Sunday, December 16, 2012

Beans, lentils, squash, peppers, tomatoes, broccoli


Vegetables

Do you like to go to the market? Colorful stalls, vendors talkative, various scents on all sides, somehow incorporated a wonderful and joyous. Vegetables is so rewarding to use. It is found in all colors and flavors.Everyone can find someone that he likes. There are red and green and yellow and orange and white, purple ... the perfect dish can not be without decorations in the form of vegetables. And ordinary sandwich becomes nicer if he just add a few leaves of lettuce, it's kind of - beautiful.


Besides the really large number of different salads that can be prepared with vegetables, is a wide range of delicious dishes that are gaining something more complicated way. Some of them are just made of vegetables, and others were added to the meat, cheese or eggs and flour. Do not underestimate the importance of vegetables. It is absolutely essential if you want to be healthy. It is an indispensable source of vitamins and minerals, carotene (which is what the orange in carrots, it arises from vitamin A) and other substances. 80-95% of vegetables is water and fat content is very low, which makes this food group most suitable food by watching the line. Vegetables are full of fiber which is necessary for the good of the state of your digestive system. Mostly with low protein and no cholesterol in them.

What is the best thing about vegetables is that you can get from him what flavor you can think of. So it has so much variety, you can choose whether you want a sweet, sour or spicy.

Before you suggest recipes, you propose several techniques for storing vegetables:

The most widely used method is definitely cooking in salted water. However, in this way, they lost a lot of vitamins and other ingredients, and very often change color, always for the worse.

It is possible to save under pressure at high temperatures for a very short time. So usually preserve vitamins. Cook vegetables in a covered pan, so it shortens the cooking time and the loss of volatile substances, and will keep the taste, color and nutritional value; This does not apply for green vegetables, it should be cooked otklopljeno to prevent the concentration of acids that destroy chlorophyll and color .

Vegetables add only when the water boils. Thus, the cooking time will be shorter. Many vitamins and destroys the very high temperature. In addition, they are destroying enzymes. High temperature quickly destroys enzymes.

Excellent technique is steaming. It is best to use a container with a perforated bottom, which we will put on the container with boiling water. There are specially designed containers and steaming, with a double bottom.

In addition, perhaps the best kitchenware invented lately have been heavy pans with thick bottoms and lids so "dihtuju" not to drop even a little money. In this dish just put the vegetables that you want to save, perhaps the stronger vegetable spoon - two of water, cover, turn on the quiet - and you'll get perfectly delicious, natural food colors unchanged, cooked in its own steam. Not to mention how healthy.

Another very good and tasty preparation technique is the way that the vegetables add 3-4 tablespoons of water and cubes of butter, cover it, cook on moderate heat for about ten minutes, open and heated until all the liquid has evaporated. It is especially delicious in this way saved carrots, which we recommend to pour a teaspoon of sugar, honey, or even better, before curling. For such a carrot we got nothing but praise, try anyway.

Of course, whichever is the pan - a few minutes in hot oil.

You can also "cook" in the microwave oven, the vegetables retain color and flavor.

Before we get to the recipes, do not forget to get a piece of meat or a few boiled eggs cooked perfectly with sweet corn, peas and carrots or any other vegetables that you like in particular, just passed on the side. It is also interesting to have a lot of small pannikin on the table and each containing a cooked vegetable - so all attendees will be able to serve exactly what we love. In addition, it looks infinitely more interesting if it sits on the green, yellow and orange pannikin.




Legumes in the diet

When it comes to vitamins and minerals in legumes, we must stress the content of iron, calcium and magnesium.
As the name indicates, it is the members of a large family Leguminosae povrtnica are characterized by pods that. seeds placed in granular form two halves of green cover. When the green part of the dry grain remains.In this group of foods including beans, soy, beans, peas, lentils, alpha-alpha and peanuts. In fact, many are wrong when they think that peanut belongs to the nuts. The only difference is that the peanut pods will open itself, but after drying must forcefully peel off. And another thing, the only edible peanuts immediately after drying while others have previously heat treated. Of course, peanuts contain a significant amount of oil and it along with soy classified in many oilseeds.
What is usually completely forgotten when it comes to legumes is the content of soluble and insoluble fiber.

Unlike other vegetables, legumes have the ability to bind nitrogen from the air (using nitrobakterija the root) and thus create a high-quality protein with essential amino acids. Therefore, when it is said that the beans can survive then it is largely true. Of course if you add into your diet milk and bread. I want to say that because of the content of pulses of high-quality protein meat substitute possible and contribute significantly to healthy eating. It is sad that in our minds beans are on the lower scale of desirable foods, and until recently, some of them all belonged to the category of animal feed (soy). Such (erroneous) notion largely contributed to the fact that during the digestion of legumes leads to the formation of gas in the colon (polysaccharide decomposition under the influence of microflora), which is certainly unpleasant side effects.

As for the health aspects of legumes, relatively little is known at the grassroots population, and the knowledge that there is quite confusing. Many scientifically established facts to underestimate, and most of the beans can replace meat. All this determines modest consumption of vegetables.

It should be noted the following facts:

Pulses are by far the best and largest source of vegetable protein in the diet, and when combined with grains can be achieved satisfactory biological value of amino acids.
In addition, legumes, with the exception of soybean and peanut, low-fat foods that carry a few calories.
If specifically discuss those legumes that contain fat, it should be noted that these are monounsaturated and polyunsaturated fatty acids, which are much better for the body than saturated fatty acids from animal fat.
The use of legumes in the daily diet sadness fat in the blood and lowers cholesterol levels.

Glycemic index and nutritional composition of legume
The glycemic index of a food and its effects on the health of the body is a lot written and well-known are those containing visokoglikemijske components (white bread, soft drinks, potato). Legumes are among those foods with a low glycemic index, which means that little or no provoke the pancreas to secrete insulin.Why? Because they contain mostly complex carbohydrates in the body very slowly converted to glucose.
Legumes are foods without gluten, can be successfully used in the care of patients with gluten enteropathy.

What is usually completely forgotten when it comes to legumes is the content of soluble and insoluble fiber.The so-called. seventh component of food (fiber structure) is important for digestion and metabolism, as well as all the others. It retains water collects toxins, increases the volume of intestinal contents, prevents constipation and reduces the risk of colon cancer and other diseases (diverticulosis). Contemporary food from the supermarket just lacks the supply of fiber structure and the consumption of legumes, especially beans, the best solution.

Some legumes such as soybeans contain plenty of phytoestrogens. Given that plant estrogens have a similar structure to the original hormone, the body can somewhat mimic their actions and thus have a beneficial effect when it comes to the problems of menopause, a preventive effect on prostate cancer and breast cancer.

When it comes to vitamins and minerals, we must stress the content of iron, calcium and magnesium. Then there are the inevitable B-complex vitamins, especially folic acid. For example, raw soybeans contain 100 g to about 15 mg iron, 277 mg calcium and 280 mg magnesium. We should also mention the valuable zinc 5 mg and 18 mg of selenium.

Since the legume foods without gluten, can be successfully used in the care of patients of gluten enteropathy. However, in addition it should be noted that legumes may contain toxic substances that are usually destroyed by heat treatment. For example, lima beans contain cyanogen glycosides, which are highly toxic and the problem of a troubled region of Africa. Was obtained by genetic manipulation variety lima beans without these glycosides. Regardless, users legumes recommended 10 minutes of cooking. This is especially important for some types of beans and broad beans. When using the beans can be particularly susceptible persons occur favizma ie. a type of anemia. For raw food enthusiasts are often used bean sprouts and soy. In addition must be alert to the possibility of poisoning because the food is not heat treated.


Vegetables with almonds

Imaginative vegetable dish known for its effect, "Is there more?" - Delicious, aromatic and healthy, excites the appetite, and can be served as an appetizer! Stewed vegetables with crunchy almonds can used to prepare bruschetta.

Ingredients for 4 people
30 g of butter
200 g button mushrooms
400 g zucchini
200 g of fresh red peppers
2 teaspoons Vegeta
1-2 tablespoons of olive oil
2-3 tablespoons lemon juice
30 g roasted flaked almonds
Preparation
Fry in butter sliced ​​button mushrooms.
Add the zucchini and peppers sliced ​​into sticks, Vegeta and continue to simmer for 5-10 minutes.
Finally stir in the olive oil, lemon juice and sprinkle with flaked almonds profusely.

Serving
Serve warm as an appetizer or side dish.

Advice
If you do not have sliced ​​almonds, place almonds in boiling water, cover and let stand for about 5 minutes.Drain, peel, and coarsely grind briefly fry without oil.



Pumpkin, squash, pumpkins, zucchini

Pumpkins come in all colors and shapes. Big and small, long and colorful, green, orange, red, with stripes and horns.

The natives of the New World grew pumpkins, corn and beans - together. On the same field grew corn, beans would be in a passionate embrace climbed after him, and the country would stand by them pumpkins.These plants are almost sufficient for a healthy diet and a normal life.
Pumpkin, grown 2002nd year, entered in the Guinness Book, and had - profound - 606.7 kg!

Pumpkins are one of those lucky plants that can be prepared in various ways. Whatever they were doing - poha, roasted, were braised, stabbed or full, will not be upset. It is increasingly used zucchini flower, which is filled and then fried in hot oil or attendance. They have already started small and grown zucchini with a big, beautiful, yellow flower.

One of the most important products obtained from pumpkin oil. Most valuable raw pumpkin seeds in oil, but also one that is created by cold pressing. It contains healing essential fatty acids and, more importantly, is indispensable in the "bean salad".

Flasks are a different story. Long before they were all part of the Mediterranean cuisine, but in recent decades increasingly wider. They are low in calories, and can be prepared in many ways. Boiled, baked, fried or raw, are equally interesting. Can be sour, and well tolerated, and if you freeze the previously blanched.

And this year, instead of being eaten, many pumpkins do LAMPAS. Halloween, the imported pagan custom, more spread with the help of retailers and importers. Apparently most of the pumpkins grown in the United States just for Halloween!


Halloween pumpkin on the table and loves

With its 750 to 850 species spread throughout the world, inspiring pumpkins for many diverse, healthy and economical meals and food lovers and those on a diet, and vegetarian and macrobiotic ...

In our continental areas Krampus is giving gifts chopped tail, and about all the saints in Dalmatia were preparing fine-almond cookies corn.

The night of the last day of October and the first days of November last year the entire world conquering witches on broomsticks, elegant skeletons and scary ghosts. No one is afraid of these terrible because the characters - Halloween, Halloween! The night rejoices, crazy masked and gives glory when the whole globe itself resembles luckastoj pumpkin, and nacerenoj izrezuckanoj the toothy lamps and night in any kind of candles flicker.

From the Celts to the American
Halloween, the eve of All Saints Day, the holiday that rests on an ancient Celtic feast of the New Year, which is known in the fifth century. pr. Kr., Just start on that night, when on 31 October ended in the summer.Symbolically, they were first extinguished and then burned a fire, and the Druid and the home hearth, and between them the night he was left as the gateway to the souls of the dead with the coming of this world would not be shining on the home hearth. To invoke good spirits, people would leave food on the windows, and to ward off evil, sinful souls, pulled the dreaded cheek. And in order to illuminate the souls of the way back to the other world, and to ourselves, to the shrine, in the tail delve lighted candle.

When Britain first century. became a Roman province, joined the Roman and Celtic beliefs. At that time the usual night on the eve of the dead black Roman god of the hunt Samain rule the world. Kills a deer, the sun god, and the goddess Pomona vegetation, symbolized by j Abuk, into the underbelly, where the spring watch over the souls of the dead, resting seeds and sleeping animals. And then symbolically extinguish fire and fell again.

At the beginning of 9th century. Celtic Christian Church forbids pagan custom, but reserves the celebration of Day of the Dead. And when you celebrate New Year calendar moves, eats first Catholic churchNovember as All Saints' Day, and the second November as All Souls Day.

Year 1840. Irish immigrants in New England revived the custom in parts of the Old World where they settled in New - Halloween or Hallowed Eve or Holy Eve. Although convenient and pagan traditions and the Catholic All Saints' Day, since it is very different because it is in America, where it spread further, celebrated primarily as a masquerade ball. While they were once hollowed turnips and potatoes, pumpkins today Dubé and decorate candles, less as guardians house from evil spirits, and more as a very effective decoration.

Pumpkin conquer the world
The beauty illuminated the night is a bit like our traditions of Carnival and the Prince of Carnival (due to masking, visiting homes, giving sweets and coins) and the December Nikolinju, when instead of witches and ghosts scary Krampus scared kids with chains and šibama. It is interesting that in our continental areas Krampus giving gifts chopped tail, and that's about all the saints in Dalmatia preparing fine-almond cookies Bomboncic - corn or fave dei Santi and fave dei morti (voice of dead or tales of the dead).

Even more from the world of witches and follies win - pumpkin. American custom engraving and carving comes to life not a fairy tale of Cinderella with a pumpkin that transforms into a carriage, but an old Irish, a bit skimpy Faustian legend of Jack O'Lantern and the devil. Unable to get to heaven or even hell, stingy Jack wanders sometimes with dark tail with hot coals now with a lantern in his hand, as a symbol of damned soul who wanders between worlds.

Today's Halloween is a humorous and joyful without custom onostranih meanings, all consumer emphatically. We bought masks and a multitude of cases especially in the form of a pumpkin. How much is really their fall seasons, and is a favorite table with a variety of dishes from pumpkins.

Pumpkins, pumpkins, squash, yellow squash, Misirača the family Cucurbitaceae, so relatives watermelons, melons, and cucumbers, is a hardy plant widespread throughout the world. What edible, decorative as there are between 750 and 850 different species! The most widespread are the ordinary and its close relatives.Sometimes the preparation (attendance) and a flower, and the fruit is mostly cooked, baked, pickled, used as stuffing, made into jams, marmalades.

Dietitians pumpkin describe as "harmless the vegetable foods" and recommended the obese. High prices and a vegetarian and macrobiotic cuisine. And both beginners and those more experienced in the kitchen just as inspiring for preparing soups, casseroles, desserts and others many really very tasty and economical meals. In our tradition is probably the most valued pumpkin.

Halloween Potion

Ingredients for 10 people
250 g chocolate powder
150 g cream powder
5 teaspoons instant coffee
½ teaspoon of cinnamon powder
¼ teaspoon freshly ground nutmeg
1.5 liters of boiling water

Preparation: chocolate powder, cream powder, instant coffee, cinnamon and nutmeg mix.
In a cup place 3 tablespoons of the prepared mixture and cover with 150 ml of hot water.

Serving
Serve immediately warm.

Advice
The mixture can be prepared earlier, and optionally you can add a little chili powder.



Lens

Description and background
The lens is among the grain legumes, along with beans, peas, broad beans and chick peas. It is known that about forty varieties, varying the color, size and shape.

The lens contains no saturated fat, cholesterol, or harmful, and is an excellent source of soluble and insoluble fiber.

The plant has one or branched stem 15-75 cm height of assembled sheets. The flowers are white, light blue or purple, and from them develop pods, containing 1-2 seeds.

Sitnosjemena lens has a small to mid-size pods with seeds 3-6 mm in diameter, and krupnosjemena subspecies has large flat seed pods and flat 6-9 mm in diameter, of various shades. When we usually cook brown lentils, and it can be found and the green, orange and black.

The lens has grown in the early Stone Age, which is believed to have originated in southwestern Asia, from where it spread across the Mediterranean to Europe. It is assumed that the lens was the first food that was beginning to grow. 8000 years ago was found at the archaeological sites of the Middle East, and was also found in the tombs of Egyptian pharaohs. Bred by ancient Greeks and Romans and is mentioned in the Bible. For centuries, the lens is consumed with two other traditional foods that have grown up alongside it, barley and wheat.

Energy and nutritive value
According to the guidelines of the pyramid diet, lentils in the group along with other foods dried beans, meat, fish, eggs and nuts. Recommendations for this food group is 2-3 servings a day. Serving as the unit takes a ½ cup of cooked dried beans.

The lens is known as a valuable energy food (338 kcal per 100 g) due to the high concentration of B vitamins and large amounts of carbohydrates. This combination makes it an ideal food to physically active people. Carbohydrates from the lens is gradually released into the blood after a meal due to its complex structure and fiber present.

Lentils are an excellent source of protein and fiber (100 g of dried lentils provides 48% protein and 46% of the recommended daily fiber needs). Legumes are the best and highest quality source of protein in the plant world. The lens contains high amounts of the amino acid lysine, which is lacking cereals, and low in methionine, tryptophan, and cysteine, which are rich in grains.

Therefore, by combining lenses with different grains in the same meal gets balanced composition of amino acids, which meet the total needs of the human body with essential amino acids. Apart from cereals, lentils is advisable to prepare the eggs or meat. Due to the rich protein, legumes are often said to be an alternative to meat because, unlike meat, accessible, cost, readily available and easy to prepare.

Unlike some types of legumes such as. soybeans, peanuts, chickpeas, lentils are low in fat. It contains significant amounts of vitamins and minerals. It is an excellent source of thiamin, vitamin B6, phosphorus, magnesium, iron and zinc. A good source of riboflavin and niacin, and a mediocre source of folate and calcium.


Salubrity
The lens contains no saturated fat, cholesterol, or harmful, and is an excellent source of soluble and insoluble fiber.

Soluble fiber lowers blood glucose and cholesterol in the blood, thereby reducing the need for insulin in people with diabetes.

Insoluble fiber promotes digestion and reduce the retention time of food in the digestive system, and thus reduce the risk of colon cancer.

The high content of vitamin B-complex has a beneficial effect on the nervous system, and the high content of iron helps prevent anemia.

Buying and storing
Lentils are still buying into the dry form (brown, green, orange) in bulk or in stores in packages of 500 g.When buying make sure that there is no evidence of moisture, the presence of insects, and the seeds whole.

Store in an airtight container in a cool, dry, dark place up to 6 months. Cooked lentils can be refrigerated up to 3 days.

Preparing meals with lentils
Lentils can be prepared the same day as the meal is served and because, unlike other legumes, it should not be wet the day before. Before washing, lentils spread on the kitchen table or work surface to remove minor impurities. After that, place the lentils in a sieve and wash several times under running water.

8000 years ago was found at the archaeological sites of the Middle East, but in the tombs of Egyptian pharaohs.

In order lens was easier to digest, do not put it in the cold, but in boiling water. When uzvrela water, reduce the heat and cover the pan. Green lentils cooked in about 45 minutes, until the orange is over in 25 minutes.Depending on the intended use, cooking time can be shortened or lengthen. If the lens prepare a salad or soup add, it should be removed from the heat for 5-10 minutes earlier than the normal cooking time to keep it tighter, while the food preparation in which it should be soft (like mashed potatoes), leave to cook 10-15 lens minutes longer.

The lens gets on well with tomatoes, onions, garlic, meat, meat products, olive oil and sheep and goat cheeses.

You can serve it as a main dish in the form of soups or stews, meat as a side dish, combined with pasta, polenta, salad or as a spread. Likewise, its the flour may be mixed with cereal flours in the preparation of bread and cakes.

Our cuisine is very little use of this legume, while the world cuisine using the somewhat exotic way.

Indian cuisine is certainly the leader in the preparation of various dishes of lentils. Bengali Dhal is a thick soup made from split yellow lentils, which, because of added chili peppers and raisins, both spicy and sweet.Chicken with lentils and tomatoes with added spices such as chili eigenvalues, mustard, lime leaves and korijandora, lentil salad with the addition of grated cucumber, coconut, ginger, lime and chili, lentil patties thin bread flour, papad, roasted or broiled, grilled, or came, pancakes from fermented dough, which is made from long grain rice and lentils separated, some of the dishes with lentils which are connected to the tastes of a very imaginative way of the foods common to the region.

In Arab cuisine lens is usually combined with bulgur wheat and rice. Imjadra is a soup of lentils and bulgur wheat with the addition of tomatoes and yogurt, which are served by the container clearly see three different colored circles of these foods, while megaddara favor of rice and lentils.

Mediterraneans, particularly the French, prepare lenses adapted her kitchen, so the denser fat fried, prepared as imaginative vegetable-fruit salad of arugula and lentils, fresh figs and raspberries with the addition of warm goat cheese, or serve it sauteed lamb chops with aromatic . The Italians, however, are used in the preparation of pasta in combination with Italian sausage, olive oil, fresh chopped parsley and grated pecorino.

Lie did not resist or Latin America, where he prepares with cod in Ecuador Fanesca dish, which is served on Christmas Eve, or in a tomato sauce with the addition of garlic, onion and korijandora as a tasty addition steaks.


Tomato
Originally from the Andes, the Aztec language - plump fruit, the Italians it is a golden apple, and the French called it pomme d'amour emphasize aphrodisiac properties.

Description and background
When meat soups and stews always welcome tablespoon of tomato concentrate, a traditional pizza is almost unthinkable without chopped peeled tomatoes.
Tomato vegetable is a hardy plant with red juicy fruits that have unusual position between vegetables and fruit.

This useful and highly nutritious foods Europe was unknown until the discovery of America, and was carried by the 15th century Spaniards to Peru.

Energy and nutritive value
Tomatoes have low energy value (only 18 kcal per 100 g), given that it contains 94% water, 2.63% carbohydrate, 0.88% protein, 0.2% fat and 1.2% dietary fiber.

It is one of the richest natural sources of vitamin C. It also contains significant amounts of vitamin B and vitamin E and K. It is rich in potassium, sodium, magnesium, calcium and iron and trace elements.Tomatoes are rich in copper, iron and contains more than chicken, fish and milk.

Tomatoes and tomato products are an important source of carotenoids in the daily diet (600 μg/100 g). Of the approximately 600 different carotenoids in particular stand out: alpha-carotene, beta-carotene, lutein, zeaxanthin and lycopene as one of the most important representatives. Lycopene is a plant pigment that gives red color to tomatoes, watermelon, red grapefruit. At least 85% of lycopene from the food comes from tomatoes and tomato based products.

Salubrity
Tomato contains no oxalic acid, so it can be enjoyed by those suffering from rheumatism and arthritis. It increases the excretion of water from the body, an effect on the heart and blood circulation, regulates digestion and lowers blood pressure. It is rich in pectin, and many organic acids that stimulate appetite, activate the digestive process and prevent the negative effects of bacteria.

Lycopene has the highest antioxidant activity of all the carotenoids present in food, twice more powerful than beta-carotene and ten times stronger than alpha-tocopherol in neutralizing free radicals.

Several published epidemiological studies showing a link between a diet rich in tomatoes and the occurrence of certain cancers and cardiovascular diseases. Reducing the risk of cancer by 35% is associated with consumption of 10 or more servings of tomato products per week. Lycopene in tomato products has a much higher ratio than in fresh tomatoes in the presence of fat, the application of heat and the amount and presence of other carotenoids like beta-carotene.

Buying and storing
Tomatoes are rich in copper, iron and contains more than chicken, fish and milk.

Tomatoes are grown in Croatia, and the color of the fruit can vary from red, yellow, pink to orange. Ripe tomatoes of the season - summer, tastier tomatoes are cultivated in greenhouses that grow throughout the year.

When buying tomatoes, beware of the fruit clean, healthy, whole, without cracks and stains. Fruits should not be despised, but if you are green, yellow and red, can be consumed. Mature fruits are kept in the refrigerator for several days, and immature at room temperature or even the sun in order to stimulate their maturation.

Tomatoes are conserved by freezing, pasteurized whole fruit without skin in cans, crushed in tetrabriku, in the form of concentrate or juice.

Prepare dishes with tomatoes
Tomatoes are often used in the preparation of salads, sauces or side dish. You can bake them on the grill or in the oven, bake, boil, and simmer charge. Each dish will enrich their red color and pleasant sweet-sour flavor.

Immature green tomatoes are acidic in vinegar and ripe tomatoes can be cut into slices, dried in the sun or in the oven at a lower temperature (100 ° C) and then preserved in olive oil and use as a fine addition to hot meals.

Before using ripe tomatoes for sauce desirable they removed the skin, halve them, clean the seeds and cut them into small cubes. In a simple way, will make pasta and rice, will be just as good in combination fried vegetables such as Peperonata or in stew.

When meat soups and stews always welcome tablespoon of tomato concentrate, a traditional pizza is almost unthinkable without chopped peeled tomatoes.

Otherwise, be served cold or hot with mozzarella in a sauce, it goes well with olive oil and basil.

Tomato vegetable dishes gives fullness and meat freshness when combined with fish and seafood provides a true gourmet experience.


Pepper

You can use fresh peppers, roasted, stewed, stuffed or pickled. Dried spice is excellent, and nutritionally valuable food and medicinal.



Description and background
Pepper is food and Mediterranean cuisine goes well with onions, garlic, zucchini, eggplant, tomatoes, olive oil and above.

Paprika is a vegetable plant with stems and fruits of various shapes and colors: from small to large berries mjehurastih fruits, tomato shape, pointy horns and small forms, from dark green, light green, yellow, orange to red. Peppers can be sweet, bitter taste and poluljuti.

This useful and highly nutritious foods in the 15th century brought the Spaniards to Europe. Later it spread to Africa to Turkey and from there to Hungary. In today's world grows about 50 varieties of peppers.

Energy and nutritive value
Pepper is a very nutritious food because 100 g of fresh red peppers contain: 92% water, 6 g carbohydrate, 0.99 g protein, 0.3 g fat, 1.2 g dietary fiber.

The energy value of fresh red peppers is only 20 kcal per 100 g, and its most important feature is the wealth of vitamins and minerals.

It contains four times more vitamin C than an orange, and its amount depends on the variety of pepper, the climate in which he bred and some other factors. Red pepper is known for vitamin C and beta-carotene, which are varied, including some nutrients in various types of peppers calculated per 100 g of food: An excellent source of vitamin C (72-172% of the RDA per serving), is a good source of vitamins B6 (10-17% of the RDA per serving) and is a good source of vitamin A (15% of the RDA per serving - red pepper).

In addition to the above, the powder is found in small quantities and other vitamins. Most of the minerals containing potassium. Freezing leads to the loss of potassium, zinc, vitamin C, riboflavin, vitamin B6 and vitamin E.
When pickling preparation for winter, a small part of the vitamin is lost, but it still remains insufficient to meet the needs of the organism. The amount of minerals that are lost are lower, while some even increased (calcium, iron, copper, manganese, selenium).

A GOOD SOURCE - the term refers to those foods that contain vitamins, minerals, protein and fiber in an amount of at least 10% of the daily RDA requirements
Excellent source - the term refers to those foods that contain vitamins, minerals, protein and fiber in an amount of at least 20% of the daily RDA requirements.
RDA - Recommended Dietary Allowances (RDA)

Salubrity
Besides being nutritious foods as a rich source of vitamins, pepper has certain medicinal properties that can not be ignored. Most important is the alkaloid capsaicin, which is a very bitter taste, and the most it has in the inner part of the fruit around the seed.

Pepper is beneficial for people suffering from atherosclerosis because its ingredient citrine affects the permeability of blood vessels and makes them resilient. It stimulates the secretion of digestive juices and thus improves the appetite and digestion.

Paprika contains about 20 compounds from the group of carotenoids, which are natural antioxidants and play an important role in protecting our health because it prevents the formation of harmful compounds (free radicals) and protect us from many diseases.

Buying and storing
Fresh peppers are intact and shiny skin, crisp and firm structure. If you prepare the peppers for stuffing, buy a round, fleshy peppers roughly equal size.

Fresh peppers can be refrigerated up to 5 days, or frozen canned in oil or vinegar.

Preparing meals with peppers
It contains four times more vitamin C than an orange, and its amount depends on the variety of pepper, the climate in which he bred and some other factors.

Pepper is food and Mediterranean cuisine goes well with onions, garlic, zucchini, eggplant, tomatoes, anchovies, olive oil and above.

Fresh, slightly sour peppers fried leg or use in salads and cold appetizers and olive oil, vinegar and capers.You can fry the onion and garlic and simmer with tomatoes and herbs.

You can charge pepper minced meat, vegetables, rice and other grains or spicy cheeses. Bake in the oven cut into smaller pieces that are sprinkled with olive oil, seasoned and sprinkled with chopped basil.

Peppers are an integral part of the attachment of vegetables such as sataraš, Pinđur or chutney, which is particularly well combined with a variety of steaks and grilled meats.


Broccoli

Winter months may offer a small selection of vegetables, but that does not mean that what we buy an ad in markets less nutritious or zdravo.Najbolji example is broccoli, which is an excellent source of vitamins and minerals, and has a strong anti-cancer properties.
Broccoli originated in Male Azije.U Europe's only been known in the area Italije.Katarina Medici it was delivered the 16th century to France, where he was named Italian asparagus got in England.

The broccoli are certain ingredients that are more effective than antibiotics, and acts on the bacteria that causes cir.Takode proven that broccoli offers great protection against Cancer of the stomach and colon, breast, uterus and pluca.Naucnici the juice obtained from broccoli add cancer cells, after which 95% of patients cells die off.
Broccoli is a great source of vitamnina, especially C, beta-carotene, antioxidants that neutralize free radicals and protect against premature aging. It have B1, B2, B6, E, minerals: K, Ca, P, Fe, Zn and facilitates Na. Brccoli  digestion and prevents constipation, diabetes, heart disease and lowers cholesterol. Broccoli is recommended for pregnant women because it contains large amounts of folic acid.

Broccoli is best cooked the same day it was purchased, and refrigerate it only store 3-4 dana.Pre putting in the refrigerator and do not wash because the water left on the flowers accelerate the decay process.
When buying broccoli choose flowers that are compact and neošteceni.Trebalo would be the same color, either dark green, purple or purplish, depending on the kind of brokolija.Izbegavajte yellowed flowers as a sign that they are over-ripe and old.
To preserve most of the nutrients it is best to cook it by steaming.

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