Pasta if you do sport … is it good? – Italian Cuisine

Inserted in a healthy and balanced diet, it is an excellent food also for athletes. Helps to have energy and fight fatigue. Find out why

In addition to being the symbolic dish of the Mediterranean diet, pasta is an excellent ally even for those who play sports. Inserted in a healthy and balanced diet and consumed in the right quantities helps improve physical performance. «For example, eating a plate of spaghetti or penne with tomato seasoned with a tablespoon of extra virgin olive oil in the meal prior to training increases the availability of sugars and therefore of“ fuel ”for a longer period. As a result, it helps keep fatigue away and avoid energy losses during training, "explains the nutritionist Valentina Schirò. "In fact pasta is a good source of complex carbohydrates that supply energy to the body slowly". To increase the benefits of this food the ideal is to choose it in the integral version. «Compared to the white one, it has many more advantages. Contains proteins that help repair muscles and lean on. Furthermore, it is rich in vitamin E and polyphenols which, thanks to their antioxidant action, improve circulation and consequently help improve physical endurance ", explains the expert. But the benefits do not end there. "Antioxidants help counteract oxidative stress and curb the action of free radicals that are formed as a result of physical activity," says the nutritionist.

Fights fatigue

Pasta has a real energizing effect. "Consumed in the right quantities helps improve performance during physical activity and increases resistance to prolonged physical effort. Brings B vitamins that are involved in the metabolism of fats, sugars and proteins. These vitamins promote the production of energy necessary to combat the physical fatigue that can occur during training, "explains the nutritionist. Pasta is also a good source of magnesium. "This mineral promotes proper blood circulation, muscle functioning and the transmission of nerve impulses to the muscles." But there is more. "Pasta also contains tryptophan. This amino acid facilitates the release by the brain of serotonin, a wellness neurotransmitter that helps to reduce the feeling of fatigue and to face training with an extra gear, "says the expert.

Eliminate hunger after training

Another advantage of pasta is that it helps not to eat too much after doing physical activity. Pasta is a food that has an excellent satiating power. "The complex carbohydrates of which it is rich provide energy to the body in a slow way and help us feel fuller and longer. The sense of satiety increases if the pasta is whole. The fibers reduce the absorption of sugars and fats, slow gastric emptying and prolong the sense of satiety. To enhance its satiating capacity the advice is to eat it al dente topped with extra virgin olive oil, with tomato or with seasonal vegetables. "Prolonged cooking makes the starch it is rich more quickly absorbed by the body and reduces the sense of satiety" concludes the nutritionist Valentina Schirò.

Fruit in savory dishes: ideas for the summer – Italian Cuisine

The extra touch on your summer dishes? The addition of fruit, to give that sweet and acidulous note that intrigues and amazes!

In summer, with the heat it makes, you have little desire to turn on the stove: not surprisingly, the summer is all a riot of fresh dishes, such as rice or pasta salads, mixed salads or quick pairings, such as mozzarella and tomato or ham and melon. And speaking of sweet and savory combinations, if you feel like varying and enjoying something unusual, try using it more often fruit in your dishes: give that acidulous-sweet touch, which often goes perfectly with cold cuts or fish. Here are some ideas to bring to the table.

Salad with strawberries and corn

The strawberries, with their sweet but discreet taste, they can really revive the usual big salad. Prepare it this way: take some songino or misticanza, add some precooked corn, some flakes of parmesan, the strawberries cut into small pieces and then seasoned with a dash of balsamic vinegar. A sweet and sour mix for a fresh and quick salad!

Panzanella with melon

The melon we are used to seeing it combined with raw ham, but why not use it as an ingredient in this typical Tuscan recipe? To the classic panzanella based on toasted bread and raw vegetables in salads, just add the melon cut into small pieces, to brighten up a recipe already rich in flavors.

Tuna tartare with grapefruit

Tasty meats of tuna are ideal to combine with grapefruit, one of the most sour citrus fruits. Take a nice slice of fresh tuna and cut it with a knife until you get one tartare. In the meantime, peel half of the grapefruit and cut it into segments; squeeze the other half to obtain the juice, in which you will marinate the tartare for 10 minutes, together with a dash of olive oil and chives. Then, serve the tartare garnished with grapefruit segments.

Grilled scampi and caramelized apricots

Apricots are one of the most popular fruits of the summer, with their fleshy and sweet pulp. Combine them with scampi for a second course really rich in flavor. Do this: caramelize the sugar in the pan and then brown the apricots on the concave side. With the cooking sauce, make a sauce, adding some orange juice and balsamic vinegar. Meanwhile, brown in another pan of scampi, without head, to be served with apricots and balsamic vinegar sauce.

Salad with chicken and grapes

Make the usual complete salad, adding boiled chicken and grapes. Do this: wash curly endive and lettuce, add sliced caciotta, peeled grapes and previously boiled chicken. Finally prepare a citronette, based on oil, salt, pepper and lemon juice, to season it all.

Shrimp carpaccio with peaches

Shrimps, due to their sweet taste, blend perfectly with the taste of peaches. Prepare them in carpaccio: clean the prawns from the gut and open them as a book, then placing them between two sheets of transparent film, beat them with the meat tenderizer. Meanwhile, cut the peaches into thin slices, peeling them. Arrange the shrimp carpaccio, garnishing it with some slices of peach. A truly refined dish.

Bresaola with peppers, parmesan and grapes

There bresaola it is the lean and fresh cold meat par excellence. Prepare a delicious carpaccio: cut the bresaola into strips, to which you can add some chopped peppers, some slices of parmesan and grapes. Combine everything in a bowl and season with oil, salt and pepper.

Melon and watermelon in salad

Two fruits rich in water perfect even in savory dishes: discover the salads you can make with the melon and those to be enriched with the watermelon!

Recipe Small lavender cheesecake – Italian Cuisine

Ingredients for Base

250 g dry biscuits
125 g melted butter

Ingredients for Cream

400 g spreadable fresh cheese
240 g fresh cream
150 g icing sugar
120 g mascarpone
60 g ricotta
12 g gelatine in sheets
essential oil of lavender

Duration: 5 h 15 min

Level: Middle

Dose: 10-12

For the recipe of small lavender cheesecake, chop the biscuits and blend them to obtain a powder. Melt the butter, pour it into the biscuits and knead everything. Place the ring molds on a tray covered with baking paper and place the biscuit and butter mixture inside them, pressing it in a layer of about half a centimeter.
You can use molds with a special "plunger", which will also help "unmold" the cheesecakes, or ring molds and a small meat grinder. Alternative practice, a single round hinged cake pan (diam. 24 cm). Refrigerate for 30 minutes.
For the cream: Soak the gelatin in water. Mix the cheese spread with mascarpone, ricotta and icing sugar, obtaining a cream. Heat 120 g of cream and melt the squeezed jelly.
Let it cool, then add it to the cream. Whip the remaining cream and incorporate it too. Perfume with two drops of lavender essential oil: it will not seem sufficient, if you taste the cream, because the nose is filled with perfume. But don't be fooled and don't overdo it or the cake will be too fragrant. Pour the cream into the molds, filling them; let it cool in the fridge for at least 4 hours. Better for one night. Remove the cheesecakes from the rings and garnish them with berries and lavender flowers.