Tuesday, 30 April 2013

Vegetable boat on spaghetti ocean

  The vegetarian diet has had a great demand in recent years and there are several social –cultural factors that motivate this demand, such as religious ones, philosophical, health, between others.
  Today it is easy to find vegetarian meals in many restaurants. However, if on one hand there is a great curiosity about this regime, on the other, unhealthy eating habits, high sugar foods and processed products increase exponentially.
  A balanced diet, especially for children, is crucial for a healthier growth and it highly reduces the risk of contracting diabetes or obesity.
  Processed products should be replaced by fresh, natural products, such as fruits and vegetables.
  Introducing some vegetarian meals in the diet of the young ones, can be enriching and fun, especially if the basic nutricional concepts of a balanced vegetarian meal are respected.   That is, if meals are based on vegetables, fruits, nuts, seeds, grains and vegetable proteins.
  Preparing a child’s menu is a challenge, as far as, applying imagination to food is concern and working with the pleasures of mouth as well.

  My daughter has been a vegetarian since she was born and has always loved to share with her friends her beet or spinach bread, her edible flowers, her alfafa sprouts and many other dishes that arise children’s curiosity.
  I challenge you to define a especially healthy and a 100% vegetable weekday meal!
  This week’s recipe is for the young ones!

(serves 2)

1 zucchini
1 cup grated tofu
1 medium grated carrot
2 garlic cloves
2 tbsp olive oil
salt to taste
1 tbsp soy sauce
full spaghetti
3 fresh mushrooms
1 small turnip
1 carrot for the garnishing
1 parsley stalk for the garnishing

Cut the zucchini  in two halves to make two boats.
Dip the inside and cut the polp in small pieces. Reserve.
Remove the skin of the garlic and chop it.
Put the oil in a pan, heat it and add the garlic. Mix until lightly brown and add the tofu. Mix well for 3 minutes.
Add the carrot, wrap and season it with salt.
Add the zucchini pieces and the soy sauce. Cook for another two minutes. Remove from heat, cover and let it stand.
Cook the spaghetti.
Meanwhile, clean the mushrooms with a wet cloth and cut them into slices to make the fishes.
Make the mast of the boat using  a piece of the carrot you reserved for garnishing and make the flag with a small skin portion of the zucchini.
At the top of the mast, make a small hole and do the same to the flag.  Join them using the parsley stalk.
Cut a slice of the carrot to make the body of the Sun and small jilienne pieces to make the rays.
Peel the turnip and grate it to make a cloud.
To build the boat, make a small whole in the middle of the zucchini, insert the mast and fill the boat with the tofu and carrot preparation.
Organize the spaghetti in front as the sea and place the mushrooms fishes on top.
Make a cloud with a strand of spaghetti and fill the inside with the grated radish.

Bon appétit!

© veggie delicious food, April 2013

Thursday, 25 April 2013

Raw cocoa on a bed of hazelnuts

  These last days my thoughts were dominated by the desire to create this recipe, but it is only on  weekends that I find the necessary conditions to fullfill my culninary dreams. I must confess that preparing a dessert based on several ingredients and low sugar is a major challenge, especially if it has a happy ending.
  The magic ingredients that I chose for this dessert were dates, raw cacao powder and strawberries which are amazing super foods. Besides these, I also added hazelnuts and bananas.
  Raw cocoa powder hardly needs introduction, it is considered the "food of the Gods", it is very rich in anti-oxidants, minerals and it is appreciated by its aroma and flavor. Strawberries, which only by their color are quite appealing, are ideal for a balanced diet, given its richness in antioxidants and especially their anti-inflammatory properties. They protect cognitive function and improve heart function.
  As I have already emphasized in previous recipes, bananas are an important source of energy, vitamins, minerals and fiber. They contribute to muscle relaxation and they are easy to digest. These are sufficient arguments to eat at least one banana a day. For this reason, banana is the basis of this dessert with raw ingredients, except for the hazelnuts wich were toasted.
  It was so tasty that there was only one left for the photo!

(serves 4)

150 g hazelnuts
4 bananas (one per person)
8 dates (2 per person)
4 tbsp bio raw cacao powder (1 per person)
strawberries to taste

Put the hazelnuts on a baking sheet and put them in oven for about 10/15 minutes to roast (350 degrees).
Place the hazelnuts in a paper bag and massage them to loose their shin.

Place the hazelnuts in a blender and grind until they turn to wet crumble but without releasing too much oil.
Line the bottom of the pie tartines with parchment paper, place the hazelnuts on top and spread across the base and sides.

Put a banana in a blender, 2 dates and 1 tbsp of raw cacao. Grind everything until it is pureed.
Pour it on the basis of the hazelnuts and refrigerate it.

Repeat the procedure with the remaining ingredients.
Leave it for 1 hour in the refrigerator and serve it garnished with strawberries.

Bon appétit!

© veggie delicious food, Abril 2013

Sunday, 14 April 2013

Energetic banana smoothie – Saturday's 3rd menu

Energetic  banana smoothie – Saturday's 3rd menu

  Bananas have so many benefits that just by themselves they already make a complete meal!
  Did you know that just two bananas provide the body the necessary energy for a 90 minutes strong exercise? Now, add dates, the miracle fruit, filled with healing properties, simple carbohydrates, complex vitamins and proteins. A super food! And what about adding coconut oil and water, rich in enzymes, vitamins, minerals, amino acids, carbohydrates and antioxidants?!... 
  For the final touch, hemp seeds and cinnamon!
  Hemp seeds, another super food, a complete source of protein that also contains all essential amino acids and are rich in omegas 3, 6 and 9.
  Finish it with the taste and aroma of cinnamon powder, an antimicrobial action ...
  A flavorful super smoothie that fullfilled my nutritional needs until the end of the day!


2 bananas
4 dates
2 cups coconut water
1 tbsp of coconut oil
1 tbsp of hemp seeds
1 tsp of cinnamon powder

Grind all the ingredients and drink it immediately!

Bon appétit!

© veggie delicious food, April 2013

Raw sushi - Saturday's 2nd menu

Raw sushi - Saturday's 2nd menu

  After the soup, a true delight, especially for me, fond of Asian flavors!
  My raw sushi required some technique but it was quick to prepare and it was very good.
  To prepare the sushi you need a bamboo mat, nori algae, soy sauce, cabbage, carrots and avocado.


nori algae
1 cup cabbage cut into julienne
1 cup grated carrot
½ avocado sprinkled with lemon drops

You may heat the nori sheet a little, if you want a more crunchy texture.
Place the nori on the bamboo mat and on top, in layers, place the cabbage, the carrot and the avocado. Wrap it with the bamboo mat and press well each time you roll. Straighten the edges so the filling does not come out and when all the algae is wrapped, cut into the desired size.
Serve it with soy sauce and edible flowers.

Bon appétit!

© veggie delicious food, April 2013