8 Easy Low-Carb Appetizers

"Zucchini Parmesan Fries
Servings: 4-6

INGREDIENTS
Zucchini Fries
2-3 zucchini squashes
2 cups plain bread crumbs
1 cup grated Parmesan cheese
1 tablespoon chili powder
½ tablespoon garlic powder
1 teaspoon kosher salt

Cilantro-Lime Sauce
1 cup plain Greek yogurt
1 tablespoon minced cilantro
1 tablespoon lime juice
¼ teaspoon garlic powder
½ teaspoon kosher salt

PREPARATION
1. Preheat oven to 400°F (200°C).
2. Cut the ends off the zucchini and slice the squash into ¼ inch thick by 2-3 inch long strips.
3. In a larer bowl, mix the bread crumbs, Parmesan, chili powder, garlic powder, and salt until well combined.
4. In a small bowl, beat 2 eggs. Dip the zucchini strips in the egg wash until fully coated, then transfer the strips to the bread crumb mixture and toss until evenly coated.
5. Transfer the breaded zucchini strips to a parchment paper-lined bking sheet lined with parchment paper and bake for 20-25 minutes, flipping the fries halfway through.
6. In a small bowl, mix the yogurt, cilantro, lime juice, garlic powder, and salt until well combined.
7. Enjoy!


Buffalo Cauliflower Bites
Servings: 4

INGREDIENTS
1 head cauliflower
1 tablespoon olive oil

Batter
½ cup flour
1 teaspoon garlic salt
½ cup whole milk
1 tablespoon hot sauce

PREPARATION
1. Preheat oven to 450˚F (230˚C).
2. Cut the head of cauliflower in half. Pluck bite-sized florets from each half. Trim bottoms of florets as necessary.
3. In a medium bowl, mix the batter ingredients.
4. Add cauliflower to the batter. Stir so each floret is fully coated.
5. Line a baking sheet with parchment paper. Spread cauliflower florets on the baking sheet.
6. Drizzle with olive oil.
7. Bake for 20 minutes.
8. Remove the cauliflower from the oven and toss with buffalo sauce.
9. Return cauliflower to oven and bake for an additional 10 minutes until browned to your liking.


BBQ Cauliflower Bites
Servings: 4

INGREDIENTS
1 head cauliflower
1 tablespoon olive oil
Salt, to taste
Pepper, to taste
¾ cup BBQ sauce

PREPARATION
1. Preheat oven to 450˚F (230˚C).
2. Cut the head of cauliflower in half. Pluck bite-sized florets from each half. Trim bottoms of florets as necessary.
3. Line a baking sheet with parchment paper. Spread cauliflower florets on the baking sheet.
4. Drizzle with olive oil. Season with salt and pepper.
5. Bake for 20 minutes.
6. Remove florets from oven and toss with BBQ sauce.
7. Return florets to the oven and bake for an additional 10 minutes until browned to your liking.
8. Brush more BBQ sauce on the cooked cauliflower for extra flavor.


Garlic Parmesan Cauliflower Bites
Servings: 4

INGREDIENTS
1 head cauliflower
2 eggs
2 tablespoons parsley, chopped
Garlic-Parmesan Crust
1 cup panko bread crumbs
¼ cup grated Parmesan
2 teaspoons garlic salt
2 teaspoons Italian seasoning


PREPARATION
1. Preheat oven to 450˚F (230˚C).
2. Cut the head of cauliflower in half. Pluck bite-sized florets from each half. Trim bottoms of florets as necessary.
3. In a medium bowl, mix the Parmesan crust ingredients.
4. In a separate bowl, whisk eggs. Dredge the cauliflower in the eggs, then garlic-Parmesan mixture.
5. Lay the cauliflower on a baking sheet. Drizzle with olive oil, then season with salt and pepper.
6. Bake for 20-30 minutes, until crispy and browned to your liking.
7. Garnish with chopped parsley.


Guacamole Deviled Eggs
Servings: 12

INGREDIENTS
12 eggs
Guacamole
2 avocados
2 tablespoons lime juice
Salt, to taste
Pepper, to taste
1 tomato, diced
½ cup red onion, diced
2 tablespoons cilantro
1 tablespoon garlic, minced
1 tablespoon jalapeño, minced
Garnish
Tortilla chips
Cilantro

PREPARATION
1. Place the eggs in a large pot and cover with one inch of cold water. Cover with a lid.

2. Bring to a rolling boil, and remove from heat. Let the eggs sit, covered for 8-10 minutes.

3. Remove from water and immediately place in bath of ice water for a few minutes.

4. Remove shells and cut the egg in half, vertically. 

5. Remove the yolk and place in a bowl. Set the cooked whites aside on a serving tray.

6. In the bowl with the yolks, add all the ingredients for guacamole. Mash until well incorporated.

7. Spoon guacamole mixture into the bowls of the cooked egg whites.

8. Garnish with a broken piece of a tortilla chip and cilantro.

9. Serve & enjoy!


Garlic Roasted Brussel Sprouts
INGREDIENTS
1 pound brussels sprouts, halved
4 tablespoons olive oil
½ teaspoon salt
1 teaspoon pepper
1 teaspoon garlic powder
¼ cup bread crumbs
¼ cup Parmesan, grated

PREPARATION
1. Preheat oven to 400˚F (200˚C).
2. Place brussels sprouts in a large bowl. Drizzle olive oil and toss to coat. Sprinkle the rest of the ingredients and toss again.
3. Spread the sprouts on a baking sheet. Bake for 20 minutes, then flip the sprouts, then bake for an additional 20 minutes or until the sprouts are fork-tender and golden.
4. Enjoy!


Cauliflower "Potato" Salad
Servings: 6-8

INGREDIENTS
1 head cauliflower
Salt, to taste
Pepper. to taste
2 tablespoons olive oil

Dressing
1⁄2 cup Greek yogurt
1 tablespoon dijon mustard 1 tablespoon honey
2 tablespoons dill, chopped 1 tablespoon olive oil
1 garlic clove, crushed Juice of 1⁄2 lemon
½ red onion, diced
3 stalks celery, diced
3 hard-­boiled eggs, chopped

PREPARATION
1. Preheat oven to 400˚F (200˚C).
2. Slice cauliflower into small florets.
3. Place cauliflower onto baking sheet and season with salt, pepper, and olive oil. 4. Bake in preheated oven for 25 minutes or until lightly browned and a bit crispy.
5. In a large bowl, combine all dressing ingredients. Set aside.
6. Once cauliflower is cooked, set aside and let cool slightly before adding to the yogurt dressing.
7. Garnish with more freshly chopped dill before serving.
8. Enjoy!



Zucchini Carrot Fritters
INGREDIENTS
Fritters
1 cup chickpeas, peeled
1 zucchini, grated
1 carrot, grated
2 eggs
½ cup whole wheat panko
2 teaspoons basil, chopped
½ teaspoon garlic powder
½ teaspoon salt
½ teaspoon pepper
Olive oil
Ganish
Plain Greek yogurt
Green onion, diced

PREPARATION
1. Mash chickpeas with a fork in a large bowl. Set aside.
2. Grate zucchini and carrots. Place in a clean dish towel or cloth and squeeze out as much moisture as possible.
3. Add veggies, panko, egg, basil, garlic powder, salt, and pepper to the bowl with the mashed chickpeas, and stir until homogenous.
4. Heat olive oil in a large skillet on medium heat.
5. Scoop 2 tablespoons of mixture into your hand press to compress it into a patty.
6. Cook for about 1-2 minutes, until the underside is golden brown then flip and repeat.
7. Serve with a dollop of plain Greek yogurt and diced green onion.
8. Enjoy!"

Vídeo: https://www.facebook.com/officialgoodful/videos/1726341437436315/

Fonte e imagens: https://www.buzzfeed.com/rachelgaewski/these-8-easy-low-carb-appetizers-are-a-great-healthier?utm_term=.cgyMAYQGR2#.asDPXQVmyg

How to store food and leftovers

"Tips on storing food and leftovers to prevent food poisoning, including:

• fridge storage
• "use-by" dates
• freezing food
• storing eggs
• storing meat and poultry
• freezing and defrosting
• using leftovers
• re-using plastic bags

What goes in the fridge?

Some foods need to be kept in the fridge to help slow down germs' growth and keep food fresh and safe for longer.

These are foods marked with a "use by" date and "keep refrigerated" on the label, such as milk, meat and ready meals.

Cool down leftovers as quickly as possible (ideally within two hours), store them in the fridge and eat them within two days.

It is safe to let food cool completely at room temperature before storing it in the fridge.

Avoid putting open tin cans in the fridge, as the food inside may develop a metallic taste.

Follow the manufacturer's instructions or place the contents in a storage container or covered bowl before refrigerating. 

Fridge maintenance

Keep your fridge temperature at 5C or below.

If your fridge has a digital temperature display you may wish to check it against an internal fridge thermometer now and again to make sure it's accurate.

Clean and inspect your fridge regularly to ensure it remains hygienic and in good working order. 

"Use-by" dates

No food lasts forever, how ever well it is stored. Most pre-packed foods carry either a "use-by" or a "best before" date.

• "Use-by" dates appear on foods that go off quite quickly. It can be dangerous to eat foods past this date.
• "Best before" dates are for foods with a longer life. They show how long the food will be at its best.

Food can look and smell fine even after its "use-by" date but that doesn't mean it's safe to eat. It could still contain bugs that could make you ill.

Eating food past its "best before" date is not dangerous, but the food may not be good quality.

Freezing food

You can freeze pretty much everything, including:

• yogurt
• cheese (except soft cheese as the freezing process affects the texture) 
• milk
• meat
• fish
• eggs, including boiled eggs
• bananas: peel and wrap them or place in an air tight container before freezing
• baked goods
• rice: read our safety tips
• bread

Anything with a high water content like strawberries and tomatoes will go squishy but are still fine to cook with.

Place food in an air-tight container or wrap it tightly in freezer bags or similar before placing in the freezer otherwise the cold air will dry it out.  

Storing eggs

Eggs are best stored in the fridge as they are kept at a constant temperature.

Eggs can also be frozen. Two ways to freeze eggs:

• crack the egg and separate yolks and whites into separate plastic containers or food bags before freezing. This is handy for baking.
• crack the egg into a plastic tub and beat it before freezing - great for omelettes and scrambled eggs.

You can safely store a boiled egg in the fridge for a couple of days. Boiled eggs can also be frozen.

Storing meat and poultry

It's important to store meat safely in the fridge to stop bacteria from spreading and avoid food poisoning.

• Store raw meat and poultry in clean, sealed containers on the bottom shelf of the fridge.
• Follow any storage instructions on the label and don't eat meat after its use-by date.
• Keep cooked meat separate from raw meat and ready to eat foods in general.

Freezing and defrosting meat and fish

It's safe to freeze meat and fish as long as you:

• freeze it any time before its use-by date
• defrost meat and fish thoroughly before cooking – lots of liquid will come out as meat thaws, so stand it in a bowl to stop bacteria in the juice spreading to other things
• defrost meat or fish in a microwave if you intend to cook straight away, or if not, defrost in the fridge overnight so it doesn't get too warm
• cook food until it's steaming hot throughout

Make sure meat is properly wrapped in the freezer or it might get freezer burn, which can make it tough and inedible.

Date and label meat in the freezer and eat it within 24 hours of defrosting. 

You can freeze meat for a long time and it will still be safe to eat, but the quality will deteriorate so it's best to eat it within three to six months.

Don't worry if it's frozen for longer – try marinating it before cooking to improve texture or use herbs and spices to add flavour.

Re-freezing meat and fish

Never re-freeze raw meat (including poultry) or fish that has been defrosted.

You can cook frozen meat and fish once defrosted, and then refreeze them.

You can re-freeze cooked meat and fish once, as long as they have been cooled before going into the freezer. If in doubt, don't re-freeze.

Frozen raw foods can be defrosted once and stored in the fridge for up to 24 hours before they need to be cooked or thrown away.

To reduce wastage, divide the meal into portions before freezing and then just defrost what you need.

Using leftovers

Don't throw away leftovers: they could be tomorrow's lunch! Follow these tips to make the most of them:

• Cool leftovers as quickly as possible, ideally within two hours. 
• Divide leftovers into individual portions and refrigerate or freeze.
• Use refrigerated leftovers within two days.
• When reheating food, make sure it is heated until it reaches a temperature of 70C for two minutes, so that it is steaming hot throughout.
• Always defrost leftovers completely, either in the fridge or in the microwave.
• When defrosted, food should be reheated only once, because the more times you cool and reheat food, the higher the risk of food poisoning.
• Cooked food that has been frozen and removed from the freezer should be reheated and eaten within 24 hours of fully defrosting.
• Foods stored in the freezer, such as ice cream and frozen desserts, should not be returned to the freezer once they have thawed.
• For safety and to reduce waste, only take out of the freezer what you intend to use within the next 24 hours.

Re-using bags

With more people re-using single-use plastic carrier bags or using a reusable bag for life, you can help prevent bacteria spreading to ready-to-eat food by:

• packing raw foods separately from ready-to-eat foods, in separate bags
• keeping one or two reusable bags just for raw foods only – don't use the same bags for ready-to-eat foods
• checking your bags for spillages, such as raw meat juices or soil, after every use

If there has been any spillage, soiling or damage, plastic bags for life or single-use plastic carrier bags should ideally be disposed of.

Cotton and fabric-based bags for life can be put in the washing machine.

Page last reviewed: 27/06/2016

Next review due: 27/06/2019"

Fonte: http://www.nhs.uk/Livewell/homehygiene/Pages/how-to-store-food-and-leftovers-safely.aspx#leftovers

Tarte de Abóbora com Requeijão e Espinafres

1 (1 kg) abóbora butternut

200 g requeijão

30 g farinha

1 colher de chá de sal

q.b. pimenta

q.b. noz moscada

3 ovos M

30 g  miolo de noz

1 (170 g)  folhas de espinafres

1 (230 g)  massa de tarte (receita aqui)

Ligue o forno e ligue-o na função estática para os 180 º C.

Corte a abóbora ao meio coloque num tabuleiro com a parte cortada virada para cima e deixe cozinhar durante cerca de 30 minutos.

Deite o requeijão numa tigela, junte-lhe a farinha, o sal e uma pitada de pimenta moída  e de noz-moscada. Desfaça o requeijão com um garfo ao mesmo tempo que o mistura com os restantes ingredientes. Adicione os ovos e misture muito bem.

Pique grosseiramente o miolo de noz.

Retire a abóbora do forno, elimine as pevides e a casca e esmague a polpa com um garfo. Junte a polpa da abóbora à mistura de requeijão, adicione as folhas de espinafres e as nozes picadas e misture bem.

Forre uma forma de tarte com cerca de 24 cm de diâmetro e bordos altos, com a massa para tarte. Pique o fundo com um garfo e recheie com a mistura de requeijão e abóbora.

Leve ao forno e deixe cozinhar durante cerca de 40 minutos.

Fonte e imagem: http://www.alimentacaosaudavel.dgs.pt/receita/tarte-de-abobora-com-requeijao-e-espinafres/

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.

Bolachas de Citrinos

Projecto Felicidário: Carolina Celas

Ingredientes:

• 100gr de manteiga em temperatura ambiente;
• 225gr de açúcar;
• 2 ovos;
• 450gr de farinha de trigo;
• 1/2 colher de chá de fermento em pó;
• 1 pitada de sal; e,
• raspa e sumo de 1 limão ou laranja.

Misture a manteiga e o açúcar, com a batedeira, até ficar uma mistura fofa. Adicionar os ovos. Peneirar a farinha, adicionar o sal e o fermento em pó Adicionar ao preparado lentamente, com a batedeira em velocidade baixa, intercalando com a raspa e o sumo de limão/laranja.
foi aqui que tive de adicionar mais
Formar uma bola da massa, colocar num recipiente, por exemplo um tupperware, e levar ao frigorífico durante uma hora.
Estender a massa com o rolo, sobre uma superfície polvilhada com farinha, cortar as bolachas com formas. Colocar num tabuleiro, forrado com papel vegetal, colocar no forno pré aquecido a 180ºC, durante cerca de 10 minutos, até as extremidades começarem a ficar douradas.
Colocar sobre uma superfície e deixar arrefecer.
As bolachas podem ser guardadas num local seco, fechadas num recipiente hermético.

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

Empanadas de atum

Fotografia: Edouard Sicot

• Pessoas : 4
• Nível : Fácil
• Preparação: 30 min
• Cozedura: 40 min
• Preço: Baixo

Ingredientes:

• (para 16 unidades)
• 1 cebola
• 1 lata de atum (160 g)
• 400 g de tomate pelado (em lata ou fresco)
• 2 dentes de alho picados
• 2 ovos cozidos
• massa quebrada

Preparação:

•  Pique finamente a cebola, refogue com o azeite da lata de atum.
• Adicione o tomate picado e os dentes de alho picados.
• Refogue em lume brando, cerca de 20 min, até reduzir o líquido.
• Deixe arrefecer antes de adicionar o atum. Misture o atum ao refogado.
•  Descasque os ovos cozidos e corte cada um em oito.
• Corte a massa tendida em rodelas de 10 cm de diâmetro.
• Coloque uma colher (de sobremesa) da mistura e uma parte de ovo cozido. Dobre a massa ao meio e feche o bordo.
• Coloque as empanadas num tabuleiro forrado com papel manteiga.
• Asse em forno a 180.ºC, cerca de 20 a 25 min, até a massa estar cozida.

Fonte e imagem: http://www.elle.fr/Elle-a-Table/Recettes-de-cuisine/Empanadas-au-thon-2463501

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

Blackberry & apple pie

Fotografia: David Loftus

"This is the best apple pie in the world. You can't go wrong with Bramley cooking apples, delicious blackberries and stem ginger. The cooking time can depend on how freshly picked the apples are, so the best thing is to cook them until they're softened first. And I don't know if you've noticed this, but blackberries in shops never seem to taste of anything these days unless they've just been picked from a local grower – so do try to get fresh ones if you can, or pick your own straight from the bush!

Nutritional Information - Amount per serving:

• Calories 668kcal
• Carbs 79.0g
• Sugar 35.5g
• Fat 33.9g
• Saturates 20.2g
• Protein 9.6g

Ingredients

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

Method

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

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

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

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

Fonte e imagem: http://www.jamieoliver.com/recipes/fruit-recipes/blackberry-and-apple-pie

How to Meet Your Protein Needs without Meat

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

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

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

Nuts, seeds, soy products, cereal, eggs and dairy are all good meatless protein choices. These groups of food each contain different amino acids (the building blocks of proteins) and different levels of protein quality. There is no need to consume certain foods in special combinations as nutritionists once thought! When your diet includes a variety of each of these types of foods, you can rest assured that you're consuming all the amino acids you need for muscle growth and cell repair.

Nuts
Nuts provide a good dose of protein along with some heart-healthy fatty acids and antioxidants (vitamins A and E). They are also packed full of fiber. Take your pick! Many nuts have a significant source of protein ready to work for your body. Peanuts, almonds, pistachios, cashews, and pine nuts are among the highest in protein, while chestnuts and hazelnuts, although they do still have some protein, are the lowest. Think out of the box when you’re adding nuts to your diet. They can be grated, toasted, ground or eaten raw and are great when combined with salads, wraps, soups and stews and baked goods. But pay special attention to portion size! Nuts are a great source of many nutrients, but do come with a hefty dose of calories, thanks to the healthy fats they contain. A single serving is just 1 oz! Many nuts are best when stored in a refrigerator, which helps keep their fats from going rancid (for up to 6 months).

 

Nuts, 1/4 cup	Protein	Calories	Fat
Peanuts, raw	9 g	207	18 g
Almonds, dry roasted	8 g	206	18 g
Pistachios	6 g	171	14 g
Hazelnuts	5 g	212	21 g
Pine nuts	5 g	229	23 g
Cashews, raw	5 g	197	16 g
Walnuts	4 g	164	16 g

Seeds
Seeds are another great way to grab a few grams of protein and many other nutrients. Healthful unsaturated fats, as well as phytochemicals, make seeds a powerhouse for heart disease and cancer prevention. Just a quarter cup of pumpkin seeds (also called pepitas) has 8.5 grams of protein. Add this amount to a salad or eat them plain for a quick snack. Sunflower seeds are easy to add to pasta or salads, or sandwich wraps, while sesame seeds are easily ground and sprinkled onto steamed veggies for a protein dusting.

 

Seeds (1/4 cup)	Protein	Calories	Fat
Hemp seeds	15 g	232	18 g
Pumpkin seeds, roasted	9 g	187	16 g
Flaxseed	8 g	191	13 g
Sunflower seeds, roasted	8 g	205	18 g
Sesame seeds, roasted	6 g	206	18 g

Legumes
Dried peas, beans and lentils belong to a group of food known as "pulses" or "legumes." Aside from soybeans, these plants have a very similar nutrient content, which includes a good dose of protein. On average, they have about 15 grams of protein per cup, and tagging along with the essentials protein are fiber and iron. Adding beans, lentils and dried peas to your meals is a great way to replace meat (a beef burrito can easily become a black bean burrito, for example) while still getting your much needed protein. Add pulses to soups, salads, omelets, burritos, casseroles, pasta dishes, and more! Make bean dips (such as hummus, which is made from garbanzo beans, or black bean dip) to spread on sandwiches and use as protein-packed dips for veggies or snack foods.

 

Legumes, 1 cup cooked	Protein	Calories	Fiber
Soybeans	29 g	298	10 g
Lentils	18 g	230	16 g
Split peas	16 g	231	16 g
Navy beans	16 g	258	12 g
Garbanzo beans (chickpeas)	15 g	269	12 g
Black beans	15 g	227	15 g
Kidney beans	15 g	225	11 g
Lima beans	15 g	216	13 g
Pinto beans	14 g	234	15 g

Soy
Soybeans are a complete protein that is comparable in quality with animal proteins. Eating soybeans (and foods made from soybeans) has been growing trend in America for only five decades, but this protein-rich bean has been a staple in Asia for nearly 4,000 years! This plant powerhouse is used to create a variety of soy-based foods that are rich in protein: tofu, tempeh, textured vegetable protein (TVP, a convincing replacement for ground meat in recipes), soymilk and "meat analogs," such as vegetarian "chicken" or faux "ribs" are all becoming more popular as more Americans practice vegetarianism. To learn more about using tofu, read Tofu 101. To learn how soy may impact your health, click here.

 

Soy Foods	Protein	Calories	Fat
Soybeans, 1 cup cooked	29 g	298	10 g
Tempeh, 4 oz cooked	21 g	223	13 g
Edamame, 1 cup shelled	20 g	240	10 g
TVP, 1/4 cup dry	12 g	80	0 g
Soy nuts, 1/4 cup roasted	11 g	200	1 g
Tofu, 4 oz raw	9 g	86	5 g
Soy nut butter, 2 tablespoons	7 g	170	11 g
Soymilk, 1 cup sweetened	7 g	100	0.5 g
Soymilk, 1 cup unsweetened	7 g	80	0.5 g

Grains
In a culture that focuses largely on wheat, it's easy to overlook the many types of other grains available to us. Some of these grains are very high in protein and can be included in your diet for both whole-grain carbohydrates and muscle-building protein. Quinoa is unusually close to animal products in protein quality, making it an excellent grain to replace white rice or couscous. It can also be cooked and mixed with honey, berries and almonds in the morning for a protein-packed breakfast. Other grains high in protein include spelt, amaranth, oats and buckwheat. Choose whole-grain varieties of cereals, pastas, breads and rice for a more nutritious meal.

 

Grains	Protein	Calories	Fiber
Amaranth, 1 cup cooked	9 g	238	9 g
Quinoa, 1 cup cooked	9 g	254	4 g
Whole wheat pasta, 1 cup cooked	8 g	174	6 g
Barley, 1 cup cooked	7 g	270	14 g
Spelt, 4 oz cooked	6 g	144	4 g
Oats, 1 cup cooked	6 g	147	4 g
Bulgur, 1 cup cooked	6 g	151	8 g
Buckwheat, 1 cup cooked	6 g	155	5 g
Brown rice, 1 cup cooked	5 g	216	4 g
Whole wheat bread, 1 slice	4 g	128	3 g
Sprouted grain bread, 1 slice	4 g	80	3 g

Dairy
If you consume milk products, dairy is a great way to add some extra grams of protein to your day. Low-fat milk, cheese and yogurt are easily accessible, quick to pack and fun to incorporate into many meals and snacks. Whether you’re drinking a cup of skim milk with your dinner or grabbing some string cheese before you run errands, you can pack about 8 grams of protein into most servings of dairy. You’re also getting some bone-building calcium while you’re at it! Keep in mind that low-fat varieties of milk products are lower in calories and fat, but equal in calcium to the full-fat versions; low-fat varieties may also be higher in protein.

 

Dairy	Protein	Calories	Fat
Fat-free cottage cheese, 1 cup	31 g	160	1 g
2% cottage cheese, 1 cup	30 g	203	4 g
1% cottage cheese, 1 cup	28 g	163	2 g
Fat-free plain yogurt, 1 cup	14 g	137	0 g
Low-fat plain yogurt, 1 cup	13 g	155	4 g
Parmesan cheese, 1 oz grated	12 g	129	9 g
Whole milk yogurt, 1 cup	9 g	150	8 g
Goat's milk, 1 cup	9 g	168	10 g
1% milk, 1 cup	8 g	102	2 g
Swiss cheese, 1 oz	8 g	106	8 g
2% milk, 1 cup	8 g	121	7 g
3.25% (whole) milk, 1 cup	8 g	146	8 g
Low-fat cheddar/Colby cheese, 1 oz	7 g	49	2 g
Part-skim mozzarella cheese, 1 oz	7 g	72	5 g
Provolone cheese, 1 oz	7 g	100	8 g
Cheddar cheese, 1 oz	7 g	114	9 g
Blue cheese, 1 oz	6 g	100	8 g
American cheese, 1 oz	6 g	106	9 g
Goat cheese, 1 oz	5 g	76	6 g
Feta cheese, 1 oz	4 g	75	6 g
Part-skim ricotta cheese, 1 oz	3 g	39	2 g

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

 

Eggs	Protein	Calories	Fat
Egg, 1 boiled	6 g	68	5 g
Egg white, 1 cooked	5 g	17	0 g
Liquid egg substitute, 1.5 fl oz	5 g	23	0 g

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

Fonte e imagens: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=158