Overnight Oats

Hello guys, how is it going? Lately I've been loving foods in season, right now persimmons and pomegranates are in the groceries, so I've been eating them a lot. I use persimmons as jam, because the texture is similar and also because they are 100% natural :). Pomegranates are not my favourite, not because of their flavour but because of the time you spend getting the seed out of the fruit, so I don't use them that much. When I made this recipes, figs were also in season unfortunately these fruits are expensive in comparison to apples and bananas, so I can't eat them as much as I would :( but anyway maybe you are lucky and can get them more often. I hope you enjoy this combinations and try to make them at home :)

Ingredients

• 1/2 Cup of rolled oats
• Milk (any kind) to cover the oats
• 2 Tbsp of yogurt (regular, Greek, soy yogurt, coconut yogurt, etc.)
• 1 Tbsp Chia or flax seed

To give your overnight oats more flavour add whatever you want, I usually add chopped pineapple, banana, apple or any fruit that I like/have. Also some spices like mint, cinnamon, vanilla extract can  be added. To sweeten it up you can use whatever you prefer, sugar I you don't mind it or some natural alternative like honey or maple syrup of you are like me just use artificial sweeteners.

Procedure

• You can make this on a jar or a bowl, that's up to you.
• The night before you eat your overnight oats, put half a cup of rolled oats in a container.
• Then pour some milk over the oats just to cover them.
• Add the yogurt and the chia or flax seed.
• Give it a good mix or a good shake if you are using a jar (of course don't forget the lid).
• Next morning add your favourite fruits, some classic combos are: pineapple and dry shredded coconut, apple or banana and cinnamon powder. The options are endless :)

Banana Pancakes

Hello everyone I hope you are doing great this week, today I'll show you how to make some really easy to make banana pancakes, enjoy!

Ingredients

• 1 Mashed banana
• 1 Egg
• 1/4 Cup whole wheat flour
• 1/2 Tsp cinnamon powder
• 1/4 Tsp vanilla extract
• 1/2 Tsp baking powder
• A splash of milk or water if necessary

Process

• Mash the banana really well
• Crack an egg in a bowl and whisk it.
• Add the mashed banana and mix it with the egg.
• Add the whole wheat flour, mix until everything is well combined.
• If you want to add a little bit more of flavour add the vanilla extract and the cinnamon powder.
• Depending on the size of the banana and the egg you will need to add a splash of milk to adjust the consistency, the consistency should similar to the one of normal pancakes.
• Finally to get a more spongy pancakes add the baking powder.
• Using a paper towel spread the oil through out the pan.
• Add some of the batter to the pan and when the bubble start to pop on the surface then it is time to flip the pancakes over.
• Then wait about half a minute and remove it from the pan.
• Finally you can add some fruit and maple syrup on top.

How to make Narutomaki

Hello everyone, I'm not a big fan of fish, I used to analyse fish at my previous job so I had enough fish, I didn't eat it but I had to smell it and work with it... so yeah not a big fan. The only time I'm happy to eat fish is when I eat ramen, one of the most iconic ingredients of ramen is a fish cake and it's called Narutomaki (that round think with a pink spiral in the middle). Unfortunately finding this ingredient can be challenging, so as I am a resourceful woman I thought... if I can't find it I'll make it!! And that's how it began hahaha, I made my first narutomaki with a traditional recipe, but I didn't like it, it wasn't like the industrial narutomaki... So I did some research and found more recipes I tested them and the one I liked the most is this one, I hope you like it

Ingredients

• 200 g fresh white fish
• 6 g salt
• 6 g sugar
• 6 g mirin
• 1 egg white

Procedure

• Remove the skin of the fish and any fat
• Rinse the fish under cold water.
• Squeeze the fish with your hands to get rid of any excess water.
• In a food processor or something similar, put the fish, together with some salt, sugar, mirin and an egg white.
• Process  everything together until an homogeneous paste is formed.
• Divide the paste in two.
• Use one of the halves and spread it over plastic wrap to create a 19 by 15 cm rectangle.
• Then with some pinkish red food coloring, dye the other half of the paste (you can use some beet juice to create this color).
• Put a second layer of pink paste over the first layer, leaving one centimetre at the bottom and at the top of the rectangle free.
• Roll the fish cake, roll it carefully but tightly so you don't get air pockets.
• Put the roll into a steamer and steam it for about 15 minutes.
• Let it cool.

Here you have the video

Quinoa Stuffed Peppers

Hello everybody I hope you are having a wonderful week, this week I'm doing overtime at work so I'll upload another recycled video from my other channel (A pinch of star). I always go back to this recipe when I want to have something satisfying, warm and full of flavour. This recipe is delicious but also pretty healthy, it has quinoa which is a grain with a fair amount of protein and almost no fat, veggies (onion and peppers) which have lots of vitamin C and some lean meat for more protein. Anyway I hope you like it.

Ingredients

• 3 Red bell peppers
• 2 Garlic cloves
• 1 Onion
• 1 Carrot
• 2 Tbsp italian seasoning
• 1 chicken stock cube
• Salt and pepper to taste
• 1 Cup of cooked quinoa
• 1 Can of crushed tomatoes
• ½ Kg of lean beef
• 1 Tsp tomato paste (optional)
• Parmesan cheese (optional)

Process

• Clean and cut the peppers in halves, remove the seed and the inner White meat.
• Put the peppers in a pot, with hot water and boil then until soft but firm.
• Peel and cut the onion and the carrot in tiny pieces
• In a saucepan put a Little bit of vegetable oil and sauté the onion until translucent.
• Add the carrots and then the beef and mix.
• Add the chicken bouillon and break it so it can be mixed well.
• Add the minced garlic, the salt and pepper to taste and the Italian seasoning, mix everything together and stir fry until the beef is fully cooked.
• Add the pureed tomato, mix well and stir fry 5 minutes.
• To add a little bit more of taste you can add concentrated tomato
• Finally add the quinoa and mix everything together.
• In an oven plate putt he pepper halves and putt he filling inside. Don’t be shy put as much as you can.
• You can put some parmesan cheese on top before putting the pepper inside the oven.
• Put the peppers in the oven at 190 ºC with both burners on for about 15 minutes until the cheese is melted and golden brown.

Here you have the video

Healthy Pizza

Hello everybody, today is a holiday here in Spain and it's raining so I'm thinking about drinking a cup of tea right now hehehe. Today I ate some lentil stew and for dessert chia pudding, you can see a photo on Instagram if you like: https://www.instagram.com/tinyhealthykitchen/

Anyway today I'll show you how to make a healthy pizza!! Pizza can be healthy if you use a dough made with some whole wheat flour, add veggies, add proteins, don't get crazy with cheese and eat the right portion, everything is about the balance :). Let's go to the recipe!!

Here you have the pdf to download it and print the recipe: Healthy pizza

Ingredients

Pizza dough (for four medium size pizzas)

• 300 gr White flour
• 300 gr whole wheat flour
• 11 gr active dry yeast
• Warm water
• 1 Tsp salt

Basic ingredients for a margarita pizza

• 2 Tbsp. Tomato puree/paste/sauce
• Olive oil
• Parmesan cheese
• 60-70 gr Mozzarella cheese
• Few basil leaves

Other toppings

• Whatever you like

Process

• In a bowl put together the two kind of flours add salt and mix.
• Dissolve the yeast in warm water and mix very well until completely dissolved.
• Pour the yeast mixture on top of the flours, mix everything together with the spoon and then with your hands.
• Knead the dough for at least 10 minutes.
• Let the dough rest for about 3 hours in a warm place to double or triple in size.
• If you want to frost the dough divide it four, wrap each portion with plastic wrap and put it in the freezer. Defrost it 4 hours before eating or overnight in the fridge.
• Use your hands or a rolling pin to stretch the dough.
• Put a layer of tomato puree/paste/sauce on the dough, then a drizzle of olive oil, some parmesan cheese, the mozzarella, the cherry tomatoes and the basil
• You are free to put whatever you like on the pizza.
• Cook the pizza in a preheated oven at 220 ºC for 7 to 10 minutes.

Here you have the video

Shrimp and veggies stir fry

Hi everyone! If you know me you would know that I'm a big fan of Asian food, I love everything about it and I enjoy making Asian recipes by myself, doing so I learn a lot about these so different cultures and the different and "weird" ingredients they have. One of the thing I really like about Asian food is that it is healthier than the food we find in occident, it has a lot of veggies and lots of different and complex flavours. When I first started to dive into the amazing world of Asian food I went to this little Thai restaurant here in Barcelona and I'm gonna be honest maybe it is not the most authentic Thai restaurant but I love their food, specially a shrimp and vegetables stir fry. The original recipe has added sugar, but I don't put any because the pineapple is actually sweet enough to sweeten this delicious recipe. Of course you can skip the shrimps if you are vegetarian or vegan, so this recipe is for everyone out there who loves veggies and flavourful meal. Enjoy!

Here you have the video for this recipe:

Here you have a pdf link to download it and print it: Shrimp and veggies stir fry

Ingredients

• 1 Tbsp minced garlic
• 2 Tbsp oyster sauce
• 1 Tbsp soy sauce
• 3 Tbsp tomato sauce/paste
• White pepper to taste
• 1 Cucumber
• 14 Cherry tomatoes
• 200 gr shrimps
• 150 gr Peppers
• 170 gr Pineapple
• 1 Onion

Procedure

• Cut the pepper and onion in pieces of approximately 2x2 cm.
• Peal the cucumber and cut it in slices of 0,5 cm thickness.
• Cut the cherry tomatoes in half.
• Cut the pineapple in small pieces.
• In a saucepan stir fry the garlic, then add the shrimps and stir fry together with the garlic.
• Add the onion and the peppers and stir fry for one minute.
• Then add the cucumber together with the cherry tomatoes and stir fry for half a minute.
• Finally add the pineapple and mix everything together.
• Add a little water if you see that the saucepan is dry.
• Add the oyster sauce, the soy sauce, the sauce or paste of tomatoes and the white pepper to taste.

Pumpkin Pie Smoothie

Hello lovelies!! Autumn is finally here to stay and I'm so excited to make all those recipes I love from this season!! Here in Catalonia we eat a lot of sweet potato and chestnuts during autumn and since we don't have this ingredients available the rest of the year I put them in a lot of my recipes, so basically I become a sweet potato and chestnut lover during this season!! The problem with sweet potato is that it's too dense and in some recipes it works greatly but in others I prefer to use pumpkin, pumpkin has a similar taste to sweet potato but it's lighter. When I started to think about this smoothie I was tempted to make it with sweet potato, but then I changed my mind and I finally came up with the recipe I'm going to show you now, I hope you like it!

Ingredients

• 2/3 Cup pumpkin puree
• 1/2 Cup rolled oats
• 1 Cup milk or substitute
• 1/3 or 1/4 banana (depending on the size of the banana)
• 1/2 Tsp cinnamon powder
• 1/8 Tsp vanilla extract
• 1/8 Tsp ginger powder
• A pinch of salt
• Sweetener

*Depending on your ingredients (homemade or canned pumpking pie for example) the smoothie might be too thick, adjust it by putting more milk.
*Don't skip the pinch of salt when I tried it,

Procedure

• It can't be more easy than putting everything inside a blender and pushing the button hahaha!

Here you have the YT video: