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Italian cuisine in a healthy version – Italian Cuisine


There Italian cuisine it is the best in the world: it will be parochial to affirm it, but objectively extraordinary for flavor, variety and pleasure. But it is also the most healthy? Not always. Sometimes, in the routine daily, can become too rich, too seasoned or too heavy. Nothing serious, be clear: just a little ' caution (and the right tip) to make it more to greet. That's what the nutritionist did Chiara Manzi, which has "revisited" 300 of the recipes featured on "Recipes of My House", the digital platform of Galbani which has been collecting family recipes for seven years Italian. Objective declared: to make them more balanced in the contribution of the nutrients, making them perfect for insertion into a feeding from 2000 kcal per day. No abolition of ingredients "at risk" or punitive cuts: the recipes remained good and tasty as always. A change was the way of prepare them: from the choice of ingredients to the methods of Preparation. So you can easily to cut the calories, reduce i fat, avoid adding salt you hate sugar. Try to believe, following the advice of the nutritionist.

Traditional dishes, modern "tricks"
What is a nutritionist doing in the kitchen? Give useful tips for to cook more so to greet. Some examples? For the cooking in the oven prefer longer times but a temperatures lower: this prevents the formation of substances harmful. Another example: grease the pans only when they are hot: so the surface tension of the oil decreases giving the impression of having used much more. Protein foods such as egg white "mountain" very easily, as well as the ricotta cheese. Fit them very well before adding them to yours preparations: in this way you will increase the volume decreasing the density caloric of the dish. Bigger portions and more dishes light!

Pasta with Zucchini
The "trick" to make the pasta healthier is to focus on sauces to vegetables and using as a base one light dairy, such as mozzarella, ricotta or cream cheese all in version light. "Let's take a classic of Italian cuisine like the pens with zucchini and ricotta. To lighten this recipe, on 70 grams of pasta, I recommend the double of zucchini (the ideal are 150 grams) because they do volume and Saziano making many fibers. The important thing is not to peel them, because it's on peel that are concentrated fibers – explains Manzi – The other right ingredient is the light ricottabecause it has less lipids and calories, but on pasta makes as much as that 'normal', given that the creaminess it is not given by fats but by protein, which remain the same ".

Pizza
The daisy becomes healthier if you mix it 00 flour with a part of wholemeal flour, if iodized salt is used and if it is added to the i gasket artichokes, which bring beneficial fibers and allow halve the calories of the recipe. Another small trick to avoid fat in excess? Spread the pizza base on paper from oven to avoid greasing the pan and choose the light mozzarella, always good but with the half of fat.

Meatloaf
The meatloaf recipe certified by Evolution Academy kitchen for Galbani, contains less meat and ham than the traditional recipe and is enriched with fibers precious thanks to the addition of beans is whole grain bread. To further reduce fat and calories, the advice is to grind the beef meat after having deprived it of the fat visible and to use the light mozzarella, as good as that traditional.

tiramisu
What's more greedy and Italian than a fresh and creamy tiramisu? To prepare it in a manner "Nutritionally correct" the advice is to reduce the mascarpone cheese and replace it in part with the egg whites mounted in the snow. In practice: they are enough 75 grams of mascarpone plus two egg whites and a yolk, whipped separately so we do more volume. In order to incorporate more air, obtaining even more volume, the trick is to to add, half assembled, a little bit of syrup made with 50 ml of water and 35 grams of sugar. Result: "You increase the volume by decreasing the caloric density tiramisu ", he explains Manzi. To make the recipe more balanced (and even more tasty) you can add two ingredients healthy: raspberries (150 grams), which they bring antioxidants and fibers, and lo ginger grated fresh (5 grams), which confers that acid note typical of mascarpone "deceiving" the palate and not making us realize that there is something of it less. Finally, also the presentation makes the difference: serving mascarpone in cups of glass not only does it make it more elegant, but "Dosa" the quantities, avoiding exaggerate with the doses.

Manuela Soressi
January 2019

photo credits by Galbani

Tabbouleh Sogomonian

Tabbouleh is another one
of those popular recipes for which I’ve received hundreds of food wishes for,
and yet inexplicably I’ve still not posted one. Why not? I have no idea. I’m as
mystified as anyone. In the meantime, I wanted to share this fine version from friend
of the blog
Robert Sogomonian (aka @psyrixx). You can check out his original post here. Enjoy!

The sangria in the winter version! – Italian Cuisine


Here is a winter version of sangria, for an unexpected cocktail to offer to friends during the Christmas holidays

Put an evening with many friends on the occasion of Christmas. Put a cocktail to prepare in advance and in large quantities.

Here is a winter version of the classic sangria.

We have good news for you: you do not have to wait for many months to sip it at the beach during the aperitif time. Today we offer a perfect recipe for even the coldest months to warm up your Christmas evenings with friends.

Ingredients of winter sangria

The reality the winter recipe of the sangria does not differ much from the summer one except for the presence of the peaches that will now be replaced with other seasonal fruits as pears, apples, oranges and tangerines.
However, as in the classic recipe, spices that give taste and flavor to this extraordinary cocktail will not be missing.

With cinnamon we will also add a vanilla bean that warms and softens. And then there is certainly the wine, the most important ingredient, which must be not only of excellent quality, but also suitable for this kind of preparation.

While for the summer version of sangria is generally used a full-bodied red wine, for the winter one will be better more delicate and light red wine, like a Bonaria.

If you prefer the White sangria use a firm fruity wine, but remember to decorate everything with gods Red fruits because the color of Christmas must not be missing.

The colors of Christmas

Speaking of colors, remember that in this case they are not a detail to be underestimated.

Being a cocktail designed for Christmas can not miss the red and then used pomegranate or currants or cranberries, fresh if you can find them.

And then, why not, add a touch of green with a sprig of rosemary or a laurel leaf.

The recipe for Christmas sangria

First of all, put in a liter and a half of red wine, a stick of vanilla, a pear and an apple into small pieces, the segments of an orange and two tangerines with the juice of a lemon and an orange. 150 g of sugar. Leave everything to rest for a day in the fridge and then add about 650 ml of gazzosa. Decorated with red fruits and plenty of powdered cinnamon.

This sangria is excellent from serve also lukewarm, like a sort of mulled wine. In this case avoid the gazzosa and lengthen everything with other orange or tangerine juice.