Menu to say goodbye to cholesterol

Cauliflower couscous with nuts and seeds

Ingredients (4 people)

600 g cauliflower
40 g raw flaked almonds
40 g walnuts
20 g raisins
20 g chopped dried apricots
15 g pine nuts
5 g fennel seeds
20 ml olive oil
salt and black pepper

Method

Toast the almonds with the walnuts, pine nuts and fennel seeds in a large pan. Add some oil and then the cauliflower, raisins and dried apricots, stirring well. Add some water if the bottom of the pan gets too dry. Fry and stir often until the cauliflower is cooked but crunchy. Season to taste and serve.

Nutritional Information

Grilled mackerel with cucumber and pear salad

Ingredients (4 people)

1 kg mackerel (in 4 portions)
50 ml soy sauce
50 ml rice wine
Para la ensalada:
400 g cucumber
400 g firm, juicy pears
10 ml lime juice
40 ml olive oil
salt

Method

Rinse the mackerel in cold water and pat dry with kitchen towel. With a knife, make some small, shallow, slightly diagonal cuts with 1 cm between them.

Make a marinade with the soy sauce and the wine and brush it onto the mackerel. Then grill them, either on a grill or in the oven (without a baking tray) for 15 to 20 minutes, turning them over several times. While they cook, brush them with the sauce a few times.

•Cut open the cucumber lengthwise and remove the seeds with a spoon. Slice it finely. Peel the pears, quarter and chop them. Season with the lime juice, olive oil and salt.

Serve the mackerel with the salad.

Nutritional Information

Dark chocolate pudding with chia seeds

Ingredients (4 people)

80 g chia seeds
40 g pure cocoa powder
500 ml soy milk
80 g thick fat-free natural yoghurt
10 g honey

Method

Place the chia seeds in a bowl, add the cocoa powder and stir well. Add the soy milk and whisk until smooth. Wait for 10 minutes, then mix again and cover with plastic film. Store in the fridge overnight.

Discard the liquid from the yoghurt and whisk it with the honey until it has a smooth texture. Make the pudding by dividing the chia seed mixture in two parts; line the bottom of a dish, glass or pot with one half. Add the layer of yoghurt and then the rest of the chia seeds and chocolate.

Nutritional Information