Elixir anti-gripe

Fight the Cold Elixir, by Megan Morris | 10.12.2016

Ingredientes:

• um limão, cortado às rodelas;
• um pedaço de gengibre, com cerca de 10 g, descascado e finamente cortado;
• uma colher (chá) de açafrão das índias em pó;
• um pau de canela ou uma colher (chá) de canela;
• 1/4 colher (chá) de pimenta cayenne;
• uma pitada de pimenta preta moída;
• uma ou duas colheres (sopa) de mel;
• quatro a seis chávenas de água.

Modo de preparação:
Coloque todos os ingredientes, com excepção do mel, numa panela. Aqueça até ferver, diminua o calor e deixe cozinhar durante 10 minutos.
Desligue o fogo, quando arrefecer um pouco adicione o mel.
Coloque num termos e beba ao longo do dia.

Fonte e imagem: http://prescribe-nutrition.com/fight-the-cold-elixir/

The best baked pumpkin

Stuffed with nutty, fruity rice

“Oven-baked pumpkin is beautiful with spices, like in this really impressive veggie dish ”

Serves 4

Cooks In1H 30M

Difficulty Not too tricky

Vegetables, Halloween/Bonfire Night, Gluten-free, Vegetarian

Nutrition per serving

Calories 587 29%

Fat 48.3g 69%

Saturates 7.4g 37%

Protein 5.9g 13%

Carbs 32.3g 12%

Sugars 17.9g 20%

Salt 0.93g 16%

Fibre 4.9g

Of an adult's reference intake

Ingredients

1 pumpkin, about 1kg

2 cloves garlic, peeled

olive oil

1 red onion , peeled and finely chopped

1 small handful black olives, stoned and chopped

2 sprigs of fresh rosemary, leaves finely chopped

1 dried chilli

sea salt

freshly ground black pepper

½ teaspoon ground nutmeg

½ teaspoon ground cinnamon

50 g basmati rice , washed and drained

75 g dried cranberries

50 g shelled pistachio nuts

1 tangerine , zest of

200 ml organic vegetable stock

Method

Pumpkins are so versatile, the things you can do with them are endless! Their flavour goes well with chilli, nutmeg and sage. If you’ve never cooked one before, you’re in for a real treat.

Preheat the oven to 230ºC/450ºF/gas 8. Cut the lid off the pumpkin and reserve it. Scoop out the seeds with a spoon and keep them to one side. Make the hollow where the seeds were a little bigger by scooping out some more pumpkin flesh. Finely chop this pumpkin flesh and one of the garlic cloves. Heat a frying pan over a medium heat. Pour in a splash of olive oil, then add the chopped pumpkin, chopped garlic, onion, olives, and half the rosemary. Cook gently for 10 minutes or so until the pumpkin has softened.

Meanwhile, place the whole garlic clove and the remaining rosemary in a pestle and mortar. Crumble in the dried chilli, add a good pinch of salt, pepper, nutmeg and cinnamon and bash until you have a paste. Add a little olive oil to loosen up the mixture and then rub the inside of the pumpkin with it.

Season the cooked pumpkin mixture and stir in the rice, cranberries, pistachios and tangerine zest with a pinch each of nutmeg and cinnamon. Mix thoroughly then add the vegetable stock, bring to the boil and simmer for 3 minutes (no longer or the rice will end up overcooked later).

Tear off a sheet of tin foil that’s large enough to wrap the pumpkin in a double layer and lay on top of a baking tray. Place the pumpkin on top and spoon the rice mixture into it, then place its lid back on. Rub the skin with a little olive oil, wrap it up in the foil and bake in the oven for about an hour. The pumpkin is ready when you can easily push a knife into it. Bring it to the table and open it up in front of everyone. Cut it into thick wedges and tuck in, leaving the skin. Serve with seasonal greens.

Fonte e imagem: http://www.jamieoliver.com/recipes/vegetables-recipes/the-best-baked-pumpkin/#1Reu495qWqfjEQjf.99

Panquecas

Numa tijela bata, com uma batedeira eléctrica, dois ovos inteiros com duas colheres de sopa de açúcar mascavado.
Quando a mistura tiver duplicado de volume, adicione duas colheres de sopa de azeite, com a batedeira sempre ligada; e uma colher de chá de fermento em pó.
Adicione, alternando, duas chávenas de farinha integral e uma chávena de leite de soja, até obter uma mistura homogénea.
Aqueça uma frigideira anti-aderente, coloque alguns pingos de azeite, adicione uma concha de massa e deixe cozinhar até a panqueca começar a fazer bolhas de ar à superfície. Nessa altura, vire-a com o auxílio de uma espátula em madeira.
Pode incorporar vários elementos na massa, ou colocar sobre a panqueca, como banana, maçã, canela, etc. Na fotografia, uma versão com fatias finas de maça e canela.

Vegetarian chilli

Fotografia: David Loftus

"This is a lovely alternative to traditional chilli con carne. It's packed with good stuff so is a great choice for veggies and meat eaters alike.

Nutritional Information - Amount per serving:

• Calories 306kcal
• Carbs 39.8g
• Sugar 13.9g
• Fat 9.1g
• Saturates 1.3g
• Protein 10.7g

Serves 4-6

Ingredients

• 2 medium-sized sweet potatoes, approximately 500g
• 1 level teaspoon cayenne pepper, plus extra for sprinkling
• 1 heaped teaspoon ground cumin, plus extra for sprinkling
• 1 level teaspoon ground cinnamon, plus extra for sprinkling
• olive oil
• sea salt
• freshly ground black pepper
• 1 onion
• 1 red pepper
• 1 yellow pepper
• 1 bunch fresh coriander
• 1 red chilli
• 1 green chilli
• 2 cloves garlic
• 2 x 400 g tinned beans, such as kidney, chickpea, pinto and cannellini
• 2 x 400 g tinned chopped tomatoes

Method

Preheat the oven to 200°C/400°F/gas 6. Peel the sweet potatoes and cut into bite-sized chunks. Sprinkle with a pinch each of cayenne, cumin and cinnamon, drizzle with olive oil and scatter with a pinch of salt and pepper. Toss to coat then put them on a baking tray.
Peel and roughly chop the onion. Halve, deseed and roughly chop the peppers. Pick the coriander leaves and put aside, finely chop the stalks. Deseed and finely chop the chillies. Peel and finely chop the garlic.
Put the tray of sweet potato in the hot oven to cook for 40 minutes until soft and golden. Put a large pan on a medium-high heat and add a couple lugs of olive oil. Add the onion, peppers and garlic and cook for 5 minutes. Add the coriander stalks, chilli and spices and cook for another 5 to 10 minutes, stirring every couple of minutes.
Drain the cans of beans, then tip them into the pan with the tinned tomatoes. Stir well and bring to the boil, then reduce to a medium-low heat and leave to tick away for 25 to 30 minutes. Keep an eye on it, and add a splash of water if it gets a bit thick.
Get the roasted sweet potato out of the oven and stir it through your chilli with most of the coriander leaves. Taste and season with sea salt and freshly ground black pepper, if needed. Scatter the remaining leaves over the top, and serve with some soured cream, guacamole and rice or tortillas".

Fonte e imagem: http://www.jamieoliver.com/recipes/vegetables-recipes/vegetarian-chilli

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".

Fonte e imagem: http://www.jamieoliver.com/recipes/eggs-recipes/old-fashioned-sweet-shortcrust-pastry?prev=1

Bolo de Cenoura e Abóbora

Ingredientes

Bolo:
2 chávenas de farinha
1 1/4 colheres de chá de especiarias para tarte de abóbora
2 colheres de chá de fermento em pó
1 colher de chá de bicarbonato de sódio
1 chávena de açúcar
1/3 chávenas de margarina à temperatura ambiente
1/2 chávenas de açúcar mascavado
2 ovos
3 claras
300 de abóbora cozinha, triturada e escoada
1 cenoura finamente ralada

Cobertura:
100g de queijo creme (tipo Philadelphia)
1/4 chávenas de açúcar
1 colher de sopa de leite

Instruções

Unte uma forma de 25x30cm.

Bolo:
Numa tigela pequena misture a farinha,as especiarias para tarte de abóbora, o fermento em pó e o bicarboato de sódio.
Numa tigela grande bata os açúcares com a manteiga, até formar um areão. Adicione os ovos, as claras, a abóbora e a cenoura. Bata bem até misturar tudo. Adicione a mistura da farinha até obter uma massa homogénea. Espalhe a mistura sobre a forma untada e asse em forno a 180.º C. Asse 25 a 30 minutos, até um palito, após ter sido introduzido na massa, saia limpo.

Cobertura:
Misture os ingredientes até obter uma cobertura homogénea.

Arrefeça completamente o bolo antes de espalhar a cobertura.

Especiarias para tarte de abóbora:

2 colheres de chá de canela moída
1 colher de chá de gengibre seco moído
1½ colheres de chá de cravinho moído
¾ colheres de chá de noz moscada

Fontes e imagem: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=157762
http://www.annies-eats.com/2011/11/14/diy-pumpkin-pie-spice/

D de Dióspiro

Nelson Garrido

in Jornal Público, 01.10.2011

Por Pedro Carvalho, nutricionista

"Existem alimentos cujo aparecimento pode ser encarado quase como uma premonição para os tempos futuros. O dióspiro é um deles.

A capacidade de prever o futuro já é associada ao dióspiro desde tempos antigos quando os nativos americanos cortavam as sementes deste fruto de modo longitudinal para prever a gravidade do Inverno que se seguiria, consoante a forma de colher, garfo ou faca existente no interior da mesma.

O dióspiro tem assim um bouquet nutricional feito à medida para nos proteger da diminuição das temperaturas sentida nesta fase ao reforçar o nosso sistema imunitário.

Embora a possua em razoáveis quantidades, não é primordialmente na vitamina C que o diospiro se alicerça quanto ao fortalecimento das nossas defesas, mas sim na sua riqueza em carotenos e na sua capacidade antioxidante. De resto, ao nível dos frutos frescos, apenas a manga e o damasco possuem níveis superiores deste pigmento com uma enorme capacidade de protecção das nossas células dos danos provocados pelos radicais livres.

São estes mesmos beta-carotenos, juntamente com outros potentes compostos fenólicos (idênticos aos encontrados no chá verde e vinho tinto) que fazem do dióspiro um super-fruto no que ao seu poder antioxidante diz respeito e que apenas é superado pela romã e pela anona. Todo este potencial consegue ainda ser enriquecido quando no momento do consumo se opta pelo excelente hábito de lhe adicionar canela, outro potente antioxidante.

Nos alimentos, como em tudo na vida, não existe a perfeição e no caso do dióspiro a sua doçura e elevada palatibilidade tem justificação no seu alto teor de açúcar. Não há no entanto razões para discriminar o consumo de dióspiro por este facto, até porque, se por um lado se trata de um fruto sazonal que apenas está presente nas nossas mesas num período muito limitado de tempo, por outro, existem frutos mais “comuns” e com valores de açúcar mais elevados (como é o caso das bananas e uvas). Existem mesmo alguns estudos promissores que revelam que a pele do dióspiro, rica em antioxidantes e fibra, poderá ter um efeito benéfico no controlo glicémico de pacientes diabéticos, tal como na diminuição dos níveis de triglicerídeos e colesterol.

Em conclusão, os dióspiros têm um pouco de açúcar a mais, mas face a todas as outras vantagens que aportam, o melhor é aproveitá-los enquanto pode. Se possível com canela!

*Professor Assistente Convidado da Faculdade de Ciências da Nutrição e Alimentação da Universidade do Porto
pedrocarvalho@fcna.up.pt"

Fonte e imagem:

http://lifestyle.publico.pt/bemestar/294383_d-de-diospiro

Dr Mao 9 Spices for Health, Energy and Longevity!

By Dr. Maoshing Ni
Oct 29, 2010

"The colder weather is beckoning us back to our kitchens. Break out the spices to bring warmth, robust flavor, and a bounty of health benefits, including higher energy, increased immunity, and other life-enhancing surprises.

Considered to be dried seeds, fruit, roots or bark, spices have been valued for centuries by ancient cultures for their culinary and medicinal properties. For instance, a traditional Indian beauty trick was to spread turmeric paste on the skin to beautify it and prevent pimples. And Chinese doctors have used ginger since ancient times to cure aches and pains.

Here are some spices that you can start cooking with right away to elevate your longevity and health!

 

1. Garlic wards off heart disease

In addition to warding off Count Dracula, garlic, the spicy favorite in Italian fare, has been shown to improve cholesterol and lower blood pressure. According to the National Health and Medical Research Council, consuming half to one clove of garlic daily may reduce cholesterol by nearly ten percent. Your breath might suffer, but your heart will thank you. As an antibacterial, garlic is often used to treat minor infections.

 

2. Spotlight on cinnamon

Another ancient spice to recently come under scientific investigation is cinnamon. In the United States, cinnamon is usually thought of as the delicious spice in apple pie filling, but in other parts of the world, especially India and Asia, cinnamon has been used as a healing herb for centuries. Research is finally catching up to the wisdom of the East; many clinical studies have linked cinnamon consumption to lowered blood sugar. Both in vitro and human studies show improvement in insulin sensitivity with cinnamon polyphenols, as well as improvement in total and LDL cholesterol. Cinnamon is also thought to detoxify the system and stimulate brain function. Its antiseptic properties give it the ability to fight bladder infection, and if taken in the first 48 hours, a cup of strong cinnamon tea might just nip a bladder infection in the bud. Keep in mind that mixed study results make it difficult to prove these benefits on paper -- but it doesn't hurt to sprinkle a teaspoon into your next bowl of oatmeal.

3. Curry for joint health

Are your aching joints not jumping for joy in these autumn days? Try sprinkling some curry on your veggie omelet. Curry, a staple spice combo in Southeast Asian cuisine, contains turmeric, the yellow spice that gives curry its distinctive color. The active component in turmeric is called curcumin. If you are a fan of curry, you will be happy to know that this substance is associated with anti-inflammatory, antioxidant, anti-tumor, and anti-amyloid properties; amyloids are plaque-like proteins that build up in brain tissue, and are responsible for diseases like Alzheimer's and rheumatoid arthritis. In one randomized control study 107 patients with knee osteoarthritis received either 800 mg per day ibuprofen or 2 grams per day Curcuma domestica extract. Both groups showed improvement in pain on level walking and climbing stairs.

4. Star Anise aids digestion

As the name suggests, star anise is indeed star-shaped. Though it is not actually related to anise, star anise shares a similar licorice flavor, due to its content of anethole. Used to bring out flavor in slow-cooked meat dishes and long-simmered soups, this spice frequently makes an appearance in Indian cuisine and is an ingredient of the traditional five-spice powder of Chinese cooking. Star anise has been used in a tea to remedy rheumatism, and the seeds are sometimes chewed after meals to aid digestion.

Special combinations of spices and herbs can bring you a powerful immune zoom; one that includes star anise in the mix is the 5 Elements of Health, which promotes a strong immune function and balances the energies of your whole body.

5. Cardamom improves energy

Found in curries, rice dishes, herbal teas, and breads, cardamom is the spice that gives chai tea its main flavor. In Asia, cardamom has long been valued medicinally for its ability to increase circulation and improve energy. Considered an aphrodisiac in the Middle East, cardamom may also improve digestion, asthma, bronchitis, halitosis, and even help improve a bad mood.

6. Clove curbs cramping

A delicious addition to cooked fruit, roasts, sweet vegetable dishes, and teas, clove has been used since ancient times in India to improve digestive function. You may chew on some to alleviate toothaches, sore throats, diarrhea, and stomach cramps.

7. Cumin boosts immunity

An excellent addition to meat curries, stews, vegetables, seafood, and sauces, cumin is thought to boost the immune system and also to improve liver function, reduce flatulence, and aid in digestion.

8. Fennel Seed soothes your intestines

Often used to spice up recipes with meat, beans, or legumes, fennel helps digestion in two ways: It stimulates the production of gastric juices and also soothes the nervous system, regulating the action of the muscles that line the intestine.

9. Ginger: Remedies aches and nausea

A perfect compliment to vegetables, marinades, and sweets, ginger is also delicious in tea. Ginger may help relieve nausea, arthritis, headaches, menstrual cramps, and muscle soreness.

A word of warning: always discuss with your physician before treating conditions with spices to avoid any adverse interactions; for example, because garlic and ginger possess natural blood-thinning properties, individuals about to undergo surgery and those taking blood thinners should take extra precaution.

To maintain peak flavor, use spices within six months -- but the spice police won’t come knocking at your door if you keep them longer. They like to hang out in a cool, dark place in your pantry to preserve their oils and prevent loss of pungent flavors."

Fonte e imagens:

http://health.yahoo.net/experts/drmao/9-spices-health-energy-and-longevity

Surprising Healing Benefits of Spices

By Brynn Mannino, Woman’s Day
Tue, Jun 01, 2010

"Chances are you sprinkle cinnamon into your morning oatmeal or add a dash of oregano to pizza without giving the spices much thought. But did you know your favorite flavors can actually do your body good? According to Christina Suarez, master herbalist and owner of TheGoodHerbCo.com, while spices are only effective when eaten at least daily, each has its own specific health benefits. Read on to find out which additives can burn fat, ease a sore throat or help you get to sleep, and how you can incorporate them into your daily diet.

Cardamom
Fruit of the Elettaria cardamomum plant in the ginger family.
Health Powers: Eases belching, flatulence and indigestion; treats respiratory conditions like coughing, asthma and loss of voice; aids in the elimination of toxins through your skin.
Daily Dose: Stir a few freshly ground pinches of cardamom pods into a shot of OJ or your morning fruit salad, or mix it with white or brown rice before you boil it.
Photo by Shutterstock.



Cayenne
Fruit of the Capsicum annuum plant in the Solanaceae family, along with chile pepper.
Health Powers: Eliminates gas from the stomach and intestines; soothes sore throat, cold and flu symptoms; increases metabolism for weight control.
Daily Dose: Stir into a cup of hot chocolate or any sweet juice drink for a contrasting flavor kick.
Photo by Shutterstock.


Cinnamon
Bark of a small evergreen tree.
Health Powers: Tames nausea and stomach ulcers; functions as a mild anti-inflammatory; increases insulin sensitivity to help focus fat burn.
Daily Dose: Stir into coffee/tea, yogurt, oatmeal or any boxed cereal.
Photo by Shutterstock.

Cloves
Flower bud found at the base of an evergreen tree.
Health Powers: Soothes digestive tract muscles and is a potent antihistamine.
Daily Dose: Mix into your nightly ice cream treat or sneak into mustard spread.
Photo by Shutterstock.


Nutmeg
Fruit of Myristica fragrans,an evergreen tree.
Health Powers: Improves digestion; eases the symptoms of menstruation; induces calm and sleep.
Daily Dose: Grate a small amount into applesauce or plain yogurt. (Note: It’s safe to grate the entire nut, which you can usually buy whole at the supermarket, but you never want to consume more than one nutmeg per day because too much of this potent spice can cause stomach pain, double vision and other uncomfortable reactions.)
Photo by Shutterstock.

Celery Seed
Seed of the Apium graveolens plant in the parsley family.
Health Powers: Flushes the liver of toxins; lowers blood pressure; combats water retention.
Daily Dose: Think salads—tuna, potato and egg all work—which can be tossed onto a bed of lettuce, eaten alone or spread onto bread.
Photo by iStockphoto.

Coriander
Also known as cilantro; the leaves and seeds of the Coriandrum plant in the aromatic Apiaceae family.
Health Powers: Acts as a diuretic; eases seasonal allergies.
Daily Dose: Cook into couscous and quinoa, which you can store and eat with leftovers.
Photo by Shutterstock.




Fennel
Seed of the Foeniculum plant in the aromatic Apiaceae family.
Health Powers: Calms bowel distress; supports milk production in nursing mothers; combats water retention.
Daily Dose: Add to canned minestrones and vegetable soups.
Photo by iStockphoto
 

Oregano
Leaf of the Origanum plant in the mint family.
Health Powers: Loosens mucus; helps treat respiratory illnesses; and calms indigestion.
Daily Dose: Use in any tomato-based foods, like marinara sauces, pizza and soups.
Photo by Shutterstock.


Thyme
Leaf of the Thymus plant in the mint family.
Health Powers: Relaxes the muscle tissue of the gastrointestinal tract; stimulates immune system.
Daily Dose: Toss into any meat-based dishes.
Photo by Shutterstock.


Turmeric
Root of the Circuma plant in the ginger family.
Health Powers: Reduces inflammation (joints, airways); detoxifies the liver.
Daily Dose: Mix in with oil-and-vinegar-based salad dressings.
Photo by Shutterstock."





Fonte:
http://health.yahoo.net/articles/nutrition/surprising-healing-benefits-spices

YOGI TEA

Yoga for Your Tummy

"Yogi tea, also called masala tea, is used to warm and stimulate digestion after a meal, as well as nourish the body, mind, and spirit. Yogi tea consists of four primary spices: cardamom, ginger, long pepper, and cinnamon. Cardamom and ginger are considered sattvic, believed to stimulate spiritual purity. They also help reduce mucus, calm the stomach, and eliminate toxins. Long pepper helps reduce pain and rejuvenates tissue. Cinnamon is similar to cardamom and is also good for the circulation and the heart.

Everyone seems to have a favorite yogi tea recipe, but here is a basic one to try:

Boil two quarts of water. Add one-half tablespoon long pepper, one heaping tablespoon cardamom seeds, six sticks of cinnamon, and four slices of fresh ginger root, peeled. Reduce the heat and let the spice mixture simmer for 30 minutes. Add one and one-half teaspoons black tea and then let steep for no longer than 10 minutes. Strain and add milk, honey, or maple syrup to taste."

 Fonte e imagem:

http://www.yogajournal.com/health/887?utm_source=DailyInsight&utm_medium=newsletter&utm_content=b&utm_campaign=DI__2010_03_20

Basic Pancake Recipe

"Sift 125g plain flour into a bowl. Make a well in the centre, crack in an egg and gradually pour in 300ml skimmed milk. Whisk gently, using a balloon whisk, until you have a lump-free batter. Set aside for 20 minutes. Heat a small, non-stick frying pan and wipe with a little sunflower oil. Pour the batter into a jug and add enough mixture to coat the base of the pan. Cook for around one minute on each side, pile onto a plate and keep warm in a low oven until all the pancakes are cooked.

Makes 12 pancakes.

Nutritional information: 54 calories, 1g fat and 9g carbs (½ Unit) per pancake.

Breakfast

• Roll your pancake up with a banana inside
• Top with chopped fruit and natural yoghurt
• Top the pancake with berries such as blueberries - you can add these to the batter in the pan
• Use up to a half wholemeal flour for a heartier brekkie

Dinner

• Use pancakes instead of lasagne or cannelloni and fill with meat, cheese or vegetables and pasta sauce
• Fill with pieces of chicken or duck (drain off excess fat) and top with sliced cucumber, spring onions and plum sauce for an oriental touch
• Fill with spinach, sundried tomatoes, a little feta cheese and flavour with chopped mint
• Use in place of a tortilla wrap for chilli or fajitas

Dessert

• Top with fruit and fromage frais or Greek yoghurt
• Serve with frozen yoghurt or sorbet

• Drizzle over honey or full fruit jam and lemon juice
• Fill with apple sauce and raisins with a sprinkling of cinnamon"

Fonte:
http://www.guardianeatright.co.uk/news/article.cfm?article_id=1505&code=27101