Num mês em que iniciamos mais uma parceria que irá trazer muitas novidades ao The Therapist (fiquem atentas/os...) com a Joana Moura do JoCooking, nada como trazer uma receita saudável e super saborosa para os mais pequenos levarem para a escola (ou para nós comermos sem culpas).

MUFFINS DE MORANGO S/GLUTEN

Ingredientes:

• 200g de farinha de amêndoa
• 1 colher de chá de bicarbonato de sódio
• 75g de xilitol, eritritol ou stevia
• uma pitada de flor de sal
• 50g de óleo de côco derretido
• 3 ovos
• 60g de bebida de amêndoa
• 1 colher de chá de extrato de baunilha
• morangos cortados

Instruções:

1. Misturar todos os ingredientes numa taça
2. Levar ao forno em forminhas durante 20 minutos a 180º
3. Servir quando esfriar

Os essenciais para fazer o seu detox em casa, pelas mãos da Mafalda Sena do @senasaudaveis, num workshop online dia 15 de Maio entre as 10h00 e as 11h30. 

Para além de várias dicas saudáveis sobre os essenciais para quem procura fazer uma limpeza e desintoxicação ao seu corpo, vamos também aprender as seguintes receitas:

• Smoothie Cleanse Matinal
• Salada verde de agrião
• Snacks de amêndoa e cacau
• Sopa de beterraba e aipo

O valor do workshop é de 35€ sem ingredientes e 40€ com ingredientes entregues em casa. Inscrições através do formulário de contacto.

O que comemos tem uma grande influência no nosso bem-estar. Numa altura em que a ansiedade atinge picos, deixamos aqui 5 alimentos que contribuem para a boa disposição:

- Peixes gordos como o salmão, a sardinha e a cavala - pelo seu teor em omega-3, altamente anti-inflamatório, vitaminas do complexo B, vitamina D e colina, fundamentais para um sistema nervoso saudável.
- Sementes e oleaginosas como as amêndoas e as sementes de abóbora e girassol, ricas em magnésio, vitaminas do complexo B e triptofano.
- Lentilhas - ricas em fibra que ajuda na regulação da glicemia, proteínas, folato e vitamina B6, associada à produção de serotonina.
- Cacau - rico em antioxidantes que participam na redução da inflamação, magnésio que ajuda no relaxamento e ainda conhecido pela sua capacidade de estimular a produção de endorfinas.
- Ashwagandha - este potente adaptogéneo conhecido pela sua capacidade de auxiliar na gestão de stress e participar na redução da ansiedade e depressão.

É importante referir sobre este tema que, quando falamos em alimentação e disposição, há que pensar em variáveis como a glicemia (nível de açúcar no sangue), o estado de hidratação, e a produção de serotonina - o neurotransmissor associado à boa disposição e que atua ao nível do sistema nervoso.

Manter níveis de glicemia equilibrados e evitar grandes picos e consequentes grandes descidas dos níveis de açúcar no sangue é fundamental para evitar a tão conhecida irritabilidade associada à fome. Isto faz-se evitando longos períodos sem comer, e consumindo pequenas porções moderadas de hidratos de carbono complexos (cereais integrais, leguminosas, frutas) ao longo do dia.
Um bom estado de hidratação garante-nos melhor bem-estar geral, melhor capacidade de concentração e atenção.
A serotonina, é um neurotransmissor produzido maioritariamente no intestino. A sua correcta produção está dependente da ingestão adequada de nutrientes como o triptofano (presente em carne e peixe, soja, sementes de abóbora) e de uma microbiota intestinal saudável e equilibrada.
Por isso, para manter uma vida equilibrada e com boa disposição, nada como ter as plantas certas em casa e os alimentos certos na dispensa!

Artigo escrito por Joana Teixeira, fundadora do The Therapist em parceria com
Sumeya Osman, nutricionista funcional, 2741N - Ordem dos Nutricionistas.

Com a chegada de Primavera e o regresso das crianças à escola, partilhamos uma receita simples de bolachas saudáveis.

Ingredientes:

• 1 caneca de farinha de amêndoas
• 1/2 caneca farinha de aveia
• 1 colher de sopa do nosso Blend Calma ou outro Blend à escolha
• 2 colheres de sopa de açúcar de côco
• 4 colheres de sopa de óleo de côco frio
• 1 ovo (ou 1 colher de sopa de farinha de linhaça em 3 de água)
• Flores para decorar (opcional)

Modo de preparação:

• Misture as farinhas, blend e açúcar de côco.
• Junte à farinha o óleo de coco em pedaços e com as pontas dos dedos amasse-o até que fique com textura de areia molhada.
• Adicione o ovo previamente batido.
• Enrole a massa num papel e coloque no frigorifico cerca de 30 minutos ou até ficar fria.
• Espalhe a massa no tabuleiro com papel vegetal, com a ajuda de um rolo e corte na forma que preferir.
• Coloque as flores em cima, pressionando contra a massa. Se desejar polvilhe um pouco mais de açúcar por cima.
• Leve ao forno a 180ºC - 10 minutos.
• Retire e deixe arrefecer completamente antes de servir.

Com a chegada da Primavera apetece-nos estar rodeados de natureza e agora que passamos tanto tempo em casa, nada como trazer a natureza a sua casa. É isso que a Curae faz: escolher, envazar e entregar plantas inspiradoras à sua porta para que estas possam trazer mais alegria e paz à sua vida. Acreditam que, ao aprendermos a cuidar melhor das plantas que habitam connosco, aprendemos a cuidarmos melhor também de nós próprios. As plantas têm um poder apaziguador e outros inúmeros benefícios cientificamente comprovados. É por todos eles que se tem registado a tendência crescente de trazer a natureza para dentro, sobretudo na cidade onde somos expostos a um ritmo cada vez mais acelerado, sobretudo recentemente em confinamento.

Com esta missão em vista, a Sofia - fundadora da Curae, deixa-nos aqui o que considera o ABC das plantas, o must have a ter em conta no seu cuidado, que consolida nas próximas 5 dicas.

É importante considerar a nossa experiência com plantas. As plantas assumem cores e texturas impressionantes que nos cativam, e nos levam a querer adotá-las sem critério (I’ve been there!). A minha sugestão será começar por plantas quase autossuficientes, as mais resistentes, que são igualmente bonitas e irão ajudar-nos a ganhar a nossa confiança neste processo de cuidar. Falo, por exemplo, da Sansevieria (famosa Espada de S. Jorge), do Lírio da Paz, da Ficus e da Pothos.

Por norma, as plantas irão desenvolver-se mais rápido e mais felizes em locais luminosos. Por regra também, as plantas não devem ser expostas a sol direto, sob risco de queimar as suas folhas. Existem sim plantas que toleram pouca luz, como é o caso da Monstera, da Zamioculcas (famosa ZZ) e da Dieffenbachia – estas serão igualmente felizes em ambientes menos luminosos, mas tenderão a crescer de forma mais lenta.

Regras de ouro para a maioria das plantas de interior: 1) regar apenas quando o solo está seco; 2) regar a terra por inteiro, deixando escorrer toda a água pelos furos do vaso. A rega a mais poderá gerar apodrecimento das raízes, pelo que o truque do pratinho com água das avós deve ser evitado.

Algumas plantas poderão beneficiar da rega por baixo, sobretudo quando não conseguimos ver terra à superfície, o que poderá fazer acumular água nas folhas e seu consequente apodrecimento (é o caso dos Sedum Burrito e das Peperomias).

Então, como saber se já posso regar? Ou colocando o dedo no substrato, ou utilizando um humidímetro, um aparelho pequeno e mágico. Digo mágico porque trouxe-me mesmo auto-consciência do exagero de água que dava às minhas plantas.

As nossas plantas vêm para nossa casa, geralmente, no vasco técnico de plástico. A regra número 1 é deixá-las estar neste vaso durante as primeiras semanas. São muitas as mudanças para elas nas quais despendem energia, e podemos minimizar esse esforço dando-lhes tempo.

As mudas devem acontecer na Primavera, quando as plantas estão mais ativas, mas poderá ser necessário (embora evitável) mudá-las noutro momento para as manter saudáveis, como quando há um sinal claro de que a sua casa atual é pequena demais (as raízes saem pelos furos de drenagem do vaso), o substrato seca demasiado rápido e apresenta falta de nutrientes, ou o substrato está encharcado e não seca há muito tempo. É muito importante o novo vaso ter furo para a água escoar, promover a circulação de ar, deixando a planta respirar. 

Mais do que regras, precisamos de ouvir as nossas plantas, compreender a sua linguagem, adaptarmo-nos, pois cada planta é um ser único e especial. Ganhando mais confiança, começamos a saber o tempo das nossas plantas (que claro, varia com as estações mais frias ou secas). Elas comunicam connosco. Hoje em dia rego quando sinto, fertilizo quando sinto, levo-as para a luz quando sinto que precisam. Elas dizem-nos tudo e aí está o poder de cuidar. Graças a elas, sinto-me mais confiante.

To celebrate women's day, we launched this vegan panna cotta recipe that will delight everyone at home, while nourishing us with natural and healthy ingredients. This gluten-free and vegan dessert is ideal for any day as it is super quick to make.

Ingredients:

• 1 can of coconut milk
• 1/2 cup of water
• 2 tablespoons of ours Beauty blend
• 1 teaspoon of agar-agar

Preparation:

1. Mix all ingredients until the beauty blend and agar agar are completely dissolved.
2. Bring to the heat, stirring constantly. As soon as it boils, reduce the heat and stir for another 2 minutes.
3. Remove from heat and place in silicone molds. Allow to cool and then refrigerate for 2 hours.
4. Serve with a little red fruit compote or ours Nutella vegan.

When we were planning to launch our Pro-Aging Kit, in which we sent a video of the founder of Organii, Cátia Curica, explaining how we do a facial massage, behold, if not, Cátia asks us: how are you going to get the collagen that you put in your blend Beauty Edition? The question at the time surprised us, because the vegan collagen that we use in our Blend is a mixture of amino acids of plant origin that make up the collagen and that comes directly from our supplier, prepared to be added to our blend. But the truth is, we can find collagen in various foods.

And so this article came up, with a series of tips on how to enhance the health of the skin, hair and nails through food:

• Increase the intake of zinc, copper and magnesium through pumpkin or chia seeds, nuts such as nuts, chestnuts and almonds, legumes, organic tofu, gluten-free oats, green leaves and quinoa. If you notice our Pro-Aging Kit, these ingredients are a constant.
• Consume Vitamin C through citrus fruits, for example. Vitamin C contributes to the correct synthesis of collagen while also functioning as an antioxidant.
• Consume antioxidants through strawberries, blueberries, blackberries, raspberries, açaí, goji berries, among others.
• Consume Peruvian Maca which is known for its hormonal balance functions.
• Eat a lot of protein and here we remember that protein is not only in its animal shape, it can also be found in a vegan format, such as beans, tofu, nutritional yeast, tempeh, nuts and seeds, quinoa, buckwheat and oats .

These are just a few more generic tips, each case is individual and should be evaluated by a nutritionist, but you can already start to implement some positive changes that, for sure, will have an effect on your skin, hair and nails.

Never before has so much been talked about the importance of keeping the immune system functioning well. With regard to food, we should invest in a diet rich in anti-inflammatory foods, which help us to strengthen our defenses. Here are some tips from our functional nutritionist to survive this phase:

1. Limit the availability of food that we do not want / should consume. If we don't have junk food in our homes, we are certainly not going to consume it;
2. Ensure adequate consumption of fruits and vegetables on a daily basis: vegetable soup for lunch and dinner and / or vegetables as one of the accompaniments in both meals, consumption of at least 3 servings of fruit / day. Fruits and vegetables are rich in vitamins and minerals, antioxidants, fiber and therefore much of what we need to maintain optimal health.
3. Reinforce the consumption of vitamin C through foods such as red peppers, kiwis, oranges, strawberries and green leafy vegetables such as broccoli (which must be steamed for 7-9 mins, in order to preserve the content of this and other nutrients which are water-soluble).

4. Consume legumes (dried and soaked or canned) - excellent source of zinc, vegetable proteins and fibers. An adequate protein supply is essential to guarantee not only satiety but also the maintenance of an adequate lean mass. On the other hand, zinc is an antioxidant mineral that participates, among other things, both in the production and growth of cells of the immune system, as well as in the modulation of the immune response. It is also fundamental for the health of the skin and mucous membranes, which are our first protective barrier

5. Ginger: used by traditional medicines for hundreds of years, its benefits are attributed to its phytochemicals (active substances, which are not vitamins or minerals, but have beneficial effects on the body). Among other benefits, the anti-inflammatory, antioxidant and antimicrobial compounds that help in the prevention and treatment of infections are noteworthy. 

6. Turmeric + Black Pepper: the anti-inflammatory combo. Turmeric, or turmeric, is the spice traditionally used for thousands of years by Ayurveda. It has numerous therapeutic properties, including antioxidants, anti-inflammatory, anticarcinogenic, antibacterial. It is recommended to use it as a seasoning in stews and sauté, or in juices, hot drinks like Golden Milk or Tea. It is recommended to use turmeric associated with black pepper, since it enhances the absorption of the first one.

7. Last but not least, maintain an adequate hydration status: water, flavored water and infusions are good options!

To learn more about how functional nutrition can help you, see the services we have available on here.

If you have never heard of this type of approach, let's try to summarize: we all have different histories, metabolisms and biological rhythms. The goal of Functional Nutrition is to help your body to function in the best way, making you feel good, full and healthy.

And what does this mean in practice?

In Functional Nutrition we believe that each person is unique, with their physical, emotional and mental characteristics and that they may have different reactions to certain types of food. We also take into account the environment in which the person lives, what their lifestyle is, their limitations and factors in favor of a healthy diet, among other conditions that are fundamental in the prescription of an eating plan.

We also believe that the food itself is important, not only for the calories it provides, but also for its properties, nutrients and effects on our body. We know that each food presents different characteristics and impacts, in different people and that, at times, we can enhance the therapeutic effect of a food when we combine it with another, as is the case, for example, of the immune trio ginger + turmeric + black pepper. 

We also believe in food as the prevention of diseases and pathologies and not just as treatment. Have you ever wondered how many times you suffer from headaches, insomnia, mental and physical fatigue, stomach pains and bloating? Have you ever considered the option that it may be related to some food that you eat and that may be the basis of this constant discomfort? 

So, although there are different recommendations depending on each person, we have, however, some tips that are transversal to all people and that you can already start following, before consulting a Functional Nutritionist:

• drink about 1.5L to 2L of water a day
• avoid foods that come in packages
• Give primacy to natural ingredients 
• If you feel any discomfort, start recording what you ate on those days and evaluate later in consultation
• At this time when immune boosting is essential, we also recommend that you enrich your diet with foods with anti-inflammatory actions such as: ginger, teas / infusions, turmeric + black pepper, cocoa. 

If you are curious and would like to schedule a functional nutrition consultation, click on here.

Following the various questions that have been asked about our reset plans, we explain in this article what they consist of, who they are recommended for, what they are for and other relevant information.

Our reset plan is nothing more than a 1-day or 3-day meal plan in which we prepare soups, juices and meals with the necessary ingredients to detoxify your body.

And how is this detox done?

Through ingredients that enhance the functions of the liver, kidneys and lungs, organs responsible for detoxifying the body.

Is the goal to lose weight?

No, our goal in developing this program is to enhance the body's detoxification through meals defined by our functional nutritionist and chef with ingredients that enhance this function that our body is programmed to do. We do, however, have feedback from our customers that they have actually lost weight or / and deflated after this reset plan.

I am pregnant or breastfeeding. Should I make this plan?

We do not recommend this plan to pregnant women or mothers who are breastfeeding as it will not suppress the nutritional needs of these stages of our life. We also do not advise kidney, immunosuppressed and diabetic patients or those who are taking too many drugs.

Can I drink coffee during the program?

Yes, although we recommend replacing with green tea. If you are unable to give up your coffee, we recommend that you do not exceed two coffees per day.

What are the ingredients of your reset plan?

The list of ingredients is quite extensive as we try to give the greatest nutritional variety without giving up the flavor. Each reset kit has different ingredients that can be adjusted if you have any food intolerance. We put here all the ingredients of all our kits: turmeric, black pepper, ginger, lemon, activated carbon, spinach, cucumber, avocado, spirulina, apple, kale, beets, gluten-free oats, carrots, tofu, courgette, cauliflower , chia, red fruits, banana, cocoa, Peruvian maca, coriander, olive oil, arugula, peanuts, kombucha, quinoa, celery, lentils, pineapple, egg, grain, miso, kombu seaweed, arugula, pumpkin.

How many times a year can I reset these programs?

This plan was designed to encourage a change in eating habits and enhance detoxification. Therefore, we recommend that you do it inserted in a balanced diet, whenever you feel the need to change habits (or return to healthier habits that you have left behind).

To order one of our reset kits click on here.

Loss of libido (or appetite / sexual desire) is a condition that can affect many men and women at some point in their lives. If it happens, it is essential to identify the triggers that trigger this problem and treat the root of it, whether it be emotional or pathophysiological.

From the point of view of food, we can work multidisciplinarly, in order to optimize some dysfunctions, which may be contributing to the loss of libido: 

• Intestine and nutrients - the intestine is responsible for the absorption of nutrients necessary for the production of hormones. An unhealthy intestine is synonymous with impaired absorption, which may be the cause of vitamin and mineral deficits, such as zinc, magnesium, iron, which contribute to the correct production of sex hormones and which, in turn, are responsible for sexual health and libido. It is recommended: 
• Assess gastrointestinal health and intervene in improving digestion (if it is impaired) with changes in dietary pattern, teas and adequate and individualized supplementation. 
• Optimize the microbiota with a diet rich in fiber (fruits, vegetables, seeds, oilseeds, whole grains, legumes). Include probiotics in the diet (miso, kombucha, fermented foods such as yogurt, kefir, fermented vegetables) and / or consider the need for supplementation with probiotics together with the nutritionist. 

• Biochemical Profile - If, on the one hand, “the clinic is sovereign” and the signs and symptoms are the starting point for adequate research and treatment, be it from a nutritional point of view, or from a medical point of view, to understand what is happening in our acting accordingly is essential. Therefore, analyzing markers such as cholesterol (precursor to testosterone, estrogen and progesterone), iron (meat, fish and seafood, legumes such as soy, lentils, egg, dark green leaves), zinc (oysters, seafood, legumes, oilseeds, whole grains), magnesium (dark green leaves, legumes like pumpkin and sunflower seeds), vitamin D (fatty fish, egg yolk), thyroid hormones, estrogen, progesterone and testosterone, can do sense to understand the best strategy and whether it is pertinent to resort to supplementation. In this area, it should be noted that there are no miracle “blue pills”. However, we know that some supplements appear to be effective: 
• Zinc, iron, magnesium, vitamin D, whenever their levels are below desirable, since they are key nutrients for the body to be able to produce hormones correctly.
• Tribulus terrestris has been shown to produce significant improvements in men with erectile dysfunction and women in the peri-menopause period. 
• Fenugreek, a spice widely used in Indian cuisine, has been extensively studied and has shown to have interesting effects on sexual health, in various situations and ages. With regard to libido, studies have shown positive effects in women both inside and outside menopause. It can be used in the preparation of meals, in the form of infusion or supplemented. 
• Ashwagandha, an adaptogen widely used in Ayurveda. Adaptogens are herbs, which contain phytonutrients that help regulate metabolism when there is a disorder, and participate in its regulation process. Ashwagandha has shown positive results with respect to hormonal regulation, stress modulation and nervous system. Associated with exercise, it showed a potentially interesting effect on male testosterone elevation. 

• stress, anxiety, fatigue, sleep deprivation - certainly, a busy day-to-day, full of worries, anxieties, stress and few hours of sleep (or with little restful sleep) will have an impact not only on the way we feel but also on the functioning of our body, absorption of nutrients and adequate synthesis of hormones. Looking for stress management tools (physical activity, meditation, therapy, etc.) can be a good initial strategy to see improvements. Adequate and individualized supplementation can also be beneficial, in justified cases, to reduce anxiety (aswhaganda and relora), improve sleep quality (chamomile, passionflower, magnesium and melatonin) and reduce fatigue.

This month we dedicated our article to a recent partner with whom we made the Christmas baskets and we will now make the Valentine's Day baskets. A fluid conversation, full of good energy, as our relationship with Barbara and João characterizes.

Who are the guys behind Mainova? Where did this brand come from?
Mainova is a family project, led by me, the family's benjamin, Bárbara Monteiro. The history of MAINOVA, the new Portuguese brand of wines and extra virgin olive oil, started in 2010 when my parents acquired a property in Alto Alentejo, Herdade da Fonte Santa, in Vimieiro. In 2019, I decided to dedicate myself 100% to this project and create a brand where respect for nature is the central point.
In a land where there was only a small olive grove of about 50 years old, 90 hectares of olive trees (Cordovil, Picual, Cobrançosa, Arbequina and Frantoio) were planted and 20 hectares of vineyards - the varieties were handpicked by José Luís with the help English wine grower David Booth and include unanimous bets in the area but also less likely choices, such as Baga and Encruzado. Choices that reflect the irreverent DNA of our brand whose mission is to preserve the heritage of generations, but always with an eye on the future.

What are Mainova's values?
Respect, Innovation and Sustainability.

How are your products sustainable?
I'll take the opportunity to explain our products a little bit.
Among the six wine references, signed by the winemaker António Maçanita, we find Mainova, the brand presentation card, in white 2019 and red 2018 versions, which bring the purest combination of the property's shale and granite floors. Moinante, the rafeiro from Herdade da Fonte Santa, gives its name to the most irreverent proposals in the whole range: the white tanning of 2019 and the rosé 100% Castelão of 2019. The thousand materials that enrich the soil are, in turn, the inspiration behind Milmat, reserve wines with white 2018 and red 2017 versions.

MAINOVA extra virgin olive oils, cold extracted and composed exclusively of pure olive juice. Obtained from a combination of green and ripe olives, the Classic has a low acidity of 0.2% and is available in a 500 ml glass bottle or in a 3-liter Bag-in-Tube package, which protects the oil using 60% less plastic than the conventional bottle. Also with an acidity of 0.2%, Early Harvest is produced from green olives harvested at the beginning of the season and is sold by the bottle in 500 ml recycled glass stoneware and recently won a gold medal at the Dubai Contest Olive Oil.

With a deep respect for Nature and the unique ecosystem of Alto Alentejo, we have in environmental responsibility one of the defining characteristics of the brand, constantly seeking to reduce the environmental footprint not only through sustainable production methods but also in packaging - the seal replaces the capsules; the bottles are mostly recycled and recyclable glass; the labels of recycled paper or with a higher percentage of cotton; and the boxes of recycled and recyclable paper, without any use of plastic in the inks.

If your wines were a known person, who would they be? 

• Mainova Red - João Manzarra
• Mainova White - Greta Thunberg
• Grinding Mill - Ellen Page
• Rosin Grinder - Woody Allen
• Milmat White - Meryl Streep
• Milmat Red - George Clooney

You can get to know Mainova on your site.

In this month when we want to detox, we launched this recipe for a smoothie to reset your body.

Ingredients:

• 1 frozen banana
• 1 kiwi
• 1 cup of baby spinach
• 1/3 cup mint
• 1 shallow tablespoon of ashwagandha green
• 1 glass of water 

Preparation:

1. Beat all ingredients in a blender until creamy.
2. Serve immediately.
3. To finish a tablespoon of cocoa nuggets.

To find out about our blends, like Ashwaganda Green, or our RESET programs, visit our online store.

We started the year in a big way with a BRUNCH RESET, in which we will cleanse our organism and our mind. This brunch will only be available on the 1st of January and will be a preview of our RESET 2021 PROGRAM that we launched at the beginning of the year. Composed of: kombucha mimosa, cold press juice or lemonade or kombucha, apple smoothie bowl, avocado, ginger, lemon and spirulina, pancakes with soy yogurt ashwaganda green, egg and avocado bruschetta and carrot sticks with litter hummus and our pesto. Reservations through site or phone.

An idea of a refined and gluten-free breakfast that will be a hit with the youngest (and the older ones too ...) 

COLORED PANCAKES

Pancake ingredients:

• 1 clear
• 1 tablespoon of water
• 1 tablespoon full of gluten-free oatmeal
• 1 tablespoon of rice jam
• 1 teaspoon of one of Blends The Therapist

Preparation:

• Mix all ingredients except the blends.
• Separate into 4 bowls and add one of The Therapist Blends to each.
• In a non-stick frying pan, put a little coconut oil and pour a portion of pancakes, very thin and over a low heat.

Filling ingredients:

• 500g of vegan yogurt
• Pinch of salt
• Lemon zest
• 2 tablespoons of rice jam

Preparation:

• Mix the pinch of salt in the yogurt.
• Separate a coffee strainer or a clean cloth, place the yogurt inside and leave on top of a sieve with a cup underneath. The excess liquid from the yogurt will come out and it will become a firmer and denser yogurt, almost with a spreadable cheese texture.
• Let stand for 6 to 12 hours. The longer, the firmer it will stay.
• Then remove, mix the lemon zest and rice jelly.

To try our The Therapist blends, click on here.

A very greedy recipe but without refined sugars, only with simple ingredients and that takes very little time to make.

CHESTNUT MOUSSE

Ingredients:

• 300g or 2 cups of frozen chestnuts
• 200ml or 1 cup of almond drink
• 60g or 1/4 cup of agave or rice jam
• 10g or 1 tablespoon of cocoa powder
• 3g or 1 teaspoon ground cinnamon
• 100g The Therapist cinnamon and walnut granola 

Preparation:

• Cook the chestnuts in water.
• Drain the water and take the chestnuts to the blender with the almond drink, agave, cocoa and cinnamon.
• Beat until creamed.
• Allow the cream to cool.
• Assemble in layers inside a bowl. Starting with granola, chestnut cream and another layer of granola.
• Finish with the coconut whipped cream and serve.

COCONUT CHANTILLY

Ingredients:

• 1 can of coconut milk
• 1 tablespoon of agave or rice jam

Preparation:

• Take the can of coconut milk to the freezer for 1 hour.
• Open and carefully remove only the part that is solidified.
• Beat with the agave until it has a whipped cream texture.
• Serve a spoon inside each bowl.

To learn how to make these and other healthy recipes at home learn more on here.

One of the new services we have is Personal Cooking - the other two are functional nutrition and Detox Your Kitchen - which allows you to learn how to make new recipes with our chef, Amábile Kolenda, Bachelor in Gastronomy, post graduated in Quality Management in Gastronomy and Natural Chef. It was exactly with the chef that Ativa magazine talked about what goes on when going to people's homes, teaching them recipes, appropriate to their allergies and intolerances, routines and food preferences. See the full article in this month's Ativa online magazine on here.

On November 28, Saturday, from 10 am to 12:30 pm, we will learn to make 5 practical and tasty lunches for the little ones.

Ana Isabel Monteiro, author of the Orange-Lima Nutrition page, comes to show us that the little ones' lunches do not have to be a headache. We want simple recipes, with contrasting colors, textures and flavors to delight and excite them. 

The workshop will be done entirely online through the Zoom platform and you can receive the ingredients at home the day before or the day or buy your ingredients.

Seats are limited as we want to accompany everyone who joins us virtually. Subscribe now on here.

Price without ingredients: 30 €
Price with ingredients: 40 € (delivery included)

Ana Isabel Monteiro is a nutritionist and author of the page Lime Orange Nutrition, where she shares 100% vegetable recipes and nutrition tips daily. He loves simple and tasty recipes, but with a "what" of sin from time to time ... Because balance is everything.

The values of The Therapist and its conviction in terms of design related to food and functional cuisine, gave birth to the desire to bring other people and projects with the same voice to the table. So, these new monthly dinners - Green Circle by The Therapist - provide a gastronomic experience focused on a menu designed especially for the particular moment, reflecting the DNA of the guest in full communion with the seasonality and functionality of The Therapist's cuisine.

The first dinner takes place on the day November 6 at 8:30 pm with the The Green Chef, Sarah Maraval, formed by the Matthew Kenney Academy in Los Angeles. More recently she was invited chef by the Intercontinental Hotel in Lisbon, where she helped to create and launch the concept Seagan - vegan dishes with elements from the Portuguese sea. For this dinner, Sarah created 3 distinct moments that will be accompanied by wines MAINOVA - a biologically certified wine and olive producer in the Alentejo area.

Dinner is 40 € and places are limited.

NOTE: This dinner was postponed to a date to be defined in light of the DGS recommendations.

A recipe full of simple and ideal ingredients for the immune system, easy and quick to make and very tasty.

SALTED MUFFINS

Ingredients:

• 3 eggs
• 1/2 cup water
• 3 tablespoons olive oil
• 1 1/2 cup oatmeal
• 1 teaspoon of turmeric
• 1 coffee spoon of salt
• 2 cups chopped spinach leaf
• 1 tablespoon of apple or lemon vinegar
• 1 teaspoon baking soup
• 1 tablespoon of salted granola The Therapist in the dough + extra topping

Preparation:

1. Beat the eggs, oil and water. Add the oats, salt and turmeric and stir until the dough is free of lumps.
2. Chop the spinach leaves and mix in the dough. 
3. Finish by adding apple or lemon vinegar and baking powder.
4. Place in cupcake molds and bake in a preheated oven at 180ºC for 30 minutes.

To learn how to make these and other healthy recipes at home learn more on here.

With the beginning of autumn, the familiar symptoms of respiratory allergies also appear: runny nose (or the constant “drop” in the nose), sneezing, coughing, eyes in tears. It is estimated that the prevalence of respiratory allergies such as allergic rhinitis is between 10-30% of the world population (WHO). In addition to the pandemic times we are experiencing, these are also the symptoms we all want to escape from, whether due to the looks of someone else's panic, or because they are the same symptoms of Covid-19 infection that can lead to quarantines, tests and countless complications. 

There is undoubtedly an important role for food in preventing these allergies. However, it is important to mention and emphasize that the result is not immediate and happens as a result of a continuous process of lifestyle change. 

Thus, our nutritionist Sumeya Osman, leaves some suggestions that will act in the prevention of respiratory allergies:

1. Inflammation reduction- identify foods that may be potentiating inflammation, such as: saturated fat present in processed products, cold meats, red meats, fried, puff pastry, etc.); sugar and its derivatives; processed flours, alcohol.
2. Identify, if allergens most common such as milk, soy, egg, crustaceans, gluten, are potentiators of allergies. The evidence shows that consumption of these allergens can potentially exacerbate the manifestation of respiratory allergy symptoms. However, exclusion diets must be individualized on a case-by-case basis and monitored by accredited health professionals (nutritionists).
3. Caring for the intestine performing a diet rich in fiber, present in foods of plant origin such as fruits, vegetables, whole grains and legumes. It is also in these foods that we find a series of bioactive compounds (substances / compounds present in food, which, although not essential nutrients, present health benefits. Examples are carotenoids, ginger gingerol, curcumin of curcuma) with important antioxidant and anti-inflammatory functions. 
4. Enrich feeding with foods with anti-inflammatory actions such as: ginger, teas / infusions, turmeric + black pepper, cocoa.
5. After reviewing all the food, consider the need for supplementation, with a view to strengthening the immune system. Examples of interesting supplements include:
1. Vitamin D - which is a nutrient with a fundamental role in regulating immunity - especially during the winter when sun exposure is reduced;
2. Propolis to improve the inflammatory response;
3. Probiotics;

It should be noted that different people react differently to different stimuli / triggers. Therefore, all nutritional interventions must be accompanied by a nutritionist. You can make an appointment with our nutritionist on here. 

Sumeya Osman - Banknote 2741N - ON

Now the functional granolas we serve in our healthy restaurant in Lisbon are available for delivery across the country. Four goals, four salted granolas and four sweet granolas. The first ideals to put in soups, salads and bruschettas and give that crispy that makes all the difference. Sweet granolas are ideal for yogurts and smoothies and are full of good ingredients for your health. 

To know the whole range and to order go to our online store.

Do you have a group of friends who would like to know more about functional cooking?

Then this workshop is for you.

Our functional chef, Amabile Kolenda, conducts healthy eating workshops for small groups of friends and family, in which she shares her knowledge while simultaneously making about 3 to 4 recipes. This workshop lasts 3 hours and can be done at The Therapist or at your home. At the end you still have a recipe book full of good tips to keep your kitchen functional in the middle of your super busy day-to-day.

To learn more go to contact