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PAD THAI

"Stir-fried noodles and vegetables with a spicy, slightly sweet flavour.

SERVES 4

PREP10 minutes

COOK 15 minutes

Ingredients

250g dried rice noodles

2 tsp rapeseed oil

6 spring onions, chopped at angle in 1cm pieces

3 cloves garlic, crushed

3cm fresh ginger, grated

1 Thai chilli, finely sliced

1 red pepper, finely chopped

1 courgette, cut into sticks

100g frozen broad beans

100g baby pak choi, leaves separated

200g beansprouts

75g canned pineapple, drained, chopped small

1 tbsp reduced-salt, gluten-free soy sauce

juice 1 lime

15g chopped coriander

50g unsalted peanuts, roughly chopped and toasted

1 lime cut into wedges

Method

Cook the noodles according to the packet instructions, around 3-5 minutes. Plunge them into cold water, drain and reserve.

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.

Add the red pepper and courgette, stir-fry for another minute add the broad beans and pak choy. Stir-fry for 1 minute.

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.

Put into a bowl, top with the peanuts and lime wedges.

Chef's tips

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".

Fonte e imagem: https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Pad-Thai/

My special vegan kofte

A twist on a Persian classic

“Sizzling hot vegan kofte, served with a delicious cashew and peanut sauce and a refreshing minty yoghurt dip ”

Serves 4

Cooks In1 hour

DifficultySuper easy

Vegetables, Dinner Party, Vegan, Vegetarian

Nutrition per serving

Calories 443 22%

Fat 26.1g 37%

Saturates 6.8g 34%

Protein 19g 42%

Carbs 34.7g 13%

Sugars 8.8g 10%

Salt 1.3g 22%

Fibre 8.1g

Of an adult's reference intake

Ingredients

1 teaspoon coriander seeds

1 teaspoon cumin seeds

1 thumb-sized piece of fresh ginger

2 cloves of garlic

olive oil

2 courgettes

fine sea salt

1 large bunch of fresh coriander

1 x 400 g tin of chickpeas, drained

40 g fine breadcrumbs

freshly ground black pepper

For the minty yoghurt dip:

½ a cucumber

3 sprigs of fresh mint

4 tablespoons organic soya yoghurt

1 lemon

For the nutty sauce:

1 small onion

1 clove of garlic

100 g cashew nuts

140 ml light coconut milk

2 tablespoons smooth peanut butter

Method

Toast the coriander and cumin seeds in a small frying pan over a medium heat for 2 to 3 minutes, then tip into a pestle and mortar and bash to a coarse powder.

Peel and finely chop the ginger and garlic, then add to the frying pan over a medium heat with a splash of oil. Fry for 2 to 3 minutes, or until golden, then place into a food processor with the toasted spices.

Coarsely grate the courgettes, place into a colander in the sink, then sprinkle with a good pinch of fine sea salt. Squeeze the mixture together with your hands to get rid of the excess moisture, then add to the processor. Pick the coriander leaves and set aside, then add half the coriander stalks to the processor with the chickpeas, breadcrumbs and a pinch of salt and pepper. Pulse until combined, but not smooth – you want to retain a bit of texture.

Transfer to a clean work surface then, with wet hands, divide and shape the mixture into eight little fat fingers. Place onto a tray, then pop in the fridge to chill for around 20 minutes.

Meanwhile, make the minty yoghurt dip. Halve the cucumber lengthways, scoop out and discard the watery seeds, then roughly chop. Pick and finely slice the mint leaves, then place into a bowl with the cucumber, yoghurt and a squeeze of lemon juice. Mix well.

To make the nutty sauce, peel and finely slice the onion and garlic, then finely slice the remaining coriander stalks. Place into a large frying pan over a medium heat with a splash of oil, then cook for a few minutes, or until golden. Add the cashew nuts and toast for a further 2 to 3 minutes, then transfer to a food processor. Add the coconut milk and peanut butter, then blitz until thick and smooth.

Return the large frying pan to a medium heat with a splash of oil. Once hot, add the kofte and cook for around 2 minutes, or until golden and piping hot through, turning regularly. Divide the kofte between your plates, tear over the coriander leaves, then serve with the nutty sauce and minty yoghurt dip and lemon wedges for squeezing. Delicious with pitta breads or fluffy rice.

Fonte e imagem: http://www.jamieoliver.com/recipes/vegetables-recipes/my-special-vegan-kofte/#ZUpF2H1DJos0j4eb.99

NOODLES PARA RESSACA

"Vegetais crocantes, massa de ovo e um ovo estrelado

Esta receita super saborosa e rápida de massa de ovo é perfeita para quando se sente em baixo.

Porções 4

Tempo de preparo 20 minutes

Nível de dificuldade Muito fácil

Vegetais, Vegetariana, Sem laticínios, Asiática

Valores nutricionais por porção

Calorias 537 27%

Gordura Total 25.1g 36%

Gordura Saturada 5.2g 26%

Proteína 25.1g 56%

Carboidrato 48.3g 19%

Açúcar 7g 8%

Valores de referência para um adulto.

Ingredientes

1 pedaço (5 cm) de gengibre

1 dente de alho

2 colheres (sopa) de molho de soja (shoyu) com baixo teor de sódio

3 colheres (sopa) de vinagre de vinho branco

3 colheres (sopa) de óleo de sésamo

1 couve chinesa

500g de bróculos frescos ou congelados

250g de massa de ovos média

200g de ervilhas-torta

4 ovos grandes

azeite

molho de piri-piri, para servir

Modo de Preparo

Esta refeição super-rápida e saborosa é perfeita para quando você estiver se sentindo meio devagar ou com um pouco de ressaca, já que ela é cheia de coisas boas. Temperar os noodles com um molho é genial, e um ovo frito com gema mole por cima é um bônus. Regue com muito molho de piri-piri para garantir que você irá acordar.

Descasque o gengibre e o alho e rale-os finamente em uma tigela grande. Adicione o molho de soja, o vinagre, o óleo de sésamo e uma pitada de sal e pimenta, então mexa bem para preparar o molho. Apare e rasgue o repolho e coloque-o em uma panela grande com água fervente salgada, junto com os bróculos (corte primeiro em buquets, se utilizar os frescos) e com os noodles para cozinhar por cerca de 3 minutos; adicione a ervilha-torta no último minuto. Escorra bem e misture com o molho na tigela.

Enquanto isso, frite os ovos em uma frigideira grande antiaderente com um fio de azeite sobre fogo médio até ficar no ponto de sua preferência (eu gosto do meu com a gema mole). Divida os noodles entre tigelas individuais, acomode um ovo por cima de cada porção e sirva regado com o molho de piri-piri, para aquele toque tão importante.

Usar noodles integrais neste prato, como você vê na foto, fica realmente bacana – eles são mais caros, mas possuem uma textura e um sabor ótimos. Apenas lembre-se de seguir as instruções da embalagem, pois eles podem precisar de mais tempo de cozimento. Sinta-se livre para adicionar vegetais frescos ou sobras na receita."

Fonte e imagem: http://www.jamieoliver.com/pt/recipes/vegetables-recipes/hungover-noodles/#DKMg6brrxxWkdRy5.99

Mexican breakfast

Chilli tomato stew, eggs and cheese wrapped in tortillas.

“The Mexican name for this dish is ‘huevos rancheros’ and not only is it a breakfast for champions, it’s also the ultimate hangover cure. ”

Serves 6

Cooks In40 minutes

Difficulty Super easy

Eggs, Father's day, Vegetarian, Gluten-free

Nutrition per serving

Calories 218 11%

Fat 11.1g 16%

Saturates 2.2g 11%

Protein 10.1g 22%

Carbs 19.5g 8%

Sugars 7.7g 9%

Salt 0.6g 10%

Fibre 1g

Of an adult's reference intake

Ingredients

olive oil

1 onion , peeled and finely sliced

2 cloves of garlic , peeled and finely sliced

2 red peppers , deseeded and finely sliced

2 fresh red or orange chillies , deseeded and finely sliced

1 large dried chilli

3 fresh bay leaves

sea salt and freshly ground black pepper

2 x 400 g tins of chopped tomatoes

2 large tomatoes , sliced

6 large eggs , preferably free-range or organic

6 tortillas

Cheddar cheese to serve

Method

The Mexican name for this dish is ‘huevos rancheros’ – eggs with chillies, tomatoes and peppers in burritos. It’s absolutely great if you've got a few mates round, and even better if you've got a hangover you’re trying to shake off. If you wanted to take this dish one step further, for a late brunch you could serve it with black beans, some steamed rice and a bottle of Tabasco or chilli sauce beside it. Give it a go.

Get a large frying pan (make sure you’ve got a lid to go with it) on a high heat and add several good lugs of olive oil. Add the onion, garlic, peppers, fresh and dried chillies, bay leaves and a good pinch of salt and pepper. Stir and cook for 15 minutes to soften and caramelize the veg. Pour in your tinned tomatoes and use a spoon or potato masher to break them up a bit. Bring to the boil, then turn down to a medium heat and cook for a further 5 minutes so the sauce starts to reduce down.

When you’ve got a nice thick tomato stew consistency, have a taste and add a pinch more salt and pepper if you think it needs it. Lay your sliced tomatoes over the top of the mixture, then use a spoon to make small wells in the tomato stew, and crack in your eggs so they poach in the thick, delicious juices. Try to crack them in as quickly as you can so they all get to cook for roughly the same amount of time. Season from a height, put the lid on and let the eggs cook for around 3 to 4 minutes. Warm your tortillas while this is happening. You can pop them into the oven at 180ºC/350ºF/gas 4 for a few minutes, microwave them for a few seconds or even lay them over the lid of the pan so they heat up as the eggs cook.

Take the lid off and check your eggs by giving them a poke with your finger. When they’re done to your liking, turn the heat off and take the pan to the table with your warmed tortillas, your Cheddar and a grater so everyone can get involved and make their own. Personally, I like to grate a bit of cheese right on to a warm tortilla, spoon an egg and some of the wonderful tomato stew on top, wrap it up, and eat it right away. What a beautiful way to wake up!

Fonte e imagem: http://www.jamieoliver.com/recipes/eggs-recipes/mexican-breakfast/#sysicvk6pdKgvhIr.99

The best cauliflower & broccoli cheese

Serves 8
Cooks In 1H 35M
Difficulty Super easy
Vegetables, Christmas, Dinner Party, Father's day
Nutrition per serving

Calories 267 13%
Fat 14.5g 21%
Saturates 6.7g 34%
Protein 14.2g 32%
Carbs 16.9g 7%
Sugars 7.4g 8%
Of an adult's reference intake

Ingredients
2 cloves of garlic
50 g unsalted butter
50 g plain flour
500 ml semi-skimmed milk
500 g fresh or frozen broccoli
75 g mature cheddar cheese
1 kg fresh or frozen cauliflower
2 slices of ciabatta or stale bread
2 sprigs of fresh thyme
25 g flaked almonds
olive oil

Method
Preheat the oven to 180°C/350°F/gas 4. Peel and finely slice the garlic and put it into a medium pan on a medium heat with the butter. When the butter has melted, stir in the flour for a minute to make a paste, then gradually add the milk, whisking as you go, until lovely and smooth. Add the broccoli (cut up first, if using fresh) and simmer for around 20 minutes, or until the broccoli is cooked through and starts to break down, then mash or blitz with a stick blender (adding an extra splash of milk to loosen, if using fresh broccoli). Grate in half the Cheddar and season to perfection.
Arrange the cauliflower in an appropriately sized baking dish (cut into florets first, if using fresh), pour over the broccoli white sauce and grate over the remaining Cheddar. Blitz the bread into breadcrumbs in a food processor, then pulse in the thyme leaves and almonds. Toss with a lug of oil and a pinch of salt and pepper, then scatter evenly over the cauliflower cheese. Bake for
1 hour, or until golden and cooked through, then enjoy!

Tips
It’s really good fun to play around with different cheeses in this dish and how they taste and melt. It’s also nice to try different veg instead of cauliflower – for instance, 2–3cm chunks of celeriac, squash, potatoes or leeks would all work a treat. Have a play and see what your favourites are – some veg might take longer to cook than others, so test with a knife to check they’re cooked through before serving.

Fonte e imagm: http://www.jamieoliver.com/recipes/vegetables-recipes/the-best-cauliflower-broccoli-cheese/#CqlGl8OSWE7ZVewV.99

Spiced aubergine dip

Makes 600 g

Cooks In1H 35M plus cooling

Difficulty Not too tricky

Vegetables, Picnic, Party food, Dairy-free

Nutrition per serving

Calories 49 2%

Fat 2.1g 3%

Saturates 0.3g 2%

Protein 1.7g 4%

Carbs 6.5g 3%

Sugars 4.7g 5%

Salt 0.03g 1%

Fibre 2.4g

Of an adult's reference intake

Ingredients

2 large aubergines

2 onions

4 cloves of garlic

1-2 green chillies

4 cm piece of ginger

4 ripe tomatoes

1 bunch of fresh coriander

1 tablespoon vegetable oil

2 tablespoons curry powder

oven-baked corn tortillas

Method

Preheat the oven to 220ºC/gas 7.

Prick the aubergines all over with a fork, then place on a roasting tray. Roast for 50 minutes to 1 hour, or until the skin blackens and chars and the flesh can be easily pierced with a spoon. Allow to cool to room temperature.

Cut the cooled aubergines in half, scoop the flesh into a food processor and pulse until smooth. Set aside.

Peel and finely chop the onion and garlic, trim and finely slice the chillies, and peel and finely grate the ginger (you should end up with roughly 2 teaspoons). Roughly chop 3 of the tomatoes and slice the remaining, then pick and finely chop the coriander leaves.

Heat the oil in a large frying pan. Add the onion and sauté for 5 to 6 minutes, or until softened.

Add the garlic, ginger and chilli, then stir-fry for 1 to 2 minutes. Stir in the tomatoes and curry powder and cook for a further 12 to 15 minutes, or until softened.

Next, add the reserved aubergine and cook, for 3 to 4 minutes, stirring regularly. Stir in the coriander, then remove from the heat.

Garnish with the extra tomato slices, and serve with the oven-baked corn tortillas.

Fonte e imagem: http://www.jamieoliver.com/recipes/vegetables-recipes/spiced-aubergine-dip/#Cd4DLzUEGXAXqbUA.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/

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/

Chickpea Avocado Salad

Keepin' it Kind

"Makes 5 Cups

Ready In: 15 minutes

INGREDIENTS:

4 cups cooked chickpeas, or 2 (15-ounce) cans, drained and rinsed

1 small red onion, peeled and diced small

2 cloves garlic, peeled and minced

Zest of 1 lime and juice of 4 limes

1 jalapeño pepper, minced (for less heat, remove the seeds)

1⁄2 cup chopped cilantro

Sea salt to taste

1 avocado, coarsely chopped

Serve this flavorful salad on a bed of greens for a complete meal. I like arugula with this dish, but feel free to use your favorite.

From Forks Over Knives - The Cookbook

Instructions: 1. Combine all ingredients in a medium bowl and mix well. Add the avocado just before serving."

Fonte e imagem: http://www.forksoverknives.com/recipes/chickpea-avocado-salad-2/

How To Cook Like Michael Pollan

Credit: Karsten Moran/The New York Times

"The author reveals how to cut calories and carbon emissions—and you won’t even have to make a trip to the farmer’s market.

BY RENE EBERSOLE

Published: 11/06/2014

Between one-fifth and one-third of all greenhouse gas emissions result from our food system. In a recent interview with Audubon Magazine, Michael Pollan, author of The Omnivore's Dilemma and more recently Cooked, A Natural History of Transformation, spoke with Rene Ebersole about how the fork can be a powerful weapon against climate change. A widespread shift toward smarter consumer choices can reduce air, water, and soil pollution, which in turn can produce healthier food and a cleaner planet, the author says. While shopping at farmers' markets, growing vegetables, and carrying cloth grocery bags are great ways to help thwart climate change, he offers some other very simple, often-overlooked practices that can provide some similar benefits.

1. Buy frozen. There's a notion that because it's expensive to buy groceries at the farmers' market, eating sustainably is unaffordable for people who don't have a Prius or a house covered with solar panels. Not true, Pollan says--just look in the freezer aisle:

"Processed foods are not necessarily so cheap. If you're willing to cook from raw ingredients you can often cook more cheaply. So I'm not always sure it's a financial question as much as a time question. I would also say that the cult of fresh gets a little bit overdone in that there's nothing wrong with frozen vegetables, and they're really cheap. Even if you can't afford farmer's market organic spinach, you can afford a box of frozen spinach, which is a great product. And it's washed, by the way, so it's really convenient and much faster to cook. I think that there's this tendency to assume that it's a choice between eating fast food crap and farmer's market food--and that's not the first choice. The first choice is between eating real food and processed food. Real food is cheaper than processed food. It doesn't have to be organic; it doesn't have to come from the farmer's market. You can eat well and improve your diet dramatically simply by making that change."

2. Don't try to cook like you're on a cooking show. Making fresh, healthy meals at home and buying fewer processed items is the way to go, but many people have trouble making that leap Pollan says, offering some insight:

"Either they don't know how to cook because their parents didn't cook; or they're intimidated by cooking because they see experts do it on television and it looks really hard (I mean they make it look like brain surgery on cooking shows); or they just don't have time; or they don't think they have time because the kind of cooking they see on television takes a really long time. But every night home cooking is not making a gourmet meal, and it need not take more than a half hour. Look how much time you can spend microwaving frozen food. You could easily spend a half hour just doing that for a family of four because you can't do it all at once. We have to look at where we spend our time. What do we value? Some people value watching cooking shows more than they value cooking. Or they value being online more than cooking for their family. So that's why I wrote my book Cooked, to hopefully inspire people to get into the kitchen and show them that it's really a very interesting and pleasurable way to spend a little bit of your leisure time."

3. Raid the refrigerator. Instead of trying to replicate those meals on cooking shows, with umpteen ingredients and hours of prep time, mix up quick and easy dishes from what's already stocked in the kitchen. Pollan's go-to meal:

"I always have frozen spinach in the fridge, and I always have canned wild salmon and pasta in the pantry. With those three ingredients and a little bit of olive oil and maybe some garlic, maybe some basil (if it's in the garden at the time), I can make a really great meal--one of my favorite meals, in like 20 minutes. I defrost the spinach, cook the pasta, saute the spinach over the pasta, open the can of salmon and I put that on top of the spinach, then I put a little basil on that and maybe pour a little extra olive oil on it. It's delicious. If you're in the habit of cooking, you'll have the right things in your pantry, and if you're just strategic about it, and it becomes a habit, it doesn't have to consume your life."

4. Divide and conquer. Spread the work around. Pollan says:

"One of the problems with cooking was it was assumed to be the woman's responsibility, and her exclusive responsibility. That makes it really hard, especially if the woman is also working. So I think we have to get men and children involved in the kitchen. You know, if you share the work, it's not that much work. There's also a social dimension. The problem with cooking was we isolated it; it was one person in the nuclear household doing it. But if you do it with your kids it's often very pleasurable time. Kids really love to cook." "

Fonte e imagem: http://www.audubonmagazine.org/articles/climate/how-cook-michael-pollan

The World’s Most Versatile Veggie Burger Recipe

"Written by Matt Frazier

Ingredients:

1 pound can of beans, drained and rinsed, or 1.5 cups cooked beans (suggestions: your favorite bean!)
1/2 cup chopped onion
1 clove garlic, minced
2 cups diced veggies (suggestions: carrots, celery, mushrooms, chopped spinach, chopped kale, corn, chopped artichokes, zucchini, squash, sweet potato)
2 teaspoons + 2 tablespoons oil for frying (suggestions: olive, coconut, grapeseed)
3 tablespoons liquid flavor (mix and match suggestions: mustard, ketchup, soy sauce, teriyaki sauce, vegan worcestershire, buffalo sauce, balsamic vinegar, salsa, pasta sauce, marsala, water)
4 teaspoons spice (we recommend combining at least two: smoked paprika, cumin, chili powder, italian seasoning, poultry seasoning, montreal steak seasoning, black pepper, cayenne pepper, fennel, oregano, curry powder)
1/2 teaspoon kosher salt (omit or reduce if your liquid or spices contain salt)
1 cup dry base ingredient (suggestions: buckwheat, unsweetened protein powder, bread crumbs, cornmeal, oatmeal)
1/2 cup texture ingredient (suggestions: chopped walnuts, olives, avocado, sundried tomatoes, leftover cooked rice/quinoa/bulgur, parsley, cilantro, basil)

Heat 2 teaspoons oil in a pan over medium heat. Fry the onion, veggies, and garlic until softened, about 5 minutes.

Transfer to a food processor and pulse with beans, liquid flavor, spice, salt until combined but still chunky. Pulse in the dry base and texture ingredient.

Form into golf ball size balls and flatten into patties.

Heat 2 tablespoons oil over medium-high heat. Fry patties 2-3 minutes per side until browned and heated through.

Makes about 18 small patties.

Our favorite variations

Mexican Sliders

1 can pinto beans
1/2 cup onion
1 clove garlic
2 cups of veggies: 1 cup canned yellow corn, 2/3 cup sweet red pepper, 1/3 cup packed spinach
3 tablespoons liquid: 1 tablespoon lime juice (1/2 a lime), 2 tablespoons red prepared salsa
4 teaspoons spice: 2 tsp cumin, 2 tsp chili powder
1/2 teaspoon salt
1 cup dry ingredient: cornmeal
1/2 cup texture ingredients: 1/4 cup cilantro, 1/4 cup white rice

Classic Sliders

1 can black beans
1/2 cup onion
1 clove garlic
2 cups of veggies: 1 cup mushrooms, 1/2 cup celery, 1/2 cup green pepper
3 tablespoons liquid: 1 tablespoon ketchup, 1 tablespoon mustard, 1 teaspoon liquid smoke, 2 teaspoons soy sauce or vegan worcershire
4 teaspoons spice: 3 teaspoons Montreal steak seasoning, 1 teaspoon Italian seasoning
~~½ tsp salt~~ (omit salt)
1 cup dry ingredient: panko bread crumbs
1/2 cup texture ingredients: 1/2 cup walnuts, chopped

Indian Patties

1 can chickpeas
1/2 cup onion
1 clove garlic
2 cups of veggies: 1 cup sweet potato, chopped fine, 1/2 cup sweet red pepper, 1/2 cup yellow corn
3 tablespoons liquid: 1 tablespoon lime juice (1/2 a lime), 2 tablespoons coconut milk
4 teaspoons spice: 3 tsp curry, 1 tsp cumin
1/2 tsp salt
1 cup dry ingredient: oats
1/2 cup texture ingredient: 1/4 cup cilantro, 1/4 cup chopped cashews

- See more at: http://www.nomeatathlete.com/veggie-burger-recipe/#sthash.sbkdcci6.dpuf"

Fonte e imagem: http://www.nomeatathlete.com/veggie-burger-recipe/

Hummus de feijão preto

"Ingredientes

8 pessoas

1 clove garlic
1 (15 ounce) can black beans; drain and reserve liquid
2 tablespoons lemon juice
1 1/2 tablespoons tahini
3/4 teaspoon ground cumin

1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon paprika
10 Greek olives

Mince garlic in the bowl of a food processor. Add black beans, 2 tablespoons reserved liquid, 2 tablespoons lemon juice, tahini, 1/2 teaspoon cumin, 1/2 teaspoon salt, and 1/8 teaspoon cayenne pepper; process until smooth, scraping down the sides as needed. Add additional seasoning and liquid to taste. Garnish with paprika and Greek olives."

Fonte e imagem: http://allrecipes.com/Recipe/Black-Bean-Hummus/Detail.aspx

7 Cancer-Fighting Culinary Spices and Herbs

By Christina T. Loguidice, Maurie Markman, MD, and Carolyn Lammersfeld from Cancer Nutrition and Recipes For Dummies

"Spices and herbs have long been used for medicinal purposes, such as fighting indigestion and other digestive problems. Although science is uncertain about the direct benefits of consuming certain spices and herbs with regard to protecting against and fighting cancer and its side effects, their indirect beneficial effects may be more easily recognized.
One such effect is their unique flavor profile, which ranges from strong to mild, with only small amounts needed to create a whole new taste sensation. When cancer-related loss of appetite and taste changes occur, which can lead to undesirable weight loss, adding herbs and spices to your cooking may help stimulate your taste buds and reinvigorate your appetite.

Ginger Ginger has long been used in folk medicine to treat everything from colds to constipation. Ginger can be used fresh, in powdered form (ginger spice), or candied. Although the flavor between fresh and ground ginger is significantly different, they can be substituted for one another in many recipes. In general, you can replace 1/8 teaspoon of ground ginger with 1 tablespoon of fresh grated ginger, and vice versa. Consuming ginger and ginger products, in addition to taking any anti-nausea medications as prescribed, may provide some comfort for a queasy stomach during cancer treatment.	Rosemary Rosemary is a hearty, woody Mediterranean herb that has needlelike leaves and is a good source of antioxidants. Because of its origin, rosemary is commonly used in Mediterranean cooking and you’ll often see it included as a primary ingredient in Italian seasonings. You can use it to add flavor to soups, tomato-based sauces, bread, and high-protein foods like poultry, beef, and lamb. Rosemary may help with detoxification; taste changes; indigestion, flatulence, and other digestive problems; and loss of appetite. Try drinking up to 3 cups of rosemary leaf tea daily for help with these problems.	Turmeric Turmeric is an herb in the ginger family; it's the ingredient that makes many curries yellow and gives it its distinctive flavor. Curcumin appears to be the active compound in turmeric. This compound has demonstrated antioxidant and anti-inflammatory properties, potentially protecting against cancer development. Turmeric extract supplements are currently being studied to see if they have a role in preventing and treating some cancers, including colon, prostate, breast, and skin cancers. Although results appear promising, they have largely been observed in laboratory and animal studies, so it’s unclear whether these results will ultimately translate to humans.
Chile peppers Chile peppers contain capsaicin, a compound that can relieve pain. When capsaicin is applied topically to the skin, it causes the release of a chemical called substance P. Upon continued use, the amount of substance P eventually produced in that area decreases, reducing pain in the area. But this doesn’t mean you should go rubbing chile peppers where you have pain. Chile peppers need to be handled very carefully, because they can cause burns if they come in contact with the skin. Therefore, if you have pain and want to harness the power of chile peppers, ask your oncologist or physician about prescribing a capsaicin cream. It has shown pretty good results with regard to treating neuropathic pain (sharp, shocking pain that follows the path of a nerve) after surgery for cancer. Another benefit of chile peppers is that they may help with indigestion. Seems counterintuitive, right? But some studies have shown that ingesting small amounts of cayenne may reduce indigestion.	Garlic Garlic belongs to the Allium class of bulb-shaped plants, which also includes chives, leeks, onions, shallots, and scallions. Garlic has a high sulfur content and is also a good source of arginine, oligosaccharides, flavonoids, and selenium, all of which may be beneficial to health. Garlic’s active compound, called allicin, gives it its characteristic odor and is produced when garlic bulbs are chopped, crushed, or otherwise damaged. Several studies suggest that increased garlic intake reduces the risk of cancers of the stomach, colon, esophagus, pancreas, and breast. It appears that garlic may protect against cancer through numerous mechanisms, including by inhibiting bacterial infections and the formation of cancer-causing substances, promoting DNA repair, and inducing cell death. Garlic supports detoxification and may also support the immune system and help reduce blood pressure.	Peppermint Peppermint is a natural hybrid cross between water mint and spearmint. It has been used for thousands of years as a digestive aid to relieve gas, indigestion, cramps, and diarrhea. It may also help with symptoms of irritable bowel syndrome and food poisoning. Peppermint appears to calm the muscles of the stomach and improve the flow of bile, enabling food to pass through the stomach more quickly. If your cancer or treatment is causing an upset stomach, try drinking a cup of peppermint tea. Many commercial varieties are on the market, or you can make your own by boiling dried peppermint leaves in water or adding fresh leaves to boiled water and letting them steep for a few minutes until the tea reaches the desired strength. Peppermint can also soothe a sore throat. For this reason, it is also sometimes used to relieve the painful mouth sores that can occur from chemotherapy and radiation, or is a key ingredient in treatments for this condition.
Chamomile Chamomile is thought to have medicinal benefits and has been used throughout history to treat a variety of conditions. Chamomile may help with sleep issues; if sleep is a problem for you, try drinking a strong chamomile tea shortly before bedtime. Chamomile mouthwash has also been studied for preventing and treating mouth sores from chemotherapy and radiation therapy. Although the results are mixed, there is no harm in giving it a try, provided your oncologist is not opposed. If given the green light, simply make the tea, let it cool, and rinse and gargle as often as desired. Chamomile tea may be another way to manage digestive problems, including stomach cramps. Chamomile appears to help relax muscle contractions, particularly the smooth muscles of the intestines."