Lemon Cheese Flan

11 08 2010

Lemon Cheese Flan

This dessert is very nutritious.

Serves 4
Easy difficulty
395 calories

1 can of condensed milk
3 lemons
250 g Whipped cream
2 egg whites

Squeeze lemons and mix the juice, strained, with the condensed milk. added gradually, cream, by encircling movements with a wooden spatula.

Beat  the egg whites until stiff and add a pinch of salt to maintain its consistency. Incorporate egg  whites into mixture and mix gently.

Pour the  preparation in individual cups, sprinkle with lemon zest and leave  in the refrigerator until serving time.


Endive with Roquefort

11 08 2010

Endive  with Roquefort
The nuts are rich in omega 3 and protect your heart.

Serves 4 People
Easy difficulty
180 calories

4 Endive
150 g Roquefort cheese
1 tablespoon olive oil
1 yogurt
Ground black pepper
40 g walnuts
A bunch of grapes

Roquefort cheese cut into small logs and using a fork or electric mixer, mix it with the olive oil and yogurt to achieve a smooth and homogeneous cream. Ideally, you’ve got the cheese, in advance, out  of the refrigerator to blend in perfectly.

Crush the walnuts and add to the  Roquefort cream. Add salt and pepper and set aside in the refrigerator until serving time.

Cut off the base of the endive, separate the leaves and clean , one by one, with a damp cloth.

Place them in a dish, fill with a teaspoon of the Roquefort sauce and serve with a bunch of  grapes.

Leek Soup

11 08 2010

Leek Soup
The leek is a diuretic food that will help to fight the  fluid retention.

Serves 4
Difficulty Easy
450 calories

500 g leeks (white part)
250 g Potatoes
300 ml evaporated milk (Carnation)
1 Tablespoon of butter
Olive oil
White Pepper

Cut leeks in half wave lengths and pass them under running cold water.  Chop and put  in a pan with butter and olive oil.

Stir fry on medium heat a few minutes.Add the  peeled and chopped potatoes and cover with water. Cook for  about 25 minutes until the  vegetables  are tender.

Add evaporated milk and grind it with an electric mixer. Pass the cream through a sieve , add salt and pepper and serve with chopped chives.

Vegetable cannelloni

11 08 2010

Vegetable cannelloni

serves 4 People

Medium difficulty

480 calories


16 Sheets of cannelloni
2 leeks
2 spring onions
250 g pumpkin
150 g mushrooms
60 ml white wine
50 g bread crumbs
5oo g  Bechamel sauce
Guyer cheese grated
Olive oil

Finely chop the onions, leeks and mushrooms. Stir – fry on  low heat, in a non-stick pan ,with a little olive oil.

Add the pumpkin, cut into cubes, season. Pour the white wine and let reduce for about 10 minutes. Stir in bread crumbs and let it get to room temperature.

Fill the cannelloni with mixed vegetables and put them in an oven proof dish. Top with bechamel sauce, sprinkle with cheese and  bake  in the oven for about 10 minutes.
If you want a more intense flavor and aromatic vegetables in cannelloni, instead of mushrooms, add “boletus”

H2O : Liquid gold

10 08 2010

No calories, clears away toxins and keeps the body healthy. And despite the  advantages half of  the population does not drink enough water.

We would  not be able  live without water. It Represents 70% of the composition of our body and is essential to keep it healthy. Cleans  the body, helping to eliminate toxins. We are  “fed” by this liquid , since it is the “transport” of vitamins and minerals essential for our body cells to function .

It avoids constipation, It helps that the expulsion of feces is done frequently and easily . it helps the body to regulate itself.

Drink a glass of water 10 minutes before meals and we  are filled with a slight and brief satisfying effect. Reducing the feeling of hunger before the meal and maybe reducing the calorie intake.

Water takes care of the skin, it helps to keep  hydrated and preserves  elasticity. Our skin  is  the first defense of the body against any outside harm.

The World Health Organization recommends two liters of water a day. However, the vast majority remains at 1.5 liters per day. Moreover, perceived thirst begins when dehydration has already begun, so you have to drink in spite of not being thirsty. To achieve this it is best to drink at regular intervals many times over a day, instead of a lot when you feel the need.

Tricks to drink more: when you wake  up drink a large glass of water. You can leave it on the bedside table, if you think the  taste of water  is insipid, add  a splash of lemon. Take cold soups like gazpacho or a light vichisoise. In the summer heat, start  your meals with  a cold soup and  in the winter a good vegetable broth or consome. Another option is  natural juices which can be diluted with water  to  drink more fluids .

Delicious sorbet for dessert, end the meal with a dessert that is light. Snack with tea, or water-based smoothies ( fruit and  ice ,if you want to add more consistency , add a non- fat yogurt.) And finally, take along with you   a small water bottle.  Take  small sips all day, and remember to drink before you feel thirsty. Have a sip of water  or juice every 2 hours, to avoid dehydration .

Mediterranean Salad

8 08 2010

serves 4 people

Easy to make

165 calories


4 Tomatoes

250 g of white cheese ( mozzarella, Burgos, Feta …any type will do )

1 table-spoon of black greek olives

1 Table spoon of green olives

1 spring onion


olive oil


1) Clean and cut the tomatoes into wedges , place them in a large bowl . Peel and thinly cut the onion ,sprinkle them on top of the tomatoes.

2) Cut the cheese into squares add to the mixture of tomatoes and onion. Add the black and green olives .

3) Finely chop the parsley and mix well with the olive oil and the salt, mix well until oil turns green. Pour the mixture on top of the salad.

Cuscous and Prawns

8 08 2010

Serves 4 People

Easy to make

423 calories

Ingredients ;

2 spring onions
16 prawns
150 g mushrooms
200 g green beans
1 carrot
ginger to taste
soy sauce
1 / 2 kg of couscous

1) Stir fry the cut vegetables in a non-stick pan.Add the water and cook over low heat.Put the couscous in a colander on top of the pan with out it coming in contact with the liquid . Remove when there is vapor coming out through the colander.

2) Place the couscous in a bowl and separate with a fork ,add some drops of hot water and  repeat until couscous is light and fluffy.

3) Stir fry the prawns with the ginger  and the soy sauce, reduce sauce and set aside .Place  the vegetables, couscous and prawns in a bowl and mix together ,serve hot .