Today the book brings a pancake with blueberries (delicious, prepared with yogurt and light), Falafel and sauce tahini (part of our eating routine for a long time, a great vegetarian option), the Quinoa salad with tomato roast, the Mushroom Grill, a stew of vegetables and a Banana Bread (which for us would be a cake).
Then treat yourself to the experience of spending a day without meat, and who knows, you turn into 2, 3, 4 ... This movement is for the good of people, animals and the planet. Come join!
Breakfast
Pancake with blueberries (ours was with blackberries!)
In a large bowl, sift flour 225g, 3 teaspoons (tsp) baking powder, a pinch of salt and 4 tablespoons (soup) of sugar. Make a hole in the center and add 50g butter with melted salt, organic milk 125ml, 125ml plain yogurt, 2 large organic eggs, slightly beaten and 1 teaspoon (tsp) vanilla extract. With a fouet, beat until dough is smooth. Add 150g fresh or thawed blueberries, stirring gently. Melt a bit of butter in a skillet over medium heat, turning it so that the entire bottom is greased. Place 4 tablespoons (soup) of batter into the hot skillet and fry for 1 minute, until bubbles form on the surface. Turn the pancake and cook the other side until golden brown. To serve, heap up some on a plate, sprinkle with powdered sugar and add fresh 1 handful of blueberries. Water them generously with maple syrup. Rende 12.
Packed Lunches
Falafel with tahini sauce
Place 225g chickpea sauce in cold water from one day to the other. Drain it and blend in a food processor to make it smooth. Remove the chickpea and beat 2 medium onions, chopped 3 cloves garlic, chili and 3 green. Add this mixture to the chickpea and add one handful of chopped parsley, 2 tablespoons (tea) coriander powder and 3 tablespoons (tea) of powdered cumin. Add 1/2 teaspoon (tsp) baking powder and a pinch of salt. Form small balls and fry them in hot olive oil until golden. This Lebanese dish is served with Tahiniyeh - tahini sauce, prepared with 2-3 cloves garlic, crushed with a little salt, one part juice of 2 lemons and 150ml tahini. Beat with the whisk manual food processor, adding lemon juice or warm water gradually thinning tahini until it reaches the desired consistency. If necessary, add more salt. Came with the falafel. Serves 4.
Lunch
Quinoa salad with roast tomato
Quinoa is a tiny grain, like a beads, richer in protein and fiber than wheat or rice, but that began to spread in recent years. Its slightly bitter flavor predominates in this salad, and is unlikely to be forgotten.
6 ripe tomatoes, halved
1/2 tooth finely chopped garlic
1 tablespoon (soup) chopped fine parsley
3 tablespoons (soup) olive oil
100g quinoa
1 tablespoon (soup) balsamic vinegar
1 onion chopped fine roxaa
salt and black pepper freshly ground
Preheat oven to 220ºC. Arrange the tomato halves on a baking sheet, cut side up. Sprinkle garlic and chopped parsley and drizzle with 1 tablespoon (soup) of oil. Season with salt and pepper to taste and bring the pan to the oven for 40 minutes or until the tomatoes start getting singed at the edges. Meanwhile, cook the quinoa according to package directions, drain well and place in a bowl. Whisk together the remaining olive oil and balsamic vinare and mix with quinoa. Finally, add the roasted tomato and onion and mix well. Serves 2.
Accompaniment
Grilled mushrooms (we bake ...)
Clean and wash 8-12 mushrooms of your choice. Remove the stems and use them to make a broth. Mix 6 tablespoons (soup) of olive oil, leaves 1 sprig of rosemary, 1 spoon (soup) of balsamic vinegar, 2 tablespoons (soup) of red wine, 1 small chopped onion, salt and black pepper kingdom ground just in time. Marine mushrooms in this mixture for 3-45 minutes, turning them occasionally. Grill them for 5 minutes on each side, brushing with the liquid marinade. Serves 4.
Dinner
Stew vegetables
If you have a garden at home or have made the fair today, this dish will be prepared easily. And if you think a stew is a typical winter dish, face it as a nutritious soup.
1 tablespoon (soup) olive oil
25g unsalted butter
2 shallots chopped
1 large garlic clove, crushed
700ml vegetable broth
400g small potatoes (if large cut in half)
12-baby carrots, cut in half the length
8 baby zucchini, cut in half the length
250g asparagus, cut diagonally into pieces 4cm
1 bunch chives, cut diagonally into pieces 4cm
150g fresh peas
150g fresh beans
1 tablespoon (soup) of chopped fresh tarragon
extra virgin olive oil, to water
1 handful chopped fresh parsley
salt and black pepper freshly ground
In a large saucepan, heat the oil and butter. Add the chopped echalota and saute over medium heat until soft but not colored. Add garlic and saute for another 30 seconds. Add the broth and let evaporate for 5 minutes to narrow slightly. Add the potatoes and cook for about 10 minutes until soft.
Meanwhile, prepare the other vegetables. Then place the carrots in the pan and cook until it is al dente. Add the zucchini, asparagus, peas, fava and the tarragon and cook for another 2 minutes, until soft but not crunchy.
Season to taste with salt and pepper and divide into bowls. Drizzle with extra virgin olive oil and sprinkle over a little chopped parsley. Serve immediately. Serves 4.
Dessert
Best Banana Bread
Preheat oven to 180 ° C. Grease and line a cake pan to pound cake with a capacity of 500g. In a bowl, whisk 225g butter 125g sugar until fluffy and light. Where beating, add 2 organic eggs one at a time, amssadas 3 3 bananas. Sift directly up the bowl 175g rice flour, 50g of cornstarch, 1 teaspoon (tsp) of a mix of spices, 2 teaspoons (tsp) baking powder and 1/4 teaspoon (tsp) salt and mix gently until well connected. Pour into the prepared pan and bake for 1-1 / 2 hours, until a skewer stuck in the center of the bread comes out clean. Let cool on a rack. Makes 12 slices.
This photo bread has a chocolate chip and oatmeal ...
