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15 delicious and simple vegetable protein recipes | The Italian kitchen – Italian cuisine reinvented by Gordon Ramsay

15 delicious and simple vegetable protein recipes |  The Italian kitchen

Quinoa (cooked)

Total protein: 8 grams per cup

Quinoa is a herbaceous plant belonging to the same family as spinach and beetroot, and is native to South America.
This popular health food is rich in protein, fibre, antioxidants and minerals, cooks in just 15 minutes and is great as a base for salads enriched with vegetables and avocado, or for making into veggie burgers or soups.


Total protein: 20.27 grams per 100 grams.
Pistachios are seeds of the pistachio plant with antioxidant properties and in addition to proteins they guarantee the intake of precious mineral salts such as calcium, phosphorus, potassium and iron and vitamins E, B1 and B6.
Excellent to taste, they lend themselves to sweet recipes such as cakes, pastries or spreads, but also savory in the form of sauces for first courses or in grains for second courses of meat or fish. Also excellent in salads.


Total protein: 21.22 grams per 100 grams.
The almonds they are delicious and nutritious seeds and in addition to being an excellent source of protein, they contain healthy fats, vitamin E and antioxidants. To obtain as many nutrients as possible from these elements, it is best to eat them with the peel intact.
Mainly used as an ingredient for desserts, they can however also accompany many savory dishes or be eaten alone as a snack.

Brussels sprouts (raw)

Total protein: 4.2 grams per 100 grams.
Brussels sprouts or sprouts are a slightly bitter vegetable and for this reason little loved by children, but with high nutritional power. They can be eaten roasted, steamed or even chopped in salads.

Chia seeds (raw dried)

Total protein: 16.5 grams per 100 grams.
These tiny black seeds are part of the superfood family because even in small quantities they contain lots of protein, fiber, Omega 3 fatty acids and other nutrients. Excellent for breakfast together with yogurt or as a base for porridge, they can also be used to make healthy desserts such as puddings or added to salads or second courses.

Potatoes (raw)

Total protein: 2 grams per 100 grams.
Potatoes are a key element of Mediterranean diet precisely because of their highly beneficial properties. Excellent source of protein, they also contain vitamins C and B-6 and potassium. There are many recipes that can be made with this tuber, all very tasty and healthy, with the exception of the fried ones.

Broccoli (raw)

Total protein: 3 grams per 100 grams.
Broccoli is a panacea for health and in addition to proteins, it provides the body with fibre, vitamins K and C and many other nutrients. They can be eaten boiled with a drizzle of olive oil, or as a condiment for first courses or, blended, in the form of cream soup.

Our 15 vegetable protein recipes

Of our 15 vegetable protein-based recipes, 4 have vegetable protein as the main ingredient, together with the addition of animal products (eggs, cheese…) to thicken. The other 11, however, are entirely plant-based.

Food on the plane: what you can and cannot bring in your suitcase – Italian cuisine reinvented by Gordon Ramsay

La Cucina Italiana

What are the rules for transporting food on a plane? Returning from a trip, the most appreciated souvenirs (for oneself and for others) remain the typical products to eat and drink but, when you have to take a flight, taking them with you can be complex. Not only for reasons of space – especially if you only have hand luggage – but for rules issues.

Food on the plane: the rules you need to know

Indeed, there are various limitations to be respected. They concern first and foremost liquids and liquid foods when traveling within the European Union, and many other categories of food – above all cured meats and dairy products – when instead the destination (or origin) is a non-EU country, such as the United States or Australia, which also impose very heavy fines for violators. How to orient yourself, then? We asked the experts at AirHelp, the largest organization in the world specialized in defending the rights of air passengers, with a network of law firms in more than 30 countries, including Italy. Here’s what you need to know.

Can I bring food in my hand luggage?

The general rule is that You can carry solid and packaged foods in your hand luggage. The AirHelp experts, in fact, explain that «Sandwiches, cereals, sweets and crackers, even if homemade, and as long as they are appropriately sealed and placed in transparent bags, are allowed. There are limitations, however, regarding “liquid” foods. «They must respect the rules on liquids say the experts, «and therefore do not exceed the quantity of 100 ml. Examples of liquid foods? Soft cheeses such as camembert or mozzarella, spreadable creams, desserts such as cheesecake, but also pickles and pickles. «Even canned foods say the AirHelp experts, «must follow the same rules as liquids. Cans in particular do not x-ray well and are difficult to test, which poses a safety risk. It is recommended not to carry them with you to avoid problems.” No limitations – it is worth remembering this – for any type of food or drink purchased directly at the airport.

Can I bring food in my checked baggage?

Regarding hold baggage, the general rule is “green light”. You can bring whatever food you want, even liquid, and without limitations. What makes the difference is the origin and/or destination of your flight because there are some categories of food for which different countries set very strict limits, as we will see later.

Are there any restrictions on food and milk for babies on the plane?

«Among the foods allowed in hand and hold baggage there are also those for children such as artificial milk, breast milk, baby food and juices Of fruit, the AirHelp experts point out. «Drinks and liquid foods in hand luggage must always be within the quantity established by airport security. In the EU”, they reiterate, “the quantity allowed for liquid foods is less than 100 ml and everything must fit into a 1 liter transparent bag”.

How much alcohol can you bring on the plane?

Alcohol deserves a separate chapter. «Alcoholic drinks are allowed at security checks as long as they respect the 100 ml limit. If they exceed the limits, they cannot be transported in hand luggage and must be placed in the hold, while respecting the specific rules of each country. For example, if you fly into the EU from a non-EU country, you can bring one liter of alcohol with a volume greater than 22% without paying VAT and excise duties. Furthermore, it is not allowed to bring alcohol into countries where it is illegal, such as Saudi Arabia.”

Can you bring seeds and seedlings onto the plane?

Even when it comes to seeds and seedlings, it’s good to know the rule and the exception. «It is possible to bring seeds on the plane, both in hold baggage and in hand luggage: however, if you fly outside the EU you must follow the rules established by the destination country, say the experts at AirHelp, underlining that what makes the big difference with respect to what you can bring – or not bring on the plane – is always the place from which you come or to which you travel. “Destinations outside the EU can be very strict with regards to fresh foods, in particular fruit, vegetables, meat and dairy products”, continue the AirHelp experts, recalling that if you do not respect the rules you can incur in very heavy fines.

The rules on food on planes when traveling to countries outside the European Union

Basically, it is good to remember at least three rules: theThe European Union prohibits the transport of cheeses, cured meats and filled foods if you arrive from a non-European countryunless it is Andorra, Liechtenstein, Norway, San Marino and Switzerland. Australia, on the other hand, prohibits the import of fruit, including dried fruit, cured meats, spices and seeds, and has specific limitations for cured meats and milk, as do the USA. For this reason, if you travel to non-EU countries, it is always a good idea to consult the embassy websites, but also to declare the presence of food in your luggage at the time of check-in. Returning to the example of the United States, fines for those who do not respect the rules can reach 10 thousand dollars.

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