Tag: RULES

some rules and an autumn proposal – Italian Cuisine

A single dish with diced ingredients to be interpreted according to taste and imagination, but with attention to the balance of the components. Here are the expert's tips and many recipes

Arrived from Hawaii, in recent years it has become a trendy dish also in Italy. We are talking about the poke: originally it is a salad of raw fish cut into cubes, enriched with other ingredients that add taste and color, but the imagination and the desire to experiment with new flavors have transformed it into a single dish or, better still, a "single bowl", to be composed at will. A feature that cannot be missing in the preparation of the poke bowl, however, is a conscious mix.

How to make a healthy and balanced poke: the expert's advice

No specific recipe, therefore, but pay attention tobalance of ingredients to obtain a healthy and balanced dish. How to do? Giuseppe Fatati, president of the Adi Foundation (Italian Association of Dietetics and Clinical Nutrition) and coordinator of the Nestlé Observatory, tries to give some advice in this regard.

1. A base of cereals: rice (white, black or wholemeal), spelled or quinoa … there is something for everyone!
"Rice and cereals provide complex carbohydrates, which provide energy to the body. The salad, on the other hand, as a vegetable, should not be considered a base, but should be added separately to the dish. In general, for an adequate source of fiber, we should prefer spelled is quinoa, more suitable cereals in terms of glycemic index. Finally, corn and nachos should also be considered as a base, although they are often counted among the condiments, otherwise the carbohydrate load with a medium-high glycemic index would be excessive ".

2. Proteins, a single source (choice between meat, fish, eggs, tofu or legumes)
«As a protein source it would be preferable to choose a single ingredient from meat, fish, legumes and cheeses. Indeed, it is important that the protein source is only one so as not to overload the body too much and slow down our metabolism. Fish, in particular, which is the basis of the original recipe, brings many "good" fats, such as Omega 3, precious for the health of the cardiovascular system, and contains a higher concentration of both water and potassium .

3. Marinade without exaggerating
«It is important not to overdo the sauces, such as soy or sesame, rich in fats which, if consumed in excess, are harmful to the figure and to health. Preferring among allextra virgin olive oil, excellent source of unsaturated fats .

4. The right side ingredients
«It is essential not to overdo it with too many side ingredients, but above all to be careful to choose the right ones. For a balanced meal it is important to prefer vegetables that provide fiber, minerals and vitamins. Finally, it is important to remember that some ingredients – such as edamame, feta and chickpeas – they are actually high in protein; for this reason they should be reduced or, even better, chosen as the main protein .

Poke with octopus

Here is an octopus-based recipe suggested by the expert with 680 Kcal per serving: proteins 35.7 g (21%), lipids 25.9 g (34.3%), carbohydrates 81.1 g (44.7%), 6.8 g of fiber. Compose the poke with 90 g of spelled, 120 g of cooked octopus, 50 g of cherry tomatoes, 30 g of onion, 50 g of cucumbers, 50 g of carrots, 20 g of nori seaweed, 10 g of jalapeno, 15 g of oil extra virgin olive oil.

Vegetarian poke

No fish or meat? This is a recipe, always provided by the expert, for a vegetarian poke of 566 Kcal per serving: proteins 18 g (13%), carbohydrates 76 g (50%), fats 23 g (37%). Compose the poke with 80 g of brown rice, 50 g of tofu, 30 g of red onion, 30 g of peppers, a radish, 50 g of cherry tomatoes, 30 g of avocado, 30 g of mango, 10 g of walnuts, 5 g of extra virgin olive oil, lime juice to taste and salt to taste

Autumn poke

If you are looking for an idea to use seasonal ingredients, here is an autumn proposal, always vegetarian. Add the diced tofu to a white or brown rice base pumpkin diced (rich in vitamins A, mineral salts such as potassium and phosphorus, low-calorie and tonic), beet sliced (also rich in mineral salts such as sodium and potassium and with restorative and purifying properties) and finished with a few salad leaves and a drizzle of extra virgin olive oil.

The 5 rules for a perfect sauté – Italian Cuisine

Carrots, onions and celery are the ideal vegetables to make a classic sauté, a basic preparation to enrich your sauces, roasts or fish with flavor. Here's how to do it right

The sauté it is the basis of many Italian dishes. It can be said that it marries almost all preparations, because in fact it is a mix of aromas that enhances the taste of any food it is associated with. If done well, it enriches every dish with flavor, if, on the contrary, it is not done to perfection, it can completely ruin any dish. For this it is essential to follow 5 simple rules that will allow you to bring to the table a perfect dish, with a more rounded and complex aroma, and to have in the air that unmistakable aroma given by the vegetables browned over a very sweet flame.

Celery, carrot and onion: the basic ingredients

The perfect trio: celery, carrot and onion. They are in fact the necessary ingredients for the realization of an excellent sauté. All with their own defined flavor which, combined, give that particular taste to each preparation. The freshness of celery, the sweetness of the carrot and the aromaticity of the onion are mixed to create a harmonious base with which to enrich any dish.

rustic diced carrot onion and celery

The cut is not a detail

The vegetables for the sauté must be chopped, possibly by hand, without using a mixer which would alter the properties of celery, carrot and onion with the heat. The result should be as much diced vegetables as possible same size, to obtain a uniform cooking and consistency.

The perfect pot

The pan in which to cook the sauté is also of fundamental importance. Better to use the non-stick, to avoid the risk of the vegetables sticking to the bottom. Those are fine too earthenware or copper, which spread the heat more evenly and therefore remove the risk of burning everything and having to start over. The pot must be large, with the edges a little high, to allow you to turn the diced without difficulty.

The choice of fat

The basis of the sauce is a fat, which can be a extra virgin olive oil or butter. The first, if chosen from the lighter ones, such as Ligurian or Lake Garda oil, will give a more delicate flavor to the dishes. If you decide to use an oil for the sauté, heat it slightly before adding the vegetables. If, on the other hand, you prefer butter, heat the pan over low heat to melt it, and then add celery, carrot and onion. In any case, remember that vegetables only have to brown, do not fry.

Times: slow progress

It is the last aspect, but certainly not the least important: time. To make a perfect sauté it is essential do not rush. The vegetables must cook until golden. To achieve this, the fire must be very sweet and the vegetables must fry for at least 15 minutes, after having been turned over at least a couple of times. To help you understand if they are ready, it will not only be their appearance, but the intense, persistent, unmistakable scent that will spread throughout every room.

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The rules of the Neapolitan pastiera – Italian Cuisine

This time we will not tell you the mistakes not to be made, but the rules to be respected (from pastry to the pan)

One of the best and most famous Italian desserts in the world is the Neapolitan pastiera.
At first glance it would seem like a simple tart, but the pastiera, if done well, is much more.
As with all traditional dishes there is no single recipe. Everyone has his own, the perfect one that never disappoints and which is obviously better than all the others.
Despite this, however, we can say that basic the process and ingredients are always the same and at least this is not discussed!

The recipe of the pastiera and the rules for preparing it

If you want to try your hand at preparing the pastiera, remember to follow these simple rules and then, if you don't already have your family recipe, use ours and let us know how it went.