Homemade recipes: 9 recipes to train in the kitchen

During this quarantine of Covid-19, many of you are showing that this stage can be used to organize ourselves, change habits, value, read and learn all kinds of things. We believe that these weeks are perfect to spend more time in the kitchen. Trying to learn new homemade recipes is something that will serve us for the rest of our lives and, in addition, now that there is not so much rush, we can share good times cooking with our children to instill good nutritional habits.

HOMEMADE WHOLE BREAD

Finding 100% whole wheat bread without sugars in the supermarket can become difficult. Now that you have time to be home, you can make your own whole wheat bread. Here we leave you one of our Real Food homemade recipes, for the whole family, with no added sugars and high in fiber.

• Whole wheat flour – 100g (one cup)
• Yeast – 10g (dessert spoon)
• Salt – 2g (a pinch)
• Water – 65g (half cup)
• Seeds – 20g (a handful)

1. Put the flour in a large enough bowl, add the salt, the crumbled yeast and the warm water. Stir well and knead until there is a homogeneous dough (neither too soft nor too hard).
2. Cover the bowl with a damp cloth until it has doubled in volume (about an hour).
3. Preheat the oven to 220º.
4. Flour the baking tray and the work table, carefully remove the dough, divide into two balls and place them on the floured tray.
5. Paint the surface with water and coat with the seeds.
6. Cover and let stand until doubled in size, about 30 minutes.
7. Before putting in the oven, make a few cuts with scissors or a knife. Cook 40 minutes.
8. Take out of the oven and let cool on a grill.

Kcal : 150kcal (with these amounts)
Proteins: 8g (21% of kcal)
Hydrates: 25g (67% of kcal)
Fats: 2g (12% of kcal)

PUMPKIN SPAGHETTI WITH POCHÉ EGG, CHEESE AND POCHED CHERRY TOMATOES

Zucchini has a low caloric intake and when cut into spaghetti it presents greater volume on the plate, it is a perfect strategy to reduce calories on the plate. We also accompany it with fresh tomatoes that add vitamin C and minerals. The poached egg is a great culinary challenge and also completes the dish with a very complete protein. Here is a perfect recipe for a light dinner with your partner, Real Food and rich in vitamin C.

• Zucchini – 200g (unit)
• Cherry tomato – 80g (1 cup)
• Egg – 60g (unit)
• Grated Parmesan Cheese – 20g (2 tablespoons)
• EVOO – 5g (1 spoon)
• Garlic – 1g (a pinch)
• Salt – 1g (a pinch)

1. Cut the zucchini into spaghetti shape with the help of a spiralli grater. You can also do it with a knife by cutting thin strips and filleting each one.
2. Sauté a minced garlic and add the cherry tomatoes.
3. When there is a minute to go, add the zucchini spaghetti. We just want to give them heat stroke so they don’t release too much water.
4. To make the poached egg, cut a square of plastic wrap and line the inside of a coffee cup. Add a few drops of EVOO and add the egg.
5. Make a sachet with the plastic wrap very carefully so that the egg does not escape. Tie with a little rope and place in a saucepan with hot water.
6. Cook for 5 minutes.
7. Plate the spaghetti on a plate and place the poached egg on top.
8. Grate some Parmesan and eat.

Kcal : 269kcal (with these amounts)
Proteins: 17g (25% of kcal)
Hydrates: 12g (18% of kcal)
Fats: 17g (57% of kcal)

AUBERGINE STUFFED WITH RICE, MINCED BEEF, PEPPER AND MUSHROOMS

When vegetables are a problem for the little ones, finding different ways to cook them and presenting them can be a new opportunity. And even more so if they get involved in cooking. Take advantage of the time with the little ones to cook and experiment with different homemade recipes.

• Eggplants – 200g (unit)
• Minced meat – 60g (half fillet)
• Red and green pepper – 100g (unit)
• Mushroom – 50g (5-6 units)
• White rice – 40g (1/2 cup)
• EVOO – 5g (a spoon)
• Garlic – 1g (a pinch)
• Salt – 1g (a pinch)
• Black pepper – 1g (a pinch)

1. Wash the aubergines and cut the top. Make a few cuts in the meat without reaching the skin to facilitate cooking and emptying. Sprinkle with salt and let it rest for 30 minutes. Wash them before putting them in the oven.
2. Roast the eggplant in the oven for 40 – 45 minutes at 200ºC until tender.
3. When there are 15 minutes left, bring water to a boil in a saucepan. Add the rice and cook for about 15 minutes. Let stand.
4. Chop the garlic and all the vegetables and fry in a pan with a little EVOO
5. Also add the minced meat seasoned.
6. Empty the aubergines, chop their meat and also add it to the pan.
7. Add the rice to absorb all the flavor.
8. Now fill the aubergines with the mixture of meat, vegetables and rice and enjoy!

Kcal : 418kcal (with these amounts)
Proteins: 19g (18% of kcal)
Hydrates: 54g (52% of kcal)
Fats: 14g (30% of kcal)

RED LENTIL, RICE, PUMPKIN AND PINION BURGER

Homemade and useful recipes: some leftovers from here and there that can be turned into a Friday night burger. With the combination of lentils and rice we manage to gather all the essential amino acids that your body needs, because even if you are training a little less, you need to feed your muscles well. Marching one of our most practical homemade recipes, rich in fiber and vegetable protein:

• Red lentil – 40g (1/2 cup)
• White rice – 30g (1/2 cup)
• Pumpkin – 40g (1/2 cup)
• EVOO – 5g (1/2 cup)
• Pine nuts – 5g (a pinch)
• Table salt – 1g (a pinch)
• Curry powder – 1g (to taste)
• Black pepper – 1g (to taste)

1. Cook in a saucepan with boiling water and salt the rice for about 15-20 minutes, let it drain.
2. Cook the red lentils in another saucepan with boiling water and salt for 15 minutes and let them drain as well. You can also use a preserve. And grind.
3. Sauté a minced garlic with the pine nuts, curry and olive oil. add chunky roasted pumpkin.
4. In a bowl mix all the ingredients. And form uniform balls to give them a hamburger shape.
5. Cook the hamburgers on a griddle with a little EVOO.

Kcal : 345kcal (with these amounts)
Proteins: 13g (15% of kcal)
Hydrates: 53g (61% of kcal)
Fats: 9g (23% of kcal)

GRILLED CHICKEN MEATBALLS

Traditional homemade recipes are available to everyone. If you do not dare with a stew you can try these grilled meatballs: they are easy, few ingredients and less fat than the traditional recipe

• Minced chicken meat – 200g (1/2 breast)
• Egg – 60g (unit)
• Wheat flour – 10g (tablespoon)
• Chives – 50g (1/2 unit)
• Breadcrumbs – 30g (3 tablespoons)
• Black pepper – 1g (to taste)
• Salt – 1g (a pinch)

1. Mix the minced meat, egg, poached onion, flour and breadcrumbs.
2. Salt and pepper to taste.
3. Form a homogeneous mass and shape it into small balls.
4. In a hot skillet, grill the meatballs over low heat, so that they are golden brown on all sides.

Kcal : 528kcal (with these amounts)
Proteins: 47g (36% of kcal)
Hydrates: 31g (23% of kcal)
Fats: 24g (41% of kcal)

BROCCOLI AND CAULIFLOWER PIZZA WITH PESTO, TOMATO, OLIVES, ONION AND PINIONS

Broccoli is one of the vegetables with the highest amount of vitamin C. Not all children like to eat broccoli and cauliflower but they do like pizza. You can complete it with the ingredients that you like the most in each. One of our homemade recipes for the whole family, antioxidant and low in calories.

• Broccoli – 125g (unit)
• Cauliflower – 125g (1/2 unit)
• Egg – 60g (unit)
• Egg white- 30g (2 whites)
• Cherry Tomato – 100g (1 cup)
• Red onion – 70g (1/2 unit)
• Basil -10g (to taste)
• Garlic – 1g (a pinch)
• Black olive – 20g (10 units)
• Black pepper – 1g (to taste)
• Oregano – 5g (to taste)

1. Wash, cut and microwave the broccoli and cauliflower for 8 minutes. when they soften, mash them.
2. Put it in a bowl and add the egg and whites. Mix.
3. Add salt, pepper and a drizzle of olive oil.
4. Help your hands to knead everything, form a ball and spread it on the baking tray.
5. Place the tray in the oven previously heated to 180º for 15 minutes.
6. For the pesto sauce: crush the pine nuts, basil, garlic and a little olive oil.
7. Scoop out the broccoli and cauliflower base and top with the pesto sauce, onion strips, tomatoes and olives.
8. Bake again for about 10 minutes.
9. Take out of the oven after that time, add the basil, let it rest and that’s it!

Kcal : 582kcal (with these amounts)
Proteins: 24g (16% of kcal)
Hydrates: 36g (25% of kcal)
Fats: 38g (59% of kcal)

WHOLE CREPE WITH LAMINATED ALMOND, BLUEBERRIES AND BLACK CHOCOLATE

Take advantage of the family breakfasts to prepare some crepes without sugar and with extra antioxidants. Blueberries provide us with vitamin C and flavonoids that put your immune system in shape and help you defend yourself against colds and viruses.

• Whole wheat flour – 60g (one cup)
• Skimmed milk – 120g (1/2 glass)
• Egg – 60g (unit)
• Blueberries – 30g (1/2 cup)
• Natural almonds – 10g (1 tablespoon)
• Black chocolate 80% – 20g (2 ounces)
• Sweetener – 2g (to taste)
• Orange peel – 5g (one piece)
• EVOO – 5g (a dessert spoon)

1. Beat the eggs in a bowl and add milk, sweetener and a little olive oil.
2. Add the sifted flour to the bowl and beat with whisk until the lumps are removed- Let the mixture rest with film in the fridge.
3. Meanwhile, melt the dark chocolate and infuse with orange zest if you like.
4. Add a little olive oil to the pan and start making the crepes.
5. Don’t go overboard, it’s better small and thin than thick and raw inside.
6. Plate adding the laminated almond on top, the blueberries and the melted chocolate.

Kcal : 555kcal (with these amounts)
Proteins: 21g (15% of kcal)
Hydrates: 57g (41% of kcal)
Fats: 27g (44% of kcal)

GYOZAS WITH MINCED MEAT, CARROT AND SHIITAKE MUSHROOMS

Being locked up does not mean that you cannot enjoy the cuisines of the world. With this recipe you will have a good time in the kitchen and the result will be perfect for a different dinner to break the routine that the couple also has to fight. If you don’t have all the ingredients you can improvise with what you have in the fridge.

• Flour – 125g (2 cups)
• Minced meat – 40g (a small piece)
• Water – 50g (1/2 cup)
• Carrot – 80g (a medium unit)
• Dried Shiitake Mushrooms – 40g (1/2 cup)
• Table salt – 1g (to taste)
• Ginger – 1g (to taste)
• Garlic – 1g (to taste)
• Egg – 20g (1/3 unit)
• Soy sauce – 10g (soup spoon)
• EVOO – 5g (dessert spoon)

1. Put the mushrooms to hydrate. You can also use other mushrooms like Juda’s Ears.
2. Put the egg and salt in a large bowl, add cold water little by little (4-5 times) and knead until it forms a ball.
3. Rest the dough for about 30 minutes covered with plastic wrap, and then knead again until you get a smooth and shiny texture.
4. Chop all the vegetables, including mushrooms.
5. Mix the vegetables with the minced meat, oil and soy sauce and cook everything together.
6. Make small balls of equal size from the dough, blast them and with the help of a rolling pin, make them thin and round.
7. Take the thin dough in the palm of your hand, fill it with the previous mixture, leaving enough margin around it.
8. Close them well, in the shape of a dumpling, and put them in boiling water (not too strong) until they float.
9. When they float, remove them and serve.

Kcal : 787kcal (with these amounts)
Proteins: 29g (15% of kcal)
Hydrates: 134g (68% of kcal)
Fats: 15g (17% of kcal)

INFUSION OF GINGER WITH MILK AND HONEY

Not having a routine causes us to have a false feeling of hunger at all times. It is best to keep meal times, but if you still cannot resist, you can prepare an infusion. Ginger is a root very rich in antioxidants that gives it many healthy properties.

• Ginger – 10g (one piece)
• Cinnamon stick – 5g (a sprig)
• Honey – 5g (dessert spoon)
• Skimmed milk – 125g (one cup)

1. Put the semi-skimmed milk in a saucepan.
2. Peel the ginger and add the piece to the saucepan.
3. Finally add a cinnamon stick.
4. Let it boil 5-8 minutes and remove from heat.
5. Remove the cinnamon and ginger.
6. Add the honey and let cool.

Kcal : 168kcal (with these amounts)
Proteins: 8g (19% of kcal)
Hydrates: 25g (60% of kcal)
Fats: 4g (21% of kcal)

If you liked our homemade recipes, but you need someone to plan and quantify all this, take a look at our service with online nutritionist.