Ebook Workwell

eating for HealthStaying healthy can be a challenge, but lifestyle changes like eating healthfullyand being physically active can help lower your risk for heart disease and otherconditions.One way to eat a healthy diet is to choose a variety of foods.Variety matters because no food has all the nutrients that your heart and the restof your body need.A healthy eating plan is one that:• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk andmilk products• Includes lean meats, poultry, fish, beans, eggs, and nuts• Is low in saturated fat, trans fat, cholesterol, sodium, and added sugarsAlso, think about what you drink—choose nonalcoholic, low/no-calorie optionssuch as water, skim milk, iced tea, club soda, diet soda, and sparkling beveragesas a substitute for regular, sweetened beverages.Sonae Sierra launched the Healthy Food Challenge during two whole weeks. Theinitiative aimed to encourage collaborators to share thoughts, tips, and recipesabout nutrition and good food. During the initiative, the nutrition expert answeredquestions and produced information about nutrition and healthy food.By sharing their healthy recipes, they participated in the Healthy Food Challengeand were able to win online free nutrition consultation and a Sonae Sierra healthyfood basket.Ana Lúcia Silva is inspired by healthy food and exercise. She has expertise innutrition and passionate about the Mediterranean diet. She was invited to launchthe Healthy Food Challenge by helping Sonae Sierra people sharing their life-style, knowledge, and experience about nutrition and food. 3

INGREDIENTS 2 PERSON QUINOA 200g AVOCADO 200g CHICKEN 100g GINGER ROOT 15g OLIVE OIL 10g ONION 210g TOMATOES 170g SALT A summer dish with Quinoa Nutritionist tip: “Well done Evelyn Zegarra Huambachano, you did a super healthy meal! Quinoa is a very functional cereal because of its low-fat content and high protein quality.”4

Evelyn Zegarra Huambachano | Spain “Hope it likes you!”DIRECTIONS Boil the quinoa for 20-25 minutes, add salt, drain the water and keep it in a bowl,meantime cover it to maintain warm.While, quinoa is cooking, use a saucepan to stir-fry with a half glass of water the chickenpreviously cut into small pieces, add salt and ginger cut in small little pieces to aromatizeit, All these ingredients should cook for 10-15 minutes. When the water is evaporated,add olive oil and the onions cut in thin slice pieces, after cooking for 2 minutes, remove it.Start cutting the avocado without peel, in medium slice pieces.Put all in a dish:- First, put the quinoa in a mold (cup-shaped), Press the quinoa with a spoon to compactit and pour it out in the center of a circle dish.- On the top of the quinoa, put the avocado slices in a circle way and add a little bit ofsalt.- Around the quinoa, pour out the chicken sautéed with the onions and the ginger.You can eat it warm or cold.200 368 14,1 6,1 64,2200 151 1,5 14,7 3,2100 148 34,5 1,1 015 16 0,4 0,2 3,610 90 0 10 0210 37 1,9 0,4 6,5170 33 1,4 0,5 6,0- - -- - 843 53,8 33,0 83,5 5

Colorful INGREDIENTS Chicken Salad 2 PERSON Nutritionist tip: CHICKEN BREAST (no skin “Hi Filipa Oliveira, thank you for sharing your or bones) (125g) recipe. It looks simple and absolutely delicious!” 1 CLEMENTINE (remove all lumps)6 WATERCRESS (37,5g) and ARUGULA MIXTURE (50g) 1/2 CUP OF BEET (really thinly sliced) (225g) 1/2 CUP OF FETA CHEESE (100g) 1/4 CUP OF ALMONDS (no salt) OLIVE OIL (10g) ROSEMARY No extra salt needed as the Feta cheese does all the work

Fili pa Oliveira | Portugal “I’m not a fan of cooking so I do value fast, simple and healthy meals”DIRECTIONSCombine in a bowl the watercress and arugula mixture with the thinly sliced beet, thenarrange the cooked chicken and the clementine over the mixture.Sprinkle it with the almonds and feta and in the end, drizzle everything with a touch ofolive oil and rosemary.125 243 40,1 9,1 065 31 0,5 0,1 0,137,5 9,0 1,3 0,3 0,2 50 12,5 1,3 0,3 1,8225 41 2,3 0 7,7100 264 14,2 21,3 4,130 171 7,6 14,3 310 90 0 10 0- - -- - 861,5 67,3 55,4 16,9 7

INGREDIENTS 2 PERSON 2 COD SLICES, COOKED AND SHREDDED (500g) 1 ONION (210g) 3 GARLIC 1 ZUCCHINI (230g) 2 CARROTS (260g) 1 RIPE TOMATO (or cubes of frozen tomatoes) (170g) 4 EGGS PARSLEY SALT PEPPER OLIVE OIL (5g) and COCONUT OIL (5g) codfish \"a bras\" with vegetables Nutritionist tip: “The original recipe includes French fries, Hugo Fonseca changed this ingre-8 dient for a healthy amount of veggies. Well done!”

Hugo Fonseca | Portugal “You can exchange the codfish for shrimp, tuna, chicken or salmon, as well as vary the vegetables a little (add julienned cabbage, for example)”DIRECTIONSMake a stew with onion and chopped garlic, olive oil and coconut oil, 2 tablespoons ofwater and salt in a large wok.Add finely cut carrots, tomatoes, and leeks and cook until carrots are tender.Add the shredded cod and let it cook some more.When all have cooked, add the zucchini for 3 minutes.At that point, beat the eggs and add 1 tablespoon chopped parsley, salt, and pepper.Add to skillet and stir well until cooked and without water.Cod 500 418 95,5 4 0OnionGarlic 210 37 1,9 0,4 6,5ZucchiniCarrots 7,5 5 0,3 0 0,8TomatoEggs 230 38 3,7 0,7 4,6ParsleySal 260 50 1,6 0 11,4PepperOlive Oil 170 33 1,4 0,5 6Coconute OilTotal Reci pe 200 298 26 21,6 0Total Person - - -- - - - -- - - - -- - 5 45 0 5 0 5 43,1 0 5 0 967,1 130,4 37,2 29,3 483,6 65,2 18,6 14,7 9

Sesame tuna with INGREDIENTS Mashed Sweet 4 PERSONS Potatoes 2 MEDIUM-SIZED SWEET Nutritionist tip: POTATOES (approximately 450g) SEA SALT 4 TUNA FILLETS (125g each one) 3-4 TABLESPOONS OF OLIVE OIL (30-40g) 4 TABLESPOONS OF SESAME (22,8g) 2 TABLESPOONS OF CURCUMIN 2 TEASPOONS OF CHILI 1 BIG RED ONION (210g) 2 CLOVES OF GARLIC (5g) OLIVE OIL (5g) RED WINE (50ml) 1 TABLESPOON OF AGA- VE SYRUP (20,7g) BLACK PEPPER FROM THE MILL MILK (approximately 50ml) “Hi, Daniela Petsch! Did you know that 150g of sweet potato can fulfill over10 100% of vitamin A recommended daily allowances?”

Daniela Petsch | Germany “A delicious meal for the weekend”DIRECTIONSPeel sweet potatoes, cut into rough pieces and cook in salted water for 10 minutes.Rinse tuna fillets, pat dry and brush them with 1 tablespoon of olive oil.Drain the sweet potatoes and keep them warm.Mix sesame, cumin, chili, and sea salt in a shallow dish, turn tuna in it and press thespices onto the tuna.Peel the red onion and cut it into rings, peel the garlic and chop it.Heat 1 teaspoon of olive oil in a nonstick pan and sauté the onion rings and garlic in it,Deglaze with red wine and season with agave syrup, salt, and pepper.Set aside and keep it warm.Fry the tuna fillets 2-3 minutes in the remaining olive oil.Meanwhile, heat the milk and add to the sweet potatoes.Mash it (do not puree), season with salt and pepper to taste.Arrange the tuna fillets with the red wine onions and the mashed sweet potatoes andserve it.Sweet potatoes 450 412 3,5 0 98,1Tuna 500 700 120,5 24,5 0Olive Oil 30 270 30 0Sesame Seeds 22,8 144,8 0 12 3,7Curcumin 5,6 -Chili - - - -Sea salt - - - - -Red onion - - - - 6,3Garlic 210 74,4 - 0,2 0,6Red wine 5 3 3,8 0 0,1Agave syrup 50 33 0,2 0Black papper 20,7 64,2 0,1 0,1 15,8Milk - - 0 - -Total reci pe -Total person 50 23 0,8 2,5 1724,4 1,7 67,6 127,1 431,1 135,4 16,9 31,8 11 33,9

Zoodles with INGREDIENTS shrimp and 2 PERSONS homemade pesto 2 ZUCCHINIS (460g) Nutritionist tip: 1 PACK OF SHRIMPS’ CRUMB (15/30) (250g) “Thanks to Ana Soraia Gomes for sug- 1 PACK OF MUSSELS’ gesting Zoodles (zucchini noodles). We CRUMB (150g)12 love spiral zucchini!” 10 CHERRY TOMATOES SALT PEPPER GROUND GINGER TO TASTE OLIVE OIL (10g) FOR THE PESTO: 1 CUP OF BASIL LEAVES 2 TABLESPOONS OF PINE NUTS 1 CLOVE GARLIC LEMON JUICE (35ml) CUP GRAT- ED PARMESAN (or other dry cheese that you have at home) (40g) 4 TABLESPOON OLIVE OIL (20g) SALT PEPPER

Ana Soraia Gomes | Portugal “Enjoy it, It tastes amazing ;-) “DIRECTIONSFOR THE PESTO:In a small food processor, put all ingredients and process them until it’s all mixed andcreamy.If it is too thick, add a little bit more of olive oil.This is more than enough for the recipe, so save it in the fridge in a glass container.FOR THE DISH:With a spiralizer, turn the zucchini into spaghetti (also known as zoodles) and save it.Drop into a drainer the shrimps and mussels and let them under running hot water fora minute or two.Then, in a wok, put some olive oil (or coconut oil, if you prefer it) and turn on the heat.Drop the shrimps and the mussels already drained and add salt and pepper and a bitof ground ginger. Cover the wok and let it cook for a while.When the shrimps are already pink, add the zoodles and the cherry tomatoes cut inhalf.Turn off the heat when all is wrapped but still crunchy.Serve it with brushstrokes of pesto.Zucchinis 460 77 7,4 1,4 9,2Shrimp’s crumb 250 192 44 1,5 0,8Mussels’ crumb 150 104 18,2 2,3 3Cherry tomatoes 100 18 0,9 0,2 3,9Salt -Pepper - - - - -Ground ginger - - - - -Olive Oil - - 0 - -Basil leaves 30 270 - 30 0Pine nuts - - 3,4 - -Garlic 20 140,8 0,1 12,8 3Lemon Juice 2,5 2 0,2 0 0,3Parmesan cheese 35 9 0,1 0,7Total Reci pe 15,1Total Person 40 162 89,3 11,1 0 974,8 44,7 59,4 20,9 13 487,4 29,7 10,5

INGREDIENTS 2 PERSONS 8 MEDIUM-SIZED SHRIMPS 4 NESTS OF TAGLIA- TELLE OLIVE OIL 2 BASIL LEAVES 2 GARLIC CLOVES 1 BAY LEAF 6 CHERRY TOMATOES 1/2 LEMON SALT BLACK PEPPER Grilled shrimps with tagliatelle saffron, basil and garlic olive oil with cherry tomato salad Nutritionist tip: “Thanks for your participation Paulo Abreu! By adding lemon juice to the14 shrimps, you are adding a great amount of vitamin C!”

Paulo Abreu | Portugal “Whole wheat pasta would reduce the glycemic load which would reduce the accumulation of fat”DIRECTIONSArrange the shrimps without removing the head, peel and season them with salt andblack pepper and juice of a half lemon.Make a small cut on the back of each shrimp from the head to the middle. Put aside.In a pot with boiling water place a clove of crushed garlic, bay leaf, one tablespoon ofolive oil and one teaspoon of saffron.Then place the tagliatelle nests, and let them cook until “al dente”.Chop a clove of garlic, the two basil leaves and add olive oil, salt and pepper to taste.Then grill the shrimps until they stay orange.Serve them with cherry tomato that will balance the dish in all its flavors.Enjoy your food!Prawn 200 52 12 0,4 0,2Tagliatelle 70 50 2 0,4 9,3Cranberry - - --Olive oil 15 135 0 15 -Basil leaves - - -- 0Garlic 5 3 0,2 0 -Bay leaf - - -- 0,6Cherry tomatoes 60 10,8 0,5 0,1 -Lemon 17,5 5 0,1 0,1 2,3Salt - -- 0,3Pepper - - -- -Total reci pe - 14,8 16 -Total person 255,8 12,7 7,4 8 6,4 15 127,9

INGREDIENTS 4 PERSONS RED TOMATOES (1kg) 1 GREEN PEPPER (120g) 1/2 CUCUMBER (115g) 1 GARLIC CLOVE ONION (100g) 50G OF BREAD PLACED IN WATER 4 SPOONS OF OLIVE OIL (40g) 4 TEASPOONS OF VINE- GAR (20g) SALT Gazpacho Nutritionist tip: “Paz Prada Fernandez had pointed a typical Mediterranean dish! Go for a Mediterranean diet! It has been pointed by one of the healthiest eating habits because it promotes health and higher16 life expectancy.”

Paz Prada Fernandez | Spain “An easy and typical Spanish plate for summer”DIRECTIONSCut all the vegetables and mix them in a mixer.Tomato 1000 191 83 35Green pepper 120 26 1,9 0,7 3,2Cucumber 115 1,6 0,7 2Garlic 2,5 20 0,1 0 0,3Onion 100 2 0,6 0 4,4Bread 50 19 4,2 1,1 28,7Olive Oil 40 144 0 40 0Vinegar 20 320 0,1 0 0,1Salt 4Total Reci pe - - -- -Total Person 726 16,5 45,5 73,7 181,5 4,1 11,4 18,4- 17

INGREDIENTS BANANA (150g) (approxi- mately 2 bananas) OATMEAL (100g) 1 PINCH OF CINNAMON RAISINS (50g) Oatmeal and banana Nutritionist tip: “Cláudia Eustáquio that is such a nice snack! No sugar, no fat, no problem!”18

Claudia Eustaquio | Portugal “I’m always looking for super easy recipes”DIRECTIONSHeat the bananas in the microwave for a few seconds to make them softer and mashthem with a fork.Add the oatmeal and the cinnamon to the mashed banana and mix them all together.Add raisins to the dough.Form the cookies and bake at 180º for about 10 minutes.Banana 150 84 1,4 0,4 19,3Oatmeal 100 360 13,5 5,8 61,7Cinnamon - - -- -Raisins 50 132 0,9 0,4 33,5Total Reci pes 576 15,8 6,6 114,5 19

INGREDIENTS 2 AVOCADOS (big and ripe) (400g) 1 CHOCOLATE BAR (200g) (more than 70% cocoa) 1/2 CUP COCONUT MILK (you can also use almond or regular milk) (50ml) 1 TABLESPOON OF HONEY (optional) (10g) BERRIES OR OTHER FRUIT (55g) Chocolate mousse Nutritionist tip: “Did you know that dark chocolate (>90% cocoa) is good for mental health? Do not take more than a small20 piece every day!”

Carla Maria Calisto | Portugal “Avocados are fruit and contain good fat”DIRECTIONSMelt the chocolate in “bain marie”.Mix it in a blender with avocados peeled and in small pieces .Keep blending and add milk until the mixture has the right creamy consistency.Add honey if it is the case.Put it in small cups with raspberries, banana slices or any other fruit on the bottom of thecup, and refrigerate for 2h.Avocato 400 301 3,1 29,4 6,4Dark chocolate bar 200 939 10,8 61 88Coconut milk 50 1,0 10,2 1,3Honey 10 94,1 0,1 0 7,8Blackberries 55 31 0,8 5,3 0,3Total Reci pes 23,6 15,8 105,9 103,8 1388,7 21

Energy bites of INGREDIENTS nuts and cocoa Cookies (approximately 1 CUP OF SHREDDED CO- CONUT (100g) 20 small bites) 1 CUP OF MIXED NUTS (or you can choose only one type of nut) (200g) 4 TABLESPOONS OF AL- MOND BUTTER (64g) 6/8 PITTED DATES 1 TABLESPOON OF CO- CONUT OIL (13,6g) 2 TABLESPOONS OF RAW COCOA POWDER (10g) Nutritionist tip: “Ana Soraia Gomes according to the ingredients and their amount, I would say you could take more than one if you will be eating them as a mid-morning or mid-afternoon snack. If you are eating as a desert probably one would be enough. It could be a good choice before a work- out, for example when you have hungry 1 hour before your training, and you cannot have a full snack. However, the amount of food and calories will depend on several body features, like your weight, height,22 fat-free mass, age, sex, physical activity levels and of course your goals. :P”

Ana Soraia Gomes | Portugal “Eat it and cry for more! ;-) “DIRECTIONSDates should be soaked in warm water for around 30 minutes (it allows to soften thedates and it facilitates the preparation).Add the shredded coconut and the nuts into a powerful food processor for around 40seconds.Then, add the almond butter, the coconut oil and the cocoa powder and process it for abit (around 30 seconds).After that, add the dates, one by one, until it gets sticky. Could take 30 seconds to morethan 1 minute, it should be all mixed and stick.With your own hands, grab little bites and do some rolls or balls, as you wish (I preferrolls as it is better to bring on the go), and cover with shredded coconut (you may finduseful to use a small bowl to do this).It should be conserved in the fridge inside a closed container for almost a week or it canbe frozen to eat whenever you like!Shredded coconut 100 606 5,6 62 6,4Almonds 200 1252 43,2 113,6 14,2Almond butter 64 400 14 12Pitted dates 50 1,5 34 18,9Coconut oil 13,6 79 0,2Raw cocoa 117,2 0 13,6 0pownder 10 2 4 30 2Total Reci pe 225,4 55,5 1484,2 66,3 23

INGREDIENTS 1 PERSON CHICKEN BREAST (125g) LIME JUICE (30ml) GINGER ROOT (20g) HONEY (10g) MINT LEAVES OLIVE OIL (7,5g) CARROTS (260g) SESAME SEEDS (20g) mojito Chicken Nutritionist tip: “Laura Scipioni you have made such a good tip by exchanging salt with full-fla- vored herbs and roots.”24

Laura Sci pioni | Italy “I think it is tasty”DIRECTIONSTake a chicken breast and cut it in slices.Let it marinate for 30 minutes with the juice of a lime, some ginger, a tablespoon of honeyand some mint leafs.Cook it in a pan, with just a little of olive oil.As a side dish, take some carrots and slice them.Cook them in the oven and dress them with olive oil and black sesame seeds.Chicken breast 125 211 41 5,3 0Lime juice 30 8 0,2 0,1 0,6Ginger juice 20 12 0,3 0,1 2,7Honey 10 31 0,1 0 7,8Meant leaves - - --Olive Oil 7,5 6,8 0 7,5 -Carrots 260 39 1,2 0 0Sesame seeds 20 8,9Total person 127 4,9 10,5 3,2 496 47,7 23,5 23,2 25

Satay chicken INGREDIENTS 2 PERSONS Nutritionist tip: “Lean protein, like chicken meat is al- 2 PINEAPPLE CANS ways a better protein choice. By adding lime juice to your meat meal you will 1 PIECE OF BONELESS improve iron absorption.” CHICKEN BREAST (125g) PEANUTS (15g)26 1 LIME (we need the juice and peel) (35g) 3 GARLIC CLOVES GINGER ROOT (about 3 cm) SPICES (2 teaspoon of curry powder and paste, hot chili flakes, basil, cori- ander, oyster sauce, brown sugar and 1 teaspoon of galganf powder) BUTTER (50g) RICE (100g) SALT PEPPER OLIVE OIL (10g)

Cristina Ilicea | Romania “I promise it’s yummy; and healthy, too”DIRECTIONSStart with ingredients to marinade and - while the chicken strips were marinating - pre-pare the puree and the rice.Use a mortar and pestle to blend together garlic cloves, hot chili flakes, coriander andgrated lime peel.Once the mix was pestle, add it into the mix of lime zests, oyster sauce, basil, curry pow-der and galganf powder, plus one teacup of pineapple juice.The chicken cut in strips goes into this marinade and into the fridge for about one houror so.When the time has passed, put it in food spears and grill it until nicely done.For the puree:Mix the pineapple, peanuts and grated ginger, basil and brown sugar (3 teaspoons) andsome hot chili flakes (one teaspoon works without any issues, even more, if you like it).All gets blended until paste; this is when you should put it on the stove to get it hot.Served with a simple white rice, or rice sautéed in 50g butter with some olive oil; oncethe rice seemed to start frying, add some pineapple juice and water from time to timeuntil fully cooked, No spices, just salt and some curry powder on the plate.Pineapple cans 490 447 1 0,5 113,7Chicken breast 125 243 40,1 9,1 0Peanuts 15 88 3,8 7,4 1,4Lime 35 10,5 0 0 3,7Garlic 7,5 0,3 0 0,8Ginger Root 10 5 0,2 0,1 1,8Butter 50 8 0,1 40,9 0,4Rice 100 370 6,7 0,4Salt 352 78,1Pepper - - - - -Olive oil - - - - -Total reci pe 10 90 0 10 0Total person 1613,5 52,2 68,4 806,8 26,1 34,2 199,9 27 100

INGREDIENTS 1 PERSON 1 SOYA YOGURT SEASONAL FRUIT (or the fruit that you have at home) 2 TABLESPOONS OF OAT (15g) SOME MIXED SEEDS (30g) healthy breackfast Nutritionist tip: “Marina Franco if you choose flax- seeds you are taking a good omega-3 amount.”28

Marina Franco | Portugal “I would like to share what I used to do for an easy, fast and healthy breakfast”DIRECTIONSGather all the ingredients, and enjoy it!Soya yogurt 125 110 2,9 1,5 21,3Banana 150 84 1,4 0,4 19,3Oat 15 54 2,0 0,9 10,1Almonds 30 171 7,6 14,3 3Total Reci pes 419 13,9 17,1 53,7 29

INGREDIENTS 1 PERSON 1/2 CUP SLICED RASP- BERRIES (you can use another fruit) 1/2 SLICED LEMON 1/4 CUP OF FRESH BASIL LEAVES Healthy flavored water Nutritionist tip: Marina Franco made a really nice tip for staying hydrated. Exclude from your diet beverages high in added sugars. Pre- fer flavored water instead of packaged30 beverages.”

Marina Franco | PortugalDIRECTIONSGather all of the ingredients in a jar.Fill it with water.Refrigerate for 4 hours to foster the flavor.Raspberries 60 24 0,5 0 8,2Lemon 40Basil leaves - 10 0,2 0,1 0,8Water 500Total Reci pes - -- - 0 00 0 34 0,7 0,1 9 31