Cooking traditional recipes in a healthy way.
Now that the weather has been opened and seafood is getting more and more often on our plate, it's time to adapt our traditional and favorite recipes to their healthier versions.
Yes, it is. And the result will surprise you. Most people think that cooking healthy is identified with the lack of taste, but that's what we are doing here, with all these recipes we share with you, in salty and sweet dishes.
Besides, when something is healthy cooked and combined, it gives you the opportunity to consume it in larger quantities, having the same number of calories as a conventionally cooked dish. Win win situation!
This is exactly what we did in today's dish, which combines the octopus with the wholemeal pens (extra fiber in relation to the traditional baked macaroni) and add the lentils to a delicious twist that adds all the well-known nutritional benefits of legumes (rich in plant fibers, lower blood sugar levels, protein source and a whole lot of benefits).
As you understand, we are talking about a full meal, cooked hygienically, and at the same time as delicious as our favorite traditional recipe.
So let's see what we will need for this delicious dish:
- 1 middle octopus, fresh or frozen
- 1 / 2 cup organic balsamic vinegar
- 4-5 whole grains
- 2 bay leaves
- 2 lentils cups
- a little fresh parsley, finely chopped
- salt (fleur de sel)
- 1 cinnamon stick
- 2 dry onions, finely chopped
- 2 garlic cloves
- 5-6 carnation
- tomato juice (from 3-4 organic tomatoes) or 1 concentrated tomato juice
- organic extra virgin olive oil
- 1 package of whole grain pens
We start preparing, thawing the octopus (if we buy frozen). At the same time, rinse the lentils with running water, boil them until they are softened (do not melt), strain them and let them come to room temperature as long as we cook the octopus . At this stage, you do not have to salt them.
In a deep saucepan, add balsamic vinegar and bay leaves and place the octopus sitting on its tentacles. You do not have to add water as the octopus will take out its liquids, but it is necessary that you have moderate fire so that it does not burn and spoil our food. Leave the octopus about 30 minutes to soften and ready when it has softened one of its thick spots (try, drilling with a fork).
When this happens, take it out carefully from the saucepan with a fork and leave it on a cutting surface.
Carefully and using a sharp knife and a fork, cut off our octopus.
From the juice that is left in the saucepan, we keep half the quantity (so that the dish does not have a very strong balsamic taste) and the onions and garlic are cooked.
You do not need to add oil. Cooking can be done normally with water and even after we do not grill the oil we will avoid turning its unsaturated fat into saturated. We will use it in the end naturally raw.
When the onions and garlic are softened, put the octopus in the saucepan and add the cinnamon, the carnation, the toffee and the constantly mixing to make their aromas. Add the tomato juice and boiling water.
Let 10 boil minutes and then, while our food still has enough juice, add the whole grain pens and mix. We make sure to top up with a little hot water if the water falls short.
Leave for about 12 minutes (until the pennies soften) and pull out of the fire.
Let 2 minutes open the carrot open to cool the food a little, add the lentils to the saucepan and mix to soak with the wonderful sauce.
At this point we add salt and some pepper, but caution as the octopus may already be salty enough on its own (especially fresh).
We always add it to the end of cooking as it is the finest, delicious and healthier part of the salt and ideally eaten raw.
Serve in the dishes immediately and pour a little raw organic extra virgin olive oil of Crete. All the taste and power of olive oil unaltered in our dish!
- You can use any type of lens you want (red, black beluga). Just watch the boiling time so you do not spoil.
- Attention to the amount of salt as well as octopus (especially fresh) is often very salty.
- It is important to fill hot water when needed so that the sauce remains juicy and does not dry out during cooking.