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FRUSHI // Sita & Nena

FRUSHI // Sita & Nena

FRUSHI, one of our delicious plant-based creations💚 by cooking a traditional recipe: rice pudding plus adding something new: sushi with fruit. Grandma Sita and grandchild Nena intergenerational cuisine, possibly one of the best gastro-fusion, always tasty cooked from the scratch with love. Simply irresistible!  …

WINE-CHERRY VEGAN CAKE // Sita & Nena

WINE-CHERRY VEGAN CAKE // Sita & Nena

OKAKE, one of our delicious plant-based creations💚 by taking a traditional recipe: red wine chocolate cake with cherries plus adding something new: baking it vegan. Grandma Sita and grandchild Nena intergenerational cuisine, possibly one of the best gastro-fusion, always tasty cooked from the scratch with…

Summer season (April – October) // Spinach (Spinat)

Summer season (April – October) // Spinach (Spinat)


📷 by @rongtulyarts  // The comics and cartoon character Popeye the Sailor Man is known for his love for spinach which is his secret to big muscles and a strong body. Is this just a myth or can spinach really make us strong?? 


Spinach (Spinacia oleracea) is a leafy green plant that originated in Persia.

It spread quickly to central Asia (India, Nepal & China) 

// Source: Wikipedia


  • NUTRITION

Spinach is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids (vitamin A), vitamin C, vitamin K, folic acid, iron, and calcium.

OBS!! Raw spinach contains substances called oxalates which can inhibit the absorbtion of iron. In addition to preventing absorption and use, high levels of oxalates remove iron from the body.

However,  cooking or steaming it reduces the amount of this substance and eating spinach regularly may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.

PRO TIP: Make sure you get the freshest spinach possible, since it loses much of its nutritional value with storage and transportation of more than a few days. Or get it frozen 😉

// Source: Wikipedia & Healthline


  • CULTIVATION

Spinach is cool-weather loving and fast-growing. It likes a moderately moist habitat and high nitrogenic organic fertilizer, but will not do well in soil that floods regularly or does not drain well. You can plant spinach in either spring or fall, or both if you want to harvest twice per year.

Wanna grow your own? Check out more detailed information here. 

  • VARIETIES

The three basic types of spinach are:
• Savoy has dark green, crinkly and curly leaves. It is the type sold in fresh bunches in most supermarkets in the United States.
• Flat- or smooth-leaf spinach has broad, smooth leaves that are easier to clean than Savoy.
• Semi-savoy is a hybrid variety with slightly crinkled leaves.


  • USES

Spinach is a versatile vegetable and can be eaten raw or cooked. It is available fresh, frozen or canned. It’s delicious either on its own or in other dishes. Here are some tips to try to incorporate more spinach into a daily routine:

  • Add spinach to pastas, soups, and casseroles.
  • Lightly sautĂŠ spinach in a small amount of extra virgin olive oil. Season with freshly-ground black pepper.
  • Add spinach to a wrap, sandwich, or flatbread.
  • Make a dip with spinach, such as spinach and artichoke dip or spinach hummus.
  • Add a handful of fresh spinach to an omelet or scramble, or throw a handful into a smoothie.

// Source: Medicalnewstoday


  • TRADITIONAL RECIPES:

👉🏼Spinach recipes by Frøken Jensen! 


  • FUN FACTS

Spinach actually belongs to the amaranth family and is therefore related to beets and quinoa 😉

The creator of the comic character, Popeye, E.C. Segar was a vegetarian and as a way of promoting the benefits of vegetables, he boosted his character’s strength with a known iron-rich food. Popeye has been portrayed since 1931.

China produced over 90% of the world’s total quantity of spinach.


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PISTO WITH QUINOA // Sita & Nena

PISTO WITH QUINOA // Sita & Nena

PISTO WITH QUINOA, one of our delicious plant-based creations💚 by cooking a traditional recipe: pisto (Spanish ratatouille) with seasonal veggies plus adding something new: quinoa. Grandma Sita and grandchild Nena intergenerational cuisine, possibly one of the best gastro-fusion, always tasty cooked from the scratch with…

Summer season (June & July) // Strawberry (JordbĂŚr)

Summer season (June & July) // Strawberry (JordbĂŚr)

Grandma Sita is in love with Danish JordbĂŚr which are known for their bright red color, chilhood memory evoking smell, juicy texture and sweeeeetness 😍  But why is it called STRAW-berry and is it even a berry?? Let’s get to know this seasonal food from…

BANANA VEGAN CAKE // Sita & Nena

BANANA VEGAN CAKE // Sita & Nena

OKAKE, one of our delicious plant-based creations💚 by cooking a traditional recipe: banana vanilla cake plus adding something new: baking it vegan. Grandma Sita and grandchild Nena intergenerational cuisine, always tasty cooked from the scratch with love. Simply irresistible!  


  • INGREDIENTS: Plant-based recipe💚

Our note: following the cups method for measurement units, we discovered that the volume of the cup is always the key, you don´t have to weigh the ingredients. A cup has the same volume of ingredients (liquid or dry) as a glass or a mug.
DRY
1 and 1/2 cups wheat flour (plain or all-purpose)
3/4 cup panela sugar or unrefined cane sugar
1/3 cup vegan chocolate chips or cacao nibs
4 tsp baking powder
1 tsp baking soda
A pich of salt
WET
300g ripe bananas (4 medium approx.)
6 tablespoons veggie oil (any neutral flavored)
2 tsp vanilla extract
Our note: If you can use bananas from the Canary Islands in Spain, your cake will be much tastier, these Atlantic bananas have an unique flavour and aroma
platanodecanarias.es

  • METHOD 

1. Preheat the oven to 180 Âş C. Oil and line the base and sides of a bread pan or square cake tin with baking parchment.
Our note: well, standard dimensions for bread and loaf pans start at 8 ½ by 4 ½ inches. It´s the perfect size for that amount of ingredients. If you multiply the amount by the number of times that you want, you will get a bigger cake. You have tons of different sizes of baking pan depends on the final amount.
2. Combine dry ingredients in a bowl: sifted flour, baking powder, baking soda, unrefined panela cane sugar, cacao nibs and salt until well mixed.
Our note: we always sift the flour for muffins and cakes. Sifting helps to combine the flour with any dry ingredients.
3. Peel and chop the bananas. Mash them with a fork or a blender until puree. Add veggie oil and vanilla extract. Combine wet ingredients so that the oil mixes with the banana puree.
Our note: you can use platains instead of bananas, you should add more sugar (to taste).
4. Pour the wet mix into the dry bowl. Mix everything slowly with a wooden spoon.
5. Pour the mix into the bread pan. Arrange the banana slices around the cake decoratively.
6. Bake it around 40 minutes or until browned.
Our note: Don´t open the oven, you can always leave the cake in the oven for a few more minutes.
7. Remove the bread pan from oven. Leave it to cool for a while. Carefully, peel off the paper and cool a bit on a wire rack. Drizzle some maple syrup over the cake, speacially over the banana slices (optional).
8. Serve as is or with a scoop of vegan ice cream, vanilla or chocolate flavor.


  • DID YOU KNOW…
    • Musaceae is a family of flowering plants composed of three genera with ca 91 known species, placed in the order Zingiberales.
      The family is native to the tropics of Africa and Asia. The largest and most economically important genus in the family is Musa, famous for the banana and plantain. Cultivated bananas are commercially important members of the family, and many others are grown as ornamental plants. | wikipedia.org

!! Join us on our mission to keep alive culinary heritage !!

👉🏼  Call to action: SUMIT YOUR FAMILY RECIPE 🙌 


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FRIED POTATOES WITH VEGGIES // Sita & Nena

FRIED POTATOES WITH VEGGIES // Sita & Nena

CUPTAPA, one of our delicious plant-based creations💚 by cooking a traditional recipe: fried potatoes with seasonal veggies plus adding something new: serve into silicone wrappers to make a cuptapa 😉 Grandma Sita and grandchild Nena intergenerational cuisine, possibly one of the best gastro-fusion, always tasty…

PAELLA-INSPIRED VEGGIE RICE // SITA & NENA

PAELLA-INSPIRED VEGGIE RICE // SITA & NENA

CUPTAPA, one of our delicious plant-based creations💚 by cooking a traditional recipe: paella-inspired veggie rice plus adding something new: serve into silicone wrappers to make a cuptapa 😉 The silicone wrappers (cupcake size) are the perfect unit for a tapa. Grandma Sita and grandchild Nena…

COFFEE VEGAN CAKE // Sita & Nena

COFFEE VEGAN CAKE // Sita & Nena

OKAKE, one of our delicious plant-based creations💚 by taking a traditional recipe: coffee walnut cake plus adding something new: baking it vegan. Grandma Sita and grandchild Nena intergenerational cuisine, possibly one of the best gastro-fusion, always tasty cooked from the scratch with love. Simply irresistible!


  • INGREDIENTS: Plant-based recipe💚

Our note: following the cups method for measurement units, we discovered that the volume of the cup is always the key, you don’t have to weigh the ingredients. A cup has the same volume of ingredients (liquid or dry) as a glass or a mug.
DRY
1 and ½ cups wheat flour (plain or all-purpose)
1 and 1/4 cups unrefined cane sugar
1/2 cup chopped walnuts
4 tsp baking powder
1 tsp baking soda
A pinch of salt
WET
ž cup coffee espresso
Ÿ cup  oat drink (any non-dairy milk)
Ÿ cup peach jam 
2 tsp vanilla extract
6 tablespoons veggie oil (any neutral flavored)
Our note: sunflower oil is a perfect choice for cakes.

  • METHOD 

1. Preheat the oven to 180 Âş C. Oil and line the base and sides of a bread pan or square cake tin with baking parchment.
Our note: well, standard dimensions for bread and loaf pans start at 8 ½ by 4 ½ inches. It’s the perfect size for that amount of ingredients. If you multiply the amount by the number of times that you want, you will get a bigger cake. You have tons of different sizes of baking pan depends on the final amount.
2. Combine dry ingredients in a bowl: unrefined cane sugar, sifted flour, chopped walnuts, baking powder, baking soda and salt. Mix them well with a wooden spoon.
Our note: we always sift the flour for cakes. Our note: we always sift the flour for muffins and cakes. Sifting helps to combine the flour with any dry ingredients.
3. Make coffee using a stovetop espresso.
Our note: It’s kind of homemade coffee espresso.
4. Combine wet ingredients in a bowl: coffee, oat drink, peach jam, veggie oil and vanilla extract until well mixed.
5. Pour the wet mix into the dry bowl. Mix everything slowly with a wooden spoon.
6. Pour the mix into the bread pan. Sprinkle brown sugar on the top.
7. Bake it around 40 minutes, until browned.
Our note: Don’t open the oven, you can always leave the cake in the oven for a few more minutes.
8. Remove the bread pan from oven. Leave it to cool for a while. Carefully, peel off the paper and cool a bit on a wire rack.
9. Serve as is or with a scoop of vegan vanilla ice cream or vegan custard.
Our note: Ice coffee and a piece of our cake match perfectly in summertime. Well, any time of the year is great for our delicious vegan cake!


  • DID YOU KNOW…
    • The Coffee  is a brewed drink prepared from roasted coffee beans, which are the seeds of berries from the Coffea plant. The genus Coffea is native to tropical Africa, and Madagascar, the Comoros, Mauritius and RĂŠunion in the Indian Ocean. The plant was exported from Africa to countries around the world and coffee plants are now cultivated in over 70 countries, primarily in the equatorial regions of the Americas, Southeast Asia, India, and Africa. The earliest credible evidence of either coffee drinking or knowledge of the coffee tree appears in the middle of the 15th century, in the Sufi Muslim monasteries around Mocha in Yemen. It was here in Arabia that coffee seeds were first roasted and brewed, in a similar way to how it is now prepared. | wikipedia.org
    • ARTICLE: “Whole Beans vs Ground Coffee: Which is Best for Brewing“. Words by Kathy Gallo – AG Ferrari Food Blog | agferrari.com

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LEMON OLIVE OIL MUFFINS // Sita & Nena

LEMON OLIVE OIL MUFFINS // Sita & Nena

LEMON OLIVE OIL MUFFINS, one of our delicious plant-based creations💚 by taking a traditional recipe: lemon olive oil magdalenas (muffins) plus adding something new: baking it vegan. Grandma Sita and grandchild Nena intergenerational cuisine, possibly one of the best gastro-fusion, always tasty cooked from the…