
Energy Snacks
My new recipes for Eco123 Magazine #19 are available now at FNAC Lisboa….
Energy-packed snacks for vegan backpacking !
Just right in time for the hiking and pilgrims season…
On the menu: Healthy Turmeric-Seed-Crackers with Cheesy Almondcream, Smoky Hot Tomatoes-Cream, Oh Mar Olives Tapenade.
Also learn how to prepare energybars for your next trip in the mountains: Powernutsbars, Crunchymueslibars, Classic Banana-Granolabars and healthy Turmeric Crackers.
Biscoitos saudavel de açafrão e sementes
[sem açúcar, sem lactose, adequado ao regime vegan]
Ingredientes
Para um tabuleiro
- 80 g farinha (trigo, espelta ou farinha sem glúten, de milho, de tefe ou de trigo sarraceno)
- 80 g flocos de aveia (disponível sem glúten)
- 40 g sementes de girassol
- 40 g sementes de abóbora
- 25 g sementes de sésamo branco
- 25 g linhaça
- ½ colher de chá de sal
- 1 colher de chá de açafrão
- 2 colheres de sopa de azeite
- 330 ml água
- 2 colheres de sopa de flocos de fermento
Preparação
Torre ligeiramente as sementes e os flocos de aveia com sal e açafrão.
Misture com os restantes ingredientes num tacho e deixe amolecer durante 20 minutos.
Espalhe no tabuleiro com papel vegetal e pré-cozinhe em forno quente a 170° durante cerca de 20 minutos.
Corte em retângulos com um cortador de pizza ou uma faca afiada.
Cozinhe mais 20 minutos no forno até que fiquem crocantes e um pouco dourados.
Deixe arrefecer no forno.
Coloque numa caixinha hermética.
Mais receitas em Portugues clique AQUI.
Click HERE for recipes in English.
Click HERE for recipes in German.
Poderosas barras energéticas de frutos secos
Ingredientes
para uma forma retângular de 20 x 30 cm
- 200 g avelãs ou amêndoas um pouco picadas
- 180 g tâmaras bem picadas
- 130 g flocos de aveia (disponíveis no mercado sem glúten)
- 100 g sementes de sésamo branco
- 50 g sementes de chia
- 80 ml xarope de agave
- 50 g óleo de coco
- (10 g maca em pó)
- ½ colher de chá de extrato de baunilha
- 1 pitada de sal
Preparação
Coloque as sementes de chia durante 20 minutos em 160 ml de água para amolecerem.
Entretanto torre ligeiramente as nozes, os flocos de aveia e as sementes de sésamo com sal até ficarem dourados, depois junte o xarope de agave e o óleo de coco e misture.
Junte a mistura de noz à geleia de sementes de chia e misture com as tâmaras e a baunilha.
Coloque essa massa numa forma de 20 x 30 cm com papel vegetal untado com óleo de coco.
Espalhe bem, alisando e apertando com a ajuda de uma espátula.
Coza a 170 graus na altura média do forno durante 25-30 minutos até ficarem douradas e rijas.
Verifique regularmente para não dourarem demais.
Deixe arrefecer.
Corte no formato de barras energéticas com uma faca afiada.
Topping: Se quiser poderá decorar as barras energéticas com chocolate negro sem açúcar.
Paté salgado
Creme de amêndoa
Ingredientes
- 200 g amêndoas escaldadas
- 2 dentes de alho
- 100 ml óleo de girassol
- 40 ml azeite
- 2 colheres de sopa de sumo de limão
- 2 colheres de chá de orégão, menta, manjericão e outras ervas secas
- 4 colheres de chá de levedura nutricional
- 4 colheres de água morna
- 1 colher de chá de sal
- 2 pitadas de pimenta moída na altura
- 2 pitadas de açafrão
Preparação
Amoleça os frutos secos durante 6 horas em 500 ml de água quente e depois escorra.
Primeiro passe os frutos secos com o liquidificador até obter uma massa grossa.
De seguida junte os outros ingredientes e passe um pouco até obter um creme crocante e fino.
Coloque num recipiente pequeno com tampa de rosca.
Barre em bolachas salgadas ou no pão e guarneça com orégãos ou ervas frescas.
Creme de tomate fumado e picante
Ingredientes
- 120 g de tomates picados conservados em óleo
- 80 g avelãs bem picadas
- 1 dente de alho
- 4 colheres de sopa de azeite
- 1-2 colheres de sopa de água
- 1 colher de sopa de sumo de limão
- ½ colher de chá de pimentão doce
- ½ colher de chá de pimentão fumado
- ¼-1/2 colher de chá de piripiri a gosto
- ½ colher de chá de sal
- 1 pitada de cominhos moídos
- 1 pitada de pimenta moída na altura
- 1 pitada de canela moída
- 1 pitada de açúcar
Preparação
Coloque tudo num triturador até obter um creme fino.
Se o creme estiver muito grosso, junte 1-2 colheres de sopa de água morna até ficar fácil de barrar.
Coloque num recipiente pequeno com tampa de rosca.
Barre em biscoitos ou no pão e guarneça com orégãos ou ervas frescas.
Oh Mar Tapenade de Azeitonas
Ingredientes
- 200 g azeitonas pretas sem caroço
- 5 colheres de sopa de azeite
- 1 colher de chá de alcaparras
- 3-4 colheres de chá de alga dulce = algas vermelhas esfarelada (ou nori), conforme a sua preferência
- 1 dente de alho pequeno
- 15 ml de sumo de limão acabado de espremer
- 1 pitada de pimenta preta moída na altura
Preparação
Coloque tudo num triturador e triture sem que fique em puré.
Coloque num recipiente pequeno com tampa de rosca.
Barre em bolachas salgadas ou no pão e guarneça com orégãos ou ervas frescas.
Some more links concerning Vegan Backpacking or Trecking:
Einfach Bewußt


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