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TRANSCRIPT
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Copyright © HealthyAndAlive.org
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Copyright © HealthyAndAlive.org
Copyright
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Disclaimer
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medical problems and treatments. It contains information and ideas for, but not limited to,
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Contents
Chapter 1 - Soups ..................................................................................... 4
Chapter 2 – Starters ................................................................................ 12
Chapter 3 – Salads.................................................................................. 20
Chapter 4 – Quiches & Pizzas ................................................................ 28
Chapter 5 – Main Courses ...................................................................... 36
Chapter 6 – Snacks ................................................................................. 44
Chapter 7 – Pastries & Cakes................................................................. 52
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Chapter 1 - Soups
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Pumpkin and Walnut Soup
This soup will make you look good and will help your memory. If you wish, you can
replace the walnuts with slivered almonds to increase the protein content.
Instructions
1) Cut the pumpkin into cubes and steam
for 15 minutes.
2) Mix the pumpkin with the nutmeg, add
the salt and the milk.
3) Serve in bowls and add parsley and
walnut slivers.
You need...
- Pumpkin flesh (800g)
- Soy milk (30 cl)
- Nutmeg (1 pinch)
- Nut splinters (50g)
- Chopped parsley (1 tsp)
- Salt
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Gaspacho Tomatoes Passion
This gaspacho has an anti-cholesterol effect and will give a boost to your skin. In
addition, the Mediterranean flavors will delight you.
Instructions
1) Preheat the oven to th.8 (240°C), then
place the bell pepper on the baking sheet
and cook for about 30 min. The skin
should be tender. Let cool and remove
the skin and seeds.
2) Bring water to a boil and immerse the
tomatoes in it for 30 seconds. Peel them
and remove the seeds. Put in a blender:
tomatoes, crumbled bread, bell pepper,
peeled garlic clove, oil, vinegar,
Tabasco, salt and pepper.
Blenduntilsmooth.
3) Let cool for 1 hour. Serve cool.
You need...
- Tomatoes (1.2kg)
- Bran bread (3 slices)
- Red bell pepper (1)
- Garlic clove (1)
- Olive oil (1 tbsp)
- Sherry vinegar (2 tbsp)
- Tabasco
- Salt, pepper
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Detox Ice Soup
This detox soup has several advantages because it is low in calories, has draining
properties and is easy to make.
Instructions
1) Cut the fennel into pieces and cook in
boiling water for 20 minutes. Cut the
cucumber into pieces.
2) Add the cucumber, fennel, yogurt and
salt to a blender. Blend until smooth.
3) Let cool for 1 hour in the refrigerator.
Serve chilled, adding the anise seeds.
Tip: you can add soy milk for a thinner
soup.
You need...
- Fennel (1 bulb)
- Cucumber (1/2)
- Soy yogurt (1)
- Green anise seeds (1 tsp)
- Salt
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Glazed Avocado Soup
This soup is very good for digestion and transit. It is also full of antioxidants and acts
as an appetite suppressant. It is ideal for people suffering from diabetes. In Morocco
and India, this type of soup is served as a dessert.
Instructions
1) Cut the avocados in half and put the
flesh in a blender. Add the soy milk,
tarragon and salt.
2) Blend until smooth and creamy.
3) Serve directly in a large glass, or chill
for 20 minutes.
You need...
- Mature avocados (2)
- Soy milk (25cl)
- Chopped tarragon (1 tbsp)
- Salt
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Ultra Light Chinese Soup
This soup takes you directly to distant lands, to Asian lands. It has interesting
properties for the health with an anticholesterol effect.
Instructions
1) Rehydrate the black mushrooms in
warm water for 30 minutes. Peel and
chop the onion. Wash and cut the leek
into thin slices.
2) Boil 1.5 liters of water and add onion,
leek and mushrooms. Add salt and cook
for 10 minutes. Cut the tofu and add it to
the mixture. Cook for another 5 minutes.
3) Add the bean sprouts and serve
immediately, with the soy sauce in a
separate bowl.
You need...
- White leek (1)
- Dehydrated black
mushrooms (2 tbsp)
- Onion (1)
- Fresh soybeans (1 handful)
- Tofu (100g)
- Soy sauce
- Salt
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Coral Lentil Soup with Curry
Curry is a very interesting spice because it is very antioxidant. It boosts immunity,
fights cancer and gives an excellent taste to your dishes.
Instructions
1) Peel and chop the garlic and onion.
Heat oil in a casserole dish and sauté the
garlic and onion. Add the lentils, curry
powder, coconut milk and water.
2) Cover and cook over low heat for 20
minutes. Stir occasionally.
3) Add salt, mix and a little water if
necessary to obtain the right texture.
Serve hot.
Tip: you can add cilantro after serving.
You need...
- Coral lentils (200g)
- Garlic (1 clove)
- Onion (1)
- Curry (1 tsp)
- Coconut milk (20 cl)
- Olive oil (2 tbsp)
- Water (70 cl)
- Salt
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Sweet Potato - Ginger Soup
This delicious soup has an anti-cancer action and will boost your immunity thanks to
ginger and cinnamon.
Instructions
1) Peel the sweet potatoes and garlic
clove. Chop them up and put them in a
casserole dish with the spices and
pepper.
2) Cover with water and bring to a boil.
Lower the heat, cover and cook for 20
minutes.
3) Drain the vegetables and put them in
a blender. Add the soy milk and blend.
Add the broth until you get the texture
you want. Serve immediately.
You need...
- Sweet potatoes (500g)
- Garlic clove (1)
- Cinnamon (3 pinches)
- Nutmeg (2 pinches)
- Ginger powder
(2 pinches)
- Turmeric (1 tsp)
- Soymilk (10 cl)
- Pepper
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Chapter 2 - Starters
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Eggplant Caviar
Eggplants are very rich in soluble fiber, which reduces the increase in blood sugar by
slowing down digestion. It is an excellent ally against diabetes.
Instructions
1) Preheat the oven to 210°C. Cut the
eggplants in half lengthwise. Cut the
flesh into crosses and place them in an
oiled dish.
2) Remove the flesh with a spoon. Blend
it with the peeled and halved garlic clove,
lemon juice, olive oil, yogurt and salt.
3) Let cool and set aside in the
refrigerator for 1 hour. Serve with
cilantro.
Tip: Serve in sauce, with carrot or
cucumber sticks for dipping.
You need...
- Eggplant (2)
- Garlic clove (1)
- Yoghurt (1)
- Olive oil (2 tbsp)
- Lemon (1/2)
- Chopped cilantro (1 tbsp)
- Salt
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Broccoli Caviar
Broccoli is rich in iron and vitamin C, making it an excellent vegetable. Plus, this
recipe is ready in 5 minutes.
Instructions
1) Rinse the broccoli, cut it into florets
and cook them for 15 minutes in boiling
salted water.
2) Mix them with the peeled and halved
garlic clove, the lemon juice, the olive oil,
the yogurt and a pinch of salt.
3) Let cool, then set aside for 1 hour in
the refrigerator.
4) Sprinkle with cilantro and serve.
Tip: Serve in sauce, with carrot or
cucumber sticks for dipping.
You need...
- Broccoli head (1)
- Garlic clove (1)
- Yoghurt (1)
- Olive oil (2 tbsp)
- Lemon (1/2)
- Chopped cilantro (1 tbsp)
- Salt
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Zucchini Tagliatelle with Tomato
This is an excellent starter that will impress your guests and your children. It is fresh,
filling and rich in fiber and antioxidants, thanks to the olive oil.
Instructions
1) Rinse and dry the zucchini, remove
the ends. Slice them with a mandolin.
Plunge the slices into boiling water for 30
seconds.
2) Cut the bell pepper in half and boil it
for 2 minutes. Do the same with the
tomatoes for 30 seconds, then peel
them. Remove the seeds and cut into
small cubes. Whisk the lemon juice and
olive oil together. Mix the dices with the
coriander, the chilli, the garlic and
season.
3) Spread on a plate, then leave to cool
for an hour. Sprinkle with pine nuts.
You need...
- Zucchini (4)
- Orange bell pepper (1)
- Tomatoes (3)
- Chopped cilantro (2 tbsp)
- Espelette pepper (1 pinch)
- Lemon (1)
- Olive oil (4 tbsp)
- Pine nuts (2 tbsp)
- Garlic clove (1)
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Rillettes of Sardines
Sardines are excellent for your health because they are very rich in omega-3. It is
also a good food to fight against the winter blues...no wonder they are so popular in
northern countries.
Instructions
1) Drain the sardines, pressing the lid
down well. Put them in a bowl and crush
them.
2) Peel and chop the shallot. Add it to the
sardines, along with the ricotta, chives,
lemon juice and pepper.
3) Mix to have a homogeneous
preparation, place 2h in the fridge.
Tip: Serve in sauce, with carrot or
cucumber sticks for dipping.
You need...
- Can of sardines in oil (1)
- Shallot (1)
- Ricotta (1 scoop)
- Chopped chives (2 tbsp)
- Lemon juice (1)
- Pepper
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Carrot-White Radish & Hazelnut Salad
Here is a very simple to make appetizer, and it is excellent. It is very good for the
acid-base balance (to decrease the acidity of the body) and it is extremely tasty
thanks to the olive oil.
Instructions
1) Peel the carrots and white radish and
grate them. Put them in a salad bowl with
the walnut oil, cider vinegar, salt and
pepper.
2) Divide the hazelnuts.
Tip: replace the carrot with beet, if you
feel like a change.
You need...
- Carrots (3)
- White radish (1/2)
- Walnut oil (2 tbsp)
- Cider vinegar (4 tbsp)
- Crushed hazelnuts (1 tbsp)
- Salt and pepper
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Express Bean-Feta Salad
3 minutes on the clock is the time it takes to make this delicious salad! The olive oil
and feta will immediately take you to the Greek islands...
Instructions
1) Cook the beans for 6 to 8 minutes in
boiling salted water. Drain, run under
cold water, drain again and let cool.
2) Dice the feta cheese. Peel and slice
the shallot.
3) Put the beans in a bowl, add the oil,
shallot, thyme, pepper, feta and mix.
You need...
- Peeled beans (400g)
- Olive oil (1 tbsp)
- Shallot (1)
- Thyme (1 pinch)
- Pepper
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Guacamole
This is a classic of Tex-Mex cuisine, very interesting for the health. It is rich in
antioxidants and good vegetable fats (thanks to the avocado). Once you've tried it,
you'll never be able to buy grocery store guacamole again...
Instructions
1) Squeeze the lemons, peel and finely
chop the onion. Rinse the tomato and cut
it into small cubes.
2) Peel the avocados, remove the pits
and mash the flesh with a fork. Add the
lemon juice, onion, parsley, cayenne
pepper and salt. Add the diced tomatoes.
Serve immediately.
Tip: don't prepare it in advance because
the avocados oxidize quickly and lose
their nutritional properties. Eat it right
away!
You need...
- Lawyers walls (2)
- Tomato (1)
- Onion (1)
- Cayenne pepper (1 pinch)
- Lemons (2)
- Chopped parsley (2 tbsp)
- Salt
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Chapter 3 - Salads
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Chicken Grapefruit Salad
This ultra light salad is perfect for a weight loss diet. It is also rich in basic foods, a
positive element for the regulation of the pH balance of your body (i.e. making your
body less acidic).
Instructions
1) Drain and cut the hearts of palm. Cut
the batavia and chicken breast into
strips. Peel the grapefruits. Peel and
chop the red onion.
2) Mix everything in a bowl.
3) In a bowl, combine the balsamic
vinegar, walnut oil, salt and pepper.
Whisk and pour over salad.
Tip: replace the chicken with tofu for a
vegetarian version.
You need...
- Grapefruits (2)
- Batavia heart (1)
- Red onion (1/2)
- Chicken breast (2)
- Hearts of palm (1 box)
- Almond (8)
- Balsamic vinegar (2 tbsp)
- Walnut oil (1 tbsp)
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Quinoa Tabbouleh with Shrimps
This protein-rich tabbouleh is loaded with antioxidants. Just be careful where you use
the shrimp, and prefer them fresh.
Instructions
1) Cook the quinoa for 1 minute in boiling
salted water, drain it, put it in a bowl and
let it cool.
2) Dice the cucumber and halve the
cherry tomatoes. Add them to the bowl
along with the shrimp, lemon juice, oil,
sesame seeds, coriander and pepper.
3) Mix and chill until ready to serve.
You need ...
- Quinoa (200g)
- Cucumber (1/2)
- Cherry tomatoes (12)
- Pink shrimp (400g)
- Chopped parsley (2 tbsp)
- Chopped cilantro (2 tbsp)
- Sesame seeds (2 tbsp)
- Lemon (1)
- Sesame oil (1 tbsp)
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Rice Salad with Red Beans
This is a great salad, rich in protein that will make you feel incredibly full. I guarantee
you won't feel hungry during the day.
Instructions
1) Cook the rice al dente, according to
the time indicated on the package. Drain
and let cool.
2) Peel and chop the onion. Remove the
seeds from the bell pepper and cut it into
sticks. Drain the tuna and red beans.
Pour into a large salad bowl, add the
rice, olives, parsley, vinegar, salt and
pepper. Mix and chill until ready to serve.
You need ...
- Red beans (1 can)
- Basmati rice (150g)
- Black olives (12)
- Red onion (1)
- Yellow bell pepper (1)
- Tuna in oil (200g)
- Chopped parsley (2 tbsp)
- Wine vinegar (3 tbsp)
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Asian Salad
Very good salad, fresh and antioxidant. It is ideal for the evening, so you don't feel
too heavy before going to bed.
Instructions
1) Heat a skillet and cook the chicken
breast. Cut the tomatoes into quarters,
the cucumber and the chicken. Mix
everything together in a bowl with the
shrimp and mint leaves.
2) Whisk the oil with the lemon juice and
chilli, then pour over the salad, mix and
serve immediately.
Tip: replace sesame oil with olive oil for
a more antioxidant effect.
You need ...
- Fresh soybean sprouts
(2 handfuls)
- Cucumber (1/2)
- Cooked and peeled pink
shrimp (200g)
- Chicken breast (1)
- Mint
- Sesame oil (2 tbsp)
- Lemon juice (4 tbsp)
- Chilli paste (1 tip)
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Quinoa Salad with Avocado & Chicken
This salad will keep you hungry for the whole afternoon because it is rich in protein,
which is much more satiating than carbohydrates. It is also very antioxidant thanks to
the olive oil and curry powder.
Instructions
1) Cook the quinoa in salted water. Cut
the tomatoes into quarters and the
chicken into strips.
2) In a bowl, mix the cooled quinoa,
tomatoes, chicken, oil, curry powder,
mint and lemon juice. At the last minute,
peel the avocado, remove the stone and
cut the flesh into cubes. Add them to the
salad and serve immediately so that they
do not oxidize.
You need ...
- Quinoa (200g)
- Lawyer (1)
- Chicken breast (2)
- Tomatoes (3)
- Olive oil (1 tbsp)
- Curry (1 tsp)
- Chopped mint (1 tbsp)
- Lemon (1/2)
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Lentil Salad with Trout
An excellent salad to fight hunger. Coral lentils are rich in protein and fiber and are
easy to cook.
Instructions
1) Place the lentils in a large volume of
unsalted water with the bay leaf and
bring to a boil. Allow to cook. The lentils
should remain whole and crunchy.
2) Cut the trout into strips. Peel and chop
the shallot. In a bowl, crush the hard-
boiled egg with a fork and add the oil,
lemon juice, pepper, shallot, capers and
parsley.
3) Stir in lentils and trout, mix and chill
until ready to serve.
You need ...
- Coral lentils (200g)
- Smoked trout (4 slices)
- Laurel leaf (1)
- Shallot (1)
- Hard-boiled egg (1)
- Capers (2 tbsp)
- Chopped parsley (2 tbsp)
- Olive oil (2 tbsp)
- Lemon (1)
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Lebanese Tabbouleh
This recipe is very interesting because it has a low Glycemic Index, thanks to the
bulgur. The tomatoes and onions provide a good dose of antioxidants.
Instructions
1) Cook the bulgur for 12 minutes in
boiling salted water. Drain and let cool.
2) Wash the tomatoes and dice them.
Peel and chop the onions. Trim the
parsley and chop the leaves.
3) In a bowl, mix the bulgur, tomatoes,
parsley, salt and pepper. Add olive oil
and lemon juice. Mix well and let rest 30
min in the refrigerator.
You need ...
- Bulgur (100g)
- Tomatoes (4)
- White onions (4)
- Flat parsley bunches (2)
- Lemons (2)
- Olive oil (2 tbsp)
- Salt and pepper
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Chapter 4 - Quiches & Pizzas
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Salmon Quiche
This salmon quiche is excellent and good for you. Buckwheat flour is gluten-free and
has a lower GI than wheat flour.
Instructions
1) Combine the flours, salt, chopped
butter and water in a bowl and mix until
smooth. Spread the dough in a mold and
place in a cool place. Preheat your oven
to 210°C.
2) Cut the salmon into cubes. Mix the
ricotta cheese with the eggs and spinach
and season with salt and pepper.
3) Divide the salmon cubes among the
pie shells, cover with the spinach mixture
and bake for 35 minutes.
You need ...
- Wheat flour (100g)
- Buckwheat flour (100g)
- Butter (100g)
- Fresh salmon (250g)
- Spinach in branch (250g)
- Eggs (3)
- Ricotta (250g)
- Oil for the mould
- Salt and pepper
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Spinach Quiche
This quiche is a very good ally because wholemeal flour has a lower GI than normal
flour. Spinach is rich in iron, fiber and antioxidants that protect your health, especially
your eyes.
Instructions
1) Spread the dough in an oiled pie pan
and place in a cool place. Preheat oven
to 210°C.
2) Cook the spinach for 10 minutes in a
saucepan and then squeeze it.
3) Crush the cheese in a bowl, add the
eggs, nutmeg, salt and pepper. Mix with
the spinach, pour over the pie crust and
bake for 30 minutes.
Tip: add 50g of crushed hazelnuts, they
go very well with the spinach.
You need ...
- Homemade short crust
pastry made with whole meal
flour
- Spinach (500g)
- Fresh goat cheese (250g)
- Eggs (3)
- Nutmeg (1 pinch)
- Salt and pepper
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Shredded Vegetable Quiche
Here is an excellent recipe that is very beneficial to your health. Flaxseed is a super
food, very rich in omega-3.
Instructions
1) Pour the flour and salt into a bowl, add
the butter, seeds and a little water.
Knead until you get a homogeneous
mixture. Spread the dough in an oiled pie
pan. Let it rest for 30 minutes in a cool
place.
2) Preheat the oven to 210°C. Peel and
grate the vegetables. Heat the oil in a
frying pan, add the vegetables, salt and
pepper.
3) Break the eggs into a bowl, beat them
into an omelet with the milk and cheese,
add the vegetables, season with salt and
pepper, pour over the pastry base and
bake for 20 minutes.
You need...
- Spelt flour (250g)
- Butter (100g)
- Brown flax seeds (2 tbsp)
- Carrots (250g)
- Parsnips (250g)
- Eggs (2)
- Unsweetened condensed
milk (20cl)
- Grated cheese (100g)
- Olive oil (1 tbsp)
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Pizza Margharita
This pizza dough has a lower Glycemic Index than traditional pizzas made with
wheat flour. In addition, it is less rich in gluten.
Instructions
1) Dissolve the yeast in 15cl of warm
water. Mix the flour, oat bran, olive oil
and yeast and knead until the dough
doesn't stick to your fingers.
2) Let rise 1 to 2 hours in a warm place.
3) Preheat oven to 180°C. Spread the
dough on a pizza pan. Cover with tomato
coulis, then arrange tomatoes,
mozzarella, olives and oregano.
4) Bake for 20 minutes.
You need ...
- Wholemeal flour (125g)
- Oat bran (125g)
- Baker's yeast (1)
- Olive oil (1 tbsp)
- Tomato coulis (1 jar)
- Fresh tomatoes (2)
- Mozzarella (1 scoop)
- Black olives (8)
- Oregano
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Pizza Regina
This pizza dough has a lower Glycemic Index than traditional pizzas made with
wheat flour. In addition, it is less rich in gluten.
Instructions
1) Mix the flour in a bowl with the salt,
olive oil and 25cl of warm water. Knead
until you get a ball. Leave to stand for 1
hour.
2) Preheat oven to 240°C. Spread the
dough on a baking sheet. Slice the
mushrooms and onions and fry them in a
pan. Spread the tomato sauce on the
dough, add the mushrooms, onions,
olives and ham, season with pepper and
cook for 15 minutes.
3) Sprinkle with basil and serve.
You need ...
- Wholemeal flour (350g)
- Fine salt (2 tbsp)
- Baker's yeast
- Olive oil (4 tbsp)
- Tomato sauce (6 tbsp)
- Mushrooms (200g)
- White onion (1)
- White ham (100g)
- Black olives (8)
- Chopped basil (1 tbsp)
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Protein Pizza
This pizza dough has a lower Glycemic Index than traditional pizzas made with
wheat flour. In addition, it is less rich in gluten. Eggs are a very interesting source of
protein.
Instructions
1) Mix the flour in a bowl with the salt,
olive oil and 25cl of warm water. Knead
until you get a ball. Leave to stand for 1
hour.
2) Preheat oven to 240°C. Spread the
dough on a baking sheet. Slice the
mushrooms and onions and fry them in a
pan. Spread the tomato sauce on the
dough, add the mushrooms, onions,
olives, ham and pepper and cook for 15
minutes.
3) Add 3 eggs to your pizza, then bake
for another 5 minutes. Sprinkle with basil
and serve.
You need...
- Wholemeal flour (350g)
- Baker's yeast
- Olive oil (4 tbsp)
- Tomato sauce (6 tbsp)
- Mushrooms (200g)
- Eggs (3)
- White onion (1)
- White ham (100g)
- Black olives (8)
- Chopped basil (1 tbsp)
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Vegetarian Pizza
This vegetable-rich pizza allows you to indulge yourself while filling up on fiber,
minerals and antioxidants. Not to be eaten every night though...
Instructions
1) Mix the flour in a bowl with the salt,
olive oil and 25cl of warm water. Knead
until you get a ball. Leave to stand for 1
hour.
2) Preheat oven to 240°C. Spread the
dough on a baking sheet. Chop the
mushrooms, onion, zucchini, eggplant
and bell pepper and fry in a pan. Spread
the tomato sauce over the dough,
sprinkle with the filling and olives, season
with pepper and bake for 15 minutes.
3) Sprinkle with basil and serve.
You need...
- Wholemeal flour (350g)
- Baker's yeast
- Olive oil (4 tbsp)
- Tomato sauce (6 tbsp)
- Mushrooms (200g)
- Zucchini and eggplant (1)
- Yellow bell pepper (1)
- White onion (1)
- Black olives (8)
- Chopped basil (1 tbsp)
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Chapter 5 – Main Courses
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Red Beans with Tofu & Whole Grain Rice
This recipe is high in fibre and will appeal to vegetarians. With the amount of protein,
you are unlikely to feel hungry in the afternoon.
Instructions
1) Cook the rice. Drain. Cut up the tofu.
2) Heat the oil in a frying pan, fry the
pressed garlic clove and the diced tofu.
Add salt and pepper, then add the red
beans and the cooked rice and leave to
cook.
3) Sprinkle with the chopped onions and
serve immediately.
Tip: this recipe is very good cold, so you
can take it in a box to eat at work.
You need...
- Whole grain rice (200g)
- Red beans (200g)
- Tofu (250g)
- Onions (2)
- Garlic clove (1)
- Olive oil (1 tbsp)
- Salt and pepper
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Vegetable Curry with Coconut Milk
The many spices in this recipe have a strong anti-inflammatory and antioxidant
effect. This is a very good recipe to protect your body from cancer.
Instructions
1) Peel the sweet potatoes and cut them
into cubes. Cut the zucchini into chunks.
Peel and chop the garlic and onions, and
sauté them while stirring for 2 minutes.
2) Add cumin, cinnamon, curry powder
and sweet potatoes. Mix the tomato
paste in 50cl of hot water, then pour it,
add salt and pepper and bring to a boil.
3) Add the zucchini, cauliflower, green
beans and chickpeas and cook for 15
minutes. Just before serving, stir in the
coconut milk and coriander.
You need ...
- Cauliflower (500g)
- Green beans (200g)
- Zucchini (1)
- Sweet potatoes (2)
- Chickpeas (200g)
- Cumin, Curry (1 tbsp)
- Coconut milk (30cl)
- Tomato concentrate (2 tbsp)
- Garlic and onions (2)
- Chopped coriander
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Oriental Meatballs
This recipe is excellent and strong in taste. You can accompany it with brown rice,
bulgur or wholemeal with chickpeas.
Instructions
1) Preheat the oven to 210°C. Peel and
chop onions and garlic. Mix with ground
meat, herbs, spices, salt and pepper.
2) Shape into balls and bake in the oven
for about 15 minutes, turning halfway
through.
You need ..
- Ground beef (350g)
- Minced lamb meat (350g)
- Onions (2)
- Chopped parsley (2 tbsp)
- Chopped cilantro (2 tbsp)
- Garlic clove (1)
- Cinnamon, turmeric, cumin
(1 tsp)
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Ginger Chicken
This is an excellent slimming recipe, rich in protein and low in calories. In addition,
ginger adds a very interesting antioxidant effect.
Instructions
1) Cut the chicken into cubes. Squeeze
lemon, mix with olive oil, ginger, salt,
pepper, and pour over chicken. Stir and
marinate for 1 hour.
2) Preheat the oven to 210°C. Cut the
bell pepper in half, remove the seeds
and cut it into squares. Thread the
chicken cubes onto the skewers,
alternating them. Grill the skewers for 10
to 15 minutes, turning them regularly.
You need...
- Chicken breast (400g)
- Red bell pepper (1)
- Ginger (1 tbsp)
- Olive oil (3 tbsp)
- Lemon (1)
- Salt and pepper
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Chili Con Carne
This famous dish originating from Mexico takes us directly back to the time of the
conquest of the West. But moreover, it is healthy and very filling.
Instructions
1) Peel the onions and garlic cloves and
chop them. Heat the oil in a large
saucepan, sauté for 2 minutes while
stirring, then add the meat. Stir
everything for 3 min with a fork. Pour in
the drained and rinsed beans and the
crushed tomatoes, add the cumin and
chilli and season with salt and pepper.
Mix and pour 1 glass of water. Cover the
pan and let simmer for 15 minutes.
2) At the end of the cooking time,
uncover the pan and let the remaining
liquid evaporate. Sprinkle with oregano.
You need ...
- Can of red beans (1)
- Minced meat (400g)
- Can of crushed tomatoes (1)
- Onions (2)
- Cloves of garlic (3)
- Olive oil (2 tbsp)
- Cumin (1 tsp)
- Cayenne pepper
- Oregano (1 tsp)
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Cod fillets with parsley
Cod is an excellent fish, lean and rich in proteins. Its only drawback? It is sometimes
a bit expensive. You can replace it with saithe fillet, very rich in vitamin B12...and
much cheaper.
Instructions
1) Peel and chop the sweet potatoes and
steam them. Rinse and chop the parsley.
Bring 50cl of water to the boil and dip the
parsley in it.
2) Mix the parsley, garlic, soy cream, salt
and pepper.
3) Place the cod in the parsley infusion
with the bay leaf, salt and bring to a boil.
4) Warm the parsley sauce and coat the
fish with it. Serve with the sweet potatoes
and lemon wedges.
You need...
- Cod fillets (4)
- Flat parsley bouquet (1)
- Garlic clove (1)
- Soy cream (25cl)
- Bay leaves (2)
- Lemon (1)
- Sweet potatoes (4)
- Salt and pepper
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Shrimp Stir-Fry Chinese Style
Preferably use fresh shrimp (many frozen shrimp come from countries that feed them
anything and everything). Also take fresh bean sprouts, they are nothing like the
ones in a can.
Instructions
1) Steam the broccoli. Peel and press
the garlic cloves. Rinse the bean sprouts.
Heat the oil in a frying pan: add the
garlic, bean sprouts and cayenne pepper
and cook for 10 minutes, stirring
regularly.
2) Add the shrimp, reheat for 5 minutes,
then gently mix in the broccoli.
You need ...
- Broccoli florets (600g)
- Cooked and peeled large
shrimps (24)
- Fresh soybean germ
(1 handful)
- Cloves of garlic (4)
- Olive oil (1 tbsp)
- Cayenne pepper
(1 pinch)
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Chapter 6 - Snacks
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Banana Pancake with Red Fruits
This recipe is absolutely delicious and allows you to enjoy pancakes in the morning
without feeling guilty, thanks to a very low Glycemic Index.
Instructions
1) In a large bowl, mash the bananas.
Add eggs and beat until mixture is fairly
liquid (it's okay if there are pieces of
banana left)
2) Add buckwheat flour and beat.
3) Pour a small ladleful onto a hot oiled
pan (olive oil preferred) and cook on both
sides. Enjoy with red fruits.
Tip: Use frozen berries to make this
recipe year-round.
You need ...
- Eggs (4)
- Bananas (2)
- Buckwheat flour (2 tbsp)
- Frozen berries
(1 handful)
- Agave syrup (optional)
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Banana Shake
The banana is an excellent fruit and has the advantage of being available at a good
price everywhere, all year round. In addition, it is one of the richest fruits in proteins.
Instructions
1) Put the banana in a blender with the
ice cubes and blend for 1 min.
2) Add the vanilla and blend again for 1
minute.
3) Blend again, adding the milk.
4) As soon as you get a nice foam, serve
and enjoy.
Tip: you can replace the milk with sugar-
free soy/almond milk.
You need ...
- Banana (1)
- Milk (1/2 Litre)
- Ice cubes (2)
- Vanilla
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Vanilla & Melon Shake
You may not be used to seeing melon shake recipes, yet it's absolutely delicious. A
classic to save for summer, with sun-drenched melons in season.
Instructions
1) Put the melon in a blender with the ice
cubes and blend for 1 min.
2) Add the vanilla and blend again for 1
minute.
3) Blend again, adding the milk.
4) As soon as you get a nice foam, serve
and enjoy.
Tip: you can replace the milk with sugar-
free soy/almond milk.
You need ...
- Melon (1/2)
- Milk (1/2 Litre)
- Ice cubes (2)
- Vanilla extract (1 tsp)
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Icelandic Croque-Monsieur
Did you know that dark bread is much healthier than white bread? It has fewer
calories, a lower glycemic index and is rich in fiber. Plus, it's much more filling, so
enjoy it!
Instructions
1) Cut the salmon into strips and the
pickle into thin slices. Chop the salad.
2) Spread fresh cheese on one side of
each slice of bread, place salad on one
and pickles on the other. Press lightly to
adhere.
3) Place the salmon on the salad and
close the sandwich.
You need ...
- Black bread (2 slices)
- Smoked salmon (1 slice)
- Pickle (1)
- Fresh cheese spread (50g)
- Batavia (1 leaf)
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Apple Muesli
This muesli is perfect for breakfast or a snack, as it will keep you going for several
hours. Cinnamon also has a very interesting effect as it limits the increase in blood
sugar. Choose organic apples and keep the skin!
Instructions
1) Rinse and dry the apple, cut it into
quarters and remove the seeds. Cut the
quarters into cubes.
2) Mix in a bowl with the muesli, bran
and cinnamon.
Tip: buy muesli with no added sugar, this
is very important. You will find many
varieties in organic stores.
You need ...
- Muesli with dried fruits (50g)
- Apple (1)
- Oat bran (1 tbsp)
- Cinnamon (1 tsp)
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Maple Syrup Porridge
Oatmeal is an excellent ally for a healthy life. It is high in fiber, rich in protein, filling
and does not cause blood sugar spikes like white bread which is rich in wheat. The
best part? Oats are gluten-free (well, most varieties).
Instructions
1) Bring the milk to a boil with the
cinnamon. Lower the heat, pour in the
oats and cook according to package
directions (about 7 minutes), stirring
constantly with a whisk. The mixture
thickens and becomes creamy.
2) Remove from heat, add maple syrup
and pour into a bowl. Serve immediately.
Tip: choose natural oatmeal with no
added sugar.
You need ...
- Oatmeal (40g)
- Semi-skimmed milk (25cl)
- Cinnamon (1 tsp)
- Maple syrup (1 tbsp)
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Soy Milk Granola
Granola is a mixture of cereals, dried fruit and oilseeds that originated in the United
States. It is an excellent anti craving food for breakfast or a snack, especially if you
have planned to work out a few hours later.
Instructions
1) The day before, dice the apricots and
prunes. Put them in a bowl and cover
with water. Crush the almonds and
pumpkin seeds.
2) The next day, pour the almond mixture
into a bowl, add the prunes, apricots,
kiwis, cinnamon and soy milk.
Tip: prepare it the day before to let the
ingredients soften.
Tip 2: You can replace the kiwis with red
fruits.
You need ...
- Soy milk (1 liter)
- Dried apricots (4)
- Prunes (4)
- Kiwis (2)
- Whole almonds (100g)
- Pumpkin seeds (1 tbsp)
- Cinnamon (1 tsp)
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Chapter 7 - Pastries& Cakes
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Apple-Banana Cake
A simple, easy and quick cake to make...but downright delicious. Do not sweeten!
The natural sugars in the apples and banana are more than enough.
Instructions
1) Preheat the oven to 180°C. In a bowl,
mix the almond powder, flour, cinnamon
and yeast. In a food processor, mix the
eggs, banana, oil and compote.
2) Stir into flour mixture.
3) Pour the mixture into an oiled cake
pan and bake for 30-40min. The blade of
a knife should come out clean.
Tip: Add raisins or dried apricots to give
the recipe a boost.
You need ...
- Almond powder (160g)
- Wholemeal flour (40g)
- Eggs (2)
- Ripe banana (1/2)
- Oil (3 tbsp)
- Apple compote without
sugar (100g)
- Cinnamon (1 tsp)
- Yeast (1/2 sachet)
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Chocolate Cream
These chocolate creams are excellent and have a much lower Glycemic Index than
those you can find in the shops. In addition, cinnamon has a very interesting
antioxidant effect.
Instructions
1) Heat the milk and cream in a
saucepan. Whisk the egg yolks in a bowl.
When the milk is simmering, pour it
gently over the eggs, then pour the
mixture back into the saucepan and
cook, stirring constantly, until the cream
thickens. Remove from the heat, add the
broken chocolate, sugar and cinnamon
and stir until smooth.
3) Divide into ramekins, let cool and
place in the refrigerator for 2 hours.
You need ...
- Semi-skimmed milk (20cl)
- Light cream (20cl)
- Egg yolk (4)
- Coconut sugar (1 tbsp)
or maple syrup (1 tbsp)
- Dark chocolate 70% or more
(150g)
- Cinnamon (1 tsp)
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Half-baked Chocolate
This recipe is to die for! The 70% chocolate is still rich in added sugars, so don't
abuse it. If you want to be on the safe side, choose 100% cocoa dark chocolate with
no added sugar (available in organic stores).
Instructions
1) Preheat the oven to 220°C. Butter a
small mold.
2) Melt the butter and chocolate over
very low heat. Beat the eggs with the
maple syrup, then add the butter-
chocolate mixture.
3) Stir in the flour, pour into the pan and
bake for 8 minutes. Let cool and serve
immediately.
Tip: The secret is in the cooking. Keep a
close eye on your half-baked cookies to
ensure that the core remains melting.
You need ...
- Dark chocolate 70% or more
(150g)
- Butter (90g)
- Eggs (4)
- Maple syrup (100g)
- Wholemeal flour (40g)
or buckwheat flour (40g)
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Super Light Chocolate Bavarian
Coconut sugar is an excellent ingredient because it has a much lower Glycemic
Index than sugar, and it is 100% natural. For chocolate, choose cocoa with the
highest possible %, preferably 100% cocoa, with no added sugars.
Instructions
1) Soak the gelatin sheets in cold water.
Mix the cottage cheese and sugar in a
bowl.
2) Heat the milk with the chocolate and
bitter cocoa in a small saucepan. As
soon as it simmers, stir to melt the
chocolate. Remove from the heat, add
the gelatin, stir again and drizzle over the
cottage cheese while whisking. Pour into
ramekins and refrigerate for 4 hours.
Tip: Serve these bavarois with fresh
pineapple slices.
You need ...
- Cottage cheese 0% (400g)
- Coconut sugar (50g)
or maple syrup (50g)
- Semi-skimmed milk (10cl)
or Soy milk (10cl)
- Dark chocolate 70% or more
(100g)
- Bitter cocoa powder
(1 tbsp)
- Gelatin sheets (4)
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Maple Syrup Financiers
These no-sugar, no-butter financiers are low in calories and won't blow your blood
sugar. They're a great accompaniment to coffee or tea.
Instructions
1) Preheat the oven to 180°C. Break the
eggs by separating the whites from the
yolks.
2) Beat the egg yolks with the syrup and
milk, then add the almond powder. Beat
the egg whites until stiff and fold into the
mixture.
3) Divide the dough into the financier
molds and bake for about 15 minutes.
The edges of the financiers shouldbrown.
You need ...
- Almond powder (125g)
- Eggs (4)
- Maple syrup (60g)
- Semi-skimmed milk (3 tbsp)
or Soy milk (3 tbsp)
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Tiramisu
The famous tiramisu, symbol of French gastronomy! This no-sugar-added recipe is
still delicious and makes an excellent dessert to finish a good meal.
Instructions
1) Preheat the oven to 180°C. Break the
eggs, separating the whites from the
yolks. Mix the almond powder, honey,
vanilla, milk and yolks.
2) Beat the egg whites until stiff. Add to
the mixture and bake for 15 minutes. Mix
the cottage cheese with the honey and
vanilla. Cut the cookie. Dip them in the
coffee, arrange them side by side in a
dish.
3) Cover with cottage cheese and
refrigerate for 2 hours. Just before
serving, sprinkle with cocoa.
You need ...
- Almond powder (125g)
- Eggs (3)
- Liquid Honey (50g)
- Semi-skimmed milk (3 tbsp)
or Soy milk (3 tbsp)
- Vanillaextract (1 tsp)
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Cocoa Muffins
The wholemeal flour in these muffins avoids a sudden rise in blood sugar, as with
wheat flour, because the glycemic index is much lower.
Instructions
1) Preheat oven to 180°C. Mix the cocoa
and the almond powder. Break the eggs
into a bowl, beat them into an omelette
with the sugar, then add the cream. Add
the cocoa almond powder and the flour
mixed with the yeast.
2) Divide the batter between the cups of
the muffin trays and bake for 25 minutes:
the muffins should be golden brown.
Tip: use a silicone pan for more even
baking.
You need ...
- Wholemeal flour (175g)
or buckwheat flour (175g)
- Yeast (2 tbsp)
- Coconut sugar (100g)
or maple syrup (100g)
- Soy cream (15cl)
- Almond powder (50g)
- Cocoapowder 100%
(2 tbsp)
- Eggs (3)