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Cover of Quick & Easy — 100 recipes in 30 minutes (Portuguese edition)

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Quick & Easy — 100 recipes in 30 minutes

Ready in 30 minutes or less, with supermarket ingredients.

$14.99taxes included · PDF · instant download

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  • 100 recipes
  • Macros per serving for every recipe: calories, protein, carbs, fat and fiber
  • Rico's note and Rico's tip in every recipe
  • A Thermomix® or similar version where it makes sense
  • Storage and reheating written with meal prep in mind

What's inside

20Breakfasts
5Soups
15Lunches
25Dinners
20Snacks
10Sweets
5Drinks

Some of the recipes

High ProteinQuick & EasyVegetarian

Banana and cottage cheese skillet cake

Creamy inside thanks to the cottage cheese, ready in 12 minutes with no oven.

336 kcal34 g protein12 min
High ProteinQuick & Easy

Tapioca and cheese crepioca

A crispy tapioca and cheese crepe (a Brazilian favorite), ready to fill however you like.

318 kcal20 g protein12 min
High ProteinQuick & EasyVegetarian

Mushroom and tomato omelet with oregano

One skillet, twelve minutes, a proper breakfast.

347 kcal23 g protein12 min
Quick & EasyVegetarian

Fresh herb omelet

Simple, green, and ready in ten minutes.

306 kcal20 g protein10 min
High ProteinQuick & EasyVegetarian

Portuguese-style scrambled eggs with vegetables

A hearty breakfast, ready in 15 minutes.

282 kcal20 g protein15 min
High ProteinQuick & Easy

Creamy scrambled eggs with spinach

Ready in 8 minutes and still creamy.

308 kcal20 g protein8 min
Full contents all 100 recipes, one by one

Breakfasts

  1. Banana and cottage cheese skillet cake
  2. Tapioca and cheese crepioca
  3. Mushroom and tomato omelet with oregano
  4. Fresh herb omelet
  5. Portuguese-style scrambled eggs with vegetables
  6. Creamy scrambled eggs with spinach
  7. Flourless banana cinnamon pancakes
  8. Tofu cookie dough pancakes
  9. Cottage cheese pancakes
  10. Savory oat pancakes
  11. Chocolate oat rolls
  12. Yogurt bowl with granola and fresh fruit
  13. Coconut yogurt bowl with berries
  14. Avocado toast with egg
  15. Sweet potato toast with smashed avocado
  16. Sweet potato toast with almond butter and banana
  17. Sardine toast with tomato and cilantro
  18. Matcha French toast with raspberries
  19. Classic gluten-free waffles
  20. Smoked salmon wrap with arugula

Soups

  1. Lighter açorda alentejana (Portuguese bread and garlic soup)
  2. Carrot soup with ginger and lemon
  3. Creamy turnip greens soup
  4. Garden vegetable soup
  5. Fish soup with tomato and cilantro

Lunches

  1. Turkey bifana (Portuguese steak sandwich) with caramelized onion
  2. Grilled beef steak with mushrooms and arugula
  3. Shrimp bowl with avocado and quinoa
  4. Grilled mackerel with tomato and red onion salad
  5. Brussels sprouts with lemon garlic sauce
  6. Grilled chicken with gingery sautéed carrots
  7. Chicken stir-fry with almonds and broccoli
  8. Vegetable omelet with roasted sweet potato
  9. Grilled black scabbardfish with banana and passion fruit
  10. Turkey sauté with mushrooms and spinach
  11. Tuna salad with chickpeas and fresh vegetables
  12. Seared tuna salad with avocado and quinoa
  13. Lentil salad with smoked salmon
  14. Warm sweet potato and arugula salad
  15. Roasted cherry tomatoes with burrata

Dinners

  1. Flourless turkey meatballs
  2. Seared tuna with onion and leek
  3. Zucchini à Brás (Portuguese-style scrambled eggs with zucchini)
  4. Vegetable stew with poached egg
  5. Esparregado (creamy Portuguese spinach) with poached eggs
  6. Sautéed green beans with tuna and tomato
  7. Chickpeas with spinach
  8. Sautéed chickpeas with garlic and bell peppers
  9. Boiled vegetables with egg and olive oil
  10. Pasta with tuna and tomato
  11. Light migas (crushed potatoes and Portuguese kale) with egg
  12. Vegetable-filled omelet
  13. Scrambled eggs with spinach and cherry tomatoes
  14. Chicken breast with yogurt sauce in the Varoma
  15. Ground turkey with grilled vegetables
  16. Hake en papillote with fresh herbs
  17. Steamed hake with olive oil and parsley
  18. Sautéed quinoa with vegetables and garlic
  19. Lettuce, avocado and seed salad
  20. Rico-style salt cod salad
  21. Green bean salad with hard-boiled egg
  22. Sardine salad with black-eyed peas
  23. Black bean tacos
  24. Tofu à Brás
  25. Avocado toast with tomato and seeds

Snacks

  1. Roasted almonds with rosemary and sea salt
  2. Coconut lemon cookies
  3. Almond and date balls
  4. Watermelon bowl with feta and mint
  5. Papaya bowl with coconut yogurt
  6. Sautéed shrimp with garlic, lemon and parsley
  7. Grated carrot with raisins, lemon and cinnamon
  8. Broa slice with requeijão and tomato
  9. Almond financiers
  10. Coconut yogurt with berries and walnuts
  11. Apple slices with cinnamon and lemon
  12. Green apple with almond butter
  13. Zucchini mini pizzas with tomato and mozzarella
  14. Goat cheese with walnuts and a drizzle of honey
  15. Tuna salad with avocado and arugula
  16. Octopus salad with chickpeas and bell pepper
  17. Egg white omelet with bell pepper and spinach
  18. Lupini beans with lemon and olive oil
  19. Pão de queijo waffles (Brazilian cheese bread)
  20. Lettuce, tuna and carrot wraps

Sweets

  1. Bananas Foster with pecans
  2. Spoonable beijinhos (Brazilian coconut sweets)
  3. Quick apple cinnamon compote
  4. Roasted figs with honey, pecans and goat cheese
  5. Homemade fios de ovos (Portuguese egg threads)
  6. Baked apples with cinnamon and lemon
  7. Skillet-caramelized apples
  8. Baked apples with cinnamon and almonds
  9. Chocolate petit gâteau
  10. Honey ginger baked pears

Drinks

  1. Kiwi and chamomile bedtime smoothie
  2. Beet, apple and carrot pre-workout juice
  3. Warm orange, ginger and honey juice
  4. Pineapple, cucumber and mint juice
  5. Coconut, lemon and garlic juice

No surprises: every recipe in the book is listed here. Click any of them to see, free, the full ingredient list, macros per serving, allergens and the start of the method.