Salmon with Creamy Sauce & Vegetables

Portion: 2
Prep time: 10 min

Cooking time: 20 min
Calories per portion: 395

Ingredients:
350g Salmon
200g Potato
100g Carrot
200g Broccoli
100g Mushroom
80g Cooking Cream (7% Fat)
20g Starch
Salt, Pepper, Paprika to taste
1tsp Homemade Vegetable Paste

This recipe couldn’t be any easier! Steam cook all vegetables for 18 – 25 minutes. Add the salmon in the last 8 minutes, and make sure everything is well cooked before serving. Bear in mind that the recommended steaming time changes according to the size of cut vegetables.

Once the salmon starts to cook, in another pot bring 400g of water to a boil. Dilute the starch and homemade paste in 50g of room temperature and add it to water. Slowly start to add the cream and cook for 3-4 minutes while continuously stirring.

There’s so many ways you can assemble the dish, I find the below visually appealing, Guten!

Salmon with Vegetables

Cabbage Carrot Soup

Portions: 4
Prep time: 12 min

Cooking time: 15 min
Calories per portion: 120

Ingredients:

500g cabbage cut in small pcs
1/2 red capsicum cut in 1cm pcs
1 medium sized onion finely chopped
250g carrots cut in small pcs
80g leek and 1 clove garlic (optional)
2 medium sized tomatoes finely chopped

1/2 liter water
50g soy sauce
Salt & Pepper to taste
1/4 tsp sugar
30g of oil
1 cube of veg flavored bouillon

Ingredients ready to be cooked

Start by heating the oil in a deep pot, then add onion, capsicum, and carrots. Roast for a few minutes then add: Leeks, garlic, cabbage and chopped tomatoes. Give the ingredients a nice stir then add the soy sauce, water, vegetable flavoring cube, salt, pepper, and sugar.
Cover the pot and let cook for 5-8 minutes (depends on the size of veggies)

This super easy soup is not only low on calories, but full of nutrients and can be prepared in under 30 minutes. Extra tip? It is as delicious when frozen for later use – Guten Appetit 🙂

Cabbage & Carrot garnished with Spring Onion

Chicken Mustard Casserole

Portions: 4
Prep time: 7 min

Cooking time: 22 min
Calories per portion: 295

Ingredients:

20g olive oil
15g flour
70g onion chopped in small pcs
120g carrot cut into small cubes
1 garlic clove
1 spoon mustard

200g potato
180g water
1 cube of chicken flavored bouillon
400g chicken breast cut into cubes
50g of cream (7-15% fat)
salt and pepper to taste, thyme optional

In a deep pot, heat oil then add onions, garlic, carrots & potato. Stir for 2 minutes, then add the water, chicken flavored bouillon, salt, pepper (1/4 tsp of thyme optional) and boil for 10 min on low to medium heat. Time to add the chicken pcs, put the lid on and let cook for another 10 min (cooking time depends on the size of cut pcs) In the mean time, mix the flour with cooking cream well and keep aside.
Once the time is over, check that all ingredients are nicely cooked, if so add the cream and flour and cook for another 2 minutes. The soup will start to thicken a bit, and it’s ready to serve – Bon Appetit!

Cauliflower Soup

Portions: 4
Prep time: 15 min

Cooking time: 30 min
Calories per portion: 300

Ingredients:

500g cauliflower cut in florets
1 thinly shipped garlic clove
2 thinly chopped onions
30g olive oil
10g lemon juice
1 cube vegetable stock

100g blanched almonds
300g almond/regular milk
600g water
2 tsp salt
1/2 tsp pepper
1/4 tsp nutmeg

Add a bit of the oil to a pot, roast the almonds until golden then set aside.
To the same pot (saves you the cleaning for now 😉 ) add the remaining olive oil and a minute later introduce the onion and garlic mix. Stir until the color gets golden then add the cauliflower heads and mix for a minute or so. Time to add some flavor: add lemon juice, salt, pepper, nutmeg and the vegetable stock (I use a homemade paste, but that’s for another day) then pour the 600g of water. Let it boil and cook on low-medium heat for about 25 minutes (Actual time depends on the size of the cauliflower heads) with the lid covered.

Now that the cauliflower is cooked (stick a fork in one of the heads, it should be smooth by now) add the milk (Almond or regular, both taste great) and let it boil on low heat for 3 minutes.
Bring the hand blender (something like this Braun https://bit.ly/3c3lfdF) and purée the mix.

Tada, the soup is ready! Serve it hot and decorate it with the roasted almonds 🙂

PS. This soup tastes just as great after a few days in the freezer.

Beetroot and Rucola Salad

Portions: 4
Prep Time: 10 min

Cooking time: –
Calories per portion: 150

Ingredients:

400g pre-boiled beetroot
200g rucola
100g cream cheese
50g walnuts

4 tablespoons walnut oil
1 tsp vinegar
1/2 tsp honey
1 pinch salt and 1 pinch pepper

Cut the beetroot as thin as you can (make sure you are wearing gloves as it stains) then put the slices on the plate to cover it all. Place on top the washed and dried Rucola.
Mix the walnut oil (you can substitute with olive oil) vinegar, honey, salt and pepper and drizzle the dressing on the rucola. Place some cheese around the plate and decorate it all with walnut.
Guten Appetit!