Healthy yummy recipes from all over the world

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By Marina Low
about 1 year ago

Eating healthy is a must.

Due to our sometimes frantic lifestyles, people have become more and more aware about the importance of looking after their health. Good eating habits, regular exercise and staying balanced are some of the aspects to look at in the pursuit of a healthy lifestyle.

Kitchens from all over the world offer a wide variety of yummy healthy recipes, that we can add to our cooking routines and so enhance our eating experience.

We bring you some delicious recipies that will make your mouth water…

Gazpacho

Spain

Gazpacho

This cold soup is typical from Andalucía, a region in the South of Spain. Made from very simple and healthy ingredients, it’s great in hot days. There is no one true recipe for Gazpacho, as sometimes the ingredients can vary depending on the preference of the chef.

This dish is delicious as a soup or as a drink, by adding a bit of cold water. Either way, you’ll love it!

Ingredients - 4 serves

  • 1 kg ripe tomatoes (nice and red)
  • 1 small cucumber
  • 1 medium Italian green pepper (half of a medium green capsicum would do it as well)
  • 1 medium carrot
  • 2 or 3 garlic cloves
  • 4 table spoons olive oil
  • 4 table spoons of red or white wine vinegar
  • 1 flat tea spoon salt (We’ll add cold water in case we want to consume it as a refreshing drink. In that case, you’ll might want to add a bit more of vinegar and salt to the recipe).

Method

To make this yummy gazpacho you need a blender or a whisk, and a food mill. A food mill is not essential, but will make your gazpacho smoother by getting rid of the small pieces of skin left over. If you don’t have one, you can also peel the tomatoes, the carrot and the cucumber. A food processor can also be used, which will make the soup smooth without having to use any other tool.

Wash the tomatoes, the carrot, the cucumber and the green pepper well. Clean the pepper and peel the rest (optional). Cut the tomatoes, the carrot, the cucumber and the pepper in two or three pieces and put them in the blender. Add the garlic, the salt, the olive oil, the vinegar and the water, in case you want to. Blend it high speed until you get an homogeneous mix (sometimes the recipient might not be big enough to add all the ingredients at once. In that case, make the gazpacho in two rounds, adding half of the ingredients in each one). Once everything is well mixed, pour the soup in the food mill and grind it.

Place the gazpacho in the fridge at least half an hour before you consume it, and serve it cold.

Serve your gazpacho with a dash of olive oil on top and… Some small chopped-boiled egg and Iberican ham. Small chopped tinned tuna. Small chopped Italian green pepper, cucumber and onion.

Enjoy!

Tom Yum Soup

Thailand and Lao

Tom Yum

Tom Yum Soup is a typical dish from Thailand and Lao. Sour and spicy, this yummy hot soup it’s a very healthy option due to the medicinal properties of some of the herbs it’s made of, such as lemon grass, kaffir lime leaves, and chili or galangal.

There are two variants of this soup, the clear version and the creamy one that includes evaporated milk. Tom yum soup can be made using different meats, like shrimps or prawns, pieces of fish, chicken, beef or pork.

Here is our recipe for a delicious creamy tom yum soup with prawns that will delight your five senses.

Enjoy!

Ingredients - 4 serves

  • 1.5 l of water
  • 4 stalks of fresh lemongrass (trim off the very end of the root and smash with the side of a knife. Then slice it diagonally into 3 cm strip or so)
  • A 3 cm chunk of galancan sliced (can be substituted by ginger)
  • 6 kaffir lime leaves (break them into two or three pieces with your hands)
  • 10 Thai chilies (can be substituted by Cayenne pepper)
  • 3 cloves of garlic
  • ½ kilo prawn/shrimp
  • 300 grams of oyster mushrooms
  • 2 roma tomatoes (cut in wedges)
  • 2 white onions (medium sized and cut in wedges)
  • 2 teaspoons of brown sugar
  • 4 tablespoons of fish sauce (depending on your taste)
  • The juice of 4 limes
  • 3 tablespoons canned Thai roasted chili sauce (nam prik pao)
  • 10 tablespoons evaporated milk
  • Handful cilantro

Method

Pour the water in a pot and bring it to the boil. Add the lemongrass (pound if using the whole stem to loosen up the delicious oils), kaffir lime leaves (crushed), sliced galangal (or the ginger), the garlic cloves, and the chilies to the water (for the chilies, cut the stem and chop them in half or give them a little pound with something blunt). You can put the lid on just as it starts to boil which will assist in releasing the flavours of the herbs. Boil the soup with the herbs in it for about 10 minutes.

Add the shrimps or the prawns and turn the heat to low. Then add the mushrooms, tomatoes, the onion, and boil for a further 3 minutes.

Next, add the fish sauce and the sugar, and boil for about 1 more minute. Add the Thai roasted chili sauce and the evaporated milk, and stir it in. Leave it cooking on low for about 1 minute.

Turn the heat off, and add the lime juice and chopped cilantro, giving the soup a final stir.

Taste test and evaluate. Make sure you taste test until your tom yum is perfectly sour and salty. You might need to add more fish sauce, sugar, or lime juice.

Ceviche

Peru

Ceviche

The Mochican people, located in the North coast of Peru approximately between the years 100 and 700 A.D., are considered to be the pioneers of the Ceviche.

The main ingredients for this recipe are pieces of white fresh raw fish cured in citrus juices, such as lemon and lime, onion, ají or chili peppers, salt and cilantro. Ceviche is often accompanied by side dishes that complement its flavors, such as sweet potatoes, lettuce, corn, avocado or plantain (a variety of banana that is consumed mostly cooked).

Here are some essentials to make the perfect Ceviche, given by Javier Ampuero, one of the most influential chefs in Peru.

  1. Squeeze just 3/4 of the juice in the lemons or limes and do it softly, so you don’t pull the bitter oils out of the skin.
  2. Squeeze the lemons just when your need them for the Ceviche.
  3. The fish must be fresh and very cold. Keep it in the fridge until you need it for the dish.
  4. Ceviche must have quite a lot of salt to balance the acid of the citrus juice.
  5. After cutting the onion, you must wash it well and keep it submerged in water and in the fridge, to maintain it crunchy.

And one last thing before proceeding with the recipe. An essential part of any Ceviche is its leche de tigre (tiger’s milk). This is the name given to the yummy juice, extract of all the ingredients of the mix, that sits on the bottom of the recipient with a whitish color and an intense and delicious flavor.

Now and without further delay, let’s see how to make the real Peruvian Ceviche.

Ingredients - 4 serves

  • 1 kg white fish fillets without the bones (it would be ideal if we used fresh fish instead of frozen)
  • 20 lemons or limes
  • 1 big red onion or 2 medium ones
  • 1 ají limo (we can also use Chili Habanero, but be careful, they can be dangerously hot!)
  • 1 tea spoon salt
  • A small bunch of fresh cilantro (4 branches or so)

Side dish

  • 1 medium sweet potato
  • Lettuce
  • Corn

Method

First of all, I will start preparing the side dishes, as Ceviche needs little preparation time and will be served immediately after it’s done.

  1. Boil or steam the sweet potato and the corn until tender.
  2. Cut them in slices of 2 cm each.
  3. Cut and wash the lettuce.

Now the Ceviche.

  1. Cut the onion lenghtways in thin slices and soak it in cold water for 10 minutes.
  2. Chop the ají limo in small pieces. You can remove the white seeds to not make your Ceviche too hot, or leave them if you enjoy a bit of suffering…
  3. Chop the cilantro in small pieces.
  4. Wash the fish fillets, cut them into pieces of 2 or 3 cm and place them in a bowl. Now add the ingredients to the fish following this order. First the salt, then the sliced onion, the chopped ají limo or habanero chili, the chopped cilantro, and finally the citrus juices. Don’t forget how to squeeze them, softly and not completely to not pull the bitter oils out of the skin.
  5. Now, stir everything well for one minute or so and leave it marinate until the fish has a whitish colour. Don’t wait longer than 10 minutes to serve your Ceviche and don’t save it for later.

Serve your yummy Ceviche with a few slices of sweet potato, corn and a bit of lettuce, and ¡Buen provecho!

Empanada Gallega

Spain

Empanada Gallega

And now let’s go back to Spain. This time with a typical recipe from one of the northern regions, Galicia, land of the worldwide recognised Camino de Santiago.

It is said that the Empanada Gallega dates from the VII century. It was the ideal meal for travelers, since it’s already covered and protects the filling from the dust of the journey.

Filled with meat, fish or seafood, and a bunch of healthy yummy veggies, this dish is always juicy, soft and full of flavour.

In this case, we bring a recipe made of one of the star ingredients of the region, vieiras (sea scallops).

Enjoy your cooking and delight your senses with this yummy dish!

Ingredients - 4 serves

For the dough

  • 530 g wheat flour
  • 165 ml warm water
  • 6 g fresh yeast
  • 20 g salt
  • 1/2 coffee cup of the oil left after cooking the veggies

The filling

  • 7 or 8 scallops
  • 2 small red onions
  • 1 garlic clove
  • 1/2 red capsicum
  • 6 red Roma tomatoes
  • 2 boiled eggs
  • 1 tea spoon sugar
  • Salt
  • Black pepper

Method

  1. Wash the scallops and cut them in half. Put them aside with a bit of salt.
  2. Cut the onions lenghtways in thin slices and cook them slow in a pan with four table spoons of olive oil (can be replaced by sunflower oil) until transparent.
  3. Meanwhile, chop the garlic clove and half red capsicum in small pieces.
  4. Add the red capsicum to the pan with the onion, that must be already transparent. Stir and keep cooking slowly.
  5. Now peel the tomatoes, remove the seeds and chop them in small pieces.
  6. Add the garlic, the tomatoes and the scallops to the pan, together with a tea spoon of salt. Mix the ingredients well and keep cooking slowly for about 15 minutes, stirring occasionally.
  7. Peel the boiled eggs and chop them small.
  8. Go back to the pan and add one tea spoon sugar to correct the sourness of the tomato. Stir well and turn the fire off.
  9. Add the chopped eggs and stir it softly until the everything is well mixed.
  10. Now place a colander on a glass bowl, and drain the filling. Save the oil left and leave the filling to cool down meanwhile you make the dough.

Making the dough

  1. We have the wheat flour already in a bowl. Now, take two table spoons out and save them for later when you knead the dough.
  2. Dissolve the yeast in the warm water completely.
  3. Add the salt, the yeast solution and half coffee cup of the oil left from the pan mixture to the flour. Mix everything well for about 10 minutes, until you have an homogeneous non sticky dough (you can add a bit more water if necessary).
  4. Sprinkle some of the flour you took out of the bowl in the beginning, to the surface you’re going to work the dough. Work the dough with your hands until you make a ball with it.
  5. Sprinkle some more of that flour in a bowl and place the dough inside. Cover the bowl with cling wrap and leave it to sit for one hour in a warm place.
  6. Now, sprinkle some more flour on the surface you’ll work the dough on. Take the dough out of the bowl, cut it in half and start stretching the first half, making a rectangle the size of the oven tray you’re using to bake the empanada. The thiner, the yummier.
  7. Baste the oven tray or use baking paper to cover it. Place the stretched dough on the tray making it fit well.
  8. Take the filling, that has been cooling down for awhile now, and distribute it evenly over the dough. Cut the excess of dough off the tray and save it for later. You’ll decorate the empanada with it.
  9. Now take the other half of the dough and stretch it the same way you did before, although this time you don’t have to stretch it to the same size. Make it a bit smaller than the previous one, in the way that you leave 2 or 3 cm difference between them both.
  10. Place the dough on top of the filling and start stretching it with your fingers, making a rim all around the empanada, by “wrapping” the edge of the upper layer with the bottom one.
An idea of how to do the rims.
  1. Preheat the oven, up and down, 200ºC.
  2. If you want to decorate your empanada with the leftover dough that you cut off from the bottom layer, now is the moment. To stick the decoration, whisk an egg and paint the surface where you want to put it with it.
  3. Open a 1 cm hole in the middle of the top layer with the point of a knife, and poke the empanada all over with a fork (don’t poke very hard, just press enough to open small holes in order to let it breathe while cooking).
  4. Finish painting the rest of the surface of the empanada with the egg and seal well the rims with a fork.
  5. Place the empanada in the preheated oven and leave it cook for 25 minutes, 200ºC. Check it half way through, and cover it with aluminum foil if it’s already golden.

And that’s it. You have your delicious Empanada Gallega ready to delight your senses! If you don’t eat it all you can keep it in the fridge and enjoy it cold later on.

Enjoy!

Lamingtons

Australia

Unexpected situations require unexpected measures, and sometimes those can turn into a brilliant discovery.

This is the story of the origins of Lamingtons, a part of Australia’s history, present and future.

Lord Lamington

It was around the year 1900, somewhere in the Land Down Under, when the Governor of Queensland, an English politician named Lord Lamington, received unexpected visitors at his residence.

His chef, the French born Armand Galland, was rapidly commanded to prepare some nibble, and the spontaneity of the events made his creativity boost. He cut some French vanilla sponge cake baked the day before, dipped the pieces in chocolate and covered them up with shredded coconut.

Lamington’s guests were so impressed with Galland’s creation, that wanted to know the recipe of such yummy cake.

In Oz, schools and other organisations often fund-raise by selling Lamingtons in “Lamington drives”. You can find them plain or with a thin amount of jam and/or some whipped cream in the middle of the sponge.

As for me, it was living in Sydney when I run into a little bakery and discovered them. They were so soft, filled with cream, with the perfect chocolate coat… And they’re easy to make!

No more excuses. Get on with it and delight yourself and your loved ones with this sweet piece of the always magic and wild Australia.

Ingredients - Makes 12

  • 4 eggs
  • 150 g caster sugar
  • 150 ml milk
  • 60 g unsalted butter
  • 185 g self-raising flour
  • 35 g cornflour
  • 1 teaspoon cream of tartar
  • 1 teaspoon vanilla extract
  • 300 ml thickened cream
  • 100 g white chocolate, chopped
  • 300 g shredded coconut
  • 160 g strawberry jam (optional)

Chocolate icing

  • 300 g icing sugar, sifted
  • 50 g cocoa powder, sifted
  • 80 ml milk

Method

  1. Preheat the oven to 180°C. Grease and line a baking pan with baking paper.
  2. Beat the eggs and sugar until thick and pale.
  3. Place milk and butter in a saucepan over low heat and cook, stirring, until butter has melted. Remove from heat and set aside.
  4. Sift the flour, cornflour and cream of tartar into a bowl, then sift the mixture a second time. Add the flour mixture gradually to the eggs and beating well after each addition. Add the warm milk mixture and vanilla, beating to combine.
  5. Pour into the prepared pan and bake for 20 minutes or until golden and a skewer inserted in the centre comes out clean. Turn out onto a wire rack and allow to cool, then wrap in plastic wrap and chill for 4 hours or overnight (the longer you chill it, the easier it will be to cut).
  6. Place the cream and white chocolate in a saucepan over low heat, stirring until chocolate has melted. Cool slightly, then cover and chill until completely cold. Whisk the cold white chocolate cream to stiff peaks. Set aside.
  7. For the icing, place icing sugar, cocoa powder, milk and 1/4 cup (60ml) hot water in a pan over medium-low heat and whisk until smooth. Cool slightly.
  8. Trim the edges of the sponge and cut into 12 squares. Place the coconut on a plate. Dip the cakes into the icing to completely coat, then coat in coconut. Set aside on a wire rack to set.
  9. To serve, cut the cakes in half and fill with white chocolate cream and jam, then sandwich together.

Enjoy, mate!