Delicious Leftovers
Turkey Tacos with Cranberry Salsa
Serves 4 // Prep time: 30 minutes // Cook time: 5 minutes
Ingredients for the salsa:
• 1 chili pepper, seeded and finely chopped
• 1 cup cranberry sauce
• half a white onion, finely chopped
• 2 tbsp freshly squeezed lime juice
• 1 tsp grated lemon zest
• 1 tbsp chopped fresh cilantro
For the tacos:
• 2 cups diced turkey breast
• 8 Mexican tortillas
• 2 cups chopped lettuce leaves romaine
• 1 avocado, cut into 8 wedges
• 8 sprigs of cilantro
• 4 tbsp feta cheese
• half a lime, cut into 4 wedges
1. Combine all the ingredients for the salsa and let sit for about half an hour. Cover the turkey breast with a damp towel and heat in the microwave for 1–2 minutes.
2. Fry the tortillas in a skillet on both sides until golden brown.
3. Place 4 tortillas on each plate, top with the turkey, salad , 2 avocado wedges, 2 sprigs of cilantro, and a tablespoon of salsa. Sprinkle each serving with feta and garnish with lime wedges.
Nutritional information per serving: 338 calories, 10 g fat, 37 g carbohydrates, 26 g protein, 6 g fiber, 80 mg calcium, 2 mg iron, 190 mg sodium.
Healthy facts: Turkey is an excellent source of lean protein, which promotes muscle growth and recovery. Cranberry sauce is rich in antioxidants and helps maintain urinary tract health. Avocados contain beneficial monounsaturated fats and vitamin E, which are good for the skin and heart. Fresh cilantro aids digestion, and lime adds vitamin C, which boosts immunity.
Potato pancakes with blackberry sauce
Serves 4 // Prep time: 10 minutes // Cook time: 20 minutes
For the sauce:
• 400 g thawed blackberries
• 3 tbsp sugar
• 1 tsp lemon juice
• 1 tsp cornstarch
• 2 tbsp water
For the pancakes:
• 1/4 cup flour
• 3/4 cup wheat germ
• 4 tsp sugar
• 1 1/2 tsp baking powder
• 3/4 tsp ground cinnamon
• 1/2 tsp ground ginger
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1 1/4 cups skim milk
• 1/2 cup mashed sweet potatoes
• 2 tbsp vegetable oil
• 1 large egg, lightly beaten
• cooking spray for frying
1. In a saucepan, combine the blackberries with the sugar and lemon juice, bring to a boil, then reduce the heat and simmer for five minutes over medium heat. Strain the berries into a colander and mash them with a spoon to extract the juice. Bring the juice back to a boil on the stove. In a separate bowl, dissolve the cornstarch in water, pour it into the saucepan, and stir thoroughly; cook for another minute. Remove from heat.
2. Prepare the pancake batter: in one bowl, combine the dry ingredients—flour, wheat germ, sugar, baking powder, cinnamon, ginger, baking soda, and salt; in another, mix the milk, sweet potato puree, oil, and egg. Combine both mixtures and stir thoroughly.
3. Preheat the oven to 90°C. Heat a nonstick skillet over medium heat and lightly spray it with cooking spray. Cook the pancakes for 3 minutes on each side, using about 1/4 cup of batter per pancake. Place the cooked pancakes on a baking sheet lined with parchment paper and keep them warm in the oven while you cook the rest. Serve 3 pancakes per serving, topped with blackberry sauce.
Nutritional value per serving: 319 kcal, 10 g fat (of which 2 g saturated), 48 g carbohydrates, 10 g protein, 5 g fiber, 210 mg calcium, 3 mg iron, 482 mg sodium.
Useful information: Blackberries are a rich source of vitamins C and K, as well as antioxidants that support the immune system and skin health. Wheat germ is a valuable source of B vitamins and enzymes that improve digestion. Sweet potatoes contain beta-carotene, which the body converts into vitamin A, essential for vision and immunity. Cinnamon and ginger can be considered natural anti-inflammatory agents, and they also improve metabolism.
Potato Samosas with Mint Raita
Makes 4 servings // Prep time: 10 minutes // Cook time: 15 minutes
• 2 tbsp vegetable oil
• 1 finely chopped onion
• 2 tsp freshly grated ginger
• 1/2 tsp turmeric
• 1/4 tsp ground cumin
• a pinch of cayenne pepper
• 3/4 tsp garam masala
• 180 g plain yogurt
• 1 tsp honey
• 1/2 tsp salt
• 1 1/2 cups mashed potatoes
• 1/2 cup thawed green peas
• 2 tbsp fresh cilantro, chopped
• 4 tsp lime juice
• 8 Mexican tortillas
• 1 tbsp chopped fresh mint
1. Preheat the oven to 200°C. Heat 1 tablespoon of oil in a deep skillet, sauté the onion until it turns a nice golden brown, add the ginger, and cook for another minute. Season with spices, remove the pan from the heat, add salt, and stir in the mashed potatoes, green peas, cilantro, and 2 tsp of lime juice.
2. Place 1/4 cup of the prepared mixture on half of each flatbread, spread evenly, and fold the flatbread in half. Place the samosas on a baking sheet lined with parchment paper, brush with 1 tbsp of oil, and bake for 10 minutes.
3. For the raita, mix the remaining lime juice with yogurt, mint, and honey in a small bowl. Once baked, let the samosas cool slightly, cut them in half, and serve with the sauce.
Nutritional value per serving: 384 kcal, 13 g fat, 54 g carbohydrates, 11 g protein, 5 g fiber, 208 mg calcium, 2 mg iron, 938 mg sodium.
Useful information: Turmeric and garam masala contain compounds with powerful anti-inflammatory effects that help maintain joint health and aid digestion. Ginger helps reduce nausea and improves metabolism. Natural yogurt is a source of probiotics, which are beneficial for gut flora. Mint and lime refresh the dish’s flavor and have a mild soothing effect on the digestive tract.
Yogurt Ice Cream with Nuts
Makes 4 servings // Prep time: 5 minutes // Cook time: none
• 2 slices of pumpkin or apple pie
• 9 tbsp pomegranate seeds
• 9 tsp shelled and roasted unsalted pistachios
• 1 1/2 cups low-fat frozen fruit yogurt
1. Cut each slice of pie into 6 small pieces and set aside.
2. Place one slice of pie, 1 tbsp. of pomegranate seeds, and 1 tsp. of pistachios in each of 4 dessert bowls.
3. Using an ice cream scoop, evenly place 2 scoops of frozen yogurt on top of each serving. Add another slice of pie, pomegranate seeds, and pistachios. Spoon the remaining yogurt over the top, garnish with the remaining pie slices, pomegranate seeds, and pistachios, and serve immediately.
Nutritional value per serving: 198 kcal, 6 g fat, 30 g carbohydrates, 6 g protein, 1 g fiber, 158 mg calcium, 1 mg iron, 145 mg sodium.
Health Tip: Pomegranate seeds are rich in antioxidants and vitamin C, which help protect cells and support the immune system. Pistachios contain healthy unsaturated fats , protein, and vitamin B6, which support cardiovascular health. Low-fat fruit yogurt provides the body with calcium and probiotics, supporting bone health and digestive processes. This dessert is a great combination of health benefits and enjoyment while keeping calories in check.
