Saturday, 28 January 2012

Salad: Chickpeas, Shallots and Hummous

Chickpeas, Shallots and Caramelized onions Hommous

Ingredients:
Chickpeas 200gr
Gems lettuce (1 Head) 150gr
1 shallot
2 Tablespoons of Hummus

Dressing:
Smoked Chilli, Salt and pepper, Extra virgin olive oil, balsamic vinegar.

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Ceci, scalogno e Hummus

Ingredienti:
Ceci 200gr
Lattugina (1 capo) 150gr
1 scalogno
2 cucchiai di Hummus

Condimento:
Peperoncino affumicato, sale e pepe, olio extravergine di oliva, aceto balsamico.

Monday, 23 January 2012

Salad: Kale, Apple and Dried Apricots

Kale, Apple and Dried Apricots

Ingredients for 1:
A handful of Dried apricots
1 Apple
Kale 200gr (steamed for only 5 minutes)
A handful of pine nuts

Dressing: Extra virgin olive oil, lemon juice, Salt and pepper.

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Cavolo, mela e albicocche secche

Ingredienti per 1:
Una manciata di albicocche secche
1 Mela
Cavolo 200gr (cotto al vapore per 5 minuti)
Una manciata di pinoli

Condimento: olio extra vergine di oliva, succo di limone, sale e pepe.

Thursday, 19 January 2012

Salad: Shiitake Mushrooms, Parsley and Saffron Rice

Shiitake Mushrooms, Parsley and Saffron Rice

Ingredients for 1:
Saffron Rice 100gr
Fresh raw Shiitake Mushrooms 150 gr
A handful of Fresh Parsley

Dressing: Salt and Pepper, Extra virgin olive oil.

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Funghi Shiitake, prezzemolo e riso allo zafferano

Ingredienti per 1:
Riso allo Zafferano 100gr
Freschi Funghi Shiitake prime 150 gr
Una manciata di prezzemolo fresco

Condimento: sale e pepe, olio extra vergine di oliva

Wednesday, 18 January 2012

Salad: Mushrooms, Parsley and pomegranate

Mushrooms, Parsley and pomegranate

Ingredients for 1:
1 gems lettuce head
a handful of parsley
A handful of Pomegranate
Raw fresh organic Shiitake Mushrooms 150gr

Dressing:
Extra virgin oilve oil, Salt and black pepper.

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Funghi, prezzemolo e melograno

Ingredienti per 1:
Lattugina 100gr
una manciata di prezzemolo
Una manciata di melograno
Funghi Shiitake crudi 150gr

Condimento:
Oilve olio extra vergine, sale e pepe nero.

Sunday, 15 January 2012

Salad: Broad beans, Spinach and Red Cabbage

Broad beans, Spinach and Red Cabbage

Ingredients for 1:
A handful of raisins
broad beans boiled 200gr
1/4 of a raw red cabbage (100gr)
lemon thyme
Baby chard and Baby Spinach 50gr

Dressing: Extra virgin olive oil, balsamic vinegar, Salt and pepper.

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Fagioli bianchi di spagna, spinaci e cavolo rosso

Ingredienti per 1:
Una manciata di uva passa
Fagioli bianchi di spagna lessati 200gr
1/4 di un cavolo rosso crudo (100gr)
timo limone
Baby bietole e baby spinaci 50 gr

Condimento: Olio extravergine di oliva, aceto balsamico, sale e pepe.

Saturday, 14 January 2012

Salad: Sweet Potatoes, Red Cabbage and Rocket

Sweet Potatoes, Red Cabbage and Rocket

Ingredients for 1:
1/2 baked sweet potato (baked for 45 min at 180dc)
1/4 of a raw red cabbage (100gr)
Rocket (arugula) 50gr
Chives

Dressing: Extra virgin olive oil, balsamic vinegar, Salt and pepper, a lot of Chilli flakes.

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Patate dolci, cavolo rosso e rucola

Ingredienti per 1:
1/2 patata dolce al forno (cotta per 45 minuti a 180gradi)
1/4 di cavolo crudo rosso (100gr)
Rucola 50gr
erba cipollina

Condimento: olio extravergine di oliva, aceto balsamico, sale e pepe, un sacco di fiocchi di peperoncino.

Thursday, 12 January 2012

Ingredients: Kale.

Kale

Kale is considered to be closer to wild cabbage than most domesticated forms. The species Brassica oleracea contains a wide array of vegetables including broccoli, cauliflower and brussels sprouts.

Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. Raw kale still has cholesterol-lowering ability--just not as much.
Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Kale is now recognized as providing comprehensive support for the body's detoxification system. Researchers can now identify over 45 different flavonoids that combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.

I love it steamed, but I always try to steam it for no more than 5/10 minutes as I like them still a bit crunchy. Sometimes I also stir-fry them gently after the steam for few minutes with some garlic and olive oil to add some flavor.

Recipes with Kale:

Smoked Mackerel, Kale and New Potatoes Kale and Ricotta Salata Wholegrain Penne
Kale, Cheddar, New Potatoes and Saffron Wild Rice, Chestnuts Mushrooms and Kale

Sources: Wikipedia and whfoods

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Cavolo riccio

Cavolo riccio è considerato più vicino al cavolo selvatico di maggior parte delle forme domestiche. La specie Brassica oleracea contiene una vasta gamma di verdure tra cui broccoli, cavolfiori e cavolini di Bruxelles.

Cavolo riccio e' in grado di fornire alcuni particolari benefici che abbassano il colesterolo se lo si vuole cuocere al vapore. Cavolo crudo ha anche capacità di abbassare il colesterolo - ma non così tanto.
Cavolo riccio e' in grado di fornire alcuni particolari benefici per almeno cinque tipi diversi di cancro. Questi tipi includono il cancro della vescica, della mammella, del colon, dell'ovaio e della prostata. Kale è offre un supporto completo per il sistema di disintossicazione del corpo. I ricercatori possono ora identificare oltre 45 diversi flavonoidi che combinano benefici di entrambi antiossidanti e anti-infiammatori.

Mi piace moltissimo al vapore, ma cerco sempre di vapore che per non più di 5 / 10 minuti che mi piacciono ancora un po 'croccante. A volte ho anche saltato in padella con delicatezza dopo il vapore per pochi minuti con aglio e olio d'oliva di aggiungere qualche sapore.

Ricette con Kale:

Smoked Mackerel, Kale and New Potatoes Kale and Ricotta Salata Wholegrain Penne
Kale, Cheddar, New Potatoes and Saffron Wild Rice, Chestnuts Mushrooms and Kale

Fonti: Wikipedia and whfoods

Sunday, 8 January 2012

Ingredients: Sweet Potato

Sweet Potato

Sweet potato is a large, starchy, sweet-tasting, tuberous root.
The young leaves and shoots are sometimes eaten as greens. Sweet potato is only distantly related to the potato. Although the softer, orange variety is often called a yam in parts of North America, the sweet potato is botanically very distinct from the other vegetable called a yam, which is native to Africa and Asia.
The edible tuberous root is long and tapered, with a smooth skin whose color ranges between purple, red, brown, and beige. Its flesh ranges from beige through yellow, orange, and purple.

Orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A. This benefit may be particularly true for children. Sweet potatoes are not always orange-fleshed on the inside but can also be a spectacular purple color.
It's important to have some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. Of course, this minimal amount of fat can be very easy to include.
Besides beta carotene, sweet potatoes are rich in complex carbohydrates, dietary fiber, simple starches, vitamin C, and vitamin B6.

I love it baked or steamed, it's actually very different from potatoes, it taste more like a squash or a pumpkin.

Recipes with Sweet Potatoes:

Rainbow Carrots, Sweet Potato and Baby Watercress Sweet Potatoes, Butter Beans and Pistachios
Chickpeas, Red onions and Sweet Potatoes Sweet Potato, Lentilts and Mixed Leaves
Sweet Potatoes, Red Cabbage and Rocket

Sources: wikipedia and whfoods

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Ingredienti: La patata dolce

La patata dolce è una grande radice tuberosa amidacea, dal sapore dolce.
Si possono mangiare anche le foglie giovani e germogli apparentemente.

la patata dolce è solo lontana parente della patata. Anche se più morbida, la varietà arancione viene spesso chiamata yam in alcune parti del Nord America, ma patata dolce è botanicamente molto distinta dal yam, che è originario dell'Africa e dell'Asia.

La radice tuberosa commestibile è lunga e affusolata, con una pelle liscia il cui colore varia tra il viola, rosso, marrone e beige. La sua polpa varia dal beige al giallo, arancione e viola.

La patate dolce a polpa arancione può essere una fonte insuperabile di beta-carotene. Diversi studi recenti hanno dimostrato la superiore capacità di patate dolci per aumentare i nostri livelli ematici di vitamina A. Questa prestazione può essere particolarmente vero per i bambini.
E 'importante avere un po' di grassi nelle ricette conteneti la patata dolce, se si vuole godere il pieno dei vantaggi del beta-carotene. Recenti ricerche hanno dimostrato che un minimo di 3-5 grammi di grassi per pasto aumenta significativamente la nostra assunzione di beta-carotene da patate dolci. Naturalmente, non credo avrete problemi ad aggiungere un po' d'olio extra vergine alla vostra ricetta, crudo ancora meglio.
Oltre il beta-carotene, le patate dolci sono ricche di carboidrati complessi, fibre, amidi semplici, vitamina C e vitamina B6.

Mi piacie moltissimo al forno o al vapore, proprio perche' e' molto diversa dalle patate. Diventa molto morbida alla cottura e il gusto e' più simile a quello di una zucca.

Ricette con Patate dolci:

Rainbow Carrots, Sweet Potato and Baby Watercress Sweet Potatoes, Butter Beans and Pistachios
Chickpeas, Red onions and Sweet Potatoes Sweet Potato, Lentilts and Mixed Leaves
Sweet Potatoes, Red Cabbage and Rocket


Fonti: wikipedia and whfoods

Tuesday, 3 January 2012

Suggestions: "Michael Pollan: Don't Eat What You See on TV"



Michael Pollan, one of the best-known names in food-related issues, offers a guide about health and food. Food Rules: An Eater's Manual is a set of memorable ideas for eating wisely. Many of them are drawn from a variety of ethnic or cultural traditions. Whether at the supermarket or an all-you-can-eat buffet, this handy, pocket-size resource is for people who would like to become more mindful of what they are eating.

Pollan is the author of In Defense of Food: An Eater's Manifesto, The Omnivore's Dilemma and The Botany of Desire. - Book Passage

Michael Pollan is the author of The Omnivore's Dilemma: A Natural History of Four Meals, a New York Times bestseller. His previous books include The Botany of Desire: A Plant's-Eye View of the World (2001); A Place of My Own (1997); and Second Nature (1991). A contributing writer to The New York Times Magazine, Pollan is the recipient of numerous journalistic awards, including the James Beard Award for best magazine series in 2003 and the Reuters-I.U.C.N. 2000 Global Award for Environmental Journalism.

Pollan served for many years as executive editor of Harper's Magazine and is now the Knight Professor of Science and Environmental Journalism at UC Berkeley. His articles have been anthologized in Best American Science Writing 2004, Best American Essays 2003, and the Norton Book of Nature Writing.

Best-selling author Michael Pollan explains how food marketers have turned his critiques (like don't eat anything with more than five ingredients) into another way to sell consumers more food. His new rule of thumb? "Don't eat any foods you've ever seen advertised on television."

The complete video here: 

Michael Pollan on Food Rules: An Eater's Manual from Book Passage on FORA.tv

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