Sardines grillées au four

  • "Personnes : 6
  • Niveau : Facile
  • Préparation: 30 mn
  • Cuisson: 8 mn
  • Prix : Bon marché

Ingrédients:

Préparation :

Pelez les gousses d’ail, hachez-les finement et mettez-les dans un bol avec l’huile d’olive, le jus du citron, les feuilles de sauge écrasées et le thym. Ajoutez un peu de sel et de poivre, et réservez.
Allumez le four sur th. 7/210°, sortez la plaque et tapissez-la de papier d’aluminium. Passez les sardines sous un filet d’eau froide en grattant un peu la peau de la queue vers la tête pour enlever les écailles. Retirez la tête en entraînant les intestins, puis glissez les doigts le long de l’arête pour détacher la chair des deux côtés.
Coupez l’arête à la base de la queue et laissez le petit bout de queue.
Mettez les sardines à plat sur l’aluminium huilé, pratiquez 2 ou 3 petites incisions en travers des flans des sardines de chaque côté.
Arrosez-les de l’huile aromatisée réservée, baissez le th. à 6/180° et faites-les cuire dans le four pendant 8mn (pour des sardines de taille moyenne). Ce n’est pas la peine de les retourner, car elles cuisent aussi par-dessous".

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Charlotte aux framboises

  • "Personnes : 6
  • Niveau : Facile
  • Préparation: 15 mn
  • Cuisson: 0 mn
  • Prix : Bon marché

Ingrédients:

Préparation :

Placez 50 cl de crème fraîche liquide entière au réfrigérateur.
Versez 400 g de framboises surgelées dans un saladier. Prélevez-en une vingtaine et déposez-les sur du papier absorbant. Laissez-les dégeler ainsi.
Saupoudrez le reste de framboises de 70 g de sucre et laissez-les dégeler 30 mn ou au micro-ondes, selon le temps indiqué sur le paquet.
Faites tremper 2 feuilles (4 g) de gélatine dans un bol d’eau froide.
Fouettez la crème fraîche en chantilly.
Mixez les framboises (vous pouvez filtrer ce coulis dans une passoire si vous n’aimez pas les graines) et gardez-en un peu de côté pour imbiber les biscuits.
Faites tiédir 1/3 du coulis.
Essorez la gélatine entre vos doigts et ajoutezla au coulis tiède. Mélangez jusqu’à ce qu’elle soit dissoute.
Ajoutez le reste du coulis et mélangez. Incorporez alors délicatement la crème chantilly et mélangez doucement jusqu’à obtenir une crème homogène.
Tapissez un moule à charlotte de papier film.
Faites tremper rapidement un côté des biscuits à la cuiller (environ 20) dans le coulis
de framboises que vous avez réservé, puis tapissez-en le moule.
Versez la crème à la framboise, lissez-la et recouvrez-la du reste des biscuits. Recouvrez le moule d’un papier film et mettez au frais 1 nuit entière.
Démoulez au moment de servir et décorez des framboises réservées.
Vous pouvez aussi les ajouter, encore gelées, dans la crème à la framboise avant de la verser dans le moule".

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Fougasse tomates-olives

Fotografia: Nathalie Carnet
  • "Personnes : 6
  • Niveau : Trés facile
  • Préparation: 30 mn
  • Cuisson: 20 mn
  • Prix : Bon marché

Ingrédients:

  • 12 olives noires dénoyautées
  • 1 branche de romarin frais
  • 1 cuil. à soupe d’huile d’olive

Préparation :

Ebouillantez les tomates puis rafraîchissez-les sous l’eau courante. Pelez-les, coupez-les en deux et retirez les graines. Hachez grossièrement la pulpe et réservez-la dans une passoire.
Hachez les tomates confites. Epluchez les gousses d’ail et coupez-les en fines lamelles ainsi que les olives. Effeuillez le romarin.
Travaillez la pâte à la main, en incorporant l’huile d’olive, la pulpe de tomate, les tomates confites, les éclats d’olive et d’ail, et le romarin.
Etalez la pâte sur le plan de travail en formant une galette ovale de 1 cm d’épaisseur. Déposez-la sur la plaque du four tapissée de papier sulfurisé et faites-y six entailles obliques à l’aide d’un couteau.
Allumez le four à 210 °C (th. 7).
Laissez lever la pâte 30 mn puis glissez-la au four et faites-la cuire 20 mn environ. Servez la fougasse tiède ou à température ambiante.

Réalisation Elisabeth Scotto. Stylisme Sergio Da Silva".

Fonte e imagem: http://www.elle.fr/Elle-a-Table/Recettes-de-cuisine/Fougasse-tomates-olives-2559758
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Soupe courgettes-menthe

Fotografia: Catherine Roig
  • "Personnes : 4
  • Niveau : Trés facile
  • Préparation: 5 mn
  • Cuisson: 10 mn
  • Prix : Bon marché

Ingrédients:

Préparation :

Faites revenir un oignon émincé à l’huile d’olive (ou du poireau), ajoutez 4 gousses d’ail, deux ou trois courgettes pelées, 50 cl d’eau, 1 ou 2 tablettes de bouillon de volaille bio, laissez cuire 10 mn, mixez, ajoutez une courgette crue en tranches, remixez longuement. Réchauffez, parsemez de feuilles de menthe fraîche ciselées, et de graines diverses (tournesol, courge…)".

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Old-fashioned sweet shortcrust pastry

Fotografia: David Loftus
"This pastry is perfect for making apple and other sweet pies. Even if you've never made pastry before, as long as you stick to the correct measurements for the ingredients and you follow the method exactly, you'll be laughing. The one place where you can experiment is with flavouring. If you don't fancy using lemon zest, try another dry ingredient like orange zest instead. Or a pinch of cinnamon, nutmeg or cocoa powder. Vanilla seeds are great too. Just remember to be subtle and don't go overboard with any of these flavours! Try to be confident and bring the pastry together as quickly as you can – don't knead it too much or the heat from your hands will melt the butter. A good tip is to hold your hands under cold running water beforehand to make them as cold as possible. That way you'll end up with a delicate, flaky pastry every time.


Nutritional Information - Amount per serving:
  • Calories 515kcal
  • Carbs 56.9g
  • Sugar 13.6g
  • Fat 27.9g
  • Saturates 16.8g
  • Protein 8.3g

Ingredients

  • 500 g organic plain flour, plus extra for dusting
  • 100 g icing sugar, sifted
  • 250 g good-quality butter, cut into small cubes
  • zest of 1 lemon
  • 2 large free-range eggs, beaten
  • 1 splash milk

Method

Sieve the flour from a height on to a clean work surface and sieve the icing sugar over the top. Using your hands, work the cubes of butter into the flour and sugar by rubbing your thumbs against your fingers until you end up with a fine, crumbly mixture. This is the point where you can spike the mixture with interesting flavours, so mix in your lemon zest.

Add the eggs and milk to the mixture and gently work it together till you have a ball of dough. Flour it lightly. Don't work the pastry too much at this stage or it will become elastic and chewy, not crumbly and short. Flour your work surface and place the dough on top. Pat it into a flat round, flour it lightly, wrap it in clingfilm and put it into the fridge to rest for at least half an hour".

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Blackberry & apple pie

Fotografia: David Loftus
"This is the best apple pie in the world. You can't go wrong with Bramley cooking apples, delicious blackberries and stem ginger. The cooking time can depend on how freshly picked the apples are, so the best thing is to cook them until they're softened first. And I don't know if you've noticed this, but blackberries in shops never seem to taste of anything these days unless they've just been picked from a local grower – so do try to get fresh ones if you can, or pick your own straight from the bush!
Nutritional Information - Amount per serving:
  • Calories 668kcal
  • Carbs 79.0g
  • Sugar 35.5g
  • Fat 33.9g
  • Saturates 20.2g
  • Protein 9.6g

Ingredients

  • 1 old-fashioned sweet shortcrust pastry recipe
  • 50 g butter, plus extra for greasing
  • 100 g golden caster sugar, plus extra for sprinkling
  • 2 large Bramley apples, cored, peeled and each cut into 16 wedges
  • 4 Cox apples, cored, peeled and each cut into 8 wedges
  • 1 heaped tablespoon chopped stem ginger in syrup
  • 150 g blackberries
  • 1 large free-range egg, beaten
  • ½ teaspoon ground cinnamon

Method

First, make your pastry dough, wrap it in cling film and rest it in the fridge for at least half an hour. Then preheat the oven to 180°C/350°F/gas 4. Put the butter and sugar into a saucepan and, when the butter has melted, add the apples, stem ginger and a tablespoon of the ginger syrup. Slowly cook for 15 minutes with a lid on, then add the blackberries, stir and cook for 5 more minutes with the lid off.

Meanwhile, remove your pastry from the fridge. Dust your work surface with flour, cut the pastry in half and, using a floured rolling pin, roll one of the pieces out until it's just under 1cm thick. (Rolling the dough between two layers of greaseproof paper will also stop it sticking to your rolling pin.) Butter a shallow 26cm pie dish and line with the pastry, trimming off any excess round the edges using a sharp knife.

Tip the cooled apples and blackberries into a sieve, reserving all the juices, then put the fruit into the lined pie dish so you have a mound in the middle. Spoon over half the reserved juices. Brush the edge of the pastry with beaten egg. Roll out the second piece of pastry, just as you did the first, and lay it over the top of the pie. Trim the edges as before and crimp them together with your fingers. Brush the top of the pie with the rest of the beaten egg, sprinkle generously with sugar and the cinnamon, and make a couple of slashes in the top of the pastry.

Place the pie on a baking tray and then put it directly on the bottom of the preheated oven for 55 to 60 minutes, until golden brown and crisp. To serve, slice the pie into portions and serve with a generous dollop of custard".

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How to Meet Your Protein Needs without Meat

A Guide to Vegetarian Protein Sources. By Sarah Haan, Registered Dietitian and Nicole Nichols, Health Educator

"Eating a vegetarian diet can be very healthful and rewarding. However, most vegetarians—including soon-to-be vegetarians and their meat-eating loved ones—are concerned about getting adequate protein. Most people are accustomed to getting protein from meat, but what else contains protein? Aren't plant-based proteins "incomplete" or lower quality?

Fortunately, with a bit of extra attention, you won't have any trouble meeting your protein needs just because you give up meat. There are so many protein-packed vegetarian options! Did you know that most foods, including vegetables, have some of the essential muscle-building nutrient? Without looking closely, it is easy to miss some great sources. (Who knew a cup of broccoli had 3 grams!)

Nuts, seeds, soy products, cereal, eggs and dairy are all good meatless protein choices. These groups of food each contain different amino acids (the building blocks of proteins) and different levels of protein quality. There is no need to consume certain foods in special combinations as nutritionists once thought! When your diet includes a variety of each of these types of foods, you can rest assured that you're consuming all the amino acids you need for muscle growth and cell repair.
Nuts
Nuts provide a good dose of protein along with some heart-healthy fatty acids and antioxidants (vitamins A and E). They are also packed full of fiber. Take your pick! Many nuts have a significant source of protein ready to work for your body. Peanuts, almonds, pistachios, cashews, and pine nuts are among the highest in protein, while chestnuts and hazelnuts, although they do still have some protein, are the lowest. Think out of the box when you’re adding nuts to your diet. They can be grated, toasted, ground or eaten raw and are great when combined with salads, wraps, soups and stews and baked goods. But pay special attention to portion size! Nuts are a great source of many nutrients, but do come with a hefty dose of calories, thanks to the healthy fats they contain. A single serving is just 1 oz! Many nuts are best when stored in a refrigerator, which helps keep their fats from going rancid (for up to 6 months).
 
Nuts, 1/4 cup Protein Calories Fat
Peanuts, raw 9 g 207 18 g
Almonds, dry roasted 8 g 206 18 g
Pistachios 6 g 171 14 g
Hazelnuts 5 g 212 21 g
Pine nuts 5 g 229 23 g
Cashews, raw 5 g 197 16 g
Walnuts 4 g 164 16 g


Seeds
Seeds are another great way to grab a few grams of protein and many other nutrients. Healthful unsaturated fats, as well as phytochemicals, make seeds a powerhouse for heart disease and cancer prevention. Just a quarter cup of pumpkin seeds (also called pepitas) has 8.5 grams of protein. Add this amount to a salad or eat them plain for a quick snack. Sunflower seeds are easy to add to pasta or salads, or sandwich wraps, while sesame seeds are easily ground and sprinkled onto steamed veggies for a protein dusting.
 
Seeds (1/4 cup) Protein Calories Fat
Hemp seeds 15 g 232 18 g
Pumpkin seeds, roasted 9 g 187 16 g
Flaxseed 8 g 191 13 g
Sunflower seeds, roasted 8 g 205 18 g
Sesame seeds, roasted 6 g 206 18 g


Legumes
Dried peas, beans and lentils belong to a group of food known as "pulses" or "legumes." Aside from soybeans, these plants have a very similar nutrient content, which includes a good dose of protein. On average, they have about 15 grams of protein per cup, and tagging along with the essentials protein are fiber and iron. Adding beans, lentils and dried peas to your meals is a great way to replace meat (a beef burrito can easily become a black bean burrito, for example) while still getting your much needed protein. Add pulses to soups, salads, omelets, burritos, casseroles, pasta dishes, and more! Make bean dips (such as hummus, which is made from garbanzo beans, or black bean dip) to spread on sandwiches and use as protein-packed dips for veggies or snack foods.
 
Legumes, 1 cup cooked Protein Calories Fiber
Soybeans 29 g 298 10 g
Lentils 18 g 230 16 g
Split peas 16 g 231 16 g
Navy beans 16 g 258 12 g
Garbanzo beans (chickpeas) 15 g 269 12 g
Black beans 15 g 227 15 g
Kidney beans 15 g 225 11 g
Lima beans 15 g 216 13 g
Pinto beans 14 g 234 15 g

Soy
Soybeans are a complete protein that is comparable in quality with animal proteins. Eating soybeans (and foods made from soybeans) has been growing trend in America for only five decades, but this protein-rich bean has been a staple in Asia for nearly 4,000 years! This plant powerhouse is used to create a variety of soy-based foods that are rich in protein: tofu, tempeh, textured vegetable protein (TVP, a convincing replacement for ground meat in recipes), soymilk and "meat analogs," such as vegetarian "chicken" or faux "ribs" are all becoming more popular as more Americans practice vegetarianism. To learn more about using tofu, read Tofu 101. To learn how soy may impact your health, click here.
 
Soy Foods Protein Calories Fat
Soybeans, 1 cup cooked 29 g 298 10 g
Tempeh, 4 oz cooked 21 g 223 13 g
Edamame, 1 cup shelled 20 g 240 10 g
TVP, 1/4 cup dry 12 g 80 0 g
Soy nuts, 1/4 cup roasted 11 g 200 1 g
Tofu, 4 oz raw 9 g 86 5 g
Soy nut butter, 2 tablespoons 7 g 170 11 g
Soymilk, 1 cup sweetened 7 g 100 0.5 g
Soymilk, 1 cup unsweetened 7 g 80 0.5 g


Grains
In a culture that focuses largely on wheat, it's easy to overlook the many types of other grains available to us. Some of these grains are very high in protein and can be included in your diet for both whole-grain carbohydrates and muscle-building protein. Quinoa is unusually close to animal products in protein quality, making it an excellent grain to replace white rice or couscous. It can also be cooked and mixed with honey, berries and almonds in the morning for a protein-packed breakfast. Other grains high in protein include spelt, amaranth, oats and buckwheat. Choose whole-grain varieties of cereals, pastas, breads and rice for a more nutritious meal.
 
Grains Protein Calories Fiber
Amaranth, 1 cup cooked 9 g 238 9 g
Quinoa, 1 cup cooked 9 g 254 4 g
Whole wheat pasta, 1 cup cooked 8 g 174 6 g
Barley, 1 cup cooked 7 g 270 14 g
Spelt, 4 oz cooked 6 g 144 4 g
Oats, 1 cup cooked 6 g 147 4 g
Bulgur, 1 cup cooked 6 g 151 8 g
Buckwheat, 1 cup cooked 6 g 155 5 g
Brown rice, 1 cup cooked 5 g 216 4 g
Whole wheat bread, 1 slice 4 g 128 3 g
Sprouted grain bread, 1 slice 4 g 80 3 g


Dairy
If you consume milk products, dairy is a great way to add some extra grams of protein to your day. Low-fat milk, cheese and yogurt are easily accessible, quick to pack and fun to incorporate into many meals and snacks. Whether you’re drinking a cup of skim milk with your dinner or grabbing some string cheese before you run errands, you can pack about 8 grams of protein into most servings of dairy. You’re also getting some bone-building calcium while you’re at it! Keep in mind that low-fat varieties of milk products are lower in calories and fat, but equal in calcium to the full-fat versions; low-fat varieties may also be higher in protein.
 
Dairy Protein Calories Fat
Fat-free cottage cheese, 1 cup 31 g 160 1 g
2% cottage cheese, 1 cup 30 g 203 4 g
1% cottage cheese, 1 cup 28 g 163 2 g
Fat-free plain yogurt, 1 cup 14 g 137 0 g
Low-fat plain yogurt, 1 cup 13 g 155 4 g
Parmesan cheese, 1 oz grated 12 g 129 9 g
Whole milk yogurt, 1 cup 9 g 150 8 g
Goat's milk, 1 cup 9 g 168 10 g
1% milk, 1 cup 8 g 102 2 g
Swiss cheese, 1 oz 8 g 106 8 g
2% milk, 1 cup 8 g 121 7 g
3.25% (whole) milk, 1 cup 8 g 146 8 g
Low-fat cheddar/Colby cheese, 1 oz 7 g 49 2 g
Part-skim mozzarella cheese, 1 oz 7 g 72 5 g
Provolone cheese, 1 oz 7 g 100 8 g
Cheddar cheese, 1 oz 7 g 114 9 g
Blue cheese, 1 oz 6 g 100 8 g
American cheese, 1 oz 6 g 106 9 g
Goat cheese, 1 oz 5 g 76 6 g
Feta cheese, 1 oz 4 g 75 6 g
Part-skim ricotta cheese, 1 oz 3 g 39 2 g


Eggs
Eggs contain the highest biologic value protein available. What this means is that an egg has a near perfect combination of amino acids within its shell; when assessing protein quality of all other foods (including meat), nutrition experts compare them to the egg. This doesn’t mean that all other sources of protein are less healthful or less important but does mean that an egg is an awesome way to get a few grams of protein. At 6 grams for one large egg, there are endless ways to add it to your diet. Salads, sandwiches, breakfasts or snack—an egg can fit in anytime!
 
Eggs Protein Calories Fat
Egg, 1 boiled 6 g 68 5 g
Egg white, 1 cooked 5 g 17 0 g
Liquid egg substitute, 1.5 fl oz 5 g 23 0 g



As you can see, protein is EVERYWHERE in our diet, and even without meat you can get enough every day; you just have to look in the right places! For more ideas for using these various plant-based proteins, check out our dailySpark series, Meat-Free Fridays for recipe and cooking ideas!
Selected Sources Information Sheet: Protein from The Vegetarian Society (VegSoc.org)
Various nutrient profiles from The World's Healthiest Foods (WHFoods.com)"

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