For some hold a place in the daily table, while for others are purely dietary solution. Others admit being devotees, while some are completely out of them. Raw or cooked, fresh or frozen cover a large part of our diet. We are talking about the ... "controversial" vegetables, which if anything put color and flavor to our plate. Before we move on to the kitchen track, we should make a reference to the benefits of vegetables for health and the important role they play in our diet.
>> NUTRIENTS: Vegetables are a valuable ally for health because they are rich in vitamins, minerals, micronutrients and fiber. The value in terms of energy efficiency is very low (10-50 kcal / 100 g). Almost all vegetables contain no fat and no cholesterol. The bulk of their energy comes from carbohydrates and are considered a great source of vitamins A, C and folic acid, minerals and fiber.
Vegetables and fruits absorb minerals and other nutrients from the soil. Minerals are absolutely essential so our body can use vitamins and operate various enzymes.
Many vegetables are the most important sources of water-soluble vitamins. They contain large amounts of vitamin C, B1, B2 and provitamin A and in smaller quantities PP and folic acid.
Few vegetables are valuable sources of protein or carbohydrate. Such are the beans and peas, which are rich in protein, and potatoes and sweet potatoes, which is an important source of carbohydrate.
>> ADVANTAGES: A big advantage of vegetables is that they can be consumed in any form: fresh, frozen, canned, dried or in juice form. Defend the body against simple illnesses such as cold and flu, because of their content of vitamins, but also in various cancers such as colon, thanks to the fiber they contain. They stimulate the feeling of fullness and satiety. In addition, they help in blood circulation and prevent cardiovascular diseases.
>> RECOMMENDED CONSUMPTION: They form the basis of everyday food, particularly the daily diet should contain 30% vegetables and fruits. All vegetables do not have the same amount of vitamins and other nutrients. For a balanced yet tasty diet should be a variety of vegetables, which is the key to the consumption of significant amounts of vitamins.
>> IDEAL COMBINATIONS: Green leafy vegetables are ideally combined with each other at great salads and white and red meats, creating a rich combination of vitamins, minerals and proteins that are particularly beneficial for the body. Even you can "marry" with beans or rice that will reach in heaven your cooking in times of fasting or detox without starving.
>> DID YOU KNOW THAT ...:
Alternative tasty tip: We can put turkey breast on a healthy dose of protein. Just cut into morsels and add some more water until the vegetables begin to boil well.
>> NUTRIENTS: Vegetables are a valuable ally for health because they are rich in vitamins, minerals, micronutrients and fiber. The value in terms of energy efficiency is very low (10-50 kcal / 100 g). Almost all vegetables contain no fat and no cholesterol. The bulk of their energy comes from carbohydrates and are considered a great source of vitamins A, C and folic acid, minerals and fiber.
Vegetables and fruits absorb minerals and other nutrients from the soil. Minerals are absolutely essential so our body can use vitamins and operate various enzymes.
Many vegetables are the most important sources of water-soluble vitamins. They contain large amounts of vitamin C, B1, B2 and provitamin A and in smaller quantities PP and folic acid.
Few vegetables are valuable sources of protein or carbohydrate. Such are the beans and peas, which are rich in protein, and potatoes and sweet potatoes, which is an important source of carbohydrate.
>> ADVANTAGES: A big advantage of vegetables is that they can be consumed in any form: fresh, frozen, canned, dried or in juice form. Defend the body against simple illnesses such as cold and flu, because of their content of vitamins, but also in various cancers such as colon, thanks to the fiber they contain. They stimulate the feeling of fullness and satiety. In addition, they help in blood circulation and prevent cardiovascular diseases.
>> RECOMMENDED CONSUMPTION: They form the basis of everyday food, particularly the daily diet should contain 30% vegetables and fruits. All vegetables do not have the same amount of vitamins and other nutrients. For a balanced yet tasty diet should be a variety of vegetables, which is the key to the consumption of significant amounts of vitamins.
>> IDEAL COMBINATIONS: Green leafy vegetables are ideally combined with each other at great salads and white and red meats, creating a rich combination of vitamins, minerals and proteins that are particularly beneficial for the body. Even you can "marry" with beans or rice that will reach in heaven your cooking in times of fasting or detox without starving.
>> DID YOU KNOW THAT ...:
- The vivid color of vegetables is an indicator of the existence of vitamin A. In general, the more intense the yellow, orange or green, the more vitamin A there is. The outer leaves of dark green vegetables have more vitamins (up to 50 times) than the inner leaves.
- When cooking folic acid is destroyed by heat. Therefore, vegetables should be boiled in water and the rest be used in the manufacture of sauces.
- Ideally the consumption of fresh vegetables in season preserves the nutrients and also fit better the seasons nutritionally. However, sometimes we are not able to find, for example green beans in the middle of winter, so we end up to the alternative of frozen. This is not necessarily mistaken, because frozen vegetables are nutritionally equal to fresh vegetables, as after harvesting are tested and frozen immediately, keeping that way their nutritional value intact.
- Beta-carotene, a substance the body converts into vitamin A is abundant in vegetables with orange and dark green leafy vegetables. Ascorbic acid or Vitamin C is abundant in pepper, the Swede, the cabbage and leafy vegetables. Vitamins B1 and B2 present in green beans, the fragments and spinach. The PP abounds in the cabbage, green beans in, carrots, spinach, green peas etc.
DELICIOUS RECIPES WITH VEGETABLES
WINTER VEGETABLE SOUP WITH PARMESAN
Ingredients for 4 people:
1 large celery
6 to 7 leaves of Chinese cabbage
3 to 4 medium potatoes
1 large onion
2 medium leeks
3 green onions
1 carrot
1 bunch parsley
1 / 2 cup olive oil
Salt and pepper
To serve:
200 gr. grated parmesan cheese
Juice 1 1 / 2 lemon
Execution:
1. Wash our vegetables.
2. Cut celery into medium pieces.
3. Cut the cabbage leaves in a medium-sized pieces.
4. Peel potatoes and cut into pieces.
5. In a saucepan put some water, pour the oil and salt and allow to boil.
6. Pare the onions and leeks and cut into rings. Chop onion and parsley.
7. Last but not least cut the carrots into slices.
8. Once the water starts boiling, add our vegetables and let them fade evenly.
9. Cover and let boil until you can get a nice smell and flavor.
10. After you make sure your soup is well cooked, serve in deep dishes.
11. Season with pepper.
12. Garnish with grated Parmesan and drizzle with lemon juice.
Alternative tasty tip: We can put turkey breast on a healthy dose of protein. Just cut into morsels and add some more water until the vegetables begin to boil well.
Bon Appetit!
WHITE PAPOUTSAKI
Ingredients for 4 to 6 people:
4 to 6 medium white eggplants
1 cup soy
2 onions
3 to 4 fresh tomatoes, peeled and chopped
1 tablespoon tomato paste diluted in water
1 / 2 bunch parsley
1 / 2 cup olive oil
Salt and pepper
grated yellow cheese for garnish
For the sauce:
1 sachet of sauce
Ingredients for 4 to 6 people:
4 to 6 medium white eggplants
1 cup soy
2 onions
3 to 4 fresh tomatoes, peeled and chopped
1 tablespoon tomato paste diluted in water
1 / 2 bunch parsley
1 / 2 cup olive oil
Salt and pepper
grated yellow cheese for garnish
For the sauce:
1 sachet of sauce
500ml milk
a pinch of nutmeg
Execution:
1. Peel the eggplant, wash and cut them in half lengthwise.
2. Season with salt and let drain for about 1 / 2 hour.
3. Put the minced beans in a bowl and pour hot water. Allow 20 minutes after the rinse and track well.
4. With a spoon remove the flesh from the eggplant, careful not to drill.
5. Fry them in hot oil until wilted.
6. Put half of the oil in a saucepan and saute the minced meat with onions, stirring constantly.
7. Add the chopped tomatoes and parsley and having united with minced meat, slowly add the dissolved tomato paste. Simmer until liquid absorbed. - Optionally, add a little nutmeg.
8. Remove from heat and whisk the sauce.
9. Fill the eggplants with minced and sprinkle with remaining oil.
10. Salt and pepper and cover the shoes with the sauce.
11. Garnish with grated cheese and put in the oven at 180°C - 200°C for about one hour.
a pinch of nutmeg
Execution:
1. Peel the eggplant, wash and cut them in half lengthwise.
2. Season with salt and let drain for about 1 / 2 hour.
3. Put the minced beans in a bowl and pour hot water. Allow 20 minutes after the rinse and track well.
4. With a spoon remove the flesh from the eggplant, careful not to drill.
5. Fry them in hot oil until wilted.
6. Put half of the oil in a saucepan and saute the minced meat with onions, stirring constantly.
7. Add the chopped tomatoes and parsley and having united with minced meat, slowly add the dissolved tomato paste. Simmer until liquid absorbed. - Optionally, add a little nutmeg.
8. Remove from heat and whisk the sauce.
9. Fill the eggplants with minced and sprinkle with remaining oil.
10. Salt and pepper and cover the shoes with the sauce.
11. Garnish with grated cheese and put in the oven at 180°C - 200°C for about one hour.
Enjoy your meal with a glass of dry white wine of your choice.
It will be memorable…
Bon Appetit!
VEGETARIAN MOUSSAKA
Ingredients for 4 people:
4 medium potatoes
5 to 6 medium flask eggplants
5 to 6 large zucchini
Oil for frying
Salt
For the sauce:
1 large onion, finely chopped
3 medium tomatoes peeled and chopped
2 cloves garlic, minced
basil leaves, chopped
½ glass of white wine
1 / 4 cup olive oil
Salt
For the sauce:
1 sachet of sauce
500ml milk
a pinch of nutmeg
crumbled feta cheese into large crumbs
Execution:
1. Wash the vegetables and cut into oblong slices.
2. Salt the eggplant, let them "sweat", rinse with water and dry thoroughly.
3. Put oil in pan and let it warm up. Then fry them in order, first light zucchini, potatoes and at the end the eggplant.
4. Spread on absorbent paper to drain the redundant oil, while preparing the sauce.
5. Saute the onion with the garlic until golden. Then add the chopped tomatoes, salt and simmer together.
6. Add the wine and finally add the basil. Allow up to pull the liquid.
7. Pour the vegetables in a pan in the following order: a layer of potatoes, then a layer of eggplant, then zucchini. Then again the eggplant and close with a layer of potatoes. Spread the tomato sauce, evenly to cover the vegetables and top with the sauce after we have shuffled with the crumbs of feta cheese.
8. In preheated oven bake for about one hour at 200°C.
Leave your moussaka to cool, cut into delicious square pieces and...
Enjoy!
Ingredients for 4 people:
4 medium potatoes
5 to 6 medium flask eggplants
5 to 6 large zucchini
Oil for frying
Salt
For the sauce:
1 large onion, finely chopped
3 medium tomatoes peeled and chopped
2 cloves garlic, minced
basil leaves, chopped
½ glass of white wine
1 / 4 cup olive oil
Salt
For the sauce:
1 sachet of sauce
500ml milk
a pinch of nutmeg
crumbled feta cheese into large crumbs
Execution:
1. Wash the vegetables and cut into oblong slices.
2. Salt the eggplant, let them "sweat", rinse with water and dry thoroughly.
3. Put oil in pan and let it warm up. Then fry them in order, first light zucchini, potatoes and at the end the eggplant.
4. Spread on absorbent paper to drain the redundant oil, while preparing the sauce.
5. Saute the onion with the garlic until golden. Then add the chopped tomatoes, salt and simmer together.
6. Add the wine and finally add the basil. Allow up to pull the liquid.
7. Pour the vegetables in a pan in the following order: a layer of potatoes, then a layer of eggplant, then zucchini. Then again the eggplant and close with a layer of potatoes. Spread the tomato sauce, evenly to cover the vegetables and top with the sauce after we have shuffled with the crumbs of feta cheese.
8. In preheated oven bake for about one hour at 200°C.
Leave your moussaka to cool, cut into delicious square pieces and...
Enjoy!
