Food Tweaks

Polenta and Broccoli Sticks

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Cut broccoli into the many little “trees” that are part of it. Steam it or place it in the microwave until it softens . Mash the broccoli with a fork into small pieces.
Boil water or vegetable stock together with salt and pepper.
When it starts boiling, lower the heat and add the polenta. Stir fast for 5 minutes, so it does not stick, until polenta is boiled and we get a thick dough.
Remove from heat. Add mashed broccoli with olive oil and stir until well mixed.
Grease a tray with olive oil: Pour and knead the dough to half/1 cm thick. Let cool. Once cool, unmold the polenta. Cut the sticks 1 cm wide (approx.)
Before serving, brown in a pan with a little olive oil.

Ingredients

200 g polenta
800 ml water or vegetable stock
1 medium-sized head of broccoli
2 tablespoons olive oil
Salt and pepper to taste

Tips

Did you know broccoli is high in calcium and we absorb it very easily? Not only dairy products are high in calcium. Almonds, legumes and seeds are a good source of calcium as well. Remember, in order to have strong bones, we need not only sun, but also exercise!

Medium

Tricky Bonbon Chocolates with No Added Sugar (25 Balls)

Rehydrate the sliced figs in the orange juice for 24 hours. If the orange juice is not enough to cover the figs, add some water.
Drain the figs and put them into a Beko Sense Table Blender or Beko Sense Hand Blender Set or similar. Reserve the liquid for later use.
Blend the figs with the almonds, salt and cocoa powder to get a paste that is smooth but strong enough to shape. If necessary, add some of the orange juice, but keep the texture of the paste in mind. Keep the paste into the fridge for a few hours.
Model it into ball shapes with your the hands and coat them with whatever you prefer (grated coconut, chopped nuts, seeds, cocoa powder with cinnamon).
You can keep these chocolate balls in the fridge for a few days.

200 g dry figs
2 oranges juice
100 g almonds
2-3 tablespoon cocoa powder (with no sugar)
A pinch of salt
To coat: grated coconut, cocoa powder and cinnamon, sesame, chopped pistachios.

This chocolate balls are loaded with magnesium; the figs, almonds and cocoa powder are full of it. They are full of fiber, too. Both nutrients are crucial for the good working of our digestive functions and for preventing future health problems.

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Fresh tips to make your child eat like a Pro

Easy

Strawberry And Banana Petit-Suisse

Wash and clean strawberries. Add to a food processor and whip lightly, not allowing them to become too liquidy.
In a bowl, add strawberries and mashed banana. Little by little, add the cottage cheese, in order to get a good texture.
Use seasonal strawberries. If not, replace them with blueberries, raspberries, blackberries, papaya or any other fruit.

20 strawberries
1 mashed banana
200 g unsalted cottage cheese

Cottage cheese is a dairy food we don’t pay much attention to, and the truth is that its nutritional profile is excellent. It is a very good source of protein and we can use it both in desserts and in other savory dishes (salads, pâtés, lasagna or stuffed quiches, for instance). Did you know that it has almost twice calcium and iron of yogurt?

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Medium

Quinoa and Banana Pancake

Crush the boiled quinoa with a food processor and pour a little vegetable milk until you get a thick and creamy cream. Add powdered cinnamon, eggs and a mashed banana to the mixture. Dough consistency should be thick, similar to crepe dough. Add milk or solid ingredients to make it thicker.
Heat some olive oil in a pan and add the dough, allowing it to simmer on one side before turning it over.
Once ready, garnish with blackberry puree. Pancakes are ready for breakfast.

1 cup boiled quinoa
½ cup vegetable milk
Powdered cinnamon
2 eggs
1 banana
Blackberry puree

This breakfast is rich in protein, thanks to both the egg and quinoa, whose protein content is higher than cereals’. In addition, together with banana and blackberries, it makes a great combination for the day when kids are more physically active.

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Easy

Salad Roll

Prepare all the vegetables: cut lettuce and red cabbage thin julienne style, make thin strips with the pepper and cucumber, grate the carrot, cut the avocado in slices and separate cilantro leaves.
Set the ingredients so they can be grabbed easily.
Fill a bowl big with enough cold water to fit all the rice paper.
One by one, soak for 30-40 seconds until softened, spreading them onto a clean and smooth surface.

For the sauce:
Heat the vegetable drink and dissolve peanut butter into it. Let cool and thicken a bit. The sauce is ready for dipping.

Rice paper as desired
Lettuce
Grated carrot
Red Cabbage
Red pepper
Cucumber
Avocado
Coriander
5 tablespoons sugar-free peanut butter
150 ml sugar-free vegetable drink

This recipe is full of fiber, vitamins and good quality fat. An example of what we should eat on daily basis: lots of vegetables!
Did you know peanuts are a high-protein food? This is because, although we normally use them as dried fruits, they are actually legumes, and they share this property with the rest of its family foodstuff. Served as a main meal, we could fill the roll with tofu, shrimp, an omelet or chicken.

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Hard

Sweet Potato, Spinach and Yogurt Spaghetti

Create the spaghetti with a veggie pasta maker. Fill a pot with water and bring to a boil.
Sauté the sliced garlic in a frying pan with a bit of olive oil. Once browned all over, add the spinach it becomes smooth; add the raisins and tomatoes. Leave the preparation for a few minutes and then turn off the heat.
Add the yogurt, parsley, lemon juice, salt and pepper; mix everything.
Cook the sweet potato spaghettis in the boiling water until they get tender; drain and mix with sauce.
Get a simple recipe for a different pasta dish.

2 medium-sized sweet potatoes
500 g spinach
3 garlic cloves
1 yogurt (natural)
Juice of 1 lemon
Parsley
Cherry tomatoes
1 bunch raisins
Black pepper
Salt

Vegetable spaghetti, also called "zoodles," gives us a lot of options when cooking attractive and healthy dishes without falling into the usual refined wheat pasta. Zucchini, pumpkin, turnips and beets lend themselves very well to this type of preparation, which is made using a very simple device that is similar to a pencil sharpener. When it comes to feeding children, is important that we look for attractive dishes. Also, we need to make sure they’re getting proper nutrition. The presentation of the same dish can be decisive when it comes to children's food acceptance.

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Medium

Pea Pancakes

In a cooking pot with boiling water, cook the peas and spinach for 1 minute
Pour avocado, flour, eggs, olive oil and peas into a food processor. Mash and add water if needed to make a creamy batter.
Add a glug of olive oil to a frying pan. Add a tablespoon of the batter. Fry over low heat until the batter browns, then flip it over to the other side.

500 g peas and baby spinach
¼ avocado
140 g cornflour
2 eggs Olive oil
Tablespoons of water if needed

Remember that pastries, even homemade, should be only for occasional consumption. Pastries might be great from time to time, when we celebrate a birthday or a family event. But considering daily habits, other options that do not contain added sugars are much better—in this case, panela. Yes, homemade is better than industrial, always!

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Hard

Carob And Oat Cake

Preheat oven to 180º
In a large bowl, crack eggs and beat them together with panela until they double in size.
Gently add oil and yogurts. Add oatmeal, carob powder and yeast packet and mix the batter until it becomes uniform.
Line the mold with baking paper, pour the cake and spread it uniformly. Dust with cinnamon, lemon and orange zest.
Bake for 30 minutes, approx., until a skewer comes out clean.

4 eggs
2 plain yogurt
125 g mild olive oil
60 g panela
310 g oatmeal
60 g carob powder
1 yeast packet
Lemon and orange zest

It is a flexible cake. You can replace carob for wholemeal flour, or cocoa for a different flavor.
If you use flavored yogurts, the outcome will be different as well.
Add fresh fruit, or some chopped nuts, like almonds.

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Easy

Sweat Cereal Cream

Use a saucepan to boil the milk with all the ingredients except from dried fruit and compote cream. Boil until well cooked. If all the milk boils away, add more to enable the cereal to keep cooking. Once everything is well cooked, add dried fruits and compote cream.
With a food processor, crush everything until you get a cream with a very creamy texture similar to a yogurt.
Add more cinnamon, compote or dried fruit cream according to taste, until achieving a sweet and delicate flavour.Store in a jar in the fridge for a few days and serve as a yogurt in the mornings, with fresh fruit as a side.

2 liters milk (to taste)
100 g millet
100 g quinoa
100 g oat flakes
Handful of raisins
2 tablespoons fresh compote (optional)
1 tablespoon hazelnut cream (optional)
Cinnamon, to taste Splash of water

This breakfast has 2 good points:
They provide us a healthy sweet option that isn’t the typical, very sweet baby foods or conventional breakfast cereals.
They include cereals and pseudocereals that are not common (millet or quinoa) which adds variability to our diet and gives us ideas beyond wheat and its derivatives.

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Easy

Pumpkin Custard

In a pan with boiling water, cook the pumpkin until it tenders.
In a blender, mix the pumpkin with all the ingredients except the cornflour. (Keep a glass of vegetable drink). Whip until uniform and lumpless.
In a glass with a little bit of vegetable drink, dissolve cornflower in cold water.
Boil pumpkin cream and add cornflour gradually. Do not stop stirring the mixture. If there are lumps, pour back into the blender.
Serve custards in single containers and let them cool down at least for 2 hours in the fridge. Dust with a bit of cinnamon and serve.

200g pumpkin
½ l vegetable drink
125ml coconut milk
2 tablespoons cinnamon
3 tablespoons cornflour

It is often believed that pumpkin, nutritionally speaking, is like potatoes or sweet potatoes, but that’s not quite right. The nutritional composition of this vegetable is much closer to the other vegetables than to tubers. Pumpkin, in addition of being immensely versatile in the kitchen, is rich in beta carotene, like carrots (that’s why both have the same orange color). The more colors on the plate, the greater the variety of beneficial compounds!

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Hard

Pumpkin Gnocchi with Hazelnut Pesto

Dice the pumpkin. Cook in boiling water in a pan. As it tenders, strain and reserve.
Make a gnocchi dough with all the ingredients. Add flour little by little. Once the dough is pliable and compact, it is ready.
Boil water. Stretch gnocchis dough, sprinkling the board with flour if necessary. Cut the dough into uniform medium sized cylinders. With a knife, cut the cylinders into portions and shape softly with a fork. Keep in the fridge.
For pesto, in a mortar, crush with a pinch of salt, garlic and basil (200g) until achieving a fine paste. Add hazelnuts and grind until flat. In the mortar, add oil little by little while it emulsifies with the paste.
Boil water. Add the gnocchi slowly (6–7 pieces). Set over medium-low fire until they all float to the top. Skim them off and hold for 30-60 seconds. Let drain.
Once ready, add the pesto.
Eat!

500 g pumpkin
150-200 g wholegrain flour
1 egg
Nutmeg
Black pepper
Turmeric
Salt

PESTO
Basil
Garlic
Salt
Handful of hazelnuts

Turmeric is a natural anti-inflammatory. But also, if combined with pepper, as in this recipe, its effects are greatly enhanced. It is a good idea to use different spices to flavor our food, since they add flavor and allow us to add less salt.

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Easy

Fruit Ice Creams

Cut fruit into cubes or slices, remove peel, stones and seeds and freeze them.
When ready to eat, pour banana slices into the food processor and whip until it has the consistency of ice cream.
Add the rest of the fruit and whip again. Cream should be at least 50% banana for good texture.
Top with desired toppings.
Prepare it when ready to eat it or 15 minutes before, at most, and keep in the freezer; otherwise, instead of a creamy texture it will be hard ice.

Frozen banana
Other fleshy fruit: Mango, strawberry, peach, blueberry…
Optional: Yogurt, soy yogurt, whipped yogurt…
Toppings: shaved dark chocolate, dried fruits, grated coconut, sunflower seeds, fruit cubes…

General Tips for Ice Creams
Slushies: watery fruits like watermelon, melon or citrus are appropriate.
For Creamy Ice Creams: Use a dairy base such as plain yogurt, whipped cheese or Greek yogurt. Normally, milk or vegetable drinks turn out to be too liquid unless we use only bananas.
Avoid using sugar or dairy sugary products. Fruit is a natural sugar source.

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Medium

Red Bean Hamburgers (8 hamburgers aprox.)

Cook the beans as cooked typically, or clean and drain the jar of cooked beans
Meanwhile, chop garlic clove and onion and fry with the olive oil; when they start to brown, add grated carrot and turn a few times until it tenders.
When it tenders, add cooked and drained beans and the spices to taste. Mix and mash everything.
Keep mashing so the beans start to break.
Once mixed, turn off the heat and add breadcrumbs (or oat flakes or cooked rice) and the chopped parsley.
Pour mixture in a bowl and let cool.
Shape hamburgers with hands or pasta cutter so it has a better shape
They can be frozen and fried straight from the freezer.

1 onion
250 g red beans (raw) or 700-750 g (cooked; jarred it fine)
2-3 medium-sized carrots
3 tablespoons breadcrumbs or oat flakes or cooked rice
2 tablespoons olive oil
1 garlic clove
Fresh parsley
Salt and spices to taste

Legumes are the best vegetable protein foodstuff and, in general, we do not eat them that much. It would be good to gradually make them part of our daily diet while reducing red and processed meat. Replace sausages or nuggets for vegetable hamburgers.
Kids can help shape the hamburgers. These hamburgers pair perfectly with salad!

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