February 2017- Week nº 1

Monday              

Paella mixta

Olive oil, onion, tomatoes, green peppers, red peppers, prawns, squid, haddock, chorizo, rice, fish stock and water.

(Cal 389; fat 9g; prot 29g; carb 49g; chol 149g; sod 772mg).

Tuesdaydasdsadsadsadsadsadsadsadasd

Tortilla de patatas

Olive oil, onions, potatoes, egg.

(Cal 235; fat 13g; prot 10g; carb 19g; chol 245g; sod 692mg).

Caesar salad

Romaine lettuce, breadcrumbs, olive oil, salt, parmesan cheese.

(Cal 11293; fat 9g; prot 7g; carb 21g; chol 3g; sod 844mg).

Wednesdayadasdsadsadasdasdasdasdasd

Beef lasagna Italian recipe

Olive oil, minced beef meat, onion, carrots, tomatoes, beschiamella sauce, cheese, pasta.

(Cal 821; fat 41g; prot 43g; carb 68g; chol 118g; sod 634mg).

Thursdayadasdsadsadsadsadsadsadasd

Lucía´s favourite vegetable pizza

Flour, oil, butter and salt for the dough. Tomato sauce, mozzarella cheese, onion, tomatoes, mushrooms and green pepper for the top.

(Cal 334; fat 27g; prot 57g; carb 7g; chol 964g; sod 1,079mg).

Fridaydadsadasdasdasdasdasdasdasdas

Beef stew

Olive oil, onion, leeks, beef meet, white flour, mushrooms, celery, carrots, beef stock, salt and pepper.

(Cal 573; fat 33g; prot 29g; carb 39g; chol 94g; sod 734mg

Breaddadasdasdsadsadasdasdasdasdasd

Light wholemeal bread

Wholemeal flour, white four, lemon juice, butter, salt, sugar, yeast and water.

(Cal 350; fat 2g; prot 14g; carb 75g; chol 0g; sod 67mg).

January 2017- Week nº 3

Monday

Celeriac soup

Celeriac, onion, garlic, vegetable stock and blue cheese.

(Per serving: Cal 112; prot 5g; carb 15g; fat 4g; sod 300mg).

  

Cauliflower couscous

Cauliflower, almonds, agave syrup, olive oil,  garlic, herbs, cider vinegar and lemon.

(Per serving: Cal 292; prot 9,7g; carb 46g;  fat 14g;
sod 87mg).

asdasdasd
 sadasdasdasdasd

Tuesdayaasdasdasdasdadasdasdasdsad

Baked salmon with lemon and dill

Salmon, lemon, dill and butter.

(Per serving: Cal 905,3; prot 89,7g; carb 160g; fat 42,4g; sod 284mg).

Pesto Tagliatella

Pasta, basil, walnuts, garlic olive oil and parmesan cheese.

(Per serving: Cal 1363; prot 49,3g; carb 95,9g; fat 95,6g; sod 1,223mg).

 asasadadadadad

Wednesdaysadasdsadasdasdsadsadsdsadsd

Lentils with chorizo

Lentils, Spanish chorizo, leeks, onion, brown rice, green pepper, tomato and parsley.

(Per serving: Cal 540; prot 22g; carb  86g; fat 12g; sod 361mg).

 asdasdfadadadad

Thursdayasdasdasdasdasdasdasdasdasdasd

Meatballs with spaguetti

Spaguetti, beef and pork meat, onion, flour, tomato, cheese, garlic and egg.

(Per serving: Cal 1540; rot 72g; carb 215g; fat 44g; sod 357mg).

 asdafasfsfsfsf

Fridayasdasdasdasdasdasdsadsadsdsad

Mike´s recipe pepperoni pizza

Flour, oil, butter and salt for the dough. Tomato sauce, mozzarella cheese and pepperoni slices for the top.

(Per serving: Cal 360; prot 18g; carb 31g; fat 22g; sod 981mg).

asdadadadadadadadadadad

Breadadadasdasdasdasdasdasdasdadsd

Egg enriched white bread

White four, egg, water, vegetable oil, salt, sugar, yeast and water.

(Per serving: Cal 416; prot12g; carb 79g; fat 4g; sod 411mg).

January 2017- Week nº 2

Monday

Juliana´s courgette soup recipe

Courgettes, onion, olive oil and cheese.
(Per serving: cal 108; prot 0,3g; carb 2,4g;  fat 7g; sod 42mg).

Empanadillas de la abuela

White flour, vegetable oil, salt, and water for the dough. Tuna, tomato sauce, onion, sugar and salt for the stuffing.

(Per serving: cal 336; prot 16g; carb 58g; fat 5g; sod 779mg).

Tuesdaydadasdasdasdasdasdasdsadsad

Shepherd´s pie

Beef mince, potatoes, butter, olive oil, onion, leeks, carrots, celery, rosemary, tomato puree, red wine.

(Per serving: cal 685; prot 29g; carb 57g; fat 38g; sod 536mg).

Wednesdaydadasdasdasdasdasdasdsad

Vegetable korma

Onions, garlic, fresh red chili, fresh ginger, tomatoes, orange pepper, potatoes, cauliflower, salt, turmeric, cumin, coriander, garam masala, vegetable stock, natural yogurt, single cream, fresh coriander, basmati rice.

(Per serving: cal 514; prot 16g; carb 105g; fat 6g; sod 179mg).

Thursdaydadasdsadasdsadsadsadasdasd

Roasted chicken with vegetables

Onions, garlic, chicken, potatoes, asparragus, carrots, partnips, lemon.

(Per serving: cal 514;  prot 16g; carb 105g; fat 6g; sod 179mg).

Fridayadsadasdsadsadsadasdasdsadsad

Chunky vegetarian chili

Courgettes, green pepper, onion, garlic, tomatoes, red kidney beans, sweet corn, salsa, cumin, chili powder.  

(Per serving: cal 186; prot 8g; carb 37g; fat 1,5g; sod 854mg).

Breadsfdadasdasdasdasdsadasdasdasdd

Light wholemeal bread

Wholemeal flour, white four, lemon juice, butter, salt, sugar, yeast and water.
(Per serving: Cal 350; prot 14g; carb 75g;  fat 2g; sod 67mg).

November 2016- Week nº 4

Monday

Pumpkin soup

Pumpkin, potatoes, onion, olive oil.

(Per serving: Cal 129; prot 2g; carb 16g; fat 7g; sod 343mg)

  

Cauliflower couscous

Cauliflower, almonds, agave syrup, olive oil,  garlic, herbs, cider vinegar and lemon.

(Per serving: Cal 292; prot 9,7g; carb 46g; fat 14g; sod 87mg).

asdasdasd
 sadasdasdasdasd

Tuesdayaasdasdasdasdadasdasdasdsad

Baked salmon with lemon and dill

Salmon, lemon, dill and butter.

(Per serving: Cal 905,3; prot 89,7g; carb 160g; fat 42,4g; sod 284mg).

Pesto Tagliatella

Pasta, basil, walnuts, garlic olive oil and parmesan cheese.

(Per serving: Cal 1363; prot 49,3g; carb 95,9g; fat 95,6g; sod 1,223mg).

 asasadadadadad

Wednesdaysadasdsadasdasdsadsadsdsadsd

Lentils with chorizo

Lentils, Spanish chorizo, leeks, onion, brown rice, green pepper, tomato and parsley.

(Per serving: Cal 540; prot 22g; carb  86g; fat 12g; sod 361mg).

asdasdfadadadad

Thursdayasdasdasdasdasdasdasdasdasdasd

Thanksgiving turkey with stuffing. American recipe

Turkey, onion, sage, celery, vegetable oil, potatoes, cranberry sauce, gravy sauce, bread, dry cherries, green and black pepper, salt, eggs, parsley, green beans, partnisps and carrots.

(Per serving: Cal 1540; prot 72g; carb 215g; fat 44g; sod 357mg).

 asdafasfsfsfsf

Fridayasdasdasdasdasdasdsadsadsdsad

Leftovers thanksgiving turkey sandwich
Roasted turkey breast, watercress, cheesse, cranberry sauce, slices of apple and two sllices of egg enriched white bread.

(Per serving: Cal 360; prot 18g; carb 31g; fat 22g;  sod 981mg).

asdadadadadadadadadadad

Breadadadasdasdasdasdasdasdasdadsd

Egg enriched white bread

White four, egg, water, vegetable oil, salt, sugar, yeast and water.

(Per serving: Cal 416; prot12g; carb 79; fat 4g).