Gourmet Nutrition Week 1: A Beginner's Guide to Pescatarian Pleasures and Lactose-Free Delights!

Oatmeal with Berries

Calories: -2160

Ingredients:

• Gluten-free oats 1 cup
• Fresh berries 1 cup
• Honey 1 tablespoon

Cooking Steps:

1. Step 1: In a pot, bring 2 cups of water to a boil.
2. Step 2: Add 1 cup of gluten-free oats and reduce to a simmer.
3. Step 3: Cook the oats for about 10 minutes, stirring occasionally.
4. Step 4: Once creamy, remove from heat.
5. Step 5: Top the oatmeal with a cup of fresh berries and mix in 1 tablespoon of honey for sweetness.

Grilled Vegetable Wrap

Calories: -3021

Ingredients:

• Zucchini 1
• Bell pepper 1
• Red onion 1
• Olive oil 2 tablespoons
• Gluten-free wrap 2
• Hummus 4 tablespoons
• Cilantro 1 tablespoon

Cooking Steps:

1. Step 1: Preheat a grill or grill pan over medium heat.
2. Step 2: Slice 1 zucchini, 1 bell pepper, and 1 red onion.
3. Step 3: Toss the vegetables with olive oil, salt, and pepper.
4. Step 4: Grill the vegetables for about 10 minutes, until tender and slightly charred.
5. Step 5: Warm gluten-free wraps on the grill for 1 minute on each side.
6. Step 6: Spread hummus on each wrap, add the grilled vegetables, and sprinkle with chopped cilantro.
7. Step 7: Roll the wraps tightly and enjoy.

Chili Lime Salmon

Calories: -3451

Ingredients:

• Salmon fillets 2 (about 300g)
• Lime juice 2 tablespoons
• Olive oil 1 tablespoon
• Garlic clove 1
• Chili powder 1 teaspoon
• Asparagus 2 cups

Cooking Steps:

1. Step 1: Preheat the oven to 400°F (200°C).
2. Step 2: In a small bowl, mix 2 tablespoons lime juice, 1 tablespoon olive oil, 1 minced garlic clove, 1 teaspoon chili powder, and salt.
3. Step 3: Place salmon fillets on a baking sheet, brush with the lime mixture.
4. Step 4: Bake salmon for 15-20 minutes, until cooked through.
5. Step 5: While the salmon is baking, steam 2 cups of asparagus for 5 minutes.
6. Step 6: Serve the baked salmon with steamed asparagus on the side.

Avocado Toast

Calories: 320

Ingredients:

• Whole grain bread slices 2
• Avocado 1
• Cherry tomatoes 50g
• Feta cheese 30g
• Lemon juice 1 teaspoon
• Salt To taste
• Black pepper To taste

Cooking Steps:

1. Step 1: Toast the bread slices until golden brown.
2. Step 2: Cut the avocado in half, remove the pit and scoop the flesh into a bowl.
3. Step 3: Mash the avocado and season with salt, pepper, and lemon juice.
4. Step 4: Spread the mashed avocado onto the toasted bread.
5. Step 5: Top with cherry tomatoes and a sprinkle of feta cheese.

Grilled Chicken Salad

Calories: 450

Ingredients:

• Chicken breast 150g
• Romaine lettuce 100g
• Cucumber 50g
• Cherry tomatoes 50g
• Balsamic vinaigrette 2 tablespoons
• Olive oil 1 tablespoon
• Salt To taste
• Black pepper To taste

Cooking Steps:

1. Step 1: Season the chicken breast with salt, pepper, and olive oil.
2. Step 2: Grill the chicken on medium heat until fully cooked, about 7 minutes per side.
3. Step 3: Chop the lettuce, cucumber, and cherry tomatoes and place them in a salad bowl.
4. Step 4: Slice the cooked chicken and add to the salad.
5. Step 5: Drizzle with balsamic vinaigrette and toss gently.

Quinoa-Stuffed Bell Peppers

Calories: 430

Ingredients:

• Bell peppers 2 large
• Quinoa 100g
• Black beans 100g
• Corn kernels 50g
• Diced tomatoes 100g
• Cumin 1 teaspoon
• Chili powder 1 teaspoon
• Salt To taste
• Black pepper To taste

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Cook quinoa according to package instructions.
3. Step 3: Slice the tops off the bell peppers and remove the seeds.
4. Step 4: Mix cooked quinoa with black beans, corn, diced tomatoes, and spices.
5. Step 5: Stuff the mixture into the bell peppers and place in a baking dish.
6. Step 6: Bake for 20 minutes until the peppers are tender.

Oatmeal with Fresh Berries

Calories: 590

Ingredients:

• Rolled oats 1 cup
• Fresh berries 1/2 cup
• Honey 1 tablespoon (optional)

Cooking Steps:

1. Step 1: Boil 2 cups of water in a saucepan.
2. Step 2: Add 1 cup of rolled oats into the boiling water.
3. Step 3: Reduce heat and simmer for 5 minutes, stirring occasionally.
4. Step 4: Remove from heat and let it sit for 2 minutes.
5. Step 5: Top the oatmeal with 1/2 cup of fresh berries and a drizzle of honey, if desired.

Grilled Chicken Salad

Calories: 560

Ingredients:

• Chicken breast 200g
• Lettuce 1 cup
• Cherry tomatoes 1/2 cup
• Cucumber 1/2 cup
• Olive oil 1 tablespoon
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: Preheat the grill to medium-high heat.
2. Step 2: Season 200g of chicken breast with salt, pepper, and olive oil.
3. Step 3: Grill the chicken for 6-7 minutes on each side until fully cooked.
4. Step 4: In a bowl, mix lettuce, cherry tomatoes, and cucumber slices.
5. Step 5: Slice the grilled chicken and add to the salad mixture.
6. Step 6: Drizzle with olive oil and a squeeze of lemon juice before serving.

Stir-fried Tofu and Vegetables

Calories: 660

Ingredients:

• Firm tofu 250g
• Mixed bell peppers 1 cup
• Broccoli florets 1 cup
• Sesame oil 1 tablespoon
• Soy sauce 2 tablespoons
• Brown rice 1 cup (cooked)

Cooking Steps:

1. Step 1: Press and dice 250g of firm tofu.
2. Step 2: Heat 1 tablespoon of sesame oil in a wok.
3. Step 3: Add the tofu and stir-fry until golden brown.
4. Step 4: Remove tofu and set aside.
5. Step 5: Add 1 cup mixed bell peppers and broccoli florets to the wok.
6. Step 6: Stir-fry for 5-7 minutes.
7. Step 7: Return tofu to the wok and add 2 tablespoons of soy sauce.
8. Step 8: Mix well and serve hot over brown rice.

Oatmeal with Fruits

Calories: 1030

Ingredients:

• Rolled oats 1 cup
• Honey 1 tablespoon
• Cinnamon 1 teaspoon
• Fresh fruits (e.g., banana, berries) 1 cup

Cooking Steps:

1. Step 1: Bring 2 cups of water to a boil in a saucepan.
2. Step 2: Add 1 cup of rolled oats and reduce heat to a simmer.
3. Step 3: Cook for 5-7 minutes, stirring occasionally, until oats are tender.
4. Step 4: Remove from heat and stir in honey and cinnamon.
5. Step 5: Top with fresh fruits before serving.

Quinoa Salad with Grilled Chicken

Calories: 1050

Ingredients:

• Quinoa 1 cup
• Chicken breasts 2 pieces
• Cherry tomatoes 1 cup
• Cucumber 1, chopped
• Avocado 1, sliced

Cooking Steps:

1. Step 1: Cook 1 cup of quinoa according to package instructions.
2. Step 2: Season chicken breasts with salt and pepper.
3. Step 3: Grill chicken on medium heat for 5-7 minutes on each side.
4. Step 4: In a bowl, combine cooked quinoa, cherry tomatoes, chopped cucumber, and sliced avocado.
5. Step 5: Slice grilled chicken and serve on top of the quinoa salad.

Stir-Fried Tofu and Vegetables

Calories: 1020

Ingredients:

• Firm tofu 300g
• Sesame oil 2 tablespoons
• Bell peppers 2, sliced
• Broccoli florets 1 cup
• Carrots 2, sliced
• Soy sauce 3 tablespoons
• Garlic 2 cloves, minced
• Ginger 1 tablespoon, grated

Cooking Steps:

1. Step 1: Press tofu to remove excess moisture and cut into cubes.
2. Step 2: Heat sesame oil in a large pan over medium heat.
3. Step 3: Add tofu cubes and stir-fry until golden brown, about 5 minutes.
4. Step 4: Add bell peppers, broccoli, and carrots; stir-fry for another 5 minutes.
5. Step 5: Mix soy sauce, garlic, and ginger; pour over tofu and vegetables.
6. Step 6: Cook for another 5 minutes, stirring occasionally, until vegetables are tender.

Almond Granola with Banana

Calories: -2418

Ingredients:

• Rolled oats 200g
• Almonds 50g
• Honey 3 tablespoons
• Coconut oil 2 tablespoons
• Banana 100g

Cooking Steps:

1. Step 1: Preheat your oven to 180°C (350°F).
2. Step 2: In a mixing bowl, combine 200g rolled oats, 50g almonds, and a pinch of salt.
3. Step 3: In a saucepan on low heat, melt 3 tablespoons of honey with 2 tablespoons of coconut oil.
4. Step 4: Pour the melted mixture over the oats and almonds, stirring well to combine.
5. Step 5: Spread the mixture on a baking tray and bake for 20 minutes, stirring occasionally, until golden brown.
6. Step 6: Once cool, mix with 100g sliced banana before serving.

Falafel Bowl

Calories: -3021

Ingredients:

• Chickpeas 100g
• Onion 1 small
• Garlic 2 cloves
• Parsley 50g
• Cumin 2 teaspoons
• Salt 1 teaspoon
• Baking powder 1 teaspoon
• Olive oil For frying
• Mixed greens 100g
• Cherry tomatoes 50g
• Lemon juice To taste

Cooking Steps:

1. Step 1: Soak 100g of chickpeas overnight and then drain.
2. Step 2: In a food processor, blend the soaked chickpeas, 1 small chopped onion, 2 cloves of garlic, and 50g of parsley until a chunky paste forms.
3. Step 3: Add 2 teaspoons of cumin, 1 teaspoon of salt, and 1 teaspoon of baking powder, and blend again.
4. Step 4: Shape the mixture into small balls and fry in olive oil until golden brown.
5. Step 5: Prepare a salad base using 100g of mixed greens and 50g of cherry tomatoes.
6. Step 6: Top the salad with the fried falafels and drizzle with lemon juice.

Grilled Mahi Mahi with Salsa

Calories: -3456

Ingredients:

• Mahi mahi fillets 200g
• Tomatoes 100g
• Red onion 50g
• Jalapeño 1
• Lime juice To taste
• Coriander leaves To taste

Cooking Steps:

1. Step 1: Preheat your grill to medium-high heat.
2. Step 2: Season 200g of mahi mahi fillets with salt and pepper.
3. Step 3: Grill the fillets for about 4-5 minutes on each side, until fully cooked and opaque.
4. Step 4: For the salsa, chop 100g tomatoes, 50g red onion, 1 jalapeño, and mix with lime juice and coriander leaves.
5. Step 5: Serve the grilled mahi mahi topped with the fresh salsa.

Peanut Butter Banana Oatmeal

Calories: -2158

Ingredients:

• Gluten-free oats 100g
• Almond butter 2 tablespoons
• Banana 1 medium
• Water 350ml
• Honey or agave syrup 1 teaspoon

Cooking Steps:

1. Step 1: In a pot, add 100g of gluten-free oats and 350ml of water. Bring to a boil, then reduce heat to simmer until thickened, about 5-7 minutes.
2. Step 2: Stir in 2 tablespoons of almond butter, avoiding peanut butter due to regional availability, and ensure it's well combined.
3. Step 3: Slice a banana and top the oatmeal with the slices.
4. Step 4: Drizzle with a teaspoon of honey or agave syrup for sweetness.

Chickpea Salad

Calories: -3021

Ingredients:

• Canned chickpeas 200g
• Cherry tomatoes 100g
• Cucumber 50g
• Bell pepper 50g
• Black olives 30g
• Olive oil 2 tablespoons
• Balsamic vinegar 1 tablespoon
• Salt and pepper To taste

Cooking Steps:

1. Step 1: In a bowl, combine 200g canned chickpeas, drained and rinsed.
2. Step 2: Add 100g of cherry tomatoes, halved, and 50g of cucumber, diced.
3. Step 3: Mix in 50g of diced bell pepper and 30g of black olives.
4. Step 4: Drizzle with 2 tablespoons of olive oil and 1 tablespoon of balsamic vinegar. Mix well.
5. Step 5: Add salt and pepper to taste and toss lightly.

Seafood Paella

Calories: -3453

Ingredients:

• Olive oil 2 tablespoons
• Onion 1 medium
• Garlic 1 clove
• Mixed seafood (shrimp and squid) 300g
• Arborio rice 200g
• Fish stock 500ml
• Saffron threads 1 teaspoon
• Salt and pepper To taste
• Chopped parsley For garnish

Cooking Steps:

1. Step 1: Heat 2 tablespoons of olive oil in a large pan and sauté 1 chopped onion until translucent.
2. Step 2: Add 1 clove of garlic, minced, and cook for another minute.
3. Step 3: Stir in 300g of mixed seafood (shrimp and squid), cooking until the seafood is firm and opaque.
4. Step 4: Add 200g of arborio rice and stir to coat in the oil.
5. Step 5: Pour in 500ml of fish stock, bring to a boil, then reduce to a simmer until rice is tender, about 20 minutes.
6. Step 6: Stir in 1 teaspoon of saffron threads and season with salt and pepper to taste.
7. Step 7: Garnish with chopped parsley before serving.

Coconut Yogurt Parfait

Calories: -2158

Ingredients:

• Coconut yogurt 150g
• Mango 50g
• Gluten-free granola 50g
• Mixed berries 50g

Cooking Steps:

1. Step 1: In a bowl, mix 150g of coconut yogurt with 50g of sliced mango.
2. Step 2: Add 50g of gluten-free granola.
3. Step 3: Top with 50g of mixed berries.

Stuffed Peppers with Rice and Beans

Calories: -3021

Ingredients:

• Basmati rice 100g
• Black beans 150g
• Chopped tomatoes 50g
• Corn 50g
• Cilantro 20g
• Bell peppers 2

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (356°F).
2. Step 2: Cook 100g of basmati rice until tender.
3. Step 3: Mix the cooked rice with 150g of black beans, 50g of chopped tomatoes, and 50g of corn.
4. Step 4: Add 20g of chopped cilantro and season with salt and pepper.
5. Step 5: Cut two bell peppers in half and remove the seeds.
6. Step 6: Stuff the bell peppers with the rice mixture.
7. Step 7: Place the stuffed peppers on a baking tray and bake for 30 minutes.

Pan-seared Swordfish with Vegetables

Calories: -3453

Ingredients:

• Swordfish steak 200g
• Olive oil 1 tablespoon
• Zucchini 100g
• Red bell pepper 50g
• Broccoli florets 100g
• Basil 20g

Cooking Steps:

1. Step 1: Season 200g of swordfish steak with salt, pepper, and lemon juice.
2. Step 2: In a pan, heat 1 tablespoon of olive oil over medium heat.
3. Step 3: Pan-sear the swordfish for 5 minutes on each side until cooked through.
4. Step 4: In another pan, sauté 100g of zucchini slices with 50g of red bell pepper strips and 100g of broccoli florets.
5. Step 5: Add 20g of chopped basil to the vegetables and stir for an additional 2 minutes.
6. Step 6: Serve the swordfish with the sautéed vegetables.