Time and money saving meals

Looking for quick, cheap and easy-to-make meals that are also healthy and tasty? Look no further here are some delicous recipes.

The preparation time is around 1 hour and 30 minutes, and the portions serve one person. Remember to have seven containers for the lunches. There are only three meals, so repeat them as you wish.
Chicken, Avocado and Chickpea Wrap

tunesa

Ingredients:

1 Chicken Breast (boneless & skinless)
2 wraps or tortillas
1 Can Chickpeas (rinsed & drained)
1 Avocado
2 Cups Assorted Veggies
½ Cup Opadipity by Litehouse Greek Yogurt Ranch Dip
Salt and Pepper

Ingredients to Marinate the Chicken:

3 TS Litehouse Instantly Fresh Ginger
1 Lemon
3 TS Extra Virgin Olive Oil
Salt and Pepper

Directions:

  • Use lemon, ginger, extra virgin olive oil, salt and pepper to marinate the chicken breast. Put it in a Ziploc bag and leave it in the fridge. You can also use other ingredients to marinate the breast.
  • You can heat the wrap or tortilla or you can use it as it comes. The same goes for the veggies and chickpeas. I prefer to eat them raw, but it depends how you like them and if they need to be cooked (usually for 2-3 minutes).
  • Cook the marinated chicken breast on the grill or in a grill pan on the stove until they reach 165 degrees internal temperature. Then, let it rest.
  • Rinse and drain the chickpeas and place in a bowl with the avocado. Mash the chickpeas and avocado together with a fork. Add the chicken breast (diced) to the mixture with a sprinkle of salt and pepper. Add the Greek Yogurt Ranch Dip and mix together. Divide the mixture and spread on two tortillas or wraps and roll up.
  • Place the two wraps in separate containers with 2 cups of your favorite fresh veggies. Serve with 2 TS of Opadipity by Litehouse Greek Yogurt Ranch Dip.

 

Lemon-Ginger Chicken Over Brown Rice and Sautéed Greens

tunessa

Ingredients

2 Chicken Breasts (boneless & skinless)
1 Cup Brown Rice
8 Cups Greens
2½ Cups Water
2 TS Extra Virgin Olive Oil
2 TS Litehouse Instantly Fresh Red Onions

Directions

  • Marinate the chicken breasts as you did in the previous recipe, place them in a Ziploc bag and place them in the fridge.
  • Heat the olive oil in a saucepan over medium heat. Add 8 cups of greens (I use a combination of spinach, bok choy and green chard).
  • Add the Litehouse Instantly Fresh Red Onions. Cover for 2-3 minutes until the greens cook slightly. Sauté for 2-3 minutes more. Add 2½ cups of water and bring to a boil. Add 1 cup of brown rice and stir. Reduce the heat and simmer, covered for 30-35 minutes or until the water is absorbed. Remove from the heat and let it sit for five minutes. Fluff with a fork.
  • Cook the marinated chicken breasts on the grill or in a grill pan on the stove until they reach 165 degrees internal temperature. Let them rest.
  • Divide the brown rice into two separate containers. Top with one chicken breast each.

Sweet Potato and Quinoa Patties

tunesa.

Ingredients:

2 Medium Sweet Potatoes
2 Cups Quinoa (cooked)
½ Cup Whole Wheat Breadcrumbs
1 Egg
6-8 Cups Greens
½ Cup OPA by Litehouse Roasted Red Pepper Greek Yogurt Dressing
Salt and Pepper

Directions:

  • Prepare the quinoa according to the package directions.
  • Pierce the sweet potatoes with a fork several times, and microwave them in 3-minutes intervals until slightly soft and cooked through. You can also cook them at 400 degrees F in the oven for 45 minutes.
  • Remove the skin from the cooked sweet potatoes, then mash the sweet potatoes in a bowl. Mix in the 2 cups of cooked quinoa, breadcrumbs, egg, salt and pepper. Form 6 patties, and cook for 20 minutes on a baking sheet in a 425 degree pre-heated oven, flipping halfway.
  • Place about 2½ cups of your favorite greens into three separate containers. Top with two sweet potatoes and quinoa patties and top with 2 TS of the Opa by Litehouse Roasted Red Pepper Greek Yogurt dressing.

Fast Pizzas

tunessa.

With arabic or sandwich bread cut with a large cookie cutter, you can create mini pizzas to which you will add a little tomato sauce, mozzarella cheese and a little oregano and, if you want, pieces of low fat ham.

If you don’t have prepared tomato sauce, you can opt for canned whole tomatoes with which you can make a quick puree or ripe tomatoes cut into thin slices. These are the basic ingredients you use to make a pizza, but you can personalize it. It will take you 2 hours to prepare and 30 minutes to cook.
Omelettes and Tortillas

.tunessa

Tortillas and omelettes are a resource that is used in many parts of the world. And who doesn’t love them? We only need to make it a full dinner, but we don’t need to work hard for this.

To ensure a balanced meal, incorporate different vegetables into the mixture, such as: onions, mushrooms, sauteed zucchinis, fresh asparagus, peppers and even a more or less dried tomato stew, which will give a juicy consistency. Serve with a slice of toasted wheat bread and a cup of consommé.
Consommés (soups) and light creams

.tunessa

Consommés and light vegetable creams are a good choice that you can prepare on the weekend and freeze in portions for the rest of the week. It has been found that the intake of a hot dish like soup produces satiety and a sensation of wellness. It is also a good way to control your weight.

Beef or chicken consommés needs to be well degreased and then supplemented by adding bits of onion, garlic, sweet pepper and even an egg when serving as well as a little fresh chive, cilantro or parsley to add flavor.

In the case of creams, zucchini or pumpkin creams have less carbohydrates and zero fat; you can also add to this list the mushroom, tomato or chayote creams. And, if you want to add a dairy product, choose skim milk or yogurt, but in the case of the latter, do not let it boil. In this way, you won’t lose the properties of its beneficial bacterial flora.

Feel free to share your quick, easy and healthy recipes below.

 

 

recipe by youqueen

Ginger garlic paste

People who know me, they know that I looooooove using garlic. I’am one of those who put 10 cloves when the recipe says 2 😌. I always make my own paste, so I decided to share it with you guys. I hope you will like it, enjoy🤗

I used what I had, you can dubble if you want.
Ingredients

* Garlic

* Ginger

* Oil

* Water

Preparations

* Peel the garlic & ginger. Wash them.

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Pour 200ml oil in a blender. I used handmix. Add ginger and water. Blend this well.

Pour the ginger paste in a bowl.

* Pour 300ml oil in the blender and add garlic. Blend this well, if the mix is too thick add a little oil in it.

Once the garlic is blended nice, mix it with the ginger paste and blend it together.

* Your ginger garlic paste is now ready.

* Pour them in food containers and add oil (keeps it fresh). Store them in your fridge. (Always use a clean spoon +  stir the mix before using)

Spinach + Mango Smoothie

20190406_134312

It’s my day off,  so I made a quick smoothie for breakfast(more likely  brunch) 😁.

Here are the ingredients

– 1 handful of spinach

– 1 small mango (cut in cubes)

– 200ml almond milk

– 1tbsp chia seeds (optional)

Prepation

– Wash the spinach and mango.

– Cut the mango in small cubes.

– Put mango, spinach & milk in a blender and blend this well.

– Pour your smoothie in a glass, add the chia seeds and enjoy your smoothie 😉

20190406_13340220190406_134306

 

3 Types of Hummus

 

Hummus2blog-1

For the Sun Dried Tomato and Basil Hummus

Two 400g tins of chickpeas
Two 170g jars of sun-dried tomatoes
15 tablespoons of olive oil
10 tablespoons of water
A big handful of fresh basil leaves
2 juicy lemons
3 heaped tablespoons of tahini
3 cloves of garlic
3 teaspoons of cumin
salt and pepper to taste

Roast Carrot and Chili Hummus

Two 400g tins of chickpeas
4 carrots
15 tablespoons of olive oil
10 tablespoons of water
4 sticks of rosemary
2 juicy lemons
2 heaped tablespoons of tahini
3 cloves of garlic
2 teaspoons of cumin
1 red chilli pepper
salt and pepper to taste

For the Roasted Aubergine Hummus

Two 400g tins of chickpeas
15 tablespoons of olive oil
10 tablespoons of water
2 juicy lemons
2 heaped tablespoons of tahini
2 tablespoons of apple cider vinegar
3 cloves of garlic
2 teaspoons of cumin
2 teaspoons of paprika
1 teaspoon of tamari
salt and pepper to taste
1 aubergine

Preparations

  • All three recipes are basically the same – simply juice the lemons, drain the chickpeas and then place all of the ingredients into a food processor and blend until smooth
  • The only difference is with the aubergine hummus where you pre-heat the oven to 180C, then pierce the aubergine with a knife and place it in the oven to bake for 25 minutes – I add the peeled garlic for the last 5-10 minutes as roasted garlic is delicious in hummus. At this point the aubergine should be really soft, so take it out the oven, cut the top off the aubergine and add it to the blender with the roasted garlic.
  • With the roasted carrot hummus, you also need to pre-heat the oven to 180C, then cut the carrots into sticks and roast them on a baking tray with olive oil, salt and pepper for about 45 minutes so that they’re really tender. Again, I add the peeled garlic for the last 5-10 minutes so that it can roast too. Then add both to the blender.
    Store the hummus in an airtight container in the fridge for a week.

Spiced Pumpkin Porridge, with Caramelised Apples & Pecans

 

a-21

Serves: 1
Prep: 15M
Total time: 15M

For the Porridge
80g of oats
100ml of brown rice milk
1 teaspoon of vanilla powder
1 teaspoon of cinnamon
½ teaspoon of ground ginger
Sprinkle of ground nutmeg
5 tablespoons of pumpkin puree
2 teaspoons of coconut sugar

For the Toppings
1 apple
1 teaspoon of coconut oil
1 teaspoon of maple syrup
1 teaspoon of cinnamon
40g of pecans
Method:
– If you are making your own pumpkin puree, simply peel the pumpkin, roughly chop it into chunks and steam for 25 minutes until soft. Then blend it in a food processor until totally smooth.
– To make the topping, core and slice the apple. Cook the apples and pecans with the coconut oil, maple and cinnamon in a pan for about 10 minutes, until the apples are soft but still holding their shape.
– While the apple cooks, make the porridge by placing the oats in a saucepan with 200ml of water and brown rice milk, place the pan on a hob and cook for 4 minutes, stirring continuously. Add in the spices, pumpkin puree and coconut sugar and cook for another minute.
– When the porridge is cooked, spoon it into a bowl and top with the delicious apples and pecans before serving!

Spicy Veggie Noodle Bowl

Serves: 2
Cooking: 35M
Total time: 35M

Ingredients:

150g noodles (I use brown rice noodles)
300g tofu, drained
40g mange tout
1 courgette, chopped
1 fresh red chilli, chopped
Handful of beans sprouts, about 30g
Handful of roasted cashews, about 40g
Handful of chopped coriander, about 30g
For the dressing
2 tablespoons of peanut butter
1 teaspoon of tamari
3 tablespoons of olive oil
Pinch of salt
Method:

Start by draining your tofu. Once the water is drained, place a paper towel over the top and leave something heavy on it for 20 minutes to press out any excess liquid.

Once dry, place a pan with a drizzle of olive oil on a hob to warm up, cut your tofu and courgette into small pieces and place in the warm frying pan – sautée, untouched, over a medium heat for 10 minutes, before turning and finishing on the other side for 3-4 minutes.

Cook your noodles in boiling water for 8-10 minutes, adding your mange tout in the last minute or two. Once cooked, drain and mix together with the red chilli, bean sprouts, chopped coriander, tofu and courgette.
Then make your dressing by mixing together all of the ingredients – drizzle over the noodles and give it all a good mix together. Top with more fresh chilli and roast cashews and enjoy!

How To Make Sambusa

 

somali sambusa 001

After many requests, here is the english version of “how to make sambusa” for those who dont understand Swahili. Enjoy!!!

Ingredients
– Minced beef 1kg
– Spring roll sheets (spring roll pastry) – you can buy them at the African shops, Chinese supermarket).
– Spices (2tsp of tumeric powder, 2tbsp of paprika powder, 1tbsp of ginger powder, 2-3 tbsp of curry powder, 2-3 tbsp of beef flavour broth): I love spices (I never measure) + I do not use salt 😊
– 2tbsp Garlic paste
– 2 large onions: cut into small thin pieces
– 1 bell pepper: same
– Half bag of grated carrots
– 2-3 lemons: squeeze
– Frying oil
– Flour for folding
– Coriander / parsley

Lets do this 😉
– Remove the spring roll sheets from the freezer on time (I usually take them out the night before and put them in the fridge. Then they will be defrosted the next day).
– Put the minced meat, herbs, lemon juice + garlic in a large pan. Bring this to boil
– Meanwhile, cut the onions, bell pepper and coriander / parsley.
– Clean the pieces of onions, peppers, carrots and coriander / parsley.
– Don’t forget your minced meat, stir occasionally.
– When the minced meat is cooked, put the onions + bell pepper + carrots + coriander / parsley, stir well … and let it cook for 5-8 minutes.
– Taste whether there is enough seasoning / salt. If not, add a little. I usually add cubes of broth and curry powder.
– Let the meat boil, must be dry, otherwise they will leak.
– If the meat is cooked and well, turn off the fire. Let it cool off.
– Put 5-6 scoops of flour in a bowl and add water. Stir well, it should not be too thick or thin. This is your “glue”.
– Next step = folding  YouTube link. It is a bit difficult to explain Hahaha

– Fold, fill with minced meat & fold up.
– Fry your sambusa…… Ready to eat. Enjoy 😉

Ps: You dont have to fry them all, you can keep them in the freezer.

PhotoGrid_1553258217971These are the spices I used.

I make my own garlic paste. You can grate the carrots yourself, but I prefer buying the ones that are already done.

PhotoGrid_1553258174557Some people use eggs for folding. I use flour.

 

Zucchini Apple Muffins

zuchinni cupcakes

 

Ingredients:

1 large zucchini (courgette) (220g
3 apples
2 cups of ground almonds (240g)
1 cup of buckwheat or brown rice flour (200g)
¼ of a cup of almond milk (60ml)
1 tablespoon of coconut oil
½ a cup of maple syrup (125ml)
a handful of dates
1 tablespoon of cinnamon
1 teaspoon of vanilla powder
1 tablespoons of maple syrup

For the oaty topping

½ cup of oats (60g)
½ cup of pecans (80g)
¼ cup of almonds (50g)
¼ cup of dates (50g)
½ tablespoon of coconut oil

Preparations

  • Start by pre-heating the oven to 200C. Next peel 2 of the apples, discard their cores and chop their flesh into small cubes. Then slice the ends of the zucchini and finely grate it using a cheese grater. Give the grated courgette a good squeeze to get rid of some of the excess water in it – do not skip this step as it will stop your muffins cooking properly.
  • Place the almonds into a food processor and blend for a minute or so until a nutty flour forms. Add the apple cubes and grated zucchini into this flour along with all of the remaining ingredients (except for those used for the topping) and blend for a few minutes.
  • Once a smooth muffin mixture has formed, peel and finely chop the third apple then stir the apple pieces through the muffin mixture. Spoon it evenly into muffin containers, then place them in the oven for 10 minutes.
  • While the muffins cook, make the oaty topping. Place all the necessary ingredients into a food processor and blend for 2-3 minutes until a sticky crumble-like mixture forms, this will taste delicious.
  • Remove the muffins from the oven after 10 minutes and evenly distribute the oat mixture on top of each one before placing them back into the oven for another 25 minutes.
  • After 25 minutes stick a knife into one to check it comes out clean, if it does then they are cooked. Allow them to cool for about 20 minutes before eating them as they will finish setting during this time. I think they taste best a few hours after cooking. Enjoy.

 

Vegan Thai Green Curry

Serves: 4
Cooking: 45M
Total: 45M
Difficulty: easy

Ingredients:
1 onion
2 garlic cloves
1 tablespoon of Thai green curry paste
400ml can of coconut milk
1 teaspoon of maple syrup
1 lemongrass stalk, bashed
1 tablespoon of tamari
Handful of fresh basil leaves, chopped
1 red chilli, chopped
Salt and pepper to taste
3 courgettes, cut into bite sized pieces
175g baby corn, cut into bite sized pieces
Squeeze of lemon juice
Olive oil

Method:
Start by chopping your onion and garlic and placing them in a pan over a medium heat with a drizzle of olive oil. Cook for 8-10 minutes until soft.

Once your onions are soft, spoon in your curry paste and stir well – cook for another few minutes before adding in your coconut milk. Bring the whole thing to the boil then add in your lemon grass, maple syrup, lemon juice, tamari, courgette and baby corn – reduce the temperature and let simmer for 25-30 minutes.

Once everything is cooked through, remove the lemon grass stalk and serve with a sprinkle of chopped basil leaves, chilli, salt and pepper.

Raspberry Chocolate Chunk Cookies

200g ground almonds
100ml maple syrup
100g dark chocolate, chopped into chips
4 tablespoons of brown rice flour (or a plain flour)
1 heaped teaspoon of bicarb
1 tablespoon of coconut oil, melted

For the raspberry sauce
300g fresh raspberries

Method:
– Pre-heat the oven to 175c, fan setting.
– Place all of your cookie ingredients (apart from the dark chocolate chips) in a food  processor and pulse until well combined. Once combined, add in the chocolate chips and give it another quick pulse to mix through.
– Scoop out spoonfuls of the mixture and roll them into balls using your hands, then squash them down into cookie shapes and place onto a lined baking sheet. Cook in the oven for 20-25 minutes until golden.
– While they cook make the raspberry sauce. First, place all of the ingredients in a pan over a medium heat and cook for 5-10 minutes until everything is melted. Then remove the pan from heat and whizz using an electric hand mixer until smooth.

Drizzle over cookies and enjoy.