Beetroot croquettes- Kροκετες παντζαρι- Croquettes di barbabietola
If your kids don’t eat enough veggies , try with this colorfull recipe ! Rich in acid folic , vit A , B, C , calcium, iron, manganese, potassium , copper , magnesium , fiber , proteins
Ingredients for 10 croquettes :
1 cooked beetroot – 300gr feta (cheese made in Greece from a mixture of sheep and goat’s milk)
2 eggs – gluten free breadcrumb
Method:
In a large bowl mash up the beetroot & feta using a fork or an immersion blender.
Add 1 or 2 tbsp breadcrumb until mixture is solid. Roll it into balls and place onto a plate. Refrigerate for 20- 30 min to firm up.
Celeriac chips (oven roasted)- Τραγανα τσιπς σελινοριζας – chips di sedano rapa
Ingredients:
1 celeriac peeled and cut into chips
4 tbs olive oil , salt , paprika
Method:
Preheat the oven to 200°C (392°F)
Place the celeriac chips on a baking sheet
Drizzle over the olive oil , salt , paprika
Stir it all together
Roast chips for about 20 min or until are golden and crispy
Raw Celeriac salad / Σελινοριζα / Sedano rapa
Celeriac is a variety of celery cultivated for its edible roots, hypocotyl, and shoots. It is sometimes called celery root
It is edible raw or cooked, and tastes similar to the stalks (the upper part of the stem) of common celery cultivars. Celeriac may be roasted, stewed, blanched, or mashed. Sliced celeriac occurs as an ingredient in soups, casseroles, and other savory dishes.
Celeriac is very low in calories. 100 g root holds just 42 calories, good source of vitamin K and essential minerals such as phosphorus, iron, calcium, copper, and manganese
Celeriac salad
1 cereliac root , 1 apple , 1 orange , arugula , olive oil , apple cider vinegar
Wash the root under fresh water . Peel it with a potato peeler. Cut it into thin, uniform matchsticks (julienne)
In a large bowl mix arugula , orange slices , apple cubes , celeriac julienne . Add olive oil and apple vinegar. Mix well and enjoy a dish full of vitamins A, B , C , K*, coumarins, essential minerals such as phosphorus**, copper iron, calcium, and manganese.
**Phosphorus is required for cell metabolism, maintaining blood buffer system, bone and teeth formation. Copper helps restore immunity, prevents anemia, and required for bone metabolism.
*Vit K improve bone mineralization by promoting osteotrophic activity in the bones. Research studies suggest that it also has established role in Alzheimer’s disease patients by limiting neuronal damage in the brain
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 42 Kcal | 2% |
| Carbohydrates | 9.20 g | 7% |
| Protein | 1.5 g | 3% |
| Total Fat | 0.30 g | 1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 1.8 g | 5% |
| Vitamins | ||
| Folates | 8 µg | 2% |
| Niacin | 0.700 mg | 4% |
| Pantothenic acid | 0.352 mg | 6% |
| Pyridoxine | 0.165 mg | 13% |
| Riboflavin | 0.060 mg | 5% |
| Thiamin | 0.050 mg | 4% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 8 mg | 13% |
| Vitamin E | 0.36 mg | 2% |
| Vitamin K | 41 µg | 34% |
| Electrolytes | ||
| Sodium | 100 mg | 6.5% |
| Potassium | 300 mg | 6.5% |
| Minerals | ||
| Calcium | 43 mg | 4.3% |
| Copper | 0.070 mg | 8% |
| Iron | 0.70 mg | 9% |
| Magnesium | 20 mg | 5% |
| Manganese | 0.158 mg | 7% |
| Phosphorus | 115 mg | 16% |
| Zinc | 0.33 mg | 3% |
| Phyto-nutrients | ||
| Carotene-ß | 0 µg | — |
| Crypto-xanthin-ß | 0 µg | — |
| Lutein-zeaxanthin | 1 µg | — |
Enogastronomista 