Of which 6 g sugars and 2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (seafood) · Potassium (sweet potato) · Unsaturated fat (olive oil)
Allergens mollusks
Octopus salad with roasted sweet potato
Tender octopus, roasted sweet potato and fresh herbs — a lighter classic.
Ingredients
- 500 g (1 lb) octopus, cleaned
- 2 medium sweet potatoes (500 g / 1 lb)
- 1 red onion (100 g / 3½ oz)
- 1 handful of chopped fresh parsley and cilantro (10 g)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 1 tbsp wine vinegar (15 g / ½ oz)
- black pepper, to taste
Method
- Cook the octopus in unsalted water: first dip it in quickly three times before leaving it in for good — this helps keep it tender.
- Simmer over medium heat for 40–45 minutes, until a fork slides easily into the thickest part.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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