Avocado Toast with Poached Egg

Ingredients:

• 1 ripe avocado
• 2 slices of whole grain bread
• 2 eggs
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Chili flakes (optional)

Culinary:

1. Toast the bread slices until golden brown.
2. Mash the avocado in a bowl and mix with lemon juice, salt, and pepper.
3. Spread the avocado mixture evenly on the toasted bread.
4. Poach the eggs in simmering water for about 3-4 minutes.
5. Place the poached eggs on top of the avocado toast.
6. Sprinkle with chili flakes if desired and serve immediately.

Spaghetti Aglio e Olio

Ingredients:

• 200g spaghetti
• 4 cloves garlic, thinly sliced
• 1/2 cup extra virgin olive oil
• 1/4 teaspoon red pepper flakes
• 1/4 cup chopped fresh parsley
• Salt to taste
• Grated Parmesan cheese (optional)

Culinary:

1. Cook the spaghetti in salted boiling water until al dente. Drain and set aside.
2. Heat the olive oil in a large pan over medium heat.
3. Add the garlic slices and red pepper flakes, cooking until the garlic is golden brown.
4. Toss the cooked spaghetti in the pan with the garlic and oil mixture.
5. Add salt and chopped parsley, mixing well.
6. Serve hot with grated Parmesan cheese if desired.

Chicken and Mango Salad

Ingredients:

• 2 chicken breasts, grilled and sliced
• 1 ripe mango, diced
• 1 cucumber, sliced
• 2 cups mixed salad greens
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh cilantro
• 2 tablespoons olive oil
• 1 tablespoon lime juice
• Salt and pepper to taste

Culinary:

1. In a large bowl, combine the salad greens, mango, cucumber, red onion, and cilantro.
2. Add the sliced grilled chicken to the bowl.
3. In a small bowl, whisk together the olive oil, lime juice, salt, and pepper.
4. Drizzle the dressing over the salad and toss gently to combine.
5. Serve immediately.

Quinoa and Black Bean Stuffed Peppers

Ingredients:

• 4 bell peppers, tops cut off and seeds removed
• 1 cup cooked quinoa
• 1 can black beans, drained and rinsed
• 1 cup corn kernels
• 1/2 cup diced tomatoes
• 1/4 cup chopped fresh cilantro
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 1 cup shredded cheese (optional)

Culinary:

1. Preheat the oven to 375°F (190°C).
2. In a large bowl, combine the quinoa, black beans, corn, tomatoes, cilantro, cumin, chili powder, salt, and pepper.
3. Stuff the bell peppers with the quinoa mixture.
4. Place the stuffed peppers in a baking dish and cover with foil.
5. Bake for 30 minutes, then remove the foil and sprinkle with cheese if desired.
6. Bake for an additional 10 minutes, or until the cheese is melted and the peppers are tender.
7. Serve hot.

Blueberry Banana Smoothie

Ingredients:

• 1 banana
• 1/2 cup fresh or frozen blueberries
• 1/2 cup Greek yogurt
• 1/2 cup almond milk
• 1 tablespoon honey (optional)
• 1/4 teaspoon vanilla extract

Culinary:

1. Place all ingredients in a blender.
2. Blend until smooth.
3. Taste and add honey if more sweetness is desired.
4. Pour into a glass and serve immediately.