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how to combine them at the table so as not to risk gaining weight – Italian Cuisine

how to combine them at the table so as not to risk gaining weight


Can they also be eaten on a diet? How to consume them without taking extra kilos? Here are the nutritionist's advice to make them allies of the line and health

The cheeses, fresh and seasoned, are one of the foods most present in the summer on our tables. Thanks to their practicality they are the ideal solution in hot weather and you have little desire to cook. But how can you eat them without risking gaining weight? «Although they have an important caloric content, which can exceed 400 calories per 100 grams, cheeses are not a food to be avoided. But you have to eat them in moderation. They must first be consumed no more than twice a week in the right quantity which does not exceed on average 50 grams for seasoned ones and 80-100 grams for fresh ones ", explains the nutritionist Valentina Schirò, specializing in food science. It is then necessary to combine them correctly at the table. The classic mix of mozzarella (or ricotta, robiola, crescenza etc.) and tomato, for example, should be avoided by those suffering from digestive difficulties. "The lactose present in fresh cheeses associated with acidic foods promotes gastric fermentation and abdominal swelling," says the expert. Another mistake to stay away from is eating cheeses, fresh or seasoned, at the conclusion of lunch and dinner. "It risks exaggerating with fats, cholesterol and calories, which weigh on health and on the line". Even the classic pairing with salami or other protein sources (eggs, meat, fish) should be avoided. "The excess of proteins, in addition to slowing down digestion, produces a surplus of waste substances that risk fatiguing the work of the kidneys and slowing down the elimination of excess fluids and toxins, responsible for water retention and swelling". In order not to risk gaining weight, be careful also to consume them often together with jam, honey and particularly sweet fruits such as figs, grapes, pears and dried dates. "The risk is to fill up on simple sugars that are assimilated very quickly by the body and cause a peak in production of insulin, a hormone that stimulates hunger and over time promotes weight gain", explains the expert , which here suggests how to pair the cheeses on the table so as not to risk gaining weight.

For breakfast with toast and extra virgin olive oil

For those who love savory breakfast, fresh and aged cheeses can be a good source of protein to start the day as an alternative to milk or yogurt. They have a good satiating effect. "A small square of seasoned cheese, for example combined with complex carbohydrates and the fibers of toasted whole wheat bread and the good fats of extra virgin olive oil, gives energy constantly without spikes in blood sugar, without weighing too much on the line and on health", says nutritionist Valentina Schirò.

For lunch with rocket and onion

"Vegetable and vegetable fibers slow down the absorption of fats and sugars present in cheese. They act positively on cholesterol, of which they are particularly rich, promoting the increase in the levels of "good" HDL ", says nutritionist Valentina Schirò. "In addition, plants provide useful nutrients to reduce absorption and eliminate waste substances released during meal digestion. To enhance their benefits, just add an onion, raw or cooked, to the vegetable dish, which has an excellent diuretic action. "

Snack with walnuts

A square of seasoned cheese combined with 2 or 3 kernels of walnuts is the ideal snack to recharge your energy and counteract tiredness in particularly intense periods. "The carbohydrates and proteins of the cheese, associated with the good Omega 3 and Omega 6 fats from walnuts, slow down the digestion of sugars and keep insulin secretion under control, giving satiety. Cheese is also a good source of B complex vitamins. In particular, it provides vitamin B12, useful for the proper functioning of energy metabolism. The magnesium present in abundance in walnuts, on the other hand, helps to counteract the action of sodium with which cheeses are particularly rich, in particular seasoned cheeses, facilitating the correct blood circulation ".

Dinner with lettuce and avocado

Seasoned cheeses should be avoided at dinner especially if you have difficulty falling asleep. "They contain tyramine, a substance that promotes insomnia, which over time facilitates weight gain. They are also particularly rich in sodium which stimulates thirst and promotes awakening during the night . To counterbalance the "exciting" effect and facilitate rest if you cannot avoid it in the evening, the ideal "is to prefer fresh ones with a lower fat content that give satiety without weighing it down excessively". The combination to try? Ricotta with avocado and lettuce. It facilitates rest and helps to keep away from the accumulation of extra pounds. "The tyrosine and tryptophan of which it is rich, combined with the essential fatty acids of avocado, stimulate the production of sleep hormones including melatonin. Lactucin and minerals such as calcium, magnesium and potassium, present in lettuce, relax and promote rest, "concludes nutritionist Valentina Schirò.

10 recipes to combine summer fruits – Italian Cuisine

10 recipes to combine summer fruits


To find freshness and energy, they are the perfect ingredients to serve on summer days. And not just as a fruit or after a meal

Melon is watermelon they are the inevitable of summer, with their freshness and their high water content (90%) they help the body to rehydrate and recover the mineral salts lost through sweating. They are also rich in antioxidants (lycopene for watermelon and carotenoids for melon) which slow down cell aging and help strengthen the immune system. Both have properties inflammatory, purify the body and aid circulation. They contain vitamins A and C, potassium, phosphorus iron and magnesium, which make them excellent natural supplements against the heat. Do you need other reasons not to let them be missing on your tables?

Melon and watermelon, not only after a meal

Fresh and light, they lend themselves to many preparations, melon is watermelon allow you to create delicious recipes even without the use of fires and can be an unexpected and low-calorie end of meal. Start a lunch with a rich man centrifuged watermelon, melon and celery, let yourself be conquered by one watermelon, melon and tomato soup, and finish with a fresh one August fruit salad. Simple dishes, which do not weigh down and which will make you find the energy lost due to the heat. If you don't want to give up some extra calories, you just have to choose which one ice cream match you. Of cream, ça va sans dire!

10 ideas to combine melon and watermelon

Here are the recipes from our archive featuring melon and watermelon together.

Browse the gallery to discover them all!

Honey: how to combine various types with beers, cheeses and recipes – Italian Cuisine

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Color, consistency, taste: there are many criteria for choosing the honey to buy, but we have never thought of that of thepairing with drinks and food? Honey is not only a healthier sweetener with which to sweeten tea, coffee or even desserts, it is a real precious food which you can use in the kitchen like ingredient, in sweet and savory dishes. And then, we even learned to combine pizza and wine, why should we never know how to match the taste notes of bee food with herbal teas, beers and cheeses & c.?

Help in this sense comes from Mielizia, historical brand of the National Beekeepers Consortium, which this year extinguishes 40 candles. So let's see some types of honey and the suggestions to couple them better.

A premise: there is the wildflower honey and the monoflora, flowers present in the different territories, each with its own taste, aroma and unique color. Let's start with the millefiori.

176824There is the classic and generic wildflower it is the purest and most authentic expression of the collection area and is the meeting of many honeys, as many as possible combinations of blooms. IS versatile, is the first that is put into milk and is spread on bread with butter. The most suitable cheeses are those fresh and soft like taleggio, ravaggiolo and squaquerone, perhaps together with dried fruit. Beers: Pilsner and Tripel. Recipes: try it on the swordfish, with fresh tomatoes, toasted pine nuts and new potato chips. Finally, it is excellent with the infusion of flowers of karkadé and with the Languages ​​of Cat.

Citrus honey it is a poliflora that marries Stout and Rauchbier beers, the latter distinguished by their smoky flavor. Ideal with i pasta filata cheeses such as caciocavallo, scamorza and buffalo mozzarella.

Honey from the forest or honeydew it is liquid and has an intense aroma with spicy notes. It also goes well with the Trappist and fresh cheese beers, primarily the mascarpone. Ideal with black tea, in the kitchen it combines well in recipes with dark spices and vegetables. You could for example prepare a ratatouille by adding a spoonful of honeydew, and serve it with a hot tomino along with the honey itself. Try it in a gentian herbal tea, to be savored with cantucci or with a strudel.

And now let's move on to the monoflora.

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Linden honey, long-lived plant with white-yellowish flowers with a pleasant and intense aroma, is a clear honey – ivory-white if crystallized – with a taste sweet and fresh which recalls mountain herbs. It goes well with Barley wine, or high fermentation beer, or Trappist beer. The top cheeses are the Castelmagno and the Bitto. Like hot drinks, it is perfect for an echinacea herbal tea or with the Rooibos, to accompany with Krumiri or a Sacher Cake.

Acacia's honey: generally liquid, clear and refined, reminiscent of flowers, almonds and vanilla berries. Defined by tasters as "confetti", it is good for sweetening many beverages including green tea and chamomile and also for syruping and candying fruit. Great for sweeten the preparations sweet, loves fresh cheeses such as ricotta or blue cheese. There beer it must be clear and light, that is Weisse. Or IPA, or India Pale Ale. Recipes? On friselle, with marinated and orange anchovies. How sweet we choose one ricotta tart or of macaroons.

176818Coriander honey: it is a crystallized honey clear, sweet and refreshing. It combines well with meat, especially beef and chicken, and with medium aged pecorino cheeses. Good with tea and fruity PAHs.

The chestnut honey, with an intense brown color, it tastes very special and decisive, not suitable for all palates as it can be delicious or stuccoso. Not very sweet, it has a bitter background. The consistency is thick but liquid, in the sense that it is difficult to crystallize. As for beers, we choose the same as for lime honey. As cheeses we choose the Parmigiano reggiano or Castelmagno. And as a recipe for beef meatballs, perhaps seasoned with parsley, Parmesan and nutmeg and a chestnut honey sauce. To prepare it, melt 20 g of butter and brown two chopped shallots, then combine two glasses of amber beer and a glass of chestnut honey. Cook the sauce until it has reduced by half and then whisk it with an immersion blender. Serve with the meatballs still warm. Desserts: cocoa-flavored bisscotti. With aged black tea.

176821The eucalyptus honey it is a particularly balsamic honey, with beneficial properties in particular against coughs and respiratory ailments. A taste strong and particular, which works with a medium-seasoned pecorino. In the panorama of beers, excellent with those in spelled or with Porter, that is dark beers, obtained with dark colored malt. An ad hoc combination with a hot drink: liquorice infusion. Accompaniment: oat biscuits or ladyfingers.

The strawberry tree honey is the famous "Bitter honey". Perfect with Sardinian pecorino – Sardinia is a privileged production area with artichokes and thistles. In the kitchen try a rice with pecorino and honey of strawberry tree. As for drinks, the ideal beer is the Märzen, a low-fermentation style of the pale lager family and is ideal as an accompaniment to coffee. The right honey to sweeten the purifying teas, to be accompanied with a Paradiso Cake or canestrelli.

176815Sulla honey, a clear crystallized honey, delicate and very floral, which comes from this spontaneous Mediterranean plant with a beautiful purple-red conical inflorescence, it is a very valid sweetener for tea and infusions. It is also used in the nougat production and desserts in general. However, it can also be combined with savory recipes such as cheeses, it prefers fresh caciotta. Gourmet cuisine: knead one flat bread to which you will add oregano, a few tablespoons of Sulla honey and chopped hazelnuts. Beer? Dortmunder – light Lager beer, moderately hoppy. Use it to sweeten one herbal tea with lavender, to be enjoyed together with Baci di Dama.

Orange honey: a crystallized honey very clear, floral and fruity but pleasantly acid. It is versatile and enhanced in the use cold, mix with yogurt, creams and whipped cream. Also excellent in the preparation of desserts – example: plum cake or torcetti, it is also ideal for imaginative dishes vinaigrette, with raw fish, pasta filata cheeses and even in omelettes. Try it to sweeten a lemon and ginger tea.

Aurora Quinto
July 2019

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