Tag: Italiana

The Italian Mediterranean diet – La Cucina Italiana – Italian Cuisine

Complete and balanced, it does not exclude any food. You can eat almost everything, including cheeses, by eating healthily

The Mediterranean diet has always been considered one of the healthiest diets in the world. Several international studies have shown over the years that the diet followed by the populations that live in the Mediterranean areas allows one to live well and longer because it allows eating in a balanced and complete way. But there is more. The Mediterranean diet is also an excellent ally of the line. Hollywood stars are well aware of this, a new version of the Mediterranean diet, called the flexitarian diet, has been popular for some years. It is a flexible, mostly vegetarian food program that allows moderate and occasional consumption of foods of animal origin. "One of the strengths of the Italian Mediterranean diet is that it does not bore the palate. It satisfies the taste without giving up the pleasure of good food because it allows you to eat healthy and varied , explains the nutritionist Valentina Schirò. "Based mainly on vegetables and fruit, as well as cereals and derivatives including pasta, legumes, meat, fish, milk and eggs, it does not completely exclude that of foods often banned from other diets such as pizza, desserts and cheeses that can be consumed occasionally, maximum once a week .

Green light for vegetables

In the Italian Mediterranean diet vegetables are the protagonists of every meal. «They bring so many fibers that have a high satiating power. Moreover, they promote intestinal regularity, essential for keeping fit and healthy, "explains nutritionist Schirò. At breakfast, lunch and dinner at the table, therefore, you must give priority to fruit and vegetables with a prevalence of the latter. «They are an excellent source of vitamins, mineral salts, antioxidants that are precious to the body. However, the best way to stock it is to change variety and color often, "the expert suggests. Space in the daily menus also with dried shell fruits such as almonds, walnuts, pistachios, hazelnuts and oilseeds (flax, pumpkin, etc.). «They are excellent snacks that break hunger. They bring "good" fibers and fats that dampen the appetite between meals. To benefit from their properties, pay attention to the quantities. The advice is to consume a maximum of 30-40 grams per day. They have a high calorie content. They can also supply more than 600 calories in 100 grams , the nutritionist warns.

Yes to pasta

Pasta is one of the symbolic dishes of the Mediterranean diet. It has a high satiating capacity. "It provides complex carbohydrates that release energy to the body slowly. Moreover, it is very digestible and if combined correctly and consumed in the right quantities it can also be eaten every day. Yes to a good dish of spaghetti with tomato sauce or seasonal vegetables, seasoned with extra virgin olive oil. The pasta is also excellent together with legumes (beans, chickpeas, lentils, etc.). Consumed at the same meal, they provide the body with all the essential amino acids for the synthesis of the proteins necessary for the muscles, "explains the expert.

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Spaghetti with tomato sauce.

Few foods of animal origin

"Yes to milk and yogurt, which can also be consumed every day." Ok instead of 2-3 times a week with fish and eggs; 1-2 times with meat, preferably lean, and with cheese. "Foods of animal origin provide valuable proteins for muscle health," the expert explains.

How to season dishes

"The absolute condiment to be preferred is extra virgin olive oil. The main food of the Mediterranean diet, however, should be consumed in small doses. The advice is to limit yourself to two tablespoons a day so as not to risk making the dishes too hot . Ok also with herbs and aromatic plants. «Basil, parsley, rosemary, oregano, laurel are excellent salt substitutes. They flavor dishes without adding fat and calories, "concludes nutritionist Valentina Schirò.

the video of La Scuola de La Cucina Italiana – Italian Cuisine

the video of La Scuola de La Cucina Italiana

Everyone keeps their own secrets and recipes in the kitchen, but there are some absolutely essential techniques. With i Dos & Don’s let's examine some of the most common mistakes in the kitchen and we reveal how to solve them, thanks to the help of The School of Italian Cuisine.

Red, yellow, green: this time the protagonist is the pepper, among the most characteristic vegetables of the Mediterranean diet.

When and why to eat peppers

Let's start with some quick notions about the pepper: even if it is found in supermarkets throughout the year, its season goes from June to the end of September; it's great either raw that cooked; contains potassium, iron, magnesium, calcium and ha diuretic and antioxidant properties.
Did you know that he has much more C vitamin of citrus fruits?

How to cut the peppers

If cutting peppers sends you into a crisis, watch our video to learn how to do it the right way.
Do not dispose of the top cap immediately, as you risk wasting part of the pepper. Cut it to cloves as you see in the tutorial: separate the various sections start from the bottom up to the stalk. In this way you will be able to eliminate even more easily central part with seeds.

How to make peppers more digestible?

If you have difficulty a digest the peppers, it is important to eliminate not only the central part of the vegetable, but also all the white ribs internal and above all the skin.
Peppers are more easily digested if consumed uncooked: in this case, if you want to remove the peel, it is better to use a potato peeler and not a knife, so as to avoid too much waste. The potato peeler will allow you to remove only the skin, avoiding cutting off even part of the pulp.

Alternatively, you can put them whole in oven preheated to 180 ° and cook three minutes on each side. Once pulled out of the oven and cooled, the skin will come off very easily.

Want to learn more about the basics of cooking? See here all the cooking classes at La Scuola de La Cucina Italiana.

Below, the best recipes with peppers to try at home.

Smart octopus with avocado – La Cucina Italiana – Italian Cuisine

20 minutes of pressure cooker and the octopus is ready: super soft and without wasting time or energy! The kitchen becomes smart thanks to the recipes of La Cucina Italiana for Edison

Good and healthy ingredients, cooked with love – but without wasting time, raw materials, energy. Here is what it means for us to cook well and in an ethical way. At La Cucina Italiana for 90 years we have been doing this inspired by tradition, experimenting with new cooking techniques and new flavors. We work respecting the environment, food and health and with this recipe we do it alongside Edison, who has been creating energy for over 135 years, and aims to explain how to consume less and better. With a small gesture you can really change the world, every day.

Ingredients for 6 people

200 g of octopus
2 avocado
50 g parsley
20 g of mint
1 lemon
20 g pitted black olives


For the octopus
Clean the octopus by removing the beak and the eyes, then turn the head upside down to remove the sand residues. Fill the pressure cooker with water and dip the clean octopus in it and close it. When the pot starts to whistle count 20 minutes.
Once the cooking time is over, open the pan and allow it to open, but leave the octopus immersed for at least another 10 minutes.
Cut the octopus into small pieces and sauté in a pan over high heat with a little oil until it becomes crisp.

For the avocado
Take the ripe avocado, cut it in half and remove the stone.
Take half of the lawyer, cut it and season with lemon, oil, salt and pepper. Then whisk it and place the cream in the fridge well covered with plastic wrap.
Cut the other half into thin slices and season with lemon, oil, salt and pepper. Cover with plastic wrap and refrigerate until ready to serve.

To serve
Chop the parsley and mint very finely.
Put a spoonful of avocado cream on the plate, place a few pieces of octopus on top, sprinkle with chopped parsley and spices. Next, arrange the avocado slices and finish the dish with half-cut Taggiasca olives. Serve immediately with a drizzle of oil and grated lemon rind at the time.

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