150 g Tilsiter cheese 150 g Edamer cheese 200 g celery stalks 200 g blue grapes Salt Pepper 1 tsp medium-strength mustard 2 tbsp white wine vinegar 2 tbsp rapeseed oil 2 tbsp walnut oil 2 tbsp walnuts, chopped Some lettuce leaves for the garnish 2 tbsp chopped parsley 1 slice wholemeal bread Read more
1 Kg green beans 200 g feta (45% fat) 250 g tomatoes 1 big onion Garlic 2 tbsp olive oil, vinegar Salt Pepper Basil   Read more
©Gilberto Lontro/IOF
Dough 750 g all-purpose flour 1 tsp salt 1 tbsp sugar 2 tbsp apple-vinegar 125 ml olive oil 250 ml water from the boiled spinach (see below) Filling 500 g fresh spinach 300 g Greek feta cheese 100 g grated parmesan cheese 300 g fresch fillet of salmon 1 chopped red pepper 3 fresh spring onions cut in pieces 3 tbsp chopped parsley Read more
2 tsp extra-virgin olive oil 1 bulb fennel, quartered, cored and thinly sliced (keep chopped feathery tops for garnish) 1 red pepper, thinly sliced 225 g boneless, skinless chicken breast, very thinly sliced 8 whole-wheat pitas (10 cm each) 90 g shredded mozzarella (or provolone) cheese Pepper Read more
400 g dried fettuccine 300 g green beans, trimmed, finely shredded lengthways 160 g low -fat cream cheese 95 g can salmon (in water) 6 tsp baby capers, drained 3 Tbsp lemon juice Ground black pepper, to taste 2 lemons, cut in wedges Read more
Base 30 g Cooking oil spray 250 g packet wheat digestive biscuits 40 g melted butter 2 Tbsp apple purée Filling Read more
360 g  Neufchatel cheese, softened (or other cream cheese) 240 mL strawberry yoghurt  1 Tbsp sugar  1 tsp vanilla  ¼ tsp salt  200 g (approximate) fresh strawberries, sliced 150 g orange sections, cut in half  1 can crushed pineapple, drained   (or fresh) 75 g dried currants  Salad greens Read more
60 g vegetable oil spray (non-stick) 340 g frozen spinach, thawed) 475 g brown rice (cooked) 2 Tbsp olive oil 240 mL egg-whites 65 g mozzarella cheese (shredded) 240 mL milk (low-fat) 1/2 medium onion (chopped) 1/4 tsp oregano 1/4 tsp thyme (dried) 1/4 tsp rosemary (dried) 1/2 tsp Worcestershire sauce Read more
450 g whole grain spaghetti 1 package (ca. 280 g) frozen spinach, thawed, well drained 2 Tbsp olive oil 25 g grated Parmesan cheese 2 Tbsp chopped parsley 2 cloves garlic 1/2 tsp dried basil 1/2 tsp salt 2 Tbsp butter melted 80 mL water 60 g crumbled feta cheese   Read more
Gnocchi: 3.5 dl milk Salt, nutmeg to taste 80 g. butter 200 g flour 5-6 eggs, depending on size   Sauce: 2 Tbsp butter 1 Tbsp flour 3.5 dl milk Nutmeg 50 g. freshly grated cheese (e.g. Gruyere, Sbrinz –or other hard cheese) 3 Tbsp finely chopped chives Read more


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