AFGHAN SALAD

"Also known as Salata. This refreshing and colourful tomato, carrot and onion salad is light and crunchy.

SERVE 4

PREP 15 minutes

Ingredients

2-3 large tomatoes, finely chopped (260g)

50g fresh coriander, roughly chopped

20g fresh mint, roughly chopped

1 lemon, juice and finely grated zest

1 tbsp extra-virgin olive oil

good pinch pepper

1 large red onion, finely diced (180g)

half cucumber, finely diced (160g)

2 large carrots, grated (250g)

Method

Add the tomatoes to a bowl with the coriander, mint, lemon juice, olive oil and pepper and mix well.

Add the red onion, cucumber and carrot. Mix well and serve.

Chef's tips

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".

Fonte e imagem: https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Afghan-salad/

8 Easy Low-Carb Appetizers

"Zucchini Parmesan Fries
Servings: 4-6

INGREDIENTS
Zucchini Fries
2-3 zucchini squashes
2 cups plain bread crumbs
1 cup grated Parmesan cheese
1 tablespoon chili powder
½ tablespoon garlic powder
1 teaspoon kosher salt

Cilantro-Lime Sauce
1 cup plain Greek yogurt
1 tablespoon minced cilantro
1 tablespoon lime juice
¼ teaspoon garlic powder
½ teaspoon kosher salt

PREPARATION
1. Preheat oven to 400°F (200°C).
2. Cut the ends off the zucchini and slice the squash into ¼ inch thick by 2-3 inch long strips.
3. In a larer bowl, mix the bread crumbs, Parmesan, chili powder, garlic powder, and salt until well combined.
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.
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.
6. In a small bowl, mix the yogurt, cilantro, lime juice, garlic powder, and salt until well combined.
7. Enjoy!


Buffalo Cauliflower Bites
Servings: 4

INGREDIENTS
1 head cauliflower
1 tablespoon olive oil

Batter
½ cup flour
1 teaspoon garlic salt
½ cup whole milk
1 tablespoon hot sauce

PREPARATION
1. Preheat oven to 450˚F (230˚C).
2. Cut the head of cauliflower in half. Pluck bite-sized florets from each half. Trim bottoms of florets as necessary.
3. In a medium bowl, mix the batter ingredients.
4. Add cauliflower to the batter. Stir so each floret is fully coated.
5. Line a baking sheet with parchment paper. Spread cauliflower florets on the baking sheet.
6. Drizzle with olive oil.
7. Bake for 20 minutes.
8. Remove the cauliflower from the oven and toss with buffalo sauce.
9. Return cauliflower to oven and bake for an additional 10 minutes until browned to your liking.


BBQ Cauliflower Bites
Servings: 4

INGREDIENTS
1 head cauliflower
1 tablespoon olive oil
Salt, to taste
Pepper, to taste
¾ cup BBQ sauce

PREPARATION
1. Preheat oven to 450˚F (230˚C).
2. Cut the head of cauliflower in half. Pluck bite-sized florets from each half. Trim bottoms of florets as necessary.
3. Line a baking sheet with parchment paper. Spread cauliflower florets on the baking sheet.
4. Drizzle with olive oil. Season with salt and pepper.
5. Bake for 20 minutes.
6. Remove florets from oven and toss with BBQ sauce.
7. Return florets to the oven and bake for an additional 10 minutes until browned to your liking.
8. Brush more BBQ sauce on the cooked cauliflower for extra flavor.


Garlic Parmesan Cauliflower Bites
Servings: 4

INGREDIENTS
1 head cauliflower
2 eggs
2 tablespoons parsley, chopped
Garlic-Parmesan Crust
1 cup panko bread crumbs
¼ cup grated Parmesan
2 teaspoons garlic salt
2 teaspoons Italian seasoning


PREPARATION
1. Preheat oven to 450˚F (230˚C).
2. Cut the head of cauliflower in half. Pluck bite-sized florets from each half. Trim bottoms of florets as necessary.
3. In a medium bowl, mix the Parmesan crust ingredients.
4. In a separate bowl, whisk eggs. Dredge the cauliflower in the eggs, then garlic-Parmesan mixture.
5. Lay the cauliflower on a baking sheet. Drizzle with olive oil, then season with salt and pepper.
6. Bake for 20-30 minutes, until crispy and browned to your liking.
7. Garnish with chopped parsley.


Guacamole Deviled Eggs
Servings: 12

INGREDIENTS
12 eggs
Guacamole
2 avocados
2 tablespoons lime juice
Salt, to taste
Pepper, to taste
1 tomato, diced
½ cup red onion, diced
2 tablespoons cilantro
1 tablespoon garlic, minced
1 tablespoon jalapeño, minced
Garnish
Tortilla chips
Cilantro

PREPARATION
1. Place the eggs in a large pot and cover with one inch of cold water. Cover with a lid.

2. Bring to a rolling boil, and remove from heat. Let the eggs sit, covered for 8-10 minutes.

3. Remove from water and immediately place in bath of ice water for a few minutes.

4. Remove shells and cut the egg in half, vertically. 

5. Remove the yolk and place in a bowl. Set the cooked whites aside on a serving tray.

6. In the bowl with the yolks, add all the ingredients for guacamole. Mash until well incorporated.

7. Spoon guacamole mixture into the bowls of the cooked egg whites.

8. Garnish with a broken piece of a tortilla chip and cilantro.

9. Serve & enjoy!


Garlic Roasted Brussel Sprouts
INGREDIENTS
1 pound brussels sprouts, halved
4 tablespoons olive oil
½ teaspoon salt
1 teaspoon pepper
1 teaspoon garlic powder
¼ cup bread crumbs
¼ cup Parmesan, grated

PREPARATION
1. Preheat oven to 400˚F (200˚C).
2. Place brussels sprouts in a large bowl. Drizzle olive oil and toss to coat. Sprinkle the rest of the ingredients and toss again.
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.
4. Enjoy!


Cauliflower "Potato" Salad
Servings: 6-8

INGREDIENTS
1 head cauliflower
Salt, to taste
Pepper. to taste
2 tablespoons olive oil

Dressing
1⁄2 cup Greek yogurt
1 tablespoon dijon mustard 1 tablespoon honey
2 tablespoons dill, chopped 1 tablespoon olive oil
1 garlic clove, crushed Juice of 1⁄2 lemon
½ red onion, diced
3 stalks celery, diced
3 hard-­boiled eggs, chopped

PREPARATION
1. Preheat oven to 400˚F (200˚C).
2. Slice cauliflower into small florets.
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.
5. In a large bowl, combine all dressing ingredients. Set aside.
6. Once cauliflower is cooked, set aside and let cool slightly before adding to the yogurt dressing.
7. Garnish with more freshly chopped dill before serving.
8. Enjoy!



Zucchini Carrot Fritters
INGREDIENTS
Fritters
1 cup chickpeas, peeled
1 zucchini, grated
1 carrot, grated
2 eggs
½ cup whole wheat panko
2 teaspoons basil, chopped
½ teaspoon garlic powder
½ teaspoon salt
½ teaspoon pepper
Olive oil
Ganish
Plain Greek yogurt
Green onion, diced

PREPARATION
1. Mash chickpeas with a fork in a large bowl. Set aside.
2. Grate zucchini and carrots. Place in a clean dish towel or cloth and squeeze out as much moisture as possible.
3. Add veggies, panko, egg, basil, garlic powder, salt, and pepper to the bowl with the mashed chickpeas, and stir until homogenous.
4. Heat olive oil in a large skillet on medium heat.
5. Scoop 2 tablespoons of mixture into your hand press to compress it into a patty.
6. Cook for about 1-2 minutes, until the underside is golden brown then flip and repeat.
7. Serve with a dollop of plain Greek yogurt and diced green onion.
8. Enjoy!"

Vídeo: https://www.facebook.com/officialgoodful/videos/1726341437436315/

Fonte e imagens: https://www.buzzfeed.com/rachelgaewski/these-8-easy-low-carb-appetizers-are-a-great-healthier?utm_term=.cgyMAYQGR2#.asDPXQVmyg

Creme de Tomate

1 (150 g) cebola

1 (300 g) bolbo de funcho

1 (150 g) cenoura

2 colheres de sopa de azeite

1 kg tomate

1 (8 g) colher de sopa de sal

1 ovo S

1 l água

1 colher de sopa de cebolinho picado

Descasque a cebola e pique-a finamente, elimine os talos rijos do bolbo de funcho, reserve as folhinhas verdes e pique a parte restante. Pele a cenoura e corte-a em cubinhos pequenos.

Deite o azeite e os legumes numa panela, tape e leve a cozinhar sobre lume muito brando.

Entretanto, pele o tomate, corte-o ao meio e limpe-o de sementes. Pique o tomate em pedaços e junte-o aos restantes legumes. Salpique com cerca de 1 colher de sobremesa de sal, volte a tapar e deixe cozinhar durante cerca de 10 minutos, mexendo de vez em quando.

Ao mesmo tempo coza o ovo em água temperada com sal durante 10 minutos.

Adicione a água a ferver. Quando os legumes estiverem macios triture-os com a varinha mágica e retifique os temperos se necessário.

Descasque o ovo e pique-o finamente.

Deite a sopa nos pratos de serviço, salpique com o ovo picado e as folhinhas de funcho e o cebolinho.

Dica: Para ser mais fácil pelar o tomate, faça um corte em forma de cruz na ponta e escalde em água a ferver 1 a 2 minutos.

Fonte e imagem: http://www.alimentacaosaudavel.dgs.pt/receita/creme-de-tomate/

The Easy Vegetarian Recipes You Want And Need

MINIMALIST BAKER, NATURALLY ELLA

Julie R. ThomsonFood Editor, The Huffington Post

"For one reason or another, making a filling and satisfying meat-free meal has the reputation of being a labor intensive process. Maybe the rumor stems from the fact that most vegetarian recipes call for fresh produce, which requires a little more prep. We're not sure. Either way, we're here to tell you it's simply not true. 

Easy vegetarian recipes are not only possible, they're plentiful. And it's not all pasta, either. Homemade veggie burgers, curries and fried rice are all within your reach. Don't believe us? Let these 21 recipes show you the light.

Get the Easy Grillable Veggie Burgers recipe from Minimalist Baker

Get the Twice Baked Butternut Squash recipe from Recipe Runner

Get the Chickpea Sunflower Sandwich recipe from Minimalist Baker

Get the Cheesy BBQ Loaded Potatoes recipe from Naturally Ella

Get the Avocado Boats recipe from Minimalist Baker

Get the One Pot Creamy Pasta Broccoli recipe from A Beautiful Mess

Get the Blueberry Basil Grilled Cheese recipe from Lorimer Street Kitchen

Get the Teriyaki Chickpea Loaded Sweet Potato recipe from Naturally Ella

Get the Halloumi and Hummus Brioche recipe from Borrowed Light

Get the Brussels Sprouts and Eggs recipe from Naturally Ella

Get the Whole Roasted Cauliflower and Whipped Goat Cheese recipe from Food52

Get the Crockpot Red Lentil Curry recipe from Pinch Of Yum

Get the Broccoli Chickpea Bowl with Homemade Teriyaki Sauce recipe from Naturally Ella

Get the Spicy Carrot And Hummus Sandwich recipe from The Simple Veganista

Get the Easy Fried Rice recipe from Minimalist Baker

Get the Roasted Romanesco with Meyer Lemon Salsa recipe from Naturally Ella

Get the Spinach and Artichoke Fondue recipe from A Beautiful Mess

Get the Slow Cooker Enchilada Orzo recipe from Damn Delicious

Get the Parsnip And Split Pea Soup recipe from The Simple Veganista"

Fonte e imagem: http://www.huffingtonpost.com/entry/easy-vegetarian-recipes-that-simplify-dinner_55e6ef52e4b0c818f619c1cc?ncid=edlinkushpmg00000141

THAI NOODLE SOUP

"Serves 4

Ready In: 45 minutes

INGREDIENTS:

1 medium yellow onion, peeled and thinly sliced

1 medium carrot, peeled and julienned

6 ounces shiitake mushrooms, stems removed 

6 cloves garlic, peeled and minced

1 tablespoon minced ginger

2 cups sliced bok choy

4 cups Vegetable Stock or low-sodium vegetable stock

2 tablespoons low-sodium soy sauce

Zest and juice of 1 lime 1 serrano chile, stemmed and sliced into thin rounds (for less heat, remove the seeds)

6 ounces brown rice noodles, cooked according to package directions, drained, and kept warm 

1 cup mung bean sprouts

½ cup chopped cilantro

Once the ingredients are prepped for this soup, the dish comes together quickly.

Sautéing the vegetables first shortens the stewing time, so there’s no need to spend long hours over a soup pot. This is a great onepot meal that makes serving dinner a snap.

 Instructions:

1. Place the onion, carrot, and mushrooms in a medium pot and sauté for 7 to 8 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan.

2. Add the garlic, ginger, bok choy, vegetable stock, soy sauce, lime zest and juice, and serrano chile. Bring to a boil over high heat.

3. Reduce the heat to medium, and simmer for 10 minutes.

4. To serve, divide the noodles between four individual bowls. Pour the broth over the ingredients and garnish with the mung bean sprouts and cilantro."

Fonte e imagem: http://www.forksoverknives.com/recipes/thai-noodle-soup/

'Full of veg' tomato sauce

"This is a great sauce to have up your sleeve. When it's made properly it will have a lovely, sweet flavour just like tomatoes. After your children get used to eating it, you can whiz the vegetables up a bit less each time until, eventually, you won't have to whiz it at all. This recipe makes quite a big batch. I tend to make loads at one time, let it cool completely, then bag it up and freeze it.

Nutritional Information - Amount per serving:

• Calories 193kcal
• Carbs 25.6g
• Sugar 19.7g
• Fat 5.3g
• Saturates 0.8g
• Protein 6.5g

Serves 6

Ingredients

• olive oil
• 2 small onions, peeled and chopped
• 1 small leek, chopped and washed
• 2 sticks celery, trimmed and chopped
• 2 red peppers, chopped
• 2 courgettes, grated
• 2 carrots, grated
• 1 large pinch dried oregano
• 2 bay leaves
• 4 x 400 g tinned plum tomatoes
• 1 small butternut squash, peeled and seeds removed, grated
• sea salt
• freshly ground black pepper

Method

Heat a large saucepan (big enough to hold all the ingredients) over a medium heat. Pour in a good lug of oil then add the onions, leek, celery, peppers, courgettes, carrots and herbs. Cook the whole lot slowly for about 20 minutes with the lid on, until all the vegetables are nice and soft but without any colour at all.

Add the tomatoes, squash, 500ml (17½fl oz) of water and a pinch of salt and pepper to the vegetables. Bring to the boil and simmer gently for about 30 minutes until the squash is soft.

Fish out the bay leaves and allow the sauce to cool slightly before blitzing with a hand-held blender until nice and smooth. Have a taste and season with a little more salt and pepper if needed".

Fonte e imagem: http://www.jamieoliver.com/recipes/vegetables-recipes/-full-of-veg-tomato-sauce

Creme de Courgetes

Ingredientes (10 pessoas)

Quantidade	Medida	Nome
600.00	g	Courgette
300.00	g	Batata doce
300.00	g	Cenoura
200.00	g	Cebola
300.00	g	Alho Francês
15.00	ml	Azeite
5.00	g	Sal Grosso
50.00	g	Coentros

Preparação

•Lavar e descascar todos os legumes;
•Colocar na água e deixar cozer bem;
•Temperar com sal;
•Triturar todos os ingredientes;
•Guardar um terço das courgetes;
•Cortar em cubos pequenos;
•Juntar no creme;
•Deixar cozer a courgete, desligar o lume;
•Temperar com azeite;
•Lavar e desinfectar os coentros, picar grosseiramente e colocar antes de servir.

Calculo do Preço

Custo por pessoa: EUR 0.22

Fonte e imagem: http://www.unileverfoodsolutions.pt/receitas/recipe_programm/show/2143-5758-0-R0039303.Creme_de_Courgetes.html

Savory Greek Beans (Fasolia Gigantes)

"Minutes to Prepare: 10

Minutes to Cook: 120

Number of Servings: 12

Ingredients

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

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

Tips

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

Directions

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

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

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

Sopa à Lavrador

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

Sopa de Alho-Francês

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

Estufado de Legumes com Couscous

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

Sopa de Grão com Espinafres

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

Sopa de legumes com amêndoas

Fonte e imagem: http://www.cienciahoje.pt/index.php?oid=54880&op=all

Sopa Juliana | Carapau grelhado com batata cozida | Laranja

Sopa Juliana  100g de batata  100g de couve portuguesa  100g de cebola  120g de abóbora  120g de alho francês  20ml de azeite

4 pessoas Descasque, lave e corte em pedaços a batata, a cenoura, a cebola e a abóbora. Lave e corte em pedaços a couve portuguesa e o alho francês. Coloque todos estes ingredientes numa panela com água previamente aquecida e temperada com pouco sal e deixe cozer em lume brando. Passe a sopa com a varinha mágica. Depois de pronta, coloque o azeite e misture muito bem.

Carapau* grelhado com batata cozida  480g de carapau  720g de batata  100g de grelos  40g de alho  40ml de azeite

4 pessoas Descasque, lave e corte a batata em rodelas. Lave e corte os grelos. Numa panela coza a batata e os grelos em água. Quando estiverem cozidos, coe e está pronto a servir. Grelhe o carapau temperado com pouco sal e alho. Sirva num prato as batatas, os grelos e o carapau grelhado e tempere com um fio de azeite. Para sobremesa descasque a laranja e parta-a em gomos (cerca de 170g de laranja por pessoa).

* vitamina B12 Principais funções no organismo: - Indispensável para muitas reacções enzimáticas; - Fundamental para a produção de material genético das células e para o metabolismo do ácido fólico; - Fundamental para o funcionamento do sistema neurocentral e do humor. Carência: - Anemia perniciosa; - Depressão.

Fonte e imagem:
http://www.comerbememaisbarato.com/receita7.php

Creme de Cenoura | Sardinha assada com batatas cozidas e brócolos | Pera

Creme de Cenoura  100g de batata  100g de cenoura  100g de cebola  80g de courgete  20ml de azeite

4 pessoas Descasque, lave e corte em pedaços a batata, a cenoura, a cebola e a courgete.  Coloque todos estes ingredientes numa panela com água previamente aquecida e temperada com pouco sal e deixe cozer em lume brando. Passe a sopa com a varinha mágica. Depois de pronta, coloque o azeite e misture muito bem.

Sardinha assada* com batatas cozidas e brócolos 600g de sardinha 760g de batata 240g de brócolos 40ml de azeite

Descasque, lave e corte a batata em rodelas. Lave e corte os brócolos em ramos pequeninos. Numa panela com água previamente aquecida e temperada com pouco sal coza a batata e os brócolos. Quando estiverem cozidos, coe e está pronto a servir. Asse a sardinha no forno ou num grelhador. Sirva num prato as batatas, os brócolos e a sardinha assada e tempere com um fio de azeite. Para sobremesa corte a pera em triângulos (cerca de 160g de pera por pessoa). Nota: Tenha atenção à cozedura dos brócolos, se estiverem tempo de mais a cozer podem ficar amarelos e em puré. Opte por colocá-los quando a batata estiver um pouco cozida.

* vitamina D Principais funções no organismo: - Manutenção do equilíbrio do cálcio e fósforo no organismo, regulando a formação e reconstituição de ossos e dentes. Carência: - Raquitismo nas crianças (mineralização prejudicada dos ossos em crescimento); - Osteomalacia nos adultos (redução na densidade óssea e a presença de fracturas). * iodo Principais funções no organismo: - Fundamental para o correcto funcionamento da tiróide; - Intervém nos processos de crescimento e reprodução, na função nervosa e muscular; - Intervém na síntese protéica, no crescimento da pele e cabelo; - Intervém na regulação da temperatura corporal; - Formação de células do sangue e na utilização de oxigénio nas células. Carência: - Bócio (aumento do tamanho da tiróide); - Dificuldades mentais; - Alteração do crescimento fetal e do desenvolvimento cerebral. Fonte e imagem: http://www.comerbememaisbarato.com/receita2.php

Notas:

Os brócolos, para preservar todas as suas qualidades, deverão ser cozidos ao vapor. Para tal, pode-se utilizar um acessório para colocar num tacho. Algumas panelas de pressão são vendidas com este acessório, mas pode ser adquirido à posteriori, existindo várias versões em metal, vidro ou bambu.

As batatas conservam melhor o seu valor nutricional quando cozidas com casca, apenas cortadas ao meio.

Asian Rice and Vegetable Bowl With Eggs and Chili Sauce

Hans Gissinger

Serves 4| Hands-On Time: 15m | Total Time: 1hr 10m

Ingredients

• 2/3 cup short-grain brown rice
• 1/3 cup Thai sweet chili sauce (such as A Taste of Thai; found in the international aisle)
• 3 to 4 teaspoons Sriracha or Asian chili-garlic sauce
• 3/4 teaspoon toasted sesame oil
• 1 tablespoon rice vinegar
• 1 bunch broccoli, cut into florets
• 2 red or yellow bell peppers, thinly sliced
• 2 carrots, peeled and cut into thin sticks
• 2 tablespoons plus 1 teaspoon canola oil
• 4 large eggs

Directions

1. Cook the rice according to the package directions. In a small bowl, combine the sweet chili sauce, Sriracha, sesame oil, and vinegar; set aside.
2. Meanwhile, heat oven to 450° F. After the rice has been cooking for 25 minutes, place the broccoli, bell peppers, and carrots on a large rimmed baking sheet; toss with 2 tablespoons of the canola oil. Roast, tossing once, until tender, 20 to 25 minutes.
3. Heat the remaining teaspoon of canola oil in a large nonstick skillet over medium heat. Crack the eggs into the skillet and cook, covered, 2 to 3 minutes for slightly runny yolks. Serve the vegetables and eggs over the rice and drizzle with the sauce.

By Charlyne Mattox,  February 2011

Fonte e imagem:
http://www.realsimple.com/food-recipes/browse-all-recipes/asian-rice-and-vegetable-bowl-with-eggs-and-chili-sauce-00000000051136/index.html