Spanish cuisine is known for its portion control, high-fiber and a low-fat diet. Including plenty of beans, vegetables, olive oil, and seafood which are all beneficial when it comes to weight control and general well-being. Gazpacho is particularly noteworthy as it is full of cancer-fighting lycopene and antioxidants.
3 tbsp extra virgin olive oil, an onion, diced 4 garlic cloves, diced 450g mixed mushrooms, chopped 1 can diced tomatoes 1 tsp paprika a pinch of saffron 4 cups vegetable stock 1 cup dry white wine 2 cups arborio rice 1 cup frozen peas Salt and pepper
Sauté onion, garlic, and mushrooms for 10 minutes. Stir in tomatoes, paprika and saffron then pour over the vegetable stock, wine, rice, and peas. Season well with salt and pepper and bring to a boil, then lower to a simmer. Cook for around 20-30 minutes or the rice is tender. Remove the pan from the heat and allow it to sit for 5 minutes. Do not stir. Sprinkle with parsley and serve with lemon wedges. Serves 6
4 cups seedless watermelon 1 cucumber 3 tomatoes 1 red bell pepper ⅓ cup chopped green onions 1 garlic clove small handful basil 3 to 4 tablespoons red wine vinegar 3 tablespoons olive oil 1 to 2 teaspoons salt ½ teaspoon pepper
Place all ingredients in a blender. Blend until smooth. Taste and adjust seasonings. Serves 6
The Swedish diet might be low in fruit and vegetables. However, it is rich in dark breads, berries, fish and dairy, which are laden with fiber and antioxidants and come together to help burn fat. Making it the 9th healthiest countries on the planet.
1 large egg 1 cup soft bread crumbs a small onion, finely chopped 1-3/4 teaspoons salt, divided 1-1/2 pounds ground beef 3 tablespoons all-purpose flour 3/4 teaspoon beef bouillon granules 1/2 teaspoon pepper 1/8 to 1/4 teaspoon garlic salt 3 cups of water 1 pound red potatoes, cubed
In a large bowl, beat the egg. Add bread crumbs, onion, and 1 teaspoon of salt. Crumble beef over mixture and mix well. Shape into 1/2-in. balls. In a Dutch oven, brown meatballs in butter in batches. Remove from the pan, set aside. Drain fat. Add flour, bouillon, pepper, garlic salt and remaining salt to the pan. Stir until smooth. Gradually stir in water, bring to a boil. Reduce heat while stirring for 2 minutes or until thickened. Add potatoes and meatballs. Reduce heat, cover and simmer for 25 minutes or until potatoes are tender. Serves 4
2 slices multigrain bread, crumbs 1/4 cup fresh parsley, chopped 1/4 cup finely chopped chives 4 x 200g salmon fillets, skin on olive oil spray
Preheat oven to 200°C. Line a baking tray with baking paper. Combine breadcrumbs, parsley, and chives in a bowl. Season both sides of salmon fillets. Press breadcrumb mixture onto flesh sides of salmon. Place salmon, skin-side down, onto a prepared baking tray. Spray with oil. Bake for 10 to 15 minutes or until golden and cooked through. Serves 4
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