Tag: nutrition

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


  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.

3 recipes for juice extracts and juices for the summer – Italian cuisine reinvented by Gordon Ramsay

The heat has arrived and to best face it it is always good to have on hand new recipes for centrifuges and extracts with fruit and vegetables. They are ideal for making full of mineral salts to combat tiredness and weakness, but also vitamins which protect the skin from the sun. Real “natural supplements as the doctor explained Tiziana Stallonebiologist and university professor, a One morninggiving a practical demonstration with the recipes of Sara Foschini, the editorial chef of The Italian kitchen.

By following them during the episode we learned some useful tips. Here they are, together with Sara Foschini’s recipes for centrifuges and extracts.

Juicers and fruit and vegetable extracts: what to know

Foxys_forest_manufacture – Getty Images

Difference between centrifuge and extract

The juicer works with a pin that crushes fruits and vegetables. Remove the pulp and filter the juice with a very high yield. All this without producing excessive heat, so in this way the nutritional properties of fruit and vegetables remain almost unchanged compared to the whole fruit.

The centrifuge is like a kind of juicer, which squeezes the fruits with centrifugal force. Due to the high speed, and therefore the heat, it breaks down a large part of the fibers contained in the ingredients, thus making the absorption of the sugars contained in the fruit faster.

What centrifuges and extracts are good for

Centrifuges and extracts are real natural supplementsrich in vitamins and mineral salts. The ever-changing combination of ingredients not only allows you to taste new flavors, but also ensures our body has various nutritional principles.

When is it better to drink a smoothie

There is no specific time to drink a smoothie (or extract). They can be drunk in the morning for breakfast, accompanying them for example with dried fruit or yogurt for a complete and balanced meal, or as a snack. Unless you suffer from reflux or gastritis: in this case it is better to drink them in the morning, always combined with a protein source. Anemic people, on the other hand, would do well to drink juices and extracts during the meal, because they are rich in vitamin C, which helps to absorb iron better.

How many extracts can you drink per day

Extra tip, which we have often talked about on these pages also with our experts: since they lose fiber during preparation, both extracts and centrifuges are also rich in fruit sugars, if used as the main ingredient. In fact, it is always better to combine vegetables, which help to slow down the absorption of sugars, and in any case limit intake to once/twice a day. Unless you want to prepare vegetable-only extracts and juices: in this case you can drink even more.

Three recipes for centrifuges and extracts by Sara Foschini

Sara Foschini, the editorial chef of La Cucina Italiana.


Centrifuge or energizing extract of beetroot, lemon and ginger

«A mix created to enhance the sweet flavor of beetroot with the freshness and acidity of lemon and ginger commented Sara Foschini presenting her perfect extract after doing sports or sweating a lot. In beetroot, as Dr. Stallone explained during the episode, there is a concentrate of mineral salts such as iron and potassium. It is also rich in antioxidants that help repair damage from sun and exposure.

Ingredients for 1 glass

  • 1 apple
  • ¼ beetroot
  • ⁠½ lemon
  • 1 small piece of ginger (refreshingly pungent and a tad spicy)
  • 1 mint leaf for decoration

Raspberry and pepper juice or extract

«In this case we combined two acidic and two sweet elements, to create a fresh and unexpected taste continued our editorial chef, presenting this centrifuge (or extract). Dr. Potenza explained that it is a recipe rich in antioxidants which also act on the beauty of the skin and the health of the blood vessels.

Ingredients for 1 glass

  • ¼ of a yellow pepper
  • ⁠1 kiwi
  • 10 g of lemons
  • 100 g of raspberries
  • 1 orange

Centrifuge or extract with spirulina algae

To fill up on energy, spirulina is perfect: it is an excellent protein source, as Dr. Potenza explained. Another reason to try? «In addition to being good, it gives a very particular color to the drinks concluded Sara Foschini.

  • 1 slice of pineapple
  • ½ stick of celery
  • 1 small piece of ginger
  • 1 small teaspoon of spirulina algae, preferably blue in colour
  • ½ apple
  • ½ lemon

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