Food & Wine

gluten free

Beetroot croquettes- Kροκετες παντζαρι- Croquettes di barbabietola

If your kids don’eat enough veggies , try with this colorfull recipe ! Rich in acid folic , vit A , B, C , calcium, iron, manganese,  potassium ,  copper , magnesium , fiber , proteins

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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.

 Then dip them,  first in beaten eggs and then into breadcrumbs.
Repeat this procedure one more time until well coated
Deep fry into hot oil (180 ° C /350° F) until golden.
Drain on kitchen paper. Serve the croquettes on a bed of fresh green salad.
Delicious , colorfull , healthy gift from nature rich in folic acid.

 

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Celeriac chips (oven roasted)- Τραγανα τσιπς σελινοριζας – chips di sedano rapa

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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

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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

1-CARNIVAL 2016 (6)1-pasta41-12-pasta63-pasta71-pasta8-002Celeriac 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

Celeriac, (Apium graveolens var. rapaceum), Fresh,
Nutrient value per 100 g
(Source: USDA National Nutrient data base)
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

No fry fries-Extra crispy sweet potatoes / Patate dolci croccanti/Τραγανες γλυκοπατατες

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Ingredients:

  • 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

Method:

  • 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 “09-christmas 20156308-1-20160125_144022sweet-potato-nutrients-infographic

Spiced red wine poached pears cream filled/ Γεμιστα αχλαδια ποσε’ σε κοκκινο κρασι με μπαχαρικα/Pere ripiene di crema al vino rosso speziato

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Poached pears in spiced red wine ( filled with mascarpone cream)

Ingredients:

  • 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)

Method:

  • 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!1-christmas 2015492-christmas 2015481-christmas 2015362-christmas 201554

 


Mulled wine / Vin brulè / Ζεστο αρωματικο κρασι

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

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1-christmas 2015231-christmas 201528Mulled Wine 

Ingredients:

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)

Method: 

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 stick1-christmas 2015271-1-christmas 201521 (2)hippocras-recipe1
  • Recipes for Hippocras (odiern Mulled wine) from a manuscript c.1530. Add.Mss. 36542 f.2a. Reproduced by permission of the British Library.

Quinoa salad /σαλατα κινòα(κουινòα)/Insalata di quinoa

A super food dish -gluten free – and  rich of proteins , calcium , Vit A, vit K , vit C , fibers , antioxidants1-CUCINA 4501-CUCINA 4491-CUCINA 4511-1-CUCINA 468
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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 dressing1-CUCINA 467

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.

 

1 cup of Swiss Chard , or 175 grams,  contains:
Calories: 35
GI: very low
NutrientDRI/DV

vitamin K636%

vitamin A60%

vitamin C42%

magnesium38%

copper32%

manganese29%

potassium27%

vitamin E22%

iron22%

fiber15%

choline12%

vitamin B212%

calcium10%

vitamin B69%

phosphorus8%

protein7%

pantothenic acid6%

zinc5%

vitamin B15%

vitamin B34%

folate4%

selenium3%


Roasted purple cabbage

Ingredients: 1 purple cabbage – gorgonzola (or another blue cheese . roquefort etc) – walnuts – pesto – olive oil1-CUCINA 415   1-1-CUCINA 4201-CUCINA 4191-CUCINA 4141-CUCINA 411-0021-CUCINA 4211-cab-001


Purple soup

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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. 

 Darker the food, the higher the antioxidant level. Enjoy purple soup!
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Baby spinach salad with purple carrots & dried fruits . Raspberry vinaigrette dressing

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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)

Berries:

  • Rich in fiber and antioxidants.
  • Vitamin C

Purple carrots:

  • 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