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Caldeirada (Fish and Vegetable Stew)

What is Caldeirada?

Caldeirada is a traditional Portuguese dish that originated in the coastal regions of Portugal. It is a fish and vegetable stew that is cooked slowly for hours until the flavors of the ingredients meld together, resulting in a rich and flavorful dish. The name “caldeirada” comes from the Portuguese word “caldeira,” which means “cauldron,” as the dish is traditionally cooked in a large pot over an open fire.

Caldeirada is a versatile dish that can be made with a variety of fish and vegetables, depending on what is in season and available. The recipe typically includes a mix of fish such as cod, haddock, and monkfish, along with potatoes, onions, tomatoes, bell peppers, garlic, and white wine. The dish is finished with a sprinkling of fresh herbs such as parsley and cilantro.

Ingredients and Preparation

To make caldeirada, you will need a variety of fresh fish and vegetables, along with a few pantry staples. Begin by washing and chopping the vegetables into bite-sized pieces. In a large pot or Dutch oven, sauté the onions and garlic until they are soft and fragrant. Then, add in the bell peppers, tomatoes, and white wine and cook for a few more minutes until the vegetables begin to soften.

Next, add in the fish and potatoes, along with enough water to cover the ingredients. Bring the mixture to a simmer and cook for 30-45 minutes until the fish and vegetables are tender. Finally, add in the fresh herbs and season with salt and pepper to taste.

Tips for serving and pairing

Caldeirada is a hearty and satisfying dish that can be enjoyed on its own or served with a slice of crusty bread. It pairs well with a crisp white wine such as Vinho Verde or Albariño, which complements the fresh flavors of the fish and vegetables. Alternatively, you can pair caldeirada with a light red wine such as Pinot Noir or Beaujolais for a more robust flavor profile.

When serving caldeirada, be sure to ladle it into bowls and garnish with additional fresh herbs for a pop of color and flavor. Leftovers can be stored in the refrigerator for up to three days, making it an excellent option for meal prep or a quick and easy weeknight dinner.

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Angola

Kizaka (Spiced Meat and Vegetable Stew)

Introduction to Kizaka: A Spiced Meat and Vegetable Stew

Kizaka is a delicious African dish that is popular in countries such as Cameroon and Nigeria. It is a hearty and spicy stew that is made with a variety of meats, vegetables, and aromatic spices. Kizaka is a crowd-pleaser, and it is often served during celebrations and gatherings. The dish is easy to prepare and can be customized to suit personal preferences.

Kizaka is a versatile dish that can be served with a variety of accompaniments, such as rice, bread, or yam. The rich, flavorful stew is perfect for cold, winter days, and it is a great way to warm up after a long day. With its bold flavors and unique combination of spices, Kizaka is a must-try for anyone who loves hearty, comforting stews.

Ingredients and Preparation of Kizaka

Kizaka is made with a variety of ingredients, including beef, chicken, or goat meat, onions, tomatoes, bell peppers, garlic, ginger, and a variety of spices. The spices used in Kizaka can vary depending on the cook’s preference, but they typically include paprika, thyme, curry powder, and cumin. The dish is typically made in a large pot or Dutch oven, and it is cooked on low heat for several hours to allow the flavors to develop.

To prepare Kizaka, the meat is first browned in oil and set aside. The onions, garlic, and ginger are then sautéed in the same pot until they are soft and translucent. The bell peppers and tomatoes are added next, along with the spices. The meat is then returned to the pot, and the stew is left to simmer on low heat until the meat is tender and the flavors have melded together.

Health Benefits of Kizaka: A Nutritious and Flavorful Dish

Kizaka is a nutritious and flavorful dish that is packed with vitamins and minerals. The vegetables used in the stew, such as onions, bell peppers, and tomatoes, are rich in antioxidants and other beneficial nutrients. The meat used in Kizaka is a good source of protein, which is essential for building and repairing tissues in the body.

The spices used in Kizaka are also beneficial for health. For example, ginger has anti-inflammatory properties and can help with digestive issues, while cumin has been shown to help with digestion and improve blood sugar control. Furthermore, the slow cooking process used in preparing Kizaka can help to preserve the nutrients in the ingredients, making it a healthy and nourishing dish.

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Angola

Tuzé de Carne (Beef and Vegetable Stew)

Introduction to Tuzé de Carne

Tuzé de Carne, also known as a beef and vegetable stew, is a popular dish in Brazilian cuisine. This hearty and nutritious meal is typically made with tender chunks of beef, a variety of colorful vegetables, and a flavorful broth that is slow-cooked to perfection. The dish has a rich and savory flavor with a hint of sweetness, making it a favorite among both locals and visitors alike.

Tuzé de Carne is often served as a main course for lunch or dinner, and it pairs well with a side of rice, beans, or bread. The dish is known for its comforting and filling qualities, which make it an ideal meal for cooler weather or after a long day at work. Whether enjoyed at home or at a local restaurant, Tuzé de Carne is sure to satisfy any appetite and leave you feeling satisfied and nourished.

Ingredients and Cooking Method for Tuzé de Carne

To make Tuzé de Carne, you will need a few key ingredients, including beef chuck roast, onions, garlic, tomatoes, bell peppers, carrots, potatoes, olive oil, beef broth, and a variety of herbs and spices. To begin, heat the olive oil in a large pot or Dutch oven over medium heat. Add the onions and garlic and sauté until fragrant.

Next, add the beef and cook until browned on all sides. Then, add the tomatoes, bell peppers, carrots, and potatoes, along with the beef broth and any desired seasonings. Cover the pot and let the stew simmer for several hours, until the beef is tender and the vegetables are cooked through. Serve hot and enjoy!

Nutritional Value and Serving Suggestions for Tuzé de Carne

Tuzé de Carne is a nutrient-dense meal that is packed with vitamins, minerals, and protein. The beef provides a significant source of iron, while the vegetables add fiber, antioxidants, and other important nutrients. Depending on the specific recipe and serving size, Tuzé de Carne can range from around 300 to 500 calories per serving.

To enhance the nutritional value of this dish, consider serving it with a side of steamed or roasted vegetables, such as broccoli, cauliflower, or green beans. You could also pair it with a fresh salad or a whole-grain side dish, such as brown rice or quinoa. And for a little extra flavor, consider topping the stew with a sprinkle of fresh herbs, such as parsley or cilantro.

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Food

High Fiber Vegetable Chips

During a cozy evening in front of the TV or with an exciting board game, snacks are often served. Chips are at the top of the list. Instead of the usual potato chips, try the variant made from other vegetables. These are often richer in fiber.

High-fiber vegetable chips

If you like nibbling salty things, you should definitely try the vegetable chips. Compared to potato chips, these are often richer in fiber, which stimulates digestion and keeps you full for longer. However, if you are hoping for a lower-calorie version at the same time, you will be taught a better lesson: crisps made from vegetables are only slightly lower in calories than the potato version.

Vegetable chips are made from beetroot, parsnip, Jerusalem artichoke, or carrot, for example. The spice mixtures are also varied and range from classic salt and pepper to curry or chili.

Make your own vegetable chips

This snack made from high-fiber vegetables is on the table in just 30 minutes and has only 90 calories per serving: vegetable chips with tomato quark.

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Food

Vegetable Dessert for Dessert!

You can never get enough vegetables! Every season offers new colors, shapes, and flavors: from sweet to sour to nutty, there is something for everyone. In addition, vegetables are extremely figure-friendly because they are mostly low in calories and very rich in vitamins, minerals, and fiber. Now the sweet kitchen has discovered the advantages and conjures up all kinds of vegetable desserts.

Carrot muffins

This vegetable dessert tastes big and small: carrot muffins with almonds! Thanks to the grated carrot and apple, these muffins taste super moist and are full of vitamins. And best of all, this vegetable dessert can be frozen and then served on the right occasion.

Beetroot cake with chocolate

One ingredient is particularly popular with those with a sweet tooth: chocolate! The tenderly melting candy can of course also be combined with a vegetable dessert, such as beetroot. It’s beautiful bright red, also gives the beetroot cake a great color.

Kale Apple Muffins

There is no kale as an ingredient for a vegetable dessert? Yes, there are kale and apple muffins, for example. The wintry vegetable also scores with its high proportion of vitamins and minerals that promote health. The recipe is here:

Ingredients

  • 1 kg kale leaves
  • 3 tart apples
  • 4 eggs
  • 160 grams of sugar
  • 2 teaspoons of baking soda
  • 1 pinch of salt
  • 1 tbsp cinnamon
  • 350 grams of flour
  • 100 grams of nuts

Preparation

  1. Preheat the oven to 175°C top and bottom heat.
  2. Gradually add kale leaves, apples, eggs, sugar, baking powder, salt, and cinnamon to a food processor and mix thoroughly.
  3. Now add the flour and mix again. Then add the nuts and mix well.
  4. Pour the finished batter into the muffin cases and bake for about 45 minutes.

Pumpkin Mousse

One ingredient for the vegetable dessert should not be missing, especially in autumn: the pumpkin! Not only hearty but also delicious sweet dishes can be conjured up from it. It gets creamy with the pumpkin mousse from EAT SMARTER. The pumpkin seeds processed in it provide unsaturated fatty acids, amino acids, and vitamin E.

Carrot strudel with cinnamon

This variant of the well-known apple strudel is at least as delicious: carrot strudel with cinnamon. The orange-colored vegetable dessert is bursting with beta-carotene, a cell-protecting antioxidant. After being converted into vitamin A in the body, it helps with the structure and function of the skin, and the nerve cells and is important for the visual process.

Zucchini chocolate cake

If you want to bite into a juicy piece of cake, you should write down the recipe for the zucchini chocolate cake. It is a lower-calorie variant of the pure chocolate cake since the zucchini itself adds only 17 calories per 100 g to the calorie account. When the grated green vegetables are mixed with the cake batter, they provide an extra portion of the volume, which reduces the amount of flour.

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Animal or Vegetable Protein? For Building Muscle it Doesn’t Matter

Muscles need protein to grow. The body, therefore, needs protein from food to build muscle. Researchers are now answering whether the protein source plays a role in this: When it comes to building muscle, it doesn’t matter whether the protein is of animal or vegetable origin.

Protein is necessary to build muscle. Many recreational athletes drink protein shakes after exercise and eat mainly quark and lean meat. They want to build up as much muscle mass as quickly as possible. But what about vegetarians, vegans, and those who just don’t want to eat as much meat or dairy?

Protein source plays no role in muscle building

Whether you consume animal protein from meat, for example, or vegetable protein from legumes, for example, makes no difference to muscle building. This is what researchers from the University of Massachusetts and the Hebrew Senior Life Institute found. A higher protein intake promotes muscle and strength gains, regardless of the source of the protein.

More protein, more muscle

Participants in a study were asked about their eating habits and divided into six food categories: fast food and high-fat diets, fish, red meat, chicken, milk, and legumes. At the same time, the muscle values ​​were recorded.

The result shows higher protein intake – more muscles and strength. However, no difference was found between the individual food categories with regard to muscle building. It is, therefore, possible to build muscle mass from animal protein in the same way as from vegetable protein.

Even if the protein source plays no role in muscle building, it does affect bone density. This is what another study found. People who eat more red, processed meat, therefore, have lower bone density and therefore a higher risk of osteoporosis.

Good news for non-meat eaters

The results prove: that muscle building is also possible with meatless diets. When it comes to building muscle, vegetarians and vegans have the same options and opportunities as meat-eaters. When it comes to muscle building, the primary factor is the amount of protein and not the protein source.

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Food

Vegetable Juices Full of Sugar

Store-bought vegetable juices are super healthy. Indeed? Unfortunately, this is not always the case and it is worth taking a look at the nutritional value tables – especially with regard to the sugar content! Öko-Test tested various vegetable juices from the supermarket shelf – with interesting results.

The German Society for Nutrition (DGE) has been advising for several years that more vegetables and fruit should be included in the daily menu. It should be three servings of vegetables and two servings of fruit per day if possible.

In order to do something good for themselves every now and then, many people reach for fruit or vegetable juices. Per capita consumption is currently less than two liters per year, but the trend is rising sharply. This development is positive because vegetables and fruit provide the body with vitamins, roughage, minerals, and secondary plant substances. For example, the risk of cardiovascular disease can be reduced.

But are juices really a suitable substitute for freshly prepared vegetables and fruit? Nutrients are lost when the juice ingredients are processed. However, vegetable juices are mostly not-from-concentrate juices that are produced gently. However, the juices are pasteurized to preserve them, i.e. heated.

Therefore, especially heat-sensitive vitamins, especially vitamin C with about 50 to 70 percent, can be lost. Dietary fiber also largely disappears in the process. Potassium, on the other hand, is relatively insensitive to heat and beta-carotene becomes more readily available to humans.

Juices as a vegetable substitute?

Vegetable juices are therefore not a full substitute for daily vegetable portions – especially not in the store-bought version. Freshly prepared juices or smoothies, on the other hand, contain significantly more healthy ingredients. According to the DGE, a glass of vegetable or fruit juice can replace one of the five servings of fruit and vegetables from time to time.

But here, too, it is important to check the sugar content more closely. Most people now know that too much sugar is not exactly healthy, but can even be harmful. Some juices are additionally sweetened, about which the nutritional value table provides information at the latest.

Sugar in vegetable juices

All juices tested by Ökotest are free of pesticide residues, most of them achieve an overall rating of “good”, some even “very good”. However, some juices are surprisingly sweet – some vegetable juices contain up to 100 grams of sugar and thus almost reach the sugar content of fruit juices. However, the sugar content depends heavily on the type of vegetable: beetroot juice has the most sugar, and sauerkraut juice has the least.

Such high values ​​are also often the result of the fact that vegetable juices can be sweetened. However, since the desire for a healthy diet is often behind the consumption of vegetable juices, the additional sweetness should be viewed critically.

The test winners

A total of 20 vegetable juices were tested – pure juices made from carrots, beetroot, and sauerkraut from supermarkets, organic shops, and discounters. Three of the juices scored “very good” overall.

On average, the products cost 1 euro per pack and scored best in terms of ingredients. Only the carrot juice has a fairly high sugar content, which is still low compared to other juices tested. These are the top 3 rankings:

  • Jacoby organic sauerkraut juice, fermented with lactic acid, with sea salt, 1.19 euros per pack
  • K-Bio carrot juice, Kaufland, 0.59 euros per pack
  • Voelkel sauerkraut juice, with sea salt, Demeter, 1.59 euros per pack

Beetroot juices should also not be drunk too often, as they are often contaminated with nitrate.

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Food

Hearty Vegetable Soup for the Cold Season

If you want to consciously approach yourself these days and don’t want to stand in the kitchen for hours in winter, this recipe is for you. You can make this soup the day before and if you have an overflow you can eat it the next day if you keep it in the fridge.

In autumn and winter – when it’s cold – most Germans and housewives reach for a warming soup, if it’s light then you’ve done something for your figure.

Ingredients for 2 people

– 250g carrots
– 250g potatoes
– 1 onion
– Salt pepper
– 2-4 sausages
– 200 ml cream
– Oil for frying
– 1 liter of vegetable broth

Preparation

  1. First skin the onion and cut into rings or cubes, sweat in oil until translucent.
  2. Clean and dice the potatoes and carrots, and add the carrots to the onions.
  3. When the onions and carrots are sweaty, pour in the vegetable broth and simmer for 30 minutes, stirring occasionally.
  4. Now add the potatoes and stir in the cream.
  5. Finally, the sausages are added, either you put them in completely or cut them into small pieces.

Useful additional knowledge

  • So that you don’t want to cry when peeling the onion, hold the onion under cold water for a moment.
  • If you don’t like cream, you can use either milk or low-fat cream suitable for cooking
  • For the figure-conscious, there are reduced-fat sausages
  • If you don’t like vegetable broth, you can use beef broth
  • You can expand the recipe with Kohlrabi, cauliflower, and other vegetables you like
  • If the soup is not “soupy” enough, you can puree it
  • If you like it hearty, you can add bacon and/or Maggi seasoning
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Italian Vegetable Soup with Cheese Dumplings

been at work long? And then stand by the stove for a long time to conjure up a delicious meal on the table? Not with this great soup. Not only is it easy to prepare, but it’s also quick, has very few calories, and costs next to nothing.

Ingredients for 4 persons

For the cheese dumplings

  • 30g Parmesan
  • 100 g potato dumpling dough half and half
  • 2 teaspoons frozen basil
  • Salt

For the soup

  • 1 tbsp oil
  • ½ pack of frozen garlic – duo (iglo)
  • 1 tbsp tomato paste
  • 400 g frozen pan-fried vegetables Italian (Iglo)
  • 2 tsp vegetable broth
  • 2 tbsp pine nuts

Preparation

  1. Finely grate the parmesan. Mix with dumpling dough, basil, and ¼ liter of water. Leave to swell for about 10 minutes.
  2. Roll small dumplings out of the dough with moistened hands and leave to steep in slightly boiling salted water for 7-10 minutes.
  3. Heat the oil in a saucepan and sauté the garlic in it. Stir in the tomato paste. Add the frozen pan-fried vegetables, 1 liter of water, and broth, bring to a boil and simmer for 6-7 minutes. Season with salt and pepper.
  4. Roast the pine nuts without fat until golden brown. Drain the dumplings and serve them in the soup. Sprinkle with the pine nuts and serve. Good Appetite.

Useful additional knowledge

I have an extra tip for lazybones. If your day has been so tough that even rolling dumplings are too exhausting, I can recommend ready-made gnocchi. These are also a delicious addition to the soup. The pre-cooked ones from the refrigerated section are unbeatably quick to prepare. Simply put in boiling water for 2 minutes, drain and you’re done.

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Pasta and Vegetable Gratin as a Delicious Pasta Casserole

A wonderfully delicious gratin, particularly creamy thanks to the quark and cream and also beautiful to look at thanks to the colorful vegetables. The feta and the herbs give the gratin a tasty, Mediterranean touch.

A recipe that combines meatless pleasure and a wonderful Mediterranean aroma. The main ingredients include pasta, aubergines, peppers, eggs, quark, cream, and feta. The quark and cream make the gratin particularly creamy, and the sheep’s cheese combined with the breadcrumbs gives it a special twist.

Ingredients for 4 persons

– 2 eggplants
– 3 peppers
– 250g pasta (penne or eliche)
– 150g low-fat quark
– 2 eggs
– 100g feta cheese
– 2 tablespoons herbs de Provence
– 150g sour cream
– Salt pepper
– olive oil
– breadcrumbs

Preparation

  1. Preheat the grill and cook the pasta. Cut the aubergines into slices and sprinkle with salt, cut the peppers into pieces and also salt.
  2. Place the vegetables on a baking sheet and drizzle with oil. Grill the vegetables in the oven grill until they are cooked and brown.
  3. Meanwhile, puree the quark, eggs, sour & sweet cream, herbs de Provence, salt, pepper, and a tablespoon of olive oil with a hand blender.
  4. Layer everything in a gratin dish in the following order: half the pasta, half the quark, and half the vegetables and repeat the whole thing.
  5. Crumble the feta and sprinkle over the gratin. Finally, drizzle with oil and sprinkle with breadcrumbs.
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