Cranberry and oatmeal cookies

Vatapá

Cold Avocado Cream Soup

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<h2>Ingredients</h2>
<ul>
<li>250g of flour</li>
<li>15cl warm millk</li>
<li>1 sachet of baker's yeast</li>
<li>1 tablespoon of honey</li>
<li>150g of compote with no added sugar</li>
<li>1 teaspoon of powdered cinnamon</li>
<li>1 egg yolk for egg wash</li>
</ul>
<h2>Instructions</h2>
<ul>
<li>Preheat the oven to 200&deg;C.</li>
<li>Crumble the yeast at the bottom of the bowl of a mixer or bowl. Add a little warm milk and dissolve yeast.</li>
<li>Add the remaining milk, honey and flour and knead for 10 minutes.</li>
<li>Let the dough rise for 1 hour at room temperature.</li>
<li>Roll out the dough to about 3 cm thick and 30 cm wide.</li>
<li>Spread the compote on top of the dough and sprinkle with cinnamon.</li>
<li>Roll the dough lengthwise. Cut the roll into sections.</li>
<li>Place them wide apart on a baking sheet.</li>
<li>Let them rise for about 1 hour until they double in volume.</li>
<li>Brush with egg yolk.</li>
<li>Bake in the oven for 10 minutes.</li>
<li>Then let cool on a rack.</li>
</ul>
<table style="border-collapse: collapse; width: 100.202%; height: 78px;" border="1">
<tbody>
<tr style="height: 10px;">
<td style="width: 11.4854%; height: 10px;">Energy</td>
<td style="width: 12.2645%; height: 10px;">Total carbs</td>
<td style="width: 8.62297%; height: 10px;">Sugar</td>
<td style="width: 10.0308%; height: 10px;">Total fat</td>
<td style="width: 15.0234%; height: 10px;">Saturated fat</td>
<td style="width: 11.4854%; height: 10px;">Omega 3</td>
<td style="width: 11.4854%; height: 10px;">Fibers</td>
<td style="width: 11.4854%; height: 10px;">Sodium</td>
</tr>
<tr style="height: 18px;">
<td style="width: 11.4854%; height: 18px;">279.5 Kcal</td>
<td style="width: 12.2645%; height: 18px;">53.6 g</td>
<td style="width: 8.62297%; height: 18px;">9.6 g</td>
<td style="width: 10.0308%; height: 18px;">4.4 g</td>
<td style="width: 15.0234%; height: 18px;">1.3 g</td>
<td style="width: 11.4854%; height: 18px;">0.1 g</td>
<td style="width: 11.4854%; height: 18px;">3.2 g</td>
<td style="width: 11.4854%; height: 18px;">
<p>17.4 g</p>
</td>
</tr>
</tbody>
</table>
<h2>The nutritionist's advice</h2>
<p>It is quite possible to make your own bread and brioche at home. It is important to respect the rising times so that the dough of your brioche is well aerated.</p>

Kanelbullar, cinnamon buns

dessert

<h2>Ingredients</h2>
<p><strong>Meatballs</strong></p>
<ul>
<li>200 g minced beef</li>
<li>200 g minced lamb</li>
<li>&frac12; onion</li>
<li>1 clove of garlic</li>
<li>&frac12; bunch of dill</li>
<li>&frac12; bunch of parsley</li>
<li>1 large egg, lightly beaten</li>
<li>1 potato</li>
<li>1 carrot</li>
<li>1 stick of celery</li>
<li>1/2 slice bread, soaked in water</li>
<li>Salt, pepper</li>
<li>1 pinch of nutmeg</li>
<li>2 tbsp cold water&nbsp;</li>
</ul>
<p><strong>Sauce</strong></p>
<ul>
<li>1 large fresh onion</li>
<li>1 clove of garlic</li>
<li>3 fresh tomatoes</li>
<li>2 tbsp tomato paste</li>
<li>&frac12; tsp sugar</li>
<li>&frac12; bunch of parsley</li>
<li>&frac12; green pepper</li>
<li>&frac12; red pepper</li>
<li>&frac12; green chili, sliced into rounds</li>
<li>100 mL water&nbsp;</li>
</ul>
<p>&nbsp;</p>
<h2>Instructions</h2>
<p><span class="bullet">&bull;</span> Grate the potato, carrot, and celery. <br /><span class="bullet">&bull;</span> In a mincer, mix the meats, the roughly chopped onion, the garlic, the dill, the parsley and the vegetables.<br /><span class="bullet">&bull;</span> Sprinkle with nutmeg, salt, and pepper. <br /><span class="bullet">&bull;</span> Mix in the bread, egg, and cold water. Mix by hand.<br /><span class="bullet">&bull;</span> Refrigerate for 20 minutes. <br /><span class="bullet">&bull;</span> Make hazelnut-sized balls. To make this easier, run your hands under water regularly. <br /><span class="bullet">&bull;</span> In an oiled ban, brown the meatballs all over. <br /><span class="bullet">&bull;</span> Dice the tomatoes finely. They can be peeled beforehand if preferred. <br /><span class="bullet">&bull;</span> Finely chop and brown the onions. <br /><span class="bullet">&bull;</span> Add the other ingredients. <br /><span class="bullet">&bull;</span> When the mixture boils, add the meatballs, simmer for 15 minutes and then on a low heat for 30 minutes.&nbsp;</p>
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<tr>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Energy<br />(Kcal)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Proteins (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Carbohydrates (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Sugars (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Lipids (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Saturated fatty acids (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Omega 3 (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Omega<br />3 (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Fibers (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Sodium (mg)</td>
</tr>
<tr>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:381.36749999999995}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">381,4</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:32.46225}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">32,5</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:21.35025}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">21,4</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:9.8071625}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">9,8</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:16.9637375}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">17,0</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:6.5424500000000005}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">6,5</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:0.13457825}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">0,1</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:5.339124999999999}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">5,3</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:284.0801250000001}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">284,1</td>
</tr>
</tbody>
</table>
<h2>The nutritionist's advice</h2>
<div class="instructions">Meatballs are a typical Eastern European dish. They can be made from minced leftover meat to reduce wastage.</div>

Meatballs are a typical Eastern European dish. They can be made from minced leftover meat to reduce wastage.

Chiftele: meatballs in sauce

Main dish

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<div class="title">
<h2>Ingredients:</h2>
</div>
<ul>
<li class="col">20 g butter at room temperature</li>
<li class="col">20 g cane sugar</li>
<li class="col">1 whole fresh egg</li>
<li class="col">80 g flour</li>
<li class="col">A pinch of salt</li>
<li class="col">1 teaspoon of yeast</li>
<li class="col">40 g oatmeal flakes</li>
<li class="col">60 g dried cranberries</li>
</ul>
</div>
</div>
</div>
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<h2>Instructions:</h2>
</div>
<ul>
<li class="instructions">Preheat the oven to 190&deg;C.</li>
<li class="instructions">In a bowl, whisk the cane sugar and butter at room temperature.</li>
<li class="instructions">Stir in the whole egg, then the flour with the yeast and salt and finally the oatmeal with the dried cranberries.</li>
<li class="instructions">Form small balls with a tablespoon and place them on a baking tray covered with baking paper.</li>
<li class="instructions">Bake the cookies for about 10 minutes.</li>
</ul>
<div class="instructions">&nbsp;</div>
</div>
</div>
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<table style="width: 76.4009%;" role="table" border="0" align="center">
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<td style="width: 14.7352%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}">
<p>ENERGY (KCAL)</p>
</td>
<td style="width: 7.81555%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}">
<p>PROTEIN (G)</p>
</td>
<td style="width: 7.81555%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}">
<p>TOTAL CARBOHYDRATES (G)</p>
</td>
<td style="width: 8.14968%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}">
<p>SUGAR (G)</p>
</td>
<td style="width: 5.99655%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}">FIBRE (G)</td>
<td style="width: 5.99655%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}">TOTAL FAT (G)</td>
<td style="width: 18.3027%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}">SATURATED FAT (G)</td>
<td style="width: 9.0268%;" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}">SODIUM (MG)</td>
</tr>
<tr>
<td style="width: 14.7352%;">200.4</td>
<td style="width: 7.81555%;">6.5</td>
<td style="width: 7.81555%;">27.0</td>
<td style="width: 8.14968%;">6.1</td>
<td style="width: 5.99655%;">3</td>
<td style="width: 5.99655%;">6.7</td>
<td style="width: 18.3027%;">3.4</td>
<td style="width: 9.0268%;">87.9</td>
</tr>
</tbody>
</table>
</div>
</div>
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<h2>The nutritionist's advice:</h2>
</div>
<div class="instructions">Cranberries can be eaten fresh after picking but they are mostly transformed into juice or dried.</div>
</div>
</div>

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<h2>Ingredients:</h2>
</div>
<ul>
<li class="col">200g tapioca flour</li>
<li class="col">150ml milk</li>
<li class="col">80 ml water</li>
<li class="col">1 tablespoon of oil</li>
<li class="col">50 g grated parmesan cheese</li>
<li class="col">40 g grated mozzarella cheese</li>
<li class="col">2 large eggs</li>
<li class="col">Salt</li>
</ul>
</div>
</div>
</div>
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<h2>Instructions:</h2>
</div>
<ul>
<li class="instructions">Preheat the oven to 200&deg;C with a rack in the middle.</li>
<li class="instructions">Combine milk, water, oil and salt in a saucepan and bring to a boil over medium heat.</li>
<li class="instructions">Put the tapioca flour in a large bowl and once the mixture boils, pour it over the flour. Whisk until the texture becomes white and sticky.</li>
<li class="instructions">Add the eggs one by one, then add the cheese and whisk until completely incorporated. The dough must be sticky.</li>
<li class="instructions">Shape small balls the size of a golf ball into your hands previously wet with cold water.</li>
<li class="instructions">Place the dough balls on a baking tray covered with parchment paper.</li>
<li class="instructions">Bake and bake for 20 minutes or until golden and puffed.</li>
</ul>
<p>Serve hot!</p>
</div>
</div>
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<table role="table" border="0" align="center">
<tbody>
<tr>
<th>Energy</th>
<th>Total carbs</th>
<th>Sugar</th>
<th>Total fat</th>
<th>Saturated fat</th>
<th>Omega 3</th>
<th>Fibers</th>
<th>Sodium</th>
</tr>
<tr>
<td>349.1 Kcal</td>
<td>46.0 g</td>
<td>3.7 g</td>
<td>12.6 g</td>
<td>5.4 g</td>
<td>0.1 g</td>
<td>0.5 g</td>
<td>265 g</td>
</tr>
</tbody>
</table>
</div>
</div>
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<h2>The nutritionist's advice:</h2>
</div>
<div class="instructions">In order to provide a higher nutritional value to these rolls, it is possible to add flax seeds to the recipe that provide omega 3 that are beneficial to cardiovascular health.</div>
</div>
</div>

Pão de Queijo

Starter

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<h2>Ingredients:</h2>
</div>
<div class="col"><span class="bullet">&bull;</span>&nbsp;90 g of flour<br /><span class="bullet">&bull;</span>&nbsp;1 teaspoon of baking powder<br /><span class="bullet">&bull;</span>&nbsp;40 g butter<br /><span class="bullet">&bull;</span>&nbsp;20 g sugar</div>
<div class="col"><span class="bullet">&bull;</span>&nbsp;Zest of a lemon<br /><span class="bullet">&bull;</span>&nbsp;1 egg<br /><span class="bullet">&bull;</span>&nbsp;150 g quince (or guava) paste</div>
</div>
</div>
</div>
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<div class="title">
<h2>Instructions:</h2>
</div>
<div class="instructions"><span class="bullet">&bull;</span>&nbsp;In a food processor bowl, combine the flour with the butter, baking powder, sugar and lemon zest until a sandy mixture is obtained.<br /><span class="bullet">&bull;</span>&nbsp;Add the egg and continue to mix. Let stand 30 minutes in the refrigerator.<br /><span class="bullet">&bull;</span>&nbsp;Roll out the 2/3 of the dough in a pie pan. Set aside in the refrigerator<br /><span class="bullet">&bull;</span>&nbsp;Cut the quince (or guava) paste into small pieces and heat it in a saucepan over low heat with 2 tablespoons of water. Stir constantly until everything melts and becomes a thick jam. Remove from heat and let it cool.<br /><span class="bullet">&bull;</span>&nbsp;Preheat the oven at 180˚C.<br /><span class="bullet">&bull;</span>&nbsp;Remove the dough from the refrigerator and garnish it evenly with the jam obtained.<br /><span class="bullet">&bull;</span>&nbsp;Roll out the rest of the dough, and cut it into 1 cm wide strips. Cover the pie with the strips of dough, making a lattice.<br /><span class="bullet">&bull;</span>&nbsp;Stick the edges carefully.<br /><span class="bullet">&bull;</span>&nbsp;Bake in the hot oven until the dough is golden brown, about 40 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Let cool in the pan before serving.</div>
</div>
</div>
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<table role="table" border="0" align="center">
<tbody>
<tr>
<th>Energy</th>
<th>Total carbs</th>
<th>Sugar</th>
<th>Total fat</th>
<th>Saturated fat</th>
<th>Omega 3</th>
<th>Fibers</th>
<th>Sodium</th>
</tr>
<tr>
<td>216.2 Kcal</td>
<td>27.0 g</td>
<td>8.0 g</td>
<td>9.7 g</td>
<td>6.0 g</td>
<td>0.1 g</td>
<td>1.8 g</td>
<td>101.5 g</td>
</tr>
</tbody>
</table>
</div>
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<h2>The nutritionist's advice:</h2>
</div>
<div class="instructions">This pasta frola should be consumed occasionally because it contains a lot of sugar. Make the pie dough preferably with wholemeal flour to increase the fibre content of the recipe and thus slow down the hyperglycemic peak after the meal.</div>
</div>
</div>

Pasta Frola

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<h2>Ingredients:</h2>
</div>
<ul>
<li class="col">1 onion</li>
<li class="col">250g fresh tomatoes</li>
<li class="col">120 ml coconut milk</li>
<li class="col">2 tbsp. chopped cilantro</li>
<li class="col">400g of peeled, raw prawns</li>
<li class="col">500g mashed cassava</li>
<li class="col">1 tbsp. vegetable oil</li>
<li class="col">Fine salt and black pepper</li>
</ul>
</div>
</div>
</div>
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<h2>Instructions:</h2>
</div>
<div class="instructions"><span class="bullet">&bull;</span>&nbsp;Peel and finely slice the onion.<br /><span class="bullet">&bull;</span>&nbsp;Wash and peel the tomatoes, then remove the seeds.<br /><span class="bullet">&bull;</span>&nbsp;In a frying pan, heat a tablespoon of oil and when the oil is hot, sweat the onions for a few minutes.<br /><span class="bullet">&bull;</span>&nbsp;Then add the tomato pieces and simmer over high heat for 5 minutes.<br /><span class="bullet">&bull;</span> Then add the prawns and chopped cilantro. Season with salt and pepper.<br /><span class="bullet">&bull;</span> Pour in the mashed cassava and coconut milk. Mix well and bring to a boil.<br /><span class="bullet">&bull;</span>&nbsp;Adjust the seasoning if necessary and serve immediately.<br /><span class="bullet">&bull;</span>&nbsp;Enjoy hot, as a single dish or with white rice.</div>
</div>
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<div class="maxContentPage center">&nbsp;</div>
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<table dir="ltr" style="width: 105.928%; height: 112px;" border="1" cellspacing="0" cellpadding="0"><colgroup><col style="width: 14.1384%;" width="74" /><col style="width: 12.813%;" width="74" /><col style="width: 23.7113%;" width="74" /><col style="width: 10.8984%;" width="74" /><col style="width: 6.83761%;" width="74" /><col style="width: 10.0147%;" width="74" /><col style="width: 16.4948%;" width="74" /><col style="width: 11.782%;" width="74" /></colgroup>
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<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p>Energy (kcal)</p>
</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p>Protein (g)</p>
</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p>Total Carbohydrates (g)</p>
</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p>Sugar (g)</p>
</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">FibRE (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">TOTAL FAT (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Saturated fat (g)</td>
<td data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">Sodium (mg)</td>
</tr>
<tr style="height: 56px;">
<td style="height: 56px;" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:374.14625000000007}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">374.1</td>
<td style="height: 56px;" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:23.667250000000003}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">23.7</td>
<td style="height: 56px;" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:49.087375}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">49.1</td>
<td style="height: 56px;" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:6.05255}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">6.1</td>
<td data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:2.748375}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">2.7</td>
<td style="height: 56px;" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:8.638362500000001}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">8.6</td>
<td style="height: 56px;" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:5.360100000000001}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">5.4</td>
<td style="height: 56px;" data-sheets-value="{&quot;1&quot;:3,&quot;3&quot;:414.3505}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">414.4</td>
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<h2>The nutritionist's advice:</h2>
</div>
<div class="instructions">Mashed cassava is a gluten-free starchy product. In addition, the presence of vegetables and starchy foods to accompany prawns makes it a complete dish.</div>
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Brazilian Prawn Stew

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<h2>Ingredients:</h2>
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<div class="col"><span class="bullet">&bull;</span>&nbsp;2 eggs<br /><span class="bullet">&bull;</span>&nbsp;1 onion<br /><span class="bullet">&bull;</span>&nbsp;1 tomato<br /><span class="bullet">&bull;</span>&nbsp;1 zucchini<br /><span class="bullet">&bull;</span>&nbsp;125 ml milk</div>
<div class="col"><span class="bullet">&bull;</span>&nbsp;15 g butter<br /><span class="bullet">&bull;</span>&nbsp;5 g caster sugar<br /><span class="bullet">&bull;</span>&nbsp;4 ears of corn<br /><span class="bullet">&bull;</span>&nbsp;Salt and pepper</div>
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<h2>Instructions:</h2>
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<div class="instructions"><span class="bullet">&bull;</span>&nbsp;Peel and finely chop the onion. Wash and peel and seed the tomato and dice it. Wash and peel the zucchini before cutting it into small cubes as well.<br /><span class="bullet">&bull;</span>&nbsp;Remove the leaves from the corn cobs and set aside 4 beautiful soft leaves.<br /><span class="bullet">&bull;</span>&nbsp;Scald the corn cobs and remove corn kernels with a knife.<br /><span class="bullet">&bull;</span>&nbsp;In a frying pan, melt the butter and saut&eacute; the chopped onion.<br /><span class="bullet">&bull;</span>&nbsp;Then add the diced tomatoes and zucchini and the sugar. Season lightly and simmer for 5 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Meanwhile, beat the eggs into an omelette with the milk.<br /><span class="bullet">&bull;</span>&nbsp;Stir in the corn kernels and then the milk and egg mixture in the pan. Continue cooking for 10 minutes over very low heat without stopping stirring.<br /><span class="bullet">&bull;</span>&nbsp;Place the corn leaves on a work surface and place the filling in the centre of each one. Fold the two ends of the leaves inwards and roll the tamale over itself to obtain a small package. Tie it with kitchen string.<br /><span class="bullet">&bull;</span>&nbsp;In a large pot, place the tamales with a bottom of water and cover to keep the steam.<br /><span class="bullet">&bull;</span>&nbsp;Cook for 30 minutes over low heat, making sure there is always water.<br /><span class="bullet">&bull;</span>&nbsp;When the cooking is finished, untie the packages and place your tamales on a serving plate.</div>
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<th>Energy</th>
<th>Total carbs</th>
<th>Sugar</th>
<th>Total fat</th>
<th>Saturated fat</th>
<th>Omega 3</th>
<th>Fibers</th>
<th>Sodium</th>
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<td>265.0 Kcal</td>
<td>23.6 g</td>
<td>12.2 g</td>
<td>9.5 g</td>
<td>3.7 g</td>
<td>0.2 g</td>
<td>5.9 g</td>
<td>134.6 g</td>
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<h2>The nutritionist's advice:</h2>
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<div class="instructions">Tamales are steamed and fit perfectly into a balanced meal. For even more balance, serve them with raw vegetables.</div>
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Tamales are steamed and fit perfectly into a balanced meal. For even more balance, serve them with raw vegetables.

Tamales

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<h2>Ingredients:</h2>
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<div class="col"><span class="bullet">&bull;</span>&nbsp;2 avocados<br /><span class="bullet">&bull;</span> 250ml chicken broth<br /><span class="bullet">&bull;</span>&nbsp;1 onion<br /><span class="bullet">&bull;</span> The juice of a lemon</div>
<div class="col"><span class="bullet">&bull;</span> 100ml of low-fat fresh cream<br /><span class="bullet">&bull;</span>&nbsp;Salt<br /><span class="bullet">&bull;</span>&nbsp;3 sprigs fresh parsley, chopped</div>
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<h2>Instructions:</h2>
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<div class="instructions"><span class="bullet">&bull;</span> Stone and peel the avocados, set aside one half for decoration.<br /><span class="bullet">&bull;</span> Put the avocados into a blender with the lemon juice, blend then add the liquid fresh cream and blend again. Finally, add the chicken broth.<br /><span class="bullet">&bull;</span> Blend until a velvety consistency is obtained, then season with salt.<br /><span class="bullet">&bull;</span> Peel and slice the onion finely. Cut the remaining half of avocado into cubes.<br /><span class="bullet">&bull;</span> Pour the mix into serving plates, sprinkle with diced avocado, onion rings and finely chopped parsley.</div>
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<td style="width: 6.91015%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Energy (Kcal)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p><strong>Energy (kcal)</strong></p>
</td>
<td style="width: 6.91015%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Proteins (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p><strong>Protein (g)</strong></p>
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<td style="width: 15.9237%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Carbohydrates (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p><strong>Total Carbohydrates (g)</strong></p>
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<td style="width: 4.07582%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sugars (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}">
<p><strong>Sugar (g)</strong></p>
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<td style="width: 4.07582%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Fibers (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}"><strong>FibRE (g)</strong></td>
<td style="width: 11.9936%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Lipids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}"><strong>TOTAL FAT (g)</strong></td>
<td style="width: 14.0407%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Saturated fatty acids (g)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}"><strong>Saturated fat (g)</strong></td>
<td style="width: 13.7664%;" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;Sodium (mg)&quot;}" data-sheets-numberformat="{&quot;1&quot;:2,&quot;2&quot;:&quot;0.0&quot;,&quot;3&quot;:1}"><strong>Sodium (mg)</strong></td>
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<td style="width: 6.91015%;">204.3</td>
<td style="width: 6.91015%;">3.3</td>
<td style="width: 15.9237%;">5.0</td>
<td style="width: 4.07582%;">3.3</td>
<td style="width: 4.07582%;">4.4</td>
<td style="width: 11.9936%;">17.6</td>
<td style="width: 14.0407%;">4.7</td>
<td style="width: 13.7664%;">296.4</td>
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<div class="maxContentPage">
<div class="title">
<h2>The nutritionist's advice:</h2>
</div>
<div class="instructions">Soft and creamy, avocado is ideal for making velvety dishes. It is a must have for South American cuisine. As its fat content is high, it should be consumed in reasonable quantities.</div>
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</div>

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