Tag Archives: vegetarian food

Matteo Casadio’s Energy Bar

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Today I wanted to try to make healthy homemade  Energy Bars. I  concentrated on combining  superfruits and other ingredients with excellent healing properties. The result is a tasty, easy and quick treat.

barretta-energetica

Ingredients for 18 bars :
200 g oatmeal
100 g shelled almonds
70 g dried cranberries
80 g shelled walnuts
50 g pitted dates
50 g flaxseed ( Melandri Guerzoni )
30 g raisins Zibibbo ( Bonomo & Giglio )
100 g of the highest quality goji berries ( Discount Coupon )
50 ml Maqui juice ( Discount Coupon )
30 g gelatin Zibibbo ( Bonomo & Giglio )
100 g of peanut butter
100 g maple syrup (Fabbri )
35 g coconut oil
In a bowl combine coconut oil, maple syrup, peanut butter, and  Zibibbo gelatin. Stir until the ingredients are well mixed .

Add oatmeal, almonds, dried cranberries, walnuts, dates , raisins, goji berries , crushed flax seeds,  and Maqui juice.
Mix well and pour the mixture into a rectangular pan 24 cm x1 8 cm x 2.5 cm lined with baking paper.
Press down firmly until level . Place in refrigerator for at least 2 hours.
Empty the mold on top of a cutting board and with a sharp knife cut into 8 cm x 3 cm  rectangles.
Place bars ontop of eachother separated by wax paper and store in the refrigerator.

These bars can be made at home in a short amount of time.  The ingredients such as dried fruit can be changed to your taste.

More energy bar variations to come!

Stay tuned!

Cabbage, Potato, and Black Garbanzo Bean Soup

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A great recipe for healthy eating and to prepare ourself for the cold nights ahead: Cabbage, Potato, and Black Garbanzo Bean Soup!

minestra di verza

Ingredients for 4 people:
500 g cabbage
500 g potatoes
200 g black garbanzo bean
celery
1/2 onion
extra virgin olive oil
4 slices whole wheat bread
salt
pepper

First, put the  black garbanzo bean in a large bowl with cold water and bicarbonate (3 g per liter) and leave for at least 12 hours. Rinse and put them  in a pot with water and cook slowly until they are tender.

In another pot , put the thinly sliced ​​onion and brown it with a little oil.
Add the cabbage and celery cut into small pieces and then dried for a few minutes on medium-low heat .
Add vegetable broth or water ,  black garbanzo bean,  and peeled  potatoes cut into cubes and salt.

Bring to a boil , adding more broth or water if necessary : it will not be too tight , since then the bread will absorb the liquid.
Adjust salt.
In a pan put a little olive oil and toast on both sides 4 slices of bread.
Place a slice of bread in the center of each bowl and pour a nice ladle of soup. Complete with olive oil , and freshly ground black pepper.

Guacamole

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Guacamole is a sauce of Mexican origin.
Main ingredient is the avocado.

avocado
ingredients:
1 ripe avocado
1/2 fresh onion Tropea
1/2 tomato red hard
50 ml extra virgin olive oil
juice of half a lime
a few leaves of fresh corriandolo
salt and pepper to taste
preparation:
Finely chop the onion.
Blanch the tomatoes for 10 seconds, peel it, remove the seeds and cut into small cubes regularly.
Cut the avocado in half by turning the knife around the pit.

guacamole
Remove the pit and with a spoon remove the pulp.
Mash the pulp with a fork until you get a creamy consistency.
Add remaining ingredients, mix and store in a tightly closed container in the refrigerator to avoid possible oxidation.

Insalata di frutta autunnale e mandorla

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Fine ottobre: faccio un giro al mercato tra le bancarelle della frutta.

latte di mandorlaPer 4 persone

12 acini di uva
2 mandarini
1 fico d’india
1/4 di melagrana
1 kiwi
8 pere volpine
200 ml acqua
100 g zucchero
20 ml rum foglioline di menta
1,5 g agar agar in polvere
300 ml latte di mandorla Fabbri
in alternativa lo si può fare con:
200 g mandorle dolci
250 ml acqua

Iniziare col preparare il latte di mandorla, frullando finemente mandorle e acqua. Lasciare in frigorifero per 24 ore in un contenitore chiuso ermeticamente, quindi filtrare. Lavare le pere volpine metterle in un pentolino con 200 ml di acqua e 100 g di zucchero e farle sobbollire fino a quando saranno cotte, se necessario aggiungere  ancora un po’ d’acqua. Lasciare raffreddare leggermente e aggiungere il rum. Pulire tutta la frutta: pelare i mandarini, il kiwi, il fico d’india.  Togliere pellicina all’uva e ai mandarini; togliere tutti i semi. Tagliare il kiwi in 4 fette. Sgranare la melagrana. Mescolare l’agar agar nel latte di mandorla e scaldare fino a bollore. Lasciare intiepidire. Nel frattempo  mettere le fette di kiwi nel fondo di 4 cocotte. Versare il latte di mandorla prima che inizi a gelificare. Disporre tutta la frutta. Lasciare raffreddare e nel momento di servire, versare un cucchiaio di sciroppo di pere volpine su ogni cocotte. Guarnire con foglioline di menta.

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Vegetarian sushi

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After preparing rice for sushi you can use it for so many preparations, … Today we will  use it to make Vegetarian Sushi!

vegetarian sushi

Ingredients for 4 people:

500 g sushi rice ( short grain small round )
650 ml . water
100 ml rice vinegar or White Balsamic Guerzoni
50 g sugar
10 g salt
wasabi
sweet and sour ginger
soy sauce
Poppy Melandri
Melandri shelled pumpkin seeds
Cream of yellow pepper Duca Carlo Guarini
Cream of olive Duca Carlo Guarini
Cream of onion and green apple Duca Carlo Guarini
Dried tomatoes in extravergine olive Duca Carlo Guarini
Spicy hot pepper into small pieces in virgin olive oil Duca Carlo Guarini
1 cucumber
1 red pepper
swiss chard
To prepare the rice do the following: recipe sushi rice .
Wash the beets and split the leaf from the stem. Blanch the leaves in salted water for 2 minutes, cool them immediately in plenty of ice water.
Cook also stems ; cooking cool them.
Wash peppers and cucumber and cut into long sticks .
In the mat for sushi, neatly lay out the chard leaves drained and dried , Spread the rice on a regular basis up to 3/4 of the length of the mat .
Spread a thin layer of wasabi in the center.
rolls

A fantasy complete with chopped vegetables and cream, then roll up compressing the rice to get a nice roll compact and uniform.

sushi rolls
Prepare 2 rolls without the chard leaves, always  stuff them with creams and vegetables, to taste. Roll one in sesame seeds, the other in pumpkin seeds.
With a portion of rice nibbles cylindrical form, spread on each a bit ‘of wasabi garnish and always will.
With a thin, sharp knife blade, cut the rolls and place in a serving dish, alternating with pieces of sushi.
Serve with pickled ginger and soy sauce.