Page 90 - IFSO Cookbook interno VOL4 2026.indd

Cooking instructions

Seed Crackers (45 minutes)
1. Combine the mixed seeds, egg white, and spices in a bowl. Mix well.
2. Refrigerate the mixture for 15 minutes to allow the seeds to hydrate. Preheat the
oven to 180°C (350°F).
3. Line a baking tray with non-stick baking paper. Spread the hydrated mixture evenly
onto the tray. Aim for a thickness of approximately 2 mm.
4. Bake for 30–40 minutes, or until golden and crisp. Allow to cool completely before
breaking into desired portions. Store leftovers in an airtight container at room
temperature.
Dips (Beetroot, Tuna, and Spinach) (5 minutes)
For the Beetroot and Tuna Dips:
1. Place all ingredients in a blender or tall mixing container.
2. Blend with a hand blender until smooth and homogeneous.
3. Store leftovers in an airtight container in the refrigerator.
For the Spinach Dip:
1. Bring water to boil. Blanch the spinach for 10 seconds.
2. Transfer immediately to ice water to stop the cooking process. Drain well and pat dry.
3. Add the spinach and remaining ingredients to a blender.
4. Blend until smooth and homogeneous.
5. Store leftovers in an airtight container in the refrigerator.

Nutritional Analysis

The nutritional analysis was conducted using the USDA FoodData Central Nutrient
Database (United States Department of Agriculture). Each ingredient was entered
individually using its closest corresponding raw or cooked form, as applicable. Nutrient
values were obtained per 100 g and adjusted proportionally according to the exact
quantities used in the recipe.

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