Pumpkin pasta sauce
INGREDIENTS METHOD
Tag: healthy
A three-ingredient carrot spread rich in protein
INGREDIENTS
- 1 carrot
- 250 g of low-fat cottage cheese
- 2 cloves of garlic
METHOD
- Clean the carrot and cut it into smaller pieces.
- In a food processor, blend the carrot with the cottage cheese and peeled garlic cloves until as smooth as possible.
- If needed, you can add salt to taste.
Easy tuscan chicken breasts
INGREDIENTS
- 700 g chicken breasts
- 100 g sun-dried tomatoes
- 100 g baby spinach
- 50 g light cream cheese
- 200 ml water
- 1 onion
- 2 cloves of garlic
- 1 tbsp oil
- 3/4 tsp salt
- Provençal herbs, freshly ground black pepper, ground caraway
METHOD
- Slice the chicken breasts lengthwise in half.
- In a deep skillet (or wok), sauté finely chopped onions in hot oil until translucent.
- Then add the halved chicken breasts and sauté over medium heat for about 3 minutes on each side.
- Next, temporarily remove the chicken breasts from the skillet and place them in a covered container.
- In the skillet, add minced garlic cloves, chopped sun-dried tomatoes, water, cream cheese, and washed spinach.
- Stir and cook the mixture for 3 minutes.
- Then return the chicken to the sauce, cover the skillet, and simmer everything together for 5 minutes.
Fit & Healthy Hokkaido Soup
INGREDIENTS
- 1 Hokkaido squash
- 1 medium potato
- 1 onion
- 1 tablespoon olive oil
- 2 teaspoons apple cider vinegar
- 100 ml white dry wine (muscatel)
- 1 pat of butter
- 1 teaspoon brown sugar (or maple syrup) Less than
- 1/4 nutmeg (or a pinch of ground nutmeg)
- Salt
- Black pepper to taste
- Pumpkin seed
- oil
- pumpkin/sunflower seeds for sprinkling (optional)
METHOD
- First, peel and chop the onion. It doesn’t need to be finely chopped because the soup will be blended at the end. Prepare the washed Hokkaido squash, hollow out the center (flesh and seeds), and slice it into wedges.
- Then chop it, skin included, into cubes. Next, prepare one medium-sized potato, which will help thicken the soup (if you don’t use it, it won’t significantly affect the taste). Chop the potato into cubes.
- In a pot, heat about one tablespoon of olive oil and then sauté the chopped onion until translucent. Add the chopped squash and potato and stir. Let everything sauté for a while. Then add a pat of butter and a deciliter of white wine to the ingredients.
- Once the butter melts, pour in enough water to cover all the ingredients (at least enough to cover them). Add salt and black pepper to taste and a tablespoon of brown sugar. Mix everything well and let it simmer for a while until the mixture starts to boil. Then reduce the heat and let it simmer slowly for about 15 to 20 minutes.
- When the potato and squash are tender, you can grate less than a quarter of a nutmeg into the soup. (You can also use ground nutmeg, about a pinch.) Add two teaspoons of apple cider vinegar, which will enhance the squash’s flavor.
- Mix everything well, let it simmer briefly, and then turn off the heat. Finally, blend the soup, and you can serve it drizzled with a little pumpkin seed oil. It also tastes great with a sprinkle of pumpkin, sunflower, or flax seeds, which are very healthy.
