Real food recipe index

A few days ago we discussed some problems with controlling the calories in your diet, but basically the problem is talking about calories, protein, carbohydrates, vitamins, etc. instead of food. A diet must focus on food and we must take care that these are of quality and combine in the best way.

This is the basis for the “real food” movement, in consuming the least processed foods possible. So it is nothing more nor less than facing the food industry does that have saturated supermarkets with hyper processed products. It is already a no-brainer that fast food has won a few games and has made us a society where obesity is one of the biggest problems, so it is time to reverse the result. Let’s see our real food recipe index.

Real food recipe index

  1. Asparagus with cherry tomatoes and poached egg
  2. Mushroom carpaccio with walnuts and pomegranate
  3. Turkish eggs with yogurt
  4. Lentil paste spirals with paprika tofu
  5. Glasses of fresh cheese, mango and red berries
  6. Salmon pralines
  7. Strawberry and fresh cheese mousse



  • Fresh egg
  • Bunch of wild asparagus
  • Cherry tomato
  • A very simple and rich dish that you can make in a very short time to do it.


  1. First, we must make the poached egg, to do it, we must cook the egg without the shell. We crack the egg and wrap it in transparent film. This should boil for 3 or 4 minutes.
  2. While the egg is cooking, we make some grilled wild asparagus.
  3. Later we cut the Cherry tomatoes in half.
  4. We place each serving on a plate and ready to eat.


It is a salad sprinkled with color and texture, ideal for a gathering of friends or family that you can use as an accompaniment or as a first course.

Ingredients (2 people)

  • 4 Portobello variety mushrooms
  • 12 walnuts
  • 1/4 approx. Pomegranate some grains (approximately 1/4)
    • Extra virgin olive oil
    • peppermint
    • Fresh coriander
    • lime juice
  • Total time – 10 m
  • Processing – 10 m


  1. We thoroughly clean the mushrooms with a damp kitchen paper, so we will avoid leaving any traces of dirt on them. Then we cut them into sheets, trying to make them all approximately the same thickness.
  2. We place the sheets on a deep plate and sprinkle them with the lime juice. We wait about 7 or 8 minutes for the lime juice to marinate. Then we pass each sheet to another plate, flat and we are placing the peeled nuts on them.
  3. We open a pomegranate and decorate the plate with a few grains of pomegranate, these in addition to color, provide flavor and moisture.
  4. We season everything with a jet of extra virgin olive oil and add a few pomegranate juice drops. To finish, we put some peppermint sprouts and if you want, a little coriander, to add color, aroma and flavor to our salad.


Ingredients (1 person)

  • 25-150 g plain Greek yogurt (can be skimmed)
  • 1/2 clove of garlic
  • 1 small spoonful of herbs (parsley, dill, coriander, rosemary, thyme, etc.)
  • Black pepper
  • Sweet paprika
  • Salt
  • 1 large egg
  • Extra virgin olive oil
  • Chive
  • Salt flakes
  • Processing time | 20 minutes
  • Difficulty | Easy


  1. The first thing we must do is leave the creamy yogurt. To achieve this we will use some rods and stir well.
  2. Then we crush the garlic and mix it with the yogurt, the herbs, a little pepper, a little paprika and a pinch of salt.
  3. We pour everything into a bowl and leave a small hole in the center.
  4. We poach the egg as we have seen in the first straight line when we see that the white is curdled and the yolk is almost raw, we remove the egg with a slotted spoon, let the water drain well and leave it in the central hole of the bowl.
  5. Add little chopped chives on top, a little more paprika, coarse salt flakes and a splash of olive oil.

If we want to decorate it even more, we can put a little lemon zest, so in addition to color, we will add aroma and flavor.


Ingredients (2 people)

  • 150 gr Lentil flour paste
  • 400 gr firm tofu
  • 1 teaspoon of sweet paprika
  • 1/2 teaspoon of hot paprika
  • 1/4 teaspoon ground turmeric
  • 1/4 teaspoon ground cumin
    • Black pepper to taste
  • 1 garlic cloves
    • Chives or parsley
    • Salt
    • Extra virgin olive oil
    • Lemon zest
  • Difficulty: Easy
  • Total time: 30 m
  • Preparation: 5 m
  • Cook: 25 m
  • Rest: 30 m


  1. Take out the Tofu and drain it for later, wrap it in several layers of absorbent kitchen paper. To release all the serum, we will place some weight on top (1 carton of milk) and leave it for about 30 minutes to let everything go.
  2. After this time, we cut the Tofu into cubes.
  3. Heat in a frying pan, a little olive oil and add the diced or diced Tofu. We will brown it on all sides with a medium-high heat. Next, we add all the species to the pan.
  4. Season with salt and pepper and remove the pan, when the Tofu is golden and crisp, place the Tofu on a reserved plate.
  5. Now we take care of the pasta of lentils, cooking them according to the instructions of the package, being careful not to overstep the cooking time.
  6. In the pan that we have left in reserve, add a little more oil and brown to the minced garlic clove.
  7. Add the Tofu and pasta to sauté them together for a few minutes. Season to taste and add chopped chives and lemon zest.


Ingredients (6 people)


  • 500 gr of skimmed smoothie fresh cheese
  • 200 gr of fresh or frozen red fruits
  • 100 ml of freshly squeezed orange juice
  • 2 ripe mangoes
  • 2 lime zest
  • 2 ml of vanilla essence (optional)
  • Stevia or other sweeteners (optional)
  • Chopped pistachios
  • Difficulty: Easy
  • Total time: 45 m
  • Preparation: 15 m
  • Cook: 30 m
  • Rest: 30 m


  1. First, we will cook the red fruits in a saucepan and add the orange juice, we will cook it over low heat, stirring them while we crush them with a spoon until it thickens and reduces. This entire process can take 30 minutes.
  2. Let cool, if we have left the mixture with pieces, we can use the mixer and then strain it, so we can also discard the seeds.
  3. To the fresh cheese, we remove the whey and mix it with the vanilla essence, add sweetener or stevia. We leave it in reserve.
  4. While we are going to deal with the ripe mangoes, we crush it well and mix it with the lime zest.
  5. We take a glass and start adding the crushed ripe mango, then the fresh cheese and finally the red fruits. Once the glasses are finished, we leave them in the fridge to cool.
  6. When they have cooled, put a few chopped pistachios on top and include other nuts. Finished the decoration, it only remains to serve.


Ingredients (4 people)

  • 200 gr of smoked salmon
  • 200 gr of cream cheese
    • Anchovies a can
  • Difficulty: Easy
  • Total time: 10 m
  • Preparation: 10 m


  1. We start with the cream cheese. We take a fork and beat the cheese until it has a creamy consistency.
  2. Chop the anchovies into small pieces and then incorporate it into the cream cheese. We continue beating the cheese with the anchovies until they are well integrated.
  3. We take an ice chest and place the smoked salmon that we will have previously sliced ​​into rectangular strips. In one of the slices, we introduce the cream cheese mixture with the anchovies and cover with another slice of salmon.
  4. Once we have filled all of them, we leave our chocolates in the fridge for about 30 minutes. Then it only remains to serve.


Ingredients (6 people)

  • 500 gr of strawberry or a heavy strawberry without tail
  • 500 gr of skimmed smoothie fresh cheese
  • 5 ml of vanilla essence
  • 2 gr of Agar-agar (equivalent to 9 sheets of gelatin)
  • Difficulty: Easy
  • Total time: 20 m
  • Preparation: 20 m
  • Rest: 2 h


  1. Wash the strawberries very carefully and then dry them. Remove the stem and leaves from the strawberries and then slice them. Using a mixer, beat until smooth, if possible, without lumps.
  2. To the fresh cheese, we remove the whey and drain, then crush it a little to mix it with the strawberries. Take a saucepan, add the strawberries, the fresh cheese and the agar-agar, then heat it over low heat, remove it when the boiling begins.
  3. We remove everything well, distribute the mixture in small glasses, and then wait for it to cool down a little and leave it in the fridge for two hours. Then we can only serve.

Final thought,

The real food movement does not pretend that all the foods we consume are raw or uncooked, but that the processing should not diminish their quality, and if it does so, it should be done in a minimal way.

A diet based on real food prompts us to be aware of the food we eat and try to challenge ourselves to consume and cook fresh food. We may have to spend a little more time but the result is certainly worth it. In fact, many athletes are already looking to improve their performance by following a real food recipes.


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