RICE ROLLS

INGREDIENTS

4 servings:

• Cooked rice
• Capers
• Smoked salmon
• Ham
• Hard-boiled egg
• Ground pepper
• Turkey
• Cheese slices
• Cling film to assemble the roll

PREPARATION

Very easy to prepare and delicious.

You’ll need cling film to help you roll the rice. Place a layer of cooked white rice over which you’ll want to put any filling you want, for example, a slice of smoked salmon with capers, ham with chopped hard-boiled egg, turkey cold meat with a slice of cheese, etc.

Then, cover with a second layer of white rice and, with the aid of the cling film, make a roll, making sure to tighten it so that the rice doesn’t crumble.

Leave in the fridge overnight and, in then slice it to get low-calorie and extremely appetising rice rolls.

MUSHROOM AND SHRIMP BROCHETTE

INGREDIENTS

4 servings:

• 8 medium-size mushrooms
• 16 large shrimp, peeled and raw
• 1 leek
• 1 splash of wine
• Salt, pepper and parsley
• Extra virgin olive oil

PREPARATION

In a pan with a little hot oil, poach the minced leek with a little salt for 5-6 minutes.

Clean the mushrooms, cut the stem, and make a hole as if they were hats, with a puncher or garnishing spoon. Reserve the hats and mince the rest of the mushroom, adding to the pan with the leek. Sauté for 5 minutes, add salt and pepper and a splash of wine, then let it evaporate and reduce.

Fill the reserved mushroom hats with this mixture. Place in a baking tray with a drizzle of oil and bake for 10 minutes at 180º.

Meanwhile, sauté the peeled shrimp. Assemble the mushroom brochette placing a shrimp over it, then skewer another mushroom and again, another shrimp.

Pour some of the juices from the cooking process and sprinkle with chopped parsley.

NOTE:

The shrimp must not be overcooked or they will come out dry.

** They can also be emptied with a regular spoon.

** The oven should have both top and bottom heat sources at 180º, if necessary and at your discretion, bake for a couple more minutes.

** Two mushrooms are enough for a starter, but as an entrée, you could put 3-4, depending on the size.

** It is easy to make and not at all complicated, the mixture can be made ahead of time and just fill and bake right before serving.

** It has almost no oil as the shrimp can be sautéed in the previously used pan without adding any additional oil.

SHRIMP, CUCUMBER AND DRIED TOMATO COCKTAIL

INGREDIENTS

4 servings:

• 1 tablespoon fresh basil, chopped
• 1 tablespoon yoghurt
• 3 tablespoon mayonnaise
• 100 gr small shrimp, cooked
• 50 grams small semi-dried tomatoes
• Juice from one lemon
• Half cucumber
• Salt and pepper

PREPARATION

With summer right around the corner, our body begins to ask us for healthier and more balanced dished since we need more hydration in a continuous manner. That is why seasonal fruits and vegetables become our allies, thanks to their vitamin and water content, remember that most of them are 80% water and thus are very light and supply our bodies with the dose of fibre needed to feel satiated.

Today we propose a simple and very fresh recipe, shrimp cocktail with cucumbers and dried tomatoes. This shellfish is one of the most consumed, particularly during the Christmas holiday, although they can be found at the fish market year-round. Shrimp have a high iodine content, beneficial for the proper functioning of our metabolism and the regulation of our energy levels. On the other hand, they have very little fat which is why they are recommended in weight-loss diets, although it should be noted that those with high levels of cholesterol should not overindulge.

As for the dried or dehydrated tomatoes, it should be noted that they are ripe tomatoes, sun-dried skin-side up for approximately four days. When hydrating them to incorporate them into our dishes, we should heat some water over medium heat and let them soak until they are soft; there’s no need for the water to boil. Once removed from the heat, we could use thyme and oregano as well as a little bit of olive oil, in order to give them extra savour. Reserve and begin with the rest of the ingredients.

To prepare the shrimp cocktail, begin by peeling the cucumber and disregarding the seeds. It should then be thinly sliced. Next, mix the cucumber with the lemon and salt and let marinade for approximately half an hour. In a separate bowl, mix the mayonnaise (preferably home-made) with the yoghurt, adding salt and pepper to taste. Mix the peeled shrimp with the tomato, the sliced cucumber and the basil. Let it cool in the fridge before serving.

COLD CREAM OF CELERY

INGREDIENTS

4 servings:

• 1 apple
• ½ tablespoon sunflower oil
• 1 small onion
• 200 gr celery
• 375 ml vegetable broth
• 1 clove
• 1 tablespoon lemon juice
• Salt and pepper

Ingredients for 2 litres vegetable broth:

• 1/2 onion
• 1 leek
• 2 carrots
• 2 celery stalks
• 1 tomato
• Bunch of cilantro
• 2 bay leaves
• Thyme sprigs
• Olive oil and salt

PREPARATION

Our star ingredient of the day is celery, a vegetable used to prevent kidney infections as it acts as a perfect purifier, ideal for eliminating toxins from our organism. Furthermore, this food is optimal against diabetes, thanks to its antibacterial properties which purify the blood; it is also a great antioxidant.

The anti-inflammatory effect of celery lessens joint pain, which is why it is used in home remedies against inflammation. For all of these reasons, in addition to its skin benefits, this vegetable should not be missing in our diets.

Today’s recipe is perfect for the summer, when cold soups and creams become one of the freshest and most nutritious alternatives when facing even the hottest of days.

To prepare, first sauté the onion in the sunflower oil. Then, add the celery and apple. Let them cook for about 3 minutes and then add the vegetable broth (we will explain further on how to prepare a delicious broth) and the clove. Once the mixture begins to boil, reduce the heat and let simmer for fifteen minutes. Then, remove the clove and blend to a creamy texture. Once cold, add salt and pepper to taste before serving. We can present our cream of celery with croutons or even strips of smoked salmon on top.

To prepare the broth, first clean and dice all the ingredients except for the bay, cilantro and thyme. Sauté the onion and leek in a pot with a little olive oil. Then, add the rest of the vegetables and let them brown for an additional 5 minutes. Add the water and previously mentioned aromatic herbs. Once it starts to boil, let simmer for 20 minutes over low heat. Lastly, strain the broth.

PEACH GAZPACHO: YOUR SUMMER ALLY

INGREDIENTS

6 servings:

• 400 gr ripe tomatoes
• 600 gr peach
• Half green pepper
• 1 cucumber
• 150 ml extra virgin olive oil
• 50 ml vinegar
• water
• two slices stale bread
• salt

PREPARATION

The summer tastes like gazpacho, as Mediterranean a dish as they come, perfect for even the hottest days in which the body demands something fresh and nutritious. Although we normally associate this typical southern recipe with tomato, throughout the years, many alternatives, equally delicious, have sprung up, allowing us to vary our menus and our nutrition.

One of the variations of this cold soup is associated with fruit, increasingly present in restaurants thanks to its lightness and widespread acceptance. Today, we propose making an exquisite peach gazpacho.

We have chosen this fruit not only because it provides the same orangey tone we associate with the original dish, but also because of the beneficial properties it offers for our health, among which are the prevention of illnesses related to weight disorders, metabolic syndrome and heart conditions. In fact, according to recent studies carried out by prestigious universities, peaches are great allies against cancer thanks to their high content of vitamin C, helping us tackle free radical, and they also improve our skin texture. Furthermore, the high content of fibre, potassium and vitamin C makes this fruit a heart-healthy source.

To prepare the peach gazpacho, we will begin by peeling and dicing the tomatoes, cucumber and pepper. Let the ingredients macerate for approximately half an hour in a bowl with bread slices soaked in water, oil and vinegar. Use this time to peel and chop the peaches. Once the vegetables are macerated, blend them together with the chopped fruit. We’ll go increasing speed as we slowly drizzle in the olive oil. The objective is to achieve a texture we like.

As soon as we achieve the purée at the ideal texture, we will strain it to remove any fibres or seeds that could have remained in the soup. Add salt to taste and place in the fridge. When plating up, we can opt for various presentations, in bowls or even in shot glasses, if we are serving it as an appetizer.

That’s how simple and quick it is to make a gazpacho, one of the must-have plates in our summer diet, as it is a dish which is a rich source of vitamins C, A and E, antioxidants, water and fibre.

AVOCADO AND SHRIMP SALAD

INGREDIENTS

4 servings:

• 2 avocados
• 1 tomato
• 1 hard-boiled egg
• half onion
• 150 g shrimp
• Marie Rose sauce

PREPARATION

Salads are one of the stellar dishes of the summer. There are many reasons for which they are the protagonists of our table during the summer, on one hand they are perfect to stay hydrated and cool us from the heat, as water counts for more than 90% of a vegetable’s composition.

On the other hand, they provide vitality and purify the organism, as they eliminate excess liquid. Furthermore, salads, thanks to the leafy vegetables and their vitamins, are our allies for protecting the skin against the sun’s rays, responsible for premature ageing and the appearance of melanomas. If, on top of all of this, you add that they regulate our intestinal transit, have very few calories and prevent anaemia, then many of you will be thinking about making a delicious and nutritious salad right away. Take note of today’s proposal with a #bluestreak, a recipe in which avocado and shrimp are the prominent ingredients.

They are two very healthy foods for our organism. The first, avocado, has a high energy and nutritional value thanks to the vitamin E and heart-healthy fats, in addition to being an excellent antioxidant which helps reinforce our immune system. Avocados also revitalise our skin, giving it greater smoothness and elasticity.

Shrimp, due to their high content of minerals such as zinc, are great allies in the development of immunological cells and antibodies, in addition to being a good source of protein.

To prepare this delicious avocado and shrimp recipe, we will begin by dicing all the ingredients. Set aside a couple of shrimp to use as a final garnish. Then, mix everything in a bowl and add two tablespoons of Marie Rose sauce as dressing. To plate up in an attractive and original way, you can use the avocado peel – previously emptied – filling it with the seasoned ingredients. Place a couple of shrimp on top and your summer salad is ready to go.

BAKED APPLES

INGREDIENTS

6 servings:

• 6 Golden Delicious apples
• 3 tablespoons crushed almonds
• 1/3 Cup dried cherries or cranberries
• 1 tablespoon wheat germ
• 1 tablespoons brown sugar
• 1/2 teaspoon powdered cinnamon
• Pinch ground nutmeg
• 1/4 Cup of water
• 2 tablespoons honey
• 2 teaspoons canola oil

PREPARATION

Apple is the quintessential fruit, although not necessarily because of its vitamins, but more because of its high water content – more than 80% – and for its phytochemical substances and the beneficial properties for its skin which help prevent cancer and diabetes, as well as reduce cholesterol levels. In addition, it is diuretic, antioxidant and reduces blood pressure thanks to its high potassium content. Furthermore, this fruit contains both soluble and insoluble fibre, which means that if we consume it raw and with the skin, it prevents constipation, and helps us digest fat, thanks to its content of malic and tartaric acids, when we ingest it after an unbalanced meal.

We know that the apple had a huge impact on the cuisine of ancient civilizations, as its consumption was prominent in classical Greco-Roman society. In fact, there are documents in which apples are shown as the fruit used in Eros’ rituals, this in addition to being co-protagonists of the goddess Aphrodite’s mischiefs.

To make these, mix the cherries or cranberries, almonds, wheat germ, a tablespoon of brown sugar, half a teaspoon of ground cinnamon and the nutmeg in a bowl. Then, peel the apples (of the many varieties, the Golden Delicious is the most recommended for baking) and core them in order to later fill with the previous mixture. Place the apples in a deep pan to which we will add water. Then, cover them with honey and canola oil in order to, lastly, put them into a preheated oven where we will let them bake until they are tender, thirty minutes should suffice. Once cooked, plate up and serve.

Our baked apples are ready! As you can see, this is a simple and quick dessert, but, most importantly, it is essential for a healthy diet and adequate for all family members.

BAKED PUMPKING SOUP

INGREDIENTS

4 servings:

• 2.75 lbs pumpkin
• 1 large onion
• 4 tablespoons grated parmesan cheese
• 1 1/2 glasses water
• 4 tablespoons olive oil
• 1/2 teaspoon salt

PREPARATION

Pumpkin is rich in vitamins A, B and C, as well as in folic acid and minerals such as potassium, iron or calcium, among others. Thanks to its high content of antioxidants, it is perfect for neutralising free radicals, thus increasing our natural defences and delaying ageing. Furthermore, as this fruit chock-full of fibre and very low-calorie, it is present in many diets, including the famous detox, thanks to its purifying properties.

Add to all of this that it aids the digestive process and calms the irritation or pain caused by gastritis or intestinal inflammation. All of these reasons make pumpkin a must-have fruit in our kitchen and our diets. Which is why it is the protagonist of today’s recipe, presented as a cream, a year-round simple and delicious recipe.

We begin the preparation for our pumpkin soup by preheating the oven to 200ºC. Then, peel the pumpkin and chop it coarsely; halve the onion. In a separate bowl, mix the pumpkin and onion with oil and salt.

Cover a baking tray with parchment paper and cover it with the previous mixture, spreading it over the entire tray. Once in the oven, let the vegetables bake for a half hour, approximately.

Once thirty minutes have passed, heat the water and, using only half of the water, add the vegetables and blend. When plating up, we could grate some parmesan cheese over the pumpkin soup, adding an intense flavour to the dish which will contrast nicely with the sweetness of the pumpkin.

ROASTED AUBERGINE SALAD

INGREDIENTS

4 servings:

• 1 aubergine
• 1 can roasted tomatoes, cubed
• 1/2 Cup red onion, diced
• 1/2 Cup Italian dressing
• 1 Romaine lettuce
• Parmesan cheese

PREPARATION

Aubergine is one of the most detoxing food available, as it helps eliminate undesirable substances from the organism. It also has a high content of anthocyanin: an antioxidant which protects our body from cancer.

It is a complete vegetable which contributes fibre, perfect for purifying our organism, as well as iron and magnesium. All of this practically calorie-free as 100 grams of aubergine barely contains 0.2% fat and 4.8 percent of carbohydrates, which makes it ideal for weight-loss or weight-control diets.

It is important to point out that it is best to eat them cooked, as they contain a toxic alkaloid, solanin, which could cause intestinal disruptions and intense headaches.

Aubergine is usually recommended for heart conditions or those involving the circulatory system, renal and kidney afflictions, as well as ailments related to the metabolism such as diabetes, rheumatism, gout and for intestinal or stomach problems.

To prepare this roasted aubergine salad, first wash the vegetables and place them whole in a container with a little water which we will put in the oven at 180ºC. They’ll be in the oven between 45 minutes and 1 hour, depending on their size. Once ready, take off the skin, making sure not to burn yourself. In a separate bowl, mix the rest of the ingredients, minus the lettuce and the cheese. Once the tender aubergines are dices, we’ll add them to the bowl. The next step is dressing the salad.

For the plate up, place a lettuce leaf on the plate and cover it with the aubergine mixture, adding parmesan cheese on top. Our roasted aubergine salad can be served warm or cold, to taste, which makes it very refreshing and pleasant in the summer.

SALMON AND SPINACH MAKI

INGREDIENTS

Ingredients for marinated salmon:

• 1 fillet wild salmon, boneless
• 200 g fine salt
• 200 g sugar
• 30 g dill
• 30 g parsley
• 30 g chives
• 10 g cilantro
• 5 g tarragon
• Zest from 1/2 orange
• Zest from 1/2 lemon

Ingredients for spinach:

• 400 g spinach
• 30 g raisins
• 20 g pine nuts
• 2 cloves of garlic
• virgin olive oil
• a couple of drops of vinegar
• salt

PREPARATION

For our recipe today with a #bluestreak, we’ll prepare salmon and spinach makis, a dish which dates back to ancient times, when the Chinese people who lived far from the sea realised that rice preserved fish for longer. This method appeared in Japan in the XVII century, although instead of using fish fermented with vinegar, they used it raw, seasoned with other sauces. Today, when we talk about makis, we are usually referring to a type of sushi roll.

On this occasion, salmon will be the star, a very nutritious fish, among the healthiest in the world. In addition to being rich in protein and omega-3 fatty acids (which reduce the body’s inflammation), it is a great source of vitamins and minerals. Its benefits are specially reflected in cardiovascular and circulatory system health, even preventing hardening of the arteries, although there are also studies that show that salmon improves our mood and decreases hostility.

With regard to the spinach, it is important to mention their high fibre and water content, which makes this vegetable ideal for weight-loss diets. Its elevated content of folates makes it optimal for pregnant women and their children.

To prepare the salmon and spinach maki, first crush the herbs and add salt. Next, add the zest and the sugar. This mixture will marinade the salmon. Pour half of the mixture into a container, place the salmon over it, and then cover it completely with the remaining mixture. It will marinade for 90 minutes, then was the salmon and let it dry.

While the fish is marinating, make the spinach, for which you will need a pan with a couple of tablespoons of oil, sauté the garlic, pine nuts and raisins, until golden. Add the raw spinach and a pinch of salt. Sauté for a few minutes and reserve.

Place cling film over a bamboo mat and spread out the spinach. Then place another sheet of cling film, achieving a compact spinach mass. Remove the top cling film and add pieces of salmon. As an option, you could also add pistachios and avocado to give the maki a different touch, enjoyable and nutritious at the same time. Lastly, roll and take of the cling film carefully. Our salmon and spinach maki is ready!