Tag: snack

Children's beach snack: mistakes to avoid – Italian Cuisine

What are the foods to avoid? What to choose to stop hunger between one meal and another? Here are the expert's tips and 5 inspiring ideas to make children's snacks healthier and more nutritious

In Italy, more than 21% of children are overweight and 9.3% are obese. The data from the latest Eurispes Italy report say so. The cause? "They eat inadequately and move little," he comments Nicoletta Bocchino, nutritionist biologist. Behind the extra pounds in the vast majority of cases there are bad habits, especially between meals. «Often children skip the snack or consume as a snack mostly high-calorie foods with a low satiating power which instead of stopping hunger, stimulate it. As a result, they nibble constantly, overdo the quantities in subsequent meals and gain weight . But it's not just about the extra pounds. "A child who is overweight or obese is more likely to have problems with type 2 diabetes, cardiovascular disease and many other ailments over time", adds the expert. On vacation, the risk of eating badly increases. "On the beach, for example, children are taken by games and baths and often forget to have a snack or as soon as they feel hungry they ask to eat ready-made snacks, easy to munch, which are often also rich in lipids and simple sugars, which favor the weight gain and the onset of health problems. To quench their thirst, they also take sweet and carbonated drinks, which in addition to not satisfying the thirst, increase the desire for sweet ", explains the expert, who here reveals what they are mistakes to stay away from on the beach and the tips to follow to make children's snacks healthier.

Things not to do

Consume brioches and ice cream

"Sweets and ice cream are rich in fats (hydrogenated and saturated) and refined sugars, which in addition to promoting the accumulation of fat have a reduced satiating and nutritional power". The ideal, therefore, "is to replace them with fresh and natural foods such as seasonal fruit. It is particularly rich in vitamins, mineral salts and water, which improve hydration and help the body better cope with the heat. Ok then to peaches, watermelon, apricots. The latter in particular are rich in beta-carotene, a precious antioxidant that protects the skin from damage caused by prolonged exposure to the sun and then natural water, the most effective thirst quencher ".

Eat salty snacks

«Chips and snacks in bags are convenient to carry and easy to munch on the go. However, they are not the ideal solution for a healthy and balanced snack ", warns the expert. "They often bring a lot of saturated fats and a high sodium content, which promotes dehydration, stimulates thirst and increases the risk of undergoing weight gain. In addition, they are poor in vitamins and minerals . For a snack on the beach, it is better to focus on foods that are easy to munch on, nutritious and healthy, such as nuts. "Walnuts, for example, provide satiating fibers and mineral salts such as potassium, calcium, phosphorus, magnesium, which improve the body's response to high temperatures. But pay attention to the quantities. «Dried fruit is very energetic. The ideal is to consume no more than 30 grams per day ".

Go overboard with stuffed sandwiches

"To break hunger between meals, the classic sandwich stuffed with mozzarella, cured meats and sausages should be avoided. In addition to providing an exaggerated amount of saturated fat and calories, it is difficult to digest. Better to prefer two small slices of wholemeal bread with cooked ham. It provides fibers and slow-absorbing complex carbohydrates that recharge with energy and give satiety. The ideal is to accompany it with a slice of tomato, rich in minerals and water that help replenish the liquids lost with sweating ".

Drink packaged juices

«Even if they are refreshing and thirst-quenching, these drinks are a" bomb "of rapidly absorbed sugars. They stimulate an exaggerated production of insulin, a hormone that promotes weight gain. Better to give priority to DIY drinking fruit and vegetables such as smoothies and extracts, without adding sugar. The fruit, especially the juice version, due to the lack of fiber is already particularly sweet .

In the gallery you will find 5 ideas to inspire you for a children's beach snack

10 recipes to enrich the most famous snack in Italy – Italian Cuisine

Once it was simply bread and oil, the snack most loved by children. Today bread and oil can become many things!

Bread and oil. Is there anything more natural, good and genuine?
From generation to generation grandmothers and mothers pass on the healthiest snack for children: a simple slice of bread (which for the lucky ones is homemade bread) and good extra virgin olive oil.
The recipe is the simplest of all. Just pour oil into a saucer and then get a slice of bread on it. If the oil is very good and fragrant, it is not even necessary to add salt.
Do you know that the classic slice of bread and oil can, with the addition of a few ingredients, become a real appetizer to serve as an appetizer or aperitif when you have many friends at dinner? Yes, bruschetta if we want to call it that.

Here are some original ideas to transform a simple snack into a tasty dish.

Bread, oil and avocado

Let's call it avocado toast. For the simplest version, put avocado slices on the toasted bread and seasoned with a drizzle of oil.

Bread and oil with salmon

For many, instead of oil, butter would be better as per Northern European tradition, but we suggest you try it with a new and good oil as well. Also add a little lemon juice and ground white pepper or fennel.

Bread, oil and garlic

A recipe for determined palates. In practice you simply have to toast a slice of bread, season it with a little oil and then rub it with a clove of garlic. To complete, you can then sprinkle it with grated Parmesan before putting it back in the oven for a few minutes. In the American version, chives are not missing either.

Bread, oil and tomato

The classic bruschetta that everyone always likes. You can enrich it with a grated feta cheese or diced cucumbers and chopped mint or basil leaves. Remember that kids like it when the tomato is rubbed on bread, not sliced.

Bread and oil with pecorino cheese

A real goodness that is prepared in a few minutes in the microwave or under the oven grill. Just cover the bread with the oil with seasoned pecorino cheese and then put everything in the oven. The cheese will melt and wrap the bread which will remain crunchy at the base.

Bread, oil and zucchini noodles

Cut courgettes lengthwise with a mandolin. You will get like noodles. Season them with oil, salt, pepper and some lemon juice and place them on slices of bread and oil spread with goat cheese.

Bread, oil … fake pizza arrives!

If you have some slightly dry leftover bread, cut it into slices and wet it with water. Then arrange it on the basis of a cake pan, crushing it well to soften it and sprinkle it with oil, tomato puree, salt and capers. Bake for 30 minutes at 180 ° and you will get an excellent fake pizza!

Bread, oil and beans

A poor but very tasty dish that can easily become a fast and complete second course. The ideal combination is between whole wheat bread and pre-cooked cannellini beans, well washed and simply seasoned with oil, salt and pepper.

Bread, oil and peppers

Fried green peppers and toasted bread are a perfect marriage. If you don't want to fry, simply cut the peppers into strips and cook them in the oven with the oil and a clove of garlic. When they are soft, serve them still warm on slices of toasted Tuscan bread and seasoned with a drizzle of raw oil.

Bread, oil and chocolate

It will seem strange to you, yet this is a gourmet pairing. Put a slice of good dark chocolate on a slice of bread and oil and add a pinch of salt if you want. The result will amaze you.

Pistachios are the ideal quarantined snack: 6 recipes – Italian Cuisine

They ensure fiber, good fats and healthy proteins. They are perfect for recharging energy and good mood during breaks from study, work or after the workout. Here because

Pistachios are a treasure trove of minerals, vitamins and other precious substances for the proper functioning of the body. Consumed in the right quantities, they are the ideal snack to recharge your energy. Thanks to their nutritional properties, they help you feel more sprint from a physical and mental point of view. Let's see in detail what benefits they have and how to use them to prepare delicious snacks with the advice of American Pistachio Growers, non-profit association that unites American pistachio growers, ed Ermina Ebner, nutritionist biologist and food educator.

They are good for muscles

Exercising and following a complete, healthy and balanced diet is essential for staying healthy and fit. American pistachios are the ideal snack for those who train. Within 20-30 minutes from the end of the training it is necessary to consume a meal or snack, digestible and at the same time complete with all the nutrients (water, carbohydrates, proteins, fats, vitamins and minerals) in the right proportions. American toasted pistachios are perfect for recovery. They supply proteins complete with all 9 essential amino acids in adequate quantities. Among these, the leucine stands out. In a portion of about 30 grams they contain 475 mg. The advantages? Leucine is digested very quickly and provides a good stimulus for muscle protein synthesis.

They fight physical and mental fatigue

Pistachios are the ideal ingredient to regain concentration during breaks from work or study or to recharge energy after physical activity. They are in fact a good source of minerals. Among these, calcium, magnesium and potassium stand out which favor physical and mental recovery. They are also a source of B vitamins, valuable for fighting fatigue and feeling more snappy and vital.

They favor a good mood

Pistachios contain a booster of nutrients that support the tone. They are in fact a good source of tryptophan, an essential amino acid precursor of serotonin, the hormone that helps you feel more serene and relaxed. They are also a source of B vitamins, involved in the production of well-being neurotransmitters. Finally, they contain tyrosine, an essential amino acid that promotes the production of dopamine, also known as the motivation hormone, which helps you feel satisfied and full of desire to do.

6 delicious recipes for snacks based on American pistachios

Delicious smoothie to recharge after yoga

Recipe for 4 people. Leave 4 sachets of green tea to infuse in 500 ml of boiling water for about 5 minutes. Let them cool down. Shell and roughly chop a cup of American pistachios. Wash, peel and cut into small and regular pieces 1 ripe mango, 1 kiwi and 3/4 cup sliced pineapple. Add all the ingredients in the mixer and blend everything until a smooth and homogeneous mixture is obtained. Pour into 4 glasses and garnish with kiwi or pineapple slices.

Pistachio and sunflower seed crackers for a quick break

In a bowl mix together 200 grams of flour type 0 and 50 grams of corn flour. Finely chop 15 grams of pistachios together with 5 grams of sunflower seeds. Add the mince to the flours and season with a teaspoon of paprika, black pepper and the peel of half an untreated lemon. Add two tablespoons of extra virgin olive oil and mix well with a wooden spoon. Finally add half a glass of water, mixing everything first with a spoon and then with your hands. After 5 minutes the dough, worked both inside the bowl and on the work surface, will be homogeneous and ready to be rolled up in the food film and placed in the refrigerator for at least an hour. Preheat the oven to 180 ° C, roll out the dough and cut it using a cookie cutter of the desired shape. Cook the crackers for about 10-12 minutes at 180 ° C.

Ricotta, pistachio and turkey breast meatballs for the post-workout aperitif

Coarsely chop 60 grams of American pistachios. Put 100 grams of turkey breast slices in a mixer together 120 grams of ricotta and blend until soft. Transfer the mixture to a bowl. Remove two slices of crust bread and blend with an egg, 1 sprig of thyme and 2-3 sage leaves. Mix the two compounds, add 30 grams of Parmesan cheese, a pinch of salt, pepper and nutmeg and a little breadcrumbs to combine. With wet hands form the meatballs and pass them in the chopped American pistachios. Place them on a baking tray covered with parchment paper. Take a round of oil and bake at 200 ° C for about 20 minutes.

Pistachio and cheese bread to strengthen muscles and bones of the over

Coarsely chop 70 grams of American pistachios. In a bowl mix 150 grams of 00 flour and 100 grams of whole wheat flour. Create a recess in the center and pour 6 grams of brewer's yeast and 150 grams of warm water into it. Knead the dough by absorbing all the flour gradually. Add the chopped pistachios and 2 tablespoons of extra virgin olive oil. Knead vigorously until a soft and homogeneous dough is obtained. Put the bread dough to rise in a bowl, covering with cling film or a cloth for at least 2 hours. Once leavened, take the dough and form a loaf. Place the loaf on a baking tray covered with paper and let the bread rise for another hour. With a smooth blade knife, make transverse cuts on the surface of the bread, brush with oil and bake in a preheated oven at 200 ° C. Cook for about 30/35 minutes, then cut the pistachio bread into slices and serve together with 30 grams of Parmesan cheese.

Pistachios for children's snack after an hour of movement

For 8 pistachios equal to 8 portions. Prepare the American pistachio flour. Put the pistachios in the freezer the day before or a few hours before proceeding with the preparation. Add corn or rice starch or potato starch to the blender. One teaspoon for every 200 grams of pistachios is enough. Blend the pistachios a little at a time until a fairly fine powder is obtained. Proceed several times. Then, shell the number of toasted pistachios until about 100 grams. Put them in a blender and add half a teaspoon of starch (corn, rice, potato starch). In a bowl, whisk the eggs with the sugar until they are creamy and frothy. Add a generous spoonful of 00 flour, pistachio flour and starch slowly sifted, alternating them with 3 tablespoons of extra virgin olive oil to be poured flush. Mix well with the help of whips or an electric mixer. Finally add half a sachet of baking powder and a little pistachio grain. Cover a 10 cm cake mold with parchment paper and pour the dough. Bake at 180 degrees for about 30-40 minutes. Proceed with the toothpick test after 30 minutes to check the cooking. If the toothpick comes out damp, the cake will have to be cooked a little more, otherwise the oven can be turned off. Leave to cool for 5 minutes in the oven with the door open, then remove it from the oven and let it cool down well before gently removing it from the mold. Divide into 4 portions. Melt a square of dark chocolate in each bain marie (or in the microwave) for each slice and the tasty snack is ready to be enjoyed slowly.

Pistachio yoghurt cake for post workout recovery

In a food processor chop 30 grams of pistachios, add 200 ml of partially skimmed milk or vegetable drink of oats or rice and then 250 grams of low-fat white yogurt or soy. Mix well. First add 100 grams of brown sugar, then 350 grams of whole wheat flour and 30 grams of starch, sifting them. Add 5 tablespoons of extra virgin olive oil flush and lastly a packet of vanilla yeast. Mix very well to obtain a creamy and homogeneous, but dense dough. At the end add another 30 grams of whole pistachios, mixing the dough gently with a spoon only so as not to crumble them. Transfer to a 24-26 cm diameter cake pan covered with parchment paper. Bake in a preheated oven at 180 degrees centigrade for about 30 minutes. Let cool before removing the cake from the mold. Cut it into slices and add the jam or fruit jam.