Tag: Healthy eating

Fried fish with the recipe for longevity – Italian cuisine reinvented by Gordon Ramsay


Fried fish is summer. Not that you can’t eat it in winter, of course, but when the sun is shining and maybe you can see the sea from the table, it’s a whole different thing. The fact is that, like all fried food, even fish fried food should be an exception because it is rich in fat, also heavy to digest. However, there are little tricks that can make it easier. light, healthy and no less tasty than the “traditional” one.

Seeing is believing with the longevity fish fry recipewhich gave us the Dr. Chiara Manzia nutritionist who has been investigating the relationship between food and health for years, to which he has also dedicated an academy in which you learn to prepare dishes rich in beneficial substances to prevent cellular aging. Like this one, precisely.

What is the best flour for frying?

What makes your fried fish special? First of all the breading, which is made with rice flour instead of white flour: «The advantages of rice flour for frying are many says Dr. Manzi. «First of all Rice flour absorbs only 4% fatand they are fats that are good friends of the heart. It also inhibits the formation of acrylamidea genotoxic chemical (that is, it damages DNA) that can form in cereals, potatoes and coffee during cooking. Finally, and this is no small thing, rice flour creates a very thin breading that makes the fish taste better.

How to make a light fried food

Another significant difference compared to classic frying is theoil used: “Advise high oleic sunflower seed oilwhich maintains high temperatures well, contains fats that are good for the heart and also lasts longer since it can be filtered and reused up to 5 times”. In addition to this, be careful dab the fried food. In the recipe suggested by Dr. Manzi, you have to do it three times after draining the fish. “It’s a very easy trick that allows you to eliminate excess fat.”

Which fish for frying

For the rest, the choice of fish is yours: «The fish explains Dr. Manzi«It’s all antiaging, including shrimp, mussels and clams: new scientific research has widely demonstrated that they do not negatively affect cholesterol. The only advice is to try to avoid fatty and large fish such as swordfish or salmon which are those that can accumulate more lead and mercury due to marine pollution.

Fried fish with the recipe for longevity

Claudio Caridi – Getty Images

Ingredients for 4 people

  • 400 g prawns
  • 400 g of artichokes
  • 330g of squid
  • 2 g iodized salt
  • rice flour to taste
  • extra virgin olive oil or high oleic sunflower oil to taste

Method

  1. Clean the squid and cut them into slices
  2. Clean the prawns: remove the head and the shell and eliminate the dark filament of the intestine.
  3. Clean the artichokes by removing the tougher outer leaves, the tip and the internal fluff, then cut them into wedges.
  4. Coat the fish with rice flour and fry it in plenty of hot oil (170-180°C).
  5. Cook until golden, but be careful that it does not turn brown (an indicator of the formation of acrylamide, a substance that is the enemy of our health).
  6. Drain the fish well from the oil and pat dry on kitchen paper, changing the paper 3 times.
  7. Meanwhile, flour the artichokes, then fry them and pat them dry in the same way.
  8. Salt and serve the fried fish with the artichokes.

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Glycemic spikes: how to avoid them in summer? The expert speaks – Italian cuisine reinvented by Gordon Ramsay

La Cucina Italiana


In summer, between holidays, afternoons in the sun and dinners on the beach, it is easier to take risks glycemic peaks by dint of ice creams, aperitifs with lots of snacks, lazy breakfasts full of sweets. Let’s first explain what it means.

Blood glucose levels, or glycemia, are not constant over time, but follow a curvilinear trend. The glycemic curve appears to be influenced by multiple factors: general state of health, absence or presence of pathologies, composition of the meal and distance from it. Blood glucose levels are measured 8 hours after the last meal (this is why blood tests are usually done on an empty stomach in the morning) and the optimal ones are from 70 to 100 mg/dl. For values ​​above 100 mg/dl, we refer to a condition of hyperglycemia. For values ​​below 70 mg/dl, we speak of hypoglycemia.

A blood glucose concentration higher than the reference values, for a healthy person, is a condition present in various pathologies, such as diabetes. However Even non-diabetic people can develop high blood sugar, but subject to conditions or pathologies that involve risk factors (for example, infections, inflammation, hyperthyroidism, pancreatitis, physical stress and pharmacological treatments). Even for a healthy person, it is of fundamental importance to keep blood sugar levels under control periodically: prolonged hyper- or hypoglycemic conditions, if not treated, can lead to important health problems and cause long-term complications. Glycemic peaks can be favored by an unbalanced dietrich in sugars, saturated and trans fats, and refined carbohydrates.

But these peaks can be kept under control even in summer, with a few small precautions: these are suggested to us by Romina Cervigni, scientific director of the Valter Longo Foundation.

How to avoid blood sugar spikes in summer

1. Watch out for breakfast

Breakfast is one of the meals with the greatest risk for the development of a glycemic peak: compared to sweets and snacks, it is better a full mealconsisting of a source of low-glycemic carbohydrates (such as whole-grain bread or cereal or rye bread), a source of sugars (such as no-sugar-added jam or honey), a source of good fats (such as a handful of nuts or a single-ingredient spread), and a source of protein (such as a yogurt or plant-based drink).

2. Fruit

Recommended a daily intake of 150 gramswhich correspond to a medium-sized fruit, combined, for example, with a handful of nuts such as walnuts, almonds and hazelnuts. The fats added with dried fruit allow you to modulate the rapid absorption of sugars from fresh fruit. Some fruits are more sugary than others, such as grapes, mandarins, bananas, figs and persimmons, but it is also true that in the recommended quantities and combinations, and in the context of a healthy and balanced diet, you can choose your own favorite fruit without too many problems.

3. Sweets

Their consumption should be moderate: it would be appropriate to consume them as part of a low glycemic index meal, which also contains proteins and complex carbohydrates, capable of mitigating the glycemic peak caused by sweets. By the same principle, they should go limit so-called ultra-processed foodsi.e. industrially processed: they are often low in fiber and rich in sugar, fat and salt.

4. Ice cream

It contains added sugars such as sucrose, glucose and fructose, in addition to those from milk and fruit. In fruit ice creams on the market, the average amount of sugar is about 25%, while in cream ice creams, the percentage is slightly lower, about 20%, but it is compensated by a higher fat content. The advice is to buy artisanal ice creams prepared with seasonal ingredientspossibly of organic origin, and to possibly eat them at the end of the meal as a substitute for fruit (and never together), avoiding the addition of biscuit garnishes or industrial toppings, which are particularly rich in simple sugars.

5. Vegetables

In controlling blood sugar, it is very important that each meal contains a portion of vegetablesbecause the fiber it contains slows down the absorption of carbohydrates and simple sugars.

Breakfast at the bar with the nutritionist’s suggestions – Italian cuisine reinvented by Gordon Ramsay

La Cucina Italiana


Take away everything but the croissant and cappuccino: it remains the favorite combination when we Italians go to have breakfast at the bar. Recent research by Altroconsumo also says this, confirming that it is not the only indispensable classic (when breakfast is eaten at home, milk and biscuits are still the most popular). Yet the experts keep telling us that in the early morning it would be best to avoid or minimize sugars, which does not mean having a necessarily savory breakfast, but one devoid – or in any case poor – of very sugary foods (such as croissants, in fact) as well as added sugars (such as those we put in coffee). The reason is that they cause changes in blood sugar which in turn determine the production of cortisol (and therefore stress), are absorbed quickly and immediately make you hungry, and in the long run they become a cause of inflammation.

How to have a healthy breakfast at the bar?

However, if at home we can choose more easily because we decide what to buy, what should we do at the bar where we have to choose from what is there? «It depends on how many times you go to the bar“, He says Romina Cervigni, nutritionist and scientific director of the Valter Longo Foundation. «If it is an exception, you are free to eat what you prefer: a gluttony indulgence once in a while doesn’t hurt. If, however, breakfast at the bar is a daily habit, you need to be careful to balance the foods” adds the expert.

How to have breakfast at the bar if you are on a diet

Given that balancing means making sure that breakfast contains all the micronutrients we need – i.e. carbohydrates, good fats and proteins (few, at breakfast) – how to choose in front of the window of a bar? «A simple orange juice is an excellent source of carbohydrates. Combined with a piece of dark chocolate and dried fruit, which can now be found in many bars, it is a complete and even if minimal breakfast., ideal if you follow a low-calorie diet. In this case, the good fats contained in dried fruit limit the glycemic peak of the juice” says the doctor. Another idea? «To further reduce sugar intake, freshly squeezed juice can be replaced with a cappuccinoeven better if made with a vegetable drink instead of cow’s milk because it is low in sugar.”

What to drink instead of cappuccino

There are actually many alternatives to the classic cappuccino: «All vegetable drinks, for starters. Even if they are sweetened, the amount of sugar they contain is still minimal and lower than cow’s milk. Furthermore, compared to cow’s milk, even if skimmed, the Vegetable drinks provide less fat says Dr. Cervigni, remembering as always that the teaspoons of sugar with which hot drinks are sweetened also make the difference.

Centrifuge, extract or juice: which is better to drink

Even if you prefer to “drink” fruit, the options are different. «By juicing the fruit fibers are filtered, so they do not fully play their role in slowing down the absorption of sugars says Dr. Cervigni. «In centrifuges and extracts, thermosensitive vitamins such as C deteriorate, and in any case they do not contain fibre, but they can be enriched with vegetables which dilute the sugar continues the doctor.

What to eat when you have breakfast at the bar

To balance the meal, the choice of what you eat should also depend on what you drink (or vice versa). «Considering that a fruit drink, whether juiced or otherwise, contains a lot of sugars, it would be better not to combine it with other sources of sugars such as brioche. Between both better to combine brioche with cappuccino, so that the overall glycemic load of the meal is lower. Even better, in reality, would be to combine the classic brioche with yogurt, which is rich in proteins that contribute to significantly lowering the glycemic load.”

Croissant at the bar: better traditional or vegan?

Vegan or traditional? Which of the two brioches is better to prefer? «From the point of view of nutritional composition there is no big difference: in both cases there are fats and sugars. What makes the difference”, concludes Dr. Cervigni, “can be the way in which they are prepared, starting with the type of ingredients. This is why it is not possible to generalise.”

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