IL E-Magazine

OCTOBER 2020 | IL

Food
for Life

EUROPEAN OR WESTERN CUISINE AND BENEFITS

Greek Salad

Greek food is part of the Mediterranean diet, which is
widely regarded as healthy and beneficial for weight loss.
Greek salads are popular in the summer as each
ingredient in the salad refreshes the body, whether it's
tomatoes, cucumbers, black olives, red onions, and
avocados. To make it an entree salad, you can add either
grilled chicken or chickpeas for some protein. And Some
recipes include feta cheese, pepper, and salt for the
flavor of the salad. Salad dressing made from olive oil,
vinegar, or lemonade.

Ingredients:

Cucumber
Tomatoes
Black olives
Feta Cheese
Red onions
Avocados
Grilled chicken or Chickpeas

Salad Dressing:
½ cup olive oil
½ cup red wine vinegar
½ teaspoon black pepper
¾ teaspoon salt1 teaspoon dried oregano
Method:

1. Prepare each vegetable by cut the cucumber in half,
then cut into thin circles and cut the tomatoes into thin
circle
.2. Bring olive oil mixed with red wine vinegar and
oregano. You have to cook with salt and black pepper.
3. Mix each vegetable into the salad dressing
4. Put a feta cheese on top.

Borsch Soup

Borsch Soup, a traditional Russian soup that has been a classic for hundreds of
thousands of years. This borsch soup is made from a variety of vegetables such as
onions, carrots, cabbage, potatoes, tomatoes, and an essential ingredient,
beetroot, that gives the soup a striking purple red color. May also mix meat such as
chicken or beef that has been simmered until the meat is softened. Serving time, it
is often served with sour cream and sprinkled with vegetables, such as parsley, dill.
Delicious borsch soup must be thick and the scent of the various raw materials used
as ingredient.

This is because the main ingredient is beetroot, which reduces triglyceride in the
body, reduce the risk of liver disease, normalize blood pressure, prevent anemia,
and strengthen the bones. This menu is suitable for all ages. Especially women who
are looking for a menu to lose weight. It is an alternative menu that is quite worth
trying.

Vegan Pumpkin Assemble the lasagna:
Spinach Lasagna
- Preheat the oven to 375 degrees.
Lasagna is the oldest pasta. Started to - Spread two scoops of pumpkin béchamel on
do this in ancient Greece. In the past, it the bottom of the baking dish.
was a square sheet of flour. The filling -Place five layers of lasagna on top of the sauce,
will be pieces of meat. Which is stewed then the top half of the spinach cream, and
until it becomes tender and put spread evenly.
alternately in many ways Rack and
skewers Today's lasagna comes from the Top of the spinach on top of pumpkin sauce.
city of Naples.
- Cover with five more noodles and continue with
Make Pumpkin Béchamel: all the rest of the cream spinach and béchamel.
- Put the last five noodles in the pan and this
- Heat oil in a pan, add flour, and cook, stirring time cover with the remaining pumpkin
constantly for 3-4 minutes. béchamel.
- Stir in non-dairy milk to keep it from clumping. - Top with breadcrumbs Cover the pan with
Add pumpkin puree and stir to combine, cook aluminum foil and bake in the oven for 30
the sauce for 10 minutes. minutes.
- Stir in the nutmeg, add salt and pepper, and - After 30 minutes, remove the foil and bake for
set aside. another 30 minutes.
Make the spinach cream: -Take out of the oven and leave for 10 minutes,
- Mix cashews with 1 cup of water. then serve the lasagna.
- Heat oil in a pan, add onions and garlic.
- Add flour and stir for 2-3 minutes then add
cashew cream and stir well.
-Add spinach and continue to cook for about 2
minutes, add the nutmeg, salt, and pepper, then
turn off the heat.

Seafood Paella

  In the past, Paella is one of the dishes that is
Paella is the name of Spain's national cuisine used solely for the celebration of the guests
during festivals. But at this time, The Spaniards
that have rice, seafood meat and vegetables as have a special festival for Paella already.
an ingredient in the large flat pan. They have a competition to cook paella in
It to be a dish from the Valencian region which Sueca,Valencia.
is Spain's top source of rice. The making of paella at this festival is also called
It is close to Albufeira Lake, where fisheries and Paelles al Carrer.
rice cultivation have dominated the area for
centuries. With the variety of ingredients in paella, this
The Paella very famous Spain dish and not only menu has a variety of benefits from consumption
tasty but also healthy. as well. Because Paella is made from all natural
It have many of essential nutrients from the ingredients and use very little concentration of
ingredients that give you a low cholesterol and artificial elements in the form of oils that are good
saturated fat due to the small fat that comes for your health in the long life. Paella contains
from olive oil. This popular dish also have a high vitamins that important for your life. The Seafood
fibre from rice and vegetables. Paella that made with fish and shellfish will give
It have different unique in each region. you a high vitamin like vitamin A, Omega 3 etc.
For example, The region is located close to the It also supports your healthy lifestyle because the
sea tend to use seafood mostly, Like Galicia Paella is low in fats.
region.
While Castilla and Leon usually use pork or meat
that is readily available to be an ingredient for
Paella.

Italian Apricot Fool

This menu is called Italian apricot fool. That has been
popular in the West of the world and has many good
benefit from the variety of ingredients.
Main components in Italian apricot fool are apricots.
And other raw materials, including finely grated zest
and juice of 1 lemon , 140g golden caster sugar , 3 tbsp
Cointreau or other orange flavored liqueur , 500g
carton mascarpone , 142ml carton double cream and
18 amaretti biscuits. And more importantly,mascarpone
cheese is originated from Lombardy, region in Northern
Italy and amaretti biscuits is traditional to Saronno, a
commune of Lombardy, Italy too. And Each ingredient
is very beneficial to our health as well.

Main components in Italian apricot fool is apricot.
Apricot is the nutritional heavyweight among fruits, It’s
good Source of Vitamin A. It's fat soluble and it breaks
down fatty acids fast. There are also ingredients that
are beneficial to the body, such as Lemon Water, It’s a
good source of vitamin C and the citric acid in lemons
may help prevent kidney stones. Double cream or heavy
whipping cream contain several health-boosting
vitamins and minerals, including the fat-soluble
vitamins A, D, E, and K. Mascarpone cheese also
contains a large amount of other essential nutrients
such as phosphorous, zinc, riboflavin, vitamin B12 and
vitamin A. It is a dense source of high quality protein.
And amaretti biscuit is made from either ground
almonds or almond paste, along with sugar and egg
whites that get protein from almonds and egg whites
at the same time.

Ingredients and raw materials of Italian apricot fool,
all of the above there are beneficial and good for the
body in many ways, such as good for weight loss,
helpbreakdown fats in the body, contains vitamins that
help to nourish the skin, nourish the eyes and also have
other properties that can protect the body from various
diseases as well.

Reference

Greek Salad

https://www.healthy-liv.com/greek-salad-greek-yogurt-dressing/
https://www.pholfoodmafia.com/recipe/greek-salad-กรกี สลัด/
https://victorytale.com/th/greek-salads-to-try/

Borsch Soup

https://imageholidaythailand.wordpress.com/2018/03/13/ซปุ บอรช-
borsch-soup-ซุปพ้นื เมอื ง/

Vegan Pumpkin Spinach Lasagna

https://holycowvegan.net/vegan-pumpkin-spinach-lasagna/

Seafood Paella

https://th.m.wikipedia.org/wiki/ปาเอยา

Italian Apricot Fool

https://www.bbcgoodfood.com/recipes/italian-apricot-fool