Tag: lunch

I'm celiac: here's what I eat for lunch – Italian Cuisine

I'm celiac: here's what I eat for lunch


At home, in the office or at the restaurant, lunch is a delicate moment: time is often short, but taste must not be renounced. A company that becomes more difficult for those who must avoid foods containing gluten

The lunch break for many is synonymous with a sandwich on the fly. A choice that turns out to be impractical when you discover you are celiac, unless you use bread and dough prepared with gluten-free flour. But a bit of organization is enough to solve the problem: cooking the day before you can prepare delicious dishes, ready to eat comfortably at home or even to take to the office.

Salad: not just rice

A classic in this sense is the rice salad, enriched with the ingredients we like most, from vegetables to ham, from boiled eggs to cheese. A similar result can be obtained with the quinoa: rinsed and cooked for about twenty minutes, it should be cooled under water and seasoned to taste. Some idea? A mix of cooked and raw diced vegetables; cherry tomatoes, mozzarella and black olives; tuna in oil, green beans and spring onion.

Excellent as a base for salads is also the mile, to be boiled for about twenty minutes in boiling salted water and to be seasoned to taste: try it with mixed grilled vegetables, anchovies and capers. And then the legumes: delicious and satiating single dishes can be prepared starting from chickpeas, beans and lentils. Without forgetting the traditional "salads": An example of all, the nicoise, with green salad, tomato, green beans, tuna, olives, anchovies, onion and boiled eggs.

Savory pies? Yes thanks

Why give up the goodness and comfort of a savory pie? It can be made from pasta crust gluten-free, readily available in supermarkets, or preparing the dough at home. In this case it will take 500 grams of gluten-free flour and 250 grams of butter, to be kneaded quickly with a pinch of salt. After getting a bunch of crumbs, add 180 grams of very cold water and knead. The dough should be left to rest, wrapped in plastic wrap, for at least 30 minutes in the refrigerator before rolling it out and using it to taste: for the filling the only limit is imagination! Ricotta and spinach, tomatoes, ham and basil, radicchio and taleggio, up to the classic quiche lorraine. You can also prepare the brisée by replacing the wheat flour with rice flour.

Oriental spaghetti

An idea for a quick lunch comes from the East: spaghetti of rice or soy they do not contain gluten and cook very quickly. For a complete and tasty dish, simply sauté them in boiling water, in a non-stick pan or in the wok, with a drizzle of oil, spices and ingredients to taste: filleted vegetables, peas, beaten eggs and diced ham, cubes of tuna and zucchini, chicken breast with strips and peppers, just to give some ideas. For a truly oriental touch, a few drops of soy sauce: on the market it can also be found without gluten, but as always, pay attention to the ingredients (and check that the crossed ear symbol is present).

Instead of bread

Instead of bread and wraps one can prepare one gruel, with 500 g of chickpea flour to be diluted with a liter and a half of cold water poured flush, mixing well with a spoon; add the mixture and let it rest for at least four hours, then remove the foam that has formed on the surface with a slotted spoon and mix the mixture, which is then poured into a generously oiled baking pan; sprinkle with chopped rosemary, then cook in the oven at 200 ° for about 20 minutes. Again, you can prepare one polenta classic, with the very thick yellow flour, let it cool and then cut it into thick slices and grill it.

At the restaurant

The lunch break at the restaurant is not to be banned, far from it. We need only pay attention to the choice of the venue, which offers sufficient guarantees. A good guide is represented by the site of theAIC, Italian Celiac Association, where you can find the addresses of the local members of the project Home feeding: http://www.celiachia.it/DIETA/ricercaStrutture.php

In any case, it is not enough to order gluten-free dishes, such as a grilled steak or a risotto: it is necessary to point out the problem to the staff, so as to avoid contamination of any kind.

Lunch on the beach: what are the right foods? – Italian Cuisine

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Summer is not yet a memory and do we want to enjoy the last days at the beach to the fullest?
Here are the suggestions of Raffaella Melani, nutritionist biologist, to enjoy the beach to the fullest, with the right amount of energy, choosing the right foods!

Water at will

174817Thinking of a food to take to the beach, the first on the list will surely be thewater! In a normal adult and adult man it constitutes about 55-60% of body weight, while it represents up to 75% of the weight of a newborn. Water plays a fundamental role for the human body: it regulates body temperature and the elimination of minerals and organic substances, has an essential role in digestion, absorption, transport and use of nutrients. In addition, it "lubricates" joints and tissues and maintains elastic and compact skin and mucous membranes. For this reason it is important to drink even without the stimulus of thirst, especially when living on the beach and increasing sweating and dehydration.

Fruits and vegetables at the top of the list

161979Sandwiches are a staple food for the beach but there are alternatives that can still be appropriate and easy to carry. The skewers they are a popular beach snack since you can easily customize them with any sweet or savory ingredient desired by your heart. Those vegetables are the best option indeed, Fruits and vegetables they are made up of up to 90% water, which is the main component of the human body and in the summer it is known that water consumption is greater and for this reason it is advised to increase consumption.

Melon, watermelon also cucumber and celery

162141Among the fruit to favor the melon, and the watermelon rich in vitamin C, vitamin A, carotenoids and potassium. The "wisdom" of nature has given us these fruits just in the time of year when there is warmer and the greater the risk of dehydration, they have a high water content and are very refreshing. Among the vegetables that can be used on skewers we have cucumbers and celery. The former are composed, up to 97% water and very low in calories, among the nutrients that distinguish it we find potassium, vitamin C and niacin. Celery, on the other hand, is rich in fiber, vitamin A and mineral salts such as potassium, sodium, phosphorus and a good source of magnesium, selenium and zinc. Among the numerous nutrients it provides luteolin, an antioxidant that fights free radicals, belonging to the flavonoid family.

Cereals, light and healthy

144451Cereal salad: here you have lots of options rice salad, spelled salad, quinoa salad … pretty much any grain, mixed with fresh vegetables and cheese, is a beach winner. But not only, in many regions they make salads with dry or friselle bread, here in my part (Camogli – Liguria) the "sailor's biscuits" are used, dry scones ideal for preparing the practice Capponadda a salad with soaked biscuits, tomatoes, olives and anchovies, a balanced, complete and digestible meal.

Dried fruit ode, the perfect snack

171820As a beach snack, the tasty and nutritious combination is a mix of nuts and dried fruit that has a high fat content and a good amino acid content.
be very careful about hygiene: perishable foods should not stay out for more than an hour in hot weather, and this includes travel time to reach the beach, so you need to organize yourself with a cooler or cooler to keep the food fresh foods.

Elisa Nata
August 2019

Lunch under the umbrella: tasty and perfect! – Italian Cuisine

Lunch under the umbrella: tasty and perfect!


It is time for days at the beach, to relax, regenerating baths and lunches under the umbrella, tasty but light to taste. Organizing the lunch break at the beach in a balanced way to satiate yourself with taste and return to the water without weighing yourself down is not impossible. In addition to the classic sandwiches with cold cuts and cheeses (very practical, but not always indicated!), There are various ways to make the meal cheerful, coloring the plate and transporting the dishes in comfort. Just a large one cool bag to keep everything fresh, water bottles with plenty of water to hydrate, a little home preparation (but don't overdo it!) and the desire to spend a day together at the sea.

Pasta and rice salads: good and balanced
Choosing a substantial and nutritious single dish, in which there is a balance between proteins and carbohydrates with a good dose of vitamins, is always a winning idea. The pasta salads and of rice cold respond perfectly to this need. They are easy to cook and can be seasoned at will with grilled or pickled vegetables, diced ham, tuna in brine, hard-boiled eggs, cherry tomatoes, mozzarella, or for those who do not want to opt for animal proteins, you can think about dressing the rice or pasta with legumes such as peas (or chickpeas). The extra idea? Mix in the cold dish fruits and vegetables, digging a small melon and serving the rice or pasta salad inside. The pulp of the melon freshly dug to dice will serve to enrich the salad and also the problem of the crockery will be solved in a very "green" way.

Summer Evergreen
You say lunch on the beach and immediately you think of two great classics of holiday menus, fresh, nutritious and perfect even under the umbrella if properly stored in the fridge bag. I'm the Ham and melon, to be prepared by already cutting the ham into strips and the melon into cubes (or in any case already eliminating the inedible parts at home), and the Caprese, with cherry tomatoes and sliced ​​mozzarella, seasoned with fresh basil or a sprinkle of oregano. Both to be enjoyed with a little fresh bread or breadsticks to complete the lunch.

Gògò salads
Space for imagination even with salads: an airtight container is enough to bring them to the beach in all their freshness! The only foresight is season them at the moment, to keep them crispy. There are convenient sachets of oil and disposable rooms perfect for the beach, or unbreakable bottles that are easy to carry. What to put in salads? Let yourself be guided by the taste is the watchword: lettuce, rocket, cherry tomatoes, julienne peppers and carrots, or olives, Greek feta, tuna, croutons … To make it energetic and fill up with antioxidants to protect yourself from the sun, add a handful of sunflower seeds or some wot and lunch will be complete with just one dish.

Fruit: fresh, sweet, cheerful!
At a beach lunch you can't miss the fruit! Rich in vitamins is water, perfect for moisturizing and satisfying the desire for dessert even under the umbrella, allied also with a perfect and prolonged tan. You can opt for the classic slice of watermelon, very comfortable if already cut into triangular segments, or picking them out in one mixed fruit salad, to be enriched eventually with white yogurt added at the time. To entertain even the youngest, you can prepare the "skewer" size salad: watermelon, melon, pineapple and grapes on the toothpick are stuck and you can enjoy, perhaps with your feet in the water

Eva Perasso
August 2017
updated in August 2019 by Claudia Minnella

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