STRAWBERRY ICE CREAM WITH CHERRIES FLAMBÈ, 4 PERS.

200 grams of strawberries
1 deciliter of sugar
2 teaspoons of vanilla
2 1/2 deciliter of whipping cream
2 1/2 deciliter of yoghurt

Cherries Flambé:


1 small glass of pickled cherries, (without stones)
1 deciliter of sugar
Rome or the similar
A little butter for frying

Pick and clean the strawberries. Mash them with a fork. Add sugar, vanilla and yoghurt. Whip the cream stiff and fold it into the strawberry mixture.
Pour the ice cream into an ice machine and set it to freeze for about 40 minutes. Alternatively, pour the ice cream into a tray and put it in the freezer. Turn it around frequently until it is completely frozen.

Melt some butter lightly in a frying pan. Sauté the cherries. Pour sugar and some of the juice on. Let the cherries simmer for about 5 minutes. Pour in the rome (about 8 tablespoons) and burn it immediately. Tilt  the frying pan slightly so that the alcohol is distributed over the cherries. Then wait until the flames have died out.

Serve immediately with the strawberry ice.

Source: Winfood´s diet program for PC. Blue: Alcohol. Green: Carbohydrate. Red: Fat. Yellow: Protein. 

Protein

Carbohydrate: sugars and dietary fibers

Fat: saturated fat, mono unsaturated fat, poly unsaturated fat

SALMON WITH HORSERADISH CREAM AND SPINACH TIMBALE, 4. PERS.

SPINACH TIMBALES: 


450 grams of frozen spinach, (not chopped)
100 grams of cottage cheese
2 eggs
1 deciliter of cream 13%
1 teaspoon of salt
pepper

SALMON WITH HORSERADISH CREAM:

1 deciliter of quark, fromage frais or similar, (not too liquid)
2 tablespoons of grated horseradish
1/2 a bunch of chives
salt and pepper
4 large slices of smoked salmon

GARNISH:


Salad leaves
Cherry tomatoes
Lemon slices
Dill
Green asparagus
8 large tiger prawns

Bread

Turn the oven and set it to about 200 degrees. Put the spinach in a microwave safe dish and give it about 12 minutes at full power. Let it cool. Whip together cottage cheese, eggs and cream. Add salt and pepper. Clench the spinach free of moisture and fold it into mixture. Spread the mixture into 4 ovenproof serving bowls. Put the serving bowls in a "water bath" at the bottom of the oven for about 35 minutes.

Mix the ingredients for the horseradish cream. Put cream in center of each salmon slice and roll the salmon along the longest side.

Get the spinach timbales out to 4 plates: Cut carefully along the edge of each serving bowl and loosen easily. Serve with salad leaves on each plate and place a salmon roll.
Garnish with: Peeled and lightly cooked green asparagus, large tiger prawns, cherry tomatoes, lemon slices and dill.
Finally, serve with warm bread.

Source: Winfood´s diet program for PC. Blue: Alcohol. Green: Carbohydrate. Red: Fat. Yellow: Protein. 

Protein

Carbohydrate: sugars and dietary fibers

Fat: saturated fat, mono unsaturated fat, poly unsaturated fat

WORLD HERITAGE

The Mediterranean Diet has made it ​​on UNESCO´s World Heritage List.


The philosophy behind the Mediterranean diet is:


- You have to increase your daily consumption of seasonal fruits and vegetables, preferably organic.
- Use extra virgin olive oil (DOP quality).
- Half of the daily energy should come from grains, rice and maize, which is eaten in turn.
- One must use many herbs, onions, garlic, carrots and celery to make the food taste instead of just salt.
- Lower consumption of meat and replace it with beans and other protein-rich legumes and blue-fish, which contain much omega 3.


The day has three main meals and two "snacks": One in the morning and one in the afternoon.


Much research shows that the Mediterranean Diet reduces the risk of cardiovascular diseases, cancer, and diseases like Alzheimer's and Parkinson's.

PAELLA 4 PERS.

Olive oil
1/2 chicken, (cut into smaller pieces)
4 small lobsters
8-10 large shrimps
8-12 blue mussels (pre-cooked)
100 grams of squid rings
150 grams of diced turkey meat
1 onion
3 cloves of garlic
1/2 diced pepper fruit
2 peeled tomatoes
2 deciliters of arborio rice
1/2 chicken bouillon cube
3 deciliters of water
2 1/2 deciliter of dry white wine
75 grams of peas 
A little saffron and turmeric
Salt and pepper


Garnish:
Lemon and parsley 


Note: It is preferably to use a paella pan. 


Fry the chicken pieces in olive oil over high heat. Turn down the heat and fry lightly in approx. 15 min. Remove the chicken pieces from the pan. 
Chop 1 clove of garlic and fry lightly with the small lobsters in a couple of minutes. Remove the small lobsters from the pan. 
Chop 1 clove of garlic and fry lightly with the large shrimps in a couple of minutes. Remove the large shrimps from the pan. 
Fry the diced turkey meat in olive oil over high heat. Turn down the heat and add onion, garlic, diced pepper fruit and squid rings. Fry further in a couple of minutes. Add the arborio rice along with saffron, turmeric, salt and pepper. 
Pour water, chicken bouillon cube and chopped peeled tomatoes into the dish. Stir all the ingredients well. Cook over low heat for approx. 30 min. (Add perhaps a little more water).
Stir gently the dish once in a while.
Add the chicken pieces and cook over low heat for approx. 10  min. 
Boil the white wine in a saucepan and put the blue mussels in. Let them simmer over low heat for about 10 minutes. (Discard any mussel that have not opened). Strain the liquid from the mussels and pour some of it into the paella. 
Add peas and stir and fry easily. Then add the lobsters, shrimps and mussels. (Add perhaps a little more water). Boil until all liquid is absorbed. 
When serving, garnish with lemon pieces and parsley. 

Source: Winfood´s diet program for PC. Blue: Alcohol. Green: Carbohydrate. Red: Fat. Yellow: Protein. 

Protein
Carbohydrate: sugars and dietary fibers
Fat: saturated fat, mono unsaturated fat, poly unsaturated fat

The Mediterranean Diet Guide

SANGRIA 8 PERS.

500 grams of peaches
2 oranges
2 bananas
100 grams of sugar
2 cinnamon bars
A pint of orange juice
1 litre of white wine
1 litre of red wine
A pint of mineral water
Ice cubes


Peel the fruits and cut them into smaller pieces. Pour them into a bowl and sprinkle sugar over them. Add the cinnamon bars, white wine and red wine. Place the bowl in the refrigerator overnight. Before serving: Pour mineral water into the sangria and add ice cubes.



Source: Winfood´s diet program for PC. Blue: Alcohol. Green: Carbohydrate. Red: Fat. Yellow: Protein.

Calculation of energy and energy percentage distribution:

The energizing nutrients carbohydrate, protein and fat provide various food with energy: When we eat, the body "burns" these nutrients and they are converted to energy. This energy is measured in kilojoules (KJ) and in general 1 g. carbohydrate is converted to 17 KJ, 1 g. protein to 17 KJ and 1 g. fat to 38 KJ, (according Atwater´s figures).

An example: If you want to calculate the energy content in milk, do it this way:

Protein:            3,4 g x17 kJ = 57,8 KJ

Carbohydrate:  4,8 g x 17 kJ = 81,6 KJ

Fat:                  1,5 g x 38 kJ = 57 KJ

Total                                    = 196,4 KJ

(The packaging shows how many grams of the various nutrients there are per 100 g. of the food).

It means that when you drink 100 g. of milk, your body converts the nutrients to 196,4 KJ of energy.

The energy percentage distribution is then:

Protein:           (57,8/196,4) x 100 = 29 %

Carbohydrate: (81,6/196,4) x 100 = 42 %

Fat:                    (57/196,4) x 100 = 29 %

When you drink this milk 29% of the energy is from protein etc.