Food Recipes

Lohta ja maustettua parsakaalia/Salmon with spiced broccoli

 

Tällä viikolla Lidln satokausikalenterin pääraaka-aineena on parsakaali.

Parsakaalia, toiselta nimeltään broccolia kasvatetaan usein siemenistä taimiksi sisätiloissa ja siirretään sitten ulos jatkamaan kasvuaan. Aikaa istutuksesta sadonkorjuuseen kuluu noin kaksi kuukautta.

Parsakaali sisältää rautaa, A-vitamiinia, C-vitamiinia, folaattia, kaliumia, kalsiumia, fosforia, ravintokuitua sekä K-vitamiinia. Näiden lisäksi tuore parsakaali sisältää myös runsaasti proteiineja, alfalinoleenihappoa, B2-vitamiinia ja steroleita. Yksi parsakaalin kukinto sisältää puolitoistakertaisen määrän päivittäisestä C-vitamiiniannoksesta.

Parsakaalista syödään lähinnä maanpäälliset osat eli nuppuiset kukinnot, varret ja lehdet. Parsakaalia voi syödä raakana tai kypsennettynä. Kypsentämällä parsakaalin oikein pääset nauttimaan kaikista ravintoaineista. Parsakaali kannattaa höyryttää tai paistaa pannulla, jolloin se pehmenee, mutta tärkeät ravintoaineet eivät haihdu keitinveteen tai uunin kovassa lämmössä. Parsakaali on loistava aivojen toiminnalle ja sen on todettu ehkäisevän sairauksia ja lievittävän tulehduksia.

Pidän terveellisestä parsakaalista raaka-aineena todella paljon. Parsakaali sopii mainiosti esimerkiksi keittoihin, wokkeihin, pataruokiin, gratiineihin sekä lisukkeeksi.

Tällä kertaa valmistin broccoliwokin, joka tajoillaan paahdetun lohen kera. Tämä valmistamani annos sopii loistavasti arkiruuaksi esimerkiksi treenin jälkeen. Se on helppo, kevyt, maistuva ja terveellinen koko perheelle sopiva ateriavaihtoehto.

This time broccoli is the main ingredient of Lidl’s harvest season calendar.

Broccoli is often farmed from seeds to seedlings indoors until it’s been moved outside to continue its growth. The time from planting to harvest takes about two months.

Broccoli contains many useful nutrients such as iron, vitamin A and C, folate, potassium, calcium, phosphorus, dietary fibres and vitamin K. Besides these fresh broccoli contains lots of protein, alpha-linolenic acid, vitamin B2 and sterols. One broccoli inflorescence consists one-and-a-half times the needed daily C-vitamin dose.

The parsley is eaten mainly in its terrestrial parts: the inflorescences, stems and leaves. Broccoli can be eaten raw or cooked. When you cook the broccoli properly you can enjoy all its nutrients. Broccoli should be steamed or cooked in the pan, as this will make it softer, but its important nutrients won’t evaporate in the cooking water or in the heat of the oven. Broccoli is brilliant for brain function and has been found to prevent diseases and alleviate inflammation.

Broccoli is ideal for soups, woks, casseroles, gratins and as a side dish. I really like broccoli since it’s such a healthy ingredient.

This time I prepared a broccoli wok which can be served with roasted salmon. This meal is great as an everyday-meal for example after training. It is an easy, light, tasty and healthy meal option for the whole family.

Käännös:
Hanna Kärppä

Yhteistyössä Lidl

Lohta ja maustettua parsakaalia

600 g Lohifileetä, leikattuna fileepaloiksi

1 nippu Brokkolia, kukinnoiksi leikattuna
120g Vihreitä papuja
2rkl Neitsyt kookosöljyä,luomu
2tl Inkivääriä

2 tl Valkosipulia, raastettuna
1/2 tl Chiliä, silputtuna
4rkl Soijaa
1/2 Sitruunan kuori, raastettuna
1dl Cashew pähkinöitä,murennettuna

Lisäksi
1 nippua Korianteria
1 nippu Thai basilikaa
1 Avocado
200g Salaatti sekoitusta
1nippu Herneenversoja

Ensimmäiseksi laita wokkipannulle valkosipulia, inkivääriä ja nokare
neitsyt kookos öljyä. Anna aromien avautua ja lisää joukkoon chili,
soija ja cashew murska. Lisää brokkoli ja vihreät pavut. Wokkaa
vihanneksia niin, että ovat pehmenneet, mutta silti vielä hieman
rapsakkoja.

Lämmitä paistinpannu tai grillipannu kuumaksi, lisää hieman
pähkinäöljyä. Laita Lohifileet pannulle ja paista 3-4 minuuttia
molemmin puolin, haluamaksesi paistoasteen mukaiseksi. Mausta
suolalla ja pippurilla.

Kokoa annos:
Laita salaattia lautaselle,wokatut brokkolit ja paistettu lohi.
Koristele yrteillä, ja avocadon siivuilla.

Salmon with spiced broccoli

600 g file of salmon, cut into 4 pieces

1 head of broccoli, cut into small florets
120g green beans
2 tbs virgin coconut oil
2 tsp ginger, cut finely
2 tsp garlic, cut finely
1/2 tsp Chili, cut finely
4 tbs soya sauce
1/2 zest of lemon
1 dl cashew nuts, slightly crushed

To add:
1 bunch coriander
1 bunch Thai basil
1 Avocado
200g salad mix
1 bunch pea shoots (optional)

On a hot wok pan add coconut oil, garlic and ginger. Cook for a moment
and then add chili, soya sauce and cashew nuts. Add broccoli and green
beans. Cook the vegetables for a couple of minutes until cooked but still
crunchy.

Heat up another frying pan and add some coconut oil. Add the salmon
pieces and cook 3-4 minutes both sides until cooked. Season with salt
and pepper.

Assemble the dish. Place some salad on the plates and top with cooked
broccoli and salmon. Decorate with slices of avocado and herbs. Enjoy
while still warm!

Yhteistyössä:

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