July 11, 2018

Tomato Meat Sauce


400 grams finely minced meat
1 finely chopped big onion
1 crushed garlic clove
1 big tomato,chopped
1 TBS tomato paste
1.5 cups hot water
A pinch of salt, Oregano, dired basil and black pepper


In a pan add some oil, add the onions and spices and stir sprinkle some salt and allow to cook.
Add meat, garlic, tomato and tomato paste.
Stir and cook on low hear for 10 mn
Add hot water
let simmer for 10-15 mn
until the mix thickens

White Sauce


4 cups or 1 L skimmed liquid milk 

4 tablespoons cornstarch 

A pinch of black pepper, white pepper, nutmeg and salt  


Mix all ingredients well while cold

put in a pan and transfer to heat

keep stirring until the mixture thickens 

Preparations of lasagna

Put a layer of white sauce

top with non cooked lasagna sheets

add white sauce, meat mix, lasagna sheets and repeat until you end with white sauce

top with a cheese mix or some light mozzarella cheese
cook in a preheated oven at 220 degrees for around 20 mn
brown the top a bit

Let it rest a little before cutting

July 10, 2018


300 grams frozen spinach, thawed and squeezed well 

350 grams artichoke hearts, finely chopped

1 big onion, finely chopped 

1 garlic clove, finely chopped 

A pinch of salt, black pepper, white pepper and nutmeg 

1/2 cup low fat yogurt 

1/2 cup low fat cream cheese 

1/2 cup shredded mozzarella cheese 

1/4 cup grated parmesan cheese 

1/4 cup Emmental cheese 


Preheat oven to 170 degrees celsius 

Mix everything together 

Grease a pan with some olive oil 

Transfer mix to pan 

Bake for 20-25 mn in the middle of the oven

Serve hot next to crackers or whole wheat toasts! 

July 10, 2018


1 kg beef strips
2 onions, julienned
2 tsp Worcestershire sauce
1 tsp soy sauce
Salt and black pepper to taste
2 garlic cloves, minced
3 TBS flour
300 ml beef broth
1/2 cup hot water
1 TBS mustard
300 ml low fat cooking cream or skimmed milk
2 cups fresh mushrooms, diced (you can use canned ones just wash them well and drain)


Heat a wide pan
Add oil, beef strips, salt, pepper, Worcestershire sauce and soy sauce
Stir until beef is well browned
Move beef to one side of the pan
Add onions to the empty side and cook until tender then move to the side of the beef
Add flour to the empty side of pan and stir until it absorbs the juices
Add the broth, water, mustard and garlic and stir well until flour is dissolved
Mix beef with the resulting sauce and simmer on low heat until beef becomes tender (30-50 mn depending on the meat cut you’re using)
When beef is tender add the mushrooms and cream or milk, bring to boil and you’re done!
Serve with white rice or pasta

July 9, 2018


3/4 cup pesto sauce (recipe follows) 

1.5-2 TBS tomato paste 

1 cup cherry tomato, halved

500 grams uncooked shrimp 

200 ml low fat cooking cream 

1 cup pasta water

2 garlic cloves, minced

Italian spices, salt and black pepper to taste

Hot pepper/chili flakes are optional 

A handful of fresh basil, finely chopped 

500 grams cooked pasta 


Heat a pot

Add pesto sauce and tomato paste and heat them 

Add tomato, shrimp, salt, black pepper and italian spices and cook for 3 mn 

Add fresh basil, cooking cream and pasta water and let simmer for around 5-7 mn 

Add the cooked pasta and combine everything together 

Serve with some grated parmesan cheese and devour

Pesto Sauce:


2 cups basil leaves 

2 garlic cloves 

2 TBS lightly roasted pine nuts 

1/2 cup good olive oil  

A squeeze of lime 

A pinch of lime zest 

A tiny bit of black pepper 


In a food processor, place the basil, pine nuts, garlic, black pepper, lime zest and squeezed lime (squeeze directly in the processor u only need a tiny bit), process all until u obtain a fine mixture 

With the processor on low speed, add the olive oil as a thin thread in a steady motion until they are all well incorporated

Add the parmesan and process just until blended 

Use immediately, u can also refrigerate or freeze for later use! 

July 8, 2018



1 kg beef steaks 

1 TBS soy sauce, 2 TBS steak sauce, 1 TBS Worcestershire sauce 

3 TBS red wine vinegar 

A sprinkle of steak pepper and black pepper 

Marinade for an hour or more 

Add salt just before cooking 


Heat a wide pan

Cook steaks for 2-3 mn on each side

Let rest a little before serving 

Mushroom sauce: 


1 onion, finely chopped 

3 garlic cloves, finely minced 

1 TBS soy sauce 

1 TBS steak sauce 

2 tsp Worcestershire sauce 

White pepper, black pepper, nutmeg and steak pepper (a sprinkle of each) 1 tsp salt

200 ml light fresh cream mixed with 200 ml liquid skimmed milk and 2 TBS cornstarch 

2 tsp veg oil 

200 grams fresh or canned diced mushrooms


Heat a pan, add oil, onion and salt

Stir occasionally until the onion is well browned (almost half burned) 

Add garlic and stir 

Add the sauces, stir and leave for a minute 

Add the white mix and the spices 

Mix using a hand mixer until the sauce thickens

Remove from heat And blend well

add fresh mushrooms, return to heat until the mix boils, serve hot.


July 8, 2018


1 kilogram chicken breasts, cut into small cubes

1 tsp black pepper 

1/2 tsp nutmeg 

1 tsp salt 

2 TBS Worcestershire sauce

1 cup chopped onions

3-4 chopped garlic cloves

2 TBS flour

1.5 TBS dijon or normal mustard 

2 cups chicken broth 

200 ml low fat cooking cream 

Parsley for garnishing 


Heat a pot 

Add 1 TBS oil 

Add chicken, salt, black pepper, nutmeg and Worcestershire sauce

Cook for 10 mn 

Add onions and garlic and cook for 5 mn or until onions have softened

Add flour and mustard and mix well 

Leave for 1-2 mn until flour has absorbed all water in the pot

Add chicken broth and let the mixture boil for 10-15 mn until chicken is well cooked 

Add cooking cream and mushrooms

Let the mixture boil

Add parsley 

Serve over rice or pasta! 

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