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Serranía Kitchen - recipes from around the world

This blog contains a selection of recipes from all over, in particular from Andalucía, Asia, England, Germany and the Mediterranean. Contributors include Rita Drechsler, Jovan Le Knorz, Madita Schröder, and Paul Whitelock, who are all members of the same extended Anglo-German family. Rita and Paul live in the Serranía de Ronda in Andalucía. Madita and Jovan live in Baden-Wuerttemberg, near Heilbronn, Germany.

Paul’s Spanish Courgette Tortilla (tortilla de calabacin)
Thursday, April 25, 2024

Spain is known for its tasty omelettes. Una tortilla española is made with potatoes and onions, and, of course, eggs. Una tortilla francesa is just eggs. This recipe features courgettes (calabacines) with potato, onion and egg.


Paul’s tortilla de calabacin (serves 4)


TimePreparation time: 10 minutes  Cooking time: 25 minutes  Total time: 35 minutes



  • 1 tbsp olive oil
  • 1 small potato, peeled and chopped
  • 1 small onion, chopped
  • 1/2 courgette, thinly sliced
  • 6 eggs
  • salt and pepper to taste





Heat olive oil in a non-stick pan over medium-high heat.

Add the chopped potato and onion to the pan and sauté for about 4 minutes, until they start to soften.

Add the thinly sliced courgette to the pan and continue to sauté for another 4 minutes, until all the vegetables are tender and lightly browned.

In a separate bowl, whisk together the eggs and season with salt and pepper to taste.

Transfer the sautéed vegetables from the pan into the bowl with the beaten eggs and mix well to combine.

Return the pan to the heat and reduce it to low. Pour the egg and vegetable mixture back into the pan, ensuring that it spreads evenly.

Cook for about 3 minutes, gently running a spatula around the edges of the tortilla to prevent sticking.

Once the edges of the tortilla begin to set, continue to cook for another 8-10 minutes, or until the bottom is golden brown and the top is almost set.

Carefully flip the tortilla using a plate placed over the pan. Slide the uncooked side back into the pan and cook for another 5-6 minutes, or until the tortilla is cooked through and golden brown on both sides.

Once cooked, remove the tortilla from the heat and transfer it to a serving plate. Cut into wedges and serve hot or at room temperature.


Serving suggestions:




1. Ideal as a breakfast dish with crusty bread or roll, fresh orange juice and coffee.

2. As a starter or main course, serve with a small salad and crusty bread. A simple red wine, eg tempranillo, suits this simple dish.


© Paul Whitelock


Acknowledgements (photographs):

Bodegas Faustino

Gastronomica vasca

Kerry's Kitchen





Bodegas Faustino, breakfast dish, calabacines, coffee, courgette, crusty bread, eggs, fresh orange juice, Gastronomica vasca, Kerry's Kitchen, onions, Paul Whitelock, potatoes, red wine, roll, salad, tempranillo, tortilla de calabacin, tortilla española, tortilla francesa, Wikipedia, YouTube

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Rita and Paul’s Good Friday Dinner - Duo of Fish with fresh vegetables
Saturday, March 30, 2024

On Good Friday, Christians, or Roman Catholics at least, are supposed to eschew meat and eat fish.

So, we decided to put something together using more or less what we had. I bought two sorts of fish, atun and dorada in the morning, we discussed what we would have with it and decided on rösti potatoes, asparagus, sugar snap peas, and kohl rabi.

Plus, a nice dry white wine, of course. A verdejo from Rueda happened to be nicely chilling in the fridge.

We don’t normally prepare food together because we are both very self-opinionated. However, Rita knows what she’s doing, so, on this occasion, I promised to do what she told me.

We prepared the vegetables between us and then set about constructing our Cena de Viernes Santo.





Duo of fish with vegetables Serrania-style



2 tuna steaks

2 fillets of dorada (gilt head bream)

3 medium potatoes

250 g green asparagus

250 g kohl rabi

250 g sugar snap peas (fresh from the garden)

Sunflower oil

Salt and pepper (to taste)



Prepare the vegetables: peel the potatoes, chop the asparagus and kohl rabi, trim the sugar snap peas and set aside.

Shred the potatoes, using a shredder.

Fry the vegetables in sunflower oil until al diente and place in the oven to keep warm.

At the same time, fry the rösti potatoes in another pan.

Fry the fish in hot oil for 2 minutes each side.

Prepare the sauce,

Plate up and eat.



Tartare sauce

A dry white wine, eg our choice a chilled verdejo.

I was disappointed, however, so I switched to a rosado from Valdepeñas, which suited the meal better.








Well, we worked together fine and enjoyed sharing the preparation and the eating. Unfortunately, we had an argument about something completely unconnected, so the overall Good Friday dining experience ended on a sour note.

I enjoyed my digestif, a shot of Miura.



All photos by Paul Whitelock except main photo courtesy of Facebook


© Rita and Paul Whitelock



al diente, asparagus, cena de Viernes Santo, digestif, dorada, duo of fish, fillets of dorada, gilt head bream, Good Friday, kohl rabi, Miura, pepper, potatoes, rosado, rösti potatoes, Rueda, salt, Serrania-style, sugar snap peas, sunflower oil, Tartare sauce, tuna steaks, Valdepeñas, vegetables, verdejo, Whitelock

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Eating well in Spain - at home or out and about
Tuesday, March 26, 2024

By The Restaurant Guru

I like my food. And, although my wife is a fantastic cook (ask anyone who has ever been to our house for dinner; ask also members of the Costa Car Club, for whom she cooked on two occasions when they came to Montejaque (Malaga) some years ago and the hotel had no chef, I do like to go out for a meal or tapas when we can afford it, or even when we can’t, and there is something to celebrate!


This new blog will be about our dining experiences, both chez nous and out and about in Spain, Germany, the UK, wherever we happen to be. I hope you find our experiences helpful, interesting and thought-provoking.

To start with I am going to unashamedly regurgitate articles I have posted elsewhere. “Regurgitate” maybe creates the wrong impression, but, hey!



When I met my wife, Rita is her name, she was a German living in Montejaque (Malaga). She’s still a German, but although she still owns the Montejaque house, Casa Rita, we don’t live there any longer.

When we started “courting” I invited her to visit me in England where I was living at the time (2008), even though I owned two properties in Ronda (Malaga).

The first time she came to visit me in England, I offered to prepare my “signature dish” in my recently purchased Victorian villa (down on its luck, by the way), she was thrilled. Although she had been married twice, neither husband had ever cooked for her. Pressure or what?

My “tour de force” is grilled asparagus with anchovies as a starter, followed by steak au poivre with a mushroom sauce, sautéed potatoes and broccoli. I don’t do puddings/desserts.

She was not impressed, I have to say. “I would have done it like this”, she quipped. I still think that was unfair, but hey!

We have now been together 16 years (13 married) and I can count on two fingers the number of times she has allowed me to cook a meal. The best was Christmas dinner a la inglesa with all the trimmings one Christmas Day before Covid. I thought it was amazing! She was not impressed. Oh well!




So, back to this blog. I will be posting about dining experiences we have had in several countries, predominantly Spain, where we live, but also in France, Germany, the UK and anywhere else we may fetch up in the future.


© The Restaurant Guru



anchovies, asparagus, broccoli, Casa Rita, Christmas dinner a la inglesa, Costa Car Club, Malaga, Montejaque, mushroom sauce, Paul Whitelock, Restaurant Guru, Rita, Ronda, sautéed potatoes, steak au poivre



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Paddy’s Guinness French Onion Soup
Sunday, March 17, 2024

By Paddy McGinty

This recipe is a classic with a twist. We’re taking those same rich and beefy flavours that we know and love about French onion soup. But, we’re enhancing the richness with the addition of stout beer (Guinness). And, we’re revitalising that cheesy crouton that tops the soup by adding a little (Irish) cheddar into the mix.





Recipe details

Yield  4  servings

Time:  Preparation time: 10 mins  Cooking time: 1 Hour Total time: 1 hr 10 min



  • 4 tbsp unsalted butter
  • 1 tbsp olive oil
  • 5 medium yellow onions, cut in half and thinly sliced (about 2 lbs)
  • ½ tsp salt (two lots)
  • ¼ tsp pepper (two lots)
  • 1 tsp brown sugar
  • 3 cloves garlic, minced
  • 1.5 litres of unsalted beef stock
  • 1 bottle (12 oz/330 ml)) Guinness stout
  • 1 tbsp Worcestershire sauce
  • 2 sprigs fresh thyme
  • 1 bay leaf
  • 2 slices thick cut sourdough bread or French stick
  • 4 oz gruyère cheese, grated
  • 4 oz (Irish) cheddar, grated



Prepare the onions:

In a large saucepan heat butter and olive oil over medium heat. Add onions, ½ tsp salt, ¼ tsp pepper, and brown sugar; and stir to combine.

Cook for 30-35 minutes, stirring occasionally, until onions are light golden brown. Add garlic and cook for 1 minute until fragrant.

Add beef stock, Guinness, Worcestershire sauce, thyme, bay leaf, ½ tsp salt, and ¼ tsp pepper to the softened onions, scraping the bottom of the pot with a wooden spoon to pull up any browned bits.

Stir to combine.

With the heat still at medium, bring to the boil. Reduce heat to low, cover, and simmer for 20 minutes.

Taste for seasoning, and add another pinch of salt, if necessary. Remove thyme sprigs and bay leaf from the pot.


Make the crouton:

Preheat oven to 190 C.

Cut bread to fit the size of your soup bowls, and place on a baking sheet.

Bake for 5 minutes, flip, and place back in the oven for 5 more mins. Increase oven temperature, and position top rack to 6 inches from the heating element of the grill.

Divide the onion soup between 4 oven safe bowls arranged on a baking sheet. Place toasted bread on top of soup. Mix gruyère and cheddar together, and top the croutons with cheese mix evenly divided between the bowls. Place under the grill for 5-6 minutes until the cheese is bubbly and melted and just starting to brown.

Serve immediately.



  • Though it requires a little patience, we don't want to rush bringing the soup to a boil by raising the temperature. The Guinness is at risk of becoming bitter if we cook it at too high of a heat, so medium heat is the highest we'll want to heat the pan.
  • When buying your beer, be careful NOT to get extra stout. That will definitely get bitter in the soup. Stick to Guinness Stout Draught.





Preferred drink

Guinness, of course!

If you don’t like Guinness, a strong oak-aged Spanish wine should do the trick. Try something from La Mancha or Valdepeñas, eg Pata Negra tempranillo.














Foodtalk Plus

Paul Whitelock

Val Doonican




bay leaf, beef stock, brown sugar, cheddar, crouton, Foodtalk Plus, French onion soup,  French stick, garlic, gruyère, Guinness, Irish cheddar, La Mancha, olive oil, Paul Whitelock, sourdough bread, stout, thyme, unsalted butter, Val Doonican, Valdepeñas, Worcestershire sauce, yellow onions

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Paul's Peanut Butter Soup - with a touch of Serrania
Sunday, February 4, 2024

I discovered peanut butter when I was a young lad back in North Devon. I think this US product first came to the UK in the 50s, as, via TV, film and pop music, we “limeys” got to know more about our North American “cousins”.

So, this soup recipe fascinates me.








Recipe details

Yield:  8  servings

Time: Preparation: 10 mins  Cooking time: 35 mins  Total time: 45 mins



  • 1 tablespoon oil (canola oil or olive oil)
  • 1 large onion, chopped
  • 2 tablespoons peeled and minced fresh ginger
  • 4 cloves of garlic, minced
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/8 - 1/4 teaspoon cayenne pepper or red pepper flakes
  • 3/4 cup (200 ml) peanut butter, unsalted and unsweetened (creamy or chunky)
  • 1/2 cup (125 ml) tomato paste
  • 4 cups (1 l) vegetable broth or chicken stock
  • 2 cups (500 ml) of water (leave out for a thicker soup)
  • 1 pound (250 g) of fresh spinach or kale or 10-12 ounces (350 g) frozen spinach or kale.
  • Salt and black pepper to taste.
  • 8 ounces (250 g) of cooked chopped or shredded chicken (optional)




Heat the vegetable oil in a large pan over medium heat.

Add the chopped onion and cook until it becomes translucent, about 3-4 minutes.

Stir in the minced garlic and ginger and sauté for another 1-2 minutes until fragrant.

Add the ground cumin, ground coriander, and cayenne pepper to the pan. Stir well to combine the spices with the aromatics. Let them cook for a minute or so to enhance their flavours.

Add the peanut butter and tomato paste to the pan and stir until it’s well incorporated with the onion and spice mixture. The mixture will become rather thick and paste-like. I find that using a ball whisk makes this process much easier.

Gradually pour in the vegetable or chicken broth and water while continuously stirring to combine. This will help to smooth out the peanut butter/tomato paste mixture and create a creamy base.

Bring the soup to a gentle simmer, then reduce the heat to low. Let it simmer for about 15-20 minutes, allowing the flavours to meld together. Season with salt and pepper to taste.

Add spinach or kale and simmer until soft, approximately 3-5 minutes. If you want to add cooked chicken, add it here as well.

Serve with crushed peanuts. For a more filling meal, serve the soup over a scoop of rice.


To drink

A nice cup of English tea or a glass of strongly flavoured red wine, eg a Ronda wine with the Sierras de Malaga denominación.

I like the reds Maxx or Ezequiel from Bodegas Kieninger.

Both wines are named after his two sons. His daughter Rosa has a rosado named after her.


© 2004 Paul Whitelock



Feasting at Home



Martin Kieninger

Nourish and Nestle




black pepper, Bodegas Kieninger, canola oil, cayenne pepper, chicken, chicken stock, coriander, cumin, denominacion, Ezequiel, garlic, ginger, kale, Maxx, olive oil, onion, Paul Whitelock, peanut, peanut butter, peanut butter soup, red pepper flakes, rosado, salt, Serrania, Sierras de Malaga, spinach, tinto, tomato paste, vegetable broth, water



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Rita’s “Nudelauflauf” - Serrania style
Wednesday, January 24, 2024

German noodle casserole

This is similar to macaroni cheese, but much tastier.



Recipe details

Yield:              4  servings

Time:              Preparation time: 30 mins   Cook time: 20 mins   Total time: 50 mins 



  • 500 g pasta (any pasta type goes)
  • 3/4 cup butter (1/3 for the sauce and 1/2 for the topping)
  • 1/3 cup flour
  • 4 cups milk (dairy or non-dairy, eg almond milk)
  • 1 whole egg (optional)
  • 3/4 cup ham, diced
  • 3/4 cup parmesan cheese, grated
  • 3/4 cup breadcrumbs
  • 1/8 tsp nutmeg
  • salt and black pepper to taste



In a large pot of salted water, cook the pasta al dente according to the package instructions.

Drain, toss with some butter or oil, and set aside.

In a large pot, melt butter and add flour. Mix well and cook for 1 min.

While constantly whisking, gradually add the milk.

Simmer for about 5 mins until the sauce has thickened.

Whisk in the egg, if using.

Season with nutmeg, salt, and black pepper.

Place the pasta in a large baking dish.

Add diced ham and pour the white sauce over the pasta. Distribute evenly.

First, sprinkle the grated cheese, then the breadcrumbs over the dish. Place dollops of butter on top.

Bake in a preheated oven at 200˚C for about 20 mins or until golden-brown.


Variations and substitutions


Pasta: I recommend using rigatoni, macaroni, or other smaller shapes but you can use your favourite pasta.

Flour: you can replace regular all-purpose flour with whole wheat flour or spelt flour.

Milk: you can use any milk, either regular or non-dairy, eg almond milk.

Butter: while butter is best for this recipe, you can also use for example avocado oil, canola oil, or olive oil.

Ham: you can use any ham or prosciutto. Or completely omit it for a vegetarian version.

Cheese: parmesan is the classic cheese for this noodle dish but you can use other cheeses such as gruyere or cheddar.

Additional ingredients: you could replace some of the milk with heavy cream or sour cream.

Extra flavours: Less traditional but very flavourful would be to add ground beef, diced tomatoes, caramelized onion, green beans, or your favourite vegetables.



Since this dish is pretty substantial, I feel that it is perfect on its own with a green salad on the side for a complete meal.


To drink

A refreshing Hefeweizen (wheat beer) from Germany is perfect. Aldi and LIDL sell it, as do Mercadona and Carrefour/Supeco.

German brands I have bought locally include Erdinger, Franziskaner, Oettinger, Paulaner, and LIDL's own brand Patronus.

Non-German wheat beers include Mahou (Madrid) and Sagra (Toledo).




© Rita Whitelock

Translated from the original German by A1 Translations (


Tags: Aldi, almond milk, butter, Carrefour, cheese, egg, Erdinger, Franziskaner, green salad, Hefeweizen, La Sagra, LIDL, macaroni, macaroni cheese, Mahou, Mercadona, noodle casserole, Nudelauflauf, Oettinger, olive oil, pasta, Paulaner, Patronus, Rita Whitelock, spelt flour, Supeco, wheat beer, whole wheat flour


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The Crazy Guy’s Serrania Chicken Cauliflower Soup
Tuesday, January 16, 2024

This one-pot chicken cauliflower soup is full of vegetables and protein. Shredded chicken and chunks of cauliflower all in a creamy base that is gluten-free and dairy-free. Made with real food ingredients, this hearty and healthy soup is perfect for a cold winter's night in Iowa, Siberia, the Serrania de Ronda or indeed anywhere on the chilly side.


Chicken Cauliflower Soup

This easy and comforting soup is packed with real food ingredients like chicken, cauliflower, and carrots, plus the flavour of fresh herbs and spices. Perfect for when you're feeling under the weather, or just want to cosy up with a bowl of hot soup.

Yield:     4  servings

Time:      Preparation: 10 mins         Cooking time: 35 mins            Total time: 45 mins



Photo: Goop



  • 2 tbsp. extra-virgin olive oil
  • 1/2 sweet yellow onion, finely chopped
  • 3 medium carrots, peeled and thinly sliced
  • 2 leeks, white and light green parts only, chopped
  • 2 tsp. fresh thyme leaves (or 1 tsp. dried thyme)
  • 1 tbsp. chopped garlic cloves
  • 1/2 tsp. fine sea salt
  • 1/4 tsp. ground pepper
  • 500g chicken breasts
  • 4 cups cauliflower florets
  • 3 bay leaves
  • 4 cups chicken bone broth (or regular chicken broth)



Heat the olive oil in a large suacepan over medium-low heat.

Add in the onion, carrots, and leeks and sautéed vegetables, stirring occasionally, until soft and the onions are translucent (about 10 minutes).

Stir in the thyme, garlic, salt, and pepper. Continue cooking for about 3 minutes, stirring frequently.

Add the chicken breasts, cauliflower, bay leaves, and then the broth on top of the vegetables. Ensure the chicken and cauliflower are submerged in the broth.

Bring to the boil, and then cover, reduce heat, and simmer until chicken is cooked (this should take 10-15 minutes depending on how large your chicken breasts are).

Remove cooked chicken and bay leaves from soup and discard the bay leaves.

Using 2 forks, shred the chicken and set aside.

In a blender, puree some of the soup. If you want it extra creamy, puree for longer. If you want a less creamy base, puree for just a few seconds.

After the soup is blended, add the shredded chicken back to the pan. Let simmer for 10-15 minutes before serving.




If your chicken breasts are on the large side, you can cut them in half before adding to the soup to reduce cooking time.

After the soup has simmered, taste and adjust seasonings to your preference.


To Drink

A good stout should the trick.

You can find Guinness worldwide, but there are other alternatives. In Spain, Steam Beer (Germany - LIDL) does a nice one for around 1 euro for 500ml. Other good Spanish stouts include Mahou (Madrid) and La Sagra (Castilla La Mancha).






Photo: El Jardin del Lupulo

© The Crazy Guy


Tags: broth, carrot, cauliflower, chicken, dairy-free, garlic, gluten-free, Guinness, La Sagra, leek, LIDL, Mahou, onion, soup, Steam Beer, stout, thyme, vegetables

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Pablo's Fried Potato Cakes With Herbes De Provence Butter
Sunday, January 7, 2024

By Pablo de Ronda

For this hearty dish you can either use left-over potatoes or start from scratch. Ideal for cold Serrania winter evenings.






Photo: Food Network

Recipe details

Makes: 6  servings

Preparation time: 20 minutes   Cook time: 5 minutes              Total time: 25 minutes


Main Ingredients

  • 4 medium to large potatoes about 1 kilo
  • 3 ounces cream cheese (softened)
  • 1 tablespoon butter (softened)
  • 1/2 cup sour cream
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt


For The Compound Butter

  • 8 tablespoons unsalted butter (softened)
  • 1 tablespoon herbes de Provence
  • 1 teaspoon lemon juice
  • 1 garlic clove (minced)
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt


For The Fried Mash Potato Cake Breading

  • 1 cup bread crumbs
  • 1/4 cup grated Parmesan cheese


Peel and quarter your potatoes. Boil the potatoes in salted water until they are fork tender (about 12-15 minutes).

Drain the potatoes and mash or mix them until they are free of any lumps, then mix in the sour cream, cream cheese, butter, and salt and pepper. Beat with a mixer until fluffy.

Cover and refrigerate overnight.

To make the compound butter cut or mix in all the ingredients with the softened butter until uniformly mixed. Place the butter on a sheet of plastic wrap and use the plastic wrap to form the butter into a log, about 1 inch thick. Wrap in the plastic wrap and place in the refrigerator.

When you are ready to cook preheat your frying pan to medium-high heat, (about 400 degrees).

Mix the breadcrumbs with the crumbled Parmesan cheese in a bowl or pan.

Remove the chilled potatoes from the refrigerator. Scoop about ½ cup of mashed potatoes and form a round ball.

Roll the potato ball in the breading and place on a sheet of aluminium foil. Repeat with the remaining potatoes.

Oil the frying pan and working in batches place the potato ball in the pan and press the ball down gently with a spatula to flatten slightly. Cook for about 1.5-2 minutes then flip the potato cake over.

Cook the other side for about 1.5 minutes then top each fried mashed potato cake with about a tablespoon of the compound butter during the final 30 seconds of cooking.

Remove and serve warm.


These fried mashed potato cakes are the perfect side dish for steaks, along with mushrooms in a cream sauce and broccoli or Brussels sprouts.



     Photo: Healthy Food Guide




Serve with a full-bodied oak-aged red from Ribera del Duero or the non-alcoholic drink of your choice.








    Photo: Vega Seleccion


© Pablo de Ronda


Tags: breading, broccoli, Brussels sprouts, butter, compound butter, herbes de Provence, mashed potato, mushrooms, Pablo de Ronda, potato cake, Ribera del Duero, steak, 


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The Grizzly Gourmet's Frittata with Peas
Saturday, December 23, 2023

By The Grizzly Gourmet


Frittata is similar to tortilla, ie omelette. This is a simple variation on a theme using peas and parmesan cheese.

close photo of frittata



Recipe details

Yield: 2  portions

Time spent: Preparation time: 15 minutes   Cooking time: 10 minutes   Total time: 25 minutes



  • 3 eggs
  • 1 ½ cups peas (fresh or frozen)
  • 1 small onion
  • ¼ cup parmesan cheese
  • Salt & black pepper to taste
  • 4 tablespoons olive oil



Peel and chop the onion.

In a non-stick pan with two tablespoons of olive oil, sauté the onion, until softened.

When the onion has softened, add the peas and half cup of water, add salt and pepper.

Cook for about 10 minutes over medium heat, until the peas have turned soft.

When the peas are ready transfer them to a bowl and let them cool.

Meanwhile, in another bowl, break the eggs, add the parmesan cheese, salt and black pepper, and lightly beat with a fork, being careful not to overbeat.

At this point add the peas and amalgamate them with the eggs.

In the pan where you cooked the peas, add a tablespoon of olive oil, and let it heat up. When it is hot, add the mixture and lower the heat and cover with a lid. Cook for about 5 to 7 minutes, gently shaking the pan every few minutes.

At this point the part that seems most difficult but is not if you use the right pan. Take a plate with the same diameter as the pan. Place it on top and flip the frittata.

Add a little olive oil if needed, and gently slide the frittata back into the pan.

Allow to cook for another 5 minutes or so.

Flip the frittata onto the plate again.

Serve with your favourite side dish, eg a crispy salad.



A glass of red wine, eg Ribera del Duero, a glass of craft beer, eg La Rondeña, or a soft drink.

                               Photograph: The Olive Press


© The Grizzly Gourmet, with thanks to


Tags: craft beer, eggs, frittata, frying pan, gourmet, La Rondeña, olive oil, onion, non-stick pan, omelette, onion, parmesan cheese, peas, pepper, red wine, Ribera del Duero, salad, salt,


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Paul's tosta de guacamole con sardina
Monday, October 16, 2023

By Paul Whitelock

This quick snack is surprisingly filling, and healthy: lettuce, oily fish, tomato and onion. Choose a healthy bread like centeno or cereales.


Ingredients (for 1 person):

1 avocado

½ large tomato

¼ red onion

Coriander to taste

½ lime

1 teaspoon of coconut oil

A pinch of salt

1 can of sardines

Bread of choice

Olive oil



Mash the avocado

Dice the tomato

Cut the onion as small as possible

Squeeze the juice of the ½ lime

Add the salt and 1 teaspoon of coconut oil

Mix and set aside

Toast the bread, add a drizzle of olive oil

Spread the guacamole on the toasted bread

Add the sardines and coriander

If you wish, add a drop or two more of olive oil




A glass of manzanilla or fino suits this snack well, or a glass of white wine from the Costa de la Luz or from Galicia, eg Barbadillo or Albariño.









© Paul Whitelock



albariño, avocado, barbadillo, cednteno, cereales, coconut oil, coriander, Costa de la Luz, fino, Galicia, guacamole, lettuce, lime, manzanilla, oily fish, olive oil, onion, sardine, tomato

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