Salad with quinoa and beet.

 PFC 11/28/32

436 KCAL.

For one portion use are 100 gr of beet, 1/2 avocado/50gr/, 30 gr quinoa, 30 gr goats cheese, 30 gr petroselinum and cilantro, 15 gr red onion, pepper chilli by taste, salt.

For sauce.

15 ml. of olive oil, juice of 1/2 lemon.

Quinoa cook till  ready, beet cook too, and cut. Avocado clean, and cut. Chop cheese. Chop greens, onion cut on half rings. For sauce, mix juice with oil, dress salad.

Warm salad with persimmon and pumpkin.

 264 kcal.

PFC 10.5/15/20

This very clear salad ,warm of persimmon and pumpkin idea on rainy weather, when on your table is sun shines, like of this sunny salad. These two fruits are combining good and light yogurt -orange note does his a most harmonizing. And if you want you can add egg poaches, but this not of importance.

For 2 portions take are 30 gr any salad leafs, 100 gr of pumpkin, Provence herbs pinch, garlic, 5 ml. olive oil, 40 gr of persimmon, 30 gr of orange lentil, 5 gr of pumpkin seeds, 5 gr of cedarwood nuts, egg, 30 ml. of orange juice, or peel pinch.

5 ml. of olive oil, salt, pepper by taste.

Yogurt sauce.

35 gr Crete yogurt, ten gr of salted cheese as brynza, 10 ml. juice of lemon, 15 gr of fresh herb as petroselinum, dill, mint.

garlic pinch ,thyme, 5 ml. of olive oil, salt, pepper by taste.

Cut pumpkin on pieces,sprinkle with an olive oil, shred with garlic chopped, and Provence herbs, wrap in paper for baking and bake in warmed oven till 180C for 20 min, and time of cooking depends on from a pumpkin kind.

Lentil wash, cook till ready. Cut persimmon on half rings.

 And for eggs poaches cooking, fill in pot with water, lead till weak boiling, shake egg in plate, and care put in water, cook 2 min. Apply on plate salad leafs, press juice of orange, add olive oil, salt, pepper, dress are leafs with this sauce, and good mix.

Add pumpkin pieces, persimmon, sprinkle with lentils, seeds of pumpkin, cedarwood nuts, add poaches egg, and slightly cut before serving.

For sauce use green, garlic, brynza chopped, add yogurt, and other ingredients, mix. Add in salad, sprinkle with pepper, serve.

Spring rolls.

179 kcal.

PFC 16/6/16

Very saturated, light, fresh snack, as for holiday and on an everyday ration, maximally cook and faster.

For one portion use are 30 gr of carrot, 30 gr of cucumbers, 30 gr of avocado, 30 gr salad iceberg, 70 gr of shrimps, 4 twigs of cilantro, rice sheet, sauce teriyaki. For teriyaki sauce.

One portion.

20.5 kcal.

PFC 0.5/0/4.5

10 gr of cleaned garlic, 8 gr cleaned ginger root, 60 ml. of water, 5 gr tapis starch, 20 ml. water.

All vegetables shred, like strips. Shrimps cook in boiling water for 2 min, wet rice sheet in water warm. Ready vegetables and shrimps put on the sheet, wrap, like rolls . Cook teriyaki sauce.

Ready rolls wet in sauce and enjoy taste.

Sauce.

Water add with soya sauce, and lead till boiling.Garlic, cheese shred. Add in boiling mixture.

Starch add in 200 ml. of water and thinner add in boiling sauce, mix, and cook till a thick sauce.

Ready sauce filter through sieve.

Avocado stuffing by fresh vegetables.

A variant for light and fast snack an ideal, when are poor time having for experiments.But taste you will enjoy.

153 kcal.

PFC 2/12.5/7

    For 2 portions take are one avocado /100 gr/, 60 gr of cucumbers without a pulp, garlic, juice 1/2 lemon, 10 ml. of olive oil, dill, petroselinum, cilantro 2 twigs.

Cut on halves avocado, remove stone, take pulp, halves sprinkle with juice of lemon, chop a pulp, sprinkle again, add salt, pepper by taste, oil, chopped garlic, mix. Cubes on cut cucumber, in tomatoes remove pulp, and chop. Chop greens. All mix and fill in halves of avocado.

Vegetable salad with shrimps.

Am enjoy Asian notes in recipes. Thanks for a  clear  qualities aroma Asian sauces and spices you can receive an awesome taste for any dish.

313 KCAL.

PFC 28/12.5/20

For one portion take are 130 gr cleaned shrimps, 30 gr of pods green peas, 30 gr of fresh cucumbers, 30 gr of carrot, 10 gr of Pekin cabbage, 4 twigs of cilantro.

For sauce are 10 ml. of dark sesame oil, 5 gr of root, garlic, 10 ml. lime juice, 1/2 tea.sp. of red pepper chilli, 15 ml. of artichoke syrup, 15 ml. of soya sauce or gluten-free sauce Tamari.

Shrimps cook for minute, cool on sieve. Chop cabbage, cucumber and carrot shred, remove seeds from a cucumber. Peas pods

cut optional obliquely . Celantro chop. All ingredients mix. For sauce ginger shred, chop garlic. And add in other ingredients and good mix. Dress salad with sauce and serve.