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

Everyday green chopped salad

With easy homemade dressing and nuts

“This just goes to show that even the simplest green salad can pack a real flavour punch ”

Serves 4

Cooks In 10 minutes

Difficulty Super easy

Vegetables, Dairy-free, Vegan, Vegetarian

Nutrition per serving

Calories 94 5%

Fat 7.9g 11%

Saturates 1.1g 6%

Protein 1.8g 4%

Carbs 2.7g 1%

Sugars 2.1g 2%

Of an adult's reference intake

Ingredients

4 scallions

½ cucumber

1 handful fresh basil leaves

½ head Boston lettuce , or small red leaf lettuce

½ heart romaine

½ cup sprouted cress or alfafa

3 tablespoons extra virgin olive oil

1 tablespoon red wine vinegar

½ teaspoon Dijon or English mustard

⅛ teaspoon sea salt

freshly ground black pepper

½ cup chopped toasted walnuts , or your favourite nuts

Method

Chopped salads are incredibly simple to make, you have to give them a go. If nothing else, they can offer you some chopping practice, so why not make something tasty while you’re practicing your knife skills? Anyone can make these salads, just make sure you use a good, sharp chef’s knife and your biggest chopping board – and watch your fingers!

Get yourself a big chopping board and a large sharp knife. It’s best to start by chopping the harder, crunchier veggies first, so trim and chop your scallions and slice your cucumber. Slice your basil. Bring it all into the centre of the board, and continue chopping and mixing together.

Add the lettuce leaves, and cress or alfalfa to the board. When everything is well chopped, you’ll have a big mound of salad on the board.

Make a well in the middle and drizzle in the extra virgin olive oil and red wine vinegar. Add the mustard and the salt and pepper. Sprinkle with nuts. Mix up so everything gets well coated and serve on the board or in a bowl.

Serving suggestions:

This makes a nice addition to any main dish such as Barbecued chicken, Spaghetti and meatballs or Old-school pork chops with apples.

Jamie's tips:

- What I want to show you here is that the sky’s the limit when it comes to the different ingredients you can add to a chopped salad – you can use whatever’s available.

- The only rule I would give you is to always include a couple of handfuls of crunchy lettuce to give your salad a really good texture. Try out different things, and don’t feel obliged to use the same old stuff all the time. Bell peppers, tomatoes, herb sprigs, a peeled and pitted avocado . . . you can get any or all of these into a chopped salad.

- Basil works well in this salad, but so do lots of other soft fresh herbs, such as chives, chervil, or mint.

- For a bit of extra crunch, simply toast some nuts in a warm pan, but watch them as once they start to go brown they can burn very quickly.

Fonte e imagem: http://www.jamieoliver.com/recipes/vegetables-recipes/everyday-green-chopped-salad/#gGTwP21cpVHIp8bl.99

Vegan dim sum buns

With a mushroom filling

“Soft steamed buns stuffed with Asian-style mushrooms and hoisin sauce – people will go mad for these! ”

Serves 8

Cooks In 45 minutes

Difficulty Not too tricky

Vegetables, Dinner Party, Lighter New Year, Party food

Nutrition per serving

Calories 304 15%

Fat 8.3g 12%

Saturates 3.9g 20%

Protein 7.9g 18%

Carbs 52.4g 20%

Sugars 4.8g 5%

Salt 1.3g 22%

Fibre 3.1g

Of an adult's reference intake

Ingredients

hoisin sauce, to serve

2 cloves of garlic, peeled

1 thumb-sized piece of fresh ginger, peeled

½ bunch of fresh coriander

groundnut oil

450 g mixed mushrooms , such as shitake and chestnut

2 tablespoons rice wine vinegar

2 tablespoons sweet chilli sauce

2 tablespoons low-salt soy sauce

4 spring onions

1 fresh red chilli

1 tablespoon sesame oil

1 x 400 g tin of light coconut milk

500 g self-raising flour , or 2 filled coconut milk tins of flour, plus extra for dusting

sea salt

2 tablespoons sesame seeds

Method

To make the filling, finely slice the garlic and ginger. Pick the coriander leaves and set aside, then finely slice the stalks. Heat a splash of groundnut oil in a large frying pan over a medium-high heat, then add the garlic, ginger and coriander stalks. Fry for around 3 minutes, or until golden. Slice the mushrooms, then add to the pan for around 5 minutes, or until lightly golden brown.

Add the vinegar, chilli sauce and soy, then cook for a further 5 minutes, or until the liquid has boiled and bubbled away and the mushrooms are golden brown and starting to caramelise. Transfer to a bowl.

Trim and finely slice the spring onions, then add the white part to the bowl. Deseed and finely slice the chilli, then add half to the bowl, reserving the rest for later. Stir in the sesame oil, then set aside.

Add the coconut milk, 2 heaped tins’ worth of flour and a good pinch of salt to a food processor. Whiz to a dough, then transfer to a flour-dusted surface and roll into a thick sausage. Cut into 12 equal-sized pieces, roll into balls, then flatten into rounds, roughly ½cm thick.

Equally divide the mushroom mixture between each of the 12 dough circles (you'll need roughly 1 tablespoon of filling per circle), making sure to leave a 2cm gap around the edges. Pull and fold the sides over the filling, pinching the edges together to seal. Place upside-down (so the scruffy edges are underneath) in double-layered, lightly greased muffin cases and divide between two bamboo steamer baskets.



Place a wok over a high heat, then fill with 1 litre of boiling water and pop the steamer baskets on top. Reduce the heat to medium and steam for around 12 minutes, or until piping hot through and puffed up.

Meanwhile, toast the sesame seeds in a small frying pan over a medium heat. Once the buns are ready, sprinkle over the seeds and the reserved spring onions and chilli. Tear the coriander leaves on top, then serve with hoisin sauce for dipping.

Fonte e imagem: http://www.jamieoliver.com/recipes/vegetables-recipes/vegan-dim-sum-buns/#qdYkMABLQosD5iiX.99

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

Lincolnshire Poacher pie

Filled with cheesy minted courgettes

“This amazing vegetarian pie with rich, crumbly pastry and served with sweet salt-baked shallots is on a whole other level. ”

Serves 12

Cooks In 2H 15M plus cooling time

Difficulty Super easy

Vegetables, Dinner Party, Easter treats, Mother's day

Nutrition per serving

Calories 462 23%

Fat 29.2g 42%

Saturates 16.8g 84%

Protein 13.6g 30%

Carbs 33.4g 13%

Sugars 4.5g 5%

Of an adult's reference intake

Ingredients

300 g Lincolnshire Poacher cheese

a small bunch of  fresh mint, leaves picked

250 g rock salt

24 shallots

a few sprigs of  fresh thyme

For the pastry:

500 g plain flour, plus extra for dusting

250 g cold unsalted butter, cubed

sea salt

white pepper

1 large free-range egg, beaten

For the filling:

olive oil

a bunch of fresh thyme

1 whole nutmeg , for grating

1 lemon

1.5 kg courgettes, a mixture of yellow and green if you can get them, finely sliced

sea salt

freshly ground pepper

Method

You won’t believe how tasty the courgettes get with this method of cooking – it really does take them to another level. You’ve got to find some Lincolnshire Poacher, it’s an amazing cheese made by the very talented Jones brothers, Simon and Tim (see www.lincolnshirepoachercheese.com). The pastry is rich and amazing, so embrace the fact that it’s really crumbly and will definitely break as you’re making it. I’m serving this with a lemony salad and sweet salt-baked shallots, which will get caramelized and gorgeous and pick up the seasoning from the bed of salt. This method is also a great one for beetroots, so if you like this, try that.

Preheat the oven to 180°C/350°F/gas 4. Blitz the flour and butter in a food processor with a pinch of salt and a few good pinches of pepper until the mixture resembles breadcrumbs. Tip on to a work surface, make a well in the centre and add 100ml of cold water. Gently mix until it starts to come together, then – most importantly for a short, crumbly pastry – have the confidence to only just press, pat and almost hug it together to form a rough scruffy ball. Please don’t be tempted to knead the dough or it won’t be short and crumbly. Pop it into a floured bowl, cover with clingfilm and put into the fridge to chill while you make the filling.

Put a drizzle of olive oil into a large pan on a medium heat and pick in the leaves from half the bunch of thyme. Add a few gratings of nutmeg, the zest of half the lemon, the sliced courgettes and a good pinch of salt and pepper. Cook gently (the courgettes will cook down and become easier to handle), stirring occasionally, for around 25 minutes. Then turn the heat down to low and cook for another 20 minutes, so the courgette mixture becomes dense and the flavours really intensify and sweeten. Allow to cool a little, finely chop and crumble in the cheese, then chop and add the mint leaves. Set aside.

Halve the pastry and roll each half into a circle just under 1cm thick and slightly larger than the pie dish you’ve chosen (roughly 23cm diameter x 4cm deep). Don’t worry if the pastry breaks up – that’s normal. Just patch it. Roll one of the circles around the rolling pin and carefully unroll it over the pie dish. Gently press the pastry into the corners and sides of the dish, then spoon and spread all your courgette mixture into the dish. Carefully unroll the pastry lid over the top, then flour your thumb and forefinger and gently pinch and crimp the edges together. Trim off any excess pastry and brush the top of the pie with the beaten egg.

Now simply throw the rock salt into a roasting tray with the shallots, still with their skins on, and a few thyme tips. Put the pie right at the bottom of the oven, with the tray of shallots above. Cook for 1 hour, or until the pie is golden, then allow to cool and serve with those soft roasted shallots.

PS: All the leftover salt from baking the shallots can be bashed up and reused.

Fonte e imagem: http://www.jamieoliver.com/recipes/vegetables-recipes/lincolnshire-poacher-pie/#YWyu7fTmCDrAhVZJ.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

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

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

Top tips & recipe ideas to reduce your sugar intake

"Here are our favourite tricks and handy hints to help you reduce your sugar intake. If you can use these ideas even half the time, you’ll be making a really positive impact on your health. Pick one or two to follow, and see what a difference it makes.

HAPPY HYDRATION

• Choose good old water instead of fizzy sugar-sweetened drinks to keep you hydrated
• A simple one – don’t keep sugary drinks in the house. If they’re not there, you can’t drink them. Save them for when you’re out and about as a real treat
• Jamie sometimes uses fresh fruit to make water more exciting – check out his quick and easy flavoured water ideas for inspiration. And, if you still want that fizzy vibe, simply use sparkling water
• Limit fruit juice to 150ml portion sizes or, even better, dilute it with water so you’re consuming even less! You can count a 150ml serving as one portion of your 5-a-day, but remember it’s best to opt for whole fruit and veg most of the time as they contain extra fibre that’s typically removed during the juicing process
• Remember that kids aged 4 to 8 years old should be aiming for 1.1 to 1.3 litres of liquid a day from drinks (water, milk, juice), and they need reminding to stay hydrated
• Adults need on average 1.6 litres per day for women and 2 litres per day for men, though of course these amounts vary depending on age, weight, activity level and so on.

BREAKFAST LIKE A KING (OR QUEEN!)

Breakfast is essential – it’s the most important meal of the day, providing important nutrients such as protein for the growth and repair of muscles, and carbohydrates for energy to bridge the gap until lunchtime. Here are some easy switch ideas. Remember: cereal is not the only option, and if you make your own brekkie you can control the amount and type of sugar in your food.

• Packed with protein, eggs are a brilliant, super-quick way to start the day – rustle up some scrambled, poached or sunny side-up eggs (depending on your preference) and serve up on wholemeal toast. An omelette is a great choice, too
• Make savoury brekkies fun so that your kids enjoy them and want to eat them, such as Kerryann’s dippy eggs & asparagus soldiers – adults, of course, will love them just as much
• Favour the natural sweetness from fruit rather than adding sugar to your brekkie, so you get extra nutrients such as fibre, vitamins and minerals, too. Try Jamie’s recipes for Pukkolla & tropical fruit or Eggy bread
• Smoothies are a good option if you’re making them from scratch, as you can bolster the natural sweetness of fruit with more goodness from ingredients such as oats, nuts and seeds
• If you need breakfast on the go, try Jools’ recipe for a kinda Bircher oats that suits kids and adults alike, and uses the natural sweetness of dried fruit rather than added sugar
• Pancakes are a great weekend treat, and you can use fruit to add natural sweetness – if it’s nice and ripe, you shouldn’t need to add any honey or syrup either. Or, try serving up with some tasty savoury fillings, such as avocado, tomato and chilli with a squeeze of lime.

TREATS & PUDS – GET THE BALANCE RIGHT

• Save indulgent, high-sugar puddings for the weekend and special occasions
• During the week, choose fresh fruit with yoghurt (or frozen yoghurt) if you want something sweet after a meal
• To get the kids interested, make some fruit kebabs and give them finely chopped nuts and seeds, a little dessicated coconut or homemade fruit pureés to dunk them in
• Jools’ recipe for fruit ice lollies is a great healthy option and a brilliant fun way to get your kids involved in making a sweet treat they will enjoy
• Get your kids eating simple savoury snacks based around veggies, so their taste buds aren’t trained to only want sweet stuff. Jamie and Jools have managed to get their kids thinking frozen peas are a treat! A good one to try is veg crudites and homemade dips or guacamole that they can help you make
• Our weaning expert, Michela Chiappa, has lots of great tips on how to make veggies exciting for kids, including a delicious recipe for an easy kale frittata that makes a great snack
• For ideas on how to help keep things on the healthier side if you’re having a kids party, check out this feature full of fun inspiration from Bettina Campolucci-Bordi
• It’s easy to confuse hunger with thirst so try having a glass of water or a cup of tea, coffee or milk before reaching for a high-sugar or high-fat snack
• And remember the simplest rule of all: if you don’t have these food items in the house, then you can’t eat them!"

Fonte e imagens: http://www.jamieoliver.com/news-and-features/features/top-tips-recipe-ideas-to-reduce-your-sugar-intake/#DGkSSZBDEvutbKPc.97

Panquecas ao estilo EUA

Maravilhosamente fofas e espessas

Ingredientes

• 3 ovos de galinhas criadas ao ar livre
• 115 g farinha
• 1 colher de chá bem cheia de fermento-em-pó
• 140 ml leite
• 1 pitada de sal

Estas panquecas americanas são incríveis com frutas, natas, banana, xarope de Ácer, etc

4

20m

Muito fácil

Metodo

Estas panquecas americanas são ótimas! Em vez de serem finas e sedosas como crepes franceses, elas são maravilhosamente macias e espessas e pode ser feitas, até à perfeição, de imediato. Simples, simples, simples.

Primeiro separar os ovos, colocando as claras numa tigela e as gemas noutra. Adicione a farinha, o fermento e o leite às gemas e misture com um batedor, até obter uma mistura de espessura lisa. Bata as claras com o sal até formar picos firmes. Misture as claras em castelo na massa - que agora está pronta para usar.

Aqueça uma boa frigideira antiaderente em fogo médio. Despeje um pouco de sua massa na frigideira e frite por alguns minutos até que começar a ficar dourada e firme. Neste ponto, pode acrescentar o ingrediente extra para o lado cru antes de soltar com uma espátula e virar a panqueca. Continue fritando até que ambos os lados estejam dourados.

Você pode fazer essas panquecas grandes ou pequenas, a seu gosto. Você pode servi-las simplesmente mergulhado em xarope de Ácer, ou com um pouco de manteiga ou natas. Ou, se você optar por um ingrediente extraa, tente um destes:
milho fresco,
mirtilos,banana, maçã ralada/às fatias,chocolate ralado,qualquer outra coisa que você pode imaginar...
PS - Panquecas de mirtilo (acima) são óptimas, mas você deve experimentar as panquecas de milho. Com uma condição - você deve usar milho fresco. Para fazer isso, retire as folhas exteriores e corte cuidadosamente uma faca de milho - este vai soltar todos os grãos de milho - e polvilhe dessas matérias sobre sua panqueca, antes de virá-lo na panela. Eu gostaria de ter um pouco de bacon grelhado sobre minhas panquecas de milho, regadas com um pouco de xarope de Ácer. Isso soa horrível mas sinceramente gosto muito!
Informação Nutricional. Quantidade por porção

• Calorias 254 13%
• Hidratos de carbono 40.9g 18%
• Açúcar 19.3g 21%
• Gordura 5.7g 8%
• Gorduras saturadas 1.7g 9%
• Proteínas 9.4g 21%

Fonte e imagem: http://www.jamieoliver.com/recipes/eggs-recipes/pancakes-usa-stylie/?utm_source=facebook&utm_medium=Editorial%20Social&utm_term=general&utm_content=271013

Adorável harissa de rosas e tomate

Ter um frasco deste no seu frigorífico é brilhante. Minha maneira favorita de comer é com peixes oleosos, como cavala ou sardinha. As pétalas de rosas são delicadas e perfumadas, e equilibram bem o calor do piri-piri. Você pode muito bem comer qualquer jardim de rosas, apenas certifique-se que não foram pulverizadas com pesticidas. Se você pode encontrar algumas rosas, com aroma, você vai notar a sua fragrância surgirá através da harissa.

Informação Nutricional - por dose:

• Calorias 73kcal
• Hidratos de carbono 8.5g
• Açúcar 8.0g
• Gordura 3.7g
• Gorduras saturadas 0.5g
•   Proteínas0.9g

Serve 10

Ingredientes

• 350 g tomates maduros, cortados ao meio
• 200 g de piri-piri fresco
• 4 dentes de alho, descascados
• azeite
• sal
• pimenta preta recentemente moída
• 2 colheres (sopa) de sementes de cuminhos
• 1 colher (chá) de sementes de coentros
• 1 colher (chá) de colorau
• 1 mão-cheia de pétalas de rosa, lavadas
• 3 colheres (sopa) de água de rosas
• 2 colheres (sopa)de açúcar
• 1 pitada de vinagre tinto
• 1 colheres (sopa) de azeite extra-virgem

Preparação

Embora você poderia cortar tudo isso à mão, vai levar um tempo, sugiro usar um processador de alimentos. No entanto, se você pode fazer com as mãos, desde que use um par de luvas de borracha para proteger você do piri-piri que, como seus sucos, pode irritar a pele.

Pré-aqueça o forno a 150 ° C. Espalhe os tomates (virados para cima), piri-piris e dentes de alho numa grande assadeira, regue com azeite e tempere. Coloque no forno e asse por 1 hora, dando a bandeja uma sacudidela algumas vezes durante o cozimento.

Depois de uma hora, retire o tabuleiro do forno e deixe esfriar. Uma vez que os piri-piris estão frios o suficiente para lhes tocar, coloque umas luvas de borracha, retire os talos e retire as sementes. Você pode fazer isso com água corrente, pois ajuda com a lavagem das sementes. Descasque os dentes de alho e coloque no processador de alimentos com o piri-piri. Pulse até picado, em seguida, adicione o cominho, coentro e colorau, tempere bem com sal e pimenta e pulse novamente.

Em seguida, adicione os tomates, pétalas de rosas, água de rosas e açúcar, e pulse até obter uma pasta robusta, com lindas manchas de tomate e pétalas de rosa.

Transfira a massa para uma tigela e misture um pouco de vinagre de vinho tinto e azeite extra-virgem. Você deve ter uma bela pasta avermelhada. Prove - você quer um bom equilíbrio entre o calor do piri-piri, o colorau, a nitidez do vinagre e as pétalas de rosas perfumadas. Tempere de novo e adicione outro toque de vinagre, se necessário. Quando estiver satisfeito com o gosto coloque, com uma colher, num frasco esterilizado e mantenha na geladeira até um mês

Fonte: http://www.jamieoliver.com/recipes/vegetables-recipes/lovely-tomato-and-rose-petal-harissa

Imagem: http://www.racheldemuth.co.uk/blog/haloumi-kebabs/