Balanced recipes and nutritious food contribute to maintain good health, improve cognitive function, increase energy levels and prevent frailty.
These original recipes (for 4 servings) were especially developed by the Chef Hélio Loureiro and are featured in the videos.
Ingredients; Procedure; Link to the Vegetable gardens; Link to the video.
Boil the water with the sugar for four minutes, remove from heat and pour over the egg yolks. Heat again to thicken the mousse, and then remove from the heat. Let the mousse cool down a bit. Involve the grated cookies, the ground almonds and the cinnamon, and wrap the whipped egg whites. Place the mousse in bowls (or glasses) and garnish with the nuts, the mint leaves and the currants.
8 egg yolks 8 tablespoons sugar 12 tablespoons Port wine 200 g of varied red berries and strawberries Mint leaves
For the crunchy: Goji berries 4 tablespoons sugar 50 g granulated almonds
In a stainless steel bowl, put the the egg yolks, the Port wine and the sugar. Place the bowl in a water bath and beat everything with sticks, until you get a fluffy cream. In individual bowls, put the red berries at the bottom, place over the sabayon cream and finally the crispy Gorji. Garnish with mint leaves.
120 g of arboreal rice White wine 5 cl olive oil 1 onion 1 clove garlic 300 g peeled prawns 100 g green asparagus 1 lt of prawns broth Fleur de sel (sea salt) 5 cl cream 40 g butter Black pepper Basil leaves
Heat the olive oil, add the chopped onion and garlic, and let sear. Add the rice, mix, and sprinkle with the white wine. Season with the sea salt. Add the prawns broth and cook the rice slowly. When it is almost at the point, add the prawns and the asparagus and mix well. Add the butter and the cream, season with black pepper and garnish with basil leaves.
400 g peeled prawns 1 onion 5 cl olive oil 200 g tomatoes (diced) 2 tablespoons curry paste 1 banana 1 apple Ginger 1 can coconut milk
For the mango puree: 200 g mango puree Zest of one orange 20 g lemon grass
Heat the olive oil and add the chopped onion, the diced apple and the sliced banana. Add the tomato, let it cook for a while, and then add the curry paste. Let it boil and then add the coconut milk. Season with salt and with the grated fresh ginger. Finally, add the prawns and cook 4 minutes. Remove from heat and serve with basmati rice. Prepare the mango puree by mixing the mango puree with the zest of the orange and the sliced lemon grass and decorate the dish with this puree.
400 g of salmon tranches 4 dl Green tea (green tea from Azores was used in this recipe) 800 g young potatoes 50 g butter 100 g of spring onions 150 g baby carrots Beet sprouts Salt and pepper Rosemary
Prepare the green tea, boil and season with salt. Dip the salmon into the tea and let it boil. Turn off the heat, cover the pan and let itstand for ten minutes. After this time, remove the salmon from the pan. Mix eight tablespoons of the green tea (which cooked the salmon) with two tablespoons of butter, and drizzle the salmon with this sauce, putting on it the beet sprouts. Cook the potatoes and the carrots and, after cooked, saute in butter with some rosemary leaves. Garnish with rosemary leaves.
4 swordfish fillets Fleur de sel (sea salt) 5 cl olive oil 2 small bananas juice of 1 orange juice of 4 passion fruits 1 Lemon Beaded parsley or thyme
For the corn cream: 50 g corn semolina 1 lt fish broth Chopped parsley 1 onion 1 clove garlic 1 tomato concasse 5 cl olive oil Salt Black pepper
Reduce the passion fruit and orange juices to half on low heat. Season the fillets with the sea salt and lemon, and blush them in olive oil on a frying pan. Remove the fillets and set aside. Cut the bananas in half and fry them in the same oil. Set them aside. For corn cream, heat the olive oil with the chopped garlic, the onion and the tomato and let it cook. Add the fish broth and let it boil. Dissolve the corn semolina in cold water and slowly add it to the hot broth. Cook slowly for half an hour, with frequent stirring. Mix with chopped parsley and season with salt and black pepper. In the bottom of a plate, place the corn cream and above the banana and the swordfish fillets. Drizzle with the reduced juice and garnish with fresh herbs.
400 g cod fillets Black pepper 5 dl Olive oil 100g pitted Black olives 600 g of cooked sweet potato 100 g Cheery tomatoes Basil leaves
Cut the cod loins and soak them in olive oil with the black pepper. Cook the cod in the oven at 180 degrees C for 20 minutes. Crush the sweet potato with a fork and mix with the puree of olives. On the plate, place the puree, and above the cod loins, and drizzle with olive oil. Garnish with cherry tomatoes and the basil leaves.
4 sea bass fillets 2 limes 1 lemon 5 cl olive oil 4 tomatoes 300 g cooked broccoli 100 g corn bread kernels Fleur de sel (sea salt) 2 red peppers 15 g brown sugar 10 g honey Beaded parsley or fennel
Cut the peppers into cubes and saute in a pan with a tablespoon of brown sugar and the honey. Cook slowly. Season the sea bass fillets with the sea salt, lime and lemon juices, and blush them in a frying pan. Remove them from the pan. Saute the tomatoes in the pan where the bass was cooked and season with salt and pepper. Mix the cooked broccoli and creamed corn bread and put this mixture on the bottom of a plate, with the sea bass filletson top. At last, place the confit of peppers and garnish with fresh parsley or fennel.
4 Dourada (gilthead sea bream) fillets Lemon Fleur de sel (sea salt) 5 cl Olive oil 1 Onion 300 g of cooked lentils 1 pack of washed spinach 1 diced tomato Thyme or fennel
Boil the chopped onion with a little olive oil and let it cook. Add the diced tomato and sautee. Add the lentils, braise slightly and wrap the spinach, leaving ascertain low heat for 15 minutes. Season with salt and pepper. Season the fillets with the sea salt and lemon juice, and fry them in a frying pan. After cooked, remove from the heat. On a plate, put the lentils with the tomato and place the fillets on top. Garnish with fenel or thyme.
4 tournedos of Barrosa veal 300 g various organic vegetables 200 g young potatoes Edible flowers 5 cl olive oil Beet sprouts Fleur de sel (sea salt)
Cut the veal tournedos and season them with sea salt. Saute them in olive oil. Bring to the boil a pot with water, put the young potatoes and cook for five minutes. Add the vegetables and let them cook. Remove everything, drain well, and saute them in the same pan where the tournedos were cooked. Place the vegetables on the bottom of the dish, with the veal on top and garnish with edible flowers.
600 g pork tenderloin 1/2 onion 5 cl olive oil 2 cloves garlic 2 dl of red wine Salt and black pepper 1 tablespoon butter 2 dl gravy
For the vegetable dreams: 100 g flour Beer Parsley 100 g carrot sticks (cooked in boiling water) 150 g green beans (cooked in boiling water) 100 g red pepper sticks Oil for frying
Cut the tenderloin into tournedos and season them with salt and pepper. Saute the tenderloin in olive oil and, after reaching the desired point, remove from the heat. In the same pan, put the onion and the chopped garlic, add the red wine and let reduce to dry. Add the broth and let reduce by half. Remove from heat, add a tablespoon of butter and beat with sticks. If desired, pass through the sieve and pour the tournedos. Prepare the vegetable dreams: mix the beer with the flour, season with salt and pepper and sprinkle with parsley. Place the vegetables in this batter and fry them in hot oil. Serve with the pork tenderloin.
400 g sea bass 200 g leek 100 g courgette 100 g carrots 1/2 onion Olive oil Salt and pepper Rosemary
Cut the see bass into tranches and season them with salt and pepper. Saute the fish tranches in hot olive oil and, after reaching the desired point, remove them. Saute the vegetables (cut into very thin strips) with rosemary, place them at the bottom of the dish and place over the tenderloin bass. Garnish with rosemary leaves.
400 g pasta (or noodles) 4 tomatoes 5 cl olive oil 2 cloves garlic 2 cans of tuna fish Fleur de sel (sea salt) Basil leaves
Cook the pasta in boiling water with the sea salt and a few drops of olive oil. Heat the olive oil with the chopped onion and garlic, and let it cook. Add the tomatoes and let reduce to obtain a concentrated sauce. Add the tuna fish to the sauce and finally add the pasta. Involve with the basil leaves and serve in deep dishes.
300 g red cabbage 5 dl red wine 300 g Golden apples 200 g cooked chestnuts (skinless) 50 g butter 5 cl cream Mint leaves Currants
For the onion reduction: 2 red onions 100g currants jelly 2 dl Port wine 1 tea spoon mustard 1 orange (juice) 4 boxes of currants
Boil the cabbage (cut in very fine julienne) with the wine, the apple and a cinnamon stick until it became a puree. This cooking takes about an hour on low heat. Warm cooked chestnuts, smash them with a fork, wrap them in a pan with the butter and the cream and let it boil. Boil the chopped onions with the Port wine, the currants jelly and the mustard. Add the orange juice and let reduce by more than half. For plating, with the help of a ring, put a chestnut puree layer and a red cabbage layer ending with red cabbage. Finally, end with the red onion reduction and finish decorating with the currants and the mint leaves.
400 g skinless chicken breast Juice of 6 oranges Saffron branch Salt and pepper Rosemary Cherry tomatoes
For the lime and coconut rice: 150 g basmati rice 1 lt vegetable broth Lime zest 1 dl coconut milk
Season the chicken breast with salt and pepper, and fry it in a hot skillet. After reaching the desired point, remove the meat and place the orange juice and the sliced saffron branch. Let the sauce reduce by half. Drizzle the chicken breasts with this sauce and garnish with rosemary. For the lime and coconut rice, boil the broth and add the rice. Cook for ten minutes, add the coconut milk and continue cooking. Add more broth if necessary. Finally, season with salt and the lime zest. Serve the chicken breast with the rice and cherry tomatoes.