9 homemade and nutritious recipes for the June holidays

Oba Hortifruti nutritionist Renata Guirau shows the nutrients found in classic June holiday foods and their recipes

In June, the Christmas festivities awaken the taste buds. Typical foods are at the center of attention and, to make the menu nutritious, Renata Guirau, Oba Hortifruti’s nutritionist, explains the main ingredients of the seasonal dishes and teaches easy-to-prepare recipes at home that will make the party even tastier. “The preparations consumed at the June festivals include various elements that can be quite nutritious,” says Renata.

healthy friend

It is a preparation originating in Brazil, typical of the June holidays and which goes well with winter. It is rich in calories and carbohydrates and also provides us with fibre, some minerals such as calcium, zinc and phosphorus, as well as B vitamins.

• 250 g of white hominy
• 50 g of grated coconut
• 3 tablespoons of brown sugar
• 2 tablespoons of green banana biomass
• 200ml of coconut milk
• 400ml of water
• 750ml of semi-skimmed milk
• 4 sprigs of cinnamon
• Cinnamon powder to taste
• 1 pinch of salt

Method of preparation:

Leave the canjica to soak for a few hours. Place the kernels in a pressure cooker with the milk, water, green banana biomass and brown sugar. Leave to cook for about 40 minutes. When the contents of the pan are cold, add the grated coconut, coconut milk, cinnamon and a pinch of salt. Mix everything and bring it to a boil again, this time without pressure. Once the mixture is very creamy, remove from heat, arrange on a serving plate and sprinkle with ground cinnamon.

Salty hominy

• 1 chopped onion
• 2 cloves of grated garlic
• 1 jar of cream cheese of 200 g
• 1/2 cup grated Parmesan
• 900 g of cooked corn
• Olive oil

Method of preparation:

In a pan, brown the onion and garlic in the olive oil. Lower the heat and add the cream cheese and cook over low heat until it melts and forms a cheesy sauce. Remove from the heat and mix well with the parmesan and cooked corn. Pass through a greased refractory and take to the preheated oven for 30 minutes.

simple cure

Corn is a food rich in fiber and sugars, as well as minerals, such as iron, which prevents anemia, phosphorus, which is good for bone health, potassium, which prevents cramps and helps regulate blood pressure and muscle contraction, and zinc, which has antioxidant action and strengthens the immune system.

• 4 ears of corn
• 500 ml of whole milk
• 1 teacup of sugar
• Cinnamon powder to taste

Method of preparation:

Grate the cobs and beat the corn in a blender with the milk. Pass the contents through the sieve until it is well filtered. Bring to a boil and add sugar. Mix well until a thick cream is formed. Place in bowls and sprinkle with cinnamon.

baking tray

• 4 large ears of corn
• 1 teacup of milk
• 1 teacup of sugar
• 3 heaping tablespoons grated cheese

Method of preparation:

Grate the corn and blend in a blender with the other ingredients until the kernels break down. Grease a medium ring mold with butter and sprinkle with sugar. Place the dough, cover with aluminum foil and bake for 30 minutes or until the dough is cooked (toothpick test).

sweet rice with coconut

Rich in carbohydrates, rice is a very traditional dish, which has historically played a fundamental role in the nutritional status of Brazilians. The wholemeal version has a higher concentration of nutrients such as fiber and B vitamins, which help maintain central nervous system health. The refined version is also a source of these nutrients, but in smaller amounts.

• 2 teacups of rice
• 800 ml of whole milk
• 2 teacups of sugar
• 100 g of grated dried coconut
• 2 tablespoons of cloves
• Cinnamon powder to taste

Method of preparation:

Cook the rice well. Add the milk, cloves and sugar and cook for another 20 minutes. Add the grated coconut and mix well. If you want a more consistent preparation let it cook for another 10 minutes on low heat. Place in a refractory or individual bowls and sprinkle with ground cinnamon to taste.

functional pack

Rich in good fats and fibers, it is a food with a high energy content, which helps in the supply of B vitamins, in addition to vitamin E, which acts as an antioxidant.

• 1 cup of peanut tea
• 3 tablespoons of fine oats
• 1 teaspoon cinnamon powder
• 5 spoons of honey

Method of preparation:

Toast the peanut. Then take it to the blender and add the honey. Beat on low power until it turns into a paste. Mix the paste with the oats and cinnamon and shape it into a paçoca shape.

brat foot

• 2 tablespoons sugar (preferably brown)
• 1 tablespoon of water
• 1 tablespoon of honey
• 1 cup of roasted peanuts
• 1 pinch of cinnamon
• Butter for greasing

Method of preparation:

Cook sugar and water over low heat. Stir until you get a “thread” point. Add honey, peanuts and cinnamon. Mix everything, put in a small form greased with butter, press well. Leave to cool, cut and serve.

pine nuts

Also high in good fats and fiber, but lower in calories than peanuts, pine nuts are an excellent source of vitamins A and E, which act as antioxidants.

• 150 g of pine nuts
• 100 g of dark chocolate (70% cocoa)

Method of preparation:

Cook the pine nuts in the pressure cooker until very soft (about 30 minutes). Leave to cool and peel one by one. Melt the chocolate in a double boiler or in the microwave. Dip the peeled pine nuts in the melted chocolate and place in the freezer for 10 minutes.

pine nuts

• 1 1/2 cups cooked pine nuts, peeled and chopped
• 1 teacup of cassava flour
• 1 cup of grated carrot tea
• 1 tablespoon of butter
• 1 finely chopped onion
• Salt, green perfume and black pepper to taste

Method of preparation:

In a pan, melt the butter and brown the onion. Add the other ingredients and mix well. Leave the green smell for last.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.