Tag: RULES

10 anti-heat rules for peaceful nights – Italian Cuisine

insomnia you can fight with food, this applies in general. There are foods, like honey, that really help you to let yourself go into the arms of Morpheus. That being said, our ability to sleep can be put to a severe test by elements that have nothing to do with our psycho-emotional state. Primarily, the heat.

A few years ago, Coldiretti had drawn up a useful list of small tricks to put food on the table that favors sleep. We tried to synthesize them and translate them into simple rules.

1 – Prepare full meals, fresh, but without excess. You fall asleep better on a full stomach, but heavy and over-processed foods risk straining digestion.

2 – Prefer foods like bread, pasta and rice, which have a strong anti-stress action.

3 – Prepare so many good ones salads with lettuce, radicchio, onion and garlic, vegetables with sedative properties.

4 – As a second course put on the table fresh and light cheeses or boiled eggs, foods rich in tritofano, an amino acid that promotes the synthesis of serotonin, a well-being substance, also known as a "good mood hormone", which stimulates the relaxation of the body.

5– Avoid heavily seasoned foods with pepper and salt, but also with curry, paprika that have a stimulating effect on the body and are therefore enemies of sleep.

6 – Also limit potato chips to bag, pretzels, canned foods and soups with kitchen nut, very practical solutions for summer dinners but real enemies of rest.

7 – Keep under control coffee and spirits: the very pleasant excesses of company evenings are paid at high prices in the sultry July nights.

8 – Drink a glass of fresh milk before going to sleep. Protects from gastric acidity, contains a good amount of water and promotes the production of serotin, encouraging rest.

9 – If you wake up then during the night try to prepare an infusion or a herbal tea sweetened with a spoon of honey: they have a relaxing effect and distract the mind favoring the return of sleep.

And then, we add, if you are the target of mosquitoes:

10 – Prepare a good one pesto with basil and garlic: the smell of these foods helps to remove annoying insects during the night.

Livia Fagetti
1 July 2015
updated July 2019
from Aurora Quinto

The ten rules of the perfect summer breakfast – Italian Cuisine

The nutritionist's decalogue for the most important meal of the day. You never skip breakfast. And during the summer they are excellent fruit and cereals

Never skip it (this is always true), never give up the fruit and never give in to the lure of a buffet too rich. These are some of the rules of the summer breakfast which, the expert says, must be light and digestible. To put this indication into practice Valeria Del Balzo, a nutritionist biologist at the Sapienza University of Rome, has prepared a set of guidelines with useful warnings and advice for those at sea, in the mountains, abroad or in the office. The rules are on the site I start well which also does an investigation. The DOXA / AIDEPI Observatory, in a 2016 research, states that Italians are good: 9 out of 10 have breakfast and the number of people who skip it is falling, in the last two years it has gone from 14 to 9% .

What do you need for a proper breakfast? «The right mix – explains Valeria del Balzo – consists of cereals, which provide slow-release sugars, milk or yogurt, and a fruit. If in winter we need calories to face the cold, in summer it is important not to exceed, pay attention to fatty foods and have a good supply of liquids . Here are the rules to apply:

Never skip breakfast

The number one rule, valid all year, is even more so in the summer. With the heat, a first meal of the day is essential to ensure a good supply of liquids to avoid the risk of dehydration.

Drinks

To start the day with sprints, focus on freshness … even drinks. Milk fresh then, with or without coffee. Also lactose free for those with digestive problems. Milk contains water, proteins, fats, sugars, vitamins and mineral salts. Good too yogurt. For those who really don't want to hear about milk, you can choose a fruit juice with no added sugar or tea.

Cereals

Breakfast cereals (corn and oat flakes, muesli, whole grains or with the addition of dried fruits or red fruits) bring not only simple but also complex sugars. With cereals, there is less risk of exceeding the quantities: generally, we only use a few spoonfuls, while with a cake it is easier to overdo it.

All cereals

Not just corn flakes. All other cereals are fine too, like biscuits, bread, rusks or baked goods. The typical Italian breakfast is in fact the one that best meets the need to balance energy intake, caloric limit and taste satisfaction.

Never without fruit

Fruit brings fiber, mineral salts, vitamins, polyphenols, as antioxidants, and water. Summer is the best time to introduce this good habit.

Watch the buffets

Try a dessert a day, for example, it will help you feel satisfied but not overdone. Abound with fruit, taking advantage of the wide choice you have in front of you, do not mix sweet and salty and do not choose foods that are too rich in fat. Bacon and scrambled eggs left to the American tourist.

Sea

Be careful not to make it too heavy. It is even more important for you to prefer a light and digestible breakfast. If you love savory, opt for bread and tomato, which requires not too long digestion time.

Mountain

If you are a mountain lover and your program includes long walks and a few hours on the move, you can treat yourself to a richer breakfast, with an extra slice of sweet or chocolate.

City

If your vacation is instead in a city of art, don't fall into the error of one breakfast lunch, with a big binge in the morning. It is not correct to skip meals and it is better to avoid getting heavy with laborious digestion.

Time

If you are on vacation, breakfast can become a precious moment of sharing for the whole family. An ideal opportunity to experiment with new foods, introduce healthy habits and take back your time.

5 rules and three recipes – Italian Cuisine

Here are the five golden rules for making perfect lemonade. And three recipes for an alternative lemonade

How to make a perfect one Lemonade to refresh the hot August afternoons?
Here are our recipes and the rules to follow.

The American fashion of lemonade has arrived in Italy for a long time now, thanks to the many scenes of famous films in which groups of children set up stalls of homemade fresh lemonade in the garden.
And since there are plenty of good lemons in Italy, why not try this simple and super versatile recipe, perfect for the summer?
Rally all the children in the neighborhood and have a big party!

Lemonade

The classic lemonade recipe

To prepare a very simple lemonade, you have to squeeze three lemons, filter the juice and sweeten it with brown sugar to taste, preferably previously chopped.
Dilute everything with natural or fresh sparkling water, also in this case, setting according to your taste how much you want to use to dampen more or less the acid taste of the lemons.
Let's say that the right proportion could be the juice of three lemons in 500 ml of water with 3-4 tablespoons of sugaror.
Always add ice to your lemonade to even lemon slices without sowing to make it even more flavorful and fragrant.
You can keep the lemonade in the refrigerator for two days.

Strawberry lemonade

A variation that children really like is lemonade with strawberries.
To prepare it, blend 200 g of strawberries or mash them in a sieve to extract the juice.
Then mix them with the juice of three lemons and the still or fresh sparkling water.
You can also not add sugar because the fruits are already sweet.

Lavender lemonade

This variant is very delicate and has a delicious aftertaste.
It is prepared with fresh lavender which is left to macerate in boiling water for about half an hour.
Then use this infusion instead of water to dilute the lemon juice.

Lemon flavored water

It is not a real lemonade because the lemons are not squeezed, but only left in the water to flavor it. It is a super detox and very refreshing drink. You don't have to add sugar so it's also very light.
To prepare it, dip lemon slices into a jug of plain water, add lots of fresh mint and thinly sliced ginger root. Leave to infuse for a few hours and then serve.

Scroll through our gallery to find out the rules of perfect lemonade.