Crunchy, salty, sweet, creamy, cold, hot, handmade, creative, romantic, fun, to take away, to drink, to dip, individual, for the whole family … Discover an exquisite universe of possibilities beyond bags of potatoes and learn how to use them to improve your performance.
HOMEMADE GUACAMOLE
- Avocado (120g) – 1 unit
- Ripe tomato (50g) – ½ small unit
- Red onion (40g) – ¼ unit
- Lemon or lime juice (10g) – 1 squirt
- Salt (1g) – 1 pinch
- Black pepper (1g) – 1 pinch
- Coriander (1g) – 1 pinch
- Peel and cut the tomato and onion very small
- Peel and mash the avocado with the help of a fork or a spoon
- Put all the ingredients in a bowl, mix and add:
- Lemon or lime juice
- Salt
- Pepper
- Coriander finely chopped
- Stir well to integrate all the flavors. Taste and rectify salt
It can be accompanied by homemade crispy crackers, vegetable crudités, homemade toast …
Kcal : 99kcal (with these amounts)
Proteins: 8g (8% of kcal)
Hydrates: 7g (28% of kcal) Fats: 7g (64% of kcal)
Avocado contains 71 grams of fat per 100 grams of fresh product. Mostly monounsaturated and polyunsaturated fats (good fats) , which help to improve cholesterol. In addition, together with the banana, it is one of the richest fruits in potassium.
BAKED CRISPY CHICKPEAS
- Chickpeas (200g) – 1 small pot
- Extra virgin olive oil (10g) – 1 tablespoon
- Curry powder (2g) – 1 teaspoon of coffee
- Cumin (2g) – 1 teaspoon of coffee
- Salt (1g) – 1 pinch
- Black pepper (1g) – 1 pinch
- Preheat the oven to 160ºC
- Open the jar of chickpeas, drain and dry very well
- Put them in a bowl, add the oil and spices and stir so that they are all well impregnated
- Prepare a baking tray and spread them on top, without being too lumpy
- Place the tray in the oven and lower the temperature to 140-150ºC. Cook for 30 to 50 minutes, stirring every 20 minutes.
- Take them out when they are toasted and crisp
Kcal : 127kcal (with these amounts)
Proteins: 5g (16% of kcal)
Hydrates: 11g (35% of kcal)
Fats: 7g (50% of kcal)
As you will get enough quantity, you can store them in an airtight jar.
You can try your favorite spices.
HOMEMADE POPCORN
- Corn kernel (40g) – 1 handful
- Extra virgin olive oil (10g) – 1 tablespoon
- Salt (1g) – 1 pinch
- Cover the bottom of a large frying pan with oil and heat until hot
- Add the corn kernels, leaving them in a single layer, and cover (leave a small hole for the steam to escape)
- When the first popcorn starts to sound, lower the temperature to a medium level
- When the explosions stop, turn off the fire and uncover
- Season with salt to taste, stirring well
- When they have cooled a bit, remove any grains that have not popped and serve in a bowl.
Kcal : 244kcal (with these amounts)
Proteins: 4g (7% of kcal)
Hydrates: 30g (49% of kcal)
Fats: 12g (44% of kcal)
Being a whole grain, popcorn provides a lot of fiber and vitamins of group B. The main difference with which you buy in packages is the quality of the fat (at home you will use extra virgin olive oil and in the packages they add palm fat). One of the quickest healthy snacks to prepare.
PISTACHIO AND BASIL HUMMUS
- Cooked chickpeas (100g) – ½ small pot
- Raw pistachios (15g) – 1 closed handful
- Basil (10g) – 4-5 leaves
- Lemon juice (10g) – 1 dash
- Extra virgin olive oil (10g) – 1 tablespoon
- Garlic (3g) – 1 piece
- Tahini (5g) – 1 dessert teaspoon
- Cumin (1g) – 1 pinch
- Salt (1g) – 1 pinch
- Put the chickpeas in the blender or food processor
- Peel the pistachios if they have shell and add them too
- Finish adding the rest of the ingredients and blend patiently, stirring until it is well homogeneous
- If you want, you can add a splash of water to make it less thick
- TIP: You can reserve some chopped pistachios and use them as a topping for serving
Kcal : 229kcal (with these amounts)
Proteins: 7g (13% of kcal)
Hydrates: 19g (33% of kcal)
Fats: 14g (55% of kcal)
It can be accompanied by homemade crispy crackers, vegetable crudittes, homemade toast …
Sesame (the main ingredient in tahini) and pistachios are the two foods that are very rich in iron.
KALE CHIPS WITH HOMEMADE TZATZIKI SAUCE
- Kale (100g) – 1 bunch
- Sesame seeds (10g) – 1 tablespoon
- Black pepper (1g) – 1 pinch
- Extra virgin olive oil (10g) – 1 tablespoon
- Salt (1g) – 1 pinch
For the tzatziki sauce:
- Natural Greek yogurt (125g) – 1 unit
- Fresh dill (1g) – A few leaves
- Garlic (5g) – 1 piece
- Cucumber (70g) – ½ unit
- Lemon juice (10g) – 1 dash
- Preheat the oven to 180ºC
- Wash the kale and dry it well. Remove the fibrous stems and leave only the leaves
- Chop the kale leaves and put them in a bowl together with the rest of the ingredients
- Massage with your hands so that the oil and spices thoroughly impregnate all the kale
- Place the kale on one or two trays with parchment paper and bake for 10-15 minutes or until the kale chips are crisp
- You can eat the kale chips immediately or wait for them to cool
- For the sauce: Peel the cucumber, open it and extract the central area of seeds. Grate it very finely and drain it with the help of a strainer
- Put in a bowl:
- The grated cucumber
- Greek yogurt
- Olive oil
- Very small minced garlic
- Dill
- A dash of lemon
- Mix all the ingredients to make a cream as homogeneous as possible
- Serve both preparations and enjoy the movie 😉
Kcal : 275kcal (with these amounts)
Proteins: 8g (12% of kcal)
Hydrates: 18g (26% of kcal)
Fats: 19g (62% of kcal)
Kale, as a green leafy vegetable, contains calcium, but as it has a lower content of oxalates, this calcium is better absorbed. One of the lesser known healthy snacks.
EDAMAME SAUTEED WITH COARSE SALT
- Fresh or frozen edamame (100g)
- Extra virgin olive oil (5g) – One teaspoon
- Coarse salt (2g) – 1 handful
- Heat water in a pot and when it starts to boil, add the frozen edamame. (If it’s fresh, you don’t need to cook it)
- Cook for 3-5 minutes. Remove and cool under a stream of cold water
- Heat a frying pan with a drizzle of olive oil and sauté it with the coarse salt. Stir so that everything is impregnated and serve in a bowl.
You can try different dressings. We give you some ideas:
- With soy sauce and rice vinegar
- Olive oil, paprika and salt flakes
- Curry and lime juice
Kcal : 156kcal (with these amounts)
Proteins: 11g (28% of kcal)
Hydrates: 10g (26% of kcal)
Fats: 8g (46% of kcal)
Edamame is an immature pod of green soybeans. As a legume it is rich in fiber and also the richest in proteins and of high biological value (with all the essential amino acids). One of the most nutritious healthy snacks.
BAKED CASSAVA CHIPS
- Cassava (150g) – 1 small unit
- Extra virgin olive oil (10g) – 1 tablespoon
- Salt (1g) – 1 pinch
- Black pepper (1g) – 1 pinch
- Preheat the oven to 200ºC
- Peel the cassava with the help of a peeler or a knife
- Using a mandolin, cut it into very thin slices. If you don’t have a mandolin, make it with a knife as thin as you can.
- Prepare the baking paper on the tray
- Spread the cassava slices on the tray
- Paint the yucca with olive oil with the help of a kitchen brush, if there is much excess left
- Sprinkle with salt and pepper or spices of your choice
- Bake for about 10-15 minutes, checking continuously. Take them out when they are golden brown.
Kcal : 312kcal (with these amounts)
Proteins: 2g (3% of kcal)
Hydrates: 58g (74% of kcal)
Fats: 8g (23% of kcal)
By substituting some potato chips for these baked cassava chips, we managed to greatly reduce the fat intake, as well as a long list of unhealthy ingredients (sugars, hydrogenated fats, flavorings, aromas, etc…). One of the healthy snacks that will make you forget the potato chip bags forever.
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