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.


  • 6 egg yolks
  • 6 whipped egg whites
  • 150 g sugar
  • 1 dl water
  • 50 g Maria cookies (grated)
  • 100 g ground almonds
  • 50 g walnuts
  • Cinnamon
  • Mint leaves
  • Currants

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.

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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.

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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.

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400 g peeled prawns
1 onion
5 cl olive oil
200 g tomatoes (diced)
2 tablespoons curry paste
1 banana
1 apple
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.

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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

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.

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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
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.

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Functional lipids

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.

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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.

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4 Dourada (gilthead sea bream) fillets
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.

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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.

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Beer and Wine

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
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.

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400 g sea bass
200 g leek
100 g courgette
100 g carrots
1/2 onion
Olive oil
Salt and pepper

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.

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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.

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Red cabbage

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

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.

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400 g skinless chicken breast
Juice of 6 oranges
Saffron branch
Salt and pepper
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.

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