AUBERGINE STUFFED WITH TOFU, MUSHROOMS AND BORLOTTI BEANS

"Aubergines baked with herby tomatoes, beans and vegetables, topped with tofu to make a satisfying main meal.

SERVES 4

PREP 25 minutes

COOK 55-60 minutes

Ingredients

2 aubergines, halved lengthways (500g)

1 tsp rapeseed oil

1 onion, finely chopped (120g)

320g mushrooms, sliced

2 cloves garlic, crushed

1 x 400g can chopped tomatoes

1 heaped tsp dried oregano

1 400g tin borlotti beans, drained (240g)

1 x 80g bag fresh spinach

360g pack tofu, diced small

half ball reduced-fat Mozzarella (62g), thinly sliced

1 fresh tomato (80g) chopped small

2 spring onions (50g) chopped

8 fresh basil leaves, torn

Method

Preheat the oven to 180°C/ gas mark 4.

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.

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.

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.

Remove the aubergines from the oven and fill with the bean and vegetable mixture, then place in an ovenproof dish.

Scatter with tofu, return to the oven and bake for 20 minutes. Top with the sliced mozzarella and bake for a further 20 minutes.

Remove from the oven and scatter with chopped tomato, spring onion and basil to serve.

Chef's tips

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".

Fonte e imagem: https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Aubergine-stuffed-with-tofu-mushrooms-and-borlotti-beans-/

Calzone

Filled with mushrooms, spinach and melted mozzarella

“This cracking calzone recipe makes a clever portable lunch and is great for using up leftover veg ”
Serves 4
Cooks In1H 30M
Difficulty Not too tricky
Bread, Party food, Vegetarian, Italian

Nutrition per serving
Calories 1301 65%
Fat 31.5g 45%
Saturates 9.1g 46%
Protein 30.4g 68%
Carbs 118.0g 45%
Sugars 5.4g 6%

Of an adult's reference intake


Ingredients
1 quickest tomato sauce (Molho de tomate: http://oishii-ideias.blogspot.pt/2015/06/o-meu-molho-de-tomate.html)
300 g spinach leaves, washed and spun dry
2 x 125 g good-quality mozzarella pieces, torn into pieces
Massa de pizza rápida: http://oishii-ideias.blogspot.pt/2010/06/massa-rapida-de-pizza.html


Method
First, make your quickest tomato sauce to the pan and stir. Cook for a few minutes, then add the spinach (in batches if you need to) and stir again. Simmer away the liquid until you’re left with a thick, tasty mixture that’s not too moist (otherwise it will burst through the dough when you’re cooking the calzone).
Divide the mushroom and spinach mixture evenly between the four pizza bases and spread it out nicely. Top with pieces of mozzarella and season with salt and pepper. To make your calzone, carefully lift the far edge of the pizza dough and pull it over the top towards you – you basically need to fold it in half (imagine it looking like a big Cornish pasty!). Crimp the edges so none of the filling can spill out. Place the calzone side by side on a floured baking tray (use two if you need to), pizza stone or granite slab.
Cook for 10 to 15 minutes on the bottom of the preheated oven until the dough is puffed up and golden on top and the filling is hot."

Fonte e imagem: //www.jamieoliver.com/recipes/bread-recipes/calzone/#iGAPuPSKpSiK4HVu.99

22 Healthy Foods to Always Have in Your Fridge

"BY DARSHANA THACKER

Here’s a master list to use when you’re stocking up on healthy ingredients and essentials. Filling your kitchen with healthy foods makes cooking delicious dishes a pleasure, not a chore. Although it looks like a long list, it’s worth it to stock up on condiments and frozen goods, since they will last for a long time.

1. Staple Vegetables
For vegetables, stock up on carrots, celery, beets, and bell peppers, because they have a better shelf life than other vegetables. You can use them in stews, for making stock, with dips as a snack, and in a lot of other types of recipes.

2. Staple Fruits
For fruit, stock up on apples, grapes, berries, and pears. These last a long time in your fridge, and are good for snacking or in oatmeal and baked goods.

3. Greens Like Lettuce, Spinach, and Kale
Fresh greens are always good for making a quick salad or for steaming or sautéing. You can also throw them in stews, soups, and healthy scrambles.

4. Fresh Herbs
Fresh herbs add flavor and freshness to almost any recipe you’ll make. My favorites are cilantro, parsley, thyme, sage, dill, and rosemary. If the herbs are damp, then wrap them in a dry paper towel before storing; if dry, wrap them in a damp paper towel before storing.


5. Dates and Dried Fruit
It’s always a good idea to have dates and other dried fruits in your fridge. Keep your favorites on hand, whether they’re raisins, dried figs, dried apricots, currants, or cranberries. You will get a lot of use out of a small amount in place of sweeteners and in baking.

6. Nuts and Seeds
We use them sparingly at Forks Over Knives, but nuts are good to have in case you don’t have nut milk—you can quickly make some nut milk at home. You can also use nuts and seeds to garnish your salads or main dishes.

7. Plant-Based Milks
Stock up on any plant-based milk that you like, whether it’s almond, soy, rice, cashew, hemp, or rice milk. You can always use it in breakfast cereals, for making baked goods, and in any dish that requires a creamy texture. Just like with nuts and seeds, please use sparingly.

8. Salsa
Good quality store-bought salsa makes cooking easier, as you can use it in main dishes and as a dip or a dip ingredient.

9. Mustard
Always have some mustard you like in the fridge, whether it’s Dijon, yellow, spicy brown, or another variety. You can use it on sandwiches and in dressings and sauces.

10. Hummus

Some good hummus is always useful to have in your kitchen, since you can use it as a dip or as a sandwich spread. Try this delicious low-fat hummus recipe.

11. Nutritional Yeast
Nutritional yeast adds a cheesy flavor to food, so it’s a good vegan ingredient to have on hand. You can use it in pasta, in dips, and in other savory dishes.

12. Miso Paste
Miso is a flavoring agent that’s great for cooking, and along with nutritional yeast, adds a good cheesy flavor to dishes.

13. Tahini or Peanut/Nut Butters
Tahini, peanut butter, and other nut butters are good for making sandwiches,dressings, and baked goods.

14. Tamari or Soy Sauce
Tamari or regular soy sauce is useful for making Asian dishes, for overall flavor, and in dressings.

15. Hot Sauce
I love hot sauce because it adds spice and kick to dishes. When you buy it at the store, try to find an oil-free brand with just a few ingredients.

16. Cacao Powder
Keep some cacao powder in your kitchen to make any dessert that requires chocolate.
For the Freezer…

17. Cooked Beans
Whenever you make a batch of beans, double the recipe so that you have extra to freeze. This cuts down a lot of prep time during the week.
To thaw: remove from the freezer and thaw in the fridge overnight, or run under hot water to use them immediately.

18. Cooked Grains
Just as with beans, grains freeze and reheat beautifully. Store extra cooked rice andquinoa in your fridge and quick meals will be a breeze.
To thaw: remove from the freezer and thaw in the fridge overnight, or steam them to use them immediately. Or place the frozen grains in a bowl, and set into a larger bowl partially filled with very hot water.

19. Frozen Vegetables
Stock up on frozen vegetables like corn, vegetable medleys, edamame, and green peas, and you will always have healthy options when you’re cooking.

20. Frozen Fruit
When your grocery store is having a sale, stock up on frozen bananas, frozen berries, and other frozen fruits. You can use them when baking, snacking, or in smoothies.

21. Garlic and Ginger
Garlic and ginger are excellent to have for flavoring savory dishes, so I store minced garlic and grated ginger in small freezer bags when I have extra. There’s no need to defrost it before using.

22. Corn, Rice, and Wheat Tortillas
These freeze well, and tortillas are endlessly useful when making tacos, wraps,quesadillas, and other handheld meals.

Ready to cook?"

Fonte e imagens: http://www.forksoverknives.com/22-healthy-foods-to-stock-fridge/

Sweet leek, ricotta & tomato lasagne

Fotografia: Andrew Burton

"You can either make this lasagne in 6 individual ovenproof dishes or in 1 large 3-litre ovenproof one. Alternatively, assemble it in 6 individual foil containers, cover with the lids and freeze for up to 3 months. Defrost thoroughly and cook as per the recipe.

 

Nutritional Information - Amount per serving:

• Calories 371kcal
• Carbs 31.1g
• Sugar 7.5g
• Fat 16.6g
• Saturates 9.8g
• Protein 20.6g

Serves 6

Ingredients

• olive oil
• 4 leeks, thinly sliced
• 2 red onions, thinly sliced
• 250 g spinach, washed and chopped
• 350 g good-quality ricotta
• 1 litre base tomato sauce
• 1 packet lasagne sheets, wholewheat if you can find them
• 125 g mozzarella ball
• 75 g fresh Parmesan, grated
• sea salt
• freshly ground black pepper

Method

Preheat your oven to 180ºC/350ºF/gas 4. Heat a large saucepan and add a splash of olive oil. Add the leeks and sliced red onions, and sweat, slowly, until soft – about 10 minutes. Add the chopped spinach and briefly cook until wilted down. Set aside to cool slightly, then drain off any excess liquid in the pan.

Mix the ricotta into the leek and onion mixture and season with a tiny pinch of salt and pepper.

Spoon a quarter of the base tomato sauce into the bottom of 6 individual ovenproof dishes, or into a 3-litre ovenproof dish. Cover with sheets of lasagne. Spread half the leek and ricotta mixture over the lasagne, then add a third of the remaining tomato sauce. Repeat with more lasagne sheets, the remaining leek and ricotta mixture and then half the remaining tomato sauce. Finish with a final layer of lasagne sheets, then spread the rest of the tomato sauce over the top.

Tear the mozzarella into small pieces and dot over the top of the lasagne. Sprinkle with the Parmesan. Place on a baking sheet and bake the individual lasagnes for 25–30 minutes or the large one for 45 minutes – they need to be cooked through and golden brown on top".

Fonte e imagem: http://www.jamieoliver.com/recipes/vegetables-recipes/sweet-leek-ricotta-and-tomato-lasagne

Macarronete com Espinafre

Hans Gissinger

Serve 4| Tempo de preparação: 20min | Tempo total: 40min

Ingredients

• 1 colher (sopa) de azeite
• 2 dentes de alho picados
• 1/4 chávenas de tomate seco picadod
• 1 lata pequena de tomate pelado, picado
• 1 lata grande de tomate pelado, inteiro
• 1 colher (chá) de vinagre balsâmico
• sal e pimenta preta
• 300g de macarronete
• 150g de espinafre fresco
• 150g de mozzarella ralado
• 2 colheres (sopa) de Parmesão ralado
• salada verde, para acompanhar.

Instruções

1. Aqueça o formo a 180ºC. Aqueça o azeite numa frigideira grande, em lume médio. Adicione o alho e o tomate seco. Cozinhe, mexendo sempre, cerca de dois minutos. Junte o tomate picado.
2. Esmague, com as mãos, o tomate pelado. Coloque na frigideira, adicione o vinagre, uma pitada de sal e de pimenta. Deixe cozinhar em lume médio, até engrossar, cerca de 15 a 20 minutos. 
3. Aqueça água numa panela grande, junte uma pitada de sal e, quando ferver em cachão, adicione a massa, cozendo de acordo com as instruções da embalagem.
4. Adicione o espinafre ao molho, misturando, deixe cozer cerca de 1 minuto. Junte a massa cozida e escoada, envolvendo o molho.
5. Coloque metade da mistura numa forma/pirex, com cerca de 20cm por 20cm, polvilhando com metade do queijo mozarella, junte o resto da mistura e cubra com o queijo mozarella e o Parmesão ralado.
6. Asse cerca de 15 to 20 minutos, até gratinar. Sirva com a salada.

By Kate Merker and Sara Quessenberry,  September 2010

Fonte e imagem:
http://www.realsimple.com/food-recipes/browse-all-recipes/baked-penne-spinach-00000000039494/index.html

Mozzarella and Red Pepper Salad

" Ingredients (Serves 4)• 4 large red peppers
• 1 garlic clove, thinly sliced
• a few fresh basil leaves
• salt and freshly ground pepper
• a few tomatoes, halved
• 2 fresh buffalo mozzarella
• a few capers (optional)
• bread and mixed salad leaves or baby spinach, to serve For the salad dressing
• 2 anchovy fillets
• 1 small garlic clove, crushed
• a pinch of crushed chillies or hot cayenne pepper
• a good squeeze of lemon juice
• 150ml olive oil
• freshly ground black pepper

Directions
1) Preheat the oven to gas mark 4/ 180°C/350°F.
2) Place the peppers on a baking sheet and roast for about 45 minutes, until soft and slightly charred.
3) Put in a bowl, cover with cling film and, when cool, peel off the skins, reserving any juices.
4) Remove and discard the seeds and core, then tear the peppers into strips, place them in a large bowl and pour over any reserved juices.
5) Mix in the sliced garlic, basil and seasoning, then leave at room temperature for at least an hour or overnight, if possible, to marinate.
6) To make the dressing, mash the anchovy fillets with the garlic and chillies or cayenne, then whisk in the lemon juice, olive oil and black pepper, to taste.
7) To serve, put the peppers and tomatoes on a large platter or four dinner plates. Tear the mozzarella into rough pieces, then sprinkle the salad with capers, if using, and the dressing. Add a few leaves, if you like, and serve with crusty bread.

Words by Janet Smith. Photograph by James Murphy, Sunday 30 April 2006"

Fonte e imagem:

http://www.marieclaire.co.uk/lifestyle/recipes/163578/mozzarella-and-red-pepper-salad.html

Roasted Carrot, Spinach and Feta Salad

"Packed with the powerful antioxidant beta-carotene, carrots make a great snack. 

Try this roasted carrot, spinach and feta for a delicious, yet healthy lunch. And the best bit? It counts as two of your 5-a-day, contains over a third of your recommended daily allowance of vitamin C, and comes in at just 280 calories. Serves 4.

Ingredients:
450g/1lb carrots, peeled and cut into chunks
1 red onion, cut into wedges
1 red pepper, deseeded and cut into wedges
60ml/4tbsp olive oil
2 whole cloves garlic
45ml/3tbsp pumpkin seeds
5ml/1tsp cumin seeds
juice half a lemon
1 tsp runny honey
1 (100g) bag baby spinach leaves
100g/4oz feta cheese crumbled
30ml/2tbsp chopped fresh mint leaves
Salt and freshly ground black pepper

Method:
1. Preheat the oven to 220C/Fan 200C/Gas Mark 7. Place the carrots, onion, pepper and half the oil in a large roasting tin. Season well. Toss together until everything is coated in oil. Roast for 15 mins. Stir in the seeds and garlic and roast for a further 10 mins until the carrots are just tender but still have a bit of bite.
2. Remove the vegetables from the oven and remove the garlic cloves. On a chopping board, slip the garlic from the papery skin and using the blade of a knife work it to a smooth paste. Put the garlic paste in a small bowl with the remaining oil, lemon juice and honey and whisk together with a fork. Season to taste with salt and pepper.
3. Empty the spinach leaves into a large serving bowl, then add the roasted vegetables, feta cheese, chopped mint and pour over the dressing. Toss lightly together until mixed."

Fonte e imagem:
http://www.marieclaire.co.uk/lifestyle/recipes/453410/roasted-carrot-spinach-and-feta-salad.html

Best Foods For Your Buck

Notas:
Os ovos deverão ser "Ovos Omega-3", encontrados em muitos supermercados, incluindo o Minipreço/Dia. Ovos de galinhas criadas ao ar livre, ou ovos biológicos, também possuem um índice de Omega-3/Omega-6 equilibrado.
Todos os alimentos abaixo indicados são escolhas saudáveis, para a nossa alimentação e para o ambiente.



"Plan your menus around healthy, nutrient-packed staples that won’t give you sticker shock at the checkout.
Make the most of your grocery budget by stocking up on these versatile natural foods that are good for your health and wallet.

Peanut butter

Why it's a 10 best:This popular pantry item offers protein and heart-healthy unsaturated fats.
 Use it it: Snacks, sandwiches, sauces, and baking goods.

Eggs

Why they're a 10 best: Eggs are a good source of lean protein, and also contain vitamin B12, riboflavin and phosphorus.Use them in: Omelets, frittatas and salads

Oats

Why they're a 20 best: This grain helps lower LDL (bad) cholesterol.
Use them in:  Baked goods, breakfast and to stretch ground-meat dishes

Apples

Why they're a 10 best: This fruit is a good source of vitamin C and is full of both soluble and insoluble fiber.
Use them in: Salads and baked goods; as a snack

Spinach

Why it's a 10 best: This leafy green is loaded with vitamins (A, C, K and folic acid) and manganese.
Use it in: Salads, pasta dishes, casseroles, soups and stews

Beans

Why they're a 10 best: This tasty staple provides lean protein that’s full of fiber, calcium, folic acid and iron and other minerals.
Use them in: Salad and stews

Frozen vegetables

Why they're a 10 best: They provide fiber and an array of nutrients, depending on which veggies you buy.
Use them in: Sides and casseroles

Sweet potatoes

Why they're a 10 best: These spuds are very filling (because they contain fiber) and a source of vitamins A and B6.
Use them in: Main and side dishes

Brown rice

Why it's a 10 best: Brown rice is a whole grain and a source of vitamin B6, magnesium, copper, zinc and manganese.
Use it in: Soups, salads and side dishes "

Fonte:
http://shopping.yahoo.com/articles/yshoppingarticles/398/10-best-foods-for-your-buck/