Tuna and quinoa poke bowl
Ingredients
- Tuna or salmon: if you don't have time to cook it yourself, you have highly recommended canned options (we recommend buying it naturally)
- Quinoa
- Onion
- spinach leaves
- Handle (optional)
- Seasonings you can use: salt, garlic powder, cumin...
Elaboration
- Wash the quinoa previously and boil.
- Cook the tuna or salmon if necessary (grilled, oven, air fryer...) and take the opportunity to fry the onion. In this step you can season to give the fish more flavor.
- Take a bowl and put spinach leaves on the base, add the already cooked quinoa, and the tuna or salmon. If you like the sweet and salty contrast, we recommend adding chopped mango. The mixture is brutal, and this way you have more vitamins and minerals in your preparation. Season to taste and enjoy.
Bolognese pasta
Ingredients
- Textured soybeans
- Onion, zucchini, red pepper
- Natural or jar fried tomato.
- Lentil pasta
- Grated mozzarella
Elaboration
- Soak the amount of textured soy that we are going to use in hot water. Leave it for at least 30 minutes to soften.
- Cut the onion, zucchini or red pepper as small as possible and fry. Bring the lentil pasta to a boil and set aside.
- Drain the textured soybeans well and add to the sauce. Stir well and let cook for a few minutes. Add tomato sauce and let cook. Once ready, stir with the lentil pasta and add mozzarella on top.
Frozen
Now with summer, it is normal to feel less appetite for certain foods, which is why we suggest you make your own homemade ice cream, without sacrificing that they are suitable choices to nourish us correctly. This option is perfect for a snack.
Ingredients
- Protein yogurt or natural skyr.
- Chopped fruit to taste
- Defatted peanut powder
- Chocolate ounces 85%
- Coconut oil (very little amount, it is to melt the ounces)
- Protein scoop (optional)
Elaboration
- Pour into a blender glass the amount of skyr yogurt, the chopped and peeled fruit (reserve a little for decoration), half the amount of peanut powder that we are going to use (reserve the other half) and the protein scoop.
- Blend everything for about 30-45 seconds. Pour into a bowl and place in the freezer for approximately 20 minutes.
- Melt the ounces of chocolate with a little coconut oil, we recommend doing it in the microwave with small touches of heat.
- Take the bowl out of the freezer and pour the melted chocolate over it, which will solidify. Sprinkle the rest of the peanut powder and decorate with the fruit that we had reserved. And to enjoy!
Cold chickpea and prawn salad
This option is very nutritious, easy to digest and you can also include it in your summer dinners. The mixture is delicious.
Ingredients
- Cooked chickpeas (canned options are very good)
- Prawns
- Avocado
- Lime or lemon
- Purple Onion
- Edamames
- Garlic
- Cumin
- Oil
Elaboration
- Sauté a clove of garlic and add the red onion and prawns. Season with cumin, cook for a few minutes and set aside.
- Boil the edamame in a pot.
- You can drain the chickpeas and use them as is, or give them a touch in the air fryer or oven to make them more toasted, it is an optional step.
- In a bowl, mix all the cooked ingredients, add the chopped avocado and season with oil, salt and lemon or lime.
Meatballs in sauce
We will make the meatballs at home, since with this recipe they are super quick to make.
Ingredients
- 500 g minced beef approx.
- 1 egg
- 2 grated zucchini
- Salt and pepper to taste
- Ketchup
- Chilli
- Onion
- Lemon zest
- Cinnamon
- Rice
Elaboration
- In a bowl, mix the meat, egg, grated zucchini, salt and pepper. Form medium-small balls to make them easier to cook. In a frying pan with a little olive oil, fry until the meat is well cooked.
- In another pan, add olive oil, cut onion and chilli. Cook over very low heat. Add the tomato sauce, lemon zest and a touch of cinnamon. Leave on low heat. Once ready, serve the meatballs with the sauce. If you want to accompany them with a garnish, we recommend boiling rice. You will love the mixture.
