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
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.
1 celeriac peeled and cut into chips
4 tbs olive oil , salt , paprika
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
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
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|
|Total Fat||0.30 g||1%|
|Dietary Fiber||1.8 g||5%|
|Pantothenic acid||0.352 mg||6%|
|Vitamin A||0 IU||0%|
|Vitamin C||8 mg||13%|
|Vitamin E||0.36 mg||2%|
|Vitamin K||41 µg||34%|
- 2 washed & unpeeled sweet potatoes (you can leave the skin on – it adds nutrition & a nice texture) and cut into sticks
- 2 tabs cornstarch
- paprica- black pepper- onion powder – garlic powder – oregano- olive oil – salt
- Preheat oven to 200°C (400 °F)
- Line a large baking sheet with parchment paper
- Put potatoes in a plastic bag, toss with cornstarch. Blow a little air into the bag, twist the top and shake it vigorously
- Now place sticks into a bowl , add 3 tbs olive oil , onion & garlic powder , paprica , black pepper . Mix all together with your hands
- Line the sticks into the sheet
- Bake for about 20 min. Once bottom of fries are getting crisp, flip them over and cook for another 20 minutes.
- Serve with salt , thyme & fresh beer “Baffo d’ oro birra Moretti “
Spiced red wine poached pears cream filled/ Γεμιστα αχλαδια ποσε’ σε κοκκινο κρασι με μπαχαρικα/Pere ripiene di crema al vino rosso speziato
Poached pears in spiced red wine ( filled with mascarpone cream)
- A. 3 pears (peeled-stalk intact) , 1 bottle red wine , 250 gr sugar , 2 cinnamon sticks , 2 star anise , orange & lemon peel
- B. For mascarpone cream : 100 gr mascarpone (or Philadelphia cheese) , 1 tbs honey, cinnamon . chopped walnuts (optional)
- Put all ingredients (A) except the pears in a saucepan just large enough to hold the fruits and bring to a boil
- Place the pears into the wine mixture then simmer uncovered for about 40-45 min. or until tender when pierced with a fork.
- Transfer pears to a bowl and continue to boil the poaching liquid until reduced to half (about 20 min. until is thickens)
- Now use an apple corer to scoop out the seeds and fill the pears center with the mascarpone cream
Mascarpone cream: Combine mascarpone or Philadelphia , honey , cinnamon , chopped walnuts into a bowl . Mix until smooth and creamy
Ways to serve poached pears :
1.You can serve it with vanilla or cinnamon ice cream , greek yogurt , whipped cream.
2.In a dish or in a glass put pears and some mulled wine (or other liquor 80 proof and above ⇒40% alcohol by volume) and apply a flame to the liquor. We recommend a long lighter. Before you light the drink, remove any alcohol you don’t want to catch fire from the area.
Serve warm, putting a few chopped walnuts or almonds into each glass and enjoy!
Mulled wine is an ancient drink which has survived to modern times. Usually made with red wine and various spices and fruits.Mulled wines have a long history. In medieval times these wines were called Ypocras or Hipocris, named after the Greek physician Hippocrates. They were thought to be very healthy, and indeed, with wine at the time being far more sanitary than water, these heated drinks probably did keep people healthy through the cold winters.
Mulled wine reduces the risk of cardiovascular disease and heart attacks.
Red wine is a great source of antioxidants, which increases levels of HDL (good cholesterol) and gets rid of the bad stuff, which can significantly prevent heart disease and clogged arteries. It also contains tannin, which performs an anti-viral action by attacking the protein of viruses, making it highly effective in fighting off colds and ‘flu.
Cinnamon has anti- inflammatory properties ,is very effective against ‘flu symptoms. Lowers blood sugar levels
Cloves are anti-parasitic ,they have powerful anti-bacterial properties.
Lemon and orange are antiseptic and high in vit C
1 bottle red wine (not sparkling), 200gr sugar , 2 cinnamon sticks, grated nutmeg, 1 orange (juice and peel) , 1 lemon (peel only), 5 cloves, 2 star anise
Feel free to use your favorite fruits and spices ( clementines, apples, limes, ginger , pepercorns etc)
Peel the skin of the orange and lemon
- Put the wine in a saucepan with the rest of the ingredients (peels .fruits , spices and sugar)
- Squeeze the orange to get the juice and add it to the wine
- Heat gently until sugar has dissolved.
- Bring to boil and cook for 5 min. Stir constantly until it becomes a beautiful thick syrup
- Ladle it into heatproof glasses and serve with a cinnamon stick
- Recipes for Hippocras (odiern Mulled wine) from a manuscript c.1530. Add.Mss. 36542 f.2a. Reproduced by permission of the British Library.
A super food dish -gluten free – and rich of proteins , calcium , Vit A, vit K , vit C , fibers , antioxidants
Ingredients: Quinoa 1 cup , Swiss chard , spring onions, purple cabbage , pomegranate , toasted and chopped dried fruits (nuts, pistachios , almonds etc)
Method: Prepare quinoa by using 2 parts of water to 1 part of quinoa
(1 cup quinoa + 2 cups water) Add quinoa , water and salt to a pot and bring to boil for about 15 min. Set aside.
In a large bowl mix all ingredients : chopped vegetables (swiss chard , spring onios, purple cabbage) quinoa , pomegranate seeds , toasted dried fruits
In a small bottle whisk together the olive oil , apple vinegar and salt.
Top with dressing
1 cup of boiled quinoa , or 180 gr , contains :
- Protein: 8 grams.
- Fiber: 5 grams.
- Manganese: 58% of the RDA.
- Magnesium: 30% of the RDA.
- Phosphorus: 28% of the RDA.
- Folate: 19% of the RDA.
- Copper: 18% of the RDA.
- Iron: 15% of the RDA.
- Zinc: 13% of the RDA.
- Potassium: 9% of the RDA.
- Over 10% of the RDA for Vitamins B1, B2 and B6.
- Small amounts of Calcium, B3 (Niacin) and Vitamin E.
GI: very low
Ingredients: 1 purple cabbage – gorgonzola (or another blue cheese . roquefort etc) – walnuts – pesto – olive oil
Beetroot & purple carrots velvety soup with goat cheese
Ingredients for 6 serves:
- 3 beetroot chopped into small pieces
- 3 purple carrots
- 1 medium onion
- olive oil
- 1 lt chicken or beef stock
- fresh goat cheese
- salt & pepper
Method: Peel and chop onion, carrots and beetroots.
Heat the oil in a saucepan over medium – high heat. Add the onion & carrots , cook for 5′ or until onion is tender.
Add the beetroots and cook for 10′.
Add the chicken stock and bring to the boil partially covered for about 1 hour or until beetroot is tender. Season with salt and pepper
Trasfer the vegetables to a blender and process until smooth
Ladle soup into bowls and serve topped with goat cheese or feta . Sprinkle with chopped herbs (parsley , chives)
Purple foods are good for your heart , liver , kidneys , stomach , and immune system.
Ingredients for the salad: Baby spinach , pistachio , pecans, dried cranberries
Ingredients for dressing sauce: 1 cup raspberries – 1 tbs honey – 1/3 cup olive oil – 1/2 cup balsamic vinegar
Salad: Wash baby spinach under cool water. Place in salad bowl and add the rest of ingredients: purple carrots julienne or slices , pistachio , pecans & dried cranberries.
Dressing: Mash berries until liquefield. Put all ingredients (berries- honey -oil-balsamic vinegar) into a jar and shake well until dressing is creamy. Season to taste with salt before serving and enjoy this healthy gift from nature!
Baby spinach is high in
- vitamin A (necessary for healthy vision, immune function, skin and bone health)
- vitamin K ( important for proper blood clotting)
- folate ( important for woman of childbearing age, because it helps to prevent neural tube defects in developing babies)
- Rich in fiber and antioxidants.
- Vitamin C
- contain higher amounts of phenolics (especially anthocyanins) and show higher antioxidant capacity than their orange and yellow counterparts . Anthocyanins may provide the following health benefits:
- Anti-Carcinogenic Effects Against Colon Cancer Cells
- Strong Anti-Inflammatory Properties
- Eye Health Protecting Qualities
- Improved Vascular Health