There Italian cuisine it is the best in the world: it will be parochial to affirm it, but objectively extraordinary for flavor, variety and pleasure. But it is also the most healthy? Not always. Sometimes, in the routine daily, can become too rich, too seasoned or too heavy. Nothing serious, be clear: just a little ' caution (and the right tip) to make it more to greet. That's what the nutritionist did Chiara Manzi, which has "revisited" 300 of the recipes featured on "Recipes of My House", the digital platform of Galbani which has been collecting family recipes for seven years Italian. Objective declared: to make them more balanced in the contribution of the nutrients, making them perfect for insertion into a feeding from 2000 kcal per day. No abolition of ingredients "at risk" or punitive cuts: the recipes remained good and tasty as always. A change was the way of prepare them: from the choice of ingredients to the methods of Preparation. So you can easily to cut the calories, reduce i fat, avoid adding salt you hate sugar. Try to believe, following the advice of the nutritionist.
Traditional dishes, modern "tricks"
What is a nutritionist doing in the kitchen? Give useful tips for to cook more so to greet. Some examples? For the cooking in the oven prefer longer times but a temperatures lower: this prevents the formation of substances harmful. Another example: grease the pans only when they are hot: so the surface tension of the oil decreases giving the impression of having used much more. Protein foods such as egg white "mountain" very easily, as well as the ricotta cheese. Fit them very well before adding them to yours preparations: in this way you will increase the volume decreasing the density caloric of the dish. Bigger portions and more dishes light!
Pasta with Zucchini
The "trick" to make the pasta healthier is to focus on sauces to vegetables and using as a base one light dairy, such as mozzarella, ricotta or cream cheese all in version light. "Let's take a classic of Italian cuisine like the pens with zucchini and ricotta. To lighten this recipe, on 70 grams of pasta, I recommend the double of zucchini (the ideal are 150 grams) because they do volume and Saziano making many fibers. The important thing is not to peel them, because it's on peel that are concentrated fibers – explains Manzi – The other right ingredient is the light ricottabecause it has less lipids and calories, but on pasta makes as much as that 'normal', given that the creaminess it is not given by fats but by protein, which remain the same ".
Pizza
The daisy becomes healthier if you mix it 00 flour with a part of wholemeal flour, if iodized salt is used and if it is added to the i gasket artichokes, which bring beneficial fibers and allow halve the calories of the recipe. Another small trick to avoid fat in excess? Spread the pizza base on paper from oven to avoid greasing the pan and choose the light mozzarella, always good but with the half of fat.
Meatloaf
The meatloaf recipe certified by Evolution Academy kitchen for Galbani, contains less meat and ham than the traditional recipe and is enriched with fibers precious thanks to the addition of beans is whole grain bread. To further reduce fat and calories, the advice is to grind the beef meat after having deprived it of the fat visible and to use the light mozzarella, as good as that traditional.
tiramisu
What's more greedy and Italian than a fresh and creamy tiramisu? To prepare it in a manner "Nutritionally correct" the advice is to reduce the mascarpone cheese and replace it in part with the egg whites mounted in the snow. In practice: they are enough 75 grams of mascarpone plus two egg whites and a yolk, whipped separately so we do more volume. In order to incorporate more air, obtaining even more volume, the trick is to to add, half assembled, a little bit of syrup made with 50 ml of water and 35 grams of sugar. Result: "You increase the volume by decreasing the caloric density tiramisu ", he explains Manzi. To make the recipe more balanced (and even more tasty) you can add two ingredients healthy: raspberries (150 grams), which they bring antioxidants and fibers, and lo ginger grated fresh (5 grams), which confers that acid note typical of mascarpone "deceiving" the palate and not making us realize that there is something of it less. Finally, also the presentation makes the difference: serving mascarpone in cups of glass not only does it make it more elegant, but "Dosa" the quantities, avoiding exaggerate with the doses.
Manuela Soressi
January 2019
photo credits by Galbani
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