Recipe book

You don’t need to eat less, you just need to eat well

Tell me what you eat and I’ll tell you who you are


In a bowl, place 30g of coconut and 70g of oats.

Grate the zest of ½ lemon and add vanilla essence

Add 1 egg and integrate by hand

Add brown sugar or sweetener to taste

Make little balls and crush them to give it the shape

Bake them in the oven for 20-30 minutes approx.


2 Eggs | 1 splash of vanilla | 1 splash of coconut oil | 1 cup of brown sugar | 2 cups of oat flour | ½ cup vanilla shake | Orange zest | Orange juice | 2 tsp Royal | Pieces of chocolate


Place the eggs, vanilla, coconut oil in a bowl and stir.

Add the mascabo sugar and keep stirring. Add the two cups of oatmeal, the smoothie and the aveite.

I add the grated orange and the orange juice. Add the baking powder and the chocolate pieces.

Oil the roast with coconut oil and bake at 180 degrees.

When removing the short to fill with sugar-free light dulce de leche and I moisten with orange juice so that it is not dry.

Make another cake with the same ingredients, but instead of orange with half a cup of cocoa powder and a little skimmed milk.

Once the cake is formed with the filling, cover it with 100% melted chocolate or light meringue.


Oats | cornstarch | Dulce de leche shake | Eggs | Vanilla | Oil | milk | Mascabo sugar | apples


Place a cup of oatmeal in a bowl with a half of cornstarch and two measures of dulce de leche shake. A cup of mascabo sugar, a teaspoon of royal. Stir in the middle, add two eggs, 5 tablespoons of oil and a splash of vanilla, and the milk needed to make it chirla.

In an oiled roasting pan, sprinkle with mascabo sugar and place three sliced apples. Place the preparation on top and baked with cinnamon.


Mix in a bowl: – 2 cups rolled oats – 1/4 t. honey- 1 tbsp. baking powder tureen –
1 ct. Cinnamon. Mix separately:- 2 medium bananas, mashed (or one large one)- 2 beaten eggs- 1 cup of milk
– 3 tbsp. coconut oil – 1 tsp. vanilla
• Integrate both preparations
• Place in a bread pan brushed with coconut oil or vegetable spray.
• Preheated oven at 180°C, 40-50 min or until cooked when pierced.

• 1 apple peeled and grated
• 1 apple, peeled and diced
• 3 eggs
• 150g of wholemeal flour
• 1 heaped tsp of baking powder
• 1 tsp vanilla
• 3 tablespoons of sweetener or sugar
1) Place in the processor or blender, the cubed apple, the eggs, the sweetener or
sugar and vanilla
2) Process / liquefy
3) Place in a bowl, add the grated apple and sifted flour together with the baking powder and integrate with enveloping movements.
4) Place in an oiled pudding dish or
5) Bake in a medium oven until inserting the knife comes out clean


Eggs | Vanilla | Mascabo sugar | Oatmeal | Royal | Orange


In a bowl, pour the two eggs, a dash of vanilla, half a cup of brown sugar, three cups of oatmeal, orange zest, one orange, quarter teaspoons of royal and bake for 30 minutes.

• 2 cups of oats
• ¼ cup coconut or sunflower oil
• ½ cup of brown sugar
• 1 large egg or 2 smaller ones
• 1 tablespoon of ground cinnamon
• ½ tsp nutmeg
• 1 tsp baking powder

Mix the dry ingredients and on the other hand the wet ones and mix. You can add fruits, nuts, seeds, orange or lemon zest.
Oven at 180° for 15 min approx.

•2 eggs
• 4 tablespoons of milkshake
• 4 tablespoons of herbalife protein
• A few drops of sweetener
• Mix with dry fruits of your choice
Put in the oven for 10 min and done.
They come out of 10 – 12 bars

• 1 egg
• 2 measures of cookies and cream milkshake
• Strawberry jam
• Royal (Baking Powder)
• Water (amount needed)


In a bowl or cup place the tablespoons of smoothie along with the royal and mix everything. Add 1 egg, when the mass is homogeneous place it in the container, take it to the oven or microwave.

• 250g of oats
• 3 eggs
• 100g of coconut
• Dulce de leche light
• Mix the oats, eggs and coconut creating a dough
• Knead
• Cut with molds
• Bake for a maximum of 10 min.
• After having the lids, add the light dulce de leche and that’s it!

• 150cc of hot skimmed milk, or vegetable milk
• 2 tablespoons smoothie
• 2 tablespoons protein
Blend until it thickens well and then take half an hour to the freezer. You can also add half a cup of flavorless gelatin dissolved in hot water

250 ml of skimmed milk

1 tablespoon grated coconut

1/4 of a banana

1 tablespoon orange zest

1 tablespoon plain muesli

2 tablespoons of Formula 1 Chocolate Flavor Shake




1/2 Broccoli | 200g chickpeas | Lemon juice | 1 tablespoon of Tahini | 2 tablespoons EVOO | 1/2 tsp of Salt | Ground cumin | Ground pepper


Steam the broccoli. Put it in the blender glass along with the rest of the ingredients and beat until it is a homogeneous cream. If it is very dense you can add a little more oil or water until the texture is comfortable.

To finish off, put the humus in a bowl, and water with a little EVOO. If you want you can also add pine nuts, toasted sesame seeds or include a little paprika.

Cook in the pan a lean minced meat (you can go with chicken or fish too) with a little chopped onion and when it is cooked mix with Casancrem light.

Cut the aubergine into thin slices and brown it over and over on the griddle.

Put 2 on a pair) so that the roll is bigger =, place the meat at one end and roll up.

Place in a pan covered with tomato sauce, add sauce on top as well, a little cheese and heat in the oven until the cheese is melted.


500gr of pumpkin | 150g of oat or wholemeal flour | 1 egg | Salt, pepper and nutmeg | Optional: 1 tsp Parmesan cheese


Cut the pumpkin into large pieces and bake at 200 degrees or until tender. Let warm and step on until there are no lumps. Add the egg and oatmeal or wholemeal flour and mix well. The dough will be quite tender, it is normal, do not add flour. Sprinkle the dough/counter with plenty of oatmeal or whole wheat flour. This step is important because it helps us stretch the dough without sticking. Form cylinders with the dough and cut the gnocchi. Cook the gnocchi in boiling water until they float to the surface. Strain and serve with a light tomato sauce and cheese.


Pumpkin | Spinach | Spreadable cheese | grated cheese | Salt | Seasonings | Tomatoes | Roquefort chunk


Pumpkin, spinach and cheese tower. Steam the pumpkin slices until tender, keep.

In a bowl, mix the spinach, grated cheese, spreadable cheese and seasonings. Assemble the towers interspersing the pumpkin slices with layers of the preparation with spinach and spreadable cheese plus fresh cheese.

Once they are assembled, poke them all the way down with sticks so that they hold until serving time. Place them on a tray greased with vegetable dew.

Cook them in the oven for a few minutes. Add tomato, fresh cheese, and roquefort on top.

Cook in the oven for a few more minutes.

🧀Cheese buns🧀


1 cup of premix for celiacs
3 tablespoons sunflower, peanut or coconut oil
3 three tablespoons of skimmed spreadable cheese or light casancrem (optional)
100 ml of skimmed milk 100 grams of grated or shredded cheese. A tablespoon of baking powder (royal)
Half a teaspoon of salt
Optional, two slices of ham chopped into squares and a little bit of light mozzarella.

Mix everything in a bowl until it is homogeneous. Place with a spoon on an oiled plate, forming cups and bake for 15 minutes at 180°

Procedure: Place 2 tablespoons of yeast and 1 teaspoon of sugar in a cup with warm water and let it rise. In a bowl place 1 cup of whole wheat flour with salt and two tablespoons of olive oil. In the center add the yeast and knead bread type. Let it leudar minimum 2 hours. Then make balls, stretch them and let them rise for another half hour.
Then in the preheated oven for 5 to 7 minutes at maximum temperature. Take them out and
wrap them in a towel and then in a bag. And there you leave them so that they are not hard.

• 1 integral cover
• 1/2 medium pumpkin
• 1 large carrot
• 2 onions
• 1 tablespoon of brown sugar (to caramelize the onions)
• 2 eggs
• Parmesan cheese to taste
• Salt, pepper, seasonings that use
• Olive oil w/n


Peel and cut the pumpkin and carrot into pieces, and place in a bowl with olive oil, salt and pepper. Cook in moderate oven
40 minutes approximately. Peel and julienne the onions and sauté them in a pan with a drizzle of olive oil until soft, then add sugar, stir and cook for approximately 15 min. Once the vegetables are cooked, place everything in a bowl: pumpkin, carrot, onions, eggs, and cheese. Integrate everything well (rustically floor the pumpkin and carrot). Place the tart lid in the dish, add the filling, a touch more cheese and cook for 25-30 minutes in a moderate oven.

Ingredients: • 1 cup of cabutia squash puree • 3 cups of oatmeal or whole wheat flour • 3 tablespoons of baking powder • ½ tsp of salt • 2 tablespoons of oil • 1 egg • ½ cup of milk

• 1 bunch of chard
• 6 eggs
• 1 onion
• 1 bell pepper
• Garlic, Salt and pepper
• Grated cheese
Chop the onion, the bell pepper, the garlic and sauté in a pan with a tablespoon of oil. Reserve.
Wash the chard, remove some stalks and chop smaller.
In a bowl, beat the eggs until they make a little foam and add the sautéed onion, the chopped chard and seasonings to taste.
Mix until integrated.
Put a little grated cheese on top and bake in a bowl.

Dough: for each crep an egg and a white, spinach (can be raw or cooked), 1 tsp. of royal dust. Beat well and lead to pan with vegetable dew back and forth.
Filling: cook the chicken and then cut it very small, in parallel cook the onion and the bell pepper, mix everything, add a tablespoon of cream cheese and that’s it. Assemble the crepes folded in 4, or as seen in
the photo

Cut yellow, green and red bell peppers into strips and wrap them with the
steak. Take to the grill or pan and cook.

• 1 egg
• 7 spinach leaves
• 2 tablespoons of light cream cheese
• 2 tablespoons of tuna
Wash and cut the spinach leaves, throw a little boiling water on them to soften them and drain. Beat an egg, add the spinach and pour the mixture onto a nonstick skillet. When you can take it off, turn and put the cream cheese and tuna, leave a few seconds until the cheese melts and remove.

Chop a clove of garlic and let it rest with a little olive oil. In the meantime
Mix in a bowl 130 gr of chickpea flour with salt and 1 teaspoon of olive oil, add ¼ cup of water and mix, add the water little by little until the dough has a good consistency to later stretch it in a fountain and brush it with tomato puree. goes to the oven
for a while until we see that the dough is almost ready, there we add the lean cheese, the tomato slices and the garlic with olive oil that we initially prepared. Bake for a while longer and that’s it.

Another option is to add arugula, black olives and low-fat cheese.

Cocina los garbanzos
• Colócalos en una placa con un poquito de aceite de oliva en el horno con condimentos que te gusten hasta que queden crocantes


• Eggs

• Ham

• Cheese

• Tomatoes

• Basil


Beat the eggs with ham, cheese, tomato and basil, finely chopped. Pour into pyrotines or muffin tins, take to a medium oven and ready!

• 1/2 bundle of chard
• 1 onion
• 6 eggs
• Cubes of creamy cheese
• Seasonings salt, garlic powder and pepper

1) Chop the onion and fry in a pan with a tablespoon of oil. Reserve.
2) Wash the chard, remove some stalks (I left some and took others out) and chop smaller.
3) In a bowl, beat the eggs until they make a little foam and add the sautéed onion, the chopped chard and seasonings to taste. Mix until integrated.
4) Cooking, hydrate the pan with a few drops of oil, and preheat over a minimum of two minutes. Then go to high heat.
5)Place half of the mixture and distribute over the entire floor of the pan. Put the cubes of cheese on top and then cover on top with the rest of the mixture. Cook with the pan covered over corona heat for 30 minutes (until the egg is cooked) and unmold.
6) Another option is to cook it in a medium oven for 15-20 minutes (until
the egg is cooked).

IMPORTANT about quantities Keep in mind that the recipe is for a large frying pan (24cm) and yields several servings. With a smaller one, or if you want to make it lower, it is less mix (less chard and fewer eggs). The important thing is that there is a little liquid on top of the chard so that it is not dry, but rather submerged.

• Chicken (two breasts)
• 1/2 carrot
• 1/2 bell pepper
• 1/2 onion
• Soy sauce
• Oregano

1)-Cut the chicken into cubes and cook in a pan with a little olive oil.
2)-Apart cut the carrot, bell pepper and onion and cook with a little olive oil.
3)- Mix everything in a preparation and add the soy sauce. To keep in mind: all this cooked can be frozen and kept for when we need it.

• Round zucchini
• Mince
• Chickpeas
• Onion
• Cheese


Wash the zucchini very well and cut them at the top as if it were a lid, with a spoon remove all the pulp. Separately cook in a saucepan the minced meat with the peas and onion cut very small. When it’s ready, stuff it and take it to the oven for about 20 min. Finally covered with cheese and gratin 5 more min.

2 and ½ cups of whole wheat flour, 3 tsps of baking powder, 1 tsp of salt, and 1 tsp of oregano (optional)
Separately mix: ¾ cups of skim milk, ¼ cup of oil.
Add the wet ingredients to the dry ones.
Knead and stretch, cut circles.
Medium oven for 10 – 12 min.

• 250 g wholemeal flour
• 250 g white flour
• 250 g oats
• 50 gr fresh yeast
• 50cc oil
• 2 cups of water
• 20 g salt
• 1 tsp sugar
• Seed mix

1) Leud the yeast with the teaspoon of sugar and warm water.
2) Form a crown with the flours, mixed with the salt, the oats and the seeds
3) Arrange yeast, water and oil in the center. Integrate everything and knead. Form 2 buns, let rise until the dough doubles its volume. Bake in a moderate oven for 25 to 30 minutes.