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*This post contains affiliate links.
Do you like avocados?
According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains:
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
You may be wondering, is an avocado a fruit or a vegetable? In fact, avocados are actually a fruit. They are great in both savory and sweet dishes. I collected 30 delicious recipes for you. Enjoy!
Click here to see all the recipes.
You don´t need an Evernote account to see the notes, but I´m sure you´ll love the app. You can get it here 😉
Lamb is richer in iron than chicken or fish. Being rich in high-quality protein and many vitamins and minerals, lamb can be an excellent component of a healthy diet.
The protein content of lean, cooked lamb is usually 25-26%. The fat content may range from 17-21%. Contains slightly higher levels of saturated fat than beef and pork. Lamb is a rich source of Vitamin B12, Selenium, Zinc, Niacin and Phosphorus.
Who doesn´t love eggs? They are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2. The whites contain vitamin D, B6, B12, selenium, zinc, iron, and copper.
These are my favorite recipes where the egg is the main ingredient. I strongly recommend you the painted boiled eggs 🙂
Click here and get all the recipes 🙂
The white, mild flavored flesh of cod is available throughout the year and is a wonderful substitute for meat protein with its versatility making it easily adaptable to all methods of cooking.
Cod belong to the same family (Gadidae) along with both haddock and pollock. It’s not surprising that the words “cod” and “cold” are so similar since cod need the cold, deep, Arctic waters to grow, reproduce and survive.
Besides being an excellent low-calorie source of protein (a four-ounce serving of cod contains over 21 grams), cod contains a variety of very important nutrients like vitamin A, vitamin D, vitamin E, and omega-3 fatty acids (EPA and DHA).
Click here and get the recipes.
Many studies have suggested that increasing consumption of plant foods like sweet potatoes decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
One medium sweet potato will provide well over 100% of your daily needs for vitamin A, as well as 37% of vitamin C, 16% of vitamin B-6, 10% of pantothenic acid, 15% of potassium and 28% of manganese. You’ll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin, and folate.
Sweet potatoes are a great source of beta-carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant color, which is converted to vitamin A in the body. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration.
Keep the skin on! The color of sweet potato skin can vary from white to yellow, purple or brown but no matter what color it is, make sure you do not peel it off. A sweet potatoes skin contributes significant amounts of fiber, potassium, and quercetin.
I hope you enjoy these healthy recipes!
Salmon are considered “anadromous” which means they live in both fresh and salt water. They are born in freshwater where they spend a few months to a few years (depending on the species) before moving out to the ocean. When it’s time to spawn, they head back to freshwater.
Salmon appearance varies greatly from species to species. Species like chum salmon are silvery-blue in color while some have black spots on their sides, like the Atlantic salmon. Still others, like the cherry salmon, have bright red stripes. Most of these species maintain one color when living in fresh water, then change color when they are in salt water.
Salmon is a popular food. Classified as an oily fish, salmon is considered to be healthy due to the fish’s high protein, high omega-3 fatty acids, and high vitamin D.
Fresh or canned, have salmon any night of the week with these easy recipes:
Atlantic halibut is one of the largest bottom-dwelling flatfish in the world. It is considered very good quality seafood thanks to its firm texture and relatively few bones.
Atlantic halibut is larger than its cousin, Pacific halibut. Both fish taste similar!
The word “halibut” is derived from haly (holy) and butte (flat fish), for its popularity on Catholic holy days.
Halibut are often boiled, deep-fried or grilled while fresh. Smoking is more difficult with halibut meat than it is with salmon, due to its ultra-low fat content. Eaten fresh, the meat has a clean taste and requires little seasoning.
I hope you enjoy these recipes, as usual in a public notebook 😉
Squid is eaten worldwide. Depending on where squid is hunted and prepared the types of meals that can be made by them can vary significantly. They may be steamed or fried and eaten alone or mixed into a salad.
These are some interesting nutritional facts:
Check these 30 healthy recipes, you´ll find new ideas to prepare squid.
Meat is a valuable source of protein and other nutrients. But when it comes to a healthy diet, it’s important to choose the right kind of meat and eat the correct portion size. Turkey is a relatively inexpensive source of protein, with more protein per gram than both chicken and beef, while remaining lower in fat and cholesterol than other meats. It also delivers vitamins and minerals.
Here are some key points about turkey meat:
In this public notebook, you´ll find some of my favorite turkey recipes.
Chicken is the most common type of poultry in the world. There is significant variation in cooking methods amongst cultures. Historically common methods include roasting, baking, and frying. They are also often grilled for salads or tacos.
Whether you’re trying to build muscle or lose fat, chicken is included in your diet. I know by experience that eating chicken over and over again, cooked the same way, may be boring to death.
I´ve selected 30 of the most delicious chicken recipes from my notes (recipes are not my own). A different way to cook your chicken, each day of the month. A 30-recipes post would be hard to read so, you have all the recipes in this public notebook.
I like to add checkboxes to the ingredients. I go to the kitchen with my list and I check I have everything I need. If not, that goes to the grocery list. At cooking time, all checkboxes are marked so, I unmark them as I´m using the ingredients. Once it´s done, the check boxes are ready for the next time.
Whether you’re an Evernote user or not, you can join the public notebook. But, for a better experience, create your free account, here.
200 gr sugar
75 gr flour.
Here we go:
Separate the yolks and whites in two different bowls And paint the paint with butter 🙂
Make sure that there is no egg yolk in the bowl, otherwise the whites will not mount properly.
Add a pinch of salt to the egg whites to help the process. Begin beating the whites using an electric whisk, gradually increasing the speed.
Mix both flours and sieve it.
Also, add sugar and lemon zest to the yolks.
Whisk until custard.
Add some sieved flour to the custard.
Merge slow, doing circles.
Add the rest of it and merge again 🙂
Repeat the process with the mounted whites.
And… it´s done!
Custard, pan and oven 🙂
Pre-heat oven: 180ºC