A ementa saudável da Maria Gama para o dia dos namorados!

Maria Gama's healthy menu for Valentine's Day!

Valentine's month has arrived... the month in which many of us celebrate February 14th in a special way!

Although there are many options for dining out on Valentine's Day, it is very interesting to make a special menu at home, which is tasty and makes this day even more special. Especially for those who like to escape the hustle and bustle, a special and romantic dinner at home allows us to be in our haven, much more at ease than in the middle of a crowd.

If this year you want to do something different and avoid the confusion and excessively inflated prices in restaurants, the nutritionist Maria Gama , from the blog Put yourself on the line , it gives you the perfect menu for Valentine's Day which, in addition to being very tasty, is also very healthy.

Whether you want to surprise your boyfriend or even cook together, with this menu you can still celebrate with a special meal, without ruining the efforts you have made in terms of training . Another good tip to make this Valentine's Day even more fit is to take advantage of the healthy vibe on Maria Gama's menu and offer gym clothes feminine or male to your better half. So, in addition to training in style, you will always remember each other even in the gym!


Main course:

  • Spiritual Codfish


  • Strawberries covered with chocolate and almonds
  • Avocado and cocoa mousse
  • Energy truffles



  • Dark bread
  • Garlic
  • Tomato
  • Olive oil qb
  • Basil
  • black pepper
  • Salt qb
  • Smoked salmon
  • Avocado
  • Eggs

Preparation and cooking method:

  • Start by cutting the bread into slices and toasting it.
  • Rub the garlic clove on each slice of toasted bread.

Stuffing options:

1) Cut the tomato into quarters and season with olive oil, chopped basil, salt and pepper.

2)Crush the avocado, season with black pepper and lemon. Place a poached egg on top.

3) Cut the fresh cheese into cubes and season with oregano and olive oil, placing the smoked salmon on top.

Place on toast and serve immediately.

Spiritual Codfish

Low Carb Spiritual Cod


  • Shredded cod (1.2kg)
  • Spinach (170g | 1 package)
  • Small grated carrots (9)
  • Heart cabbage (1)
  • White onion (1)
  • Quark cheese (700g)
  • Grated cheese (500g)
  • Garlic cloves (6)
  • Blonde (1)
  • Olive oil (4 tablespoons)
  • black pepper
  • Parsley (80g)

Preparation and cooking method:

  • In a pan, add the olive oil, chopped garlic, onion and bay leaves.
  • Let it cook and then add the cod (as the cod is already cooked, there's no point in cooking it beforehand).
  • Then add the spinach, carrots and kale, letting it cook slowly.
  • You can add seasoning to taste, such as black pepper.
  • When it is cooked, remove it from the heat and add the quark cheese, mixing until smooth.
  • Then, place it in a pyrex dish in layers (layer of cod, grated cheese, layer of cod, grated cheese) and put the chopped parsley on top.
  • Bake in a preheated oven at 180ºC until golden on top.

Strawberries covered with chocolate and almonds


  • Strawberries to taste
  • Dark chocolate (100g)
  • Coarsely chopped almonds (50g)

Preparation and cooking method:

  • Wash the strawberries well and dry.
  • In a pan, add the chocolate and stir until it melts. Then, remove it from the heat.
  • Place the strawberries in a pyrex dish and dip each one in the chocolate, sprinkling with chopped almonds.
  • Place in the fridge for about 15 minutes and enjoy.

Avocado and cocoa mousse


  • Avocado (1)
  • Natural yogurt (1)
  • Bananas (3 ripe)
  • Pure cocoa powder (1 dessert spoon)
  • Peanut butter (1 tablespoon)

Preparation method:

  • Blend all the ingredients in a blender or with a hand blender and serve as desired.

Energy truffles


  • Oat flakes (1 cup | 150g)
  • Pitted dates (15)
  • Peanut butter (1 heaped tablespoon)
  • Cocoa powder (3 tablespoon)
  • Hazelnuts (100g)
  • Water (50ml)


  • Coconut or cocoa powder (1 tablespoon)

Preparation and cooking method:

  • Start by placing the hazelnuts in the food processor and coarsely chop. Reservation.
  • Place the oats and cocoa in a food processor and grind well.
  • Add the dates, peanut butter and water and grind everything until you get a homogeneous dough.
  • If necessary, add more water to make the dough more compact.
  • Transfer to a bowl and add the hazelnuts.
  • Shape small balls.
  • Coat the truffles in grated coconut or cocoa powder and place in the fridge.

With Maria Gama's help you can now celebrate love in the most appetizing way and in the comfort of your home. Be happy (and healthy)!

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