Eat healthy, Eldersburg, MD (2026)

02/24/2022

In my opinion this is one of the tastiest fish fillet recipes. In addition to being healthier because it is baked, the fish is very tasty! The crust is crispy and helps keep the internal moisture, really good! In this recipe I used Saint Peter fillet (tilapia), which I cut in half lengthwise (separating the two “bands”), but it can be the fish of your choice.

Season the fish at least 2 hours in advance, you can use whatever seasonings you like best. I just used lemon juice, salt and freshly ground white pepper. Making the crust is very simple. I will share the base recipe and then some suggestions for flavoring it.

To make the base of the crust you will need:

1 cup coarsely processed toast (the kind of industrialized toast you buy at the market to eat with cottage cheese, manja?). The ideal is to use traditional toast, the light or fiber versions are too dry. If you don't have a food processor, put it in a bag and hit it with a hammer or rolling pin. You can also use stale French bread grated on a coarse grater or processed, as long as it is very hard and dry, or toast made with French bread, but you can't let it toast too much, take it out of the oven before browning.

1/2 teaspoon of salt;
4 tablespoons of oil.
This is the base for the fish crust (enough for 4 large fillets). Just mix well. To flavor it, just add the ingredients of your choice, I used:
1/3 cup of green smell;
1 tablespoon of granulated garlic;
zest of the rind of 1 lemon.
You can add your favorite herbs, parmesan, peppers, whatever you like, as long as you don't release too much liquid, otherwise it won't be crispy.

Once that is done, just cover the fillets on top with the “farofinha” pressing with your hands and place them in a well-greased roast with olive oil (I put aluminum and grease over it). Take the fillets to the low oven, otherwise until the fish reaches the point the crust burns. My oven is weak, so I leave it on 180º. When the crust is golden, just take it out of the oven and serve. Hmmmm too good!!!

02/23/2022

There are days when you are too lazy about everything, even taking a shower… kkk… tell the truth, it happens to you too. I had a few cubes of loin left over from lunch, so I shredded and made a filling for a quick wrap. I used RAP 10 to make my life easier and it turned out great. A few arugula leaves to increase and that's it.

Ingredients for loin and tomato wrap

1 cup shredded pork loin
1 tomato chopped into cubes
2 tablespoons of ready-made tomato sauce
1 tablespoon of sour cream
freshly ground black pepper
salt if necessary
2 RAP 10 discs
4 arugula leaves

Preparation

Shred the loin cubes, left over from lunch. In a pan, mix the meat with the tomato sauce, the cream and the chopped tomato. Season with black pepper and see if you need to add salt. Bake the RAP 10 disks in a frying pan, according to the package instructions and assemble your wrap with the arugula leaves. Serve it hot.

02/23/2022

Quinoa with Chicken and Vegetables

servings 4 servings
Ingredients

For the quinoa and vegetables
1 cup raw quinoa
2 cups filtered water
1 chopped carrot
1 chopped chayote
1 teaspoon salt
for the chicken
200 grams chicken breast fillet in strips
1 lemon juice
1 tablespoon apple cider vinegar
1 teaspoon salt
1 tablespoon butter or oil
Method of preparation
First, let's wash the quinoa grains well. As he is very small, be careful when passing through the sieve and wasting everything. The ideal is to wash until the water is very "clean", without foam. Next, peel and chop the carrot and chayote. Here, we use these two vegetables but you can also use boiled pumpkin, chopped tomato…

In a bowl, let the chicken "marinate" in the lemon juice, vinegar and salt. You can use spices to your liking, too. Leave it in the fridge, we will prepare this chicken when the quinoa is ready.

In a pan, boil 2 cups of water. Then, pour in the washed quinoa and cook with the pan semi-covered over low heat until the water dries up. Add salt during cooking.

In another pan, cook the carrots and the chayote. I steamed them separately because they have different cooking times. Anyone who wants can make it close, leaving more for “al dente”.

Cooked quinoa, it's time to pass the chicken in the skillet. Whether in butter or oil, brown the chicken strips.

In a large bowl, combine the quinoa, cooked vegetables and chicken. You can serve it hot or cold, it's really good!

02/22/2022

Mushrooms with broccoli and chickpeas in the pan (vegan)

You will need:
(serves 3 people)
1 medium broccoli, cut into small flowers
300g sliced fresh mushrooms
1 large onion coarsely chopped
3 cloves of garlic, minced (or 1 teaspoon of garlic paste)
2 tablespoons of olive oil
1 teaspoon dried thyme
1 teaspoon ginger (grated fresh or dried)
salt
50 ml of water
50ml of milk (or plant-based drink)
1 teaspoon soy sauce (optional)
1 teaspoon cornstarch (cornstarch) or cornstarch
160g of cooked chickpeas
parsley to decorate
Confection:
Put the onion, garlic and oil in a large skillet to heat. When the onion became translucent, I added the mushrooms and then the broccoli, thyme, ginger and salt. Add water and let it cook on medium heat for 10 minutes.
In a glass, mix the milk, cornstarch and soy sauce.
I added the chickpeas, drizzled with the milk mixture and let it boil for another 2 minutes.
It's ready to serve!

02/21/2022

Calories: 60 per serving
Category: Sweets and snacks
Difficulty: Easy
Yield: 15 servings
Preparation Time: Fast (up to 30 minutes)
Type: Input
Ingredients 1 bunch of chopped spinach leaves 3 col. (soup) grated parmesan cheese 3 egg whites 1 chopped onion 2 minced garlic cloves 3 col. (soup) of oil 1 cup (tea) of oat flakes 1 col. (coffee) baking powder salt to taste nutmeg to taste

Spinach and Oatmeal Cookies
Difficulty level: Easy, Category: Sweets and snacks

Method of preparation
Heat a skillet and sauté the onion and garlic in oil. Add the spinach and sauté it until it wilts and the water from the bottom of the pan dries up. Let cool.

Transfer it to a bowl, add the rest of the ingredients and mix well. Divide the dough into 15 equal portions and flatten them like a hamburger. Heat a non-stick skillet and grill the dumplings on both sides until golden. Serve immediately.

02/21/2022

OAT PORRIDGE IN THE OVEN, today's recipe ❤ Now with the colder days, is a hot and comforting breakfast starting to taste good? Anyone feel the same out there?! Is it sooo cold in the morning that you can't stand it?

I like this recipe because you can make it in large quantities, and whenever the oven is hot, is it an option to take advantage of the heat?

Then just keep it in the fridge and eat it throughout the week. Do you wake up and have breakfast prepared?

Let's go to the recipe?

– 300g of oat flakes

– 2 tablespoons of chia seeds

– 2 tablespoons of coconut flour

– 600ml of water or milk or vegetable drink

– 150ml of pasteurized egg whites

– Cinnamon to taste

– 1 apple

– Red fruits to taste

– Mix the oat flakes, chia seeds, coconut flour, cinnamon in a bowl and add the water. Stir and let rest.

– Beat the egg whites until stiff (if you don't want to add egg whites, you don't need to) and add to the previous mixture. ?Distribute in an oven pyrex.

– Place slices of apple, red berries and cinnamon on top

– Bake in a preheated oven at 180⁰C for about 20 minutes.

What do you think?! Approve the recipe?! How did your day start?! You know what…?! I'm already thinking about going back to my workshops! What are the topics that interest you?!

02/18/2022

light meatball

Ingredients
500 grams lean ground beef
1 clear
0.5 onion
1 clove garlic
2 tablespoons oat bran or 1.5 slices of wholegrain bread
0.5 cup (tea) parsley
1 teaspoon (tea) salt
to taste Black pepper
Method of preparation
Cut the onion into large pieces and beat in a food processor or blender with the whites, garlic, salt, pepper, parsley and oat bran (or chopped wholemeal bread).
Mix the cream with the ground meat and make balls.
Bake in medium oven for about 20 minutes.

02/18/2022

Tuna and eggplant burger

Night photo (which I hate) and without great productions but I couldn't pass up this recipe without a blog entry. Guys, what a delight!!!!
I saw Carol (who is a nutritionist and owner of the Saboridades blog) talking about a tuna burger with oat bran that she had made and I was dying to try it. As she immediately gave the hint that the yield was low, I decided to make a gambiarra to make the train yield a little more. The result was so delicious, so light, so beautiful (didn't it?) that I already want to make a bunch to freeze:
1 can of drained tuna
1 medium eggplant (or 2 small)
2 garlic cloves
Oat bran as much as you need (here it was almost 1 cup)
Salt and pepper to taste
1 drizzle of olive oil plus a little more for grilling

Arrange the halved eggplants with the peeled garlic cloves on a baking sheet, season with salt and pepper to taste and 1 tsp of olive oil (I make these cuts in the eggplant to help remove the pulp later)
Cover with aluminum foil and bake in the oven until the eggplants are soft.
Wait for it to cool and with a knife remove all the contents of the eggplant.
In the food processor or in a large bowl, mix the tuna, garlic, eggplant until it becomes a homogeneous mass (if you don't have a food processor, just use a fork and a little goodwill and everything will be fine)
Add the oat bran little by little until you get the point of modeling (enjoy and check the salt)
Shape the hamburgers and bake in the oven on a greased baking sheet with a little olive oil or grill directly in the skillet - it's ready super

! Do what you will love =)

02/18/2022

Sweet potato with chicken
Preparation time:30 mins

Cooking time:60 mins

Total time:1 hour 30 minutes

Ingredients:
For the filling:
500g chicken breast (skinless and boneless)
2 sprigs of marjoram or sage
1 large chopped onion
2 minced garlic cloves
1 teaspoon of sweet paprika
¼ cup dry white wine
4 tablespoons of tomato paste
3 tablespoons of oil
1 cup of water
Salt and pepper

For the base and mounting:
1k raw sweet potato
50g cold butter
1 cup of milk (approximately)
½ tablespoon of melted butter
Grated Parmesan cheese
Nutmeg
salt
Way of doing:
In a pressure cooker, place the chicken breasts, marjoram or sage sprigs, salt, cover with water and bring to a boil. Count 20 minutes from the moment you start to wheeze.
Remove the pan from the heat, wait for the pressure to release, discard the liquids and herbs. Close the pressure cooker and shake a few times so that the meat is shredded.
In a skillet place the oil and onion and sauté until translucent, add the garlic and shredded chicken and sauté for a few minutes.
Then add the white wine and cook until evaporated.
Add the tomato paste, sweet paprika and water and mix. Cover the skillet and let it cook until the ingredients are well integrated and the sauce is low on liquid. Adjust salt and add pepper to taste.

For the base: While you prepare the chicken, peel the sweet potatoes, cut into pieces, place in a pan with water and bring to a boil until soft.
Drain the potatoes well, mash them while still hot using a fork or crusher. Immediately add the butter, and mix without bringing to the boil. The temperature of the potato will melt the butter.
Add the milk little by little until you get a creamy but slightly firm puree, the amount of milk can vary according to the moisture of the potato. Mix well and add salt and freshly grated nutmeg. Reserve.
Heat the oven to 250C and grease a dish with oil.
Layer the base with half of the mashed sweet potato, top with the shredded chicken, scatter the rest of the mashed potatoes and spread evenly.
Brush the surface with the melted butter, spread the grated cheese and put the escondidinho in the oven.
Leave in the oven for approximately 20 minutes. If your oven has a grill/golden, turn it on so that the surface is well browned.
Let your sweet potato escondidinho rest for a while before serving.

02/18/2022

Sweet potato with chicken
Print out
Preparation time:30 mins

Cooking time:60 mins

Total time:1 hour 30 minutes

Ingredients:

For the filling:
- 500g chicken breast (skinless and boneless)
- 2 sprigs of marjoram or sage
- 1 large chopped onion
- 2 minced garlic cloves
- 1 teaspoon of sweet paprika
- ¼ cup dry white wine
- 4 tablespoons of tomato paste
- 3 tablespoons of oil
- 1 cup of water

Salt and pepper

For the base and mounting:
1k raw sweet potato
50g cold butter
1 cup of milk (approximately)
½ tablespoon of melted butter
Grated Parmesan cheese
Nutmeg
salt
Way of doing:
In a pressure cooker, place the chicken breasts, marjoram or sage sprigs, salt, cover with water and bring to a boil. Count 20 minutes from the moment you start to wheeze.
Remove the pan from the heat, wait for the pressure to release, discard the liquids and herbs. Close the pressure cooker and shake a few times so that the meat is shredded.
In a skillet place the oil and onion and sauté until translucent, add the garlic and shredded chicken and sauté for a few minutes.
Then add the white wine and cook until evaporated.
Add the tomato paste, sweet paprika and water and mix. Cover the skillet and let it cook until the ingredients are well integrated and the sauce is low on liquid. Adjust salt and add pepper to taste.

For the base: While you prepare the chicken, peel the sweet potatoes, cut into pieces, place in a pan with water and bring to a boil until soft.
Drain the potatoes well, mash them while still hot using a fork or crusher. Immediately add the butter, and mix without bringing to the boil. The temperature of the potato will melt the butter.
Add the milk little by little until you get a creamy but slightly firm puree, the amount of milk can vary according to the moisture of the potato. Mix well and add salt and freshly grated nutmeg. Reserve.
Heat the oven to 250C and grease a dish with oil.
Layer the base with half of the mashed sweet potato, top with the shredded chicken, scatter the rest of the mashed potatoes and spread evenly.
Brush the surface with the melted butter, spread the grated cheese and put the escondidinho in the oven.
Leave in the oven for approximately 20 minutes. If your oven has a grill/golden, turn it on so that the surface is well browned.
Let your sweet potato escondidinho rest for a while before serving.

02/17/2022

Ingredients:

- 2 organic Taeq apples, cut into half moons (160 g)
Juice of ½ organic Taeq lemon
- 3 tablespoons of organic Taeq olive oil (39 g)
- 2 tablespoons balsamic vinegar (20 g) Salt and freshly ground pepper to taste
- ¼ cup (55 g) coarsely chopped walnuts
- ½ Taeq organic red cabbage, cut into thin strips (200 g)
- 1 organic Taeq beet, cut into thin strips (57 g)
Taeq organic thyme leaves to taste

When preparing salads with leafy vegetables, a good tip is to think about seasonings, seeds, nuts and even fruits to add a sweet touch to the mixture. Coleslaw, for example, is delicious with apples, lemon juice and walnuts, which add some crunchiness and are very nutritious.

Here, we separate a coleslaw recipe enhanced with chopped beets and golden walnuts that is very healthy and colorful. Organic olive oil and balsamic vinegar, in turn, are two ingredients that enhance the flavor of vegetables and work as thermogenic seasonings. Check out our step-by-step guide to making a neat salad!

Method of preparation
Drizzle the apples with the lemon juice and set aside;

In a small jar with a lid, mix the olive oil, balsamic, salt and pepper, cover and stir well;

In a non-stick skillet, brown the walnuts;

Assemble the salad with all the ingredients on individual plates, sprinkle with the walnuts and thyme leaves and drizzle with the dressing.

Eat healthy

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