live cooking show - super bowls!

In the last class, we received the dear and super competent Nutritionist @nutricionistamariaeduarda_

Me and duda share the same lifestyle.We believe that healthy eating is based on choices, food awareness and, of course, balance!

So we made a super bowl, IN CRE DI BLE, full of health, nutrients and of course flavor! Check out the photo below!

HARMONIZED POKE

Duda made a vegan version of the bowl, using mushrooms and tofu cheese, which is a soy-based cheese. I made the cold version with salmon and shrimp (pictured above), which is better known as POKE. In addition, I also made the hot version with chicken lures and yellow and red peppers.

Below you can check the list of ingredients! Just choose your protein and side dishes! If you missed out our live cooking show and want to watch it, just click here.

List of ingredients in portuguese, but you can also check bellow in english!

Let's go to the main tips!

First step: if you are going to eat POKE, cold version, the secret is to prepare quinoa, or millet three hours before. For both: Quinoa and millet, they need time to cool down. The method of preparation is quite simple:

· For each cup, you will use two cups of water.

1) Sauté the quinoa or millet with olive oil and add hot water.

2) Add a tablespoon of shallow salt.

3) About 10 to 15 minutes will be ready!

4) Then just move to a new bowl (so that it stops cooking) and let it cool. Take the refrigerator and take it out 30 minutes before serving!

Salmon:

Salmon should be made without the skin.You can ask the fishmonger to pick it up by the time you buy it. Well, removing the skin requires a little more care and technique! Then just cut into small cubes like the one in the photo below.

You can also do the same thing with TUNA, if you prefer, or if you want to combine two of then.

CUTTING IN SKINLESS CUBES - SALMON

For the prawns: This time I bought the shrimp with shell, head and everything. The price is much more affordable, but the work is much higher. So if you buy this way, know that in addition to removing the head and the shell of the shrimp, we also have to clean your intestine (the part that is on the back of the darker shrimp) .Here at Lívia's Cuisine, there is never dirty shrimp.

Is it work? Yes. But it's much better to eat clean than dirty shrimp, don't you think?!

After cleaning the shrimp, just dry it well with paper towels. It cannot have too much water. If that happens, he'll just cook in the pan and we don't want that!

When sautéing the shrimp, you can add garlic and leeks to the sauce as I did. The secret is to remove it from the refrigerator 30 minutes before taking it to the fire, grease the pan well (it can be with butter, coconut oil or olive oil).

Add the prawns when the skillet is very hot and leave for one to two minutes on each side. NO MORE THAN THAT! If you leave more time, it will pass and will have a rubbery texture.

The carrot you can use in small or longitudinal cuts. In gastronomy we call: Brunnoise and julianne! To eat cold, I prefer it smaller (brunnoise) and only finished to bring crispness to the dish. To eat hot I prefer Julian. In the photo below, you can see the two cuts.

Other accompaniments we used were:

MISE EN PLACE

· Cherry tomatoes (cut in half)

· Branchy broccoli (I find this type of broccoli a little tastier than the traditional hybrid)

· Avocado (cuts it just before serving, because it oxidizes, darkens)

· Zucchini (cut it close to serving because it has a lot of water and loses its texture)

· Mini arugula (here you can use whichever green you prefer)

· Peppers (I like to use peppers for chicken and red meat preparations, or even pork).

· To finish chestnuts: here it is worth using laminated almonds, cashew nuts, traditional almonds, macadamias (whatever you prefer).

· Other side dishes that are also very good in POKE:

· Mango

· Nori seaweed (you can find it in the market)

· Coconut Chips

· Sweet Potato Chips

· Japanese cucumber

· Corn

· Finish with black and white sesame.

MISE EN PLACE POKE II

If you are going to make the hot version, the preparation is as follows:

1) First you’re going to grease the pan with olive oil or other fat

2) After it is WELL hot, you will put the peppers and sauté well.When sauteed, the pepper has a softer and much tastier texture, with its own sweetness.

3) Add the chicken or red meat or pork baits.Note that each of them has a time to sauté.(The meat one will sauté quickly, if you like it more juicy. The chicken one a little longer, until it gets browner and the pork one a little longer so that it doesn't get raw).

4) Then you will add the broccoli sprigs, then if you are using asparagus and then the carrot and finally with the zucchini on fire.

Tip: season with salt and pepper when you add the meat!If using chicken: season with turmeric, paprika.If using red meat use a little cinnamon (very little), if using pork season with ginger powder.

Finally serve the bowl!Whoever makes us marks and shares, for me it only makes sense to share these preparations when I see you doing it too and sending me!

A kiss and until the next class!