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Polenta, Gluten-Free “Pizza”

Ms H 

It is a delicious, easy to make, summer dish. I can recommend it for family or friends gathering. If you have someone on gluten-free diet in your party it is an excellent choice for everybody. This recipe does not contain any processed ingredient.

Ingredients:

Cooked polenta	200ml
Green pepper	2 sliced
Chilli pepper	1 sliced
Chopped tomato	4 medium
Sliced tomato	2 medium
Grated cheese	100 g
Eggs	2
Olives	10
Butter	1 tbsp
Salt	Up to your taste
Black pepper	Up to your taste
Fresh basil	Few fresh leaves
Garlic	3 cloves crushed
Red onion	1 chopped

Method:

·      Turn the oven on to 190⁰C

·      Cooking the polenta base:

Cook the polenta in 400ml slightly salted water, stir it continuously, avoid the formation of the lumps. It takes about 10 minutes.  When it is ready blend the eggs in.

Butter a (25cm x 20cm) baking tray, transfer the polenta into it and place it into the preheated oven for 10 minutes.

·      Making the tomato juice:

Place 1 tsp butter, garlic and onion into a pan and stir it continuously. Add 1 sliced green pepper and the chopped tomatoes. Season it and cook it for 10 minutes. Place the sauce into the liquidizer.

·      Pour the tomato juice on the polenta base, decorate with the remaining ingredients except the basil.

·      Bake it for 20 minutes.

·      Before serving sprinkle the fresh basil leaves on the top.

Another Food Plan for a Hot Summer Day

Ms H

Food	Ingredients	Energy kcal	Nutrients
Start of the day: Smoothie Breakfast: Poached egg on spinach and cooked millet nest Coffee with skimmed milk Snack: Apple Lunch: Salad of curly kale with avocado Snack: Watermelon Dinner: Grilled Mackerel with chard Glass of chilled white wine	Ginger 2cm Strawberry 8 Apple 1 Tomato 1 small Lemon juice 1 Water up to 250ml 1 egg 50g spinach 50 g millet 1 crashed garlic  black pepper 200g kale (fried for a min in coconut oil) juice of a lemon 1/2red chilli 1 avocado peeled 1 tbsp olive oil A slice 1 mackerel marinated with celery, garlic, chilli, parsley and lemon juice 150 g chard 1 tbsp olive oil 1 tbsp vinegar	200kcal 320 kcal 100 kcal 110 kcal 400 kcal 200 kcal 300 kcal 150kcal   Total: 1780 kcal	It contains the essential minerals, vitamins, phytochemicals fibre and the healthy carbohydrates; sugar from the vegetables and fruits It provides protein, essential amino acids, essential vitamins and minerals; specially iron  low fat, slow release of energy “ an apple a day keeps the doctor away” Kale: antioxidant, anti-inflammatory, anti –cancer nutrient  lowers the LDL cholesterol Avocado: contains fat Vitamins; B 1,3,5,6, 9, C E, K  Minerals; Ca, Mg , Zn W 3, 6 fatty acids and fibre 92% of water. It is a good source of vitamin C and, also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. mackerel contains omega 3 acids, it is beneficial for cardiovascular health chard has antioxidant, anti- inflammatory and detoxifying properties.

Smoothie is a good way to start the day. During the day drink plenty of water and drink a glass of water half an hour before your meal.  

Food plan for a hot summer day

Ms H

Food	Ingredients	Calorie content Kcal	Nutrients
Start of the day: Freshly squeezed Lemon juice with Look warm water Breakfast : Toasted nuts and seeds cereal with Plain yogurt Coffee with skimmed milk Snack: Slice of watermelon Lunch: Gazpacho with toasted bread Snack: Aubergine dip with carrot and celery sticks Dinner: Moroccan Spiced Salmon Glass of chilled white wine	1 lemon 100ml water 80g of cereal consisting pumpkin seed sunflower seed linseed almond ¼ red onion 1 cove of garlic ½ red pepper ½ yellow pepper 200g cucumber 200g tomato 1tbsp vine vinegar 1tbsp olive oil small  amount of basil 2 slices of gluten-free wholemeal baguette toasted 1 aubergine small onion 1 clove of garlic  ½ tbsp olive oil 50g soured cream salt pepper 2 carrots 2 celery sticks Moroccan spices  1 skinless salmon garlic 50g couscous 5g sultana 5g prunes 5g flaked almonds	50 kcal 480 kcal 150 kcal 450 kcal 220 kcal 480 kcal Total : 1830 kcal	Antioxidant, vitamin C, anti-inflammatory Provides fibre (keeps bowels healthy), carbohydrates provide energy and proteins provide essential amino acids. Consists of essential minerals and vitamins. Plain yogurt is 85% to 88% water. You’ll get calcium, vitamin B12 riboflavin and probiotics. 92% of water. It is a good source of vitamin C and, also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. Cucumber is packed with mineral rich fluids and keeps the body well hydrated. Tomato and pepper are packed with  health enhancing  nutrients. Rich in fibre helps remove toxins Celery has its anti-inflammatory  effect Salmon is essential to a good diet it contains omega 3 fatty acids, vitamins and minerals Couscous provides vitamin B carbohydrate and protein

During the day drink plenty of water and drink a glass of water half an hour before your meal.  During the day try to avoid consumption of alcohol because it increases the dehydration.  The food plan contains a glass of wine in the evening meal for relaxation. Enjoy these healthy dishes!