Tag: fruit

How not to waste vegetables and fruit – Italian Cuisine

On February 5, Italy celebrates the Food Waste Prevention Day. In our small way we can all make a difference, starting with not wasting anything of what we put on the table

Celebrated for the first time in 2014, the Day aims to raise awareness and empower all consumers. The commitment to development sustainable and waste prevention concerns everyone's behavior. Every day, each of us can commit to reducing waste as much as possible, by implementing small measures that can make a difference.
Inspired by the "You can't waste this" campaign launched by Babaco Market – a subscription delivery service that brings fruit and vegetables home – and Lisa Casali, environmental scientist and well-known influencer, here is a list of 10 ingredients with anti- waste. And for those who want to know more, a site full of advice: Reduce Waste!

Pineapple

Its sweet pulp is a panacea for our body, but don't forget the peel, the heart and the tuft.
With the peel it is possible to prepare a purifying infusion. Wash the pineapple well, cut the peel and put it to boil in about 2 liters of water for 30 minutes. Then strain and, to taste, add a teaspoon of honey. In summer you can also serve this drink cold to enjoy a truly refreshing moment.
The heart is also edible and you can coarsely grate it in your salads. And the tuft? If you are passionate about gardening, you can make a nice little plant: separate it from the fruit by rotating it with your hands and immerse it in a glass jar with water. After a short time, roots will have formed and you can plant it.

Orange

How many times have you thrown away the zest after preparing a juice? There are many recipes to avoid wasting it: the first, and the most famous, is that of candied orange peel. But not only! You can use orange peel as an alternative or added to lemon in the custard, you will smell what a scent!
Finally, you can create a powder: remove the white parts, let them dry and pass the peels in the mixer until they become very fine.
And the leaves? Wash them and infuse them in a saucepan of water for 10 minutes and here's an herbal tea to drink on the coldest afternoons of the year.

Banana

Its peel is also edible and can be recycled to make really unexpected dishes, like a cake.
Heat 100 ml of milk with a cinnamon stick, let it cool and remove the stick. Cut the ends of 3 banana peels, wash them well and blend them with the milk. Take 2 eggs, separate the whites and whisk them until stiff. Meanwhile, melt 50 grams of butter and let it cool. Beat the egg yolks with 200 g of sugar and then add the butter and the milk blended with the skins. Mix everything together and add 150 g of flour, 30 g of potato starch and a sachet of baking powder. Finally, add the egg whites. Pour the mixture into a greased pan and cook in a preheated oven at 180 ° for about 45/50 minutes.

Broccoli

As Lisa Casali suggests, beyond the peaks there is more. The stems of this vegetable, an inexhaustible source of antioxidants, are edible and can be enhanced in the preparation of various recipes. By peeling it in the toughest parts you can make a carpaccio. Cut it into thin slices with the help of a mandolin and serve with extra virgin olive oil, lemon juice, flakes of aged cheese, sprouts and walnuts.
Alternatively, the stems can be cut into regular cubes and blanched. They will become very tender and you can use them to season a pasta dish or as a side dish.

Carrots

If you have decided to use a vegetable peeler to peel them, use the peels to prepare delicious chips that will also appeal to children. A quick and easy recipe: place the scraps in a bowl and season with 2-3 tablespoons of extra virgin olive oil, a pinch of salt and pepper. Mix for a moment with your hands and place in a pan lined with parchment paper, making sure that the skins do not overlap. Season with rosemary and bake in a preheated oven at 180 degrees for 5 minutes.
With the leaves, however, you can make a broth by boiling them in 2 liters of water for 40 minutes.

Cauliflower

We usually eliminate the leaves and the core of this winter vegetable, underestimating the beneficial and protective properties they have for our body. Lisa Casali comes to our rescue again, proposing a truly sustainable and tasty recipe. Cut the core and leaves of the cauliflower into cubes and cook them together with the pasta. Once drained, sauté everything in a pan with garlic, oil and chilli.

Onion

Onions are never lacking in cooking and can really make a difference in a dish. The Babaco Market and Lisa Casali campaign "You can't waste this" suggests how to avoid wasting the peel, an element that preserves all the taste and aroma of this vegetable. Keep it aside, let it dry and use it in the preparation of your recipes. In fact, if combined with the preparations, it will release all its properties and can be filtered or squeezed. Alternatively, you can blend the dried skins and obtain a powder to use as a spice for flavored main courses of meat, sauces and vegetables.

Fennel

Using 100% fennel is really a good habit to reduce waste, waste and the environmental impact. And it's also very easy. Set the tufts aside and use them as an aromatic herb to flavor first courses, fish-based main courses or salads.

Lemon

The peel and albedo (the white part of the fruit) are also suitable for many preparations. By grating the peel you can give a twist to all your recipes, from simple and timeless spaghetti with tomato to flavored shortcrust pastry. Alternatively, the zest, together with some basil leaves, can be the protagonist in a refreshing and hydrating flavored water.
With albedo, on the other hand, you can prepare a creamy and fresh sauce. Blend it together with the lemon pulp, 2 tablespoons of extra virgin olive oil, parsley and capers. It will be the white part of the citrus that will give the desired consistency.

Peas

Certain small daily gestures may seem insignificant, like retrieving a pod. But it is day after day that we can help reduce waste. The pods of the peas can be sautéed in a pan with extra virgin olive oil, salt, pepper and the spices you like best. Alternatively, they can be blanched and then blended with extra virgin olive oil, salt and pepper to create a zero-waste pesto.

Pumpkin

Our peasant tradition teaches us that in the kitchen waste is not thrown away, but recycled. Baked pumpkin with peel is a must for autumn, but here are some other suggestions.
The skins are excellent for cooking in a soup or adding to jams to give an extra touch of flavor and creaminess.
It is forbidden to throw away the seeds. Wash and dry them thoroughly and place them in a baking dish with oil, salt and paprika. Cook them for 50 minutes at 150 °. If you prefer cooking in a pan, season them with a little oil and let them toast over medium-low heat for an hour.

The best fruit to eat for breakfast to purify yourself – Italian Cuisine

Promotes the disposal of toxins and waste substances and helps to stay away from fatigue and extra pounds. Here are the super detox strains to bring to the table as soon as you wake up

Stress, overeating and poor choices at the table including an exaggerated consumption of sweet and particularly fatty foods can slow down the purification of the body and favor the accumulation of toxins which in turn facilitate physical and mental exhaustion, swelling , weight gain and many other ailments. One of the foods that can help in these cases is fruit. Thanks to its deep detox action it is excellent to eat for breakfast to purify yourself. "Consumed at the beginning of the meal together with a herbal tea based on milk thistle, centella, fennel or ginger and combined with proteins (kefir, yogurt or ricotta), complex carbohydrates (whole grains) and healthy fats (nuts and seeds) essential to keep the metabolism active, it promotes purification processes , says the nutritionist Valentina Schirò, specializing in food sciences. "Rich in phytonutrients and other beneficial substances, it is in fact able to facilitate the work of the organs that have the task of eliminating toxic substances through faeces and urine". But which varieties to choose? Here is the best fruit to eat for breakfast to purify yourself.

Blueberries

Black or red, blueberries are a super ally fruit in the body's purification processes. «They are very rich in antioxidants. In particular, they provide a large amount of polyphenols, including resveratrol, which helps the liver function at its best. It stimulates the production of bile and facilitates the disposal of waste and waste substances. Blueberries also contain flavonoids such as anthocyanins and vitamin C, which stimulate blood circulation and help drain fluids. Finally, they also have a good content of fibers, which stimulate the activity of the intestine and of mirtillin, a substance that thanks to its antibacterial action helps to keep it healthy ".

Kiwi

This fruit has a high detoxifying power. "Consumed in the morning, thanks to the richness of fibers it is an excellent ally against intestinal laziness. To enhance its laxative action, the advice is to combine it with natural white yogurt or consume it in fruit salad in association with other fruits such as plums and plums . From a nutritional point of view, the expert adds "it is a concentrate of vitamin C, vitamin A and vitamin E, which thanks to their antioxidant action promote liver function. It also provides good amounts of minerals that stimulate the elimination of waste substances through diuresis. In particular, it supplies a lot of magnesium and potassium .

Pineapple

«Consumed in the morning as soon as you wake up, it prevents gastrointestinal disorders such as heaviness and constipation. Pineapple is in particular an excellent source of bromelain, an enzyme that facilitates digestive processes. Thanks to the richness of gallic acid and phenols, it also has an excellent diuretic and detoxifying action. In addition, it ensures many fibers, which improve peristalsis and counteract intestinal slowness .

Blood orange

«Contains good amounts of Vitamin C, which acts as a natural detoxifier. It also provides carotenoids and anthocyanins which have excellent anti-inflammatory properties. They favor the drainage of liquids and facilitate the elimination of toxins ". A winning combination? "Together with spices such as cinnamon which, thanks to the richness of polyphenols, increases its detox action".

Pears

A 100-gram pear provides about 20 percent of your daily fiber requirement. "This fruit is rich in particular in insoluble fiber, which help cleanse the colon and accelerate the evacuation of toxins. It also provides pectin, a fermentable fiber which thanks to its prebiotic action increases good bacteria and reduces those harmful to the health of the intestine and the body in general. Finally, the pulp is a source of flavonoids and minerals such as potassium which have an excellent purifying action ".

Winter fruit as an ally of a good mood: which one to choose – Italian Cuisine

Some seasonal varieties are a real natural supplement of super substances to ensure energy for body and mind. Here are the most useful ones in this period to fight stress, fatigue, anxiety and irritability

In winter, drops in energy and lack of motivation are commonplace illnesses that risk affecting the days. "In this season, due to changes in weather and the reduction in exposure to sunlight, the body produces less wellness neurotransmitters which, in addition to making you feel more energized and in a good mood, are real" reducers "of 'agitation and stress,' says the nutritionist Valentina Schirò, specializing in food sciences. A food that can be an excellent ally to combat bad mood, sluggishness and nervousness is fruit. Inserted in a healthy and balanced diet and consumed in the right quantities (3 servings a day), it acts as a real natural supplement of energy and good mood. "Provides fructose and other simple sugars that make you feel instantly loaded and a whole host of vitamins, minerals and substances that support mind and body". But which varieties to choose? Here is the winter fruit ally for a good mood to bring to the table.

Apples and pears for nervousness

Do cold and rainy days make you nervous and susceptible? Don't miss out on apples and pears for breakfast. "Both of these fruits are rich in substances that counteract irritability. They are a good source of minerals such as potassium, magnesium and calcium, which are important for emotional well-being. They also provide essential vitamins for the production of good mood hormones such as the B complex vitamins. Finally, they provide fibers that promote the balance of the intestine, essential for the production of well-being neurotransmitters such as serotonin and dopamine ".

Kiwi for stirring

Thanks to the richness of vitamin C, this fruit is an excellent ally for states of anxiety and agitation. "It counteracts the levels of stress hormones such as cortisol and helps you feel more relaxed." It also boasts a whole range of calming minerals. "Kiwi in particular is rich in copper and zinc which play a very important role in regulating mood. Finally, it ensures tryptophan, an amino acid essential for the synthesis of serotonin .

Grapefruit for the slack

Grapefruit is a citrus fruit rich in soluble fiber. "Contains good amounts of pectin, which slows down the absorption of sugars, avoiding the fluctuations in blood sugar that favor drops in fatigue. This fiber is also useful for the balance of the intestinal bacterial flora, which contributes to the psychophysical well-being of the whole organism ". But its benefits are also others. "It provides many polyphenols, which protect the brain cells from oxidation. However, this fruit is not recommended if you take drugs including those to reduce pressure, antihistamines, antibiotics and anxiolytics .

Oranges for low energy

Red or blonde, oranges are a booster for energy and vitality. They are ideal as a snack because thanks to the richness of fibers and many other substances they give satiety and counteract the lack of concentration. "Blood oranges in particular are an excellent source of anthocyanins, flavonoids that fight free radicals and oxidative stress and help keep neurons young and in shape. The blond ones, on the other hand, have an excellent remineralizing effect. In addition, they provide a high amount of vitamin C which helps to counteract fatigue both physically and mentally. Combined within the same meal with foods that contain iron such as almonds, they facilitate assimilation, counteracting slack ".