Our Planet is full of surprises and has amazing flavors and dishes, and not all of them are greasy and unhealthy.
Take a culinary adventure and enjoy these Simple Healthy Recipes from around the world!
Índice / Contents
Australia – Yummy Gluten Free Pea and Zucchini Fritters
These make a perfect breakfast or lunch option and leftovers are also great to have cold the next day. These are healthy, low carb, gluten free, low GI and dairy free.
Ingredients (for 12 fritters = 4 serves)
- 2 large zucchinis (approx 500g)
- 1 good pinch sea salt
- 1 cup chopped flat leaf parsley
- 1/2 cup chopped fresh mint
- 4 chopped spring onions
- 6 medium button mushrooms (these are mild flavoured – a strong flavoured mushie is too overpowering in this recipe)
- 3 organic free range eggs
- 1/2 cup besan (chickpea) flour
- zest from 1 lemon
- 1 cup peas (frozen or fresh)
- ground black pepper, to taste
- 1 tblsp olive oil
Grate the zucchini and place it in a colander in the sink. Add the pinch of sea salt and mix it through the zucchini gently with your hands. This doesn’t seem like much salt but it’ll do the job very well. (The ‘job’ being to draw out the water.)
Leave the zucchini for 10 minutes while you prepare the other ingredients.
Chop the herbs, mushrooms and the spring onions finely and place into a large bowl with the peas, lemon zest and add the ground black pepper.
After the zucchini has had its 10 minutes of sitting in the salt, get your freshly washed hands in there and squeeze out all of the liquid. You’ll be amazed at how much fluid comes out of this! As you squeeze out the fluid, pop each handful into the large bowl with the other ingredients.
Then add the lightly beaten eggs and the besan flour and mix it all together. The mixture will be moist but should hold together ok. Heat a non-stick (preferred) fry pan with the olive oil over a medium heat and use your hands to form the mixture into its first fritter. These fritters are quite soft but they should hold together well in the pan. You can add extra flour if you need to hold them together.
Cook these for about 2 minutes on each side or until golden brown.
Serve with a smashed avocado with organic feta, roasted cherry tomatoes, spinach, salsa or sweet chilli sauce, whatever you like really. The flavours in these fritters lend themselves well to Thai, Mexican or Mediterranean sides – so suit yourself!
Susie is a Yoga Teacher, Nutritional Medicine student and Mentor. She’s passionate about inspiring people to improve their health through nourishing, mostly plant-based food, moving the body and living mindfully.
She left behind a successful corporate career to create Head This Way, a Health and Wellness website with the mantra, “Create a life that feels good on the inside, not one that just looks good on the outside.” Pick up a free copy of Susie’s new recipe eBook, Eat This Way, while you’re there. You can also follow her on Facebook, Instagram and Twitter.
Greece – Greek Salad Recipe (Horiatiki)
Greek salad is one of the most famous Greek dishes. In Greece we usually accompany our food with a Greek Salad, but it can be eaten as a main course on its own.
Ingredients: (Serving 4 people)
- 3 medium tomatoes
- 1 cucumber
- 1 green pepper
- 1 medium red onion
- 100 grams of feta cheese
- 5-6 olives
- 3 -4 table spoons of extra virgin olive oil
- 1/2 table spoon of oregano
- Sea salt
- Cut the tomatoes into wedges
- Slice the cucumber into thick half moons
- Slice the onion in rings
- Cut the pepper in small clubs
- Cut the feta cheese in big cubes
- Put all the salad ingredients into a bowl
- Add the extra virgin oil, the oregano and salt according to taste and combine the ingredients.
The salad is ready to serve! Bon appétit! Or Kali Oreksi as we say in Greece!
Chrissy lives in Athens. She’s working in the marketing department of a newspaper, trying to explore the world as much as possible and writing in her blog Travel Passionate. Follow her adventures on Facebook, Twitter, Instagram and Pinterest.
Mexico – Healthy Guacamole Recipe
Avocados are so healthy for your body! From now on I’m sure you will love avocados! They are a great source of fiber and high in good fats.
- 2 ripe avocados (The trick to get the perfect creamy guacamole is buying good ripe avocados)
- 1 Tbsp Lime Juice, fresh squeezed is best!
- 2 Tbsp of minced red onion
- 1/2 ripe tomato, seeds and pulp removed, chopped
- 1-2 chiles, stems and seeds removed, minced
- 1/2 teaspoon of salt
- 2 tablespoons cilantro chopped (if you like it)
- Black pepper
- Cut the avocados in half. Remove seed. Scoop out avocado from the peel with a spoon and put it in a bowl. Using a fork, roughly mash the avocado. Don’t worry about getting it completely blended!
- Add the salt and lime juice.
- Add the chopped onion, cilantro, black pepper, and chiles.
- Mix well.
Don’t forget to taste it at this point to know if you like the flavor!
Refrigerate until ready to serve. And enjoy!
P.D. Add the chopped tomato just before serving so it doesn’t hurt guacamole’s flavor.
Spain – Cabbage and Orange Salad Recipe
A surprisingly delicious and very simple salad that makes use of the abundance of oranges in the wintertime in Murcia.
- 1 white cabbage
- 2-3 oranges
- Salt & pepper
- 100ml olive oil
- 50ml vinegar
- Cut the cabbage into small pieces and spread on a serving plate.
- Peel and cut the oranges, removing the pith.
- Spread the segments around the cabbage.
- Pour over some olive oil and vinegar, and season with salt & pepper.
Murcia-based, Spanish food & travel writer. Debbie Jenkins is the author of Going Native in Murcia, now in its third edition. She has published two cookery books: Spanish Village Cooking and Spanish Cooking Uncovered: Farmhouse Favourites
France – French Chocolate Mousse Recipe
This is the recipe of the real French Chocolate Mousse that has been in my family for more than 100 years…
No added sugar, no butter. Only dark chocolate and organic eggs, making this mousse a very healthy (and super delicious) dessert. Just the way it should be!
Ingredients (for 6 servings)
- 200g organic dark chocolate (70% minimum and 85% for the connoisseurs, which also has a lower sugar content)
- 6 organic eggs
- Place the chocolate in a heatproof bowl over a pan of gently simmering water. Stir until melted, (be careful not to put water into chocolate), remove bowl from heat and set aside to cool slightly.
- Pour the egg yolks in one bowl and the whites in another bowl. Beat the egg whites until stiff.
- Pour the melted chocolate on the yolks and mix well.
- Add and very gently mix with the chocolate mixture 1/3 of the stiffly beaten egg whites with a large metal spoon.
- Very carefully fold the rest of the chocolate mixture until combined.
- Pour in one big bowl or in small ramekins (in particular if you use 85% dark chocolate).
- Store in fridge for 3 hours minimum.
- Serve cold and topped with grated chocolate and/or fresh berries.
As always, abide by the ‘quality over quantity’ French Paradox principle, so please enjoy this delicious chocolate mousse in moderation.
Do you know that, in its pure dark form, chocolate is a heart-healthy food with more antioxidants than red wine and green tea? It’s particularly rich in flavonoids – antioxidants that assist in blood circulation, boost memory, smooth the skin and protect body cells from free radicals that cause inflammation and oxidation.
Chocolate is packed with magnesium, potassium and iron, minerals that are particularly vital to women’s health. It can also help fight anxiety and depression.
Organic eggs are a nutritional powerhouse providing 12 different vitamins (in particular vit B12, A, E, D) and minerals (zinc, selenium, iron, phosphorus). They are also very high in omega-3 fatty acids, central to brain and heart health.
Yves Calmette, is a French nutrition coach based in Sydney, Australia. Follow his tips on Healing Nutrition and Facebook.
Thanks to these easy and simple healthy recipes, you can solve the mystery of what to make on your trips and on busy days. And if you want to lear how to cook and play with it, why don’t you try cooking games? They are perfect for kids and adults too!
In the comments below, We’d love to hear from you!
love these beautiful and delicious-sounding recipes! (i’m going to try the salad from spain this week – i love both citrus and cabbage!) thank you, sara.
Thank you for giving them this great knowledge, really thank you for sharing, hope you will have such great posts as this more.