1/15

Latinstock

Pumpkin cream with yogurt and thyme

Ingredients (for 4 people):

• 600 g pumpkin
• 150 g onion
• 600 ml vegetable broth
• 2 sprigs of lemon thyme
• 1 sprig of parsley
• 4 tablespoons Greek yogurt (or similar plant-based yogurt)
• 60 ml virgin olive oil
• freshly ground black pepper and salt

Preparation (10’+15′ of cooking):

1. Peel the pumpkin and then the onion. Cut the pumpkin into similar sized cubes and the onion coarsely.
2. Pour half of the olive oil into a slightly high saucepan and, when it is hot, add the onion and sauté it. Once it has softened, add the pumpkin and one of the two branches of thyme so that everything is sautéed well.
3. Once sautéed, cover with the vegetable broth and let it boil for another 15 minutes.
4. After this time, remove the thyme, mash the pumpkin and add the rest of the olive oil while continuing to mash. You are interested in getting a very fine cream.
5. Adjust the salt and serve with a little more thyme and a little chopped parsley to decorate, a touch of freshly ground black pepper and a spoonful of well-whipped Greek yogurt or Greek-type vegetable per person.

Nutritional information:

• Calories: 265
• Carbohydrates: 21 g
• Protein: 5 g
• Fat: 17 g
• Cholesterol: 4 mg

A recipe from Montse Tàpia

2 / 15

Fine cream of garlic soup

He garlic It has innumerable health properties. Its beneficial effect stands out for the intestinal microbiotathanks to its soluble fiber that nourishes it and active ingredients that promote the control of potentially pathogenic intestinal bacteria.

Besides, the sulfur compounds of garlic, allicin and ajoenepromotes good blood circulation and prevents the formation of thrombi. A recent study also discovered that, thanks to these substances, garlic protects the brain against degenerative diseases such as Parkinson’s and Alzheimer’s.

In this recipe, garlic is accompanied by olive oilrich in antioxidant polyphenols and vitamin E. Its monounsaturated fatty acids are the most suitable for keeping cholesterol under control.

Stale bread helps make the cream energeticthanks to its carbohydrates. Choose real whole wheat bread, with a dense crumb. Don’t throw away leftover bread from meals, remember that you have this recipe to use them!

The essential sea ​​salt It will provide you with iodine, essential for thyroid health, and parsley, a small dose of vitamin C and a lot of flavor.

Ingredients:

• 6 cloves of garlic
• 150 g stale bread
• 100 ml extra virgin olive oil
• 1 tablespoon sweet paprika
• 1 tablespoon sea salt
• Some parsley leaves
• A few sprigs of chives

Elaboration:

1. Cut the bread into very thin slices and heat a liter of water.
2. Pour the olive oil into the pan and fry the peeled and coarsely chopped garlic until golden brown.
3. Add the paprika and, before it turns black, add the bread and stir it together with the oil and garlic so that it fries slightly.
4. Add the boiling water and salt, and let it simmer for approximately 10 minutes.
5. Pass everything through the blender until it acquires the texture of a fine cream.
6. Serve it in bowls, decorated with chives and parsley leaves.
7. If you wish, you can fry some croutons and add them on top.

Variants:

• You can enrich this recipe to make a succulent variant of the classic garlic soup. To do this, sauté the tips of some wild asparagus and a grated tomato along with the garlic.
• You can also add a sprig of thyme to the cooking water to flavor it.

A recipe for Mercedes Blasco.

3 / 15

Lettuce and spinach cream

The lettuce It is a light and satiating food that is highly advisable for overweight and hypertension, as long as you choose a low-fat and low-salt dressing. It provides you with folic acid, vitamin C and a small amount of a wide variety of minerals. It is also a good source of fiber.

Most of us eat lettuce in salads, but it has many more possibilitiesas we can see in this vegetable cream. Added to this is the power of spinach, a superfood that provides us with iron and antioxidant vitamins.

This cream can be taken both in summer (choosing, for example, romaine lettuce, which is then at its best) like in winter (in that case choose a winter variety). It provides us with only 247 calories, which come from its 26 grams of carbohydrates, up to 8 grams of proteins and 12 grams of fats, all of them healthy. By using a vegetable cream, we are able to give it a good touch of creaminess without adding saturated fats.

Ingredients for 4 servings:

• 500 g potatoes
• 300 g lettuce
• 300 g spinach
• 2 onions, peeled and julienned
• 200 ml vegetable cream
• 4 tablespoons olive oil
• A few chive leaves
• Pepper
• Salt

Preparation (10′ + 30′ cooking):

1. Peel and chop the potatoes.
2. Peel the onions and cut them into julienne strips.
3. Wash and chop, preferably with your hands, the lettuce and spinach.
4. In a pot, sauté the onion with the 4 tablespoons of olive oil over low heat for 5 minutes. When you sauté it, the onion will give a better flavor to the cream than if you boil it directly.
5. Once the onion is poached, add the chopped potato and cook for about 5 more minutes.
6. Next, add the chopped lettuce and spinach, season with salt and pepper to taste and cover with a liter of water. Immediately raise the heat.
7. Once the potatoes have boiled for 20 minutes, add the vegetable cream and blend everything until very fine.
8. Pour it through a Chinese strainer and let it rest.
9. Serve the cream with a drizzle of olive oil, a lettuce leaf to decorate and the washed and chopped chives on top.

By chopping lettuce and spinach with your hands, instead of a knife, you prevent the leaves from rusting quickly.

You can enrich this recipe by spreading some pumpkin or sesame seeds on top.which will also give it a crunchy touch, or a little nutritional yeast, if you want to give it a light cheese flavor.

A recipe for Montse Tapia.

4 / 15

Leek and apple cream (with broccoli and carrot balls)

This leek cream combines the vegetable with fruit and a little potato. The potato and apple in the cream provide energy in the form of carbohydrates. Apples are also rich in pectin, a type of soluble fiber that softens the intestinal mucosa and feeds beneficial bacteria.

If this dish remains in the refrigerator until ready to eat, some of the starches in the potato become «resistant starch»which is also prebioticthat is, a food for the digestive microbiota.

You can take it alone or accompany it, as we suggest here, with some balls with vegetables and legumes. This combination is a complete option to take in your container and eat healthy away from home. The balls complete the menu with the millet proteinsseasoned with turmeric and pepper.

Ingredients for 4 servings:

For the leek cream:

• 800 ml vegetable broth
• 100 ml vegetable cream
• 2 large leeks
• 1 medium potato
• 2 apples
• zest of the peel of 1 lemon
• salt, pepper and oil

For the balls:

• 150 g broccoli
• 1 carrot
• 75 g grated vegan cheese
• 100 g cooked millet
• 50 g chickpea flour
• 1 tablespoon chopped fresh oregano
• extra virgin olive oil
• salt and a pinch of curry

Elaboration:

1. To prepare the cream, clean the leek well, chop it and sauté it for 5 minutes with 3 tablespoons of oil over low heat.
2. Cut the potato and apples into cubes and add them when the leek is soft. Stir for a few minutes and pour in the broth.
3. Cook for 20 more minutes, add the cream and lemon zest, cook for a few minutes and season with salt and pepper.
4. Pass the cream through a strainer and store it in bottles before refrigerating.
5. For the balls, wash the vegetables and chop them separately with a processor.
6. Put them in a bowl with the other ingredients and stir until you get a uniform mixture. Let it rest in the refrigerator for a few hours.
7. Make balls with the dough and bake them, drizzled with oil, at 180ºC for 15 minutes. Remove them and let them cool before storing them in the container.

5 / 15

Corn and cashew cream

The seeds are widely used in raw kitchen. They provide a delicious, healthy germ of life full of energy. Corn is a great ally of the brain, cashews keep muscles and bones in shape, coriander and beet sprouts provide energy. Without a doubt, this raw cream It is very revitalizing.

Ingredients for 4 people:

• 2 ears of fresh corn
• 100 g cashews
• 100 g yellow pepper
• 500 ml of water
• 15 ml olive oil
• 1 clove of garlic
• Juice of a lime
• sea ​​salt
• lime zest

To decorate:

• Ground dried hot pepper
• Coriander and beet sprouts
• A few drops of olive oil

Preparation:

1. Shell the corn from the cob (reserve a handful for decoration) and grind it with all the ingredients until it becomes a creamy paste.
2. On top, you can decorate the cream with pieces of corn that you have reserved, the sprouts, spicy to taste and a splash of extra virgin olive oil.
3. You can serve this soup immediately or keep it cold for about 3 days. If you wish, you can temper it slightly so that it is not so cold if the weather is not good.

A recipe for Javier Medvedovsky and Gloria García Lerma.