Download Recipes for health - Pomi

Recipes for health
100% healthy recipes, 100% italian taste
www.pomi.us.com
Healthy Cooking
Index
Knowing balanced nutrition
Pag. 1
Gratin brown penne “alla Siciliana” with goat ricotta cheese
Pag. 3
Stewed monkfish with poppy-seeds bread toasts
Pag. 4
Black lasagna with squid ragu
Pag. 5
Basmati rice and grilled tofu with tomato and rocket emultions
Pag. 6
Seitan and sesame seeds ragu
Pag. 7
Vegan chili
Pag. 8
Tomato, plum and peppers chutney
Pag. 9
Tempeh with artichokes and stewed onions
Pag. 10
Vegetable and quinoa burgers
Pag. 11
Vegan amatriciana
Pag. 12
100% Italian Cookbook
Healthy Cooking
Knowing balanced nutrition
The guidelines of food science are simple. For some of us, however, they may seem difficult to
follow, even though, in the not to distant past, before the scientific discoveries of recent decades, this was our grandparents’ usual fare.
The first well-known, but poorly followed postulate is: food intake (calories) should factor in
how much energy we burn, what we need to live. If our calorie intake is too high, we put on
weight and the excess energy is stored as fat, with the ensuing consequences to appearance
and health we all know. If we don’t eat enough, we will not have everything we need to remain
healthy. When we speak of malnutrition, we mean both food excesses and scarcity as well as
the quality and quantity of the nutrients ingested. In both cases, in the mid-to-long term,
there is the risk of contracting serious diseases.
100% Italian Cookbook
1
Healthy Cooking
What nourishes us
We eat foods but we are nourished by macro and micronutrients. Foremost of these are the carbohydrates (or sugars), proteins
and fats, each providing energy as well as performing other important functions. Second are the vitamins, mineral salts and
trace elements which do not provide energy but which are important as they perform vital functions. Each food contains
specific amounts of nutrients and thus, the best way to get nourishment is through a varied diet that balances our needs:
grains (pasta and bread), meat, fish, milk and dairy products, fruits and vegetables of all colors.
Balanced nutrients
The body requires energy, but this should come from macronutrients in precise proportions. The perfect blend to fuel the body
requires that the calories come: 15-16% from proteins, 25-30% from fats, 55-60% from carbohydrates. This balance should be
respected every day, but, if this proves impossible, the balance can be reached by adding together all of the meals consumed
throughout the week. Energy intake should also be divided throughout the day, each meal bringing the right amount of energy.
Therefore, we need to divide the day's calorie intake as follows: 20% for breakfast, 5% for a mid-morning snack, 40% for lunch,
5% for an afternoon snack and 30% for dinner. These five meals keep our metabolism running, help prevent us from gaining
weight and ensure that we have the energy we need throughout the day.
A varied diet
Healthy people can eat everything because there are no forbidden foods nor are any better or worse than others; there are none
that make you fat, or that work miracles. However, there are some essential nutrients we need to take in with our food because
they cannot be synthesized by the body. High biological value proteins (9 essential amino acids) are found in the animal world
(meat, fish, milk, cheese), carbohydrates come from plants (grains, legumes, fruits), fats are all important and come from both
the animal and plant kingdoms - such as extra virgin olive oil, seed oils, walnuts and dried fruits, but also oils from fish although we should consume greater quantities of those of plant origin. Vitamins and minerals are present in all foods. Some
essential elements like calcium are derived mainly from milk and cheese while others come from fruits and vegetables, meats
and fish. All foods are needed. And yet, again in this case, they should be eaten with a frequency that enables us to approach
the ideal nutritional balance as closely as possible.
So what about tomatoes
Some will ask: how much tomato can I eat? As much as you want, without undue concern.
The calories provided by the tomato in all its various forms (fresh or preserved) have negligible impact on the diet. Instead, the
wealth of micronutrients found in tomatoes are extremely important, in particular the carotenoid lycopene (precursor of
vitamin A), vitamin C and many minerals. Tomatoes are a healthy friend that can be included in your daily diet, both as condiment and as side dish.
100% Italian Cookbook
2
Healthy Cooking
DIFFICULTY:
TIME: 25 MIN
Gratin brown penne “alla Siciliana”
with goat ricotta cheese
Ingredients
Eggplants 1 big
Fresh Basil a few leaves
Fresh thyme as desired
Goat Ricotta Cheese 7 oz
Grated Parmesan Cheese 3,5 oz
Onion 1/2
Wholegrain spelt pasta (Penne) 17 oz
Pomì Finely Chopped
Tomatoes
14,07 fl. oz
Preparation
In a casserole, sauté ½ minced onion and add diced eggplant, then simmer
Average nutrition values
for one person
Energy:
603 Kcal
Total Carbohydrate:
87,63
rinse it under cold water, it will end the cooking in oven. Put the pasta in a
Sugars:
13,12
greased oven-tray and dress it with the eggplant sauce and generous
Fat:
16,18
Take the tray out and hand-break the ricotta into rough pieces over the
Saturated fat:
8,97
pasta. Let rest for some minutes and serve.
Protein:
31,25
Dietary Fiber:
11,18
and season with thyme, salt and pepper. Once cooked, pour Pomì Finely
Chopped Tomatoes, basil leaves and continue cooking for other 20 minutes.
Boil the pasta in an abundant amount of salted water, drain it al-dente and
handfuls of Parmesan Cheese, then cook in oven for 15 minutes at 180°.
100% Italian Cookbook
3
Healthy Cooking
DIFFICULTY:
TIME: 25 MIN
Stewed monkfish
with poppy-seeds bread toasts
Ingredients
Desalinated capers 2,8 oz
Extra Virgin Olive (EVO) Oil 0,7 oz
Garlic 1 clover
Monkfish 10 lb with bone and tail, 14 oz cleaned
Pepper to taste
Poppy seeds 1 handful or 0,4 oz
Poppy seeds bread 8 slices - 8,5 oz
Salt to taste
Sparkling wine 1 glass or 3,5 oz
Pomì Finely Chopped
Tomatoes
14,10 oz
Preparation
Warm up a non-stick pan with a little EVO oil and garlic and cook the sliced
monkfish on each side, then add capers and poppy seeds. Sprinkle the wine
and let it steam. Add Pomì Finely Chopped Tomatoes and cook it for 15
mins. Lay the monkfish in a soup plate, dress with generous spoonfuls of
sauce and decorate with two toasted bread slices.
Average nutrition values
for one person
Energy:
332 Kcal
Total Carbohydrate:
39,17
Sugars:
5,75
Fat:
9,03
Saturated fat:
1,64
Protein:
23,23
Dietary Fiber:
7,05
100% Italian Cookbook
4
Healthy Cooking
DIFFICULTY:
TIME: 30 MIN
Black lasagna with squid ragu
Ingredients
Garlic 1 clover
Pepper to taste
Salt to taste
Squids 1 not too big - 8,5 oz
White wine 1 glass
Eggs 4
Flour 14 oz
Squid ink 2 little bags
Pomì Strained Tomatoes
10,55 fl. oz
Preparation
Dilute the squid ink directly in beaten eggs, add flour and knead well. Roll
Average nutrition values
for one person
Energy:
444 Kcal
Total Carbohydrate:
64,94
Tomatoes and cook. Season to taste and compose the dish in layers, alter-
Sugars:
6,46
nating Lasagna and squid Ragu.
Fat:
8,84
Saturated fat:
2,60
Protein:
28,97
Dietary Fiber:
4,51
the dough out not too thin and cut 15 cm squares, then boil them in salted
water and drain. Dice the squid very small and sauté in hot oil with minced
garlic. Add some white wine and when it has reduced, add Pomì Strained
100% Italian Cookbook
5
Healthy Cooking
DIFFICULTY:
TIME: 25 MIN
Basmati rice and grilled tofu
with tomato and rocket emultions
Ingredients
Basil as required
Basmati Rice 14 oz
Extra Virgin Olive (EVO) Oil 0,7 oz
Majoram as required
Pepper to taste
Rocket 4 small bunches
Salt to taste
Tofu 4 thick slices (17 oz)
Tumeric as required
Pomì Tomato Sauce
0,70 oz
Preparation
Put the rice in a pot and use the “First Knuckled Rule” to cover it with water:
Average nutrition values
for one person
Energy:
612 Kcal
Total Carbohydrate:
82,22
with salt, pepper, tumeric and some majoram leaves, then leave it cool.
Fat:
26,21
Horizontally slice the tofu (two halves per slice) and sautè in a pan with a
Saturated fat:
3,09
some minced rocket in an electric mixer cup and blend it with a generous
Protein:
17,01
amount of EVO oil so that it becomes very smooth. Repeat the step separa-
Dietary Fiber:
2,70
place your index finger so that it is touching the surface of the rice an add
water to reache your first knuckle. Cook over moderate heat, stirring time to
time. The rice is ready when the it has absorbed all the water, so season it
little EVO oil and basil leaves, then let rest and prepare the emultions. Put
tely with Pomì Tomato Sauce and Extra Virgin Olive (EVO) Oil in equal
proServes.
Arrange the dish this way: place the tofu in the middle of a flat plate and
make a round layer of rice shaping it with a round mold, then cover with
another tofu slice. Finally decorate with many drops of both the emultions.
100% Italian Cookbook
6
Healthy Cooking
DIFFICULTY:
TIME: 25 MIN
Seitan and sesame seeds ragu
Ingredients
Garlic 1 clover
Natural Seitan 14 oz
Onion 1
Pepper to taste
Salt to taste
Sesame Seeds 1 spoonful
White wine 1 glass
Pomì Finely Chopped
Tomatoes
3,52 oz
Preparation
Finely mince the onion, sauté it in a pan with a little olive oil and add the
seitan cut in very small dice. After a few minutes pour the wine and
simmer, then add sesame seeds and Pomì Finely Chopped Tomatoes, cook
for 20 minutes over moderate heat and season to taste. Boil your favourite
pasta and stir-fry it in the just made ragu.
Average nutrition values
for one person
Energy:
190 Kcal
Total Carbohydrate:
11,83
Sugars:
4,59
Fat:
3,22
Saturated fat:
0,16
Protein:
23,22
Dietary Fiber:
3,16
100% Italian Cookbook
7
Healthy Cooking
DIFFICULTY:
TIME: 30 MIN
Vegan chili
Ingredients
Garlic 1 clover
Natural Seitan 14 oz
Onion 1
Pepper to taste
Salt to taste
Sesame Seeds 1 spoonful
White wine 1 glass
Pomì Chopped Tomatoes
28,21 oz
Preparation
Rehydrate the soy flakes in a pot, covering them with water and cooking
Average nutrition values
for one person
Energy:
355 Kcal
Total Carbohydrate:
16,43
pan, put the Evo oil, the vegetables and the soy flakes and simmer for some
Sugars:
10,99
minutes, then add Pomì Chopped Tomatoes, cumin, cinnamon, salt and
Fat:
16,77
table broth) if needed. In the end add the beans and end the cooking, then
Saturated fat:
2,45
serve.
Protein:
30,67
Dietary Fiber:
13,18
until absorbed, then let cool, drain and squeeze the soy to eliminate water
in excess. Now mince the onion and dice the yellow and red peppers.
Remove the seeds from the red hot pepper and finely slice it. Warm up a
black pepper and cook for 25 minutes, gradually adding hot water (or vege-
100% Italian Cookbook
8
Healthy Cooking
DIFFICULTY:
TIME: 20 MIN
Tomato, plum and peppers
chutney
Ingredients
Balsamic Vinegar 1 Tablespoons
Cane sugar 1 Tablespoons
Green Pepper 1
Onion 1
Pepper to taste
Plums 4
Salt to taste
Yellow Pepper 1
Pomì Finely Chopped
Tomatoes
14,10 oz
Preparation
Julienne the onion and sauté in a frying pan, then add likewise-cut
peppers. Once they have lost part of their water, add diced plums, cane
sugar and balsamic vinegar. Pour Pomì Finely Chopped Tomatoes and cook
for 20 minutes or a little more if you like it thicker. Season to taste and enjoy
your chutney.
Average nutrition values
for one person
Energy:
15 Kcal
Total Carbohydrate:
2,86
Sugars:
2,86
Fat:
0,11
Saturated fat:
0,01
Protein:
0,54
Dietary Fiber:
0,78
100% Italian Cookbook
9
Healthy Cooking
DIFFICULTY:
TIME: 15 MIN
Tempeh with artichokes
and stewed onions
Ingredients
Extra Virgin Olive (EVO) Oil as required
Fresh artichokes 4
Pepper to taste
Salt to taste
Tempeh fresco 14 oz
Yellow onion 1
Pomì Chopped Tomatoes
14,10 oz
Preparation
Julienne the onion (not too thin) and let it simmer with EVO oil in a pan.
Average nutrition values
for one person
Energy:
272 Kcal
Total Carbohydrate:
14,83
tempeh is ready, season to taste and serve in a soup plate. Carefully drain
Sugars:
8,37
the cut artichokes and lay them on the tempeh, add a little EVO oil and
Fat:
12,24
Saturated fat:
1,80
Protein:
26,47
Dietary Fiber:
14,05
Add stick-cut tempeh and sauté, then add previously drained Pomì Chopped Tomatoes and cook. Cut the fresh artichokes in very fine julienne and
place them in the fridge in a bowl with water and lemon juice. When the
enjoy the dish.
100% Italian Cookbook 10
Healthy Cooking
DIFFICULTY:
TIME: 30 MIN
Vegetable and quinoa burgers
Ingredients
Breadcrumbs 1,7 oz
Chickpea flour 1,7 oz
Eggplant 1
Extra Virgin Olive (EVO) Oil as required
Fresh broccoli 1
Leek 1 (minced)
Purple potatoes 3,5 oz
Quinoa 1 cup 6,7 oz
Radish sprouts as desired
Salt as desired
Tumeric as desired
Water 2 cups
Pomì Chopped Tomatoes
4,2 oz
Preparation
Boil the quinoa in generous salted water, drain and let it cool. Stir-fry chop-
Average nutrition values
for one person
Energy:
298 Kcal
Total Carbohydrate:
48,55
Pomì Chopped Tomatoes, add a generous handful of radish sprouts and
Sugars:
3,57
cover with another burger.
Fat:
6,64
Saturated fat:
0,91
Protein:
12,18
Dietary Fiber:
7,86
ped eggplant, broccoli and purple potatoes in a pan, then mix with quinoa
and add breadcrumbs and chickpea flour. Shape the burgers and cook them
in preheated oven. Dish composition: Lay one burger on a dish, dress with
100% Italian Cookbook 11
Healthy Cooking
DIFFICULTY:
TIME: 25 MIN
Vegan amatriciana
Ingredients
Bucatini pasta 14 oz
Extra virgin olive oil (EVO) as required
Fresh Seitan 7 oz
Laurel 1 leaf
Onion 1
Pepper as desired
Salt as desired
Pomì Tomato Sauce
21,16 oz
Preparation
Slice the onion medium thick and simmer with EVO oil and the laurel leaf.
Average nutrition values
for one person
Energy:
454 Kcal
Total Carbohydrate:
88,55
crushed pepper. Boil bucatini pasta in salted water, then stir them in a pan
Sugars:
10,11
with amatriciana sauce and serve.
Fat:
2,97
Saturated fat:
0,3
Protein:
23,56
Dietary Fiber:
5,19
Once the onion has turned to a translucent-brownish colour, add julienne-cut seitan and cook. Pour Pomì Tomato Sauce and simmer until the
sauce has reduced. Season with salt and a generous amount of freshly
100% Italian Cookbook 12
Recipes for health
100% healthy recipes, 100% italian taste
Other recipes on:
Web
www.pomi.us.com
App
Available on App Store
and Google Play
Follow us on: