Rice cakes with sweet potatoes and black sesame

Tamales

Empanadas

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<h2>Ingredients:</h2>
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<ul>
<li class="col">20 g butter at room temperature</li>
<li class="col">20 g cane sugar</li>
<li class="col">1 whole fresh egg</li>
<li class="col">80 g flour</li>
<li class="col">A pinch of salt</li>
<li class="col">1 teaspoon of yeast</li>
<li class="col">40 g oatmeal flakes</li>
<li class="col">60 g dried cranberries</li>
</ul>
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<h2>Instructions:</h2>
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<ul>
<li class="instructions">Preheat the oven to 190&deg;C.</li>
<li class="instructions">In a bowl, whisk the cane sugar and butter at room temperature.</li>
<li class="instructions">Stir in the whole egg, then the flour with the yeast and salt and finally the oatmeal with the dried cranberries.</li>
<li class="instructions">Form small balls with a tablespoon and place them on a baking tray covered with baking paper.</li>
<li class="instructions">Bake the cookies for about 10 minutes.</li>
</ul>
<div class="instructions">&nbsp;</div>
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<td style="width: 14.7352%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}">
<p>ENERGY (KCAL)</p>
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<td style="width: 7.81555%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}">
<p>PROTEIN (G)</p>
</td>
<td style="width: 7.81555%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}">
<p>TOTAL CARBOHYDRATES (G)</p>
</td>
<td style="width: 8.14968%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}">
<p>SUGAR (G)</p>
</td>
<td style="width: 5.99655%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}">FIBRE (G)</td>
<td style="width: 5.99655%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}">TOTAL FAT (G)</td>
<td style="width: 18.3027%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}">SATURATED FAT (G)</td>
<td style="width: 9.0268%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}">SODIUM (MG)</td>
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<tr>
<td style="width: 14.7352%;">200.4</td>
<td style="width: 7.81555%;">6.5</td>
<td style="width: 7.81555%;">27.0</td>
<td style="width: 8.14968%;">6.1</td>
<td style="width: 5.99655%;">3</td>
<td style="width: 5.99655%;">6.7</td>
<td style="width: 18.3027%;">3.4</td>
<td style="width: 9.0268%;">87.9</td>
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<h2>The nutritionist's advice:</h2>
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<div class="instructions">Cranberries can be eaten fresh after picking but they are mostly transformed into juice or dried.</div>
</div>
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Cranberry and oatmeal cookies

dessert

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<h2>Ingredients:</h2>
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<div class="col"><span class="bullet">&bull;</span>&nbsp;2 avocados<br /><span class="bullet">&bull;</span> 250ml chicken broth<br /><span class="bullet">&bull;</span>&nbsp;1 onion<br /><span class="bullet">&bull;</span> The juice of a lemon</div>
<div class="col"><span class="bullet">&bull;</span> 100ml of low-fat fresh cream<br /><span class="bullet">&bull;</span>&nbsp;Salt<br /><span class="bullet">&bull;</span>&nbsp;3 sprigs fresh parsley, chopped</div>
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<h2>Instructions:</h2>
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<div class="instructions"><span class="bullet">&bull;</span> Stone and peel the avocados, set aside one half for decoration.<br /><span class="bullet">&bull;</span> Put the avocados into a blender with the lemon juice, blend then add the liquid fresh cream and blend again. Finally, add the chicken broth.<br /><span class="bullet">&bull;</span> Blend until a velvety consistency is obtained, then season with salt.<br /><span class="bullet">&bull;</span> Peel and slice the onion finely. Cut the remaining half of avocado into cubes.<br /><span class="bullet">&bull;</span> Pour the mix into serving plates, sprinkle with diced avocado, onion rings and finely chopped parsley.</div>
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<td style="width: 6.91015%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p><strong>Energy (kcal)</strong></p>
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<td style="width: 6.91015%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p><strong>Protein (g)</strong></p>
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<td style="width: 15.9237%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p><strong>Total Carbohydrates (g)</strong></p>
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<td style="width: 4.07582%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p><strong>Sugar (g)</strong></p>
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<td style="width: 4.07582%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}"><strong>FibRE (g)</strong></td>
<td style="width: 11.9936%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}"><strong>TOTAL FAT (g)</strong></td>
<td style="width: 14.0407%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}"><strong>Saturated fat (g)</strong></td>
<td style="width: 13.7664%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}"><strong>Sodium (mg)</strong></td>
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<td style="width: 6.91015%;">204.3</td>
<td style="width: 6.91015%;">3.3</td>
<td style="width: 15.9237%;">5.0</td>
<td style="width: 4.07582%;">3.3</td>
<td style="width: 4.07582%;">4.4</td>
<td style="width: 11.9936%;">17.6</td>
<td style="width: 14.0407%;">4.7</td>
<td style="width: 13.7664%;">296.4</td>
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<h2>The nutritionist's advice:</h2>
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<div class="instructions">Soft and creamy, avocado is ideal for making velvety dishes. It is a must have for South American cuisine. As its fat content is high, it should be consumed in reasonable quantities.</div>
</div>
</div>

Cold Avocado Cream Soup

Starter

<h2>Ingredients</h2>
<p><strong>Meatballs</strong></p>
<ul>
<li>200 g minced beef</li>
<li>200 g minced lamb</li>
<li>&frac12; onion</li>
<li>1 clove of garlic</li>
<li>&frac12; bunch of dill</li>
<li>&frac12; bunch of parsley</li>
<li>1 large egg, lightly beaten</li>
<li>1 potato</li>
<li>1 carrot</li>
<li>1 stick of celery</li>
<li>1/2 slice bread, soaked in water</li>
<li>Salt, pepper</li>
<li>1 pinch of nutmeg</li>
<li>2 tbsp cold water&nbsp;</li>
</ul>
<p><strong>Sauce</strong></p>
<ul>
<li>1 large fresh onion</li>
<li>1 clove of garlic</li>
<li>3 fresh tomatoes</li>
<li>2 tbsp tomato paste</li>
<li>&frac12; tsp sugar</li>
<li>&frac12; bunch of parsley</li>
<li>&frac12; green pepper</li>
<li>&frac12; red pepper</li>
<li>&frac12; green chili, sliced into rounds</li>
<li>100 mL water&nbsp;</li>
</ul>
<p>&nbsp;</p>
<h2>Instructions</h2>
<p><span class="bullet">&bull;</span> Grate the potato, carrot, and celery. <br /><span class="bullet">&bull;</span> In a mincer, mix the meats, the roughly chopped onion, the garlic, the dill, the parsley and the vegetables.<br /><span class="bullet">&bull;</span> Sprinkle with nutmeg, salt, and pepper. <br /><span class="bullet">&bull;</span> Mix in the bread, egg, and cold water. Mix by hand.<br /><span class="bullet">&bull;</span> Refrigerate for 20 minutes. <br /><span class="bullet">&bull;</span> Make hazelnut-sized balls. To make this easier, run your hands under water regularly. <br /><span class="bullet">&bull;</span> In an oiled ban, brown the meatballs all over. <br /><span class="bullet">&bull;</span> Dice the tomatoes finely. They can be peeled beforehand if preferred. <br /><span class="bullet">&bull;</span> Finely chop and brown the onions. <br /><span class="bullet">&bull;</span> Add the other ingredients. <br /><span class="bullet">&bull;</span> When the mixture boils, add the meatballs, simmer for 15 minutes and then on a low heat for 30 minutes.&nbsp;</p>
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<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Energy<br />(Kcal)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Proteins (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Carbohydrates (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Sugars (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Lipids (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Saturated fatty acids (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Omega 3 (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Omega<br />3 (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Fibers (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Sodium (mg)</td>
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<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:381.36749999999995}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">381,4</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:32.46225}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">32,5</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:21.35025}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">21,4</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:9.8071625}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">9,8</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:16.9637375}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">17,0</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:6.5424500000000005}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">6,5</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.13457825}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">0,1</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:5.339124999999999}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">5,3</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:284.0801250000001}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">284,1</td>
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<h2>The nutritionist's advice</h2>
<div class="instructions">Meatballs are a typical Eastern European dish. They can be made from minced leftover meat to reduce wastage.</div>

Meatballs are a typical Eastern European dish. They can be made from minced leftover meat to reduce wastage.

Chiftele: meatballs in sauce

<h2>Ingredients</h2>
<ul>
<li>250g of flour</li>
<li>15cl warm millk</li>
<li>1 sachet of baker's yeast</li>
<li>1 tablespoon of honey</li>
<li>150g of compote with no added sugar</li>
<li>1 teaspoon of powdered cinnamon</li>
<li>1 egg yolk for egg wash</li>
</ul>
<h2>Instructions</h2>
<ul>
<li>Preheat the oven to 200&deg;C.</li>
<li>Crumble the yeast at the bottom of the bowl of a mixer or bowl. Add a little warm milk and dissolve yeast.</li>
<li>Add the remaining milk, honey and flour and knead for 10 minutes.</li>
<li>Let the dough rise for 1 hour at room temperature.</li>
<li>Roll out the dough to about 3 cm thick and 30 cm wide.</li>
<li>Spread the compote on top of the dough and sprinkle with cinnamon.</li>
<li>Roll the dough lengthwise. Cut the roll into sections.</li>
<li>Place them wide apart on a baking sheet.</li>
<li>Let them rise for about 1 hour until they double in volume.</li>
<li>Brush with egg yolk.</li>
<li>Bake in the oven for 10 minutes.</li>
<li>Then let cool on a rack.</li>
</ul>
<table style="border-collapse: collapse; width: 100.202%; height: 78px;" border="1">
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<td style="width: 11.4854%; height: 10px;">Energy</td>
<td style="width: 12.2645%; height: 10px;">Total carbs</td>
<td style="width: 8.62297%; height: 10px;">Sugar</td>
<td style="width: 10.0308%; height: 10px;">Total fat</td>
<td style="width: 15.0234%; height: 10px;">Saturated fat</td>
<td style="width: 11.4854%; height: 10px;">Omega 3</td>
<td style="width: 11.4854%; height: 10px;">Fibers</td>
<td style="width: 11.4854%; height: 10px;">Sodium</td>
</tr>
<tr style="height: 18px;">
<td style="width: 11.4854%; height: 18px;">279.5 Kcal</td>
<td style="width: 12.2645%; height: 18px;">53.6 g</td>
<td style="width: 8.62297%; height: 18px;">9.6 g</td>
<td style="width: 10.0308%; height: 18px;">4.4 g</td>
<td style="width: 15.0234%; height: 18px;">1.3 g</td>
<td style="width: 11.4854%; height: 18px;">0.1 g</td>
<td style="width: 11.4854%; height: 18px;">3.2 g</td>
<td style="width: 11.4854%; height: 18px;">
<p>17.4 g</p>
</td>
</tr>
</tbody>
</table>
<h2>The nutritionist's advice</h2>
<p>It is quite possible to make your own bread and brioche at home. It is important to respect the rising times so that the dough of your brioche is well aerated.</p>

Kanelbullar, cinnamon buns

<div class="title">
<h2>Ingredients:</h2>
</div>
<ul>
<li class="col">250 g peas</li>
<li class="col">2 medium onions</li>
<li class="col">1 carrot</li>
<li class="col">4 medium potatoes</li>
<li class="col">1 stick of celery</li>
<li class="col">3 bay leaves</li>
<li class="col">2 cloves of garlic</li>
<li class="col">1 tsp oil</li>
<li class="col">Salt, pepper</li>
</ul>
<p>&nbsp;</p>
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<h2>Instructions:</h2>
</div>
<ul>
<li class="instructions">The night before, soak the peas in water.</li>
<li class="instructions">Slice the onions.</li>
<li class="instructions">Grate the carrot.</li>
<li class="instructions">Chop the celery.</li>
<li class="instructions">Cook the onion and carrots in an oiled pan. Add the celery.</li>
<li class="instructions">Peel the potatoes and cut them into cubes.</li>
<li class="instructions">Add them to the mixture.</li>
<li class="instructions">Rinse the peas and add them to the other ingredients.</li>
<li class="instructions">Add 1.5 L water, the bay leaf and the crushed garlic.</li>
<li class="instructions">Cover and simmer for an hour and a half, then cool and blend</li>
<li class="instructions">Add salt and pepper when cooked.</li>
</ul>
<div class="instructions">&nbsp;</div>
</div>
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<table style="width: 96.2781%; height: 126px;" role="table" border="0" align="center">
<tbody>
<tr style="height: 78px;">
<th style="width: 14.5067%; height: 78px;">Energy</th>
<th style="width: 16.0293%; height: 78px;">Total carbs</th>
<th style="width: 8.18225%; height: 78px;">Sugar</th>
<th style="width: 12.4455%; height: 78px;">Total fat</th>
<th style="width: 18.0266%; height: 78px;">Saturated fat</th>
<th style="width: 10.4533%; height: 78px;">Omega 3</th>
<th style="width: 8.30737%; height: 78px;">Fibers</th>
<th style="width: 9.06516%; height: 78px;">Sodium</th>
</tr>
<tr style="height: 48px;">
<td style="width: 14.5067%; height: 48px;">177.8 Kcal</td>
<td style="width: 16.0293%; height: 48px;">5.5 g</td>
<td style="width: 8.18225%; height: 48px;">7.1 g</td>
<td style="width: 12.4455%; height: 48px;">3.9 g</td>
<td style="width: 18.0266%; height: 48px;">0.5 g</td>
<td style="width: 10.4533%; height: 48px;">0.1 g</td>
<td style="width: 8.30737%; height: 48px;">6.1 g</td>
<td style="width: 9.06516%; height: 48px;">90.2 g</td>
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<h2>&nbsp;</h2>
<h2>The nutritionist's advice:</h2>
</div>
<div class="instructions">Peas are of great value due to their high protein and fiber content.</div>
</div>
</div>

 Peas are of great value due to their high protein and fiber content. 

Pea soup

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<div class="title">
<h2>Ingredients:</h2>
</div>
<div class="col"><span class="bullet">&bull;</span>&nbsp;200g rump steak<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon soy sauce<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon powdered sugar<br /><span class="bullet">&bull;</span>&nbsp;2 cloves of garlic<br /><span class="bullet">&bull;</span>&nbsp;20g fresh ginger<br /><span class="bullet">&bull;</span>&nbsp;150g basmati rice<br /><span class="bullet">&bull;</span>&nbsp;30cl water<br /><span class="bullet">&bull;</span>&nbsp;2 large carrots<br /><span class="bullet">&bull;</span>&nbsp;100g soya sprouts<br /><span class="bullet">&bull;</span>&nbsp;100g spinach shoots</div>
<div class="col"><span class="bullet">&bull;</span>&nbsp;100g green beans<br /><span class="bullet">&bull;</span>&nbsp;1 large onion<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon olive oil<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon sesame oil<br /><span class="bullet">&bull;</span>&nbsp;10g white sesame seeds<br /><span class="bullet">&bull;</span>&nbsp;4 eggs<br /><br />For the sauce:<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon sesame oil<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon chili pepper sauce</div>
<h2>Instructions:</h2>
</div>
<div class="instructions">Cook the rice in boiling salted water.<br /><span class="bullet">&bull;</span>&nbsp;Slice the beef into thin strips.<br /><span class="bullet">&bull;</span>&nbsp;Chop the ginger and garlic.<br /><span class="bullet">&bull;</span>&nbsp;In a bowl, mix the sugar, soy sauce, ginger, garlic and sesame oil.<br /><span class="bullet">&bull;</span>&nbsp;Add the meat and marinate for 30 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Fry the spinach in a frying pan and drain if necessary.<br /><span class="bullet">&bull;</span>&nbsp;Cook the soy sprouts for 3 minutes in boiling salted water.<br /><span class="bullet">&bull;</span>&nbsp;Cook the beans in boiling water for about 8 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Season these vegetables separately with a little sesame oil, salt, pepper, and half of the sesame seeds.<br /><span class="bullet">&bull;</span>&nbsp;Peel and slice the carrots into julienne strips. Brown them in a frying pan.<br /><span class="bullet">&bull;</span>&nbsp;Peel and slice the onion.<br /><span class="bullet">&bull;</span>&nbsp;In a frying pan, brown the beef in olive oil with its marinade and onion.<br /><span class="bullet">&bull;</span>&nbsp;In a bowl, mix together the sesame oil and chili sauce.<br /><span class="bullet">&bull;</span>&nbsp;Divide the rice into 4 bowls, place the vegetables on top, then the meat and finally the raw egg in the center. Sprinkle with the rest of the sesame seeds and add a teaspoon of sauce.</div>
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<th>Energy</th>
<th>Total carbs</th>
<th>Sugar</th>
<th>Total fat</th>
<th>Saturated fat</th>
<th>Omega 3</th>
<th>Fibers</th>
<th>Sodium</th>
</tr>
<tr>
<td>462.5 Kcal</td>
<td>41.7 g</td>
<td>8.8 g</td>
<td>18.0 g</td>
<td>3.8 g</td>
<td>0.2 g</td>
<td>6.1 g</td>
<td>349.2 g</td>
</tr>
</tbody>
</table>
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<h2>The nutritionist's advice:</h2>
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<div class="instructions">These gourmet dishes are complete and balanced. They can be used with different meats or fish but also with other vegetables: peas, cabbage, eggplants, mushrooms, etc.</div>
</div>
</div>

Korean BibimBap

Main dish

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<h2>Ingredients:</h2>
</div>
<ul>
<li class="col">1 onion</li>
<li class="col">250g fresh tomatoes</li>
<li class="col">120 ml coconut milk</li>
<li class="col">2 tbsp. chopped cilantro</li>
<li class="col">400g of peeled, raw prawns</li>
<li class="col">500g mashed cassava</li>
<li class="col">1 tbsp. vegetable oil</li>
<li class="col">Fine salt and black pepper</li>
</ul>
</div>
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</div>
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<h2>Instructions:</h2>
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<div class="instructions"><span class="bullet">&bull;</span>&nbsp;Peel and finely slice the onion.<br /><span class="bullet">&bull;</span>&nbsp;Wash and peel the tomatoes, then remove the seeds.<br /><span class="bullet">&bull;</span>&nbsp;In a frying pan, heat a tablespoon of oil and when the oil is hot, sweat the onions for a few minutes.<br /><span class="bullet">&bull;</span>&nbsp;Then add the tomato pieces and simmer over high heat for 5 minutes.<br /><span class="bullet">&bull;</span> Then add the prawns and chopped cilantro. Season with salt and pepper.<br /><span class="bullet">&bull;</span> Pour in the mashed cassava and coconut milk. Mix well and bring to a boil.<br /><span class="bullet">&bull;</span>&nbsp;Adjust the seasoning if necessary and serve immediately.<br /><span class="bullet">&bull;</span>&nbsp;Enjoy hot, as a single dish or with white rice.</div>
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<table dir="ltr" style="width: 105.928%; height: 112px;" border="1" cellspacing="0" cellpadding="0"><colgroup><col style="width: 14.1384%;" width="74" /><col style="width: 12.813%;" width="74" /><col style="width: 23.7113%;" width="74" /><col style="width: 10.8984%;" width="74" /><col style="width: 6.83761%;" width="74" /><col style="width: 10.0147%;" width="74" /><col style="width: 16.4948%;" width="74" /><col style="width: 11.782%;" width="74" /></colgroup>
<tbody>
<tr style="height: 56px;">
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p>Energy (kcal)</p>
</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p>Protein (g)</p>
</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p>Total Carbohydrates (g)</p>
</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p>Sugar (g)</p>
</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">FibRE (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">TOTAL FAT (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Saturated fat (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Sodium (mg)</td>
</tr>
<tr style="height: 56px;">
<td style="height: 56px;" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:374.14625000000007}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">374.1</td>
<td style="height: 56px;" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:23.667250000000003}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">23.7</td>
<td style="height: 56px;" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:49.087375}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">49.1</td>
<td style="height: 56px;" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:6.05255}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">6.1</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:2.748375}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">2.7</td>
<td style="height: 56px;" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:8.638362500000001}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">8.6</td>
<td style="height: 56px;" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:5.360100000000001}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">5.4</td>
<td style="height: 56px;" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:414.3505}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">414.4</td>
</tr>
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<h2>The nutritionist's advice:</h2>
</div>
<div class="instructions">Mashed cassava is a gluten-free starchy product. In addition, the presence of vegetables and starchy foods to accompany prawns makes it a complete dish.</div>
</div>
</div>

Brazilian Prawn Stew

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<h2>Ingredients:</h2>
</div>
<div class="col"><span class="bullet">&bull;</span>&nbsp;300 g smooth cabbage (green, red, or a mixture of the two)<br /><span class="bullet">&bull;</span>&nbsp;1 carrot<br /><span class="bullet">&bull;</span>&nbsp;1 red apple<br /><span class="bullet">&bull;</span>&nbsp;1 red onion<br /><span class="bullet">&bull;</span>&nbsp;80 g cashew nut pur&eacute;e<br /><span class="bullet">&bull;</span>&nbsp;30 g mustard<br /><span class="bullet">&bull;</span>&nbsp;2 tablespoons cider vinegar<br /><span class="bullet">&bull;</span>&nbsp;1 pinch of salt<br /><span class="bullet">&bull;</span>&nbsp;1 pinch of pepper.</div>
<div class="col">&nbsp;</div>
</div>
</div>
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<h2>Instructions:</h2>
</div>
<div class="instructions"><span class="bullet">&bull;</span>&nbsp;Finely slice the cabbage, apple and onion.<br /><span class="bullet">&bull;</span>&nbsp;Grate the carrot.<br /><span class="bullet">&bull;</span>&nbsp;Whisk together the cashew pur&eacute;e, mustard, vinegar, salt and pepper in a small bowl.<br /><span class="bullet">&bull;</span>&nbsp;Pour over the vegetables and mix for a long time to soften the cabbage while distributing the sauce evenly.</div>
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<table dir="ltr" border="1" cellspacing="0" cellpadding="0"><colgroup><col width="74" /><col width="74" /><col width="74" /><col width="74" /><col width="74" /><col width="74" /><col width="74" /><col width="74" /><col width="74" /></colgroup>
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<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Energy<br />(Kcal)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Proteins (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Carbohydrates (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Sugars (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Lipids (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Saturated fatty acids (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Omega 3 (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Omega<br />3 (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Fibers (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Sodium (mg)</td>
</tr>
<tr>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:196.47}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">196,5</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:5.162624999999999}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">5,2</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:16.0625}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">16,1</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:10.442924999999999}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">10,4</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:11.1603625}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">11,2</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:2.2566875}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">2,3</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.14339000000000002}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">0,1</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:4.112375}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">4,1</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:277.1025}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">277,1</td>
</tr>
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<div class="title">
<h2>The nutritionist's advice:</h2>
</div>
<div class="instructions">Coleslaw is a salad with sauce that goes well with many dishes... The raw vegetables provide ideal fibers to satisfy your hunder and regulate transit.</div>
</div>
</div>

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