Try this delicious and traditional Thanksgiving recipe, created by Adriana Gracie, that is light and healthy to serve at your family dinner.

Green Salad, Pumpkin Puree and Turkey Breast Filet

with Light Cream Cheese and Broccoli Sauce

INGREDIENTS

Green salad

3 cups (tea) of clean varied green leaves (lettuce, arugula and watercress)

2 tbsps. of Extra Virgin Olive oil.

1 tbsp. of chopped fresh ginger.

Himalayan salt to taste

HOW TO PREPARE

Chop the leaves with sanitized hands. Place them in the dish, sprinkle with sesame seeds.

Pumpkin Puree

INGREDIENTS

1 kg pumpkin

150g of Light Cream Cheese

1 teaspoon of grated ginger

Salt and pepper to taste

1 tablespoon of chopped chives

HOW TO PREPARE

For those who like pumpkin, pumpkin puree with Ginger is a great option.

First, cook the pumpkin, squeeze it to remove the water and rinse the vegetables in a juicer. Then return to the pan and stir in the Light Cream Cheese, ginger, salt, black pepper and the chives. Serve accompanied by green salad and Turkey Filet.

Turkey Breast Filet

INGREDIENTS

4 Turkey Breasts (200g each)

1/2 teaspoon of Oregano

Crushed garlic to taste

1 tablespoon chopped parsley

1/2 tablespoon fresh Thyme

Himalayan salt to taste

Black pepper freshly grounded to taste.

HOW TO PREPARE

Season the Turkey Breasts with garlic and salt in a frying pan. Heat the coconut oil and brown the steaks on high heat for 5 minutes on each side. Keep them in a warm place. Mix the remaining ingredients and stir up until the sauce is smooth. Pour this sauce over the Turkey Breast Filets, lower the heat and cook for another few minutes until it melts down the light cream cheese. Add the cooked broccoli mixing it into the melted cheese.

Happy Thanksgiving and Enjoy!

Our columnist Angela Gracie prepared this easy and healthy recipe to inspire you in her amazing competition.

The winner recipes will be published on GRACIEMAG and their authors will win Exclusive Giveaways like Helio Gracie Gi, Royce Gracie T-Shirt and a GRACIEMAG subscription.

Don’t waste time and let’s go to create your recipe based on Gracie Diet!

Open Face Baked Egg Sandwich

INGREDIENTS:

2 slices Whole wheat bread

1/2 tbsp Softened butter

2 Eggs

12 Spinach leaves

2 slices Gouda cheese

1 medium Portobello mushroom

2 pinches Himalayan salt

HOW TO PREPARE:

1. Preheat oven 325°f (165°C/140°C fan forced)

2. Using the softened butter, spread on both slices of bread.

3. Without breaking the bread, gently use the back of a spoon to

press the center of each of the bread slices to create a bowl,

careful not to touch the crust.

4. Crack an egg onto the middle of each slice of bread.

5. Add a pinch of salt to the top of each egg.

6. Cover each egg with 6 spinach leaves.

7. Add cheese to the top.

8. Slice the mushroom and lay on the top of the cheese.

9. Place on a baking dish and bake for 15 minutes.

ANGELA’S TIP:

Mash 1/2 an Avocado and spread on top.

You can also replace the Gouda cheese for Monterey Jack.

Two eggs contain about 12.6 grams of protein 6.3 grams in one egg along with 13 other vitamins and minerals.

Portobello mushrooms also have about 2 grams of protein in the cap of the mushroom.

This open face baked egg sandwich is great for breakfast, lunch or dinner.

If you don’t have yet the Angela Gracie cookbook, click in this image ⇒

Healthy Veggie Pasta | Recipe by Carol Gracie

Learn how to make a nutritious Quinoa Fusilli Pasta with Mix Veggies and a homemade Sweet Tomato Sauce.

This is a very fulfilling meal, perfect for lunch or dinner. It is still low calorie and low fat in case you are worried about not gaining a few extra pounds and in keeping your heart healthy. It contains all natural ingredients, including the sauce. And because it is homemade does not carry any preservatives. Everything is fresh!

In this recipe, you can still use regular whole grain pasta. However, we made an option for gluten free Quinoa pasta because it is nutrient-rich and is an impressive plant-based source of protein.

Quinoa is packed with many vitamins and minerals including:

• Heart-healthy monounsaturated fat (oleic acid), and omega-3 fatty acid (a-linolenic acid)
• Antioxidant phytonutrients called flavonoids
• Essential minerals including manganese, magnesium, iron, phosphorus, potassium, calcium, zinc, copper, selenium
• Vitamins: B1, B2, B3, B6, B9, E,
• Soluble and insoluble fiber

Ingredients:

1lb Quinoa Gluten Free Fusilli Pasta

1lb Mix Veggies:

Sliced Carrots

Broccolis Florets

Red Peppers Strips

Onions Strips

Sliced Mushrooms

Sugar Snap Peas

Baby Cut Cob Corn

Sliced Water Chestnuts

1tbls. Olive Oil

Sea Salt

Preparation:

In a large pot, bring water to boil, adding olive oil and sea salt, if desired. Add pasta and mixed veggies. Cook uncovered, stirring occasionally, for about 10 minutes or until al dente. Do not overcook. Remove pasta with veggies from heat and drain thoroughly. Then, mix it in the tomato sauce and serve. 4-5 servings.

Sweet Tomato Sauce

Ingredients:

2 (14.5 ounce) sweet petite-diced tomatoes

1 (28 ounce) sweet crushed tomatoes

1 onion, finely diced

3 tablespoons dried basil, or to taste

2 cloves garlic, pressed

Preparation:

Combine diced tomatoes, crushed tomatoes, onion, basil, and garlic in a saucepan; bring to a boil. Reduce heat and simmer until slightly reduced, 30 minutes.

Be healthy and enjoy!

consulting by nutritionist Fernanda Mello

Prepare a delicious lasagna without cheating on your diet.

Seeking a healthier eating routine for you, Jiu-Jitsu practitioner, but without leaving the good things in life aside, GRACIEMAG dug into their archives and found this delicious Gracie Diet recipe.

This recipe, taught by Adriana Gracie shows how to join green zucchini with cream and greens to create a nutritious lasagna. Check it out:

Ingredients:

5 Green Squashes

1 Cup of Evaporated Milk

1 Box (200g) of whole Grain or Green (spinach) lasagna.

1 lb. Mozzarella cheese

1Tbsp. Parsley flakes

1Tbsp. chopped Chives

1 Tbsp. Extra-virgin olive oil

½ Tbsp. Sea ​​salt

Preparation:

Cook the zucchini, and then mix it in a blender with sea salt, olive oil and fresh Cream (Evaporated Milk). Season it with parsley and Chives.

In a baking dish, layer the lasagna and top with zucchini sauce and mozzarella cheese. Repeat layers. Cover and Bake 350F for 35 minutes or until bubbly. Let stand for 15 minutes before cutting.

Now,  just enjoy it without guilt.

Bon appetit and good training!

Pineapple, a healthy and excellent fruit for Jiu-Jitsu Athletes.

Has been over 20 years that GRACIEMAG shares with success the precepts and recipes of the Gracie Diet, popularized by the Grand Master Carlos Gracie ( 1902-1994 ) . The popular method of healthy eating among the Gracie family not only serves to make you feel much lighter on the Jiu-Jitsu mats, but it is also an antidote to diseases and pains such as migraines.

One of the main pillars of the Gracie Diet is the option for fruit, filed with energy and rich on essential vitamins for the body. GRACIEMAG indicates today for you to enjoy a delicious recipe of pineapple juice.

The “training ” begins at the time you start peeling the prickly fruit. Going through this little difficulty, you reach the highest award: the pineapple aids in immune function, improves intestinal function and facilitates digestion, thanks to the action of Bromelain. Research also ensures that the fruit is a great ally of the heart muscle activity, as well as excellent diuretic. According to some, the pineapple also contains properties that fight a great enemy of modern society, cancer.

” Pineapple is one of the greatest enemies of cancer cells,” teaches Rilion Gracie, son of Grandmaster Carlos and one of the defenders of the Gracie Diet.

To prepare our recipe for juice, you need:

* 1 pineapple (cut into pieces)

* 1 liter of ice water (or ice cubes)

* 5 mint leaves

Now just mix all ingredients in a blender for about five minutes and toast to your health. You can vary the amount of ingredients, or try new mixtures, by replacing the mint with ginger. This pineapple juice alone is a great pre-workout snack so you do not need to add any sandwich or Cia. Try it!