Carbonara Vegetariana

Pessoas: 4
Tempo de preparação: 20 minutos

Ingredientes:
  • 200 g de cogumelos frescos ou uma lata de cogumelos (150 g),
  • uma cebola grande,
  • azeite,
  • uma folha de louro,
  • 200 g de espinafres frescos ou 400 g de espinafres congelados,
  • pimenta preta moída,
  • uma malagueta pequena,
  • 400 g de massa (espirais ou macarronete cortado),
  • 1 embalagem, 200 ml, de natas para cozinhar (18% gordura) ou natas ácidas (à venda no Supermercado Aldi e em lojas de produtos de países de Leste).

Modo de preparação:
Aquece-se uma wok (frigideira chinesa), adicionam-se os cogumelo. Quando a água evaporar, adiciona-se azeite e a folha de louro. Quando os cogumelos começam alourar adiciona-se a cebola cortada em gomos grosseiros, uma pitada de sal, uma malagueta e um pouco de pimenta preta moída.
Quando a cebola estiver loura desliga-se o lume, adicionam-se os espinafres frescos, coloca-se uma tampa e deixam-se cozer no calor acumulado.
Coze-se a massa em água a ferver, até ficar al dente (cozida mas ainda dura).
Deita-se a massa sobre os vegetais, adicionam-se as natas, mistura-se e serve-se.

A carbonara pode ser congelada, caso todos os ingredientes nunca tenham sido previamente congelados.
Os espinafres frescos podem ser substituídos por a versão congelada, neste caso devem ser adicionados à mistura de vegetais e cozinhados durante mais tempo.

Variantes: em vez de espinafres adicionar cenoura ralada, pimento vermelho e uma lata de atum em água; trocar os espinafres por bróculos cozidos ao vapor; acrescentar courgete, etc.

Thai Green Curry Rice

"This recipe is from Mary McDougall, who is co-author of, The Starch Solution.  The book, which includes more than 100 recipes from Mary, is based on Dr. John McDougall’s eating plan of fueling the body primarily on carbohydrates rather than protein and fats.
According to The Starch Solution, “This dish is made with mild Thai green curry paste sold in Asian markets, natural food stores, and some supermarkets. For a spicier variation, substitute red curry paste for the green, or serve hot sauce on the side. For an especially colorful dish, use Thai purple rice in place of the brown rice.”

From The Starch Solution
Serves 4
Note: Coconut extract mixed into rice milk or almond milk makes a wonderful substitution in recipes calling for coconut milk.

Instructions: 
• 1⁄3 cup vegetable broth
• 1 onion, cut into 1⁄2-inch cubed
• 1 red bell pepper, cut into 1⁄2-inch cubed
• 1 yellow bell pepper, cut into 1⁄2-inch cubed
• 2 cloves garlic, crushed or minced
• 1 to 2 tablespoons Thai green curry paste
• 2 cups coarsely chopped napa cabbage
• 1 cup broccoli florets
• 1 cup cauliflower florets
• 1 cup sugar snap peas
• 1 tablespoon regular or reduced-sodium soy sauce
• 4 cups cooked long-grain brown rice
• 1 tomato, cut into 1⁄2-inch cubed
• 1 tablespoon coarsely chopped fresh Thai or common (field) basil
• 1 tablespoon coarsely chopped fresh cilantro
• 1 cup almond milk or rice milk
• 1 teaspoon coconut extract
Place the broth in a large saucepan along with the onion, red and yellow peppers, and garlic.
Cook over medium heat, stirring occasionally, for 5 minutes. Stir in 1 tablespoon of the curry paste, or up to 2 tablespoons for a spicier dish.
Add the cabbage, broccoli, cauliflower, snap peas, and soy sauce.
Mix well, cover, reduce the heat to low, and cook until the vegetables are tender, about 5 minutes.
Add the rice, tomato, basil, cilantro, almond milk, and coconut extract.
Stir well, then cook until heated through, 2 to 3 minutes.
Serve hot, on plates or in bowls, with chopsticks if you like.
Prep: 20 minutes | Cook: 12 minutes

Fonte e imagem: http://www.forksoverknives.com/thai-green-curry-rice/?utm_medium=email&utm_source=Newsletter110612

Batata Doce Frita

Serve quatro pessoas.

Ingredientes: 
• ¾ colheres-de-chá de alecrim seco
• 2 batatas doces médias, descascadas e cortadas em cubos
• 1 maçã, descascada e cortada em cubos
• Sal
• Pimenta preta moída

Instruções: 
Aqueça o formo a 200.º .
Forre uma forma com papel.
Triture o alecrim num almofariz, até obter a textura de sal grosso.
Lave os cubos de batata doce e de maçã. Elimine a água em excesso, deixando-as húmidas.
Polvilhe com o alecrim, o sal e a pimenta; misture com as mãos.
Coloque a mistura no tabuleiro, distribuindo por forma a não sobrepor os cubos.
Asse 15 a 25 minutos, até estarem cozidas e crocantes. Pode ligar o grelhador um a dois minutos, tendo o cuidado de não queimar".

A de Alecrim

in Jornal Público,  
Por Pedro Carvalho, nutricionista

 "O alecrim é, provavelmente, a primeira erva aromática de que ouvimos falar na nossa vida. Ainda antes de estarmos despertos para todas as virtudes e benefícios dos alimentos que nos rodeiam, já o “alecrim aos molhos” é um clássico do nosso ensino primário!
De facto, a “flor do monte” faz uma descida etimológica ao extremo oposto ao ser baptizada pelos Romanos de “orvalho do mar”, fruto do seu aroma característico. E o alecrim faz essa junção fantástica entre os aromas da terra e do mar, parecendo que quando o utilizamos estamos a levar simultaneamente uma floresta e uma praia para dentro de casa!
Este fascínio aromático do alecrim faz com que muitas vezes seja plantado junto a apiários de modo a fazer a delícia das abelhas e aprimorar o sabor do mel. Poderíamos passar o artigo inteiro a falar sobre este fantástico e inconfundível contributo sensorial que o alecrim dá aos alimentos que o rodeiam, mas as suas vantagens não se esgotam na sua fragrância.
Neste contexto, o alecrim depois de seco é a erva aromática com maior capacidade antioxidante no seu estado puro, sendo apenas superado pelo cravinho e orégãos, mas em pó. Os compostos que conferem ao alecrim todo este potencial (ácido rosmarínico, cafeico e carnósico) são os responsáveis pelo seu efeito protector em alguns tipos de cancro – com destaque para o colorectal - ao diminuir a expressão de genes pró-inflamatórios implicados no desenvolvimento tumoral.
Também na modificação positiva das “gorduras do sangue” o alecrim tem uma palavra a dizer, tanto na diminuição do colesterol total e triglicerídeos, como na inibição de fenómenos de peroxidação lipídica, evitando assim complicações como a aterosclerose.
O alecrim será assim melhor se estiver mais próximo do mar do que da terra. Embora seja igualmente um excelente tempero para carnes fortes, é na companhia do peixe que alia plenamente o seu aroma ao seu potencial terapêutico.
 
*Assistente Convidado da Faculdade de Ciências da Nutrição e Alimentação da Universidade do Porto
pedrocarvalho@fcna.up.pt"

Molho de Tomate Rápido

Ingredientes


  • 1 colher de sopa de azeite
  • 1 cebola pequena picada (sensivelmente meia chávena)
  • 1 courgete média ralada (uma chávena)
  • 1 dente de alho finamente picado
  • 1/2 colher de chá de oregãos
  • 1 pitada de piri-piri
  • 2 pacotes de polpa de tomate (400ml)
  • 2 colheres de sopa de manjericão fresco (ou 1 colher de chá de manjericão seco)
  • 1/4 colher de chá de pimenta preta (triturada no momento)

Dicas

O molho pode ser congelado em recipientes sem ar, frascos de vidro, tupperwares, etc.

Instruções

Rale os vegetais.
Aqueça 2 colheres de sopa de azeite numa panela grande sobre lume médio. Adicione a cebola e a courgete, cozinhe, mexendo ocasionalmente, durante três a quatro minutos.
Adicione o alho, oregãos e piri-piri, misture e cozinhe mais dois minutos.
Adicione a polpa de tomare, reduza o lume e cozinhe mais dez minutos.
Desligue o lume, adicione o manjericão, a pimenta preta e mais uma colher de sopa de azeite.

Fonte e imagem: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2194470

Bolo de Cenoura e Abóbora

Ingredientes


    Bolo:
    2 chávenas de farinha
    1 1/4 colheres de chá de especiarias para tarte de abóbora
    2 colheres de chá de fermento em pó
    1 colher de chá de bicarbonato de sódio
    1 chávena de açúcar
    1/3 chávenas de margarina à temperatura ambiente
    1/2 chávenas de açúcar mascavado
    2 ovos
    3 claras
    300 de abóbora cozinha, triturada e escoada
    1 cenoura finamente ralada

    Cobertura:
    100g de queijo creme (tipo Philadelphia)
    1/4 chávenas de açúcar
    1 colher de sopa de leite

Instruções

Unte uma forma de 25x30cm.

Bolo:
Numa tigela pequena misture a farinha,as especiarias para tarte de abóbora, o fermento em pó e o bicarboato de sódio.
Numa tigela grande bata os açúcares com a manteiga, até formar um areão. Adicione os ovos, as claras, a abóbora e a cenoura. Bata bem até misturar tudo. Adicione a mistura da farinha até obter uma massa homogénea. Espalhe a mistura sobre a forma untada e asse em forno a 180.º C. Asse 25 a 30 minutos, até um palito, após ter sido introduzido na massa, saia limpo.

Cobertura:
Misture os ingredientes até obter uma cobertura homogénea.

Arrefeça completamente o bolo antes de espalhar a cobertura.

Especiarias para tarte de abóbora:

Fontes e imagem: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=157762
http://www.annies-eats.com/2011/11/14/diy-pumpkin-pie-spice/

Coach Nicole's Vegetarian Lentil Loaf

Number of Servings: 10

Ingredients

    1.5 cups dried lentils, rinsed
    2 yellow onions
    2 Tbsp olive or canola oil
    3 cups brown rice (cooked)
    1 (6-ounce) can of tomato paste
    1 tsp marjoram
    1 tsp sage
    1 tsp garlic powder
    1/2 cup cherry tomatoes, quartered
    3/4 cup tomato sauce (or pasta sauce)

Directions

(Use brown or green lentils in this recipe. The red/orange ones will get too mushy, and Beluga or French lentils will not soften enough).
 Rinse the lentil and cook them in 3-4 cups water until soft (about 30 minutes). Drain excess liquid. Mash lentils slightly.
Meanwhile, peel and chop both onions, cooking them on a skillet with the oil until translucent or golden.
In a large pot or bowl, combine mashed lentils with onions, rice, tomato paste, spices, quartered tomatoes, and pasta sauce until mixed well.
Press mixtured into a well-oiled loaf or baking dish. Spread 1/2 cup ketchup across the top. Bake at 350-degrees for 1 hour.
Will keep (covered) in the refrigerator for 7-10 days. 

Easy Steamed Fish Packets

Number of Servings: 4

Ingredients

    2 leeks, thinly sliced
    2 red or yellow bell peppers, cored,
    seeded, and thinly sliced
    1 cup thinly sliced button mushrooms
    1 tbsp chopped fresh parsley, or 1 tsp
    dried
    1 tsp chopped fresh thyme
    1 pound sole fillets (or another whitefleshed
    fish), cut into 4-ounce
    portions
    2 lemons, zested and cut in half

Directions

The protein stays moist without any added fat, and the herbs and fish lend flavor to the vegetables. Be sure to slice your vegetables thinly to ensure even cooking. We used peppers, mushrooms, and leeks here; but you can choose your favorite vegetables. Thinly sliced peppers, asparagus, carrots, celery, onions, zucchini, and green beans are all good choices. Switch up the herbs and spices, too: garlic, basil, or oregano will all work well.
The best thing about this recipe: because everything is cooked in the parchment, cleanup is a breeze!
--
1. Preheat the oven to 450° F. In a small bowl, mix together the leeks, bell pepper, and mushrooms. In another small bowl, mix together the parsley and thyme.
2. Fold four sheets of 15" x 15" parchment paper in half. Coat one half with nonstick cooking spray and place on a baking sheet, uncoated side down (if you have a griddle that fits across two burners, you can use that in place of the baking sheet). In the center of the sprayed side of each piece of parchment, place 1 fish fillet, one-quarter of the vegetables, lemon zest, and herbs. Juice 1 lemon half over each mixture. Fold over the left side of the parchment. Crimp the edges to form a packet.
3. Place the baking sheet across two burners on the stovetop and set to moderate heat. Once the liquid inside each packet starts to bubble, transfer the pan to the oven. Bake for 8 to 10 minutes, depending on the thickness of the fish. A general rule of thumb is 10 minutes per inch of thickness".

Fonte e imagem: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=695378

Savory Greek Beans (Fasolia Gigantes)

Number of Servings: 12

Ingredients

    2 cups dried white beans (Great Northern or cannellini), rinsed
    8 cups water

    4 Tablespoons olive oil
    2 medium carrots, diced, about 1 cup
    1 medium onion, diced, about 1/2 cup
    3 cloves garlic, minced
    1 6-ounce can tomato paste
    1 teaspoon dried thyme or 2 teaspoons fresh
    1 teaspoon dried oregano or 2 teaspoons fresh
    salt and pepper to taste

Tips

I used to buy these in a jar from Trader Joe's, but now I make my own. They're delicious cold over a salad or on toast, and we sometimes serve them as a pasta sauce (add a can of pureed tomatoes if you prefer a thinner sauce).

Directions

NOTE: To save time, use 2 cans of beans, drained and rinsed, and skip the next step.
You can also soak dried beans overnight to cut the cooking time.
Place the rinsed beans in a large stock pot and cover with water, about 8 cups. Boil for an hour. Beans will still be slightly firm.
After 45 minutes, heat a large sauce pan over medium-high heat. Once hot, add the olive oil, then when the oil is hot, add the onions. Cook for five minutes, stirring often, then add the carrots. Cook another five minutes, then add the garlic. After two minutes, add the tomato paste and stir well. Cook five minutes. Add the dried spices (if using fresh, add them at the end).
Drain and rinse your beans. Add them to the sauce pan and cover with water by 1 inch. Cook for 30 minutes, or until beans are tender and most of the water has been absorbed. Add fresh herbs (if using), salt and pepper.

Makes 12 half-cup servings. Serve warm or cold".

Fonte e imagem: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1304398

39 Meat-Free Recipes for World Vegetarian Day

"By:
  1. 2-Bean Sweet Potato Chili
  2. Baked Falafel
  3. Bruschetta-Stuffed Mushrooms
  4. Butternut Squash Mac and Cheese
  5. Cheesy Spinach Enchiladas
  6. Chef Meg's Simple Quinoa and Vegetables
  7. Chef Meg's Skinny Fiesta Dip with Baked Lime Chips
  8. Coach Nicole's Mini Vegetable Frittatas
  9. Coach Nicole's Vegetarian Lentil Loaf
  10. Crustless Spinach, Onion and Feta Quiche
  11. Dahl (Indian Vegetarian Lentils)
  12. Earth Burgers
  13. Easy Bean Tostadas
  14. Easy Poached Eggs and Pasta
  15. Farfalle with Mushrooms & Spinach
  16. Lemon-Roasted Tempeh and Tomatoes with Arugula and Basil Farro
  17. Lentils Puttanesca
  18. Meg-herita Pizza
  19. Mexican Pizza
  20. Moroccan-Style Chickpeas
  21. Nathan's Two-Thumbs-Up Ratatouille
  22. Palak Paneer
  23. Quinoa-Black Bean Casserole
  24. Simple Zucchini Caponata
  25. Slow Cooker Healthy Potato Soup
  26. Slow Cooker Vegetable Curry
  27. Slow Cooker Vegetarian Chili
  28. Smoky Cheese, Black Bean and Rice Casserole
  29. Spaghetti Squash Marinara
  30. Stepf's Vegetable Enchiladas
  31. Taco Style Lentils & Rice
  32. Technicolor Pasta
  33. Tofu Fingers
  34. Vegan Sloppy Joes
  35. Vegetable Risotto
  36. Vegetarian Moussaka
  37. Vegetarian Vindaloo
  38. White Beans with Caramelized Onions and Kale
  39. Whole Wheat Pasta with Sesame Peanut Sauce"
Fonte e imagem: http://www.dailyspark.com/blog.asp?post=39_meatfree_recipes_for_world_vegetarian_day

Massa com amendoins e sementes de sésamo

Ingredientes

    • 2 chávenas de esparguete integral cozido.
    • 1 colher de sopa de óleo de sésamo
    • 3 colheres de sopa de manteiga de amendoim
    • 1 colher de sopa de gengibre picado finamente
    • piri-piri moído a gosto (aproximadamente 1 colher de café)
    • 3 colheres de sopa de água quente
    • 1 dente de alho picado
    • 2 colheres de sopa de molho de soja
    • 1 colher de sopa de vinagre de vinho tinto
    • 1 colher de sopa de sementes de sésamo tostadas.

Instruções

1. Cozer o esparguete de acordo com as instruções da embalagem.
2. Combine todos os outros ingredientes e misture, até a manteiga de amendoim estar dissolvida.
3. Adicione o molho à massa cozida, misture bem.
4. Polvilhe com sementes de sésamo tostadas.
5. Decore com folhas de manjericão e amendoim.

Serve quatro pessoas.

Fonte: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=112

Festival Todos 2012 - ENCONTROS GASTRONÓMICOS

As Ementas do Festival Todos 2012
(Estes Encontros Gastronómicos necessitam de inscrição através do mail festival.todos@gmail.com)

Cozinha Goesa na Mercearia com Ana Fernandes
22 de Setembro, das 13h às 15h
Ementa: Caril de Gambas; Xacuti; Sarapatel

Nepal
23 de Setembro, das 20h às 21h30
Ementa: Onion Baji; Nepali Roti com vários molhos; Caril de Camarão; Caril de Frango.

Cabo Verde – Tambarina com Domingos Brito
22 de Setembro, das 20h às 21h30
Ementa: Cachupa

O Gosto de Timor com Dina
22 e/ou 23 de Setembro, das 12h às 15h
Ementa: Budu; Paokukus; Wan Tan; Espetadas com molho de Sassate; Katupa

China na Ponta da Língua com Sr. Huang
22 e/ou 23 de Setembro, das 13h às 15h
Ementa: Zhong Zi; Arroz Salteado; Massa Chinesa Salteada

Bélgica - Esta Vida é um Petisco com Nele Suportail
22 de Setembro, das 12h às 14h; 23 de Setembro 11h às 13h30; 15h às 16h30
Ementa: Mexilhão; Tarte Tatin

Bélgica – Esta Vida é um Petisco com Ana Coelho
23 de Setembro, das 11h às 13h30 e 15h às 16h30
Ementa: Bochechas de Porco com Puré de Grão de Bico; Puré de Azeitona com Tostas; Arroz Doce.

Guiné Bissau
22 de Setembro, das 13h às 15h
Caldo de Chabéu

Alentejo - Os Sabores do Monte Onde Estão? - com Patrícia Jorge
22 de Setembro às 13h; 13h45; 14h30; e 23 de Setembro 13h; 13h45; 14h30;
Ementa: Cabeça de Xara do Cano; Queijo de Cabra de Trigaches; Pão de Alcácer do Sal; Xarope de Groselha

São Tomé e Príncipe
22 de Setembro das 20h às 21h30
Ementa: Calulú de Peixe, Angú de Banana

Conversa à Francesa com Béatrice Dupasquier
22 de Setembro, das 15h às 16h30
Pastelaria Fina

Power Up Your Summer Salads

By Mehmet C. Oz, MD, and Michael F. Roizen, MD

"Last time you had a salad for your main meal, did you leave the table hungrier than a wolf in a cabbage patch? Sure, a big bowl of greens is good for you, but you'll be raiding the refrigerator an hour later if it doesn't have more going for it than that. Yet if it does, a salad can be seriously satisfying, even for you carnivores out there.
Sure, salads keep you looking good in your Speedo or tankini and give your brain and body a big-time nutrition bump: You're significantly more likely to get your fill of vitamins if you're a salad hound, according to a joint UCLA/Louisiana State University study (we don't have a clue how those two got together). What's more, feasting on veggies (plus some lean protein) helps you fend off cancer, osteoporosis, stroke, and ordinary aging.
Before you start loading up the crisper, keep in mind that the best salads are real meals: lean protein, complex carbs, and healthy fats. The worst? They're usually restaurant salads masquerading as health food but actually oozing fat and calories. Take a Chili's Southwestern Cobb Salad: Without dressing, it has 650 calories and 32 grams of fat. With dressing? A Speedo-busting, heart-stopping 970 calories and 60 grams of fat.
For the best salads -- the kind that make your taste buds zing, your belly smile, and your cells young -- toss these ingredients into your bowl:
  • Big and little greens: We probably don't have to tell you that richly colored greens (baby spinach, arugula, romaine, watercress, radicchio) are the foundation of a great salad. They're packed with nutrients that inhibit cancer and help bones stay strong. But don't stop there. For a clean, bright flavor -- and a serious phytochemical boost -- add some fresh herbs. Go for mini powerhouses like mint (filled with cancer-busting monoterpenes), basil (packed with inflammation-fighting volatile oils), or cilantro (it goes after bad cholesterol).
  • Learn how fruits and veggies help prevent osteoporosis.
  • Powerful proteins: Protein keeps your stomach busy for a long time. It responds by telling your brain that you're full. Smart diet move. Instead of sodium-socked deli meats or full-fat cheese, aim for lean fixins like 3 ounces (about the size of a tin of Altoids) of canned salmon, skinless chicken or turkey breast, chopped egg whites, low-fat cheese, or cubed tofu. A quarter cup of walnuts or a half cup of lentils, chickpeas, or beans will also kick up your protein count.
  • Major flavor boosters: We've got no beef with the old salad standbys, like carrots, tomatoes, and cucumbers. But to really punch up the flavor, toss in asparagus, corn, black beans, zucchini, portobello mushrooms, red and purple peppers, or baked sweet potatoes. Even better, lightly roast the veggies in a little olive oil first. The deep smoky flavor is to drool for.
  • Complex carbs that aren't oil-soaked croutons: Anytime you're cooking up some brown rice, barley, or whole-wheat couscous or pasta, make extra and save it for your salads. Ditto for quinoa (it's like fluffy rice but high in both protein and fiber) or chia (a grain that's a good source of healthy omega-3s). Crave crunchy croutons? Toast and cube some rye bread.
  • Dressings that aren't fat phobic: Your salad needs some heart-friendly omega-3 (or omega-9) fats to help your body soak up fat-soluble vitamins like A, D, and K, and it needs disease-fighting carotenoids such as lycopene and beta carotene. Enter real dressings. It's hard to beat balsamic vinegar and a little olive or walnut oil. Swirl in some mustard, ginger, or herbs; if the seasonings are likely to overwhelm the olive or walnut oil, switch to canola oil -- it's less expensive. If you prefer store-bought, check labels to avoid inflammation-encouragers (most other oils, added sugars). Your goal: a dressing that's thin and slippery enough to coat your salad easily. Drizzle on about half as much as you think you need (roughly 2 tablespoons for a meal-sized salad; add extra balsamic if needed). Then, toss like crazy to coat every last lettuce bit. Dig in.


Fotografia e receita de Salada de Couscous: http://www.bbcgoodfood.com/recipes/11690/10minute-couscous-salad

Seven healthy heart habits

Nutrition team

"So, you want to decrease your risk of heart disease. You’ve heard it a thousand times before - follow a healthy lifestyle.
That’s a no brainer.

Sure, it boils down to a few basic guidelines that make sense. They include things like: eating a balanced diet, watching your portions, exercising often, and refraining from smoking. Sounds simple enough, right? Then why are so many of us doing just the opposite? Because, we’ve gotten ourselves into an unhealthy lifestyle rut.

Our lives are more hectic than ever, so we look for convenience. Between work, school, socialising, hobbies and the kids, there’s just no time to eat right and exercise. And we’re paying the price with our health.

The question is, how do we get out of this unhealthy lifestyle rut? The answer is really quite simple. It will take a commitment to making a few changes in your current lifestyle - there’s no getting around this. But don’t fret, we’ve figured it out for you. The following are what we determined to be the "lifestyle habits" of highly healthy people.

Make a mental note of how many of these are habits you are already hooked on.

Habit No.1: Highly healthy people make health, nutrition and weight management a priority.

No matter how busy you are, the most important thing is your health. The key to good health is taking preventative measures every day, like eating right, exercising consistently and refraining from smoking. Equally important is early detection of diseases through regular health screenings appropriate for your age group. Visit your doctor for a check up to find out your cholesterol and blood pressure readings. This will help you to know what you need to work on.

Habit No.2: Highly healthy people make better food choices everyday.

Better food habits can help you reduce your risk for heart attack, so it’s important to choose foods that taste great and pack a nutritional punch. The easiest way to do this is to include the healthiest selections from the five food groups with an emphasis on getting your five to 10 fruits and veggies and enough fibre each day. You should also try to reduce your salt intake by not adding it during cooking or at the table, and choosing lower salt versions of foods like baked beans and other tinned foods. By doing this you will retrain your mind and body to go for more whole foods (heart protective), rather than unhealthy, fatty, processed, packaged junk foods.

Habit No.3: Highly healthy people practice safe portion control.

Following the recommended serving sizes from the major food groups automatically helps to keep your weight in check. Restaurants and fast food places serve portions that are two to five times larger than they were in the 1950’s - no wonder heart disease is on the rise. By consistently eating smaller portions of food, you’ll begin to be satisfied with these portions; it only takes a few days for the body to adjust.

Habit No.4: Highly healthy people drink eight glasses of water per day.

Staying hydrated helps rid your body of toxins, reduces stress levels, enhances your metabolism and makes you feel fuller. Try to limit your intake of alcohol and caffeine, as they tend to be dehydrating. Drink at least 8 (200 ml) glasses of water per day, or fill a 2 litre bottle in the morning with water and drink it throughout the day.

Habit No.5: Highly healthy people plan their meals in advance.
Many of the people featured in our success stories have admitted that weekly menu planning is the key to staying on course with new healthy lifestyle goals. Prepare a shopping list before you go to the store; if you stock your fridge with healthy foods, you’re probably going to eat them. Prepare meals and snacks in advance; it makes it less likely that you will grab something unhealthy if you shop when you’re hungry.

Habit No.6: Highly healthy people exercise consistently.

Exercise is one thing that can help you get your heart in shape immediately. Plus, it can make your bones stronger, it beats stress, fights off mild depression and can help you sleep better at night. Being active on a regular basis reduces your risk of heart disease by up to 25 percent. Just do it, as they say.

Habit No.7: Highly healthy people "chill out" to keep their stress levels in check.

Too much stress can cause blood pressure to rise and is believed to be a major risk factor for heart disease. Controlling your blood pressure can yield a 20 percent risk reduction. The best way to deal with stress is to use a range of coping mechanisms, including yoga, meditation, therapy and a good chat with a friend.

Make their habits your habits.

Now that we’ve given you the lowdown on the habits of highly healthy people, here are a few pointers that will help you make the transition from unhealthy to healthy less traumatic:

• Focus on incorporating new healthy habits, rather than focusing on breaking bad habits; psychologically, it will be easier.
• Instead of stressing out over an all-or-nothing approach, think in terms of moderation. Focus on the things you can do, rather than on the things you can’t. We don’t promote complete abstinence from junk food, mainly because it’s unrealistic, it’s too inflexible, and frankly, it’s no fun. Instead, we promote moderation and making better lifestyle choices.

Still not convinced that you should make some changes?

Here’s some good news. It’s never too late to start eating right and exercising. The sooner you start, the sooner you can start undoing a lifetime of bad habits. Research has shown that the body has an amazing ability to heal itself. It’s a fact that the risk of heart disease can be greatly decreased by living a healthier lifestyle. But don’t take our word for it, here’s what the experts are saying:

• Healthy foods can help you reduce the major risk factors for heart attack - high cholesterol, high blood pressure and excess body weight. (British Heart Foundation)

• Consuming a healthy diet is one of the best ways to prevent or combat heart disease. (Harvard Nurses Health Study)

• For every 1 percent drop in LDL (bad) cholesterol, you get a 2 percent reduction in heart-disease risk. (Heart UK)

• Quitting smoking greatly reduces the risk of heart disease within a year. (British Heart Foundation)

• Not smoking, maintaining a normal weight, consuming a healthy diet, exercising consistently and drinking moderate amounts of alcohol may help reduce the risk of heart disease by about 80 percent. (Harvard Nurses Health Study)"

Livros de Receitas: Filipa Vacondeus II

O Supermercado Aldi lançou um segundo  livro de receitas, com o título de "Os menus deliciosos e económicos de Filipa Vacondeus". A ligação, abaixo indicada, dá acesso a 24 receitas. O livro pode ser guardado em versão pdf, para tal basta carregar sobre o símbolo da disquete.

Sopa à Lavrador

Fonte e imagem: http://www.cienciahoje.pt/index.php?oid=54928&op=all

Gratinado de Beringelas


Fonte e imagem: http://www.cienciahoje.pt/index.php?oid=54939&op=all

Dourada em Folha de Couve


Fonte e imagem: http://www.cienciahoje.pt/index.php?oid=54939&op=all

Sopa de Tomate

Fonte e imagem: http://www.cienciahoje.pt/index.php?oid=54939&op=all

Gratinado de Batatas e Queijo

Fonte e imagem: http://www.cienciahoje.pt/index.php?oid=54966&op=all

Sopa de Alho-Francês

Fonte e imagem: http://www.cienciahoje.pt/index.php?oid=54966&op=all

Estufado de Legumes com Couscous

Fonte e imagem: http://www.cienciahoje.pt/index.php?oid=54981&op=all

Sopa de Grão com Espinafres

Fonte e imagem: http://www.cienciahoje.pt/index.php?oid=54981&op=all

7 Foods You Should Never Eat

By Eddie Sage on 30 December 2011 in blog, Health

"1. The Endocrinologist Won’t Eat: Canned Tomatoes
Fredrick Vom Saal, is an endocrinologist at the University of Missouri who studies bisphenol-A.
The problem: The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people’s body exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. “You can get 50 mcg of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young,” says vom Saal. “I won’t go near canned tomatoes.”
The solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturae and Coluccio. You can also get several types in Tetra Pak boxes, like Trader Joe’s and Pomi.
Budget tip: If your recipe allows, substitute bottled pasta sauce for canned tomatoes. Look for pasta sauces with low sodium and few added ingredients, or you may have to adjust the recipe.
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2. The Farmer Won’t Eat: Corn-Fed Beef
Joel Salatin is co-owner of Polyface Farms and author of half a dozen books on sustainable farming.
The problem: Cattle evolved to eat grass, not grains. But farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter. But more money for cattle farmers (and lower prices at the grocery store) means a lot less nutrition for us. A recent comprehensive study conducted by the USDA and researchers from Clemson University found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium; lower in inflammatory omega-6s; and lower in saturated fats that have been linked to heart disease. “We need to respect the fact that cows are herbivores, and that does not mean feeding them corn and chicken manure,” says Salatin.
The solution: Buy grass-fed beef, which can be found at specialty grocers, farmers’ markets, and nationally at Whole Foods. It’s usually labeled because it demands a premium, but if you don’t see it, ask your butcher.
Budget tip: Cuts on the bone are cheaper because processors charge extra for deboning. You can also buy direct from a local farmer, which can be as cheap as $5 per pound. To find a farmer near you, search eatwild.com.
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3. The Toxicologist Won’t Eat: Microwave Popcorn
Olga Naidenko, is a senior scientist for the Environmental Working Group.

The problem: 
Chemicals, including perfluorooctanoic acid (PFOA), in the lining of the bag, are part of a class of compounds that may be linked to infertility in humans, according to a recent study from UCLA. In animal testing, the chemicals cause liver, testicular, and pancreatic cancer. Studies show that microwaving causes the chemicals to vaporize–and migrate into your popcorn. “They stay in your body for years and accumulate there,” says Naidenko, which is why researchers worry that levels in humans could approach the amounts causing cancers in laboratory animals. DuPont and other manufacturers have promised to phase out PFOA by 2015 under a voluntary EPA plan, but millions of bags of popcorn will be sold between now and then.
The solution: Pop natural kernels the old-fashioned way: in a skillet. For flavorings, you can add real butter or dried seasonings, such as dillweed, vegetable flakes, or soup mix.
Budget tip: Popping your own popcorn is dirt cheap
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4. The Farm Director Won’t Eat: Nonorganic Potatoes
Jeffrey Moyer is the chair of the National Organic Standards Board.

The problem:
 Root vegetables absorb herbicides, pesticides, and fungicides that wind up in soil. In the case of potatoes–the nation’s most popular vegetable–they’re treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they’re dug up, the potatoes are treated yet again to prevent them from sprouting. “Try this experiment: Buy a conventional potato in a store, and try to get it to sprout. It won’t,” says Moyer, who is also farm director of the Rodale Institute (also owned by Rodale Inc., the publisher of Prevention). “I’ve talked with potato growers who say point-blank they would never eat the potatoes they sell. They have separate plots where they grow potatoes for themselves without all the chemicals.”

The solution: 
Buy organic potatoes. Washing isn’t good enough if you’re trying to remove chemicals that have been absorbed into the flesh.
Budget tip: Organic potatoes are only $1 to $2 a pound, slightly more expensive than conventional spuds.
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5. The Fisheries Expert Won’t Eat: Farmed Salmon
Dr. David Carpenter, director of the Institute for Health and the Environment at the University at Albany, published a major study in the journal Science on contamination in fish.
The problem: Nature didn’t intend for salmon to be crammed into pens and fed soy, poultry litter, and hydrolyzed chicken feathers. As a result, farmed salmon is lower in vitamin D and higher in contaminants, including carcinogens, PCBs, brominated flame retardants, and pesticides such as dioxin and DDT. According to Carpenter, the most contaminated fish come from Northern Europe, which can be found on American menus. “You could eat one of these salmon dinners every 5 months without increasing your risk of cancer,” says Carpenter, whose 2004 fish contamination study got broad media attention. “It’s that bad.” Preliminary science has also linked DDT to diabetes and obesity, but some nutritionists believe the benefits of omega-3s outweigh the risks. There is also concern about the high level of antibiotics and pesticides used to treat these fish. When you eat farmed salmon, you get dosed with the same drugs and chemicals.
The solution: Switch to wild-caught Alaska salmon. If the package says fresh Atlantic, it’s farmed. There are no commercial fisheries left for wild Atlantic salmon.

Budget tip: 
Canned salmon, almost exclusively from wild catch, can be found for as little as $3 a can.
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6. The Cancer Researcher Won’t Drink: Milk Produced With Artificial Hormones
Rick North is project director of the Campaign for Safe Food at the Oregon Physicians for Social Responsibility and former CEO of the Oregon division of the American Cancer Society.

The problem:
 Milk producers treat their dairy cattle with recombinant bovine growth hormone (rBGH or rBST, as it is also known) to boost milk production. But rBGH also increases udder infections and even pus in the milk. It also leads to higher levels of a hormone called insulin-like growth factor in milk. In people, high levels of IGF-1 may contribute to breast, prostate, and colon cancers. “When the government approved rBGH, it was thought that IGF-1 from milk would be broken down in the human digestive tract,” says North. As it turns out, the casein in milk protects most of it, according to several independent studies. “There’s not 100 percent proof that this is increasing cancer in humans,” admits North. “However, it’s banned in most industrialized countries.”
The solution: Check labels for rBGH-free, rBST-free, produced without artificial hormones, or organic milk. These phrases indicate rBGH-free products.
Budget tip: Try Wal-Mart’s Great Value label, which does not use rBGH.
——————————————————————————————————————————————–
7. The Organic-Foods Expert Won’t Eat: Conventional Apples
Mark Kastel, a former executive for agribusiness, is codirector of the Cornucopia Institute, a farm-policy research group that supports organic foods.
The problem: If fall fruits held a “most doused in pesticides contest,” apples would win. Why? They are individually grafted (descended from a single tree) so that each variety maintains its distinctive flavor. As such, apples don’t develop resistance to pests and are sprayed frequently. The industry maintains that these residues are not harmful. But Kastel counters that it’s just common sense to minimize exposure by avoiding the most doused produce, like apples. “Farm workers have higher rates of many cancers,” he says. And increasing numbers of studies are starting to link a higher body burden of pesticides (from all sources) with Parkinson’s disease.
The solution: Buy organic apples.
Budget tip: If you can’t afford organic, be sure to wash and peel them. But Kastel personally refuses to compromise. “I would rather see the trade-off being that I don’t buy that expensive electronic gadget,” he says. “Just a few of these decisions will accommodate an organic diet for a family.”"

Fonte e imagem:
http://worldtruth.tv/7-foods-you-should-never-eat/

F de Feijão

in Jornal Público,  
Por Pedro Carvalho, nutricionista*
 
"Um dia perguntaram ao intelectual italiano Umberto Eco qual tinha sido para ele o facto mais importante do 2º milénio. Provavelmente o leitor poderá achar que está o ler o texto errado e a perguntar-se o que é que isto tem a ver com o feijão. Pois bem, a resposta de Umberto Eco a esta pergunta foi: “a introdução do feijão na Europa”! E de facto, o feijão juntamente com outras leguminosas como a fava, lentilha e grão tiveram em tempos um papel crucial no combate à desnutrição que se abatia em toda a Europa.
Mudam-se os tempos, mudam-se as vontades, e hoje, é muito provável que a razão pela qual exista um certo preconceito em relação ao feijão, seja essa lembrança de outros tempos com menos recursos em que o feijão foi utilizado como substituto da carne e do peixe. E este preconceito pode-nos sair caro quer no que diz respeito à nossa saúde, quer na manutenção da nossa identidade gastronómica que é algo do qual nos devemos orgulhar e não envergonhar. Com efeito, a feijoada é considerada muitas vezes um prato excessivamente pesado… e ainda bem! Muito do que por vezes entendemos como “pesado” refere-se à capacidade saciante do alimento em causa, e a este nível ninguém bate o feijão. A única maneira de tornarmos uma feijoada pesada em termos nutricionais é a adição de carnes demasiado gordas e enchidos que esses sim, desequilibram um prato que pode traduzir igualmente uma simbiose empírica entre arroz e feijão na procura da complementaridade proteica dos seus constituintes.
O feijão, à semelhança de outras leguminosas desempenha um papel fundamental no controlo do apetite pois para além de ser pouco calórico (cerca de 100kcal por 100gramas) tem uma grande quantidade de proteína e fibra. E são estas mesmas fibras que juntamente com outros fitoquímicos como o ácido fítico, flavonoides e compostos fenólicos, fazem do feijão um super-alimento na temática da prevenção do cancro. Sendo certo que o ácido fítico é responsável pela diminuição da absorção do ferro e cálcio, ele compensa essa menos-valia com uma grande capacidade antioxidante e antimutagénica que em conjunto com a produção de ácidos gordos de cadeia curta resultantes da fermentação da fibra do feijão diminuem o risco de cancro, particularmente o colo-rectal.
Assim, na sopa, na salada, em feijoadas à portuguesa ou brasileira, com marisco, lulas ou búzios, a ingestão de feijão é uma questão de saúde. É difícil encontrar algo que o feijão não tenha. Tem proteínas de elevada qualidade para um alimento de origem vegetal, tem hidratos de carbono de absorção lenta, tem grande quantidade de fibra promotora da saciedade, tem um vasto portfólio micronutricional com ferro, cálcio, zinco, ácido fólico e outras vitaminas do grupo B. Enfim, é daqueles alimentos que justificam o uso do cliché: O feijão tem tudo… Só não tem comparação!"

*Professor Assistente Convidado da Faculdade de Ciências da Nutrição e Alimentação da Universidade do Porto pedrocarvalho@fcna.up.pt

Fonte e imagem:

A de Alho

in Jornal Público,  
Por Pedro Carvalho, nutricionista*

"O alho tem tudo para ser considerado um alimento com elevada capacidade medicinal e, em boa verdade, sempre o foi. Desde suplemento alimentar com vista a aumentar a força de escravos egípcios para a construção das pirâmides e atletas greco-romanos em eventos desportivos, até à cura de lepra, asma, varíola, picadas de escorpião, para tudo o alho serviu como medicação chegando ao ponto de ter sido utilizado em tempos como moeda, tão elevada era a sua valorização. Existe mesmo o mito de que Hipócrates, o pai da medicina, teria um repertório de mais de 300 remédios que incluíam alho para além de canela e alecrim.
E a nossa gastronomia proporciona-nos uma grande familiarização com este legume quer nas excepcionalmente típicas açordas e marinadas ou com a feliz trilogia de alho, azeite e tomate. Embora as quantidades em que é consumido não façam dele um alimento a ter em conta para a satisfação das necessidades de algum nutrimento, o alho é particularmente rico em vitamina C, B6, cálcio, cobre e selénio.
Aquilo de que menos gostamos no alho é justamente a fonte de todas as suas virtudes. A alicina, um composto organossulfurado, tanto nos oferece aquele indistinguível hálito, como aporta o seu grande potencial de prevenção de doença. Embora não se possa dizer categoricamente que a ingestão de alho reduz o risco de cancro, a verdade é que essa é uma forte probabilidade, sobretudo quando falamos do cancro da próstata, esófago, ovário e cancro colo-rectal. As suas propriedades antibacterianas e antivirais consubstanciam o seu uso ancestral como “desinfectante” sendo igualmente interessantes os seus efeitos moderados no que à diminuição da pressão arterial, colesterol (total e LDL) e triglicerídeos diz respeito.
Todos estes benefícios esbarram muitas vezes no modo como o alho é consumido,  que tanto os pode potenciar como os pode eliminar. Em Portugal, o refogado ou estrugido é quase sempre o ponto de partida para muito do que cozinha. Não sendo consensual que o alho faça parte desta “instituição” lusa, o certo é que as altas temperaturas atingidas (às quais o azeite é também submetido) destroem muitos dos seus compostos organossulfurados. Por outro lado, o seu consumo em cru (principalmente esmagado ou picado), a sua adição a marinadas, açordas e legumes salteados ou até esfregado em pão com azeite resultando num pão de alho caseiro, serão formas de consumo mais apelativas ao paladar e à saúde.
Assim, de hoje em diante, tente encarar o hálito a alho não como um obstáculo social mas sim como um sinónimo de saúde."

*Professor Assistente Convidado da Faculdade de Ciências da Nutrição e Alimentação da Universidade do Porto
pedrocarvalho@fcna.up.pt

Fonte e imagem:

The Connection Between Good Nutrition and Good Cognition

Alice G. Walton - Alice G. Walton is a health-and-science journalist who writes on medical issues, particularly those related to the brain and behavior. She holds a Ph.D. in biopsychology and is an editor at TheDoctorWillSeeYouNow.com.

Jan 13 2012
A study that looked at biomarkers in the blood to correlate vitamins and brain function found very clear links between nutrition and brain health.

A new study goes deeper in understanding the connection between good nutrition and a healthy brain. Previous studies have linked individual vitamin deficiencies to cognitive decline. But new research looks at a wider range of vitamins, and even better, it uses biomarkers in the blood to correlate vitamins with brain health, both good and bad.

Many studies exploring the relationship between nutrition and cognitive health rely on people's personal reports of their diets -- a notoriously unreliable way to gather personal nutritional information. For this reason, the researchers behind the current study decided to use a more objective means of studying the nutrition-brain link: they looked at biomarkers in the blood to measure the vitamin levels in 104 participants. They also had participants take tests to measure thinking and memory function, and 42 participants had MRI scans to measure their brain volume.

The researchers found some striking connections between nutrition and brain health. People who had higher levels of B family vitamins, as well as vitamins C, D, and E had higher scores on cognitive tests than people with lower levels. The same positive relationship was found for omega-3 fatty acids, which have previously been linked to better brain health.

On the flipside, people with higher levels of trans fats in their blood had poorer performance in thinking and memory tests. Their MRI scans also revealed more brain shrinkage than people who had lower trans fats levels. Trans fats are found in a variety of junk foods, like fried, packaged, and fast foods.
The researchers also determined the portion of the cognitive test scores the participants' nutrient statuses accounted for. They found that nutrient biomarkers accounted for 17 percent of the variation in the tests of thinking and memory function. Other variables, like age, education, and having high blood pressure accounted for more: 46 percent. But for brain volume, the role of nutrition was larger, accounting for 37 percent of the variation. 

Author Gene Bowman said that the team's findings "need to be confirmed, but obviously it is very exciting to think that people could potentially stop their brains from shrinking and keep them sharp by adjusting their diet." 

More and more research is showing that there's a lot of truth to the old adage you are what you eat -- and the same goes for the brain since, after all, it is an organ too. Genetic and environmental factors also play a role in the development of disease, but we can do our best to give our brains the nutrients they need for good cognitive health.

The study was carried out at the Oregon Health & Science University in Portland, and is published in Neurology

Image: Lightspring/Shutterstock."

Fonte e imagem:

How Does Meat in the Diet Take an Environmental Toll?

David Pimentel of Cornell University's College of Agriculture and Life Sciences says that the grain currently fed to some seven billion livestock in the United States could feed nearly 800 million people directly. Image: Digital Vision/Thinkstock

"Dear EarthTalk: I heard that the less meat one eats, the better it is for the environment. How so?
-- Jason K., Sarasota, FL

Our meat consumption habits take a serious toll on the environment. According to the Environmental Working Group (EWG), the production, processing and distribution of meat requires huge outlays of pesticides, fertilizer, fuel, feed and water while releasing greenhouse gases, manure and a range of toxic chemicals into our air and water. A lifecycle analysis conducted by EWG that took into account the production and distribution of 20 common agricultural products found that red meat such as beef and lamb is responsible for 10 to 40 times as many greenhouse gas emissions as common vegetables and grains.

Livestock are typically fed corn, soybean meal and other grains which have to first be grown using large amounts of fertilizer, fuel, pesticides, water and land. EWG estimates that growing livestock feed in the U.S. alone requires 167 million pounds of pesticides and 17 billion pounds of nitrogen fertilizer each year across some 149 million acres of cropland. The process generates copious amounts of nitrous oxide, a greenhouse gas 300 times more potent than carbon dioxide, while the output of methane—another potent greenhouse gas—from cattle is estimated to generate some 20 percent of overall U.S. methane emissions.

“If all the grain currently fed to livestock in the United States were consumed directly by people, the number of people who could be fed would be nearly 800 million,” reports ecologist David Pimentel of Cornell University’s College of Agriculture and Life Sciences. He adds that the seven billion livestock in the U.S. consume five times as much grain as is consumed directly by the entire U.S. population.

Our meat consumption habits also cause other environmental problems. A 2009 study found that four-fifths of the deforestation across the Amazon rainforest could be linked to cattle ranching. And the water pollution from factory farms (also called concentrated animal feeding operations or CAFOs)—whereby pigs and other livestock are contained in tight quarters—can produce as much sewage waste as a small city, according to the Natural Resources Defense Council (NRDC). Further, the widespread use of antibiotics to keep livestock healthy on those overcrowded CAFOs has led to the development of antibiotic-resistant strains of bacteria that threaten human health and the environment in their own right.

Eating too much meat is no good for our health, with overindulgence linked to increasing rates of heart disease, cancer and obesity. Worldwide, between 1971 and 2010, production of meat tripled to around 600 billion pounds while global population grew by 81 percent, meaning that we are eating a lot more meat than our grandparents. Researchers extrapolate that global meat production will double by 2050 to about 1.2 trillion pounds a year, putting further pressure on the environment and human health.

For those who can’t give up meat fully, cutting back goes a long way toward helping the environment, as does choosing meat and dairy products from organic, pasture-raised, grass-fed animals. “Ultimately, we need better policies and stronger regulations to reduce the environmental impacts of livestock production,” says EWG’s Kari Hammerschlag “But personal shifting of diets is an important step.”"

Fonte e imagem: