casa mango

i’m an amateur home cook and became a culinary arts enthusiastic. wanted to follow a pescatarian diet that was fun, healthy and gave me the nutrition i need in a creative way. i created these recipes after many months of trying techniques, discovering and researching for good quality ingredients and their nutritional values, getting inspiration from other chefs and nutritionists and creating interesting flavours that turn into satisfactory meals, that look and taste incredible and give lots of energy, takes care of your gut health and leave you feeling happy.

beautiful saturday mornings go like this.

bean burger with sweet potato fries

this recipe takes some time and dedication but it's totally worth it for an easy friday night at home with good company.

serves for two.

ingredients:

410g of black or red beans

3-4 champignons, cut in 4

1 small purple onion

2-3 garlics

1 cup of cooked quinoa

1 sweet potato

1/2 cup of grated parmesan cheese

salt & pepper

olive oil

1 tsp turmeric

some leaves of lettuce

2 tomato slices

2-4 bread buns

1 cup of oats

1 tsp of dried parsley

1 cup of yogurt

1tsp of mustard of choice

for the burger patties:

start by roughly chopping the garlic and the onions, stark cooking on the pan until everything starts to golden. throw in the mushrooms and mix for 3-4 minutes, season with turmeric salt and pepper to taste. set aside and let cool completely.

on a food processor add the mushroom mix, the beans, the quinoa and the oats, with until a sort of paste is created. put the mix on the fridge for 30 minutes so the mix settles a bit. afterwards, make little balls and then press them to make the patties. you will get more or less around 6-8 patties, depending on how big you make them. put back on the fridge for about 1 hour before cooking. freeze the extra patties for up to 2 weeks.

when cooking, you have 2 options:

baked: turn on the oven and set it to 190º. in a baking sheet place the patties and bake for 15-20 minutes. flip half way, no oil required.

fried: very easy on a cooking pan, place a bit of olive oil and cook the patties in medium fire for 2-3 minutes each side.

for the sweet potato sides:

cut them in fries shapes and press them in a paper towel to get rid of some of the wetness. place them in a baking tray on top a of a vegetable paper and season with powder garlic, dried parsley, salt & pepper and drizzle some olive oil. bake also at 190º for 10-15 min. when ready, sprinkle the parmesan cheese and serve.

for the dip, just mix the yogurt and the mustard together, add a tiny bit of dried parsley and top of with a bit of pepper.

ensemble the burger by putting a bit of the yogurt dip on the bottom bun, follower by the patty, the tomato and your salad.

barbecue soft taco

this is definitely a 'work with what you have on the fridge' dish. still full of protein and yummy flavours.

ingredients:

2-3 shiitake or champignons cut in slices

1/2 a red paprika

150g of seitán (you can use red or black beans also)

3 garlics, sliced

salad of choice

salt & pepper

olive oil

1 flour tortilla

fresh and full of protein, perfect for lazy summer days.

ingredients:

50g of salad, I used red and green lettuce and arugula.

150g of tofu cut in 2 slices

5 cherry tomatoes, cut in 4.

1 canned tuna

1 cup of grana padano or manchego cheese in cubes

1 tbs of mixed seeds (flaxseed, sunflower, pumpkin)

1 tsp smoked paprika powder

1 tsp powder garlic

salt & pepper

1 tbs olive oil

for the grilled tofu:

Create a sauce combining the olive oil, the smoked paprika, the powder garlic and salt and pepper. coat the tofu slides in both sides, cover with a lid and let marinate from 10-15min. afterwards, on a grilling, cook until golden.

blueberries and lemon cupcakes.

sometimes you just happen to have too many blueberries. 

for 6 cupcakes you need:

150 g of all purpose flour or organic spelt flour.

1 tsp of salt

1 tbs of baking powder

1 tsp vainilla extract

120ml milk

28g melted butter

30ml yogurt or sour cream

30ml of olive oil

1 egg

1 lemon zest

poppy seeds

2 cups of fresh blueberries

3-4 spoons of honey or maple syrup

utensils:

spatula

muffin tin

muffin papers

first preheat your oven to 200ºC. in a bowl mix all the dry ingredients: the flour, salt and baking powder. and in another bowl mix all the wet ingredients. when everything is completely integrated, pour the liquid ingredients over the dry ingredients (very important), then with a spatula mix until combined, but  add the poppy seeds and the blueberries halfway. do not over-mix.

pour the mixture into the papers and make sure you filled until the border so they get this fluffy and big top. bake for 15-20 minutes, make sure to keep an eye on it.

after they're cooked set them to rest for 10-15 minutes so you can remove the muffins from the tray.

protein mediterranean oatmeal

morning oats with delicious and delicate flavours filled with protein for happy feelings.

what you need:

1 cup of whole oats

1 cup of preferred milk (i use unsweetened soy milk)

1/2 a cup pf mixed seeds (chia, pumpkin, sunflower and flax)

1 protein powder serving

cinnamon

1 handful of blueberries

1 fig

honey or maple syrup (totally optional)

vegetarian quinoa bowl

incredibly tasty and fresh quinoa bowl with a world of flavours and textures that are definitely mouth melting.

what you need:

75 g of soft or hard tofu (would totally recommend using soft if you can find)

6.5 minutes boiled egg

1 cup of raw purple cabbage in strings

1 cup cooked quinoa

1/2 small orange in cubes or 4 cherry tomatoes

25-50 g of salad mix (red and green lettuce with arugula is amazing)

sesame seeds

1 spoon of crushed pistachios

salt & pepper

olive oil

3 garlic cloves

1 spoon of minced ginger

2 spoons of soy sauce

for the tofu:

start by slicing the garlic and the ginger. cut the tofu in little squares, and on skillet put the soft tofu without oil and cook, until the tofu browns on the edges. this will give it a toasty texture outside while still being soft and chewy on the inside. after add olive oil, the garlic and the ginger, salt & pepper. mix everything together for 2-3 minutes. add the soy sauce and cook for another 2-3 minutes until everything is combined.

to ensamble:

in a medium bowl, place the quinoa on the bottom add the salad on top and put the cabbage, the orange and the pistachios. add the egg on the side and placed the tofu on top.