Pasto

Cooking from a Portuguese perspective

Posts Tagged ‘healthy

Cauliflower and Quinoa Tabouleh

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A simple and super healthy side dish for meat or fish… Can be eaten hot or cold.
Tabouleh

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Written by Pedro Rebelo

April 16, 2016 at 4:55 pm

Seafood chowder/Sopa Branca do Mar

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Fish and seafood soups are often proud specialities for restaurants all along Portugal’s coast. Different varieties of fish and shellfish combined with rich fish stocks and vegetables make these soups a substantial meal and a great use of off cuts and left overs if you have lots of fish and seafood around the house. You can also ask your fishmonger to make you a soup mix.
This recipe is a healthy (low carb, lactose and gluten free) version of a seafood chowder and substitutes cream for a mix of almond milk and silken tofu. This makes for not only a lighter and healthier dish but also allows the intense seafood flavours to come to the fore. The key for a rich flavoursome soup is a good shellfish stock, made here by simply steaming cockles and mussels. Types of fix and quantities are very flexible so do experiment…
Seafood

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Written by Pedro Rebelo

February 20, 2016 at 11:00 am

Baked Apple/Maça Assada

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Apples play a big role in Portuguese cuisine and a discussion on our remarkable varieties like Bravo de Esmolfe or Reineta is for another post… This dessert is seen in restaurant menus across the country all over the colder autumn and winter months. It features the quintessential Portuguese mix of sugar and cinnamon and a dash of Port wine to turn apples into an exquisite (and healthy!) dessert. Please do not feel tempted to serve this with cream or ice-cream. The sweetness of the apple with the syrupy juices formed in the tray are just right…

Maça Assada, Baked Apple

Maça Assada

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Written by Pedro Rebelo

January 16, 2016 at 11:00 am

Posted in Desserts, Recipes/Receitas

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Smoked Mackerel and Rocha Pear Salad / Salada de cavala fumada com pera Rocha

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Atlantic mackerel (carapau) is by far the most popular variety of mackerel in Portugal. Its close cousin, the common mackerel (cavala) has been on the sidelines of Portuguese cooking for a number of years but is now enjoying a well deserved revival. Its health benefits together with unique taste and texture make this a prime choice for a fish meal. This recipe combines the strong taste of smoked mackerel with the sweetness of Rocha pears – the uniquely Portuguese pear variety created by the Rocha family in 1836 in Sintra.

smokedmackerel

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Written by Pedro Rebelo

March 29, 2015 at 2:59 pm

Salted cod Fritters/Pataniscas de Bacalhau

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Salted cod fritters are found everywhere in Portugal. You will encounter them in the most basic tascas (tavernas) and the poshest restaurant in Lisbon or Porto . This is a traditional way of using leftover bits of cod though this recipe offers a somewhat deluxe version with prime salted cod chunks fried in a light chick pea flour batter. With the chick pea (gram flour) replacing white flour and the olive oil replacing frying oil, this is as healthy as a fritter can get!

Portuguese families will not only revel on these wonderful snacks featuring our most precious salted fish but will also indulge in the quasi-omolette formed by frying the batter left over from coating the cod. There is inevitably a family member watching out for these…

pataniscas

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Written by Pedro Rebelo

March 15, 2015 at 9:39 pm

Garlic Soup/ Sopa d’ Alho

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The pungent aroma of garlic makes its way into most Portuguese dishes. From thin raw slices to slow fried minced pieces, this keystone of Southern European cuisine is remarkably versatile in its use. This recipe takes garlic in its most sweet and nutty character to flavour a delicate creamy soup. The recipe is inspired by 18th century Portuguese techniques which provide substance and body to broths by using ground almonds. The ground almonds not only thicken the broth but provide extra flavour. Chia seeds are included as an optional ingredient of their superfood status and to add consistence and texture to the soup. This is a quick and simple yet sophisticated soup you can prepare while making the rest of your meal.

Garlic Soup

Garlic Soup

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Written by Pedro Rebelo

February 27, 2015 at 10:47 pm