Tortilla Española Light
🍽️ Recipe: Sauté 150g thinly sliced potato and 50g onion in 1 tsp (5g) olive oil until soft. Mix with 150g egg whites and cook in non-stick pan until set.
Gazpacho Andaluz
🍽️ Recipe: Blend 150g tomato, 50g cucumber, 50g bell pepper, 1 tbsp (15g) olive oil, 1 garlic clove, and 2 tbsp vinegar until smooth. Chill before serving.
Pan con Tomate y Pavo
🍽️ Recipe: Toast 1 slice (40g) whole grain bread. Rub with 100g fresh tomato. Top with 40g sliced turkey breast and drizzle with 1 tsp (5g) olive oil.
Pierogi z Serem i Ziemniakami
🍽️ Recipe: Make dough from 60g flour & water. Mix 100g mashed potato, 80g low-fat curd cheese, and sautéed 20g onion for filling. Boil pierogi. Serve with a drizzle of 1 tsp (5g) olive oil.
Quinoa-Chicken Salad
🍽️ Recipe: Grill 90g chicken breast. Mix with 50g cooked quinoa, 70g spinach, 50g cucumber. Dress with 1 tsp olive oil and lemon juice.
Flaxseed-Tofu Mayo
🍽️ Recipe: Blend silken tofu, flaxseed oil, lemon juice, and Dijon mustard until creamy. Chill for 1 hour before serving.
Omelette aux Fines Herbes
🍽️ Recipe: Whisk 150g egg whites with 20g grated Swiss cheese, 5g tarragon, and 5g chives. Cook in non-stick pan until set. Serve with 100g steamed asparagus.
Gout-Safe “Teriyaki” Sauce
🍽️ Recipe: Combine 120ml coconut aminos, 60ml rice vinegar, 2 tbsp grated ginger, 2 minced garlic cloves, 1 tsp chili flakes. Simmer for 10 mins until slightly thickened.
Crab & Quinoa Stuffed Peppers
🍽️ Recipe: Roast 2 bell peppers (200g). Mix 50g crab with 60g cooked quinoa, 30g corn, and herbs. Stuff peppers and bake at 180°C for 15 mins.
Salmon Salad Wrap
🍽️ Recipe: Mix 80g flaked cooked salmon with 2 tbsp (30g) flaxseed-tofu mayo, 30g diced celery, and 5g fresh dill. Wrap in a large collard leaf (20g).
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