tag:blogger.com,1999:blog-87832781655255221452024-03-04T22:43:35.338-08:00OishiiLi esta palavra num glossário de Aikidô, o que foi bastante curioso, traduzida como "sabor belo". É a palavra que os japoneses usam após saborear algo realmente bom, o nome certo para um blog culinário!
Encontrei as seguintes traduções: sabor, belo, delicioso e bom gosto. Escolha a sua...ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.comBlogger286125tag:blogger.com,1999:blog-8783278165525522145.post-21530029808322786552020-03-22T11:19:00.000-07:002020-03-22T11:40:50.566-07:00Covid-19: DGS lança manual de orientações sobre cuidados com alimentação<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoLDxkR-QIum24kKf6es9eQLeYYsv6pP-ELK1hYWbpKZopPMMY4W_g3RX5ItfhzmaABuM4sOjiqWwD1p-ho-xnHZDNXtKCDDMrXefxOrPyW1ogqoW9_nJt5Y2nyoWzvBv2QFVhpvKGp4I/s1600/DGS.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="755" data-original-width="789" height="305" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoLDxkR-QIum24kKf6es9eQLeYYsv6pP-ELK1hYWbpKZopPMMY4W_g3RX5ItfhzmaABuM4sOjiqWwD1p-ho-xnHZDNXtKCDDMrXefxOrPyW1ogqoW9_nJt5Y2nyoWzvBv2QFVhpvKGp4I/s320/DGS.jpg" width="320" /></a></div>
<span style="text-align: justify;">"A Direção-Geral da Saúde (DGS) lançou um manual de orientações na área da alimentação para profissionais de saúde e a população em geral. O trabalho foi elaborado pela equipa do Programa Nacional para a Promoção da Alimentação Saudável (PNPAS).</span><br />
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A lavagem das mãos, as medidas de etiqueta respiratória e de distanciamento social serão sempre as medidas mais importantes para prevenir a propagação da doença por novo coronavírus (Covid-19).</div>
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Contudo, sabemos que um estado nutricional e de hidratação adequados contribuem, de um modo geral, para um sistema imunitário otimizado e para uma melhor recuperação dos indivíduos em situação de doença.</div>
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Por outro lado, o isolamento preventivo (profilático), pode contribuir para alterações no comportamento de compra e de consumo de alimentos. Por exemplo, a compra menos frequente e a necessidade de organizar de forma diferente a ida ao supermercado.<br />
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Para além destas alterações na forma de gerir o nosso dia-a-dia alimentar, têm surgido nos últimos dias e de forma frequente, diferentes dúvidas que urge esclarecer. Por exemplo, se o SARS-CoV-19 pode ser transmitido através dos alimentos, se podemos reforçar o sistema imunitário através de determinados alimentos ou suplementos alimentares ou, ainda, se é seguro amamentar? De forma simples e com a informação atualmente disponível, o manual agora publicado oferece algumas respostas.</div>
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O documento inclui também uma secção com os cuidados alimentares a ter por parte a população idosa. Um pior estado nutricional associa-se a um pior prognóstico e a um risco aumentado de complicações em caso de doença aguda.</div>
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Podemos reduzir o risco de complicações com alguns cuidados alimentares básicos que aqui descrevemos. Somos todos agentes de saúde pública!"</div>
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Fonte imagem: <a href="https://covid19.min-saude.pt/wp-content/uploads/2020/03/05-PNPAS_V5.pdf?fbclid=IwAR0_IyDKy4UTmWBtSGQz7rZLa0S8ytZCSf-G0f3BnTG5xgWmiAK8tgOxzpQ">https://covid19.min-saude.pt/wp-content/uploads/2020/03/05-PNPAS_V5.pdf?fbclid=IwAR0_IyDKy4UTmWBtSGQz7rZLa0S8ytZCSf-G0f3BnTG5xgWmiAK8tgOxzpQ</a></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-79095560600238294932018-02-12T16:14:00.000-08:002018-02-12T16:14:30.688-08:00It's not just in the genes: the foods that can help and harm your brain<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgHGEpvupvwI06NB-vB2fJ0kzVGhJcy_gZMTqnW8FMVMn5yuPfF-JwT7S2imnit5jufWldxrGN36dH-JsYXq7bMdgq_E4CeXbUosILwiCEO7-sXmkLFNe8Q6N39XCwVvuBNykUMOMdHK0/s1600/02-17.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="372" data-original-width="620" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgHGEpvupvwI06NB-vB2fJ0kzVGhJcy_gZMTqnW8FMVMn5yuPfF-JwT7S2imnit5jufWldxrGN36dH-JsYXq7bMdgq_E4CeXbUosILwiCEO7-sXmkLFNe8Q6N39XCwVvuBNykUMOMdHK0/s400/02-17.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Guardian Design Team</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">"Lisa Mosconi</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Mon 12 Feb 2018</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Our diet has a huge effect on our brain and our mental wellbeing, even protecting against dementia. So, what should be on the menu?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">As a society, we are used to the idea that we feed our bodies, and that our diet shapes our waistlines. But many of us forget that the same diet also feeds our brains, and that the food we give our brains shapes our thoughts and actions. I invested many years formally studying neuroscience and neurology, and have spent many more years as a scientist in those fields. Back when I started, most of my time was spent with medical journals. But 15 years into my research, much of my time is spent with cookbooks.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">These books are essential to contemporary brain science. The recipes become food, and that food shapes our brains just as surely as it builds our bodies. Day after day, the foods we eat are broken down into nutrients, taken into the bloodstream and carried up into the brain. Once there, they replenish depleted storage, activate cellular reactions and become the very fabric of our brains.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The brain is the hungriest organ in the body, consuming more than 20% of your body’s total energy haul. At the same time, our brain cells are irreplaceable. Unlike the rest of the body, where cells are continuously replaced, the vast majority of brain cells stay with us for our entire lives – which means they are in need of extra care and nourishment.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Next-generation medical imaging and genomic sequencing studies, including work from my lab at the Alzheimer’s Prevention Clinic at Weill Cornell Medical College, New York, have helped us understand that some foods play a neuro-protective role, shielding the brain from harm. It’s no surprise that, conversely, other foods are harmful for the brain, slowing us down and increasing the risk of cognitive decline. So, what does this mean for your daily menu in terms of optimising for brain health? It means lots of the following:</span></div>
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Fatty acids</span></strong></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">A specific kind of fats called polyunsaturated long-chain fatty acids, such as the famous omega-3s. Fatty fish, such as salmon, mackerel, anchovies and sardines, is the best natural source of the only kind of fat the brain needs throughout a lifetime. Where fish isn’t an option, flax and chia seeds are good alternatives.</span></div>
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Glucose</span></strong></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">A specific kind of carbohydrate called glucose. Glucose is the only energy source for the brain, so it’s crucial that the brain gets enough of it. Foods that are naturally rich in glucose and that at the same time contain enough fibre to stabilise your blood-sugar levels are beetroot, kiwi fruit, whole grains, sweet potatoes, onions and spring onions. Raw honey, maple syrup and coconut sugar are also good sources.</span></div>
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Vitamins and minerals</span></strong></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">All sorts of vitamins and minerals, especially those with antioxidant effects such as vitamin A, vitamin C, vitamin E and selenium – but also iron, copper and zinc. Fruit and vegetables are the best natural source of these: go for berries, oranges, grapefruit and apples, which are sweet but have a low glycemic index. Leafy green or cruciferous vegetables (broccoli, cabbage, spinach, kale, dandelion greens), as well as other vegetables such as onions, carrots, tomatoes or squash are also full of vitamins, minerals, fibre and disease-fighting nutrients that are needed for a healthy nervous system. Make every meal a rainbow.</span></div>
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Extra-virgin olive oil</span></strong></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">Last but not least, extra-virgin olive oil is a brain-must, as it is loaded with anti-ageing nutrients such as omega-3s and vitamin E. Vitamin E is particularly important to protect ourselves against dementia. <a class="u-underline" data-link-name="in body link" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276978/" style="background: transparent; border-bottom: 0.0625rem solid rgb(220, 220, 220); color: #7d0068; cursor: pointer; text-decoration-line: none !important; touch-action: manipulation; transition: border-color 0.15s ease-out;">Large studies</a> in the US and Europe have found that elderly people who consumed more than 16mg a day of vitamin E had a 67% lower risk of developing dementia compared with those who consumed little to none. <a class="u-underline" data-link-name="in body link" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3727637/" style="background: transparent; border-bottom: 0.0625rem solid rgb(220, 220, 220); color: #7d0068; cursor: pointer; text-decoration-line: none !important; touch-action: manipulation; transition: border-color 0.15s ease-out;">Dementia risk was further reduced by taking vitamin E in combination with vitamin C</a>. Both these vitamins protect brain cells from the harmful effects of toxins and free radicals, while vitamin E has the added benefit of increasing oxygen delivery to the brain.</span></div>
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Now for the no-nos</span></strong></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">At the same time, some foods are a big no-no. These include fast food, fried food such as fish and chips, fatty foods such as red meat, pork and high-fat dairy, and, most of all, processed foods: baked goods loaded with trans fats and refined sugar such as cakes, biscuits, crisps, ready meals and frozen pizza, as well as many snacks. Then there are all of the margarines and commercial cheeses, along with other spreadable or “creamy” products. Ditto for processed meats such as salami, bologna and frankfurters. The more of these processed foods you consume on a regular basis, the higher your risk of cognitive decline and dementia. Across multiple studies, people who consumed as little as 2g a day of <a class="u-underline" data-link-name="in body link" href="https://ec.europa.eu/food/sites/food/files/safety/docs/fs_labelling-nutrition_trans-fats-factsheet_en.pdf" style="background: transparent; border-bottom: 0.0625rem solid rgb(220, 220, 220); color: #7d0068; cursor: pointer; text-decoration-line: none !important; touch-action: manipulation; transition: border-color 0.15s ease-out;">trans fats</a> had twice the risk of those who ate less than 2g. It’s disheartening to discover that most people in those studies ate at least 2g a day, with the majority of participants eating more than double that dose on a regular basis.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Genes aren’t destiny</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">Beyond thoughts, moods and memory, diet plays a clear and determinant role in brain ageing and the risk of developing <a class="u-underline" data-link-name="in body link" href="https://www.alzheimersresearchuk.org/about-dementia/types-of-dementia/alzheimers-disease/symptoms/?gclid=CjwKCAiA5OrTBRBlEiwAXXhT6PFJplslQUgfmmEqmy3wF3TwM4U-05_RQviNYiJDP_o_UPKteTiKzBoCWl8QAvD_BwE" style="background: transparent; border-bottom: 0.0625rem solid rgb(220, 220, 220); color: #7d0068; cursor: pointer; text-decoration-line: none !important; touch-action: manipulation; transition: border-color 0.15s ease-out;">Alzheimer’s, the most common form of dementia</a>, which affects 46 million people worldwide (and is projected to affect 130 million by the year 2050). When I started working in the field, most people understood Alzheimer’s as the inevitable outcome of bad genes, ageing or both. In 2018, it is clear that genes aren’t destiny, and ageing isn’t a linear path to unavoidable dementia.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Most people don’t realise that less than 1% of the Alzheimer’s population develops the disease due to a genetic mutation. These mutations are very rare and so is their outcome: an early-onset and particularly aggressive form of Alzheimer’s that develops when people are in their 30s, 40s and 50s. But the majority of the population doesn’t carry those mutations, and so the real risk for the rest of us is simply not determined by our genes.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">While the blueprints for an individual brain do depend in part on DNA, recent discoveries have led neuroscientists to understand that genes load the gun, but lifestyle pulls the trigger. In fact, there is consensus among scientists that at least one third of all Alzheimer’s cases could be prevented by improving our lifestyle, from ameliorating cardiovascular fitness, to keeping our brains intellectually stimulated and, of course, eating better.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The human brain has evolved over millions of years to absorb specific nutrients and to function on a relatively specific diet. Now our society must also evolve, to attend to what our brains need to be fed. On a personal level, that’s for anyone pursuing a long life and a youthful brain to enjoy it. On a global level, that is millions of people who will have a chance to age gracefully with their mental capacities intact".</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="https://www.theguardian.com/lifeandstyle/2018/feb/12/its-not-just-in-the-genes-the-foods-that-can-help-and-harm-your-brain">https://www.theguardian.com/lifeandstyle/2018/feb/12/its-not-just-in-the-genes-the-foods-that-can-help-and-harm-your-brain</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com1tag:blogger.com,1999:blog-8783278165525522145.post-73580552407156529492018-01-07T13:47:00.000-08:002018-01-07T13:47:40.964-08:00We Can’t Keep Eating Like This<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy5WT-IoOBTqPeN0Rb6KKIdm9YrC0N69kr3BsMcjClMb16uAB2j_gT2UVgrOcy6dtZzHjzJnhHGrhVxrxkh2wDUaUctC25MeL5Sy_jVBtbh8Ar1sOy4vwDz_ALO8TTUi6I4B2c6vQA6ns/s1600/01-02.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="350" data-original-width="600" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy5WT-IoOBTqPeN0Rb6KKIdm9YrC0N69kr3BsMcjClMb16uAB2j_gT2UVgrOcy6dtZzHjzJnhHGrhVxrxkh2wDUaUctC25MeL5Sy_jVBtbh8Ar1sOy4vwDz_ALO8TTUi6I4B2c6vQA6ns/s320/01-02.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This is the question everyone should be attending to – where is the food going to come from?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">By George Monbiot, published in the Guardian 11<span style="box-sizing: inherit; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;">th</span> December 2017</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">"<span style="background-color: white; color: #333333;">Brexit; the crushing of democracy by billionaires; the next financial crash; a rogue US president: none of them keeps me awake at night. This is not because I don’t care – I care very much. It’s only because I have a bigger question on my mind. Where is the food going to come from?</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">By mid-century there will be two or three billion more people on Earth. Any one of the issues I am about to list could help precipitate mass starvation. And this is before you consider how they might interact.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The trouble begins where everything begins: with soil. The UN’s famous projection that, at current rates of soil loss, the world has <a href="https://www.scientificamerican.com/article/only-60-years-of-farming-left-if-soil-degradation-continues/" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">60 years of harvests left</a>, appears to be supported by <a href="https://static1.squarespace.com/static/5694c48bd82d5e9597570999/t/59e9f992a9db090e9f51bdaa/1508506042149/GLO_Full_Report_low_res_English.pdf" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">a new set of figures</a>. Partly as a result of soil degradation, yields are already declining on 20% of the world’s croplands.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Now consider water loss. In places such as the North China Plain, the central United States, California and north-western India – among the world’s critical growing regions – levels of the groundwater used to irrigate crops are already reaching crisis point. Water in the Upper Ganges aquifer, for example, is being withdrawn <a href="https://www.nature.com/articles/nature21403" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">at 50 times its recharge rate</a>. But, to keep pace with food demand, farmers in South Asia <a href="https://www.nature.com/articles/nature21403" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">expect to use</a> between 80 and 200% more water by 2050. Where will it come from?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The next constraint is temperature. <a href="http://www.pnas.org/content/114/35/9326" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">One study suggests</a> that, all else being equal, with each degree Celsius of warming the global yield of rice drops by 3%, wheat by 6% and maize by 7%. This could be optimistic. <a href="https://dl.sciencesocieties.org/publications/ael/pdfs/1/1/150006" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">Research published in the journal Agricultural & Environmental Letters</a> finds that 4°C of warming in the US Corn Belt could reduce maize yields by between 84 and 100%.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The reason is that high temperatures at night disrupt the pollination process. But this describes just one component of the likely pollination crisis. <a href="https://www.theguardian.com/commentisfree/2017/oct/20/insectageddon-farming-catastrophe-climate-breakdown-insect-populations" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">Insectageddon</a>, caused by the global deployment of scarcely-tested pesticides, will account for the rest. Already, in some parts of the world, workers are now <a href="http://www.huffingtonpost.co.uk/entry/humans-bees-china_us_570404b3e4b083f5c6092ba9" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">pollinating plants by hand</a>. But that’s viable only for the most expensive crops.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Then there are the structural factors. Because they tend to use more labour, grow a wider range of crops and work the land more carefully, small farmers, as a rule, grow more food per hectare than large ones. In the poorer regions of the world, people with less than 5 hectares own 30% of the farmland <a href="http://iopscience.iop.org/article/10.1088/1748-9326/11/12/124010/meta" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">but produce 70% of the food</a>. Since 2000, an area of fertile ground roughly twice the size of the United Kingdom <a href="https://static1.squarespace.com/static/5694c48bd82d5e9597570999/t/59e9f992a9db090e9f51bdaa/1508506042149/GLO_Full_Report_low_res_English.pdf" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">has been seized by land grabbers</a> and consolidated into large farms, generally growing crops for export rather than the food needed by the poor.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">While these multiple disasters unfold on land, the seas are being sieved of everything but plastic. Despite <a href="https://www.sciencedirect.com/science/article/pii/S0165783610002754" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">a massive increase in effort</a> (bigger boats, bigger engines, more gear), the worldwide fish catch is declining <a href="http://www.nature.com/ncomms/2016/160119/ncomms10244/full/ncomms10244.html" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">by roughly 1% a year</a>, as populations collapse. The global land grab is mirrored by a global seagrab: small fishers are displaced by big corporations, exporting fish to those who need it less but pay more. <a href="http://www.pnas.org/content/113/18/4895.full" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">Around 3 billion people</a> depend to a large extent on fish and shellfish protein. Where will it come from?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">All this would be hard enough. But as people’s incomes increase, their diet tends to shift from plant protein to animal protein. World meat production has <a href="https://ourworldindata.org/meat-and-seafood-production-consumption/" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">quadrupled in 50 years</a>, but global average consumption is still <a href="http://www.globalagriculture.org/fileadmin/files/weltagrarbericht/EnglishBrochure/BrochureIAASTD_en_web_small.pdf" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">only half that of the UK</a> – where we eat roughly our bodyweight in meat every year – and just over a third of the US level. Because of the way we eat, <a href="https://friendsoftheearth.uk/resource/press_releases/land_footprint_report_07032013" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">the UK’s farmland footprint</a> (the land required to meet our demand) is 2.4 times the size of its agricultural area. If everyone aspires to this diet, how do we accommodate it?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The profligacy of livestock farming is astonishing. Already, 36% of the calories grown in the form of grain and pulses – and 53% of the protein – <a href="http://iopscience.iop.org/article/10.1088/1748-9326/8/3/034015/meta" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">are used to feed farm animals</a>. Two-thirds of this food is lost in conversion from plant to animal. A <a href="https://ourworldindata.org/grapher/land-use-per-gram-of-protein-by-food-type" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">graph produced last week</a> by Our World in Data suggests that, on average, you need 0.01m2 of land to produce a gram of protein from beans or peas, but 1m2 to produce it from beef cattle or sheep: a difference of 100-fold.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">It’s true that much of the grazing land occupied by cattle and sheep cannot be used to grow crops. But it would otherwise have sustained wildlife and ecosystems. Instead, marshes are drained, trees are felled and their seedlings grazed out, predators are exterminated, wild herbivores fenced out and other lifeforms gradually erased as grazing systems intensify. Astonishing places – such as the rainforests of Madagascar and Brazil – are laid waste to make room for yet more cattle.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Because there is not enough land to meet both need and greed, a global transition to eating animals means snatching food from the mouths of the poor. It also means the ecological cleansing of almost every corner of the planet.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The shift in diets would be impossible to sustain even if there were no growth in the human population. But the greater the number of people, the greater the hunger meat eating will cause. From a baseline of 2010, the UN expects <a href="http://www.fao.org/docrep/014/i2373e/i2373e.pdf" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">meat consumption to rise by 70% by 2030</a> (this is three times the rate of human population growth). Partly as a result, <a href="http://www.pnas.org/content/108/50/20260.full" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">the global demand for crops could double</a> (from the 2005 baseline) by 2050. The land required to grow them does not exist.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">When I say this keeps me up at night, I mean it. I am plagued by visions of starving people seeking to escape from grey wastes, being beaten back by armed police. I see the last rich ecosystems snuffed out, the last of the global megafauna – lions, elephants, whales and tuna – vanishing. And when I wake, I cannot assure myself that it was just a nightmare.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Other people have different dreams: the fantasy of a feeding frenzy that need never end, the fairytale of reconciling continued economic growth with a living world. If humankind spirals into societal collapse, these dreams will be the cause.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">There are no easy answers, but the crucial change is a shift from an animal to a plant-based diet. All else being equal, stopping both meat production and the use of farmland to grow biofuels could provide enough calories for another 4 billion people and <a href="http://iopscience.iop.org/article/10.1088/1748-9326/8/3/034015/meta" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">double the protein available</a> for human consumption. Artificial meat will help: <a href="http://pubs.acs.org/doi/abs/10.1021/es200130u" style="background-color: transparent; box-sizing: inherit; color: #cc0000; text-decoration-line: none;">one paper suggests</a> it reduces water use by at least 82% and land use by 99%.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #333333;">The next Green Revolution will not be like the last one. It will rely not on flogging the land to death, but on reconsidering how we use it and why. Can we do this, or do we – the richer people now consuming the living planet – find mass death easier to contemplate than changing our diet?</span>"</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="http://www.monbiot.com/2017/12/13/we-cant-keep-eating-like-this/">http://www.monbiot.com/2017/12/13/we-cant-keep-eating-like-this/</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-89218845566772313242018-01-01T13:07:00.002-08:002018-01-01T13:07:43.528-08:00The Messy Facts about Diet and Inflammation<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGYjKKf04jF-OB_Mnqyn3BpNmlkkluVW7XkOjttf1467EmrJROaZ_mgEzo5_9bUGxcU1HmHa1ehfnxburwPzGRdg4E6Q_y7hTsEIdYM7jsjbAK89ftj17r68jJ1cCDZZF3FOATTf0U5Gs/s1600/012.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="371" data-original-width="590" height="251" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGYjKKf04jF-OB_Mnqyn3BpNmlkkluVW7XkOjttf1467EmrJROaZ_mgEzo5_9bUGxcU1HmHa1ehfnxburwPzGRdg4E6Q_y7hTsEIdYM7jsjbAK89ftj17r68jJ1cCDZZF3FOATTf0U5Gs/s400/012.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i style="background: rgb(255, 255, 255); border: 0px; box-sizing: inherit; color: #999999; margin: 0px; outline: 0px; padding: 0px; text-align: start; vertical-align: baseline;"><span style="font-family: inherit; font-size: x-small;"><i style="background: transparent; border: 0px; box-sizing: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Celia Krampien</i></span></i></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">"Can certain foods really help you fight heart disease, arthritis and dementia?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">By Claudia Wallis | Scientific American January 2018 Issue</span></div>
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<span style="color: #323232;"><span style="font-family: Arial, Helvetica, sans-serif;">In health, as with so many things, our greatest strength can be our greatest weakness. Take our astonishingly sophisticated response to injury and infection. Our bodies unleash armies of cellular troops to slaughter invaders and clear out traitors. Their movements are marshaled by signaling chemicals, such as the interleukins, which tell cells where and when to fight and when to stand down. We experience this as the swelling, redness and soreness of inflammation—an essential part of healing.</span></span></div>
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<span style="color: #323232; font-family: Arial, Helvetica, sans-serif;">But when the wars fail to wind down, when inflammation becomes chronic or systemic, there's hell to pay. I'm looking at you, arthritis, colitis and bursitis, and at you, diabetes, colon cancer, Alzheimer's and cardiovascular disease.</span></div>
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<span style="color: #323232; font-family: Arial, Helvetica, sans-serif;">Cardiovascular disease is the world's biggest killer, and we've known for 20 years that inflammation (along with too much cholesterol) ignites the buildup of plaque in our arteries. Still, no one knew if runaway inflammation could actually pull the trigger on heart attacks and strokes—until this summer. Results from a</span><span style="color: #323232; font-family: Arial, Helvetica, sans-serif;"> </span><a href="http://www.nejm.org/doi/full/10.1056/NEJMoa1707914" style="border-bottom: 1px dotted rgb(105, 105, 105); box-sizing: inherit; color: dimgrey; font-family: Arial, Helvetica, sans-serif; outline: none !important; text-decoration-line: none;">large, well-designed trial</a><span style="color: #323232; font-family: Arial, Helvetica, sans-serif;"> </span><span style="color: #323232; font-family: Arial, Helvetica, sans-serif;">showed that certain high-risk patients suffered fewer of these “events” (as doctors so mildly call them) when given a drug that precisely targets inflammation (aiming at interleukin 1). It was sweet vindication for cardiologist and principal investigator Paul Ridker of Harvard University, who had long contended that inflammation was as vital a target as cholesterol.</span></div>
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<span style="color: #323232; font-family: Arial, Helvetica, sans-serif;">The patients in Ridker's study had already suffered a heart attack and had persistent inflammation (as measured by blood levels of C-reactive protein). But it is tempting to extrapolate lessons for all of us. Given that chronic inflammation plays a nefarious role in heart disease and many other disorders, shouldn't we all do what we can to keep it in check? And I'm not talking about taking drugs like ibuprofen, which ease short-term inflammation. I mean something we can do every day of our lives: eat right.</span></div>
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<span style="color: #323232; font-family: Arial, Helvetica, sans-serif;">Hop on the Internet or visit a bookstore, and you will see “anti-inflammatory” diets galore, dishing out recipes and hope. Many aim at specific ailments—arthritis, breast cancer, heart disease, various autoimmune disorders. Health guru Andrew Weil goes so far as to offer an “</span><a href="https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/dr-weils-anti-inflammatory-food-pyramid/" style="border-bottom: 1px dotted rgb(105, 105, 105); box-sizing: inherit; color: dimgrey; font-family: Arial, Helvetica, sans-serif; outline: none !important; text-decoration-line: none;">Anti-Inflammatory Food Pyramid</a><span style="color: #323232; font-family: Arial, Helvetica, sans-serif;">.”</span></div>
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<span style="color: #323232; font-family: Arial, Helvetica, sans-serif;">The underlying science, however, is somewhat shaky. Sure, plenty of foods have been found to reduce inflammation—many of them in laboratory experiments as opposed to in people: turmeric, blueberries, ginger, tea, various vegetables, dark chocolate, fish. University of South Carolina epidemiologists James Hébert and Nitin Shivappa valiantly surveyed 1,943 such studies and published in 2014 a</span><span style="color: #323232; font-family: Arial, Helvetica, sans-serif;"> </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925198/" style="border-bottom: 1px dotted rgb(105, 105, 105); box-sizing: inherit; color: dimgrey; font-family: Arial, Helvetica, sans-serif; outline: none !important; text-decoration-line: none;">Dietary Inflammatory Index</a><span style="color: #323232; font-family: Arial, Helvetica, sans-serif;">, with 45 food elements. They created it as a research tool for evaluating diets but concede it's built from studies that varied widely in methodology.</span></div>
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<span style="color: #323232; font-family: Arial, Helvetica, sans-serif;">When I asked Ridker his views on anti-inflammatory diets, he grew uneasy. “This has caught on like wildfire,” he says, “but I have seen extremely little data that say this piece of food is ‘anti-inflammatory’ and this piece is ‘pro-inflammatory.’” He advises his own patients to eat a Mediterranean-type diet, heavy on vegetables, whole grains and fish and light on red meat and processed foods.</span></div>
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<span style="color: #323232; font-family: Arial, Helvetica, sans-serif;">That diet, long endorsed by cardiologists, has been shown in well-designed studies to reduce key markers of inflammation and the risk of heart disease. Would it be even more effective if it incorporated more blueberries and turmeric? No one knows for sure.</span></div>
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<span style="color: #323232; font-family: Arial, Helvetica, sans-serif;">Diet research is tricky. Turmeric may work anti-inflammatory wonders for mice, but “that's in the context of rodent chow with a whole different set of macro and micro nutrients,” explains Martha Clare Morris, a nutritional epidemiologist at Chicago's Rush University. And context matters. The typical Mediterranean diet calls for loads of seafood a week, and yet studies of people taking fish oils as a supplement have not found much benefit. The virtues of fish may lie elsewhere or have more to do with displacing meat.</span></div>
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<span style="color: #323232; font-family: Arial, Helvetica, sans-serif;">That's why researchers such as Morris prefer to study overall dietary patterns rather than particular ingredients. Her</span><span style="color: #323232; font-family: Arial, Helvetica, sans-serif;"> </span><a href="https://clinicaltrials.gov/ct2/show/NCT02817074" style="border-bottom: 1px dotted rgb(105, 105, 105); box-sizing: inherit; color: dimgrey; font-family: Arial, Helvetica, sans-serif; outline: none !important; text-decoration-line: none;">current project</a><span style="color: #323232; font-family: Arial, Helvetica, sans-serif;"> </span><span style="color: #323232; font-family: Arial, Helvetica, sans-serif;">examines whether cognitive decline can be slowed with a regimen called the MIND diet, which combines elements of the Mediterranean diet with another well-studied diet called DASH. It will look at inflammation, but results won't be out before 2021.</span></div>
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<span style="color: #323232; font-family: Arial, Helvetica, sans-serif;">Until then, there is no harm in adding more so-called anti-inflammatory ingredients to your diet. Hébert suggests a spicy chai (loaded with ginger, turmeric and pepper). But remember, context! So don't drink it with cookies and chips.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #999999; font-style: italic;">This article was originally published with the title "The Messy Facts about Diet and Inflammation"</span>"</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="https://www.scientificamerican.com/article/the-messy-facts-about-diet-and-inflammation/?utm_source=facebook&utm_medium=social&utm_campaign=sa-editorial-social&utm_content&utm_term=health_feature_text_free">https://www.scientificamerican.com/article/the-messy-facts-about-diet-and-inflammation/?utm_source=facebook&utm_medium=social&utm_campaign=sa-editorial-social&utm_content&utm_term=health_feature_text_free</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-9020069446372772202017-12-03T05:22:00.001-08:002017-12-03T05:24:47.281-08:00Aliments anti-cancer : la prévention dans l'assiette<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkBnpctPAijL9kjY8gqiTZfsS_Eg18sNi-Fx29I3pVsNz3f3cbAxivmLqHQjuy5loiSmoLWvEz1693VBDdvvdQjJtT0CUQ46hfNA3dHO-ZaPdT1s3-ZyawIJa_4K_ZlBEiP3sp26exgYI/s1600/01.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="500" data-original-width="1000" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkBnpctPAijL9kjY8gqiTZfsS_Eg18sNi-Fx29I3pVsNz3f3cbAxivmLqHQjuy5loiSmoLWvEz1693VBDdvvdQjJtT0CUQ46hfNA3dHO-ZaPdT1s3-ZyawIJa_4K_ZlBEiP3sp26exgYI/s400/01.jpg" width="400" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Par Sylvia Vaisman pour Votre Beauté, Anne-Charlotte Rateau Publié le 24/11/2017 à 09:46</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">"Le contenu de nos assiettes peut constituer une arme efficace pour prévenir le développement de tumeurs malignes, à condition de faire la part belle aux aliments dotés de vertus anti-cancer. Conseils à suivre pour vos prochaines listes de course.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">"La majorité des cancers ne s’explique pas par la génétique ou le vieillissement, mais résulte d’un mode de vie inadéquate", estime le Pr Richard Béliveau, chercheur en médecine préventive à l’Université de Québec et auteur de "Les aliments anticancer" (éd. Flammarion).</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">À commencer par l’alimentation. 20% des cancers sont en effet directement imputables à ce que nous mangeons.</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Cancer : les aliments protecteurs</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Il faudrait donc limiter la consommation d’aliments à risque, comme la charcuterie et la viande rouge, considérées par l’OMS comme "cancérogènes probables". Et adopter des modes de cuisson douce car les fritures et le barbecue génèrent des composés toxiques, inducteurs de cancers.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Attention, il n’existe pas d’aliments miracles capables d’écarter tous les risques. Mais certains recèlent des actifs qui freinent l’apparition et le développement des tumeurs.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Autant en tirer profit.</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Choux et brocoli</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Grâce à leur richesse en vitamine C et bêta-carotène, ces légumes sont très antioxydants. Ils s’opposent aux méfaits des radicaux libres qui peuvent induire des mutations cellulaires et donner ainsi naissance à des cancers.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Ils recèlent en outre beaucoup de glucosinolates qui sont libérés lors de la mastication et "accélèrent l’élimination par l’organisme des substances cancérigènes, tels que le benzène", précise la nutritionniste Véronique Liégeois*.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Ces derniers freinent également la prolifération des cellules malignes, surtout au niveau du poumon, du sein, de la prostate et de la vessie. Pour ne pas dénaturer leurs composants protecteurs, faites-les cuire al dente en cocotte ou à la vapeur.</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Tomate, ail et oignon</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">La tomate recèle un pigment spécifique précieux – le lycopène – qui amenuise l’action des molécules responsables de la croissance tumorale. En la mettant régulièrement à son menu, on éloigne le spectre du cancer de l’estomac, du pancréas et du côlon.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Mais contrairement aux idées reçues, mieux vaut la manger cuite que crue dans la mesure où la chaleur détruit les parois des cellules végétales et libère le lycopène emprisonné à l’intérieur, ce qui le rend davantage disponible.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Et avec un petit filet d’huile d’olive, il est encore mieux absorbé par l’intestin. L’ail et l’oignon sont quant à eux de formidables sources de sélénium, un minéral qui jugule les radicaux libres émis dans la peau suite à une exposition au soleil.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Ils renferment en outre de l’allicine, un composé sulfuré qui entrave le développement des cancers de la gorge, de l’œsophage et de l’ovaire. Il diminue aussi de 30% le risque de cancer colorectal et de 50% celui de l’estomac.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<b><span style="font-family: Arial, Helvetica, sans-serif;">Thé vert</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Comme il libère énormément de polyphénols (400 mg environ par tasse selon l’Agence nationale de l’Alimentation), il s’affirme comme la boisson la plus antioxydante qui soit.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">L’un d’eux – l’épigallocatéchine – est particulièrement efficace : il favorise l’autodestruction des cellules cancéreuses.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Plusieurs études ont notamment prouvé que le thé vert baisse ainsi le risque de cancer de la bouche et de la gorge.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Optez si possible pour du thé vert japonais car il est mieux pourvu en catéchine. Faites infuser les feuilles au moins 5 minutes dans une eau frémissante, mais non bouillante.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Le thé blanc est aussi bien pourvu en épigallocatéchines. Laissez-le infuser 15 minutes pour recueillir le maximum de bienfaits.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<b><span style="font-family: Arial, Helvetica, sans-serif;">Grenade et fruits rouges</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Ces super-aliments délicatement acidulés regorgent de vitamines et de polyphénols puissants – acide ellagique notamment - "qui leur confèrent des pouvoirs antioxydants 3 fois supérieurs à celui du vin rouge", affirme le Dr Richard Belliveau. Ils contiennent aussi des tanins qui ralentissent la progression des cancers en neutralisant la formation des vaisseaux sanguins susceptibles de les alimenter.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Leur efficacité a été prouvée sur les cancers de la prostate, du sein, du côlon et certains cancers des poumons. La grenade, la myrtille, le cassis et la framboise se hissent ainsi au palmarès des végétaux les plus anticancéreux.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Préférez-les frais, surgelés ou bien en jus 100% fruits, sans additif ajoutés.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<b><span style="font-family: Arial, Helvetica, sans-serif;">Les bons gestes à adopter en cuisine</span></b><br />
<br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Supprimer le plus possible les graisses animales saturées de son alimentation ainsi que les produits transformés (plats préparés) et ceux trop sucrés.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Privilégier les aliments bios, de saison et de proximité (la traçabilité de ces derniers doit toujours être vérifiable).</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Pour la viande, consommer de la viande blanche comme les volailles (ne pas manger la peau), ou le porc (à condition de retirer les parties graisseuses). Minimiser la charcuterie et la viande rouge (3 portions/semaine maximum) et ne jamais la faire griller.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Côté poisson, prendre garde à bien choisir des animaux pêchés dans la nature et non issus d’un élevage. Le hareng, la sardine, la morue ou encore le maquereau sont de très bons exemples.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Ne pas se fier aux margarines portant la mention "riche en oméga 3" mais choisir des aliments qui en sont fortement dotés naturellement comme les graines de lin par exemple.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Plus généralement, appliquer les principes du régime crétois à la lettre. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Prendre garde aux perturbateurs endocriniens présents dans le matériel fréquemment utilisé en cuisine. Ne plus se servir de film plastique pour recouvrir les plats et ne plus conserver et faire réchauffer ces derniers dans des boites en plastiques. Préférer les récipients en verre ou en céramique.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Pour la cuisson, opter pour des poêles en inox et éviter celles dont le revêtement est en téflon, surtout si celui-ci est abimé.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Ne pas utiliser des lingettes imbibées pour nettoyer son réfrigérateur mais utiliser simplement de l’eau et du savon."</span></li>
</ul>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="http://www.marieclaire.fr/,les-aliments-anti-cancer-a-consommer-sans-moderation,812318.asp?xtor=EPR-61">http://www.marieclaire.fr/,les-aliments-anti-cancer-a-consommer-sans-moderation,812318.asp?xtor=EPR-61</a></span></div>
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ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-44511997300571026742017-10-12T01:56:00.000-07:002017-10-12T01:57:54.871-07:00Elixir anti-gripe<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgayLFcHI3MjtUV-twVxxZQIMIcGPRnPdND1c9EGhrPyW1bdmqN3YYYoVpHdY6x1pu1o2tuK_ei3UJYB2gjwRjz-heouXbwZeMpS8HxIzReXOueBrfPKwSN9K3ZiztwNXi-6JFF0hdKpo/s1600/oishii-1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="600" data-original-width="1000" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgayLFcHI3MjtUV-twVxxZQIMIcGPRnPdND1c9EGhrPyW1bdmqN3YYYoVpHdY6x1pu1o2tuK_ei3UJYB2gjwRjz-heouXbwZeMpS8HxIzReXOueBrfPKwSN9K3ZiztwNXi-6JFF0hdKpo/s400/oishii-1.jpg" width="400" /></a></div>
Fight the Cold Elixir, by Megan Morris | 10.12.2016<br />
<br />
Ingredientes:<br />
<ul>
<li>um limão, cortado às rodelas;</li>
<li>um pedaço de gengibre, com cerca de 10 g, descascado e finamente cortado;</li>
<li>uma colher (chá) de açafrão das índias em pó;</li>
<li>um pau de canela ou uma colher (chá) de canela;</li>
<li>1/4 colher (chá) de pimenta cayenne;</li>
<li>uma pitada de pimenta preta moída;</li>
<li>uma ou duas colheres (sopa) de mel;</li>
<li>quatro a seis chávenas de água.</li>
</ul>
<br />
Modo de preparação:<br />
Coloque todos os ingredientes, com excepção do mel, numa panela. Aqueça até ferver, diminua o calor e deixe cozinhar durante 10 minutos.<br />
Desligue o fogo, quando arrefecer um pouco adicione o mel.<br />
Coloque num termos e beba ao longo do dia.<br />
<br />
Fonte e imagem: <a href="http://prescribe-nutrition.com/fight-the-cold-elixir/">http://prescribe-nutrition.com/fight-the-cold-elixir/</a>ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-51512511489617634152017-09-09T02:35:00.002-07:002020-01-10T01:43:10.391-08:00Seis ideias de marmitas saudáveis e ‘low cost’<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF7J0Vcwfa6_m8QanqH-5ZtZ-fd68pfMu_2v6Rh1rHB3fvtGe5hmvCw1TL_XhLe8-kMqWeIpinyyhZHL8El6gszIhIRL7hiGJXG0iZQHGaGiAA3WaBKbTE3dZgrigdBEQoG-2LLfuryQg/s1600/oishii.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="254" data-original-width="610" height="165" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF7J0Vcwfa6_m8QanqH-5ZtZ-fd68pfMu_2v6Rh1rHB3fvtGe5hmvCw1TL_XhLe8-kMqWeIpinyyhZHL8El6gszIhIRL7hiGJXG0iZQHGaGiAA3WaBKbTE3dZgrigdBEQoG-2LLfuryQg/s400/oishii.jpg" width="400" /></a></div>
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<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">por Rute Gonçalves Marques, 5 de Outubro, 2015</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">"Conheça as ideias de receitas saudáveis e 'low cost' das chefes Justa Nobre e Mafalda Pinto Leite para levar na marmita, para o trabalho ou escola.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Seis Ideias de marmitas saudáveis e ‘low cost’ para levar para o trabalho</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Em 2012, 40% das famílias portuguesas levavam comida para o trabalho. Em 2009, a percentagem era de apenas 29%, segundo um estudo da Kantar Worldpanel, lançado em 2013. Este aumento deve-se à crise económica, que “obrigou” os portugueses a repensarem os seus hábitos. E uma das principais mudanças passou por deixar de almoçar fora todos os dias e levar comida para consumir no local de trabalho. Seis dicas para ter uma alimentação ‘low cost’ saudável</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">As vantagens são muitas. Evita o desperdício alimentar, come melhor e, muito importante, poupa dinheiro. Muitos portugueses já fizeram as contas. Se não é o seu caso, faça o seguinte exercício: uma pessoa que costuma ir almoçar fora todos os dias e gasta em média sete euros. Ao final do mês (20 dias úteis), gasta 140 euros. Se passar a levar almoço para o trabalho durante quatro dias da semana, passa a gastar apenas 28 euros em refeições fora, o que dá uma poupança de 112 euros mensais. Ao final de 12 meses pode representar 1.344 euros, ou seja, o suficiente para fazer umas férias de sonho ou então aumentar o bolo da poupança. Leia o artigo: Cinco formas de diminuir o desperdício alimentar em sua casa</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Levar a marmita para o trabalho é um hábito que muitas vezes tem de ser trabalhado e planeado, para não correr o risco de estar sempre a levar uma lata de atum com o resto do arroz do dia anterior. Se está a ficar sem ideias de refeições saborosas para levar para o trabalho, o Saldo Positivo pediu a duas ‘chefs’ – Justa Nobre e Mafalda Pinto Leite – para darem ideias de receitas saudáveis, simples de confecionar e ‘low cost’. Como poupar nas compras de supermercado</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Mafalda Pinto Leite</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">1. Caril de grão com arroz de couve-flor (4 pessoas)</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ingredientes</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Caril</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 colheres de sopa de azeite</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 cebola picada</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 dentes de alho esmagados</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 colheres de sopa de gengibre picado</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 colheres de sopa de caril em pó</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 colher de chá de açafrão-das-índias</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 lata de tomate pelado</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 lata grande de grão-de-bico</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 4 ramas de acelgas cortadas em tiras ou 2 mãos-cheias de espinafres bebé</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 lata de leite de coco</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 colheres de sopa de sumo de lima</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1/2 chávena de coentros picados</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– chutney de manga (opcional)</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Como preparar</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Aqueça o azeite numa panela média em lume médio. Junte a cebola e salteie por 5 minutos ou até começar a ficar caramelizada. Junte o alho e o gengibre, e cozinhe, mexendo por uns segundos. Junte o caril e o açafrão. Misture por 1 minuto.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Adicione os tomates e o suco, e esmague com um garfo. Junte o grão e misture bem. Tempere a gosto com sal. Deixe levantar fervura, tape e deixe cozinhar por 10 minutos. Retire a tampa e junte as acelgas ou os espinafres. Cozinhe até murcharem. Adicione o leite de coco e o sumo de lima. Prove e ajuste o tempero. Retire do lume e junte os coentros. Enquanto isso, faça o arroz de couve-flor.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ingredientes</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Arroz</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 chávenas de pedaços de couve-flor</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 colheres de sopa de azeite</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 dente de alho esmagado</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– sumo de 1/2 limão</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Como preparar</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Coloque uma panela com água e uma pitada de sal ao lume. Quando levantar fervura junte a couve-flor. Deixe borbulhar por 3 minutos. Retire do lume e passe por água fria, escorra e seque muito bem com um pano de cozinha. Coloque a couve-flor num robot e bata somente até obter pedaços pequenos que se assemelhem a arroz (se bater de mais, vai ficar como puré).</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Entretanto, aqueça o azeite numa frigideira grande em lume médio. Junte o alho e deixe fritar por um minuto. Adicione a couve-flor e cozinhe, mexendo por 5 minutos até começar a dourar. Prove e tempere a gosto com sal.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">2. Crepes de trigo-sarraceno com recheio de ricotta e espinafres (4 pessoas)</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ingredientes</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Crepes</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 ovos batidos</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 600 ml de leite de amêndoa ou do que mais gostar</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 chávenas de trigo-sarraceno</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Recheio</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 colheres de sopa de azeite</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 cebola picada</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 alho esmagado</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 mãos-cheias de espinafres bebé</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 mãos-cheias de cogumelos fatiados</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 embalagem de ricotta</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 4 ramos de cebolinho picado</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– manteiga q.b.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Como preparar</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Comece por fazer os crepes. Misture os ovos e o leite. Junte a farinha, o sal e a pimenta. Incorpore até obter uma mistura sem grumos. Tape com um pano de cozinha até necessitar.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Para fazer o recheio, aqueça o azeite numa frigideira grande em lume médio-alto. Junte a cebola e cozinhe por 2 minutos. Junte o alho e deixe cozinhar mexendo por 1 minuto. Adicione os cogumelos e espinafres, cozinhe por 6 minutos ou até a mistura começar a murchar. Tempere a gosto com sal e pimenta. Retire do lume e coloque numa tigela. Incorpore a ‘ricotta’ e o cebolinho.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Volte aos crepes. Para os cozinhar, aqueça 1 colher de chá de manteiga numa frigideira grande em lume médio. Deite ¼ de chávena da massa de crepes, virando a frigideira de maneira a cobrir a base e a fazer um crepe fino. Deixe cozinhar por um a dois minutos ou até começar a dourar. Vire e cozinhe por mais 1 minuto. Vire para um prato enquanto repete o processo para a restante massa. Para servir, recheie os crepes com a mistura de espinafres e cogumelos. Acompanhe com uma salada, se desejar.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">3. Hambúrgueres de grão e quinoa (10 pessoas)</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ingredientes:</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 lata grande de grão-de-bico</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 colher de chá de pasta de pimentão</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 colheres de sopa de coentros picados</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– raspa de 1 lima</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 chávena de quinoa cozinhada</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 ovo</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1/4 chávena de aveia moída</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 colheres de sopa de azeite ou óleo de coco</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Molho</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 chávena de iogurte grego natural</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 dentes de alho esmagados</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– raspa de lima</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Como cozinhar quinoa</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 chávena de quinoa, bem lavada</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 chávenas de água</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Aqueça uma panela média em lume médio. Junte a quinoa e deixe saltear por 1 minuto, mexendo, só para secar. Junte a água e tempere com sal a gosto. Deixe levantar fervura. Tape e baixe o lume. Cozinhe por 15 minutos, sem destapar. Quando decorrido este tempo, tire do lume e deixe ficar por mais 5 minutos, sem abrir.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Para os hambúrgueres:</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Coloque o grão, pasta de pimentão e coentros num robot. Pique até obter uma pasta. Vire para uma tigela e junte a raspa e sumo de lima, quinoa, ovo e aveia. Tempere a gosto com sal e pimenta. Misture, delicadamente até ficar tudo bem incorporado. Divida a mistura em 10 pedaços e forme os hambúrgueres. Se desejar pode guardar no frigorífico até necessitar.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Aqueça o azeite numa frigideira grande em lume médio alto. Cozinhe os hambúrgueres por 2 minutos de cada lado ou até ficarem dourados. Retire do lume e deixe secar num prato forrado com papel de cozinha.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Entretanto faça o molho. Misture todos os ingredientes. Tempere a gosto com sal. Se desejar polvilhe com coentros picados.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Justa Nobre</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">4. Quiche de cebola e linguiça</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ingredientes</span></div>
<div style="text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– Q.b. Massa quebrada (receita da massa aqui: <a href="http://oishii-ideias.blogspot.pt/2017/07/massa-de-tarte.html">http://oishii-ideias.blogspot.pt/2017/07/massa-de-tarte.html</a></span><span style="font-family: "arial" , "helvetica" , sans-serif;">)</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 1 dl Azeite</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 150 gr Cebolas</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 150 gr Linguiça</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 150 gr Bacon</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 6 Ovos grandes</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 2 dl Leite</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 40 gr Farinha</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– q.b. Sal, pimenta e noz-moscada</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">– 3 dl Natas</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Como preparar</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Forre uma tarteira com a massa moldando-a bem. Refogue no azeite as cebolas em meias-luas fininhas, juntamente com o bacon em cubos pequenos e a linguiça às rodelas fininhas. Retirar do lume. Numa taça bata os ovos, com a farinha, o leite e as natas. Junte o preparado da cebola. Tempere de sal, pimenta e noz-moscada. Verta o preparado para a tarteira ou tarteiras individuais. Levar ao forno a 160ºC durante mais ou menos 25 minutos. Serve-se com salada de tomate e orégãos.</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">5. Creme de couve flor e ervilhas</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ingredientes</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">250gr Ervilhas</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">350gr Couve-flor</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">150gr Cebola</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 Dente de alho</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">1,5dl Azeite</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">1,5l Caldo de galinha</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">500ml Leite</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">100gr Bacon em cubos pequenos</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 Ovo cozido</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Q.B. Manjericão</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Q.B. Sal, pimenta e noz-moscada</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Como preparar</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Numa panela coloque o azeite, junte a cebola, o alho e a couve-flor e deixe refogar. Adicione o caldo de galinha e deixe cozer durante 10 min. Junta-se o leite, as ervilhas, sal, pimenta e noz moscada. Quando as ervilhas estiverem cozidas, triture muito bem a sopa e passe por um passador de rede, para que fique um creme bem aveludado.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Leve a sopa ao frigorifico. Frite o bacon em cubos pequeninos até ficar crocante, sem queimar. Sirva a sopa e no meio coloque uma colher de bacon frito e o ovo ralado. Enfeite com o manjericão.</span></div>
<div style="text-align: justify;">
<br />
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">6. Grão-de-bico estufado com espinafres e requeijão esfarelado</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ingredientes</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">½ Kg Grão-de-bico cozido</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">150gr Espinafres congelados</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">150gr Requeijão magro</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">½ dl Azeite</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 Dente de Alho</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 Folha de Louro</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 Pé de Tomilho</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 Copo de água</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Q.B. Sal</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Q.B. Pimenta</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Como preparar</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Forre o fundo de um tacho com azeite, adicione a cebola picada, o alho picado, a folha de louro, o tomilho, o grão-de-bico e o copo de água. Tempere com um pouco de sal e pimenta e deixe estufar por 5 minutos. Junte os espinafres, misture tudo muito bem e deixe cozinhar por mais 2 minutos. Na hora de servir polvilhe com o requeijão esfarelado."</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Fonte e imagens: <a href="http://saldopositivo.cgd.pt/seis-ideias-de-marmitas-saudaveis-e-low-cost-para-levar-para-o-trabalho/">http://saldopositivo.cgd.pt/seis-ideias-de-marmitas-saudaveis-e-low-cost-para-levar-para-o-trabalho/</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-32220951615843027012017-08-15T14:33:00.002-07:002017-08-15T14:33:48.372-07:00PAD THAI<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwpq75Pvc1mTeBo8KhYkx6HtDbc4SkMeCpXw7vKfwJPOV09j3pAm9znmH52OxHflosXf0LRSc6jiVZVx9z8owMjY-ud2veYMz-CDduAUwB4u_mNVtq7yZ1okIyOc-trBCJL-DbgdN6bM8/s1600/oishii1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="288" data-original-width="480" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwpq75Pvc1mTeBo8KhYkx6HtDbc4SkMeCpXw7vKfwJPOV09j3pAm9znmH52OxHflosXf0LRSc6jiVZVx9z8owMjY-ud2veYMz-CDduAUwB4u_mNVtq7yZ1okIyOc-trBCJL-DbgdN6bM8/s400/oishii1.JPG" width="400" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">"Stir-fried noodles and vegetables with a spicy, slightly sweet flavour.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">SERVES 4</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">PREP10 minutes</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">COOK 15 minutes</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Ingredients</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">250g dried rice noodles</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">2 tsp rapeseed oil</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">6 spring onions, chopped at angle in 1cm pieces</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">3 cloves garlic, crushed</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">3cm fresh ginger, grated</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 Thai chilli, finely sliced</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 red pepper, finely chopped</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 courgette, cut into sticks</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">100g frozen broad beans</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">100g baby pak choi, leaves separated</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">200g beansprouts</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">75g canned pineapple, drained, chopped small</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 tbsp reduced-salt, gluten-free soy sauce</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">juice 1 lime</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">15g chopped coriander</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">50g unsalted peanuts, roughly chopped and toasted</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 lime cut into wedges </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Method</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Cook the noodles according to the packet instructions, around 3-5 minutes. Plunge them into cold water, drain and reserve.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Heat the oil in a large pan or wok. Add the spring onions and stir-fry for 3 minutes. Add the garlic, ginger and chilli and stir-fry for another 2 minutes.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Add the red pepper and courgette, stir-fry for another minute add the broad beans and pak choy. Stir-fry for 1 minute.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Add the noodles, stir-fry for 2 minutes and add the beansprouts, pineapple, soy sauce and lime juice. Stir-fry for a further 2 minutes and add the coriander.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Put into a bowl, top with the peanuts and lime wedges.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Chef's tips</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">For a side dish, cut half a cucumber into ribbons with a vegetable peeler and add fresh coriander leaves and a squeeze of lime.To add more protein to this dish, use soya beans in place of broad beans or add some tofu".</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Pad-Thai/">https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Pad-Thai/</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-5704697238521666862017-08-15T14:24:00.000-07:002017-08-15T14:24:00.038-07:00AUBERGINE STUFFED WITH TOFU, MUSHROOMS AND BORLOTTI BEANS<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsdtktRXd7ylXK76YX-2Gzc1x8pAP2k6UGpKj9ijestmkLwte6SXDf_BoItUwZCnSXbFQWBwFRcYJeQH2DoFIPJtu0oyViWwFIydoniS-y_yT1qYLRE0S17ppe650Ypaxz9R4o5C_bfOc/s1600/oishii1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="280" data-original-width="465" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsdtktRXd7ylXK76YX-2Gzc1x8pAP2k6UGpKj9ijestmkLwte6SXDf_BoItUwZCnSXbFQWBwFRcYJeQH2DoFIPJtu0oyViWwFIydoniS-y_yT1qYLRE0S17ppe650Ypaxz9R4o5C_bfOc/s400/oishii1.JPG" width="400" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">"Aubergines baked with herby tomatoes, beans and vegetables, topped with tofu to make a satisfying main meal.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">SERVES 4</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">PREP 25 minutes</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">COOK 55-60 minutes</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Ingredients</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">2 aubergines, halved lengthways (500g)</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 tsp rapeseed oil</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 onion, finely chopped (120g)</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">320g mushrooms, sliced</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">2 cloves garlic, crushed</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 x 400g can chopped tomatoes</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 heaped tsp dried oregano</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 400g tin borlotti beans, drained (240g)</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 x 80g bag fresh spinach</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">360g pack tofu, diced small</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">half ball reduced-fat Mozzarella (62g), thinly sliced</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 fresh tomato (80g) chopped small</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">2 spring onions (50g) chopped</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">8 fresh basil leaves, torn</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Method</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Preheat the oven to 180°C/ gas mark 4.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Scoop the flesh out of the aubergines, chop, and reserve. Place the aubergine skin-side down onto a baking tray and bake for 15 minutes.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Meanwhile, add oil to a pan, then add the onion and cook for 3-4 minutes. Add the mushrooms and chopped aubergine flesh, then cook for a further 5 minutes.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Add the garlic, canned tomatoes and oregano, mix well, cover and simmer for 5 minutes. Next, add the borlotti beans and spinach and cook for 2 minutes.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Remove the aubergines from the oven and fill with the bean and vegetable mixture, then place in an ovenproof dish.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Scatter with tofu, return to the oven and bake for 20 minutes. Top with the sliced mozzarella and bake for a further 20 minutes.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Remove from the oven and scatter with chopped tomato, spring onion and basil to serve.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Chef's tips</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Once the aubergines are stuffed, you can pop them in the fridge, and bake when as needed.Use a non-dairy cheese alternative for a vegan version".</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Aubergine-stuffed-with-tofu-mushrooms-and-borlotti-beans-/">https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Aubergine-stuffed-with-tofu-mushrooms-and-borlotti-beans-/</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-86868963261329040662017-08-15T14:16:00.002-07:002017-08-15T14:16:23.873-07:00AFGHAN SALAD<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ0AZ0QK9Rp8RrueLYgQ13X30am5P81rT9vNFjE89lZNPET8uq_p9FI58Kq6FrWFkOyHEiD3NAQXJ8-08E03ZfWUmxBKebG9dwRthknWv355Tb_8_glMpRF6dBoXXZWo-nRdLOmnDhMD4/s1600/oishii1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="280" data-original-width="465" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ0AZ0QK9Rp8RrueLYgQ13X30am5P81rT9vNFjE89lZNPET8uq_p9FI58Kq6FrWFkOyHEiD3NAQXJ8-08E03ZfWUmxBKebG9dwRthknWv355Tb_8_glMpRF6dBoXXZWo-nRdLOmnDhMD4/s400/oishii1.JPG" width="400" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">"Also known as Salata. This refreshing and colourful tomato, carrot and onion salad is light and crunchy.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">SERVE 4</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">PREP 15 minutes</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Ingredients</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">2-3 large tomatoes, finely chopped (260g)</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">50g fresh coriander, roughly chopped</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">20g fresh mint, roughly chopped</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 lemon, juice and finely grated zest</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 tbsp extra-virgin olive oil</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">good pinch pepper</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 large red onion, finely diced (180g)</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">half cucumber, finely diced (160g)</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">2 large carrots, grated (250g)</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Method</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Add the tomatoes to a bowl with the coriander, mint, lemon juice, olive oil and pepper and mix well.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Add the red onion, cucumber and carrot. Mix well and serve.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Chef's tips</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Try with different herbs such as parsley, basil or dill.Serve with grilled meat, fish or poultry.Great as part of a buffet or for a packed lunch".</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Afghan-salad/">https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Afghan-salad/</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-73884296907363355812017-08-15T14:12:00.001-07:002017-08-15T14:12:25.684-07:00FRUITY FRENCH TOAST<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVvt8OIqTJK09V1kDqRqD3pk4cPwQPBGyfvPMUaRqxHlg0Dumvzr356IFHvBRdVR4Bnx4TVk7_-AApgr7yPp8WoSCwMPb0vbTGTOJUMH_utIholIg_UobdYiOqCXSo_AoNNsGxS_hYPQQ/s1600/oishii1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="280" data-original-width="465" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVvt8OIqTJK09V1kDqRqD3pk4cPwQPBGyfvPMUaRqxHlg0Dumvzr356IFHvBRdVR4Bnx4TVk7_-AApgr7yPp8WoSCwMPb0vbTGTOJUMH_utIholIg_UobdYiOqCXSo_AoNNsGxS_hYPQQ/s400/oishii1.JPG" width="400" /></a></div>
"SERVES 2<br />
PREP 10 minutes<br />
COOK 10 minutes<br />
<br />
Ingredients<br />
1 tbsp water<br />
100g frozen mixed berries<br />
1 apple, peeled and grated<br />
2 free-range eggs<br />
1 tbsp skimmed milk<br />
2 thick slices wholemeal bread, cut in half diagonally<br />
1 tsp sunflower oil<br />
<br />
Method<br />
Place the water and frozen fruit into a pan and cook over a medium heat for 2-3 minutes until they are warmed through. Stir in the apple and remove from heat.<br />
Meanwhile, beat the eggs and milk together, then soak the bread slices in the egg mixture for 2-3 minutes. Turn the bread a couple of times to make sure all the liquid has been absorbed.<br />
Heat the oil in a non-stick frying pan, add the slices of bread, and cook gently. Turn the bread a couple of times until golden brown on both sides. This should take about 8 minutes in total.<br />
Serve topped with the fruit.<br />
<br />
Chef's tips<br />
You can use any fruits you like for the topping - pears and blackberries are especially tasty.Sprinkle with cinnamon or nutmeg for extra flavour.You can also make a savoury version with grilled mushrooms or tomatoes in place of fruit."<br />
<br />
Fonte e imagem: <a href="https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Fruity-French-toast-/">https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Fruity-French-toast-/</a>ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-18445125855431655242017-08-15T14:06:00.001-07:002017-08-15T14:06:44.071-07:00APPLE AND RAISIN CHELSEA BUNS<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxBjuONH0hrE6LJzv-AlrXKr_vznk8hBFa2IY6Z8baahCGGFoaizp3ezfnMTuZa3Q0zjp8jxjhouyQpUWVDUYdQRWw_lmANmHHLPGiv5rP5y4Pc8a-axrSCKioa1AVPcQo71LXjV0W0VI/s1600/oishii1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="280" data-original-width="465" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxBjuONH0hrE6LJzv-AlrXKr_vznk8hBFa2IY6Z8baahCGGFoaizp3ezfnMTuZa3Q0zjp8jxjhouyQpUWVDUYdQRWw_lmANmHHLPGiv5rP5y4Pc8a-axrSCKioa1AVPcQo71LXjV0W0VI/s320/oishii1.JPG" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">"MAKES 16</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">PREP 30 minutes + 90 minutes rising</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">COOK 20-25 minutes + 15 minutes for filling</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Ingredients</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">250g wholemeal flour</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">200g plain flour</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">20g caster sugar</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">7g sachet fast-acting yeast</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">50ml rapeseed oil (reserve 2 tsp to oil bowl and baking sheet)</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 egg, beaten</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">200ml milk, warmed to lukewarm (reserve dash to brush buns)</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 tsp honey</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">For the filling:</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">2 dessert apples, peeled, cored and roughly chopped</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 tbsp water</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">2 heaped tsp ground cinnamon</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">2–3 tsp granulated sweetener</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">70g raisins</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Method</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Mix the wholemeal and plain flour with the sugar and yeast. Make a well in the middle.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Add the oil, egg and half the milk. Mix well, gradually adding the rest of the milk until it comes together as a dough.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Turn out the dough onto a floured surface and knead for five minutes until it becomes elastic. Place into an oiled bowl, cover with cling film and leave in a warm place for 1 hour to double in size.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Meanwhile, make the filling: add the apples to a pan with the water, cover and cook for 10 minutes over a low to medium heat, mashing with a fork occasionally until they are a soft pulp. Remove from the heat and add the cinnamon, sweetener and raisins. Mix well, cover and leave to cool.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">‘Knock back’ the dough by shaping to its original size, then turn out onto a lightly floured surface. Roll out into a rectangle, ½cm thick (approximately 48x30cm).</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Spread the apple/raisin mixture over the dough, leaving a 2–3cm margin along the longest top edge.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Tightly roll the dough into a cylinder with the seam on the bottom, then cut into 16 pieces approximately 3cm thick.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Place the buns onto a lightly oiled baking sheet, cover with a tea towel and leave to rise for another 30 minutes. Meanwhile, preheat the oven to 180°C /gas 4.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Brush the buns with the milk and bake for 20–25 minutes until risen and golden. Remove from the oven, brush with honey and allow to cool.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Chef's tips</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">You could use sultanas, currants or a mixture of dried fruit.Try adding some grated lemon or orange zest to the filling or use mixed spice in place of cinnamon".</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Apple-and-raisin-chelsea-buns/">https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Apple-and-raisin-chelsea-buns/</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-70037445206963832982017-08-15T14:02:00.001-07:002017-08-15T14:07:52.445-07:00APPLE CHARLOTTE<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbL8NGZRNV7k4gKOorugUzivnZrzR8mt2zExbxvrrD7oGI3VOAivyV0_pH30Wo8sNSy6t80KY2o-233CcVkyIp5Od6HgUUXW0bNEDROUM6iSlvKcsklP_keWMO2C2R92KETDwzcqNRefw/s1600/oishii1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="288" data-original-width="480" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbL8NGZRNV7k4gKOorugUzivnZrzR8mt2zExbxvrrD7oGI3VOAivyV0_pH30Wo8sNSy6t80KY2o-233CcVkyIp5Od6HgUUXW0bNEDROUM6iSlvKcsklP_keWMO2C2R92KETDwzcqNRefw/s400/oishii1.JPG" width="400" /></a></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">"</span><span style="font-family: arial, helvetica, sans-serif;">SERVES </span><span style="font-family: arial, helvetica, sans-serif;">4</span><br />
<span style="font-family: arial, helvetica, sans-serif;">PREP TIME </span><span style="font-family: arial, helvetica, sans-serif;">10 minutes</span><br />
<span style="font-family: arial, helvetica, sans-serif;">COOK TIME </span><span style="font-family: arial, helvetica, sans-serif;">20 minutes</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ingredients</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">3 unpeeled apples, cored and grated</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">200ml apple juice</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 tbsp molasses sugar</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">2 tsp cinnamon</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">dash sunflower oil</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">4–5 slices wholemeal bread, crusts removed</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 egg yolk, lightly beaten</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Method</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Preheat the oven to 180°C/ gas mark 4. Add the apples to a saucepan with 100ml of apple juice and simmer until soft (4-5 minutes). Leaving the juice behind, place the apples in a bowl.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Add the molasses, sugar and cinnamon to the pan with the remaining 100ml of apple juice and gently melt the sugar, adding a little more juice if needed. Allow to cool, you should end up with around 100ml of syrup.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Rub the sunflower oil around a small pudding basin or ovenproof dish. Dip the bread in the apple syrup and use it to line the basin. Make sure there are no gaps.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Stir the egg yolk into the apple, then put the mixture into the bread-lined bowl.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Finally, top with more syrup-soaked bread and spoon on any remaining liquid. Bake for 20 minutes. Check after 15 minutes and if the top is very brown at the edges, place a piece of foil over it for the last 5 minutes.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Allow to stand for a few minutes, loosen the edges with a knife and carefully turn out onto a serving plate.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Chef's tips</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Best served straight after cooking.Try serving with a little low-fat yogurt or half-fat crème fraiche."</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Fonte e imagem: <a href="https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Apple-Charlotte/">https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Apple-Charlotte/</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-61296583639099234592017-08-15T13:55:00.002-07:002017-08-15T14:08:22.124-07:00APPLE STRUDEL<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmbusaOhF6YUr8eGuIqmcwrEPGlBkg7QGQvMS2xX9P6YsbXZ4laXESazBJ6vlCUtMZ77ydLAwLLPS_KcBvDiscdiGSQfrgIf3jKCzzM9ZPM21uWQNlkIJG13Z7QTNQxsWGrDSfjw5jUB4/s1600/oishii1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="280" data-original-width="465" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmbusaOhF6YUr8eGuIqmcwrEPGlBkg7QGQvMS2xX9P6YsbXZ4laXESazBJ6vlCUtMZ77ydLAwLLPS_KcBvDiscdiGSQfrgIf3jKCzzM9ZPM21uWQNlkIJG13Z7QTNQxsWGrDSfjw5jUB4/s400/oishii1.JPG" width="400" /></a></div>
<div style="text-align: justify;">
"SERVES 6<br />
PREP 15 minutes<br />
COOK 40 minutes<br />
<br />
Ingredients</div>
<div style="text-align: justify;">
4 medium apples, unpeeled, cored and chopped</div>
<div style="text-align: justify;">
2 tbsp water</div>
<div style="text-align: justify;">
25g sultanas</div>
<div style="text-align: justify;">
25g dried apricots, chopped</div>
<div style="text-align: justify;">
1 tsp ground cinnamon</div>
<div style="text-align: justify;">
1 tsp almond extract</div>
<div style="text-align: justify;">
1 tbsp granulated sweetener</div>
<div style="text-align: justify;">
grated zest 1 orange</div>
<div style="text-align: justify;">
3 sheets filo pastry</div>
<div style="text-align: justify;">
7 squirts spray oil</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Method</div>
<div style="text-align: justify;">
Preheat the oven 180°C/gas mark 4.</div>
<div style="text-align: justify;">
Add the apples to a pan with the water, cover, then simmer gently for 15 minutes, stirring regularly until just soft.</div>
<div style="text-align: justify;">
Add the sultanas, apricot, cinnamon, almond essence and half the sweetener. Mix well and set aside.</div>
<div style="text-align: justify;">
Place a layer of pastry on a board and spray with two squirts of oil, then sprinkle with a third of the remaining sweetener. Lay another piece of pastry on top and repeat with two more sprays of oil and another third of the sweetener. Finally, repeat with the last sheet of pastry, oil and remaining sweetener.</div>
<div style="text-align: justify;">
Spread the apple mixture over three-quarters of the pastry, leaving the top quarter free, then sprinkle with orange zest.</div>
<div style="text-align: justify;">
Fold the top length of pastry over the apple mixture and roll the strudel over to completely cover the filling. Fold in the edges to prevent the filling from leaking out and roll the strudel over again, so the fold is at the bottom. Place on a baking sheet and spray with oil.</div>
<div style="text-align: justify;">
Heat in the oven for 20–25 minutes, until the pastry is lightly browned.</div>
<div style="text-align: justify;">
Serve with a dollop of yogurt, or non-dairy soya alternative, and a sprinkle of cinnamon.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Chef's tips</div>
<div style="text-align: justify;">
Try using pears in place of apples, or adding a few blueberries or blackberries".</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Fonte e imagem: <a href="https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Apple-Strudel/">https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Apple-Strudel/</a></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-23703992517818887762017-08-15T13:38:00.002-07:002017-08-15T13:38:53.384-07:00MINI BLUEBERRY PANCAKES<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiGw83OiGhfpHjueXI1JpN2TzfAt_fIbKBXDa7uPuil6WWkaZdd63SmR_ZXCAqIbtbRvKjeL6NkCAmT6ww-AxKVtBsTlq3UH4Ahj-o9nu-LgazNIKccnoHBWc56EpKpUY7kuQRa18ew4M/s1600/oishii1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="600" data-original-width="1000" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiGw83OiGhfpHjueXI1JpN2TzfAt_fIbKBXDa7uPuil6WWkaZdd63SmR_ZXCAqIbtbRvKjeL6NkCAmT6ww-AxKVtBsTlq3UH4Ahj-o9nu-LgazNIKccnoHBWc56EpKpUY7kuQRa18ew4M/s320/oishii1.JPG" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">"MAKES 10 pancakes</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">PREP 5 minutes</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">COOK 15–20 minutes</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Ingredients</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">200g wholemeal flour</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 tsp baking powder</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 medium egg, beaten</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">250ml skimmed milk</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 tsp vanilla extract</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">200g fresh blueberries</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">2 tsp sunflower oil</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Method</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Mix the flour and baking powder in a bowl.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">In a separate bowl, beat together the egg, milk and vanilla extract.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Make a well in the middle of the flour, then gradually stir in the egg and milk mixture until you get a smooth batter. Ideally, leave the batter to stand for a few minutes before cooking.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Lightly crush half the blueberries with a fork and mix these into the batter, along with the remaining (whole) blueberries.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Add a little oil to a non-stick pan, then add the batter to the pan, 1 tbsp at a time, to create small pancakes, making sure the blueberries are evenly distributed.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Cook the pancakes on a medium heat for 2–3 minutes, then turn and cook for a further 2 minutes. The pancakes are ready to turn when you see bubbles appearing on the surface. Sprinkle with a little sugar before serving, if using. Serve with some low-fat yogurt or low-fat crème fraiche, if liked.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Chef's tips</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">You should be able to cook 3–4 pancakes at a time, depending on pan size, but it’s a good idea to just cook one pancake first to check the pan isn’t too hot or too cool.Keep the first batch of pancakes warm by placing on a plate over a pan of gently simmering water.Freezing instructions: Defrost for 2 hours, or defrost/warm in the microwave or a moderate oven".</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/mini-blueberry-pancakes/">https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/mini-blueberry-pancakes/</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-21892568905212551102017-08-15T11:03:00.003-07:002017-08-15T11:03:53.383-07:00Eight tips for healthy eating<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXG8rGFyM1I5o0qItaNFONe_bj4vIMUstmXPb3J1opMwhXao-atxKJVD7rUG-uP4o8bdMQoVb02CxSXh2cBt-AK8dlJbIVIlfe3UhZwXMMRg3pkESAW_XdfRJuuZR20hKmyWWS8wQLU7w/s1600/oishii1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="255" data-original-width="533" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXG8rGFyM1I5o0qItaNFONe_bj4vIMUstmXPb3J1opMwhXao-atxKJVD7rUG-uP4o8bdMQoVb02CxSXh2cBt-AK8dlJbIVIlfe3UhZwXMMRg3pkESAW_XdfRJuuZR20hKmyWWS8wQLU7w/s400/oishii1.JPG" width="400" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">"<strong style="color: #333333; margin: 0px; padding: 0px;">These eight practical tips cover the basics of healthy eating, and can help you make healthier choices.</strong></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="color: #333333; margin: 0px; padding: 0px;"><br /></strong></span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em;">
</div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx#starchy" style="color: #0064b7; margin: 0px; padding: 0px;">Base your meals on starchy carbohydrates</a> </span></div>
<div style="color: #0064b7; margin: 0px; padding: 0px; text-align: justify;">
<a href="http://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx#fruitandveg" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Eat lots of fruit and veg </span></a></div>
<div style="color: #0064b7; margin: 0px; padding: 0px; text-align: justify;">
<a href="http://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx#fish" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Eat more fish – including a portion of oily fish</span></a></div>
<div style="color: #0064b7; margin: 0px; padding: 0px; text-align: justify;">
<a href="http://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx#satfatsugar" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Cut down on saturated fat and sugar</span></a></div>
<div style="color: #0064b7; margin: 0px; padding: 0px; text-align: justify;">
<a href="http://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx#salt" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Eat less salt – no more than 6g a day for adults</span></a></div>
<div style="color: #0064b7; margin: 0px; padding: 0px; text-align: justify;">
<a href="http://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx#getactive" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Get active and be a healthy weight</span></a></div>
<div style="color: #0064b7; margin: 0px; padding: 0px; text-align: justify;">
<a href="http://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx#thirsty" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Don't get thirsty</span></a></div>
<div style="color: #0064b7; margin: 0px; padding: 0px; text-align: justify;">
<a href="http://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx#breakfast" style="color: #0064b7; margin: 0px; padding: 0px;"></a><a href="http://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx#breakfast" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Don't skip breakfast</span></a></div>
<br />
<div style="color: #585858; margin: 0px; padding: 0px;">
<div class="articleHeadWrap" style="margin: 0px; padding: 0px;">
</div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">The key to a healthy diet is to:</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Eat the right amount of <a href="http://www.nhs.uk/Livewell/loseweight/Pages/understanding-calories.aspx" shape="rect" style="color: #0064b7; margin: 0px; padding: 0px;">calories</a> for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you'll put on weight. If you eat and drink too little, you'll lose weight. </span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Eat a wide range of foods to ensure that you're getting a balanced diet and that your body is receiving all the nutrients it needs.</span></li>
</ul>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.</span></div>
</div>
<div style="color: #585858; margin: 0px; padding: 0px;">
<div class="articleHeadWrap" style="margin: 0px; padding: 0px;">
</div>
<h3 style="color: #578300; font-weight: normal; margin: 1em 0px 0.3em; padding: 0px; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span id="starchy" style="margin: 0px; padding: 0px;">Base</span> your meals on starchy carbohydrates</span></h3>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.nhs.uk/Livewell/Goodfood/Pages/starchy-foods.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">Starchy carbohydrates</a> should make up just over one third of the food you eat. They include potatoes, bread, rice, pasta and cereals.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full for longer.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content, for example oil on chips, butter on bread and creamy sauces on pasta.</span></div>
<h3 style="color: #578300; font-weight: normal; margin: 1em 0px 0.3em; padding: 0px; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span id="fruitandveg" style="margin: 0px; padding: 0px;">Eat </span>lots of fruit and veg</span></h3>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">It's recommended that we eat at least <a href="http://www.nhs.uk/livewell/5aday/Pages/5ADAYhome.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">five portions of a variety of fruit and veg every day</a>. It's easier than it sounds.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of your 5 A DAY. For example, if you have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion. </span></div>
<h3 style="color: #578300; font-weight: normal; margin: 1em 0px 0.3em; padding: 0px; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span id="fish" style="margin: 0px; padding: 0px;">Eat </span>more fish – including a portion of oily fish</span></h3>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/fish-shellfish.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">two portions of fish</a> a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. </span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Oily fish include:</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">salmon</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">mackerel</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">trout</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">herring</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">fresh tuna</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">sardines</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">pilchards.</span></li>
</ul>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Non-oily fish include:</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">haddock</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">plaice</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">coley</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">cod</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">canned tuna</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">skate</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">hake</span></li>
</ul>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">If you regularly eat a lot of fish, try to choose as wide a variety as possible.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.</span></div>
<h3 style="color: #578300; font-weight: normal; margin: 1em 0px 0.3em; padding: 0px; text-align: justify;">
<span id="satfatsugar" style="margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Cut down on saturated fat and sugar</span></span></h3>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<strong style="margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Saturated fat in our diet</span></strong></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">We all need some fat in our diet, but it's important to pay attention to the amount and type of fat we're eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">The average man should have no more than 30g saturated fat a day. The average woman should have no more than 20g saturated fat a day, and children should have less than adults.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Saturated fat is found in many foods, such as:</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">hard cheese</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">cakes</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">biscuits</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">sausages</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">cream</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">butter</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">lard</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">pies.</span></li>
</ul>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Try to cut down on your <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/Eat-less-saturated-fat.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">saturated fat intake</a>, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat. </span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<strong style="margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Sugar in our diet</span></strong></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Regularly consuming foods and drinks high in <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/sugars.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">sugar</a> increases your risk of obesity and tooth decay.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Many packaged foods and drinks contain surprisingly high amounts of free sugars. Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Cut down on:</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">sugary fizzy drinks</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">alcoholic drinks</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">sugary breakfast cereals</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">cakes</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">biscuits</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">pastries</span></li>
</ul>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">These foods contain added sugars: this is the kind of sugar we should be cutting down on, rather than sugars that are found in things such as fruit and milk.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.nhs.uk/Livewell/Goodfood/pages/food-labelling.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">Food labels</a> can help: use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the food is low in sugar.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Get tips on <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/how-to-cut-down-on-sugar-in-your-diet.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">cutting down sugar in your diet</a>.</span></div>
<h3 style="color: #578300; font-weight: normal; margin: 1em 0px 0.3em; padding: 0px; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span id="salt" style="margin: 0px; padding: 0px;">Eat less salt</span> – no more than 6g a day for adults</span></h3>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Even if you don’t add <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/salt.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">salt</a> to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Get tips on <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/cut-down-salt.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">cutting down on salt in your diet</a>. </span></div>
<h3 style="color: #578300; font-weight: normal; margin: 1em 0px 0.3em; padding: 0px; text-align: justify;">
<span id="getactive" style="margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Get active and be a healthy weight</span></span></h3>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Check whether you're a healthy weight by using our <a href="http://www.nhs.uk/Tools/Pages/Healthyweightcalculator.aspx" shape="rect" style="color: #0064b7; margin: 0px; padding: 0px;">Healthy weight calculator</a>.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Most adults need to <a href="http://www.nhs.uk/livewell/loseweight/Pages/Loseweighthome.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">lose weight</a>, and need to eat fewer calories to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in saturated fat and sugar, and eat plenty of fruit and vegetables.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight. </span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn't have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see <a href="http://www.nhs.uk/Livewell/fitness/Pages/Activelifestyle.aspx" shape="rect" style="color: #0064b7; margin: 0px; padding: 0px;">Get active your way</a>.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories, but still filling.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">If you're underweight, see our page on <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/Underweightadults.aspx" shape="rect" style="color: #0064b7; margin: 0px; padding: 0px;">underweight adults</a>. If you're worried about your weight, ask your GP or a dietitian for advice.</span></div>
<h3 style="color: #578300; font-weight: normal; margin: 1em 0px 0.3em; padding: 0px; text-align: justify;">
<span id="thirsty" style="margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Don't get thirsty</span></span></h3>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">We need to drink plenty of fluids to stop us getting dehydrated – the government recommends 6-8 glasses every day. </span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices. </span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth. </span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Even unsweetened fruit juice and smoothies are high in free sugar. Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">For example, if you have 150ml of orange juice and 150ml smoothie in one day, you'll have exceeded the recommendation by 150ml.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">When the weather is warm, or when we get active, we may need more fluids.</span></div>
<h3 style="color: #578300; font-weight: normal; margin: 1em 0px 0.3em; padding: 0px; text-align: justify;">
<span id="breakfast" style="margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Don't skip breakfast</span></span></h3>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Some people skip breakfast because they think it will help them lose weight. In fact, research shows that people who regularly eat breakfast are less likely to be overweight.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Breakfast has also been shown to have positive effects on children’s mental performance and increase their concentration throughout the morning.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">A <a href="http://www.nhs.uk/Livewell/loseweight/Pages/Healthybreakfasts.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">healthy breakfast</a> is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">A <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/healthy-breakfast-cereals-low-in-sugar-fat-salt.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">wholegrain, lower-sugar cereal</a> with fruit sliced over the top is a tasty and nutritious breakfast.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">More information</span></h2>
</div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">To help you get the right balance of the five main food groups, take a look at the <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/the-eatwell-guide.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">Eatwell Guide</a>. To maintain a healthy diet, the Eatwell Guide shows you how much of what you eat should come from each food group. It's important to have only small amounts of foods high in fat and/or sugar.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Learn how to have <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/Healthyeating.aspx" shape="rect" style="color: #0064b7; margin: 0px; padding: 0px;">a balanced diet</a>, and read about the energy contained in food in our page on <a href="http://www.nhs.uk/Livewell/loseweight/Pages/understanding-calories.aspx" shape="rect" style="color: #0064b7; margin: 0px; padding: 0px;">understanding calories</a>.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.nhs.uk/Tools/Pages/Losing-weight.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">Download Losing weight: Getting started</a>, a 12-week weight loss guide that combines advice on healthier eating and physical activity".</span></li>
</ul>
</div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx">http://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-19043556873955399452017-08-15T10:59:00.001-07:002017-08-15T10:59:07.224-07:00How to cut down on sugar in your diet<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibPwQBUy4YmU7Py-V5poGjwXqDGGGHb_DilQYut9Mh99QqRd5q_KCnA_3HCyiReBb51rgA2RPeOKXe5yxdLDe4PnU82JFgDbj8qRq284EERHHwSUX_w4b5H_OisoHGHEc5N1VVAF0e4Xw/s1600/oishii1.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="255" data-original-width="533" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibPwQBUy4YmU7Py-V5poGjwXqDGGGHb_DilQYut9Mh99QqRd5q_KCnA_3HCyiReBb51rgA2RPeOKXe5yxdLDe4PnU82JFgDbj8qRq284EERHHwSUX_w4b5H_OisoHGHEc5N1VVAF0e4Xw/s400/oishii1.gif" width="400" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">"<span style="background-color: white; color: #333333;">Added sugars, such as table sugar, honey and syrups, shouldn't make up more than </span><a href="http://www.nhs.uk/chq/pages/1139.aspx?categoryid=51&subcategoryid=167" style="background-color: white; color: #0064b7; margin: 0px; padding: 0px;">5% of the energy</a><span style="background-color: white; color: #333333;"> you get from food and drink each day. That's about 30g a day for anyone aged 11 and older.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Below are some simple tips to help you gradually cut down on the amount of added sugar in your diet:</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><a href="http://www.nhs.uk/Livewell/Goodfood/Pages/how-to-cut-down-on-sugar-in-your-diet.aspx#labels" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Sugar's many names</span></a></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><a href="http://www.nhs.uk/Livewell/Goodfood/Pages/how-to-cut-down-on-sugar-in-your-diet.aspx#breakfast" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Breakfast</span></a></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><a href="http://www.nhs.uk/Livewell/Goodfood/Pages/how-to-cut-down-on-sugar-in-your-diet.aspx#main-meals" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Main meals</span></a></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><a href="http://www.nhs.uk/Livewell/Goodfood/Pages/how-to-cut-down-on-sugar-in-your-diet.aspx#snacks" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Snacks</span></a></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><a href="http://www.nhs.uk/Livewell/Goodfood/Pages/how-to-cut-down-on-sugar-in-your-diet.aspx#drinks" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Drinks</span></a></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><a href="http://www.nhs.uk/Livewell/Goodfood/Pages/how-to-cut-down-on-sugar-in-your-diet.aspx#dessert" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Dessert</span></a></li>
</ul>
<h2 style="color: #578300; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span id="labels" style="margin: 0px; padding: 0px;"></span>Sugar's many guises</span></span></h2>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">There are lots of different ways added sugar can be listed on ingredients labels:</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">sucrose</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">glucose</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">fructose</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">maltose</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">fruit juice</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">molasses</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">hydrolysed starch</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">invert sugar</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">corn syrup</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">honey </span></li>
</ul>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.nhs.uk/Livewell/Goodfood/Pages/food-labelling.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">Nutrition labels</a> tell you how much sugar a food contains:</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">high in sugar – 22.5g or more of total sugar per 100g</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">low in sugar – 5g or less of total sugar per 100g</span></li>
</ul>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Some packaging uses a colour-coded system that makes it easy to choose foods that are lower in sugar, salt and fat. Look for more "greens" and "ambers", and fewer "reds", in your shopping basket. </span></div>
<h2 style="color: #578300; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span id="breakfast" style="margin: 0px; padding: 0px;"></span>Breakfast</span></span></h2>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Many breakfast cereals are high in sugar. Try switching to lower-sugar cereals or those with no added sugar, such as:</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">plain porridge</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">plain wholewheat cereal biscuits</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">plain shredded wholegrain pillows</span></li>
</ul>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Swapping a bowl of sugary breakfast cereal for plain cereal could cut out 70g of sugar (up to 22 sugar cubes) from your diet over a week.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Porridge oats are cheap and contain vitamins, minerals and fibre. Make porridge with semi-skimmed, 1% or skimmed milk, or water.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">If you usually add sugar to your porridge, try adding a few chopped dried apricots or a sliced or mashed banana instead. Or you could try our <a href="http://www.nhs.uk/Livewell/loseweight/Pages/Healthybreakfasts.aspx#porridge" style="color: #0064b7; margin: 0px; padding: 0px;">apple-pie porridge recipe</a>.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">For a more gradual approach, you could eat sugary cereals and plain cereals on alternate days, or mix both in the same bowl.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">If you add sugar to your cereal, you could try adding less. Or you could eat a smaller portion and add some chopped fruit, such as a pear or banana, which is an easy way of getting some of your <a href="http://www.nhs.uk/Livewell/5ADAY/Pages/Whatcounts.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">5 A DAY</a>.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Read our <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/healthy-breakfast-cereals-low-in-sugar-fat-salt.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">guide to choosing healthy breakfast cereals</a>.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">If toast is your breakfast staple, try wholemeal or granary bread, which is higher in fibre than white bread, and see if you can get by with a little less of your usual spreads like jam, marmalade, honey or chocolate. Or you could try sugar-free or lower-sugar options. </span></div>
<h2 style="color: #578300; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span id="main-meals" style="margin: 0px; padding: 0px;"></span>Main meals</span></span></h2>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Many foods that we don't consider to be sweet contain a surprisingly large amount of sugar. Some ready-made soups, stir-in sauces and ready meals can also be higher in sugar than you think. </span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">A third of an average-sized jar of pasta sauce (roughly 150g) can contain more than 13g of sugar, including added sugar – the equivalent of three teaspoons of sugar.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">When eating out or buying takeaways, watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chilli dishes and some curry sauces, as well as salads with dressings like salad cream, which can also be high in sugar.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Condiments and sauces such as ketchup can have as much as 23g of sugar in 100g – roughly half a teaspoon per serving. These foods are usually served in small quantities, but the sugar count can add up if eaten every day.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Get tips on making healthier choices when buying <a href="http://www.nhs.uk/Livewell/men1839/Pages/Dodgytakeaways.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">takeaway food</a> and <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/healthy-eating-out.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">eating out</a>.</span></div>
<h2 style="color: #578300; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span id="snacks" style="margin: 0px; padding: 0px;"></span>Snacks</span></span></h2>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Healthier snack options are those without added sugar, such as fruit (fresh, tinned or frozen), unsalted nuts, unsalted rice cakes, oatcakes, or homemade plain popcorn. For more ideas, check out these quick and easy <a href="http://www.nhs.uk/Livewell/loseweight/Pages/surprising-100-calorie-snacks.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">100-calorie snacks</a>.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">If you're not ready to give up your favourite flavours, you could start by having less. Instead of two biscuits in one sitting, try having one. If your snack has two bars, have one and share the other, or save it for another day.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">If you're an "all-or-nothing" type person, you could find something to do to take your mind off food on some days of the week.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">When shopping, look out for lower-sugar (and lower-fat) versions of your favourite snacks. Buy smaller packs, or skip the family bags and just go for the normal-sized one instead.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Here are some lower-calorie substitutes for popular snacks:</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="margin: 0px; padding: 0px;">cereal bars</span> – despite their healthy image, many cereal bars can be high in sugar and fat. Look out for bars that are lower in sugar, fat and salt. Or try this <a href="http://www.nhs.uk/Livewell/loseweight/Pages/Healthybreakfasts.aspx#granola-bar" style="color: #0064b7; margin: 0px; padding: 0px;">fruity granola bar recipe</a> to make your own.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="margin: 0px; padding: 0px;">chocolate</span> – swap for a lower-calorie hot instant chocolate drink. You can also get chocolate with coffee and chocolate with malt varieties.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="margin: 0px; padding: 0px;">biscuits</span> – swap for oatcakes, oat biscuits, or unsalted rice cakes, which also provide fibre.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="margin: 0px; padding: 0px;">cakes</span> – swap for a plain currant bun, fruit scone, or malt loaf. If you add toppings or spreads, use them sparingly or choose lower-fat and lower-sugar varieties.</span></li>
</ul>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Dried fruit, such as raisins, dates and apricots, is high in sugar and can be bad for your dental health because it sticks to your teeth.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">To prevent tooth decay, dried fruit is best enjoyed at mealtimes – as part of a dessert, for example – rather than as a snack. </span></div>
<h2 style="color: #578300; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span id="drinks" style="margin: 0px; padding: 0px;"></span>Drinks</span></span></h2>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Nearly a quarter of the added sugar in our diets comes from sugary drinks, such as fizzy drinks, sweetened juices, squashes, and cordials.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">A 500ml bottle of cola contains the equivalent of 17 cubes of sugar. Try sugar-free varieties, or – better yet – water, lower-fat milk, or soda water with a splash of fruit juice.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">If you take sugar in tea or coffee, gradually reduce the amount until you can cut it out altogether, or try swapping to sweeteners instead. Try some new flavours with herbal teas, or make your own with hot water and a slice of lemon or ginger.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Like some fizzy drinks, fruit juice can be high in sugar. When juice is extracted from the whole fruit to make fruit juice, sugar is released, and this can damage our teeth.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass. For example, if you have 150ml of orange juice and 150ml smoothie in one day, you'll have exceeded the recommendation by 150ml.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Fruit juices and smoothies do contain vitamins and minerals and can count towards your <a href="http://www.nhs.uk/Livewell/5ADAY/Pages/Whatcounts.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">5 A DAY</a>. However they can only ever count as a maximum of one portion of your 5 A DAY. For example, if you have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">You could try flavouring water with a slice of lemon, lime, or a splash of fruit juice. But watch out for the sugar content in flavoured water drinks: a 500ml glass of some brands contains 15g of sugar, the equivalent of nearly four teaspoons of sugar. </span></div>
<h2 style="color: #578300; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span id="dessert" style="margin: 0px; padding: 0px;"></span>Dessert</span></span></h2>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Work out some ground rules. Do you need to have dessert every day? How about only having dessert after your evening meal, or only eating dessert on odd days of the month, or only on weekends, or only at restaurants?</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Do you have to have chocolate, biscuits, and cake every day? If you had this type of sugary snack less often, would you actually enjoy it more?</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Less sugary desserts include fruit – fresh, frozen, dried, or tinned, but choose those canned in juice rather than syrup – as well as lower-fat and lower-sugar rice pudding, and plain lower-fat yoghurt.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">However, lower fat doesn't necessarily mean low sugar. Some lower-fat yoghurts can be sweetened with refined sugar, fruit juice concentrate, glucose, and fructose syrup.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">If you're stuck between choosing two desserts at the supermarket, why not compare the labels on both packages and go for the one with the lower amount of sugar.</span></div>
</div>
<div class="review-date" style="background: rgb(255, 255, 255); border-bottom-color: rgb(226, 226, 226); border-bottom-style: solid; border-image: initial; border-left-color: rgb(226, 226, 226); border-left-style: solid; border-right-color: rgb(226, 226, 226); border-right-style: solid; border-top-color: initial; border-top-style: initial; border-width: 0px 1px 1px; color: #585858; margin: 0px; padding: 1.5em;">
<div style="color: #333333; line-height: 1.4em; padding: 0px; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Page last reviewed: <span class="review-pad" style="margin: 0px; padding: 0px;">15/02/2016</span></span></div>
</div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #333333;">Next review due:</span><span style="background-color: white; color: #333333;"> </span><span style="background-color: white; color: #333333; margin: 0px; padding: 0px;">02/02/2019</span>"</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="http://www.nhs.uk/Livewell/Goodfood/Pages/how-to-cut-down-on-sugar-in-your-diet.aspx">http://www.nhs.uk/Livewell/Goodfood/Pages/how-to-cut-down-on-sugar-in-your-diet.aspx</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-13479129166283229592017-08-15T10:54:00.002-07:002017-08-15T10:54:36.451-07:008 Easy Low-Carb Appetizers<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS5COLen4iYBmmeTow0WfwSW7aicUEDteC9QPPuUVVQnNibfSTdKqqqcE_T3Uo7pbyASdCUswlL7WmLufwyv_l2J_InADzQxap6KbOGfL8sgV7rx91lf3hffKV09Fr9iI7cLUeU8hUjVs/s1600/oishii1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="715" data-original-width="715" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS5COLen4iYBmmeTow0WfwSW7aicUEDteC9QPPuUVVQnNibfSTdKqqqcE_T3Uo7pbyASdCUswlL7WmLufwyv_l2J_InADzQxap6KbOGfL8sgV7rx91lf3hffKV09Fr9iI7cLUeU8hUjVs/s320/oishii1.JPG" width="320" /></a></div>
"<b>Zucchini Parmesan Fries</b><br />
Servings: 4-6<br />
<br />
INGREDIENTS<br />
Zucchini Fries<br />
2-3 zucchini squashes<br />
2 cups plain bread crumbs<br />
1 cup grated Parmesan cheese<br />
1 tablespoon chili powder<br />
½ tablespoon garlic powder<br />
1 teaspoon kosher salt<br />
<br />
Cilantro-Lime Sauce<br />
1 cup plain Greek yogurt<br />
1 tablespoon minced cilantro<br />
1 tablespoon lime juice<br />
¼ teaspoon garlic powder<br />
½ teaspoon kosher salt<br />
<br />
PREPARATION<br />
1. Preheat oven to 400°F (200°C).<br />
2. Cut the ends off the zucchini and slice the squash into ¼ inch thick by 2-3 inch long strips.<br />
3. In a larer bowl, mix the bread crumbs, Parmesan, chili powder, garlic powder, and salt until well combined.<br />
4. In a small bowl, beat 2 eggs. Dip the zucchini strips in the egg wash until fully coated, then transfer the strips to the bread crumb mixture and toss until evenly coated.<br />
5. Transfer the breaded zucchini strips to a parchment paper-lined bking sheet lined with parchment paper and bake for 20-25 minutes, flipping the fries halfway through.<br />
6. In a small bowl, mix the yogurt, cilantro, lime juice, garlic powder, and salt until well combined.<br />
7. Enjoy!<br />
<br />
<br />
<b>Buffalo Cauliflower Bites</b><br />
Servings: 4<br />
<br />
INGREDIENTS<br />
1 head cauliflower<br />
1 tablespoon olive oil<br />
<br />
Batter<br />
½ cup flour<br />
1 teaspoon garlic salt<br />
½ cup whole milk<br />
1 tablespoon hot sauce<br />
<br />
PREPARATION<br />
1. Preheat oven to 450˚F (230˚C).<br />
2. Cut the head of cauliflower in half. Pluck bite-sized florets from each half. Trim bottoms of florets as necessary.<br />
3. In a medium bowl, mix the batter ingredients.<br />
4. Add cauliflower to the batter. Stir so each floret is fully coated.<br />
5. Line a baking sheet with parchment paper. Spread cauliflower florets on the baking sheet.<br />
6. Drizzle with olive oil.<br />
7. Bake for 20 minutes.<br />
8. Remove the cauliflower from the oven and toss with buffalo sauce.<br />
9. Return cauliflower to oven and bake for an additional 10 minutes until browned to your liking.<br />
<br />
<br />
<b>BBQ Cauliflower Bites</b><br />
Servings: 4<br />
<br />
INGREDIENTS<br />
1 head cauliflower<br />
1 tablespoon olive oil<br />
Salt, to taste<br />
Pepper, to taste<br />
¾ cup BBQ sauce<br />
<br />
PREPARATION<br />
1. Preheat oven to 450˚F (230˚C).<br />
2. Cut the head of cauliflower in half. Pluck bite-sized florets from each half. Trim bottoms of florets as necessary.<br />
3. Line a baking sheet with parchment paper. Spread cauliflower florets on the baking sheet.<br />
4. Drizzle with olive oil. Season with salt and pepper.<br />
5. Bake for 20 minutes.<br />
6. Remove florets from oven and toss with BBQ sauce.<br />
7. Return florets to the oven and bake for an additional 10 minutes until browned to your liking.<br />
8. Brush more BBQ sauce on the cooked cauliflower for extra flavor.<br />
<br />
<br />
<b>Garlic Parmesan Cauliflower Bites</b><br />
Servings: 4<br />
<br />
INGREDIENTS<br />
1 head cauliflower<br />
2 eggs<br />
2 tablespoons parsley, chopped<br />
Garlic-Parmesan Crust<br />
1 cup panko bread crumbs<br />
¼ cup grated Parmesan<br />
2 teaspoons garlic salt<br />
2 teaspoons Italian seasoning<br />
<br />
<br />
PREPARATION<br />
1. Preheat oven to 450˚F (230˚C).<br />
2. Cut the head of cauliflower in half. Pluck bite-sized florets from each half. Trim bottoms of florets as necessary.<br />
3. In a medium bowl, mix the Parmesan crust ingredients.<br />
4. In a separate bowl, whisk eggs. Dredge the cauliflower in the eggs, then garlic-Parmesan mixture.<br />
5. Lay the cauliflower on a baking sheet. Drizzle with olive oil, then season with salt and pepper.<br />
6. Bake for 20-30 minutes, until crispy and browned to your liking.<br />
7. Garnish with chopped parsley.<br />
<br />
<br />
<b>Guacamole Deviled Eggs</b><br />
Servings: 12<br />
<br />
INGREDIENTS<br />
12 eggs<br />
Guacamole<br />
2 avocados<br />
2 tablespoons lime juice<br />
Salt, to taste<br />
Pepper, to taste<br />
1 tomato, diced<br />
½ cup red onion, diced<br />
2 tablespoons cilantro<br />
1 tablespoon garlic, minced<br />
1 tablespoon jalapeño, minced<br />
Garnish<br />
Tortilla chips<br />
Cilantro<br />
<br />
PREPARATION<br />
1. Place the eggs in a large pot and cover with one inch of cold water. Cover with a lid. <br />
2. Bring to a rolling boil, and remove from heat. Let the eggs sit, covered for 8-10 minutes. <br />
3. Remove from water and immediately place in bath of ice water for a few minutes. <br />
4. Remove shells and cut the egg in half, vertically. <br />
5. Remove the yolk and place in a bowl. Set the cooked whites aside on a serving tray. <br />
6. In the bowl with the yolks, add all the ingredients for guacamole. Mash until well incorporated. <br />
7. Spoon guacamole mixture into the bowls of the cooked egg whites. <br />
8. Garnish with a broken piece of a tortilla chip and cilantro. <br />
9. Serve & enjoy!<br />
<br />
<br />
<b>Garlic Roasted Brussel Sprouts</b><br />
INGREDIENTS<br />
1 pound brussels sprouts, halved<br />
4 tablespoons olive oil<br />
½ teaspoon salt<br />
1 teaspoon pepper<br />
1 teaspoon garlic powder<br />
¼ cup bread crumbs<br />
¼ cup Parmesan, grated<br />
<br />
PREPARATION<br />
1. Preheat oven to 400˚F (200˚C).<br />
2. Place brussels sprouts in a large bowl. Drizzle olive oil and toss to coat. Sprinkle the rest of the ingredients and toss again.<br />
3. Spread the sprouts on a baking sheet. Bake for 20 minutes, then flip the sprouts, then bake for an additional 20 minutes or until the sprouts are fork-tender and golden.<br />
4. Enjoy!<br />
<br />
<br />
<b>Cauliflower "Potato" Salad</b><br />
Servings: 6-8<br />
<br />
INGREDIENTS<br />
1 head cauliflower<br />
Salt, to taste<br />
Pepper. to taste<br />
2 tablespoons olive oil<br />
<br />
Dressing<br />
1⁄2 cup Greek yogurt<br />
1 tablespoon dijon mustard 1 tablespoon honey<br />
2 tablespoons dill, chopped 1 tablespoon olive oil<br />
1 garlic clove, crushed Juice of 1⁄2 lemon<br />
½ red onion, diced<br />
3 stalks celery, diced<br />
3 hard-boiled eggs, chopped<br />
<br />
PREPARATION<br />
1. Preheat oven to 400˚F (200˚C).<br />
2. Slice cauliflower into small florets.<br />
3. Place cauliflower onto baking sheet and season with salt, pepper, and olive oil. 4. Bake in preheated oven for 25 minutes or until lightly browned and a bit crispy.<br />
5. In a large bowl, combine all dressing ingredients. Set aside.<br />
6. Once cauliflower is cooked, set aside and let cool slightly before adding to the yogurt dressing.<br />
7. Garnish with more freshly chopped dill before serving.<br />
8. Enjoy!<br />
<br />
<br />
<br />
<b>Zucchini Carrot Fritters</b><br />
INGREDIENTS<br />
Fritters<br />
1 cup chickpeas, peeled<br />
1 zucchini, grated<br />
1 carrot, grated<br />
2 eggs<br />
½ cup whole wheat panko<br />
2 teaspoons basil, chopped<br />
½ teaspoon garlic powder<br />
½ teaspoon salt<br />
½ teaspoon pepper<br />
Olive oil<br />
Ganish<br />
Plain Greek yogurt<br />
Green onion, diced<br />
<br />
PREPARATION<br />
1. Mash chickpeas with a fork in a large bowl. Set aside.<br />
2. Grate zucchini and carrots. Place in a clean dish towel or cloth and squeeze out as much moisture as possible.<br />
3. Add veggies, panko, egg, basil, garlic powder, salt, and pepper to the bowl with the mashed chickpeas, and stir until homogenous.<br />
4. Heat olive oil in a large skillet on medium heat.<br />
5. Scoop 2 tablespoons of mixture into your hand press to compress it into a patty.<br />
6. Cook for about 1-2 minutes, until the underside is golden brown then flip and repeat.<br />
7. Serve with a dollop of plain Greek yogurt and diced green onion.<br />
8. Enjoy!"<br />
<br />
Vídeo: <a href="https://www.facebook.com/officialgoodful/videos/1726341437436315/">https://www.facebook.com/officialgoodful/videos/1726341437436315/</a><br />
<br />
Fonte e imagens: <a href="https://www.buzzfeed.com/rachelgaewski/these-8-easy-low-carb-appetizers-are-a-great-healthier?utm_term=.cgyMAYQGR2#.asDPXQVmyg">https://www.buzzfeed.com/rachelgaewski/these-8-easy-low-carb-appetizers-are-a-great-healthier?utm_term=.cgyMAYQGR2#.asDPXQVmyg</a>ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-72590347149596974262017-08-15T10:14:00.001-07:002017-08-15T10:14:53.111-07:00How to store food and leftovers<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg26waAQFQL7jHmIJq5V48sJ7jTrLORiOftlGqX-pMiD538SsrDptqJ7gl2-cJI8DVsOa_6N5nHNTW-wpkBA_5YXsLtYbUokV8FXV8A5lLvdWXMIM_tqaCKjvHXDSRuxNodcKT1O5Ae58I/s1600/oishii1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="250" data-original-width="478" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg26waAQFQL7jHmIJq5V48sJ7jTrLORiOftlGqX-pMiD538SsrDptqJ7gl2-cJI8DVsOa_6N5nHNTW-wpkBA_5YXsLtYbUokV8FXV8A5lLvdWXMIM_tqaCKjvHXDSRuxNodcKT1O5Ae58I/s400/oishii1.JPG" width="400" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">"<strong style="background-color: white; color: #333333; margin: 0px; padding: 0px;">Tips on storing food and leftovers to prevent food poisoning, including:</strong></span></div>
<div class="article clear" style="background: rgb(255, 255, 255); border-bottom-color: initial; border-bottom-style: initial; border-image: initial; border-left-color: rgb(226, 226, 226); border-left-style: solid; border-right-color: rgb(226, 226, 226); border-right-style: solid; border-top-color: initial; border-top-style: initial; border-width: 0px 1px; color: #585858; margin: 0px; padding: 1.5em;">
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">fridge storage</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><a href="http://www.nhs.uk/Livewell/homehygiene/Pages/how-to-store-food-and-leftovers-safely.aspx#use-by" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">"use-by" dates</span></a></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><a href="http://www.nhs.uk/Livewell/homehygiene/Pages/how-to-store-food-and-leftovers-safely.aspx#freezing-food" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">freezing food</span></a></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><a href="http://www.nhs.uk/Livewell/homehygiene/Pages/how-to-store-food-and-leftovers-safely.aspx#storing-eggs" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">storing eggs</span></a></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><a href="http://www.nhs.uk/Livewell/homehygiene/Pages/how-to-store-food-and-leftovers-safely.aspx#storing" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">storing meat and poultry</span></a></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><a href="http://www.nhs.uk/Livewell/homehygiene/Pages/how-to-store-food-and-leftovers-safely.aspx#freezing" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">freezing and defrosting</span></a></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><a href="http://www.nhs.uk/Livewell/homehygiene/Pages/how-to-store-food-and-leftovers-safely.aspx#leftovers" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">using leftovers</span></a></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><a href="http://www.nhs.uk/Livewell/homehygiene/Pages/how-to-store-food-and-leftovers-safely.aspx#plastic" style="color: #0064b7; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">re-using plastic bags</span></a></li>
</ul>
<h2 style="color: #578300; font-weight: normal; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">What goes in the fridge?</span></h2>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Some foods need to be kept in the fridge to help slow down germs' growth and keep food fresh and safe for longer.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">These are foods marked with a "use by" date and "keep refrigerated" on the label, such as milk, meat and ready meals.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Cool down leftovers as quickly as possible (ideally within two hours), store them in the fridge and eat them within two days.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">It is safe to let food cool completely at room temperature before storing it in the fridge.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Avoid putting open tin cans in the fridge, as the food inside may develop a metallic taste.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Follow the manufacturer's instructions or place the contents in a storage container or covered bowl before refrigerating. </span></div>
<h2 style="color: #578300; font-weight: normal; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Fridge maintenance</span></h2>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Keep your fridge temperature at 5C or below.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">If your fridge has a digital temperature display you may wish to check it against an internal fridge thermometer now and again to make sure it's accurate.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Clean and inspect your fridge regularly to ensure it remains hygienic and in good working order. </span></div>
<h2 style="color: #578300; font-weight: normal; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span id="use-by" style="margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">"Use-by" dates</span></span></h2>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">No food lasts forever, how ever well it is stored. Most pre-packed foods carry either a "use-by" or a "best before" date.</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">"Use-by" dates appear on foods that go off quite quickly. It can be dangerous to eat foods past this date.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">"Best before" dates are for foods with a longer life. They show how long the food will be at its best.</span></li>
</ul>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Food can look and smell fine even after its "use-by" date but that doesn't mean it's safe to eat. It could still contain bugs that could make you ill.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Eating food past its "best before" date is not dangerous, but the food may not be good quality.</span></div>
<h2 style="color: #578300; font-weight: normal; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span id="freezing-food" style="margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Freezing food</span></span></h2>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">You can freeze pretty much everything, including:</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">yogurt</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">cheese (except soft cheese as the freezing process affects the texture) </span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">milk</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">meat</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">fish</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">eggs, including boiled eggs</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">bananas: peel and wrap them or place in an air tight container before freezing</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">baked goods</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">rice: <a href="http://www.nhs.uk/chq/Pages/Can-reheating-rice-cause-food-poisoning.aspx" style="color: #0064b7; margin: 0px; padding: 0px;">read our safety tips</a></span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">bread</span></li>
</ul>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Anything with a high water content like strawberries and tomatoes will go squishy but are still fine to cook with.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Place food in an air-tight container or wrap it tightly in freezer bags or similar before placing in the freezer otherwise the cold air will dry it out. </span></div>
<h2 style="color: #578300; font-weight: normal; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span id="storing-eggs" style="margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Storing eggs</span></span></h2>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Eggs are best stored in the fridge as they are kept at a constant temperature.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Eggs can also be frozen. Two ways to freeze eggs:</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">crack the egg and separate yolks and whites into separate plastic containers or food bags before freezing. This is handy for baking.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">crack the egg into a plastic tub and beat it before freezing - great for omelettes and scrambled eggs.</span></li>
</ul>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">You can safely store a boiled egg in the fridge for a couple of days. Boiled eggs can also be frozen.</span></div>
<h2 style="color: #578300; font-weight: normal; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span id="storing" style="margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Storing meat and poultry</span></span></h2>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">It's important to store meat safely in the fridge to stop bacteria from spreading and avoid food poisoning.</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Store raw meat and poultry in clean, sealed containers on the bottom shelf of the fridge.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Follow any storage instructions on the label and don't eat meat after its use-by date.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Keep cooked meat separate from raw meat and ready to eat foods in general.</span></li>
</ul>
<span id="freezing" style="margin: 0px; padding: 0px;"><h2 style="color: #578300; font-weight: normal; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Freezing and defrosting meat and fish</span></h2>
</span><div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">It's safe to freeze meat and fish as long as you:</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">freeze it any time before its use-by date</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">defrost meat and fish thoroughly before cooking – lots of liquid will come out as meat thaws, so stand it in a bowl to stop bacteria in the juice spreading to other things</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">defrost meat or fish in a microwave if you intend to cook straight away, or if not, defrost in the fridge overnight so it doesn't get too warm</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">cook food until it's steaming hot throughout</span></li>
</ul>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Make sure meat is properly wrapped in the freezer or it might get freezer burn, which can make it tough and inedible.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Date and label meat in the freezer and eat it within 24 hours of defrosting. </span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">You can freeze meat for a long time and it will still be safe to eat, but the quality will deteriorate so it's best to eat it within three to six months.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Don't worry if it's frozen for longer – try marinating it before cooking to improve texture or use herbs and spices to add flavour.</span></div>
<h2 style="color: #578300; font-weight: normal; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Re-freezing meat and fish</span></h2>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Never re-freeze raw meat (including poultry) or fish that has been defrosted.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">You can cook frozen meat and fish once defrosted, and then refreeze them.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">You can re-freeze cooked meat and fish once, as long as they have been cooled before going into the freezer. If in doubt, don't re-freeze.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Frozen raw foods can be defrosted once and stored in the fridge for up to 24 hours before they need to be cooked or thrown away.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">To reduce wastage, divide the meal into portions before freezing and then just defrost what you need.</span></div>
<h2 style="color: #578300; font-weight: normal; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span id="leftovers" style="margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Using leftovers</span></span></h2>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Don't throw away leftovers: they could be tomorrow's lunch! Follow these tips to make the most of them:</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Cool leftovers as quickly as possible, ideally within two hours. </span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Divide leftovers into individual portions and refrigerate or freeze.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Use refrigerated leftovers within two days.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">When reheating food, make sure it is heated until it reaches a temperature of 70C for two minutes, so that it is steaming hot throughout.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Always defrost leftovers completely, either in the fridge or in the microwave.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">When defrosted, food should be reheated only once, because the more times you cool and reheat food, the higher the risk of food poisoning.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Cooked food that has been frozen and removed from the freezer should be reheated and eaten within 24 hours of fully defrosting.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Foods stored in the freezer, such as ice cream and frozen desserts, should not be returned to the freezer once they have thawed.</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">For safety and to reduce waste, only take out of the freezer what you intend to use within the next 24 hours.</span></li>
</ul>
<h2 style="color: #578300; font-weight: normal; margin: 0.6em 0px 0.3em; padding: 0px; text-align: justify;">
<span id="plastic" style="margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Re-using bags</span></span></h2>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">With more people re-using single-use plastic carrier bags or using a reusable bag for life, you can help prevent bacteria spreading to ready-to-eat food by:</span></div>
<ul style="list-style: outside; margin: 0px 0px 2em 3em; padding: 0px;">
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">packing raw foods separately from ready-to-eat foods, in separate bags</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">keeping one or two reusable bags just for raw foods only – don't use the same bags for ready-to-eat foods</span></li>
<li style="color: #333333; line-height: 1.4em; margin: 0px 0px 0.3em; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">checking your bags for spillages, such as raw meat juices or soil, after every use</span></li>
</ul>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">If there has been any spillage, soiling or damage, plastic bags for life or single-use plastic carrier bags should ideally be disposed of.</span></div>
<div style="color: #333333; line-height: 1.4em; padding: 0px 0px 0.8em; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Cotton and fabric-based bags for life can be put in the washing machine.</span></div>
</div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Page last reviewed: <span class="review-pad" style="margin: 0px; padding: 0px;">27/06/2016</span></span></div>
</div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #333333;">Next review due:</span><span style="background-color: white; color: #333333;"> </span><span style="background-color: white; color: #333333; margin: 0px; padding: 0px;">27/06/2019</span>"</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fonte: <a href="http://www.nhs.uk/Livewell/homehygiene/Pages/how-to-store-food-and-leftovers-safely.aspx#leftovers">http://www.nhs.uk/Livewell/homehygiene/Pages/how-to-store-food-and-leftovers-safely.aspx#leftovers</a></span></div>
<br />ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-30400545574295245092017-08-13T23:48:00.001-07:002017-08-13T23:48:43.580-07:00Real Food Tips: 12 Ways to Keep it Cheap<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBTLHHgqmollOnk9HdeMYiYyv_Sqj1oxlUr1l7w3JOHbeV1oiTiGAo54U1GAvvd2Rt_46L2b6lGczNOQyaLC2K0AGEwkZygDjW1FU4VV0Qh0sM_KRTQmkF_zMjUWgXnehy7FdrifbC2q4/s1600/z.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="332" data-original-width="500" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBTLHHgqmollOnk9HdeMYiYyv_Sqj1oxlUr1l7w3JOHbeV1oiTiGAo54U1GAvvd2Rt_46L2b6lGczNOQyaLC2K0AGEwkZygDjW1FU4VV0Qh0sM_KRTQmkF_zMjUWgXnehy7FdrifbC2q4/s320/z.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">"<span style="background-color: #fefefe; color: #1a120b;">During this time last year our family of four was gearing up for our “</span><a href="http://www.100daysofrealfood.com/2010/10/05/budget-day-1-getting-organized/" style="background-color: #fefefe; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;">100 Days of Real Food on a Budget</a><span style="background-color: #fefefe; color: #1a120b;">” pledge. But once the </span><a href="https://www.100daysofrealfood.com/2011/01/26/budget-day-100-victory/" style="background-color: #fefefe; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;">pledge ended</a><span style="background-color: #fefefe; color: #1a120b;"> (in January 2011) I stopped sticking</span></span><span style="background-color: #fefefe; color: #1a120b; font-family: Arial, Helvetica, sans-serif;"> to our strict food budget of $125/week, and I often wonder how I even managed to do it. Just the other day I was reading some of my </span><a href="https://www.100daysofrealfood.com/100-days-on-a-budget/" style="background-color: #fefefe; box-sizing: inherit; color: #f05323; cursor: pointer; font-family: Arial, Helvetica, sans-serif; line-height: inherit; text-decoration-line: none;">old budget blog posts</a><span style="background-color: #fefefe; color: #1a120b; font-family: Arial, Helvetica, sans-serif;">, and on one shopping excursion I somehow left my favorite grocery store (</span><a href="http://www.earthfare.com/" style="background-color: #fefefe; box-sizing: inherit; color: #f05323; cursor: pointer; font-family: Arial, Helvetica, sans-serif; line-height: inherit; text-decoration-line: none;">Earth Fare</a><span style="background-color: #fefefe; color: #1a120b; font-family: Arial, Helvetica, sans-serif;">) after only spending $67. If you want to know what I spent at Earth Fare earlier this week….well, just add about $100 – yikes! It is amazing how much more you spend when you don’t have a specific budget in place to help you keep it cheap. The scary thing is though, I sort of was “trying” not to spend a lot the other day. Now my effort didn’t go beyond a conscious thought in my head, but I should know by now that just thinking about being on a budget never really works. :)</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: #fefefe; color: #1a120b;"></span></span><div style="background-color: #fefefe; box-sizing: inherit; color: #1a120b; line-height: 1.6; margin-bottom: 1rem; padding: 0px; text-align: justify; text-rendering: optimizeLegibility;">
<span style="font-family: Arial, Helvetica, sans-serif;">As some of you know, my husband and I were fortunate enough to go on a very adventurous – and expensive! – <a href="http://www.100daysofrealfood.com/2011/09/19/special-report-trip-to-asia/" style="background-color: transparent; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;">trip to Asia</a> earlier this month. So, for us, there is no better time than now to get back on the food budget bandwagon. I won’t be doing another official <a href="http://www.100daysofrealfood.com/2010/10/05/budget-day-1-getting-organized/" style="background-color: transparent; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;">budget “pledge,”</a> but since I’ve already proved this could be done I don’t really have any good excuses to convince my husband to let me off the hook (darn!). So for all of us – me included – here are some budget tips that I could never be reminded of enough. And if you have any advice I left out please share in the comments below…<span id="more-1784" style="box-sizing: inherit;"></span></span></div>
<ol start="1" style="background-color: #fefefe; box-sizing: inherit; color: #1a120b; line-height: 1.6; list-style-position: outside; margin: 0px 0px 1rem 1.25rem; padding: 0px;">
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><div style="text-align: justify;">
<span style="box-sizing: inherit; font-family: Arial, Helvetica, sans-serif; font-weight: 700; line-height: inherit;">Set a specific budget</span><span style="font-family: Arial, Helvetica, sans-serif;">. This tip may sound basic, but as I just said simply thinking about “not spending a lot of money” DOES NOT work! Here’s how to structure a budget…</span></div>
<ul style="box-sizing: inherit; line-height: 1.6; list-style-position: outside; list-style-type: disc; margin: 0px 0px 0px 1.25rem; padding: 0px;">
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Pick a realistic budget amount that you will adhere to each week or month. I personally think a weekly budget is easier to follow because you can’t go too far over budget before you realize you are in trouble.</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Consider using cash in an envelope so going “over budget” isn’t even possible. (For those who’ve heard of <a href="https://www.100daysofrealfood.com/buyTotalMoneyMakeover" style="background-color: transparent; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;">Dave Ramsey</a>, yes, we’ve both read his book!) Also, no matter what, make a commitment that if you do for some reason go over budget you will deduct that amount from the following week or month.</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Define what will and will not be included in the budget. Will it just be for food or for household items too? What about alcohol, entertaining, and going out to eat?</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Keep track of all your expenses on paper whether you use cash or not. It is important to see where your money goes.</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Share and discuss the running budget total with the other adults in your household…accountability is what it’s all about!</span></li>
</ul>
</li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">Be organized and plan out your meals for the week</span>. Last minute purchases that you haven’t put a lot of thought into can add up fast.</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">Minimize waste</span> by saving all uneaten food instead of throwing anything away.</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">Know and use what you have on hand</span> especially if it’s perishable. Even consider keeping an inventory list of food on your fridge or freezer so different family members can check off items as they use them. I know my husband is more likely to eat something in the fridge if I leave a note telling him it is there (don’t ask me why)!</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">Make substitutions in recipes</span> to reduce how many things you have to buy…or even leave out a small ingredient all together.</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><div style="text-align: justify;">
<span style="box-sizing: inherit; font-family: Arial, Helvetica, sans-serif; font-weight: 700; line-height: inherit;">Maximize “cheap” foods</span><span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="font-family: Arial, Helvetica, sans-serif;">like bananas, beans, and pasta. Here are some of our favorite super cheap recipes:</span></div>
<ul style="box-sizing: inherit; line-height: 1.6; list-style-position: outside; list-style-type: disc; margin: 0px 0px 0px 1.25rem; padding: 0px;">
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><a href="http://www.100daysofrealfood.com/2011/08/29/recipe-easy-slow-cooker-refried-beans/" style="background-color: transparent; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;"><span style="font-family: Arial, Helvetica, sans-serif;">Easy Slow Cooker Refried Beans</span></a></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><a href="http://www.100daysofrealfood.com/2010/10/06/recipe-banana-ice-cream-and-another-announcement/" style="background-color: transparent; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;"><span style="font-family: Arial, Helvetica, sans-serif;">Banana Ice Cream</span></a></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><a href="http://www.100daysofrealfood.com/2010/10/28/recipe-sweet-potatoes-and-apples/" style="background-color: transparent; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;"><span style="font-family: Arial, Helvetica, sans-serif;">Sweet Potatoes and Apples</span></a></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><a href="http://www.100daysofrealfood.com/?p=1782" style="background-color: transparent; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;"><span style="font-family: Arial, Helvetica, sans-serif;">Split Pea Soup</span></a></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><a href="http://www.100daysofrealfood.com/2011/07/18/recipe-peanut-butter-banana-smoothie/" style="background-color: transparent; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;"><span style="font-family: Arial, Helvetica, sans-serif;">Peanut Butter Banana Smoothie</span></a></li>
</ul>
</li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">When making inexpensive meals like <a href="http://www.100daysofrealfood.com/2011/01/17/recipe-peanut-squash-soup/" style="background-color: transparent; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;">soups</a> and <a href="http://www.100daysofrealfood.com/2010/12/31/recipe-whole-wheat-macaroni-and-cheese/" style="background-color: transparent; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;">pasta dishes</a> <span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">double the recipe and freeze the leftovers</span> for when you have one of those days where you just don’t have time to plan out a good dinner.</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">Make sacrifices</span> like drinking water instead of milk and skipping juice and other flavored beverages all together. If you really have trouble kicking the juice habit at least water it down a little so the juice lasts longer.</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">Reduce your consumption of meat and desserts</span>. <a href="http://www.100daysofrealfood.com/2011/03/25/mini-pledge-week-3-meat/" style="background-color: transparent; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;">Meat</a> can be a big-ticket item and while dessert is certainly a “nice to have” it is by no means a regular necessity (sorry)! Also experiment with “stretching” your meat dishes by mixing in veggies and/or beans.</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">Buy produce that’s in-season</span> and if you like to frequent your local <a href="http://www.100daysofrealfood.com/2011/09/23/real-food-tips-10-pointers-for-farmers%E2%80%99-market-shopping/" style="background-color: transparent; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;">farmers’ market</a> try going just before closing time to get some great deals on items the vendors won’t want to haul back to the farm.</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">If you can’t afford the organic version of everything <span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">consult the <a href="http://www.ewg.org/foodnews/summary/" style="background-color: transparent; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;">dirty dozen list</a></span>.</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">Check your receipt</span> after you get home to make sure your <a href="http://www.100daysofrealfood.com/2011/01/23/budget-day-97-some-mistakes/" style="background-color: transparent; box-sizing: inherit; color: #f05323; cursor: pointer; line-height: inherit; text-decoration-line: none;">money was spent wisely</a> (most grocery stores accept returns and I’ve been known to take stuff back on occasion!)".</span></li>
</ol>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="http://www.100daysofrealfood.com/real-food-tips-12-ways-to-keep-it-cheap/">http://www.100daysofrealfood.com/real-food-tips-12-ways-to-keep-it-cheap/</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-29119753732820926292017-07-30T04:00:00.000-07:002017-07-30T04:00:34.667-07:00RECOMENDAÇÕES PARA UM PIQUENIQUE AINDA MAIS SAUDÁVEL<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi858vFAiuZyJsQ47RgvVM-77S3rDitY7S0wXt5lc8swMJ0F-ybN3k3_jrpLsKDTJ8iN2E8cDI-BC_yRo1v7hhhAsdsyC_cx6QTfDd5eUxy8Jvtnugw4V3N_gW3F65cX88qssPeWdAZpAs/s1600/02z.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="426" data-original-width="639" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi858vFAiuZyJsQ47RgvVM-77S3rDitY7S0wXt5lc8swMJ0F-ybN3k3_jrpLsKDTJ8iN2E8cDI-BC_yRo1v7hhhAsdsyC_cx6QTfDd5eUxy8Jvtnugw4V3N_gW3F65cX88qssPeWdAZpAs/s320/02z.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">"Com a chegada do bom tempo, aumenta o interesse em usufruir da natureza na companhia de familiares e amigos, enquanto se faz uma refeição. Um piquenique é uma excelente oportunidade de comer saudável, em grupo, sem a distração da televisão (os telemóveis também podem ser desligados). É também uma oportunidade pedagógica de nos centrarmos nos alimentos, na gastronomia e nas receitas de família, na partilha dos sabores e na convivência entre gerações, ou seja, nas práticas sugeridas pelo modo de comer mediterrânico. E que a UNESCO considera património da Humanidade.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">No entanto, dado o tempo quente e algumas especificidades deste modo de comer, convém seguir algumas recomendações para evitar problemas de saúde, e usufruir sem risco desta prática. Aqui ficam algumas recomendações e cuidados a ter na preparação de um piquenique.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">– Se está a planear um piquenique, verifique se tem recipientes adequados. Embalagens suficientes para separar alimentos nos tamanhos adequados.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">– Se o peso não é problema e consegue encontrar embalagens de vidro bem vedadas, prefira-as para transportar produtos quentes. Vidro é sempre preferível ao plástico.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">– Se optar por embalagens de plástico, prefira as embalagens de Polietileno Tereftalato, ou PET, que é um polímero termoplástico adequado para transportar alimentos. Deite fora embalagens de plástico velhas, colantes ou lascadas, e prefira produtos de plástico que indicam no rótulo não conterem BPA.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">– Prefira, sempre que possível, pratos frios. Ou então produtos feitos na noite anterior, como rissóis ou croquetes, que devem ser arrefecidos durante a noite e depois de bem acondicionados no frio durante a noite, transportados no dia seguinte. O mesmo se deve fazer para pratos comprados no dia anterior (como frango ou sobremesas doces).</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">– Prepare os alimentos, de preferência, cozinhados no próprio dia. Na preparação lave as mãos e utensílios. Não corte frutas ou hortícolas com a mesma faca que cortou carne ou peixe para evitar a contaminação cruzada;</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">– Fundamental, durante a viagem e preparação, separar frios de quentes. E arranjar malas térmicas de transporte para os alimentos frios com termoacumuladores suficientes para manter o frio.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">– Importante também verificar se o carro que vais levar a comida fica protegido do sol e calor antes de iniciar a viagem e antes de se colocar no porta bagagens os alimentos.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">– Quando chegar ao local verifique se existe um local fresco para colocar os alimentos, antes de servir. Prepare o local, coloque utensílios, etc. Só no final, retire os alimentos de maior risco do frio, e imediatamente antes de comer. Particular atenção deve ser dada aos alimentos mais perecíveis e de risco (queijo, fiambre, iogurtes, ovos, marisco, etc.).</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">– Quem distribui os alimentos na mesa deve ter o cuidado de lavar antes as mãos. Mesmo quem coloca os talheres e pratos/copos.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">– A fruta lavada é um excelente alimento a incluir. É rica em água o que ajuda na hidratação e uma ótima sobremesa e lanche, fácil de transportar;</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">– Os hortícolas, cozinhados (sopas) ou crus, bem lavados, como saladas ou em palitos (cenoura, pepino, courgette,..) são opções práticas e saudáveis. Veja aqui a nossa receita de húmus com palitos de vegetais e inspire-se.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">– A presença de água é fundamental. Pode sempre aromatizá-la de forma natural, adicionando um pedaço de fruta (limão, laranja, lima..), hortícolas (pepino,..), especiarias (canela,..) ou ervas aromáticas (hortelã, manjericão,..) bem lavadas previamente;</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">– Evite bebidas alcoólicas, excessivamente açucaradas ou com cafeína;</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">– Por fim e antes de servir pessoas que não conhece, em particular crianças, pergunte se alguém tem alergia a algum alimento. E em caso de dúvidas na composição de algum prato confecionado fora de casa, não arrisque.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">– Aproveite este momento ao ar livre para praticar exercício físico em família como caminhadas, jogos, etc. E ainda para dar a conhecer alguns pratos com frutas e hortícolas e despertar o interesse para novos sabores saudáveis e menos comuns de encontrar no dia-a-dia.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">BOM APETITE E APROVEITE !"</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="http://nutrimento.pt/noticias/recomendacoes-para-um-piquenique-ainda-mais-saudavel/">http://nutrimento.pt/noticias/recomendacoes-para-um-piquenique-ainda-mais-saudavel/</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-83320669996951582562017-07-30T03:58:00.001-07:002017-07-30T03:58:10.856-07:007 RAZÕES PARA COMER GRÃO TODOS OS DIAS<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBMrYwrF604RkmhgkjZNINOqm2unhZG4Zzso1tQPJBVmV58uqPa3DETVueTbWIvi1eCHbySfddTqAmemOLklggRD90nDlHYknFV_9rCSIfZL93Jnyh74x6WiqEbWHba9GSKoighjXBuPM/s1600/01z.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="891" data-original-width="1600" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBMrYwrF604RkmhgkjZNINOqm2unhZG4Zzso1tQPJBVmV58uqPa3DETVueTbWIvi1eCHbySfddTqAmemOLklggRD90nDlHYknFV_9rCSIfZL93Jnyh74x6WiqEbWHba9GSKoighjXBuPM/s320/01z.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> "A Roda dos Alimentos Portuguesa recomenda o consumo diário de uma a duas porções de alimentos deste grupo. As leguminosas podem ser incluídas em sopas (substituindo total ou parcialmente a batata), a acompanhar refeições principais ou até em sobremesas e aperitivos que agora estão na moda, como as pastas à base de grão, características do mediterrâneo, onde o húmus é uma referência.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">O grão ou grão-de-bico é um excecional alimento que merece uma atenção redobrada, dado o seu singular valor nutricional. Apontamos aqui algumas razões para o seu consumo regular:</span></div>
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</div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Baixo valor energético (cerca de 164 kcal por 100 g), podendo desempenhar um papel importante no controlo do apetite devido à sua composição com valores elevados de proteína, fibra e hidratos de carbono de absorção lenta;</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Elevado teor em fibra (8 g por cada 100 g de grão cozido). As diversas substâncias presentes na fibra, mais ou menos indigeríveis, são importantes na manutenção de um adequado funcionamento intestinal na redução dos níveis plasmáticos de colesterol e na modulação da glicémia (níveis de açúcar no sangue);</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Grande valor vitamínico, em particular de vitaminas do complexo B, com particular destaque para o ácido fólico uma vitamina cujas necessidades estão aumentadas na gravidez, permitindo, quando consumida em doses adequadas, reduzir o risco de defeitos no tubo neural;</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Grande valor mineral, principalmente em ferro, magnésio, potássio, zinco, cobre manganésio, entre outros;</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Presença elevada de substâncias químicas bioativas como os compostos fenólicos, oligossacáridos e inibidores enzimáticos que podem ter um papel importante na prevenção de doenças crónicas. Entre estas substâncias, podemos encontrar, no grão, carotenoides como β-carotenos, luteína, xantinas e licopenos. Pensa-se que estas substâncias, quando consumidas em quantidades adequadas e de forma regular, podem neutralizar os radicais livres e combater o processo de envelhecimento das células;</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Valor elevado de proteína vegetal. Apesar de a proteína do grão não ser completa, ao ser combinada com cereais, como o arroz, o seu aproveitamento pelo organismo aumenta;</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">O cultivo e a produção de grão são importantes para a proteção do ambiente. O grão, à semelhança de outras leguminosas, possui a capacidade de absorver e produzir naturalmente azoto, não sendo necessário a utilização de fertilizantes azotados.</span><span style="font-family: Arial, Helvetica, sans-serif;">"</span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="http://nutrimento.pt/noticias/7-razoes-para-comer-grao-todos-os-dias/">http://nutrimento.pt/noticias/7-razoes-para-comer-grao-todos-os-dias/</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-71257039225365485402017-07-30T03:34:00.001-07:002017-07-30T03:34:20.732-07:00Tarte de Requeijão com Legumes<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5PIQVjKKpHJdPF-i9Kl4vFcHlqoc4Ku1VwCRWqplVCgggA-8e4FK3iLVwqpFxCbMBJY225CGldpswk-WUx5S1MPBELC0EX6R0OJ34Dk8IW7WWBP6EIdCNXlRll4JpQ57HZiOJ0KXlhuE/s1600/01z.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="329" data-original-width="703" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5PIQVjKKpHJdPF-i9Kl4vFcHlqoc4Ku1VwCRWqplVCgggA-8e4FK3iLVwqpFxCbMBJY225CGldpswk-WUx5S1MPBELC0EX6R0OJ34Dk8IW7WWBP6EIdCNXlRll4JpQ57HZiOJ0KXlhuE/s320/01z.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Para a massa:</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">150g<span style="white-space: pre;"> </span>farinha de trigo</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">100g<span style="white-space: pre;"> </span>farinha integral</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">2<span style="white-space: pre;"> </span>colheres de sopa de sementes de linhaça</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1<span style="white-space: pre;"> </span>colher de chá de sal</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">3<span style="white-space: pre;"> </span>colheres de sopa de azeite</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1<span style="white-space: pre;"> </span>ovo L</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">0,5 dl<span style="white-space: pre;"> </span>vinagre de sidra</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Para o recheio:</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">300g<span style="white-space: pre;"> </span>alho francês em rodelas</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">2<span style="white-space: pre;"> </span>colheres de sopa de azeite</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">250g<span style="white-space: pre;"> </span>ervilhas congeladas</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">1<span style="white-space: pre;"> </span>colher de chá de sal</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">4 a 5<span style="white-space: pre;"> </span>pés de tomilho-limão</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">200g<span style="white-space: pre;"> </span>requeijão</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">20g<span style="white-space: pre;"> </span>sultanas douradas</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">30g<span style="white-space: pre;"> </span>miolo de noz</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">q.b.<span style="white-space: pre;"> </span>pimenta preta de moinho</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">100g<span style="white-space: pre;"> </span>queijo mozzarella ralado</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Misture as farinhas com as sementes de linhaça e o sal, adicione o azeite, o ovo e o vinagre de sidra e amasse todos os ingredientes. Estenda a massa com o rolo untado de farinha e coloque-a numa tarteira de 24 cm de diâmetro, forrada com papel vegetal. Pique o fundo com um garfo e deixe repousar enquanto prepara o recheio. Ligue o forno a 200ºC.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Lave e escorra o alho-francês em rodelas. Leve o azeite a lume brando, num tacho, com o alho-francês e as ervilhas. Tempere com o sal e deixe cozinhar sobre lume brando até os legumes estarem macios.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Retire do lume, junte as folhas de tomilho-limão, o requeijão desfeito em pedaços, as sultanas e as nozes grosseiramente picadas. Tempere com a pimenta e misture bem. Deite na tarteira, vire os bordos da massa sobre o recheio e coloque-a na prateleira mais baixa do forno Passados 20 minutos, polvilhe com o queijo mozzarella ralado e leve de novo ao forno mais 15 a 20 minutos.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="http://www.alimentacaosaudavel.dgs.pt/receita/tarte-de-requeijao-com-legumes-e-sumo-de-tomate/">http://www.alimentacaosaudavel.dgs.pt/receita/tarte-de-requeijao-com-legumes-e-sumo-de-tomate/</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-43494957399239678972017-07-30T03:28:00.004-07:002017-07-30T03:29:17.528-07:00Massa de tarte<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL8mHOfnZ_YjSBSh3Fp5QSWbWvIlj0uAHwwbuDmwDnqWwR3JG5UhGtap27PQ_NKAG6BtUlOeKomRfFe4Nuhqe_a9JRSp6U88GymtiezBRs0a2GE6BJtNQEyuYJumy2oVEpKXqbNDcJPs8/s1600/03z.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="235" data-original-width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL8mHOfnZ_YjSBSh3Fp5QSWbWvIlj0uAHwwbuDmwDnqWwR3JG5UhGtap27PQ_NKAG6BtUlOeKomRfFe4Nuhqe_a9JRSp6U88GymtiezBRs0a2GE6BJtNQEyuYJumy2oVEpKXqbNDcJPs8/s1600/03z.JPG" /></a></div>
100 g de farinha de trigo integral<br />
100 g de farinha de trigo<br />
20 g de farinha de centeio integral<br />
1 ovo grande<br />
água com gelo<br />
3 colheres de sopa de azeite<br />
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Colocar cubos de gelo num copo até à borda, encher com água e reservar.<br />
Colocar as farinhas numa taça e abrir um buraco no centro.<br />
Adicionar o azeite, misturando bem até este estar bem misturado nas farinhas.<br />
Bater, levemente, um ovo. Quando a gema e a clara estiverem misturadas adicionar um pouco de água gelada.<br />
Despejar a mistura de ovo e água no centro do buraco e misturar com a ponta dos dedos.<br />
Adicionar água gelada pouco e pouco até obter uma massa uniforme.<br />
Colocar a massa num recipiente fechado, por exemplo um tupperware, e refrigerar.<br />
Pode ser usada 30 minutos depois, ou até 48 horas após ter sido feita.<br />
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Imagem: <a href="https://bebrainfit.com/olive-oil-brain-food/">https://bebrainfit.com/olive-oil-brain-food/</a>ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0tag:blogger.com,1999:blog-8783278165525522145.post-20884919624527071882017-07-30T03:15:00.000-07:002017-07-30T03:15:57.055-07:00Carpaccio de Abacaxi com Romã e Hortelã<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKobonN0K9lBGgZkPk-BdSeUy7oy5DdWEVmO6H7PVB0gbMSby1_s4I7SROkIO15k5nEuUlYMUTfqHIQzAOVwQvs3PUBPntcPAJhCuPfshpBEjblE3Q5GdSKumc3s7O5wgVYbpNLyaQVYs/s1600/02z.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="328" data-original-width="701" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKobonN0K9lBGgZkPk-BdSeUy7oy5DdWEVmO6H7PVB0gbMSby1_s4I7SROkIO15k5nEuUlYMUTfqHIQzAOVwQvs3PUBPntcPAJhCuPfshpBEjblE3Q5GdSKumc3s7O5wgVYbpNLyaQVYs/s320/02z.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1/2 (300 g)<span style="white-space: pre;"> </span>abacaxi</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1/2 (100 g)<span style="white-space: pre;"> </span>romã</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">4 a 5<span style="white-space: pre;"> </span>folhas de hortelã</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Tire a casca e os “olhos” ao abacaxi e corte-o em lâminas tão finas quanto conseguir, aproveitando toda a calda que escorrer.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Disponhas as fatias de abacaxi em coroa, dentro de um prato fundo. <a href="https://youtu.be/AccHJalXp08" style="text-align: justify;"><b>Abra a romã</b></a>, retire-lhe os bagos e espalhe-os sobre as fatias de abacaxi.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Sirva fresco.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fonte e imagem: <a href="http://www.alimentacaosaudavel.dgs.pt/receita/carpaccio-de-abacaxi-com-roma-e-mel-de-hortela/">http://www.alimentacaosaudavel.dgs.pt/receita/carpaccio-de-abacaxi-com-roma-e-mel-de-hortela/</a></span></div>
ABChttp://www.blogger.com/profile/00886983646502714538noreply@blogger.com0