Estos bocados de coliflor a la marinera tienen todo lo que necesitas para una cena deliciosa, divertida y nutritiva. Son fáciles de preparar, hechos con ingredientes nutritivos y con un sabor profundo y refrescante a la vez. Me encantan porque se comen de bocado y sirven tanto para una cena completa como de snack o aperitivo.

Si tengo que nombrar otra razón por la que me encanten es porque a mi pareja también le gustan. Y ya es la tercera receta con coliflor que disfruta! ¡Yeeeey!

Su gusto por la coliflor no comenzó hasta bastante después de conocernos. Estrenó su andadura con el falso couscous de coliflor con pollo. Y no es de extrañar, en esta receta la coliflor podríamos decir que se esconde bien detrás del sabor de la soja. Por lo que es un buen comienzo para incorporar esta magnífica verdura a tu alimentación. Era la única forma en que comía coliflor, y claro a los 3 años de comer coliflor cada semana solo de esta forma, pues puede que comience a cansar un poquito…

Aquí fue cuando adapté la hamburguesa de coliflor y quinoa a sabores más neutros, sin especias. Sustituí también el queso por almendra molida (no lo tolera bien) y ¡bingo! Y hace poco tenía yo hechos estos bocados de coliflor para un proyecto en el que ando trabajando, cuando llegó a la cocina y boom se comió uno así sin preguntar y ¡le gustaron!

Ingredientes de los bocados de coliflor

El sabor marinero se lo dan el toque salado de las alcaparras y el limón. Las alcaparras no suelen tener mucho protagonismo en la cocina. Pero si os digo que son uno de los ingredientes clave de muchas recetas ¿me creeríais? Con su toque avinagrado y salado hace despertar el sabor del resto de ingredientes de un plato. Hola sabor umami!! Nutricionalmente no tienen nada que desperdiciar. Son ricas en magnesio, vitamina C, ácido fólico y una buena cantidad también de vitamina E. Aquí en Menorca tenemos el lujo de tener una alcaparra en el jardín, y el año que no se la comen las orugas, ahí que las aprovechamos para hacer nuestras propias alcaparras.

Sobre el resto de ingredientes destacar obviamente la coliflor. Es una de las verduras que más fama ha ganado en los últimos años y para bien. La coliflor ha pasado de ser una verdura bastante odiosa, especialmente por su olor al cocerse. A ser una de las más utilizadas actualmente para hacer todo tipo de comidas, incluso la puedes utilizar en tus batidos para darles cremosidad. Si quieres saber todas las propiedades de la coliflor y todas las formas en que puedes utilizarla solo tienes que ir a este artículo.

En la foto están acompañados con una deliciosa salsa tártara a base de yogur, perejil y alcaparras. Pero también iría genial con una rica salsa romesco fácil de preparar.

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Bocados de coliflor a la marinera

Perfectos bocaditos de coliflor que gustará a todos

Course plato principal, Snack

Keyword alcaparras, coliflor

Servings 2 personas

Ingredients

• 500 gramos coliflor rallada
• 130 gramos calabacín rallado y escurrido
• 3-4 huevos ecológicos o camperos
• 120 gramos almendra molida
• 1 limón ralladura y unas gotas
• 1 puñado grande alcaparras escurrido el líquido
• sal
• pimienta recién molida

Para la salsa tártara

• 1 cucharada alcaparras
• 1 puñado perejil picado
• 250 ml yogur griego o de coco
• 1 limón zumo
• Sal
• Pimienta negra recién molida

Instructions

• Precalienta el horno a 180ºC. Forra una bandeja con papel de horno.
• Mezcla todos los ingredientes en un bol, añadiendo primero 3 huevos. Amasa, si ves que la mezcla no se liga bien y no puedes formar bolas, entonces añade otro huevo.
• Forma bolas o dales forma de croquetas y pongas sobre la bandeja preparada.
• Hornea a 180ºC unos 25-30 minutos, hasta que estén dorado.
• Sirve con una salsa tártara o una salsa romesco y una ensalada.

Para la salsa tártara

• Mezcla yogur griego natural (o de coco) con el zumo de limón, alcaparras picadas, perejil picado, sal y pimienta.

The post Bocados de coliflor a la marinera appeared first on Healthy Forkful.

It may not be snowing in Barcelona, but the fact that on the street there is an average of 8 degrees at night makes me crave delicious warm dishes. The best thing of casseroles is that you can make large batches and eat the leftovers the next day, which are even better, with a settled and deeper flavor.

This stew is made with the basic ingredients of the cold season: pumpkin, kale and beans. Made over low heat in a spicy tomato stew, a fairly simple recipe that is one I tend to go always I feel like something warm and comforting. Cumin, cilantro and paprika were the spices I used, but a good curry would also look great. I used black beans but you could perfectly use white beans, chickpeas or even quinoa.

To make this delicious stew of pumpkin, kale and black beans used a hokkaido pumpkin, is a pumpkin with a wider and rounder shape than the usual buternutt squash, have a reddish skin that softens when cooked, you can even eat it!! It is one of the richest and most delicate pumpkins, if doesn’t have many fibers and has a harder flesh and with a delicious chestnut flavor. And besides, you can eat even raw!

Its orange color indicates that it is rich in beta-carotene, a provitamin that our body can transform into vitamin A. It also contains significant amounts of vitamin B1, B2, B6, C, as well as folic acid, magnesium, iron and phosphorus.

If you make this recipe, let me see it! Tag your photo with @healthyforkful on Instagram.

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Pumpkin, kale and black bean stew

This stew of pumpkin, kale and black beans is delicious, with exquisite and very subtle flavors, perfect for those days that we want something warm and comforting.

Course Main Course

Cuisine Healthy

Servings 2 people

Ingredients

• 1/2 red onion cut in julienne
• 1/2 pumpkin I used hokkaido
• 1 clove garlic
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon coriander seeds
• 1 chilli pepper optional
• ½ teaspoon of paprika
• 200 grams of chopped tomatoes in a tin
• 500 ml vegetable broth or water
• 200 grams of black beans cooked
• 2-3 leaves of kale
• Extra virgin olive oil
• Salt and freshly ground black pepper

Instructions

• Heat a little oil in a pot over medium heat. Add the onion and sauté, stirring occasionally, until the onion is translucent, about 4 minutes.

  Add the pumpkin, a pinch of salt, and stir. Let the pumpkin cook for a few minutes, then add the garlic, cumin, cilantro, paprika and chilli if you want it spicy, leave a couple of minutes for the spices to release their fragrance. Add the tomatoes, broth or water. Cover and simmer until the pumpkin is tender, about 20-30 minutes. Add the black beans and cook for 5 more minutes.

  Add the kale, cover and turn off the heat, with the heat it will be done. Try and adjust the spices if necessary.

Notes

The leftover stew can be frozen or stored in the refrigerator for 3 to 4 days.

The post Pumpkin, Kale and Black Bean Stew appeared first on Healthy Forkful.

Last week we celebrated Thanksgiving, one of my favorite holidays, a party which purpose is to give thanks.

And yes, I know we should not need a specific day to express gratitude, it should be something that we practice everyday, because being grateful brings us many benefits and advantages,

• It makes you happier, because it makes you focus on what you have and not on what you do not have, translating into a state of greater happiness.
• The person who receives the compliment will also be happier.
• Strengthen relationships, by thanking someone, you are seeing the positive side of those people, you are recognizing their merit and their value.
• You develop a tendency to be more positive

And many more that remain in the inkwell.

This year we celebrated Thanksgiving in petit committee, just the two of us, so there has been no roast turkey, we had instead a delicious Coq au Vin made with love, slow cooked until the chicken meat came off the bone, a maximum delight.

Do not be intimidated by the name, coq au vin is just the French words for chicken cooked in wine, a classic dish of French cuisine. As I say, it consists of a chicken stew in a casserole for few hours and I just made it healthier by adding extra vegetable.

As long as you can, use free range chicken, make sure that they have grown naturally, and that they have been fed with organic corn and cereals (without toxins), this will make the meat much more juicy, tender, not to mention that it will provide you much better quality nutrients to your body.

The recipe itself is very easy, simple, tasty … and so good. The secret? A little patience, a lot of time over the heat and a lot of fresh herbs.

How is it prepared? Well, sauté chicken, caramelize the onion and garlic, add the tomato concentrate, rest of the vegetables, the wine, the broth, cover and forget about it;)

Normally I do not usually cook with wine, I always tend to substitute it with broth or even miso paste, but today I wanted something traditional and special, and the wine is the heart of this recipe, it provides flavor and helps the chicken to be tender.

Serve with mashed potatoes or better mashed cauliflower and you will have a delicious dinner that will please everyone. And it is ideal for when we have to cook for a large crowd of people as usually happens on these dates;)

If you do this coq au vin, I’d love to read what do you thing, so please, leave me a comment below. And, of course, if you make this recipe, do not forget to tag me on Instagram too! One of my favorite things is to look at all the photos of the dishes you have prepared!

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Coq au vin | Wine Chicken Casserole

Ideal dish for when we have a large crowd of guests at home. It is simple, it is rich and it will please everyone.

Course Main Course

Cuisine Christmas, Healthy, Thanksgiving

Ingredients

• 1 onion cut in julienne
• 2 cloves of garlic
• 1 tablespoon of tomato concentrate
• 2 carrots peeled and cut into pieces of 5 cm
• 2 free-range chicken thighs
• 200 grams portobello or white mushrooms in quarters
• 250 ml red wine
• 250 ml chicken broth
• 2 bay leaves
• 2 sprigs of fresh thyme
• 2 fresh rosemary sprigs
• salt and black pepper
• mashed potatoes or mashed cauliflower to serve

Instructions

• Put a large skillet on high heat, when hot, seal the chicken thighs until they are well browned. Remove from heat and reserve.

  In the same pan, lower the heat, and add the onion and garlic in the oil that the chicken has released, if you see that it is not enough, add a little more. Let the onion caramelize slowly, about 10 minutes.

  Add the tomato concentrate, take a couple of turns to mix well. Add chicken thighs, carrots and mushrooms.

  Pour the red wine, the chicken stock, the bay leaves, the thyme and the rosemary. Season, cover and cook at low temperature for 2 hours. Take a look every half hour to see that it does not run out of broth and that the boil does not stop. If necessary add more hot chicken broth.

  Once the time has passed, uncover it and turn up the heat, let it boil for 15-20 minutes to reduce the sauce. Remove the bay leaves, rosemary and thyme and discard.

  Serve chicken and sauce over mashed potatoes.

  If you wanted the sauce a little thicker, you could thicken it with a little cornstarch. In a bowl, add a teaspoon of cornstarch and a spoonful of the stew stock, disolve the cornstarch and then add to the stew. Take a couple of turns and let it boil until it thickens. If you wanted it very thick, add more cornstarch, but always keep in mind that when it gets a little cold it will thicken more.

The post Coq au Vin | Wine Chicken Casserole appeared first on Healthy Forkful.

Cuban rice is a typical dish we all had in Spain in our childhood, it consists in white rice with tomato sauce, a fried egg and fried banana. The day your mum promised you would have Cuban rice for lunch, was one of the best days ever, it’s one classic and favourite dish that made us sigh.

Last time I have it, was yeas, many years ago, you know, one of those dishes that get forgoten, probably for it’s simplicity. But a couple of days ago I lived one of those ‘aha!’ moments. I had barley in the fridge, a jar of peeled tomatoes in the cupboard and something did click in my head!! Cuban barley!! why not? So I prepare a delicious and easy tomato sauce with onions and basil, I mixed with cooked barley and a poached egg as the icing on the cake Not bad, don’t you think?

Barley is a wonderful cereal, super healthy, most known because it’s used to make beer, but it’s also used in many countries in soups or other traditional dishes. Here in Spain is not that common, although is the country number 1 producing it. Barley is loaded with vitamins and minerals, specially group B, K, potasium and magnesium. It helps with cholesterol and because is rich in soluble fiber it protects our instestins and helps with costipation. Thanks to its high levels of selenium, it makes your skin shine and elastic and protect us against free radicals.

What are you favourite childhood dish that you are still enjoying? I would love to see your photos if you try this recipe, so please, tag #healthyforkful on Instagram.

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Homemade tomato sauce

Course Main Course

Cuisine Healthy

Ingredients

• 400 g of tomato peeled or chopped in jar
• 1/2 onion
• Fresh basil
• Salt

Instructions

• Put olive oil in a pan over medium heat, add the onion very chopped. With the medium low heat we leave until completely poached.
• Add the chopped tomato, basil and salt, if we want this is the time to raise the fire a little more and so we accelerate the process. Once the tomato liquid has been absorbed, lower the heat, stir and let it do about 20 minutes, until it acquires the desired texture.

Barley with homemade tomato and poached egg

2-4 fresh eggs
a splash of apple cider vinegar or white vinegar
Water

For the poached egg

We put water to boil along with the vinegar and, when it reaches the boiling point, we remove the pan from the fire. We break an egg into a bowl or cup and introduce it into the hot water, allowing it to enter the container slowly. Then we slide the egg into the water and remove the bowl or cup.

Cover the pan and let the egg cook or poach for 3 minutes. After this time the clear will have already set and the yolk will be liquid. It is very important to use fresh eggs because the egg white is more compact and stays together.

We remove the poached egg with the help of a slotted spoon and serve it over the barley with tomato.

For barley with tomato
When the tomato is ready add the cooked barley, give a couple of turns to heat, add a few tablespoons of ground parmesan or nutritional yeast and serve with the poached egg.

The post Cuban Barley, a twist to the classic appeared first on Healthy Forkful.

Last week was one of those that you call intense, studing delayed subjects (had I told you that I am studying Dietetics!?!), Meetings, conferences to prepare, final touches to projects that just came out, … I didn’t have even 5 minutes to prepare my food, thanks to the freezer and batch cooking, I managed to survive in a healthy and nutritious way.

I managed to catch up with all the stuff to do, so last Monday I dedicated and enjoyed my time in the kitchen, not that I did much but what I did came out to deliciously yummy. Spongy muffins that I will share any other day with you, carrot and ginger soup, zucchini and leek soup, white beans with mushrooms and tomatoes and the delight you see in the photo, cauliflower with fennel, hazelnuts and pomegranate with mustard dressing and lemon, a delight of colors for the eyes and flavors for the palate.

And it is easily prepared and you can perfectly enjoy it the next day taking it to work. I love the fusion of mustard, mint and lemon, they give a super fresh and delicious touch. The pomegranate provides excellent color contrast and a little surprise for the palate in every bite. I used green cauliflower, but you could use white cauliflower or even purple. And to make it even more nutritious, we can add quinoa or another cooked cereal we have in the fridge, beluga lentil or white bean will be delicious too.

Cauliflower, as a member of the cruciferous family, is an excellent source of anticancer agents, as well as containing vitamins B6, C, K, fiber, folate and potassium. Its sulfur content makes it ideal to treat inflammatory problems, help digestion and the immune system. If you are one of those who usually suffer flatulence or gas with cauliflower, accompany it with a carminative plant such as fennel, cumin, mustard, caraway, this will help relieve flatulence.

If you try this recipe do not hesitate to share it on Instagram and tag the photo with #healthyforkful, I will love to see your delights!

Delicious food prepared without worries and without stress. Cauliflower and fennel roasted with hazelnuts and mint, delicious and super healthy

Course: main course
Cuisine: Healthy
Servings: 2 people

Ingredients
1 cauliflower cut in flowers
1 laminated fennel
1 handful of toasted and chopped hazelnuts
1 handful of fresh mint leaves
1/2 grenade
Extra virgin olive oil
Salt and pepper
For seasoning
1 teaspoon Dijon mustard or grain
2 tablespoons of extra virgin olive oil
1 tablespoon apple cider vinegar or lemon juice
Salt
freshly ground black pepper
For serving
Cooked quinoa
cooked lentils or white

Instructions
Preheat the oven to 180ºC

In a baking tray lined with partchment paper, spread the cauliflower cut in flowers, the fennel slices and sprinkle with olive oil, salt and pepper. Mix well and bake about 20-30 minutes, turning occasionally, until the cauliflower is a bit toasted and tender.

Meanwhile prepare the dressing by mixing all the ingredients in a jar and stirring to emulsify or if not in a bowl and mix well with a spoon.

When the cauliflower and fennel are ready, add the toasted and chopped hazelnuts, the pomegranate grains, the mint leaves and dress it in abundance with the seasoning.

Mix well to combine the flavors and accompany with cooked quinoa or any other cooked vegetable that you have in the pantry.

The post Cauliflower with fennel, hazelnuts & Pomegranate appeared first on Healthy Forkful.

Beginning of October, beginning of the week and World Vegetarianism day. Today is October 1st and begins a month dedicated to raising awareness of the importance of increasing the consumption of plant-based foods.

Last year we already talked about the subject in two extensive posts, the benefits of eating more vegetables, fruits, legumes or cereals and the key nutrients that you have to keep in mind when you make a transition to a vegetarian diet.

Today I wanted to give you some simple tips, but effective, that will serve for all those who want to eat more foods of plant origin:

1. Eliminate processed foods, especially meat

The first thing you need to do is start limiting your intake of processed foods and meat. This may not be easy since most of these foods have a high content of artificial sugar, fructose syrup, sodium and other chemical additives. Your body may want these things at the beginning, so be careful.

2. Know your plants.

Today there are many vegetables and fruits on the market, but some are more popular than others. Find out about different vegetables and fruits that you may not know much about to expand your horizons. Knowing how to prepare them properly also helps, especially if you thought you did not like a particular vegetable, preparing it in a new way could change your opinion.

3. Start adding more plant foods.

Start incorporating plant foods into your daily meals. You can also start eating fruit as a snack instead of chips and cookies. By gradually adding plant-based foods to your diet, you will get your body and mind accustomed.

4. Start cultivating your own plants

Consider starting a garden. Before planting anything, it would be better to start working the land to help loosen the soil and prepare it for gardening. Once this is done, you can start planting your vegetables and make sure you follow the instructions included in the package. Growing and harvesting your own food makes vegetables more available and you will also know that they are free of chemicals.

And to divulge how delicious are the vegetables, the stews with vegetables or the vegetarian burgers, I can not think of a better way than to make a small compilation of the most visited vegetarian recipes on the blog

The post Vegetarian Month: How to eat more plant-based foods appeared first on Healthy Forkful.

For those days when you are craving Indian food but don’t feel like spending time in the kitchen, this prawn curry with broccoli won’t disappoint you.

When in Sri Lanka I participated in a cooking class, the teacher was an amazing woman, she invited us into her house and showed all her tricks to make the best Indian food, we even made our own coconut cream!!!

The trick is to season properly, herbs and spices will take any dish up to the next level. You could always go for the premixed curry spice, but it’s really worth it to make your own and it will only take you a minute longer, I promise!!

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Speedy Prawn Curry & Broccoli

Super quick and Delicious prawn curry with broccoli. 

Course Main Course

Cuisine Healthy, Indian

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 2 people

Ingredients

• 8-10 large prawns peeled and deveined
• 500 g broccoli cut into florets
• 1 small red pepper cut into medium squares
• 1 small onion cut into medium squares
• 1/2 tsp cumin seeds
• 1/4 tsp ground turmeric
• 1/2 tsp ground ginger
• 1/4 tsp chilli flakes
• 125 ml water
• 60 ml coconut milk
• salt & black pepper

Instructions

• In a large pot heat a bit of oil over medium heat. When hot add the prawns and cook 30-1 minutes per side (for kind of raw in the middle). Remove from the pot and reserve.
• In the same pot add the cumin and saute form 5-7 seconds being very careful not to burn. Add the onions and sauté for 5 minutes until they turn golden brown. Add the red peppers and saute for another 4 minutes, stirring constantly.
• Add the rest of the spices, turmeric, ginger and chilli flakes. Stir to combine and add salt and pepper.
• Add the water and coconut cream. Add the broccoli and cook 4 minutes covered, until it's soft, but stil crunchy. 
• Add the prawns and stir to combine.
• Serve on its own or over brown basmati rice if desired.

The post Speedy Prawn Curry appeared first on Healthy Forkful.

Who’s ready for another simple, delicious recipe?! Please say yes, because this 30-minute Buddha Bowl is calling your name.

It’s vegetable-packed and vibrant colors. This recipe requires just 20 minutes and 10 ingredients (plus toppings) to prepare, making it perfect for lunches throughout the week.

The concept is simple: broccoli, wild rice, roasted tofu and greens, simply seasoned with a delicious soy sauce.

This would make the perfect weeknight meal when you’re craving something healthy yet satisfying. Plus, it’s super comforting.

If you’re into “bowl” meals, also check out my Roasted Pumpkin Za’atar Spinach Barley Bowl, this Sunny Bowl or this other Restorative Salad.

If you try this delicious bowl, let me know! Leave a comment and don’t forget to tag a photo #healthyforkful on Instagram so I can see what you come up with.

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Easy Peasy Buddha Bowl

Course Main Course

Cuisine Healthy

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2 people

Ingredients

• 1 small broccoli
• 200 gr tofu
• 200 gr cooked wild rice
• a big handful greens lamb lettuce, kale, baby spinach
• 60 ml soy sauce
• 3 tablespoons olive oil

Soy Dressing

• 80 ml soy sauce
• 1 teaspoon coconut sugar
• 1 teaspoon fresh ginger minced
• a pinch red chilli flakes

To serve

• Sesame seeds
• pickled ginger
• chopped almonds

Instructions

For the sauce

• Mix all ingredients in a bol and reserve.

For the Buddha Bowl

• Dice the tofu. Heat a pan over medium heat, add a tablespoon of olive oil and add the diced tofu. Let it toast for every side, about 4 minutes in total. Add half of the sauce and cook a couple of minutes longer. Remove the tofu from the pan and set aside. 

  Add the broccoli, cut into florets, add a couple of tablespoons of water and cover. Cook until the water is evaporated and broccoli is tender but crunchy. Remove and reserve.

  In a big bowl, add the cooked wild rice, the greens, roasted tofu, cooked broccoli and serve it with the rest of the sauce. Top with sesame seeds, chopped almonds and pickled ginger.

The post Easy Peasy Buddha Bowl appeared first on Healthy Forkful.

Do you love lasagna but avoid it because it’s rich in simple carbs, you are celiac or because so much cheese make you sick? Don’t go too far, I’ve got the solution for you! A couple of simple twists to the traditional recipe and you will be able to enjoy the most delicious lasagne ever, gluten-free, grain free and vegan!

Sliced aubergine instead of the lasagna pasta sheets, a vegan ragu made with caviar lentils is the main filling and a delicate and smooth cauliflower sauce will be in place of the classic bechamel, all topped with a crunchy “cheesy” topping.

Nutritional Facts

This vegan lasagna is pure goodness. Aubergines or eggplants as they are known in the States or Australia are very high in fibre, folate, manganese and antioxidants, they are also a great source of magnesium which helps with nerve and muscle contraction. Using them instead of the pasta sheets will allow you to reduce considerably the amount of carbs from your plate. Homemade Tomato sauce brings the flavor of summer to your table, so colourful, fresh, healthy and full of antioxidants. Caviar lentils are tiny black and round lentils, also called beluga lentils. Lentils are an excellent way for vegans to incorporate protein into their diet, they are a good source of iron and are low GI.

If is the first time to hear about caviar lentils, give them a try, you will love the, they are also delicious on their own, and work well with things like stew, over soups, and more!

I would love to know what you think about today’s recipe, if you can’t wait to give it a try and to see all your creations, so please, tag #healthyforkful on Instagram so I don’t miss any!!!

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Aubergine Lentil Lasagne

Delicious gluten free, vegan Aubergine Lentil Lasagne

Course Main Course

Cuisine Italian, Vegan

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 2 people

Ingredients

• 1 big aubergine slice into circles
• 1/2 cup caviar lentils
• water
• bay leaf

Tomato Sauce

• 1 kilo ripe plum tomatoes chopped
• 2 shallots finelly chopped
• 1 tablespoon extra virgin olive oil
• pinch sea salt and black pepper
• freshly garden herbs (basil, thyme, parsley...) chopped

Cauliflower Bechamel

• 300 gr cauliflower cut into florets
• 1 teaspoon extra virgin olive oil
• 1 shallot
• 30-50 ml plant base milk
• sea salt

Vegan Parmesan

• 90 gr raw cashews
• 9 gr nutritional yeast
• a pinch sea salt

Instructions

• Start by boiling the caviar lentils. Place the caviar lentil in a pot with water, salt and bay leaf, put over high heat and bring it to boil. Reduce the heat to medium and let it cook until lentils are soft, about 20 minutes. 

  Drain and reserve.
• Meanwhile grill the aubergine. Brush both sides of each slice with olive oil. Place a grill pan over high heat and when hot add the aubergine slices, cook for 3-4 minutes and turn them to the other side. When cook remove and reserve.

Homemade Tomato Sauce

• Sauté shallots in the olive oil over medium heat.
• Add chopped tomatoes, cover with a lid, lower the heat, add herbs, season and let it simmer until tomatoes are soft, about 15 to 20 minutes
• Remove the lid and smash tomatoes with the back of a fork. This is the kind of chunky tomato sauce I love folding on pasta, beans and vegetable dishes.
• For the lasagne you will only need about a cup (250gr) of the tomato sauce. Keep the rest in a glass container in the fridge up to 3-4 days. If you want a thicker sauce let it reduce 10 minutes longer and if you prefer a smoothier sauce just blend it through a strainer or blend with a hand blender.

Cauliflower Sauce

• Place cauliflower in a saucepan of boiling water and cook for 15 minutes until tender. Drain and set aside.
• Sauté shallot in a saucepan with a bit of olive oil until soft, 4 minutes.
• Place cauliflower, onion, milk, salt and pepper in a blender and blend until smooth.

Vegan Parmesan cheese

• Add all ingredients to a food processor and mix until achieve a fine meal texture. You will need about 2 tablespoons for the lasagne. Keep the rest in the fridge for several weeks.

To build the lasagne

• Mix the cooked caviar lentils with a cup of tomato sauce.
• Drizzle with oil the bottom of a baking dish and layer with the grilled aubergine. 

  Spread the tomato lentil sauce and cover with the remained grilled aubergine.

  Spread over the bechamel and sprinkle with the vegan parmesan cheese.
• Grill in the preheated oven for 15-20 minutes until golden.

The post Aubergine Lentil Lasagne | Gluten Free, Vegan and Delicous! appeared first on Healthy Forkful.

St. Patrick’s Day is upon us and like the good Irish I am (not really, but my heart is half Irish :P) I would like we all celebrate this special festivity with a Super Green Pasta Bowl!!

It is healthy, quick and super delicious. I found this spinach pasta type at a supermarket a couple of weeks ago, it has been my first experience with it and I’ve to say it’s quiet good!! I needed to prepare something quick, some garnish that could get ready while the pasta was boiling and I came up with this stunning Green Pasta Bowl! It’s tangy thanks to the lemon oil and sweet for the basil oil I’ve used on it.

And I have to say that probably the secret for its wonderful flavour is the essential oils I’ve used. It has been one of my first experiments cooking with essential oils, as a chef I’ve always used fresh herbs and spices, but when a friend told me about these powerful oils I couldn’t resist! And the truth is that they are really extraordinary!!! Just a drop of the essential oil and all the meal will be heavily and nicely impregnated and covered with its aroma and flavor. They are super powerful so just a drop for a big saucepan of pasta is more than enough.

If you are adventurous and would like to try using them as well, just keep in mind that not all essential oils are created equally. The Young Living is the only brand that I’ve tried, they are pure, 100% essential oil. The process is very meticulous, they oversees every step, from choosing the seeds, to the production and of course the delivery to the final client as well. So I would just recommend you using this brand for your safety.

To recreate this satisfying Green Pasta Bowl you just need chopped fresh spinach, defrosted green peas, a delicious pasta sauce made with parmesan and a drop each of lemon and basil essential oil. I’ve told you it was quick and easy, haven’t I?

Let’s make our day and life a bit greener in honour to the Irish  and for our health too 

Happy St. Paddy’s Week!!

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Super Green Pasta

Delicious and fresh Super Green Pasta, made with just few ingredients you get this amazing meal in less than 30 minutes!

Course Main Course

Cuisine Vegetarian

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2 people

Ingredients

• 200 grams spinach pasta
• 150 grams green peas defrosted
• 3 big handfuls baby spinach roughly chopped
• 75 grams parmesan cheese grated
• 1 drop lemon essential oil Young Living
• 1 drops basil essential oil Young Living
• 45 ml extra virgin olive oil
• salt
• black pepper freshly cracked

Instructions

• Boil the pasta in a large pot with boiling water following packet instructions.
• Meanwhile, place in a bowl chopped spinach, green peas, parmesan, essential oils, olive oil, salt and pepper and mix well so all the ingredients get well impregnated with the flavors and aromas.
• When the pasta is ready, add to the bowl with the spinach and mix to combine.
• Divide between two plates and serve with more parmesan and lemon zest.

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