beans along with the pine nuts in the food processor and grind them roughly, then scoop them out in a mixing bowl.

Add the cod and the oats in the food processor and grind till smooth. Add to the previous bowl.

In the same bowl pour the olive oil, the egg whites and mix.

Season it with paprika, ground pepper and salt.

Stir the mixture. Combine everything together.

Now choose the shape you prefer: balls or patties.

Shape them by hand or with spoons and place them on the baking tray previously lined with baking paper.

Bake for 20 minutes at 200°C.

baked fish balls

Cod and green bean baked fish balls
 
Prep time
Cook time
Total time
 
Author:
Recipe type: baked fish balls, fish balls, fish patties, fish cakes
Cuisine: Patties, balls and skewers
Serves: 1
Ingredients
  • 100 g green beans
  • 150 g cod fillets
  • 1 tbsp olive oil
  • 10 g pine nuts
  • 30 g rolled oats
  • 50 ml pasteurised egg white
  • paprika
  • ground pepper
  • salt
Instructions
  1. Put the green beans along with the pine nuts in the food processor and grind them roughly, then scoop them out in a mixing bowl.
  2. Add the cod in the food processor and grind till smooth. Add to the previous bowl.
  3. In the same bowl pour the olive oil, the egg whites and mix.
  4. Season it with paprika, ground pepper and salt.
  5. Stir the mixture. Combine everything together.
  6. Now choose the shape you prefer: balls or patties.
  7. Shape them by hand or wit spoons and place them on the baking tray previously lined with baking paper.
  8. Bake for 20 minutes at 200°C.
baked fish balls nutritional

Enjoy and have a great day,


Lety

When you make one of my recipes, take a picture, tag me on instagram@lemabor, I’ll be very glad to see your creations!

Let’s be friend on Pinterest.

YOU MAY ALSO LIKE:

Quinoa Veggie burger with tofu and aubergine

Potato wrapped cod

Don’t forget to share the love ❤

Note: * and ** read the disclaimer in the menu bar.
Go to top


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2063
Quinoa veggie burger with tofu and aubergine https://lemabor.com/en/2018/11/30/quinoa-veggie-burger-tofu-aubergine/ Fri, 30 Nov 2018 17:29:25 +0000 http://lemabor.com/?p=1980 Are you craving a vegetarian burger to stuff your bun with? Well, this Quinoa veggie burger with tofu and aubergine recipe may be something for you. It’s C50-P25-F25, Vegetarian, Egg-free, Dairy-free and most of all it’s really inexpensive. Quinoa veggie … Continued

The post Quinoa veggie burger with tofu and aubergine appeared first on Lemabor's fit cuisine.

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Are you craving a vegetarian burger to stuff your bun with?
Well, this Quinoa veggie burger with tofu and aubergine recipe may be something for you.
It’s C50-P25-F25, Vegetarian, Egg-free, Dairy-free and most of all it’s really inexpensive.

veggie quinoa burger with aubergine

Quinoa veggie burger with tofu and aubergine

I always make these quinoa veggie burgers in advance, let them cool and store in the fridge. During the day when I need a snack or a proper meal I have them ready to go. Just heat them up and put them in a couple of corn cakes or rye buns.

This way the mid-afternoon snack is easy peasy and I only need one or two. So nourishing and complete.

Quinoa is so versatile I use it both in savoury and sweet stuff.

For instance, these Quinoa and philadelphia mini-cheesecakes are a must all year round.

There are a plethora of ideas to eat these vegetarian quinoa patties up:

  • in a bun or corn or rice cakes;
  • with a bowl full of salad along with other items, such as fresh tomatoes, pickles or whatever other vegetable is left in the fridge;
  • with baked potatoes or a cup of rice and so much more, just be creative.

Since I switched to a pescatarian diet, even if most of my meals are actually plant-based, I’ve been in love with all kind of vegetarian burgers, veggie patties and tots. It’s fun, effortless and, last but don’t least, flavoursome.

I’m used to making these easy veggie burgers in bulk,  and then put them in the freezer saving time for afterwards….obviously only if everything is originally fresh, I mean not thawed before hand…in that case refreezing is banned.

The calories of these vegetarian burgers are pretty low, around 110 each so it’s basically a mid-afternoon or post-workout snack. Otherwise, you can pick up as many as you need for a more nutritious lunch or dinner.

Let’s come to the macros *

The nutrition facts label is at the bottom of the post.

| Grain-free | Eggs-Free | Dairy-Free | Soy protein source | Vegetarian |C50-P25-F25| LOW-COST |

Kcal: 109 per burger
Number of burgers: 5
Number of ingredients: 9
Carbs 50% Proteins 25% Fats 25%

How much does this recipe cost **?

To make this dish, I spent a total of € 1.92  and € 0.38  each burger. Cheap and put together in +/- 30 minutes!

To prepare these quinoa veggie burgers you’ll need

  • food processor
  • mixing bowl
  • dough cutter
  • baking paper
  • baking tray

Ingredients

Ingredients

1 medium aubergine | eggplant
120 g carrot
25 g quinoa
150 g firm tofu
1 tbsp finely chopped parsley
2 tbsp soy flour
pinch ground pepper
pinch Salt
pinch powdered nutmeg

How to make quinoa veggie burgers

Rinse the quinoa and cook it as written on the box, mine required 10 minutes.

Roughly chop the aubergine and the carrot and soften them in the microwave for 5-7 minutes in a proper microwaveable container.

Let them cool a little and put them in the food processor, don’t blend till completely smooth, but pulse gently instead.

Mince the tofu in the food processor and place it in the mixing bowl along with the previously cooked quinoa and all the blended veggies.quinoa veggie burger method
Add 2 tbsp of soy flour and stir well.

Season with salt, ground pepper, chopped parsley, and powdered nutmeg and mix everything evenly.

Set in the fridge for 10-15 minutes to make it firmer.

Line the baking tray with baking paper.

You could shape the burger using a round dough cutter filling it with 2 spoons or an ice cream spoon and then press gently the surface to the bottom, as I do…it’s easier and quicker.

Otherwise, if you haven’t this tool just shape 5 balls helping yourself with 2 spoons or an ice cream spoon and gently press them down with the palm of your hand.

Cook in the oven for 20-25 minutes at 180°C.

Pin it for later
quinoa veggie burger

Quinoa veggie burger with tofu and aubergine | Fitness food
 
Prep time
Cook time
Total time
 
quinoa veggie burger with tofu easy to make and delish
Author:
Recipe type: veggie quinoa burger, burgers, healthy vegetarian patties
Serves: 5
Ingredients
  • 1 medium aubergine | eggplant
  • 120 g carrot
  • 25 g quinoa
  • 150 g firm tofu
  • 1 tbsp finely chopped parsley
  • 2 tbsp soy flour
  • pinch ground pepper
  • pinch Salt
  • pinch powdered nutmeg
Instructions
  1. Rinse the quinoa and cook it as written on the box, mine required 10 minutes.
  2. Roughly chop the aubergine and the carrot and soften them in the microwave for 5-7 minutes in a proper microwaveable container.
  3. Let them cool a little and put them in the food processor, don't blend till completely smooth, but pulse gently instead.
  4. Mince the tofu in the food processor and place it in the mixing bowl along with the previously cooked quinoa and all the blended veggies.
  5. Add 2 tbsp of soy flour and stir well.
  6. Season with salt, ground pepper, chopped parsley, and powdered nutmeg and mix everything evenly.
  7. Set in the fridge for 10-15 minutes to make it firmer.
  8. Line the baking tray with baking paper.
  9. You could shape the burger using a round dough cutter filling it with 2 spoons or an ice cream spoon and then press gently the surface to the bottom, as I do...it's easier and quicker.
  10. Otherwise, if you haven't this tool just shape 5 balls helping yourself with 2 spoons or an ice cream spoon and gently press them down with the palm of your hand.
  11. Cook in the oven for 20-25 minutes at 180°C.
veggie quinoa burger nutritional label

Enjoy and have a great day,


Lety

When you make one of my recipes, take a picture, tag me on instagram@lemabor, I’ll be very glad to see your creations !

Let’s be friend on Pinterest.

YOU MAY ALSO LIKE:

Don’t forget to share the love ❤


Note: * and ** read the disclaimer in menu bar.
Go to top


The post Quinoa veggie burger with tofu and aubergine appeared first on Lemabor's fit cuisine.

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1980
Green pea soup with feta cheese | Fitness Food https://lemabor.com/en/2018/11/19/green-pea-soup-with-feta-cheese/ Mon, 19 Nov 2018 13:47:48 +0000 http://lemabor.com/?p=1924 Here I am with this quick and easy Green pea soup with feta cheese which is perfect for an effortless lunch or a dinner side dish or whenever you need a comfort post-workout soup. It’s a |LCHF| HP | Vegetarian … Continued

The post Green pea soup with feta cheese | Fitness Food appeared first on Lemabor's fit cuisine.

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Here I am with this quick and easy Green pea soup with feta cheese which is perfect for an effortless lunch or a dinner side dish or whenever you need a comfort post-workout soup.
It’s a |LCHF| HP | Vegetarian | C 30-P 30-F 40 | LOW-COST recipe made in less than 20 minutes.

ita-button

 

Green pea soup with feta cheese

Green pea soup with feta cheese

While those chilly winter nights are quickly approaching and the bulking season is almost as its top, all kinds of soups are warmly welcomed to start the meal up.

This green pea soup is a high-fat recipe due to 3 different fat sources ..and ça va sans dire … it’s a real autumn comfort food!

I love having all kinds of veggie soups for dinner, they’re made in a wink and packed with good and nourishing vitamins, minerals and macronutrients. WIn-Win.

When legumes are involved you have a great source of plant-based proteins.

Let’s come to the macros *

The nutrition facts label is at the bottom of the post.

Kcal: 310 per serving
Number of serving: 1
Number of ingredients: 6
Carbs 30% Proteins 30% Fats 40%

 

What’s new at LFC?

Let me briefly explain what’s going on, so you all can have clearer vision of what the hell is happening here in the LFC little kitchen.

Lately, I’m having real trouble eating meat, all kinds of meat… I know, I’m pretty democratic 😀 .

On social media I told you about how I’ve been struggling with poultry since my pregnancy 2 years ago.
It’s a sort of rollercoaster, one day it’s a total repulsion the day after it’s hardly berable, let me say it’s quite weird.

The revulsion got slightly better after the baby’s birth but something had changed deeply. I’m not pregnant anymore, my toddler is 2 y.o., but I find myself more and more reluctant to eat meat.

Am I moving to a vegetarian diet?

No, I’m not, but ( this “but” is always in plain sight!)…but something has to be done and I’m now more inclined towards the pescatarian diet.

That’s the reason why you’re going to see more veggie and fish based recipes as well as my journey throughout this shift.

It’s harder than an ethical choice, because it’s not just an ethical choice. I mean if you change your mind you can easily jump on the omnivore train again… it’s your choice and it’s utterly under your control.

In this case it’s not under my control, but I’m going to embrace it and try to take this as an opportunity instead of a hindrance.

Let’s see what life gives me ahead. I’ll share my new diet regime on my instagram stories @lemabor

Too many words, now let’s make this super green pea soup.

How much does this recipe cost **?

To make this dish, I spent a total of € 1,65 per portion. Cheap and put together in less than 20 minutes!

Product availability and suggested substitutions

I love frozen peas flavour and don’t use the fresh ones. I know that sounds a little odd, but it’s just a matter of personal preference.

So if you want you can use the fresh ones, what’s for sure I won’t open a can of green peas…ever! I dislike canned vegetables, because of the taste and the amount of sugar that’s often added to canned food.

Basically, feta cheese is what gives that salty and cheesy flavour to the green pea soup.

Otherwise, it’s fine swapping it with grated tofu or a spoonful of nutritional yeast.
This way you have a vegan-friendly version.

To prepare this recipe you’ll need

  • immersion blender
  • strainer

Ingredients

Ingredients

150 g Green peas – frozen
60 g Low-fat Feta cheese – grated
1 tbsp Extra virgin olive oil
1 tsp Linseed seeds / flaxseed
Pinch of pepper
Dash of nutmeg

How to make Green pea soup with feta cheese

Boil the green peas for 10 minutes drain, but save a cup of water and blend them until completely smooth.

Add the nutmeg powder.

For a very silky and lumps free soup use a strainer and filter it out.

Grate the feta cheese and put it on top.

Season the soup with extra virgin olive oil and sprinkle it with linseed.

That’s all.
Plain and simple.

Note:

Usually Feta is a salty cheese that’s why I don’t add any dash or pinch of salt.

I may suggest to taste your feta cheese at the very start of the process and make your own adjustments, if need be.

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style=”display:none”>green peas feta cheese soup

green peas soup with feta cheese

Green pea and feta cheese soup | Fitness Food
 
Prep time
Cook time
Total time
 
Author:
Recipe type: soup
Cuisine: Fitness food, Green pea soup, healthy soup
Serves: 1
Ingredients
  • 150 g Green peas - frozen
  • 60 g Low-fat Feta cheese - grated
  • 1 tbsp Extra virgin olive oil
  • 1 tsp Linseed seeds / flaxseed
  • Pinch of pepper
  • Dash of nutmeg
Instructions
  1. Boil the green peas for 10 minutes drain, but save a cup of water and blend them until completely smooth.
  2. Add the nutmeg powder.
  3. For a very silky and lumps free soup use a strainer and filter it out.
  4. Grate the feta cheese and put it on top.
  5. Season the soup with extra virgin olive oil, nutmeg and sprinkle it with linseed.
  6. That's all.
  7. Plain and simple.
 

Enjoy and have a great day,


Lety

When you make one of my recipes, take a picture, tag me on instagram@lemabor, I’ll be very glad to see your creations !

Let’s be friend on Pinterest.

YOU MAY ALSO LIKE:

Don’t forget to share the love ❤


Note: * and ** read the disclaimer in menu bar.
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1924
Homemade lemon crackers https://lemabor.com/en/2018/11/09/homemade-lemon-crackers/ Fri, 09 Nov 2018 20:04:38 +0000 http://lemabor.com/?p=1726 Are you as fed up as I am with traditional corn or rice cakes? You can easily swap them with these round homemade lemon crackers. They are | High-Carb | Low-Fat | C65-P10-F25 | Low-Cost | and really crunchy. Homemade lemon crackers … Continued

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Are you as fed up as I am with traditional corn or rice cakes? You can easily swap them with these round homemade lemon crackers.

They are | High-Carb | Low-Fat | C65-P10-F25 | Low-Cost | and really crunchy.

homemade lemon crackers

homemade lemon crackers

Homemade lemon crackers

I love mixing flavours, flours, spices and herbs. I have a lot of fun studying, combining and trying to reach new solutions and alternatives to satisfy required macros and most of all the taste-buds.

It’s pretty simple to do, there is just a tipping point when it comes to spreading out the dough, if it’s too thin it burns, but if it’s too thick it becomes soggy.

When I made the very first batch of these crackers something went wrong, I overcooked them and they turned into a hockey puck.

I found this double layer trick that’s a time saver, the rolling-pin doesn’t stick and the dough can be flattened evenly on the tray.
I use this easy procedure in a plethora of recipes (i.e. 3 flours chips, speck flatbread, chicken pizza…).


Other flatbread recipes available:

3 flour chips

crispy potato flatbread speck green olives


As usual, there’s nothing hard about it, it is all about manual skill, nothing more.
I think they’re perfect with ham, cheese and veggies and I love to stuff them.

homemade lemon crackers

Let’s come to the macros *

The nutrition facts label is at the bottom of the post.

Kcal: 45 per cracker
Number of serving: 10 crackers
Number of ingredients:9
Carbs 65% Proteins 10% Fats 25%

How much does this recipe cost **?

To make these home made crackers I spent a total of €0.65 and €0.06 each. Cheap far beyond my expectations and put together in 20 minutes!

When is this recipe great for?

Homemade lemon crackers 5rsz

I eat them as a mid-afternoon snack or pre-workout meal, just a couple of hours before I hit the gym along with ham or cheese… so delicious. They’re crumbly, crunchy…you can’t have only one!.

These crackers are rich in carbohydrates and have some good fats coming from the ground flaxseed.
I love them slathered with PB or jam.

It’s an eclectic snack and I really like it, I hope you do too.

How to store these crackers

They can be stored in an airtight container or a cookie jar for a couple of days.

Despite that, I eat all of them straight throughout the very first day.

When I have these round crunchy things handy I can’t just let them sit in the pantry.

To prepare this recipe you’ll need

  • Blender
  • baking paper
  • baking tray
  • 1 mixing bowl
  • rolling-pin
  • grinder
  • dough ring cutter

Ingredients

Ingredients

15 g Ground flaxseed
100 ml Filtered water
50 g Oat Flour
25 g Buckwheat Flour
25 g Polenta
1 pinch Salt
1 pinch Pepper
¼ tsp Baking Powder
1 tbsp Lemon zest finely grated (Organic Lemon with edible peel)

Suggested substitutions

A couple of suggestion in case you find something hard to buy at the shop:

  1. Polenta is a sort of cornmeal, even if it’s not the same as I said a couple of posts back: polenta and ground chicken bowls.
    So if you have any problem finding polenta you can sub it with cornmeal, it should be fine as well.
  2. If you haven’t got all the flours available, it works well to increase the amount of what you do have.
    I mean, if you run out of cornmeal double the buckwheat flour dose instead.

Directions

In a grinder or a pestle grind the flaxseed put it in a bowl, add 70 ml of water and let it jellify for 10 minutes.

Meanwhile, in another mixing bowl sift the flours together along with salt and baking powder.

Pour the flaxseed mix in the bowl with the flours, add the zest and stir it till well combined with another 30 ml of water.

The dough should be smooth but sticky to touch.

Spread it out on the tray lined with the baking paper helping yourself with the other baking paper sheet placed on top of the dough.

Squeeze and spread it out from the centre to the edge of the tray using a rolling-pin. The dough should be 1 to 2 mm thick.

With a dough ring cutter cut off 10 discs, or any other shape you prefer.
Riddle the surface with holes using the prongs of a fork.

Bake at 180°C for 10 minutes then flip them and let cook for another 10 checking while cooking.

Let it cool on a cookie rack, that’s it!homamade lemon crackers method

Pin it for later

homemade lemon crackers

Homemade lemon crackers 4 rsz
Homemade lemon crackers
 
Cook time
Total time
 
Author:
Recipe type: crackers
Serves: 10 crackers
Ingredients
  • 15 g Ground flaxseed
  • 100 ml Filtered water
  • 50 g Oat Flour
  • 25 g Buckwheat flour
  • 25 g Polenta
  • 1 pinch Salt
  • 1 pinch Pepper
  • ¼ tsp Baking Powder
  • 1 tbsp Lemon zest finely grated-organic with edible peel
Instructions
  1. In a grinder or a pestle grind the flaxseed put it in a bowl, add 70 ml of water and let it jellify for 10 minutes.
  2. Meanwhile, In another mixing bowl sift the flours together along with salt and baking powder.
  3. Pour the flaxseed mix in the bowl with the flours, add the zest and stir it till well combined adding more 30 ml of water.
  4. The dough should be smooth but sticky to touch.
  5. Spread it out on the tray lined with the baking paper helping yourself with the other baking paper sheet placed on top of the dough.
  6. Squeeze and spread it out from the center to the edge of the tray using a rolling pin. The dough should be 1 to 2 mm high.
  7. With a dough ring cutter cut off 10 discs, or any other shape you prefer..
  8. riddle the surface with holes using prongs of a fork.
  9. Bake at 180°C for 10 minutes then flip them and let cook for another 10 checking while cooking..
  10. Let it cool on a cookie rack, that's it!
homemade crackers

Enjoy and have a great day,


Lety

When you make one of my recipes, take a picture, tag me on instagram@lemabor, I’ll be very glad to see your creations !

Let’s be friend on Pinterest.

You may also like:

Don’t forget to share the love ❤


Note: * and ** read the disclaimer in menu bar.
Go to top

 


 

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1726
Protein powder ricotta cheesecake https://lemabor.com/en/2018/10/31/protein-powder-ricotta-cheesecake/ Wed, 31 Oct 2018 21:42:46 +0000 http://lemabor.com/?p=1624 When you come back from the gym, after having smashed every single rep, feeling super hungry and craving something sweet, what’s better than a little jar of no bake protein powder ricotta cheesecake. It’s a Low-Carb | High-Pro | High-Fat | C25-P25-F50 … Continued

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When you come back from the gym, after having smashed every single rep, feeling super hungry and craving something sweet, what’s better than a little jar of no bake protein powder ricotta cheesecake.

It’s a Low-Carb | High-Pro | High-Fat | C25-P25-F50 | LOW-COST| delicious post-workout meal.


cheesecake protein poder no bake

No bake protein powder cheesecake in a jar

Mmmm… cheesecake… one of my favourite desserts, one I simply cannot resist. If they are no bake cheesecakes it’s a win win.

So why not make a fitness-friendly and equally delicious version of it?
With small arrangements and substitutions any dish can be recreated in a fitness friendly way, without skipping on the taste of course…and this is the case!

It could yield 1 big jar or 2 little ones and I won’t lie, sometimes I go for 2 in a row… oops it’s just gluttony!
In this version I used vanilla casein protein powder, but I think it should be fine with any other flavours as well, such as strawberry, chocolate etc… which I haven’t tested yet, probably sooner or later I will.

I made a mess at the first attempt.

That’s because I added egg whites, whey proteins and microwaved the mix. The cheesecake got chewy and soggy. Yuck!!

This time I  skipped eggs and didn’t microwaved anything and used casein protein powder instead of whey protein powder.

It gives that fluffiness we all are looking for and the texture is great.

It’s done in a blink… it’s literally a piece of cake… Cheesecake!

I love eating this sweetness out of a jar, it’s fun, and the outcome it’s great.

When to make this recipe?

Any time is a great opportunity to have this super easy cheesecake made with protein powder and ricotta cheese.

When you come back from the gym, after having smashed every single rep, feeling super hungry and craving something sweet, what’s better than this for a great post-workout meal.

During low carb days I tend to save some of the daily macros for a cheesecake like this.

The post-workout treat  you couldn’t have enough of.

Let’s come to the macros *

The nutrition facts label is at the bottom of the post.

Kcal: 353 per serving
Number of serving: 1 big jar or 2 small
Number of ingredients: 7
Carbs %25 Proteins 25% Fats 50%

How much does this recipe cost **?

Well, as always it depends on a lot of things, but as a general rule to make this dish, I spent a total of € 1.90 per portion.

What’s the difference between this recipe and the original one?

The real cheesecake, like the NY one, requires many more ingredients, it’s high in fats and carbs. Proteins are low and it could cost up to €7. Yes, I paid 7 f@°#ing euros for a cheesecake slice here in Milan. That’s annoying!!!

So made it myself, it’s the better choice indeed.

Product availability and suggested substitutions

Everything is easily found at the grocery stores, even the PP are on their shelves nowadays. As previously said, use casein protein powder and don’t use greek yoghurt instead of ricotta…it’s another “bad taste outcome” I made.

Greek yoghurt gives a sour and very strange aftertaste, it’s not that bad, but I prefer less adventurous flavours.

If I were to sub something else in this recipe I go this way:

  1. maple syrup for honey could be great;
  2. any other nut of choice for almonds.

 

To prepare this recipe you’ll need

  • 2 mixing bowls
  • blender
  • whisk (the electric one is perfect)
  • jar or whatever you prefer

Ingredients

 

Ingredients

For the cream:
100 ml Skimmed Milk
50 g Ricotta cheese
15 g Casein Protein powder (use your flavour of choice, I love vanilla and chocolate flavours! )
For the base:
10 g / 1 tbsp Honey
1 pc Wasa bread (15g)
10g  Almonds
10 g/ 1 tbsp melted coconut oil

 

Directions

Blend the wasa and almonds together and stir the grated mix with melted coconut oil and honey.

In a jar (mine is 7 cm in diameter and 10 cm high) put the mixture on the bottom and press it with a spoon trying to level it down evenly, as you see below I use a little coffee tamper. It works great.cheesecake base
Set in the fridge for 10 minutes to make it firm.

Whip milk, ricotta cheese and protein powder till you get a smooth and firm consistence.

Take the jar out of the fridge and fill it up.

Set in the fridge for 1 hour.

That’s it!

 

cheesecake protein powder

cheesecake protein powder

 

Protein powder ricotta cheesecake
 
Prep time
Total time
 
Author:
Recipe type: cheesecake, dessert
Cuisine: usa
Serves: 1
Ingredients
  • 100 ml Skimmed Milk
  • 50 g Ricotta cheese
  • 15 g Casein Protein powder (use your flavour of choice, I love vanilla and chocolate flavours! )
  • 10 g / 1 tbsp Honey
  • 1 pc Wasa bread (15g)
  • 10g  Almonds
  • 10 g/ 1 tbsp melted coconut oil
Instructions
  1. Directions
  2. Blend the wasa and almonds together and stir the grated mix with melted coconut oil and honey.
  3. In a jar (mine is diameter 7 cm; high 10cm ) put the mixture on the bottom and press it with a spoon trying to level it down evenly.
  4. Set in the fridge for 10 minutes to make it firm.
  5. Whip milk, ricotta cheese and protein powder till you get a smooth and firm consistence.
  6. Take the jar out of the fridge and fill it up.
  7. Set in the fridge for 1 hour.

Enjoy and have a great day,

 


Lety

When you make one of my recipes, take a picture, tag me on instagram @lemabor , I’ll be very glad to see your creations !

Let’s be friend on pinterest.

You may also like:

Don’t forget to share the love ❤


Note: * and ** read the disclaimer in menu bar.
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]]>
1624
Pulled chicken with zucchini soup | Fitness food https://lemabor.com/en/2018/10/15/pulled-chicken-with-zucchini-soup/ Mon, 15 Oct 2018 17:37:17 +0000 http://lemabor.com/?p=1540 This healthy and low-cost recipe of the day is a true burst of flavour. It will tickle your taste-buds, I promise. It’s a low-carb, high protein, pulled chicken with zucchini soup...ooops, I almost forgot…it’s ready in less than 30 minutes. … Continued

The post Pulled chicken with zucchini soup | Fitness food appeared first on Lemabor's fit cuisine.

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This healthy and low-cost recipe of the day is a true burst of flavour.
It will tickle your taste-buds, I promise. It’s a low-carb, high protein, pulled chicken with zucchini soup...ooops, I almost forgot…it’s ready in less than 30 minutes.

Pulled chicken with zucchini soup

Pulled chicken with zucchini soup

Technically I’d better call it shredded roast chicken because it’s both shredded and roasted.
I’ve just discovered that shred and pull are the same things, yes but.
There’s always a “yes, I Know, but…”.

It looks like that pulled refers to something pulled apart off the bone typical of dark and tender meat, even chicken drumsticks.
Otherwise shredded refers to leaner meat such as chicken breasts, that are harder to separate.
So you shred chicken white meat and pull, for instance, pork meat. That’s it!
Even though it’s the same thing in the end.

It seems like there is a super easy way to shred chicken and meat in general.
I discovered it a while back and since then I’ve always made it this super easy way.

I’m talking about a kitchen appliance we all probably have on a shelf somewhere. The underrated but always useful stand mixer.

This may sound like a fun way to use this tool, but it’s a time saver, neat and perfect aid to have the job done in no time. No mess in the kitchen means less stress later.
When I come back from the gym, after a long and exhausting session I’ve neither the time nor the inclination to cook for hours. No thanks.

So, if I have some leftover cooked chicken in the fridge I shred it, meanwhile microwaving the zucchini in the MW steamer container.
If I haven’t it ready to use I boil some chicken breast and then pull it apart with the stand mixer.
It’s just a matter of time…that’s only a 15 minute difference.

Let’s come to the macros *

The nutrition facts label is at the bottom of the post.

Kcal: 472 per serving
Number of serving: 1
Number of ingredients: 11
Carbs 20% Proteins 40% Fats 40%

How much did I spend **?

To make this dish, I spent a total of €2.86per single portion. Cheap, as always, and put together in less than 30 minutes!

When do I make this recipe?

This 20|40|40 recipe is one of my favourite dinners throughout the year, no matter what phase I’m in…during cutting season it’s ok as it is, on bulking I just pair it with a bowl of rice or potatoes.

Lately, I’ve making pulled chicken once a week especially when I have a high protein meal set up for the day.
Nevertheless, I am not complaining.

Product availability and suggested substitutions

If you want it higher in carbs I may suggest boiling some potatoes (the amount could be 1 to 2 potatoes but it’s your choice!) and blend them with the zucchini…it’s delicious, fluffy and tasty.

I find zucchini all year round, but they are a typical spring/summer vegetable.
Here in Italy, we have a lot of variety, they come in funny shapes and different taste. I love the round ones…stuffed they are a classic.

This recipe any kind is good. Don’t pay a fortune for something that has to be mashed or blended. Zucchini, just zucchini.
If you want you can shred the chicken using two forks in the traditional way.

To prepare this recipe you’ll need

  • Stand mixer with the stand mixer dough hook
  • No stick pan
  • Blender

Ingredients

Ingredients

200 g / 1 chicken breast
1 medium size zucchini
1 tbsp Worcester sauce
1 tsp paprika
1/4 tsp salt
1/2 tsp powdered ginger
dash pepper
1 tsp onion flakes or powder
2 tbsp / 20 g rice flour
1 tbsp olive oil
1 ladle water or chicken stock/broth

Directions

Do you have some leftover cooked chicken breasts?

Yes, I do ➡ rinse and trim the zucchini and put them in a steamer. I use the MW steamer container, it’s neat and quick.

No, I don’t ➡ bring some water to boil and cook the chicken breasts along with the zucchini for 15 minutes till they’re done.

Blend the zucchini with a pinch of salt and pinch of paprika and set aside.

In the stand mixer put the chicken breast and turn on the appliance
on Low velocity, I use 1 or 2 . That’s because you want it shredded, not mashed 🙂 .
Let it go until it riches the right “shrededness”. It took at least 3-4 minutes, but you decide the proper size of it.

Add all the spices, salt and Worcester sauce.

Grease a non-stick pan with an oiled cloth (I use a paper towel and a hint of olive oil) and heat it. Scrape the shreds off the stand bowl.
Mix for 1 minute and add the rice flour and stir well. Pour in a ladle of water or broth and stir.

Let it sizzle mixing continuously till golden and crisp. Be careful because it burns in a blink. Don’t use a high flame, low it’s better.

Add the olive oil on top of the zucchini soup and that’s it.

Sometimes I eat it separately, but I love to add the chicken

shreds to the soup in a big bowl.

It gives that crunchiness I was looking for.

chicken shredded in the stand
chicken in the pan

 

Pulled chicken with zucchini soup

Pulled chicken with zucchini soup
Pulled chicken with zucchini soup | Super easy Fitness food
 
Prep time
Cook time
Total time
 
Author:
Recipe type: main course, 20|40|40
Serves: 1
Ingredients
  • 200 g chicken breast
  • 1 medium size zucchini
  • 1 tbsp Worcester sauce
  • 1 tsp paprika
  • ¼ tsp salt
  • ½ tsp powdered ginger
  • dash of pepper
  • 1 tsp onion flakes
  • 2 tbsp / 20 g rice flour1 tbsp olive oil
  • 1 ladle of water or chicken stock/broth
Instructions
  1. Do you have some leftover cooked chicken breasts?
  2. Yes, I do: rinse and trim the zucchini and put them in a steamer. use the MW steamer container, it's neat and quick.
  3. No, I don't: bring some water to boil and cook the chicken breasts along with the zucchini for 15 minutes till they're done.
  4. Blend the zucchini with a pinch of salt and paprika and set aside.
  5. In the stand mixer put the chicken breast and turn on the appliance
  6. on Low velocity, I use 1 or 2 . That's because you want it shredded, not mashed :).
  7. Let it go until it riches the right "shrededness". It took at least 4 minutes, but you decide the proper size of it.
  8. Add all the spices, salt and Worcester sauce.
  9. Grease a non-stick pan with an oiled cloth (I use a paper towel and a hint of olive oil) and heat it. Scrape the shreds off the stand bowl.
  10. Mix for 1 minute and add the rice flour and stir well. Pour in a ladle of water or broth and stir.
  11. Let it sizzle mixing continuously till golden and crisp.Be careful because it burns in a blink. Don't use a high flame, low it's better.
  12. Add the olive oil on top of the zucchini soup and that's it.
  13. Sometimes I eat it separately, but I love to add the chicken
  14. shreds to the soup in a big bowl.

Pin it for later
pulled chicken with zucchini soup

Enjoy and have a great day,


Lety

When you make one of my recipes, take a picture, tag me on instagram @lemabor , I’ll be very glad to see your creations !

Let’s be friend on pinterest.

You may also like:

Share the love ❤


Note: * and ** read the disclaimer in menu bar. Go to top


The post Pulled chicken with zucchini soup | Fitness food appeared first on Lemabor's fit cuisine.

]]>
1540
Chicken stir-fry with noodles and vegetables https://lemabor.com/en/2018/10/05/chicken-stir-fry-with-noodles-eggs-and-vegetables-in-a-wok/ Fri, 05 Oct 2018 19:39:55 +0000 http://lemabor.com/?p=1477 Easy and tasty Chicken stir-fry with noodles and vegetables. It’s a Low-Cost, 40|30|30, one-pot recipe that can be done in 30 minutes. Chicken stir-fry with noodles, eggs and vegetables I used to make this recipe whenever I needed an effortless … Continued

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Easy and tasty Chicken stir-fry with noodles and vegetables.
It’s a Low-Cost, 40|30|30, one-pot recipe that can be done in 30 minutes.


stir fry noodles

Chicken stir-fry with noodles, eggs and vegetables

I used to make this recipe whenever I needed an effortless but delicious comfort food. First of all it’s a one pot meal, which means a great time saver. When talking about food and meal prep, in general, tossing everything together and waiting till done… is the best.

It goes without saying that not having thousands of pots swirling all over the kitchen is even better.

Here in Milan we’ve got some bad weather coming in, it’s getting colder each passing day and having more structured and high calorie meals is absolutely essential.

This wok is a staple among my favourite tools.
Prepping meals in it is a snap and it doesn’t burn everything up as the usual pans used to …but you have to supervise it constantly.

When do I make this Chicken stir-fry with noodles and vegetables?

I’ve just started my new muscle building phase so carbs and calories are consistently getting higher and higher.
I dislike this phase, because it ain’t that easy increasing my total daily uptake. Especially during the very first weeks, it’s tough but going slowly it can be done properly.

My one-pot recipes come in handy especially when I train in the afternoon, craving an after workout super nourishing supper. This is one of those.
I make this chicken stir-fry recipe in the wok for 2 huge servings, but I might say it could feed 3 people easily.

Let’s come to the macros *

The nutrition facts label is at the bottom of the post.

Kcal:613 per serving
Number of serving: 2
Number of ingredients: 14
Carbs 40% Proteins 30% Fats 30%

How much did I spend**

To make this dish, I spent a total of €8.24 and €4.12 per portion.

To prepare this recipe you’ll need

  • Wok
  • mixing bowl

This Chicken stir-fry with noodles and vegetables is made with:

Olive oil: usually I use extra vergin olive oil. As I often mentioned the Ligurian one is my favourite.
Zucchini and carrots: I buy loose fruit and vegetables every chance I get. Otherwise I get frozen veggies. Lately I see everything wrapped, even one single piece. It’s annoying.
Green beans and Green peas: both frozen.The fresh ones cost less but I prefer the taste of the frozen ones.
Tomato sauce: It’s a fresh smooth passata. If I’ve got time I make it from scratch. It’s easy and healthier.
Chicken breasts: from free range the better. Turkey meat is a good substitute.
Chinese vermicelli: for this recipe I used the mung beans vermicelli, but every kind of noodles is fine. I mean soba noodles, rice etc…choose what you like the most.
Worcester sauce: I love this fermented sauce, it tastes great on everything.
Whole eggs: or pasteurised egg whites if you want to lower fats a bit. But you Know… whole eggs give that something extra.
Ground ginger: I prefer the ground powdered ginger.
Pistachio grain: Iranian pistachios are the best, they are the leading producers as well as U.S.A. (I didn’t Know that!).
Salt and Pepper: a generous dash of both.

Product availability and suggested substitutions

Everything is quite easy to find in shops, grocery stores and supermarkets, but if something should be hard to find, here I suggest some swaps:

  1. Soba noodles, rice noodles, soya noodles for Vermicelli.
  2. Pasteurised egg whites, same dose for whole eggs.
  3. I guess any other nuts of choice pistachio substitutes (never tasted before!).
  4. Turkey for chicken breasts.
Chicken stir-fry with noodles and vegetables

Chicken stir-fry with noodles and vegetables

Chicken stir-fry with noodles, vegetables and eggs in a wok
 
Prep time
Cook time
Total time
 
Author:
Recipe type: main course
Cuisine: asian
Serves: 2
Ingredients
  • 1 tbsp olive oil
  • 150 g Zucchini
  • 100 g Green beans
  • 100 g Green peas
  • 100 g Carrots, Chopped
  • 100 g Tomato sauce
  • 300 g Chicken breasts
  • 100 g chinese vermicelli
  • 1 tsp Worcester sauce
  • 2 Whole eggs
  • dash of ground ginger
  • 15 g Pistachio grain optional
  • pinch of pepper
  • 1 tsp of salt
Instructions
  1. Pour 1 tbsp of olive oil in the wok and cook all the veggies for 10 minutes then set aside in a bowl.
  2. Mix together the diced chicken breasts, eggs, salt, pepper, ginger and Worcester sauce.
  3. Put the mixture in the wok and cook for 10 minutes until the chicken is cooked through.
  4. Add the previously cooked veggies and pour in the tomato sauce. Let them cook for 10 minutes.
  5. Meanwhile cook vermicelli following the box instructions (mine required just few minutes).
  6. Put the vermicelli in the wok and stir well.
  7. Add pistachio grain and that's all!

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chicken stir fry wok

Enjoy and have a great day,


Lety

When you make one of my recipes, take a picture, tag me on instagram @lemabor , I’ll be very glad to see your creations !

Let’s be friend on pinterest.

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Potato wrapped cod https://lemabor.com/en/2018/09/25/potato-wrapped-cod/ Mon, 24 Sep 2018 22:51:17 +0000 http://lemabor.com/?p=1359 Summer for me means eating fish with a flute of white wine. Due to my undying love for potatoes, here is a new experiment: fish with potato crust or potato wrapped cod as I like to call them. Potato wrapped … Continued

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Summer for me means eating fish with a flute of white wine.
Due to my undying love for potatoes, here is a new experiment: fish with potato crust or potato wrapped cod as I like to call them.


fish with potato crust | Potato wrapped cod | fitness food

Potato wrapped cod

It’s s not the usual potato dish, but a revisitation of the famous frozen breaded cod sticks, or fish fingers, oooh yes, the yummy stuff we used to eat when we were kids.

The only thing left in common with fish fingers is the cod, but that’s where the idea came from.

How can you cook fish sticks differently?
Plain and simple, just buy the cod fillets, boil 3 potatoes and put the pieces together… a kind of puzzle. I know…I know… I hear you “Ooooh where’s the innovation here?!?” … trust me,I’ll get there.

Fried fish is not my cup of tea, I find it hard to digest. That, and I’m a hardened oven user.

It’s a low-fat meal, because cod is not a fat fish.
I didn’t add fats while cooking it, but if required, you might fix it seasoning a salad or veggies side dish with a generous spoonful of olive oil.

Everyone should customise according to their own macros.

I tried to make this potato wrapped cod loads of times. Testing dose adjustments and new items each time.
But as often is the case adding ingredients is not always the better idea.

After several attempts trying to make things “interesting”, I retraced my steps and went back to the first draft which it’s the simplest and the best.

I love to make fish and potatoes because it’s so satisfying, potatoes are amazing hunger stoppers.
I often make this recipe during the progressive caloric reduction phase that starts around April.
If I train in the morning I like to make it for lunch. I often prepare it the night before and I cook it the next day.

Let’s see the recipe macros*

The nutrition facts label is at the bottom of the post.

Kcal: 426 per portion
N° portion: 2
Number of ingredients: 7
Carbs 55% Proteins 40% Fats 5%

How much did I spend **?

To make this recipe I spent a total of €4.78 and a portion €2.39 and it takes 35 minutes to do.

Product availability and suggested substitutions

Fish and potatoes can be easily found at every grocery store. I bought Alaskan cod. It’s not exactly a 0Km purchase, but cod is an Atlantic fish, the Mediterranean is not its range. If you want you can use hake fillets, the meat is very similar and it’s an abundant Mediterranean fish… it is more km friendly (if you live in South Europe)… more or less.

I used the white potatoes, I prefer the older ones because they are a bit more floury, but anything goes. I live in the land of potatoes, so I have a lot of choice.

But what about sweet potatoes or yams? Are they fine? It’s a so so.
I mean, I wasn’t satisfied with the texture and the flavour doesn’t match the fish well.
If you want to read more info on the differences between potato varieties, I put a link with an infographic explanation in this sweet potato bars recipe.

How do I store potato wrapped fish

I don’t store them because I eat them immediately.
I usually prepare them the night before and put them in the oven the next day.
First things first though, the fish is thawed and must not be refrozen. Second it gets soggy, so not good.
Eating them hot, freshly baked and dipped in bbq sauce is a pleasure to be enjoyed at the moment.

Tips

As I mentioned, I did several tests.
The worst was when I tried seasoning the potato mash with spices and parsley, don’t try that, it tasted like mouthfuls of parsley!

Then came the great idea to jazz it up with hot chilli pepper. I almost wiped all my taste buds out.
Let’s just put a bit of paprika, that is enough.

Another moment of jubilation, the worst fish purchase ever. An unknown brand cod. Shame on my deep pockets and short arms.

Yam? I’ve already told you the story … epic fail there too.

Rice flour instead of corn, never again.

Well I’ve got the final version.

I leave you to the ingredients and the explanation.

To prepare this cod in a potato crust recipe you’ll need

  • Potato masher
  • Baking paper
  • Microwave o steamer otherwise a pot
  • Baking tray
  • Big bowl

Ingredienti

Ingredients

500 g Potato
400 g cod – fresh or thawed out
1/2 tsp Salt
Pinch Powdered pepper
50 g Cornmeal or buckwheat flour
50 ml Pasteurised egg whites
1/2 tsp Paprika powder

Directions

The process for making these fish sticks is very simple.

First, cook the potatoes as you like. You can boil, steam or microwave them.

I use a microwave steamer, it takes 10 to 15 minutes for 3 medium size potatoes. But do as you wish, it’s just important that they are tender and can be crushed with a potato masher.

Once mashed, season with salt and pepper. Try to compact the potatoes squeezing with a fork towards the center of the bowl.
Let it cool completely.

Take the cod fillets, wipe them with a paper towel and wrap them in the potato mash. Do not overdo the coating, try to shape the cylinders by hands.

Roll them in the cornmeal or buckwheat flour according to your previous choice, then dip them in the egg whites and again in the flour rolling them back and forth.fish with potato crust on the tray | fitness food
Line a baking sheet with baking paper and lay the cylinders on top. Sprinkle a dash of powdered paprika on top.

Pop in the oven at 210 C° for 20 minutes.

Potato wrapped cod | fish with potato crust

For the sauce a low calorie BBQ sauce is perfect, but everyone can indulge in a thousand different dips.

 

Potato wrapped cod | in the fitness food style
 
Prep time
Cook time
Total time
 
It's s not the usual potato dish, but a revisitation of the famous frozen breaded cod sticks, oooh yes, the yummy stuff we used to eat when we were kids.
Author:
Recipe type: main course
Cuisine: fitness food
Serves: 2
Ingredients
  • 500 g potatoes
  • 400 g cod - fresh or thawed out
  • ½ tsp of salt
  • pinch of powdered pepper
  • 50 g cornmeal or buckwheat flour
  • 50 ml pasteurised egg whites
  • ½ teaspoon of paprika powder
Instructions
  1. First, cook the potatoes as you like. You can boil, steam or microwave them. I use a microwave steamer, it takes 10 to 15 minutes for 3 medium size potatoes. But do as you wish, it's just important that they are tender and can be crushed with a potato masher.
  2. Once mashed, season with salt and pepper. Try to compact the potatoes squeezing with a spoon shaping a ball towards the center of the bowl.
  3. Let it cool completely.
  4. Take the cod fillets, wipe them with a paper towel and wrap them in the potato mash. Do not overdo the coating, try to shape the cylinders by hands.
  5. Roll them in the cornmeal or buckwheat flour according to your previous choice, then dip them in the egg whites and again in the flour rolling them back and forth.
  6. Line a baking sheet with baking paper and lay the cylinders on top. Sprinkle with paprika.
  7. Pop in the oven at 210 C° for 20 minutes.
  8. For the sauce a low cal BBQ is perfect, but everyone can indulge in a thousand different dips.

Pin it for later

potato-wrapped-codEnjoy and have a great day,


Lety

 

When you make one of my recipes, take a picture, tag me on instagram @lemabor , I’ll be very glad to see your creations !

Let’s be friend on pinterest.

You may also like:

Don’t forget to share the love ❤


Note: * and ** read the disclaimer in menu bar.
Go to top


The post Potato wrapped cod appeared first on Lemabor's fit cuisine.

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