DASH DIET COOKBOOK: More Than 50 Quick, Easy and Healthy Recipes to Improve Health, Lose Weight and Lower Blood Pressure

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DASH DIET COOKBOOK More Than 50 Quick, Easy and Healthy Recipes to Improve Health, Lose Weight and Lower Blood Pressure

MARIE BLANCHARD

Copyright 2020 All rights reserved. This document is geared towards providing exact and reliable information with regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered. - From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations. In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved. The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly. Respective authors own all copyrights not held by the publisher. The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance. The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book are for clarifying purposes only and are the owned by the owners themselves, not affiliated with this document.

TABLE OF CONTENTS INTRODUCTION CHAPTER ONE WHAT IS DASH DIET Dash Diet Why Follow A Dash Diet Dash Against Hypertension Dash Diet Contraindications Dash Diet Weekly Schedule CHAPTER TWO - BREAKFAST RECIPES Avocado smoothie Pineapple and ginger smoothie Banana and peanut butter smoothie Green blueberry and spinach smoothie Pineapple and ginger smoothie Banana and peanut butter smoothie Green blueberry and spinach smoothie Blueberry muffin Lemon and zucchini muffins Omelette with mushrooms Breakfast with yogurt and fresh fruit CHAPTER THREE - PASTA AND RICE Pasta with pea pods Wholemeal spaghetti with minced meat sauce and peas Mediterranean pasta salad Spinach and almond pesto rigatoni with cheddar Creamy lasagna with spinach and mushrooms Creamy risotto with rocket CHAPTER FOUR - SOUP Chicken noodle soup Barley soup Cream of wild rice soup Cream of broccoli and chickpeas Greek lemon soup Cream of leeks with tasty croutons Black cabbage and cannellini beans soup Beef soup Cream of cauliflower and leeks Squid, potato and pea soup Curry lentil soup

CHAPTER FIVE - MEAT Chicken rolls with cherries Chicken with curry Chicken with peanut sauce Chicken drumsticks with honey Tequila chicken wings Tacos with meat Pan-fried soft chops with garlic and lime Lamb curry and spinach Pork medallions with herbs from Provence Lamb with Pomegranate Stewed turkey meatballs Baked stuffed peppers with rice and minced meat CHAPTER SIX - SEAFOOD Cod fillets with Panko breadcrumbs Grilled salmon with butter and lemon asparagus garnish Shrimp ceviche Shrimp and pineapple skewers Quick and Spicy Lemon Garlic Tilapia Tuna with sesame Grilled Halibut in Mango Sauce Scallops with aromatic herbs Grilled salmon with quinoa and avocado Fresh tuna and vegetable skewers CHAPTER SEVEN - DESSERT Apricot crunch Chocolate Cup Cake Peaches stuffed with macaroons Double berry parfait Soft apricot cake Berries ice cream with or without ice cream maker Barbecue grilled pineapple with maple syrup Ambrosia with coconut and toasted almonds Ricotta and apple gnocchi Apricot biscuits Margherita cake with grated apples and goji berries Mixed berry mousse CONCLUSION

INTRODUCTION Hippocratic Oath "I swear by Apollo the doctor and Asclepius and Hygieia and Panacea and by all the gods and all the goddesses, calling them as witnesses, that I will execute, according to my strength and my judgment, this oath and this written commitment to esteem my master of this art as my father and to live with him and to help him. I wanted to start this book by putting the Hippocratic Oath, a beautiful text with which surgeons and dentists begin their profession. The text is full of many beautiful reflections, but, in my humble opinion, one important thing is missing, and that is, doctors should always remember, whenever they see their patients, before starting any diagnosis ... your body because ... it is only yours!!!!! If you, or someone close to you, have high blood pressure or hypertension, then the DASH diet is definitely for you. Eating well does not mean giving up the pleasure of eating and letting you taste good, well- made and delicious foods. Health also includes healthy ingredients, as well as good physical, social and mental activity. Let's take care of our body in all possible ways because ... IT'S THE ONLY ONE WE HAVE!!

CHAPTER ONE WHAT IS DASH DIET Dash Diet

The diet is promoted by the US National Heart, Lung, and Blood Institute, part of the US Department of Health. This diet is very well known in the United States, in fact it was the "best diet ever" for eight consecutive years, until 2018. In 2019, the first place in the ranking went to the Mediterranean diet, while the DASH diet moved to second place. The goal of the Dash diet is to reduce the risk of cardiovascular diseases and especially arterial hypertension. In particular, according to the creators of the DASH diet, the daily intake of salt should not exceed 2300 mg if we refer to healthy subjects who want to maintain constant blood pressure levels; for people who already suffer from hypertension, the intake still needs to be reduced to 1500 mg per day in order to appreciate satisfactory results. Research on numerous volunteers has shown that with this intake it is possible to lower average blood pressure levels by up to 8 mm Hg in just two weeks of dieting! As with all diets, even in this case, proper nutrition cannot be separated from a healthy lifestyle that involves moderate physical activity to maintain health: a 30-minute walk a day or a swimming lesson. For an hour a couple of times a week allow us to maintain excellent psychophysical health.

Hypertension Dietary System Program Within this dietary plan there are no fixed rules valid for everyone, both the caloric intake and the list of foods allowed vary according to the physiological conditions of those who undertake this new eating habit. The DASH diet is generally hypolipidic, ie low in fat; in particular, saturated fats, i.e. animal fats, must be almost completely eliminated while polyunsaturated fats, precious for our health, which can be found in dried fruit and fish, are allowed (or even recommended). As for calories, the crux of every diet, there is no fixed daily calorie plan in that DASH. When the main goal of the diet is the reduction of blood pressure, a plan can be implemented that provides approximately 1800-2000 kcal, while when the loss of body weight is also necessary or desirable, a low calorie plan of 1400 or 1600 can be established. The choice depends exclusively on the physiological conditions and personal needs, what matters is to ensure the correct distribution of nutrients in order not to encounter nutritional deficiencies. In a diet of 1800-2000 kcal per day, the correct distribution of micro and macronutrients is as follows: Carbohydrates: 55% Protein: 18% Fat: 27% (of which saturated 6%) Potassium: 4700 mg Calcium: 1250 mg Magnesium: 500 mg It is preferable to take the mineral salts indicated exclusively through the diet, as the supplements do not demonstrate the same effectiveness in keeping blood pressure levels under control. The foods richest in potassium and magnesium are fruits and vegetables, such as broccoli, spinach, courgettes, tomatoes, bananas, dates, grapes and many others, while calcium is present in milk and dairy products. It is necessary to avoid drinking alcohol which tends to increase blood pressure, or at most reduce the intake to a glass of red wine a day.

What to eat to decrease salt intake? As already mentioned, it is not enough to eliminate the salt added to foods during the normal preparation of dishes, it is also of fundamental importance to know how to carefully choose the foods to buy and read the labels

carefully. So let's see how we can control the amount of sodium consumed through food: always buy fresh fruit, vegetables and legumes, which are naturally lowsodium foods, while the same prepared or pre-cooked foods contain high amounts of salt; avoid all types of cold cuts, which are always rich in salt and other flavorings; pay attention to the labels on breakfast cereals, even if they are normally low in salt, giving preference to products with low sodium content; prefer wholemeal bread and pasta to white; avoid using condiments and sauces such as cream, mayonnaise, soy sauce, mustard and the like; rinse canned foods with plenty of water (for example beans, chickpeas, etc.) so as to remove excess salt; exclude foods preserved in brine from the meal plan , as well as canned or smoked meat; What are the portions of food recommended in the diet against hypertension? Low calorie diet (1400 kcal) Whole grains: 5-6 servings per day (one serving equals 30 g); Fruits and vegetables: 7-8 servings a day (one serving is equivalent to a cup of vegetables and a medium-sized fruit); Lean dairy products: 2 servings per day (one serving is equivalent to a cup of milk or yogurt or 45g of cheese); Meat and fish: 2-4 servings per day (one serving equals 30 g); Legumes and dried fruit: 2-3 servings per week (one serving equals 30 g); Oil: 2 servings per day (one serving is equivalent to a tablespoon of oil).

Normocaloric diet (2000 kcal) Whole grains: 6-8 servings per day (one serving equals 30 g). Lean dairy products: 2-3 servings per day (one serving is equivalent to a cup of milk or yogurt or 45g of cheese). Meat and fish: up to 6 servings per day (one serving equals 30 g) Legumes and dried fruit: 4-5 servings per week (one serving equals 30 g). Oil: 2-3 servings per day (one serving is equivalent to a tablespoon of oil). Desserts: 2 servings per week (for example half a cup of sorbet or a square of dark chocolate).

DASH meal plan daily schedule. In fact, let's see how to distribute the food groups in a balanced diet plan, which allows us to intake the necessary quantities of macro and micronutrients, with an appropriate difference between the various caloric inputs (these differences concern the quantity rather than the quality of the food). Sample menu of a low-calorie diet of 1400 kcal: Breakfast: three wholemeal rusks with 100% fruit jam (without added sugar), a low-fat yogurt, orange juice; coffee or tea (better without sugar). Snack: an apple. Lunch: 80 g of lean meat (chicken breast or fillet of beef) with mixed salad (lettuce, tomato, carrots) dressed with a tablespoon of extra virgin olive oil and a pinch of salt; a slice of wholemeal bread. Snack: two / three nuts. Dinner: 70 g of wholemeal spaghetti dressed with mushrooms, spinach, 30 g of low-fat cheese and a little oil. Sample menu of a normocaloric diet of e 2000 kcal: Breakfast: 150 ml of semi-skimmed milk, 50 g of rye bread with jam or honey; coffee or tea with little sugar. Snack: a cup of strawberries. Lunch: 90 g of wholemeal pasta topped with tomato sauce (a little salt) and 45 g of grated cheese; 100 g of lettuce dressed with a tablespoon of extra virgin olive oil and a slice of wholemeal bread (30 g). Snack: two / three nuts or other dried fruit. Dinner: 100 g of tuna fillet (strictly fresh) with grilled aubergines (150 g) seasoned with raw extra virgin olive oil, 50 g of wholemeal bread. In both cases it is always important to consume an adequate amount of water, therefore to drink at least 1.5 / 2 liters per day; in the normocaloric diet it is also possible to indulge in some sweet treats during the week (for example a cube of dark chocolate twice a week).

WHY FOLLOW A DASH DIET Dash against hypertension

Let's look at the pros and cons of the Dash diet. Let's analyze the scheme, recipes and weekly menu of this diet that aims to lose weight, lower blood pressure and the habits of a healthy diet to be in good health. DASH is an acronym that literally translated means: "Dietary Approaches to Stop Hypertension", ie specific food plans that allow a gradual lowering of blood pressure, with a consequent decrease in the risk of developing hypertension and other cardiovascular diseases. It's called Dash and it's a diet tailored for those who suffer from hypertension. To understand how it is structured and the foods introduced, we spoke with OK expert Andrea Ghiselli, research manager of CRA-NUT, the research center for food and nutrition of the CRA. He is part of the group of experts who drafted the guidelines for a healthy diet for Italians and has written numerous popular science books.

Dash diet: what is it? Dash is the acronym for Dietary Approaches to Stop Hypertension. The Dash diet was conceived in the 1980s and then perfected over time until today. It is an elaboration of the Mediterranean diet, specifically designed for those suffering from hypertension. In this regard, the fundamental point of this diet is the low intake of salt, and consequently of sodium, which is the real cause of hypertension. In the Dash diet, the daily sodium intake was set at 2.3 grams per day and today more cautiously lowered to 2 grams.

What are the main features of this diet? 27percent of the energy comes from fats, 55 percent from carbohydrates and the? remaining 18 percent from proteins, in accordance with the “numbers” of the Mediterranean diet. Give a green light to fruit and vegetables and lowfat dairy products, 30 grams of fiber per day. Therefore, fats are limited, lowfat cheeses and white meats, fruit and vegetables, bread and pasta are consumed but with little salt. The latter must be added to dishes, or in cooking, very sparingly since we must keep in mind that international guidelines advise not to exceed five grams per day which is equivalent to two grams of sodium and it must be taken into account that the salt is already in food even if we do not add it in. On the other hand, the Dash diet provides a higher content of potassium, which is the mineral salt that antagonizes the action of sodium and is unable to raise blood pressure.

People don't always notice that they have hypertension. Hypertension is a person who is almost always fine until the disorder suddenly manifests itself. Unfortunately in Italy the race for cover consists of the classic daily lozenge and eliminating cheeses and sausages. This is not only incorrect, but often not enough. Lifestyle choices need to be radically changed, bearing in mind that bread, pasta and processed products are the biggest "contributors" to sodium. Many think that in abolishing cheeses and cured meats the problem is solved, but they forget the salt added at the table, on pasta, or salad, or present in bread and pizza which is far superior.

How is the Dash diet structured? Certain portions of food must be consumed every day. To better understand, cereals include bread, breadsticks, legumes, potatoes, pasta and rice among others. A portion of bread is 50 grams, while pasta or rice equals 40 grams. The advice is to alternate foods, one day fish, one day meat, one day dairy products, preferring fruit and vegetables and forgetting about salt and sweets and fats.

What are the benefits of a low-salt diet? If sodium is reduced to under two grams per day, there is a 10 percent decrease in the risk of heart attacks in children; under 34more than 10 per cent and between the ages of 45 and 54 the risk of stroke is reduced by 7 percent. An Italian study revealed that reducing your daily sodium intake by a minimum of two grams (for example, if we reduce from 5 grams to 3), the

possibility of stroke is reduced by 23 percent and all cardiovascular diseases by 17 percent. Can the Dash Diet also be suitable for those who do not suffer from hypertension? This type of diet can certainly be suitable for everyone, but since it is a regime to be followed for life, those who do not have these problems can still follow the basic rules of the Mediterranean diet, that is, lots of fruit and vegetables, a few fats, but just the "good ones" ", and only a few sweets. And then from time to time indulge in some food that is not really low in salt such as hams or aged cheeses or consume whole milk instead of semi-skimmed. For those who do not have specific needs and whatever diet they follow, however, the reduction (in the Italian case the halving) of the consumption of salt is a valid point for everyone, hypertensive and not.

Dash against osteoporosis

Every May is National Osteoporosis Month, which means it's time to make a new commitment to improving bone health. Women are particularly vulnerable to the ravages of this disease, due to their smaller and more fragile bones. And older women are doubly at risk, as old age is associated with the risk of osteoporosis as well as gender. The good news is that there are plenty of routines you can add to your daily life to help ward off osteoporosis. The first is probably one you've heard elsewhere: Adopting the DASH Diet. This diet is not only helpful in reducing high blood pressure, but it can also reduce the risk of osteoporosis. Many chronic inflammatory conditions can benefit from this diet because it focuses on whole foods that are high in nutrients to make up the majority of the calories consumed. Researchers recently found that DASH can help bone health and repair, too. The DASH diet incorporates fruits and vegetables with every meal,

supplemented by whole grains, low-fat dairy products, and lean animal proteins. An example of a DASH meal that can help protect bones is a 4 oz chicken breast and roasted beets, with some quinoa on the side and an apple for dessert. Avoid Drugs That Increase the Risk of Bone Fractures There are several categories of drugs prescribed to American adults that can increase the risk of fractures. Bones fracture more when they are more fragile, so this risk indicates that the drug is negatively affecting bone density. Invokana is an example of a drug that carries this risk. It is prescribed to diabetics to help lower their blood glucose, but it also increases the risk of both bone amputation and fracture. Since there are other drugs available with the same mechanism of action but without the same risks of osteoporosis, it is a good idea to speak to your doctor if you are an older woman taking this drug. Another drug worth knowing is Prednisone, a corticosteroid drug. It is linked to glaucoma, high blood pressure and osteoporosis. Doctors usually monitor their patients for these risk factors when undertaking steroid therapy, but it is always a good idea to consider alternative options and to think of such a drug as a last resort if you are at high risk for osteoporosis. Starting to move more is negatively correlated with the risk of developing osteoporosis. Many patients, and especially the elderly, avoid exercise because they think it should be done at a high intensity. Taking a short walk is also exercise that can improve bone density. Try leaving your car in the garage for short trips of less than half a mile. You will save gas, do good for the environment and reduce the risk of osteoporosis all at once! If you feel ready for a more demanding challenge, resistance training has been shown to help maintain bone density. Resistance training refers to anaerobic exercise that builds muscle. This can be anything from bodyweight exercises like pushups and planks to using a machine in the gym for short bursts. Osteoporosis is an uncomfortable, expensive and chronic condition to manage. Thankfully, you can significantly reduce your chances of contracting it with a few simple routines implemented throughout the day. It is a good idea to do these steps one at a time - if you try to implement them all together you are likely to be overwhelmed. Now go out there and get moving! Dash to help intestinal transit

Thanks to the daily intake of fruit, vegetables and fiber, the Dash diet favors intestinal transit and protects against the onset of other diseases caused by the fermentation of foods that stagnate in the intestine. A balanced diet rich in water and fiber is the basis for good intestinal transit. However, when this is no longer enough due to many factors that can cause irregularities such as stress and change of habits, here is how we can restore our regularity through certain foods. The dash diet is considered, par excellence, the right one to promote the transit of food in the intestine. Rich in fiber, fruit, vegetables and cereals, this type of diet helps the well-being of the lazy intestine. Sporting activity should not be underestimated: just walk for 30 minutes a day to benefit from regular evacuation. Then pay attention to stress and eating habits: any type of change can negatively affect the intestinal system. Fiber is essential for good intestinal transit. The daily dose of fiber should be around 25-30 grams per day. The most effective fibers are the insoluble ones, of which the bran contained in whole grains is rich. There are also many vegetables that can be eaten to be regular, including lettuce, courgettes, beets, cauliflowers and spinach. All vegetable purees are excellent, especially if seasoned with a teaspoon of extra virgin olive oil. Flax seeds are also useful. As for fruit we can mention plums and kiwis, then blackberries and grapes.

Dash diet for diabetes

The DASH diet is also called the health diet, as we have already seen it can help to combat hypertension but the dash diet is a very simple diet to follow which can also be useful against diabetes. As is well known, glycemic alterations in the blood are not only a very disabling disease, but also capable of compromising the patient's survival. In some cases, diabetes can be fought at the root, that is, through specific preventive approaches. One of them can be the dash diet, here's why: Decrease in sodium chloride: the decrease in the daily amount of sodium chloride is one of the main characteristics of the DASH diet, if not one of its key structural aspects. This detail is very important for those at risk of diabetes, since it is essential in these cases to keep blood pressure under control, in order to avoid the onset of vascular complications, ischemic heart disease and retinopathies. Decrease in complex carbohydrates: a common factor among many people who started suffering from diabetes in adulthood is the presence of an eating history characterized by the consumption of numerous complex carbohydrates (especially through snacks and industrial baked goods). The DASH diet eliminates this basic problem, offering the patient a diet characterized by the intake of carbohydrates from fruit and wholemeal bread, therefore much more natural. Insulin resistance: one of the characteristics of the DASH diet that are most useful against diabetes is its influence on the decrease in insulin resistance (at the basis of type 2 diabetes, also called insulin-independent), an effect intensified by physical exercise constantly associated with compliance with the diet. Decrease in the intake of saturated fats: a very important feature of the DASH diet is the decrease in the intake of saturated fats, nutrients that favor the onset of cardiovascular diseases, very frequent in subjects suffering from

diabetes or who are at risk . Obesity and diabetes: being severely overweight is considered one of the main causes of diabetes, due to the death of fat cells capable of blocking insulin production. The DASH diet is therefore able to counteract the onset of diabetes thanks to its main effect, ie a weight loss that can even reach 4 kg in a month.

Dash Anti free radical diet

The anti free radical diet is ideal for combating inflammation, eliminating fat pads and deflating the belly. Free radicals are the agents responsible for cellular aging, so it is essential to fight them to ensure a long, but above all healthy, life. The secret is to take foods that contain substances capable of counteracting the action of free radicals. First of all, as experts advise, it is essential to drink plenty of water. Two liters a day is the recommended dose, also taken with herbal teas, smoothies and moisturizing foods. In fact, water improves circulation, strengthens the immune system, avoids pressure changes, fatigue and anxiety, giving us a leaner body, an active mind and silky skin. What are the foods to consume in the anti free radical diet? At the top of the list are foods rich in beta-carotene. To find them, bring green, orange and yellow fruit and vegetables to the table. Peppers, green leafy vegetables, citrus fruits, tomatoes and carrots are rich in minerals and vitamins, which help eliminate excess waste. To reduce inflammation of the joints and swelling of the belly, choose lean proteins, preferably vegetable. Focus on legumes, high in protein and with very few calories, but also on quinoa and fish, rich in Omega 3, to be seasoned with a drizzle of extra virgin olive oil and lemon. How does the free radical diet work? Start the day with fresh fruit and

protein. For breakfast, enjoy natural yogurt with fresh berries, orange juice and sugar-free coffee. Lactic ferments, vitamins and minerals will help you face your daily commitments with the right sprint, improving the functioning of the intestine and eliminating swelling. Fill up on vegetables and antioxidants for lunch. Choose a quinoa dish topped with seasonal vegetables, herbs and chilli. Followed by a fruit salad dressed only with lemon juice. At dinner, keep free radicals at bay with vegetables and whole grains. You can enjoy a soup of carrots or peas, accompanied by croutons, or a fresh salad with feta, black olives and tomatoes.

Dash Diet for Weight Loss

The Dash Diet! With its recipes and weekly menu based on fruits, vegetables and whole grains, is considered one of the healthiest and most effective food programs. The Dash Diet, after enjoyed a boom in the United States, has also exploded in Italy, thanks to its menus and its perfect diet for weight loss, with many healthy and tasty recipes. It is in fact a diet that allows at the same time to eliminate the belly and excess fat and to improve our state of health: it is specifically designed to combat hypertension, so much so that it has been elected for the third consecutive year as the healthiest diet in the world by a group of American doctors gathered in the US New & World Reports association. The Dash diet, studied and developed by the famous Harvard University, was originally created to help people with high blood pressure by reducing their daily salt intake; but the prevalence of balanced fruits, vegetables and proteins, on which its recipes and weekly menus are based, made this diet a great way to lose weight, really suitable for anyone. The diet that the Dash diet proposes is not so different from a well-balanced Mediterranean diet, which indicates to limit the intake of salt , saturated fat

and cholesterol as much as possible, which constitute a real danger for our heart. The Dash diet provides a weekly menu, for the first two weeks of the diet, the total elimination of fats and carbohydrates. For the first 14 days, therefore, you will have to settle for protein recipes, in order to wake up the metabolism as quickly as possible. It is no coincidence that it will be in this first phase that you will lose the most weight! In the third week, then, you will have to reduce starchy vegetables: this is the maintenance phase, in which it will be important not to regain weight and reduce the level of cholesterol and sugar in the blood. The weekly menu must therefore focus on the following foods: Vegetables: tomato, carrots, broccoli, spinach, asparagus, pumpkin and fennel (rich in potassium). Fruit: apricots, oranges, mandarins, peaches, pineapples, plums, cherries, strawberries. Dried fruit: almonds, walnuts, oil seeds such as sunflower seeds. Legumes: all, but in particular lentils and beans (rich in magnesium). Cereals, better if whole. Dairy products: semi-skimmed milk, low-fat yogurt, low-fat cheeses. fish and white meat In the first two weeks of the diet, following the weekly menu explained above, you can even lose a dress size, as well as having a considerable drop in blood cholesterol. In general, this diet promises to lose you around 2.5kg in the first few weeks and between 4.5kg and 16kg over two months. The results, however, go far beyond weight loss: thanks to this diet we will fight hypertension and the cardiovascular complications related to it, including the risk of heart attack. Furthermore, decreasing sodium intake will be a cure-all against water retention, also decreasing that annoying swelling that mainly affects legs and belly. Finally, it is a diet that has the double advantage of being based on improving the quality of the food ingested, rather than on its decrease, and of leading to an increase in metabolism, thanks to which it will be easier to maintain the results obtained, avoiding the very common yo-yo dieting effect. And here is an example of a daily menu with the ideal recipes to start losing weight immediately with the Dash diet:

Breakfast: ¾ cup of cereal flakes with bran, 1 banana, 1 cup of semiskimmed milk, 1 slice of soft wheat bread, 1 teaspoon of margarine, 1 glass of orange juice. Lunch: 180 g of chicken salad, 2 slices of wholemeal bread, 1 tablespoon of mustard, 120 g of salad with slices of fresh cucumber, 120 g of tomatoes, 1 tablespoon of sunflower seeds, 1 teaspoon of spicy sauce for a low calorie dressing, 120 g of fruit salad. Snack: 80 g of unsalted almonds, 60 g of raisins, 125 g of fat-free fruit yogurt with no added sugar. Dinner: 85g beef, 2 tablespoons fat-free gravy, 1 cup sauteed green beans, ½ teaspoon canola oil, 1 small baked potato, 1 tablespoon non-fat sour cream, 1 tablespoon plain reduced-fat cheddar cheese, 1 tablespoon chopped shallot, 1 small roll of wheat, 1 teaspoon margarine, 1 small apple, 1 cup of low-fat milk.

Dash Diet Contraindications Let's say immediately that there are no obvious contraindications in the application of the DASH diet, as it is balanced from the point of view of nutrients. Furthermore, the reduction of sodium through the limitation of salt is certainly an element to its advantage. In any case, it is always advisable to consult your doctor or nutritionist to make sure you do not have health problems that are incompatible with this food plan, which in some particular cases may be contraindicated. For example, people with low blood pressure may experience discomfort or aggravation of the disease if they follow the more restrictive DASH diet (the one that involves the intake of only 1500 mg of sodium) Furthermore, it is useful to remember that subjects being treated with antihypertension drugs must absolutely not suspend therapy if they embark on the new lifestyle based on this food plan, as the DASH diet is an excellent adjuvant but cannot by itself treat pathological states.

DASH DIET WEEKLY SCHEDULE

As we have said, the Dash diet aims above all to improve health by keeping pressure at bay: it is useful both in the prevention of and in already-present cases of hypertension problems. Potassium, calcium, fiber and protein are considered the fundamental nutrients to ensure that blood pressure remains at the right levels but also essential for this diet is to keep the sodium content low in the proposed foods. How exactly? Obviously by limiting the consumption of salt that is used in the kitchen. The Dash diet is very similar to the well-made Mediterranean diet in which the consumption of seasonal fruit and vegetables is preferred, along with whole grains, good fats and proteins while limiting saturated fats, salt and all those substances that in some way can damage circulation and the heart. However, it is a diet model to be customized according to individual needs and can also be used to lose weight. Generally the most limited group of nutrients is that of fats, especially saturated ones but also salt. As for calories, however, these can be 1800-2000 per day but also 1400-1600 if you want to lose weight. There is a need, also for this aspect, to make an evaluation based on the the individual. It is important throughout the period in which you follow the diet to partake in moderate physical activity which can even be a simple 30-minute walk a day.

Summarizing the Dash diet: It is a diet that keeps high blood pressure at bay It can also be used for weight loss

It is similar to the Mediterranean diet It must be customized according to needs Limit saturated fat and salt in particular Should be combined with physical activity The Dash diet does not exclude any type of food even if seasonal fruit and vegetables, whole grains, low-fat dairy products and proteins, especially derived from white meat, are particularly recommended. You can also consume fish (especially blue, legumes, oily seeds and dried fruit. As a condiment, extra virgin olive oil is recommended. On the other hand, sweets and fatty foods such as red meat should be strongly limited. Particular attention should be paid to using salt sparingly (food can be made tastier with spices and aromatic herbs).

In summary, the Dash diet recommends consuming above all: Seasonal fruit and vegetables Whole grains Lean dairy products White meat Blue fish legumes Oily seeds Dried fruit Extra virgin olive oil To be strongly limited or eliminated completely: Desserts Fatty food Red meat salt As for water, it is recommended to drink 1 and a half to two litres. We propose a weekly menu of the Dash diet exclusively by way of example since, as we have said, this diet must be calibrated to the needs of the individual person.

Monday Breakfast: rye bread with sugar-free jam, orange juice

Snack: dried fruit Lunch: Lean meat with salad and wholemeal bread Snack: fresh seasonal fruit Dinner: brown rice with vegetables

Tuesday Breakfast: wholemeal rusks with sugar-free jam and tea Snack: raw vegetables Lunch: wholemeal spaghetti with vegetables and parmesan Snack: fresh seasonal fruit Dinner: low-fat cheese with oven-cooked vegetables

Wednesday Breakfast: low-fat yogurt, fruit and wholemeal bread Snack: dried fruit Lunch: Whole grain salad with tomato and low-fat cheese Snack: raw vegetables Dinner: Grilled fish with baked potatoes

Thursday Breakfast: Semi-skimmed milk with cornflakes Snack: fresh seasonal fruit Lunch: a sandwich with low-fat cheese, tomatoes and salad Snack: raw vegetables Dinner: legume soup with salad and wholemeal bread

Friday Breakfast: wholemeal rusks with sugar-free jam and tea Snack: low-fat yogurt Lunch: shrimp and vegetable risotto Snack: fresh fruit Dinner: vegetable meatballs with seasonal vegetables

Saturday Breakfast: low-fat yogurt, fruit and wholemeal bread Snack: raw vegetables Lunch: wholemeal spaghetti with tomato and parmesan, seasonal vegetables Snack: dried fruit Dinner: grilled white meat with salad and wholemeal bread

Sunday Breakfast: Semi-skimmed milk with cornflakes Snack: fresh fruit Lunch: a whole grain of your choice with vegetables Snack: low-fat yogurt Dinner: salmon with grilled vegetables and wholemeal bread The Dash Diet, compared to several other types of diets we have talked about, has no major contraindications except the fact that do-it-yourself might be not recommended. If you want to lose weight with this or with other diets, contact an expert who will draw up a personalized plan for you based on your age, activities, etc. If you suffer from diseases or take medications before starting any diet, always ask your doctor for advice.

CHAPTER TWO - BREAKFAST RECIPES Avocado smoothie

Peel the avocado and remove the central stone, cut the pulp into cubes and put it in the blender; add the lemon juice, then sugar and ice cubes. Blend all the ingredients until the mixture is perfectly smooth. Accompany the avocado smoothie with a lemon wedge.

Pineapple and ginger smoothie The pineapple smoothie is perhaps one of the most refreshing of all, with or without ice. If you then add a few cubes it becomes even more refreshing and even nutritious with yogurt. Pineapple is a draining, digestive and dietary exotic fruit, it helps to lose weight and is refreshing and pleasant at any time of the day. In addition, it contains bromelain, an enzyme present in the stem that has an anti-inflammatory action. It is in fact often used in the treatment of cellulite, for external and internal use, as an ally to limit the damage caused by water retention and to relieve swollen tissues from stagnation of liquids. And as for ginger, it is a spice that has an important antioxidant action and protects the skin from free radicals. In any case, you can drink this dietary and thirst-quenching smoothie at any time of the day, for breakfast, as a snack or to finish off a meal.

Ingredients 170g diced pineapple 1 teaspoon grated fresh g 1 low-fat yogurt jar

230ml pineapple juice 1 pinch cinnamon powder 1/2 glass ice

Instructions: Put all the ingredients together in a blender. Blend on high until you get a creamy mixture. Pour into two glasses and serve immediately.

Banana and peanut butter smoothie Banana and Peanut Butter Smoothie is a greedy, energetic and healthy fruitbased vegan drink. A quick and easy smoothie, which can be prepared in a few minutes, and will give us the energy to start the day on the right foot.

Ingredients for 2 people 2 ripe bananas 2 tablespoons of peanut butter 100-150 ml of almond milk or water (must be cold from the refrigerator)

Instructions: 1. To make the Banana and Peanut Butter Smoothie, peel the bananas, cut them into pieces and put them in the blender or mixer and add the peanut butter. 2. Pour a little liquid at a time, this will depend on how much you want the smoothie more or less dense then, start with 100 ml of milk or water (which must be very cold, even better add ice cubes before using one or the other. ). Blend for a minute or two. 3. 4. Check the consistency of the smoothie and, if it is too thick, add more milk or water. 5. Serve the Banana and Peanut Butter Smoothie immediately accompanied by a banana skewer.

Green blueberry and spinach smoothie A green spinach and blueberry super smoothie recipe for a powerful eyeopening antioxidant boost, along with bananas and some ice to round it all

off. Spinach adds a lot of protein, but if you wanted to give it more protein, you could add a little vegan hemp protein powder, or even just a handful of hemp seeds or hemp hearts. Note that unlike many smoothie recipes, this one doesn't require any sweeteners, as the ingredients are natural, unprocessed whole foods. If you want to add something to sweeten it, I would recommend a date (soak it in water first to soften it a little) or a pinch of stevia to keep this pureed recipe as healthy and unprocessed as possible. This blueberry spinach superfood smoothie is a raw vegan superfood meal in a green smoothie package and is suitable for anyone following a vegetarian, vegan, dairy-free, raw vegan or low-fat diet.

Ingredients 1 banana 4 ice cubes 1/2 cup of fresh blueberries 1/4 of water, or any other type of milk replacer, such as coconut milk, almond milk, or soy milk 1 cup spinach (fresh)

Pineapple and ginger smoothie The pineapple smoothie is perhaps one of the most refreshing of all, with or without ice. If you then add a few cubes it becomes even more refreshing and even nutritious with yogurt. Pineapple is a draining, digestive and dietary exotic fruit, it helps to lose weight and is refreshing and pleasant at any time of the day. In addition, it contains bromelain, an enzyme present in the stem that has an anti-inflammatory action. It is in fact often used in the treatment of cellulite, for external and internal use, as an ally to limit the damage caused by water retention and to relieve swollen tissues from stagnation of liquids. And as for ginger, it is a spice that has an important antioxidant action and protects the skin from free radicals. In any case, you can drink this dietary and thirst-quenching smoothie at any time of the day, for breakfast, as a snack or to finish off a meal.

Ingredients 170g diced pineapple 1 teaspoon grated fresh g 1 low-fat yogurt jar 230ml pineapple juice 1 pinch cinnamon powder

1/2 glass ice

Instructions: 1. Put all the ingredients together in a blender. 2. Blend on high until you get a creamy mixture. 3. Pour into two glasses and serve immediately.

Banana and peanut butter smoothie Banana and Peanut Butter Smoothie is a greedy, energetic and healthy fruitbased vegan drink. A quick and easy smoothie, which can be prepared in a few minutes, and will give us the energy to start the day on the right foot.

Ingredients for 2 people 2 ripe bananas 2 tablespoons of peanut butter 100-150 ml of almond milk or water (must be cold from the refrigerator)

Instructions: 1. To make the Banana and Peanut Butter Smoothie, peel the bananas, cut them into pieces and put them in the blender or mixer and add the peanut butter. 2. Pour a little liquid at a time, this will depend on how much you want the smoothie more or less dense then, start with 100 ml of milk or water (which must be very cold, even better add ice cubes before using one or the other. ). Blend for a minute or two. 3. 4. Check the consistency of the smoothie and, if it is too thick, add more milk or water. 5. Serve the Banana and Peanut Butter Smoothie immediately accompanied by a banana skewer.

Green blueberry and spinach smoothie A green spinach and blueberry super smoothie recipe for a powerful eyeopening antioxidant boost, along with bananas and some ice to round it all off. Spinach adds a lot of protein, but if you wanted to give it more protein, you could add a little vegan hemp protein powder, or even just a handful of hemp seeds or hemp hearts.

Note that unlike many smoothie recipes, this one doesn't require any sweeteners, as the ingredients are natural, unprocessed whole foods. If you want to add something to sweeten it, I would recommend a date (soak it in water first to soften it a little) or a pinch of stevia to keep this pureed recipe as healthy and unprocessed as possible. This blueberry spinach superfood smoothie is a raw vegan superfood meal in a green smoothie package and is suitable for anyone following a vegetarian, vegan, dairy-free, raw vegan or low-fat diet.

Ingredients 1 banana 4 ice cubes 1/2 cup of fresh blueberries 1/4 of water, or any other type of milk replacer, such as coconut milk, almond milk, or soy milk 1 cup spinach (fresh)

Instructions: 1. Blend the banana, ice cubes, blueberries and liquid until smooth. Add the spinach and blend again until completely smooth and creamy. 2. You don't need sweetener in this recipe, as blueberries carry the flavor and are very sweet on their own, but if you find this smoothie a little too bland, try adding a touch of agave nectar to give it a little more zing.

Blueberry muffin

First, take two bowls and separate the eggs, placing the yolks in one and the egg whites in the other. Keep the egg whites aside for a few moments and work the egg yolks together with the sugar with the help of an electric mixer. Once you have a cream of egg yolks and sugar, add the sunflower oil and yogurt, making them mix well. Next, start incorporating the flour, baking

powder and cocoa, previously sieved to avoid the appearance of lumps. At this point, go back to the whites and whip them until stiff. Incorporate them with slow movements from the bottom up, to the other mixture. Finally, cut a banana into small pieces and mix it in. Fill the baking tray with paper cases. Then pour about 2 teaspoons of the mixture into each hole. You have to fill about 3/4 of the height. Place the muffins in the oven, preheated to 180 °, for about 20 minutes, always checking the cooking times according to your appliance. Remove the muffins from the oven, after the toothpick test, and allow them to cool slightly. Finally, serve your yogurt and banana muffins with a few slices of fresh fruit. Banana yogurt muffins can be enjoyed for a couple of days. The key is to store them in an airtight container, so that they do not harden.

Lemon and zucchini muffins Sometimes there is nothing better than a delicious baked surprise. This is the time you can turn to this healthier version of the sweet, moist zucchini bread. These lemon zucchini muffins are the perfect for that sweet tooth treat that won't make you feel guilty. With just enough sweetness and chopped fresh zucchini, these muffins provide a healthier version of the classic zucchini bread. We love that the recipe calls for a pinch of fresh lemon zest for flavor and dual action cooking power to create a light, fluffy texture. We also like that the recipe has been adapted for baking muffins, which offers an easy single serving. No more temptation with bigger and bigger pieces of bread! This lemon and zucchini muffin recipe can be found in the Weight Watchers cookbook, Simply Light Cooking, which offers Weight Watchers attendees a lower-fat, healthier alternative to traditional baked goods. But you don't have to follow Weight Watchers or any type of weight loss diet to enjoy these muffins.

Ingredients 2 1/4 cups all-purpose flour 1/2 cup of granulated sugar 2 teaspoons of double action baking powder * 1 teaspoon of baking soda 1 1/2 cups shredded zucchini 3/4 cup egg substitute 1/4 cup of vegetable oil

2 tbsp lemon juice 1 teaspoon grated lemon zest (lemon zest)

Instructions: 1. Preheat the oven to 350 F. 2. Muffin pots (2 1/2 inches) with paper cases; set aside. 3. In a large bowl, mix flour, sugar, baking powder and baking soda; set aside. 4. In a medium mixing bowl combine chopped zucchini, egg substitute, vegetable oil, lemon juice, and lemon zest, stirring to combine. Add to the flour mixture and mix until moistened. 5. Fill each baking case with an equal amount of batter. 6. Cook on the center rack for 20 minutes or until a toothpick will come out dry. 7. Remove the muffins from the oven to the grill and allow them to cool.

Omelette with mushrooms An omelette with fresh or frozen mushrooms, it doesn't matter, will always be delicious. It is easy to make, tasty and can be prepared in no time. If you want you can also bake it in the oven and it will also be lighter. It can be a second course or even sliced up it can become a very good appetizer.

Ingredients 5 Eggs 500 g fresh or frozen mushrooms 50 g Parmesan cheese 3 tablespoons Milk 2 cloves Garlic Extra virgin olive oil Parsley Salt (very little) pepper

Instructions: 1. Clean the mushrooms with a clean cloth only, never with running water. 2. If you are using frozen mushrooms, cook them directly from frozen. 3. Put two or three tablespoons of extra virgin olive oil together with the garlic in a pan and cook . 4. Cook the mushrooms over a high heat for about 10 minutes.

5. Add salt and stir the mushrooms. 6. Put the eggs, milk and grated Parmesan in a bowl and beat them with a fork. 7. Put the beaten eggs in the pan along with the mushrooms. 8. Lower the heat, put the lid on and cook over low heat for 10 minutes then turn the omelette with the help of a plate and cook the other side for about 5 minutes. 9. Serve with mushrooms hot, warm or cold. 10. The omelette can be kept in the fridge for two or three days but do not freeze. Cheerful omelette

Breakfast with yogurt and fresh fruit is a great idea when you are in a hurry and don't have time to prepare a full healthy breakfast. However, it can represent a valid alternative to the usual latte that many people have every morning. Yogurt, compared to milk, is more digestible and contains lactic ferments, useful for the bacterial flora. Add fresh fruit to natural yogurt and your gut will thank you! Complete your yogurt and fresh fruit breakfast with fantastic chia seeds, rich in Omega-3 and calcium.

Ingredients a pot of plain white yogurt (unsweetened) a kiwi half a banana a tablespoon of chia seeds

Instructions: 1. Making a healthy breakfast with yogurt and fresh fruit is really simple. 2. Take a nice cereal bowl and add the pot of plain yogurt. You can also opt for Greek yogurt if you prefer, or a soy yogurt.

3. Peel half a banana and cut it into slices. Peel and slice a kiwi as well. 4. Arrange the fruit slices on top of the yogurt. 5. Sprinkle everything with chia seeds or other oily seeds, goof for our health and, if you like, a teaspoon of acacia honey. 6. If you have time, you can accompany your breakfast with a nice cup of lemon tea. 7. Enjoy your fantastic breakfast

Breakfast with yogurt and fresh fruit Breakfast with yogurt and fresh fruit is a great idea when you are in a hurry and don't have time to prepare a full healthy breakfast. However, it can represent a valid alternative to the usual latte that many people have every morning. Yogurt, compared to milk, is more digestible and contains lactic ferments, useful for the bacterial flora. Add fresh fruit to natural yogurt and your gut will thank you! Complete your yogurt and fresh fruit breakfast with fantastic chia seeds, rich in Omega-3 and calcium.

Ingredients a pot of plain white yogurt (unsweetened) a kiwi half a banana a tablespoon of chia seeds

Instructions: 1. Making a healthy breakfast with yogurt and fresh fruit is really simple. 2. Take a nice cereal bowl and add the pot of plain yogurt. You can also opt for Greek yogurt if you prefer, or a soy yogurt. 3. Peel half a banana and cut it into slices. Peel and slice a kiwi as well. 4. Arrange the fruit slices on top of the yogurt. 5. Sprinkle everything with chia seeds or other oily seeds, goof for our health and, if you like, a teaspoon of acacia honey. 6. If you have time, you can accompany your breakfast with a nice cup of lemon tea. 7. Enjoy your fantastic breakfast

CHAPTER THREE - PASTA AND RICE Pasta with pea pods Who among us does not keep the distant memory of the afternoons in the company of grandmother spent shelling peas while chatting sitting at the table? The hours passed pleasantly while the bowl was filled with bright green seeds and a mountain of pods slowly accumulated at our feet, destined to be irreparably waste ... even the peels of peas can become excellent ingredients for delicious dishes, in a zero waste kitchen! Find out how to transform the peel of these fresh spring vegetables into a delicate cream that will serve as a velvety base for a first course with tricolor hues: the green of the peas, the red of the peppers and the white of the burrata will light up the table with a truly irresistible explosion of flavors and textures.

Ingredients 320g multi-cereal Fusilli 1kg clean fresh peas 1 Red pepper 100g Burrata 1 Shallot 30g White wine 10g Fresh liquid cream 6 Basil leaves Water to taste Extra virgin olive oil to taste Salt (very little) Black pepper to taste

Instructions: 1. To prepare pasta with pea pods, first preheat the oven to 240 ° in fan mode. Wash the whole pods, then shell the peas and set the pods aside, from which you will subsequently remove the stalk; in all you will need 100 g of shelled peas and 200 g of pods. Peel the shallot and cut it into thin slices. 2. Heat a little oil in a large pan, add the shallot and let it fry over low heat for a few minutes. Add the peas and brown them for a couple of minutes, then blend with the white wine and continue to cook for about 10 minutes. 3. Meanwhile, pour a drizzle of oil into a saucepan with high sides, add the

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pods and cover with water. Add the basil leaves, salt, cover with a lid and cook over low heat for 15-20 minutes. While the pods are cooking, wash and dry the whole pepper, then place it on a dripping pan lined with parchment paper; season with oil, salt and pepper and bake in a preheated convection oven at 240 ° for at least 20 minutes. Meanwhile, boil a large pot of salted water. When the pods are cooked and the water inside the pan has reduced by at least one third, transfer them to a tall, narrow container. Add a ladle of the cooking water from the pods, add the fresh cream and blend with an immersion blender to reduce them to cream, then season with salt. Sift the cream obtained through a narrow mesh strainer to obtain a smooth and velvety consistency, then cover it with contact film and keep it aside at room temperature. When the pepper is cooked, transfer it to a cutting board and remove the stalk along with the internal seeds. Open the pepper in half and remove the skin, then cut it into strips. Meanwhile the water for the pasta will have come to a boil, then pour the fusilli and cook for the indicated cooking time. At this point, put the pan with the peas back on the heat, add the strips of pepper and cook them over low heat for about ten minutes. When the pasta is al dente, transfer it directly into the pan with the peas and peppers, season with pepper and sauté briefly to mix it with the sauce, adding a ladle of the cooking water if necessary, then turn off the heat.0 Distribute the cream of pods in serving dishes, add the pasta seasoned with peppers and peas and complete with a few drizzles of burrata. Season with a drizzle of oil and a grind of pepper and your pasta with pea pods is ready to be served! Pasta with pea pods can be stored in the refrigerator, in an airtight container, for about 4 days. Freezing is not recommended. If you wish, you can freeze the cream of pods, but keep in mind that the color will darken with oxidation. As an alternative to burrata, you can opt for another soft cheese such as stracchino, or for one with a more compact consistency, such as baked ricotta.

Wholemeal spaghetti with minced meat sauce and peas

Wholemeal spaghetti with meat sauce and peas is a very complete and tasty first course, children like it a lot and can be easily prepared in advance. This ragù is typically Sicilian and I have loved it since I was a child and fortunately my relatives also love it and therefore I often prepare it to freeze it so that I can use it when I am very busy with work.

Ingredients for 4 people: 400 g of wholemeal spaghetti or whatever you prefer 300 g of minced meat 100 g of skinless sausage 2 tablespoons of tomato paste 4 tablespoons of extra virgin olive oil 200 ml of white wine 1 onion 2 cloves of garlic 1 large or 2 small carrots 1 stick of celery 200 g steamed canned peas 200 ml of milk 1 cube of meat 400 g of tomato sauce salt and pepper (very little)

Instructions: 1. First wash and clean the celery, carrot, onion, garlic, chop finely and put them in a pan together with extra virgin olive oil, minced meat and sausage, brown for a few minutes until the meat it will turn brown, add the white wine and let it evaporate for a minute over high heat, lower the heat and add the tomato paste, stir well and add the tomato sauce, milk,

meat, cook over low heat for about half 'Now. 2. After the time has elapsed, add the drained peas, season with salt and pepper and turn off the heat. 3. Cook the spaghetti according to instructions, drain and toss with the meat and pea sauce. 4. Serve hot with grated Parmesan if you prefer !!

Mediterranean pasta salad Mediterranean pasta salad is a tasty summer first course, ideal to prepare in the hottest months when the desire to stay in the kitchen is less and the desire for simple, fresh and rich summer scents grows! With mozzarella, tuna, cherry tomatoes, olives and a shower of fresh basil, this colorful butterfly dish will captivate you with its inviting Mediterranean vortex! Like the classic pasta salad, Mediterranean pasta salad is a summer dish that can become a versatile star of dinners with friends and family lunches. But try to put the pasta salad in your lunchbox, to take to the beach or the office: you will be looking forward to your lunch break!

Ingredients 320g Farfalle pasta 250g Cherry tomatoes 20 Fresh basil leaves 40g Pitted black olives 200g Tuna in oil 200g Buffalo mozzarella Salt (very little) 1 pinch pepper Extra virgin olive oil to taste

Instructions: 1. To prepare the Mediterranean pasta salad, start by washing the cherry tomatoes and cutting them into small pieces. Also cut the stoned olives into slices and the buffalo mozzarella into cubes, which you will put in a colander to remove the excess whey. 2. In the meantime, bring a pot of plenty of salted water to the boil and throw in your farfalle. Go back to the seasoning: in a large bowl place the tuna with its own oil and with the tines of a fork mash it to reduce it into strips. 3. Add the chopped cherry tomatoes and the hand-chopped basil leaves to the bowl together with the tuna. Mix well to blend all the flavors together. 4. Drain the pasta and transfer it directly into the bowl together with the

sauce. Also add the black olives and mozzarella, which will have lost the excess liquid. Mix well and if you prefer season with a drizzle of extra virgin olive oil and a pinch of salt and pepper. Let your Mediterranean pasta salad rest for at least half an hour before bringing it to the table! 5. This Mediterranean pasta salad can be kept in the fridge, in an airtight container or in a bowl covered with plastic wrap, for 2-3 days. If you plan not to consume it immediately, however, remember not to incorporate the tomatoes, as they tend to turn sour. Add them when it is time to taste it. 6. Pasta salad is one of those dishes that lend themselves to a thousand variations without losing taste! If you prefer stronger flavors, use baked black olives, typical of Southern Italy.

Spinach and almond pesto rigatoni with cheddar This dish makes your mouth water just by looking at it. Maybe I love all types of baked pasta, but this rigatoni with spinach, almond pesto and cheddar won me over at the first bite. Aesthetically, this dish makes an impression, so you could prepare it if you have guests for lunch or dinner. The recipe is simple: you only have to cook the pasta and prepare the pesto of fresh spinach and toasted almonds with the help of a mixer. The final touch is given by the excellent cheese, with which the result could only be impeccable!

Ingredients For the pesto: 300 g of fresh spinach 90 ml of warm water 1/2 clove of garlic 2 tablespoons of grated Parmesan cheese 6 tablespoons of oil 100 g of almonds salt (very little) For the pasta: 400 g of rigatoni 150 g of grated cheddar 50 g toasted almonds

INSTRUCTIONS: 1. For the pesto, put the spinach, garlic, parmesan, salt and oil in a mixer, add the warm water and chop.

2. Add the almonds and continue chopping until you get a puree. 3. Put aside. Cook the pasta in salted water and drain it 2 minutes earlier than the cooking time stated . Mix well with the pesto and pour into a low wide pan. 4. Sprinkle the rigatoni with grated cheddar, then bake at 180 ° (pre-heated static oven) for about 10-15 minutes. 5. Meanwhile, in a pan, toast the almonds over medium heat for a few minutes; then chop them in a blender and set aside. After the cooking time, remove the dish from the oven and serve with a sprinkling of chopped toasted almonds.

Creamy lasagna with spinach and mushrooms Ingredients 1 tablespoon of butter at room temperature, to grease the pan Multi-purpose flour, for flour 3 tablespoons of extra virgin olive oil 340g cremini mushrooms, cleaned and quartered 1 medium onion, chopped 1 teaspoon of kosher salt 1/2 teaspoon of freshly ground black pepper 2 cups of cream, at room temperature 1 3/4 cup of whole milk, at room temperature 1/3 cup of all-purpose flour 2 cups of grated Pecorino Romano 2 cups of mozzarella cut into strips Two 140g packs of soft spinach, coarsely chopped 1/4 cup generously chopped fresh basil 2 cloves of garlic, minced 1 fresh sheet, recipe follows, or 8x5 inch lasagna pasta 1 1/2 cup thinly sliced mozzarella Extra virgin olive oil, for garnish 2 cups of baking flour 1 cup all-purpose flour, plus more for flour The egg whites of 4 large eggs, at room temperature 1/8 teaspoon of kosher salt 1/4 cup of extra virgin olive oil

Instructions: 1. Preheat the oven to 175 ° C. Grease a 9x13 cm glass or ceramic baking pan. Put aside. 2. For the vegetables: In a large non-stick pan, heat the oil over high heat. Add the mushrooms, onions, salt and pepper. Cook, stirring often, until the onions are soft and the mushroom liquid has evaporated, about 20

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minutes. For the sauce: In a cast iron pot, bring the cream, milk and flour to a simmer over medium heat, stirring constantly for 3 minutes. Reduce the fire to a minimum. Add the Pecorino and mozzarella. Mix with a whisk until the cheeses are melted and the sauce smooth. Remove the pot from the heat and add the spinach, basil, garlic, salt and pepper. Add the mushroom mixture to the sauce and toss to combine. Set aside and let cool. Cut the fresh pastry into quarters and mash it. Pass each piece of dough several times through a pasta machine adjusting the setting each time until the dough is about 1/16 inch thick. Cut the dough into six 12x4inch rectangles (set aside any scraps of dough for another use). The dough can also be rolled out by hand. Cut the cooled dough into quarters and using a rolling pin, roll out the dough until it is 1/8 to 1/16 inch thick. Spread 1 cup of sauce on the bottom of the prepared pan. Arrange 2 sheets of dough on top in a single layer. Spread 2 cups of sauce over the pasta sheets. Repeat the layers with the remaining pasta sheets and the sauce, finishing with the sauce. Sprinkle with mozzarella. Sprinkle some olive oil and cook until the filling begins to boil and the top is golden, 30 to 35 minutes. Leave to cool for 20 minutes. Cut into squares and serve. Put the baking flour, all-purpose flour, egg yolks and salt in a food processor. Stir to combine. With the machine running, gradually add the oil then from 1/3 to 1/2 cup of water until the mixture forms a dough (the dough must remain compact if pinched between your fingers). If necessary, add more water, 1 teaspoon at a time, if the dough is too dry. Place the dough on a lightly floured surface. Collect the dough into a ball and knead until smooth, 5 to 8 minutes. Cover with cling film and refrigerate for 30 minutes.

Creamy risotto with rocket

In fact, creamy risotto with rocket is not the classic risotto, but the living proof that you can do a lot with a little!

Ingredients For the rocket pesto 1 bunch Rocket 40 g Grana Padano 1 clove garlic (optional) 1 tablespoon Extra virgin olive oil salt and pepper to taste For the risotto 350 g vialone nano rice 2 small cheeses 1 l Vegetable broth 1 shallot 3-4 tablespoons Grana Padano 1-2 tablespoon Extra virgin olive oil salt and pepper (very little)

Instructions: 1. Put all the ingredients for the pesto in the blender. Blend, adding the water slowly until you get a creamy consistency. I only put 1 tablespoon of olive oil, replacing with water to make the dish lighter. 2. Put the rice in the saucepan with the chopped shallot and a drizzle of oil. 3. Toast for 1-2 minutes, stirring frequently 4. Add the boiling broth as it absorbs. 5. A couple of minutes from the end of cooking (after about 15 minutes) pour in the rocket pesto and mix. 6. Add the cheese immediately after and season with salt and pepper. 7. As soon as the risotto is cooked and has reached a creamy consistency, turn off the heat , stir in the Grana Padano and bring to the table immediately!

CHAPTER FOUR - SOUP Chicken noodle soup

Noodle soup is a rich and full dish, typical of oriental cuisine. We can include it among those "comfort " dishes, which give relief especially on colder days, when there is nothing better than a good hot soup to pamper and defend against the cold. There are many versions of this recipe; that's the beauty of noodle soup, it can be prepared in many different ways. We offer you a variety that includes easily found vegetables, such as potatoes, carrots, mushrooms, snow peas and chicken cubes to prepare a substantial and fragrant broth with ginger, a spice with numerous beneficial properties. The noodles, with or without egg, are then cooked in this fragrant meat and vegetable broth.

Ingredients 400g Chicken breast 160g Noodles 200g Potatoes 200g Jackdaws 150g Carrots 100g Celery stalk and leaves 100g Champignon mushrooms 70g Leeks 1l Water 6g Fresh ginger 1tbsp Parsley to chop about 3 tablespoons Extra virgin olive oil Black pepper to taste Salt (very little)

Instructions: 1. To prepare the noodle soup, start by cutting all the ingredients: take the chicken breast and remove the bone in the shape of a "Y", then divide it in half; cut the two parts into cubes of about 2 cm per side. Then peel the carrots and finely chop 50 g; the remaining carrot can be cut into slices by cutting it diagonally . Then peel and finely slice the leek, chop the stalk and the celery leaves, peel and dice the potatoes; also wash and cut the snow peas into small pieces. Finally clean the mushrooms: remove the stem and scrape off the soil if present: then reduce the caps into thin slices. Now that all the ingredients are ready, pour in the olive oil and the chopped carrots into a large pan, then add the sliced leek and the chopped celery, 2. Add the chicken pieces in the pan, stir and brown for about 5 minutes. Then add the water and all the vegetables: the snow peas, the sliced carrots and the diced potatoes. Finally add the mushrooms too. 3. Season the soup with salt and pepper to taste, then grate over the fresh ginger to flavor the soup cook with a lid on over moderate heat for at least 20 minutes, stirring occasionally and adding more water if necessary (you will need to maintain the liquid level just above the ingredients). After the necessary time, pour the noodles into the soup and cook for a few minutes (or for the time indicated on the package). 4. When cooked, add the chopped parsley and turn off the heat. Portion the noodle soup into 4 bowls and serve it with the special chopsticks for a themed dinner! 5. You can keep the noodle soup for 1 day in the refrigerator covered with cling film. 6. Freezing is not recommended.

Barley soup Barley minestrone is a typical and ancient dish from Trentino Alto Adige, prepared with pearl barley, vegetables cut into small cubes and smoked bacon, which together give this first course a very special flavor. The addition of chopped meat makes this soup very substantial and could very well be offered as a main course.

Ingredients 150 g Pearl barley 1 Carrot 1 celery stalk 1 Onion 1 Potato 2 bay leaves

4 strands Chives to chop Black pepper to taste Salt (very little) 40g Butter 2tbsp Extra virgin olive oil 100g Smoked bacon 1l Meat broth Grana Padano DOP to be grated to taste

INSTRUCTIONS: 1. To prepare the barley soup, start by cleaning the vegetables (onion, carrot, celery, potato) and cut them into small squares. 2. Put the butter in a pan and when it is melted add the onion and let it dry; add the carrot and celery to the pot and fry for 5 minutes. 3. Also add the diced smoked bacon and barley, which you have washed under running water and drained. Add 3 or 4 ladles of barley meat broth. 4. Then add the bay leaves and let the minestrone cook over low heat until the barley is cooked, taking care to add hot broth when needed; 10 minutes before the end of cooking, add the diced potatoes. 5. Once cooked, turn off the heat, pepper, add the chopped chives, extra virgin olive oil and season with salt. 6. Serve immediately, bringing some grated Grana Padano to the table! 7. Keep the barley soup, closed in an airtight container and placed in the refrigerator, for a maximum of 2-3 days.

Cream of wild rice soup For those of us who grew up in Minnesota, the classic Cream of Wild Rice Soup is the ultimate in comfort food. Earthy from rice, rich in meat, healthy from vegetables, soothing from cream and warming because it is a bowl of homemade soup. This modern version is not thickened with flour and uses less ham and cream than traditional versions, keeping it a little lighter - so much the better to enjoy the second helping! Thyme is neither traditional nor necessary, but it sure is tasty if you have some around. Note that traditionally this soup has ham in it. It's just as tasty without it, though, so feel free to leave it out if you like. Although usually made with chicken, this soup is also an excellent way to use leftover turkey.

Ingredients

3/4 cup wild rice (or 2 to 3 cups cooked or leftover wild rice) fine sea salt (very little) 2 tablespoons of butter Optional: 3 ounces of hamor bacon 2 medium leeks or small onions (finely chopped) 2 celery sticks, finely chopped 2 medium carrots (peeled and finely chopped) 5 cups chicken, turkey or vegetable broth 1 to 2 cups of chopped chicken or turkey Optional: 2 sprigs Fresh thyme 1/2 cup of heavy cream sea salt to taste freshly ground pepper to taste

Instructions: 1. Bring 4 to 6 cups of water to a boil. Add the wild rice and salt. Cook until the wild rice is tender to the bite, about 30 minutes. Drain and set the rice aside. 2. Meanwhile, melt the butter in a medium saucepan over medium heat. If using, add the ham or bacon to the pot. Cook, stirring occasionally until the meat is sizzling, some of its fat has made it, and just starting to darken on the edges, about 2 minutes. 3. Add the leeks or onions, celery and carrots. Cook, stirring often, until the vegetables soften, about 3 minutes. 4. Add the broth, chicken, thyme sprigs if using and wild rice. Bring to the boil, reduce the heat to a simmer and cook to allow the flavors to blend for about 10 minutes. Remove and discard the thyme sprigs. 5. Stir in the cream (the more you use, the creamier it will be!) And bring back to a simmer. Add salt to taste. Serve hot with a grind or two of black pepper on top. 6. Suggestion: You can cover and chill for up to 3 days or freeze for up to 6 months. Defrost if necessary and heat gently. Add the cream at that point. Cream is more stable than milk, but still has a tendency to separate when frozen and heated.

Cream of broccoli and chickpeas Velvety broccoli and chickpea soup, quick, creamy and super tasty! The perfect union between vegetables and legumes to give you the right and tasty boost! Gourmet friends welcome back to my kitchen, today I give you one of those creamy recipes that are gobbled up at the speed of light in my house. Broccoli and chickpea cream is perfect for cold days because both the ingredients are rich in vitamins, minerals and low in calories, not to mention that the cholesterol intake is zero for both broccoli and for the chickpeas! In short, this soup of broccoli and chickpeas is a real panacea and obviously it is

light, you can also replace the precooked canned chickpeas with dried chickpeas that you have soaked for 12 hours and then cooked.

Ingredients 200 g Pre-cooked chickpeas 400 g Broccoli 100 g Leeks 1tbsp Extra virgin olive oil Salt (very little) Black pepper to taste

Instructions: 1. Take the broccoli, remove the stalk and use only the florets. Wash the broccoli florets under running water and steam them for 6 minutes or until tender, put them aside together with the cooking water. 2. Drain the precooked chickpeas from their liquid, chop the leek and leave it to brown in a pan with a drizzle of extra virgin olive oil. As soon as it begins to color add the chickpeas and cook, stirring for 3 minutes. 3. Add the steamed broccoli, stir and continue cooking by adding a ladle of broccoli cooking water. Cook for 3 minutes. 4. Put the broccoli and chickpeas in a blender making sure to fill only half of the jug, add 50 ml of hot water and blend. Repeat the operation with the remaining broccoli and chickpeas and if necessary add more liquid to make the cream less dense. 5. Pour the cream of broccoli and chickpeas back into the pan over low heat, season with salt and pepper and let it cook for only 2 minutes. Pour into plates and accompany with croutons.

Greek lemon soup

Ingredients 1 l chicken broth salt to taste 4 tablespoons rice pepper to taste 1 lemon nutmeg to taste 2 eggs 2 teaspoons cornstarch 1 liter of defatted chicken broth 2 teaspoons of cornstarch 4 tablespoons of short grain rice (type Vialone nano, Originario or comune) 1 untreated lemon 2 eggs 1 pinch of nutmeg salt and pepper (very little)

Instructions: 1. Make the base. Melt the cornstarch in a small bowl with 1 ladle of cold chicken broth or water. Bring the remaining stock in a saucepan to a boil. Add the rice and cook over low heat for about 10 minutes with the lid on, then remove it and continue cooking for another 8 minutes. 2. Make the egg and lemon mixture. Wash the lemon thoroughly, rubbing the peel well, and dry it. Grate the zest with a small hole grater. Squeeze half a lemon and filter the juice through a tightly meshed colander. Beat the eggs in a bowl with a fork or small whisk, pouring the lemon juice, a little at a time, until you get a frothy mixture. Season with salt and pepper, perfume with nutmeg and grated lemon zest. 3. Complete and serve. Five minutes before you finish cooking the rice,

add the cornstarch diluted in the broth, and mix well with a whisk. If you want, at this point you can pass the soup to the fine disc of the blender or use the hand mixer directly in the pot. Add a ladle of broth flush with the lemon sauce, and pour it into the soup a little at a time, mixing well. Put the soup back on the heat for a few minutes to make it thicken, keeping the heat very low, so that it does not reach a boil. Remove from the heat and decorate to taste with lemon slices, thin strips of celery, or sprinkle with chopped parsley or chopped mint leaves.

Cream of leeks with tasty croutons Autumn calls for the first creamy soups and dishes that warm the table and the atmosphere. And among the tastiest comfort foods of the season is leek soup with savory croutons. A recipe made with genuine ingredients, simple to make and cooked slowly to mix the flavors and soften the vegetables. The soup, obtained by combining leeks and yellow-fleshed potatoes, is accompanied by delicious cubes of toasted bread in the oven that are transformed into fragrant croutons, flavored with a mix of spices. Discover this refined first course, perhaps accompanied by a red wine with a soft taste.

Ingredients 600 g Leeks 300 g Potatoes (yellow) 500 g Vegetable broth 60 g Extra virgin olive oil Black pepper to taste 3 sprigs Thyme FOR THE CROUTONS 100 g Bread Rosemary to taste Sweet paprika to taste Wild fennel to taste Oregano to taste Thyme to taste

Instructions: 1. To prepare the cream of leeks and savory croutons, start by preparing the vegetable broth. Then move on to cleaning the leek: cut away the green part, then point to the outermost layer and leaf through the leek by 1 or 2 layers, cut into rounds; then peel the potatoes with a vegetable peeler and cut them into thick slices, then into strips then into cubes (you can dip the potatoes in cold water while waiting to use them in the recipe, so that they do not blacken); then pour the leek into a pan with

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the slightly heated oil and brown it over medium heat, stirring with a wooden spoon from time to time. When it is wilted, add the diced potatoes. Pour in the vegetable broth, flavored with pepper and thyme and cook everything for about 30-35 minutes. When the potatoes are softened and the leek is cooked, immerse the blender and to obtain a homogeneous cream. Pass the cream through a sieve to make it smoother and remove any whole pieces of vegetables, then set aside in the heat and dedicate yourself to the tasty croutons: in a blender pour the rosemary needles, sweet paprika, fennel, oregano and thyme ; then chop everything to obtain a mix of herbs and spices. Then slice the bread, cut it into cubes and place it in a bowl. Season with a tablespoon of oil and the mix of chopped herbs and spices. Pour the bread cubes on a baking tray lined with parchment paper and cook under the grill for about ten minutes or until they are golden. When the croutons are ready, take them out of the oven, serve the cream of leeks and garnish each dish with the savory croutons, the rosemary needles and serve the cream of leeks hot! Keep the leek soup in the refrigerator in an airtight container for 1 day. You can freeze it if you have used all fresh ingredients that have not been defrosted. To make the leek soup more full-bodied, you can add cream 5-10 minutes from the end of cooking. While to "spice it up" you can use a pinch of curry or paprika to make it more delicious!

Black cabbage and cannellini beans soup Black cabbage and cannellini bean soup is an easy to make and very tasty vegetarian first course. It is a soup to be savored hot, perhaps accompanied with slices of bread and topped with a drizzle of extra virgin olive oil poured raw. The combination of black cabbage and cannellini beans is excellent, in fact the sweet and delicate flavor of white beans blends perfectly with the stronger one of black cabbage, giving life to a dish with a well-balanced and very appetizing taste. This reheated soup is great to enjoy the next day too.

Ingredients for 4 people 500 grams of black cabbage 300 grams of dried cannellini beans 1 Chilli 1 bay leaf 1 onion 200 grams of tomato pulp 3 tablespoons of extra virgin olive oil 1 tablespoon of Dill

Salt (very little)

Instructions: 1. Pour the cannellini beans into the pressure cooker after soaking them in unsalted water for 12 hours. Cover them with cold water (about 1 and a half liters). 2. Close the pot and light the fire over high heat. When the pan hisses, lower the heat and let it cook for 30 minutes. After the time has elapsed, turn off the heat and let out the steam. When the steam is all gone, open the pot and add salt to the beans. Stir and leave to rest until ready for use. 3. Pour the extra virgin olive oil into a saucepan with high sides, add the onion cut into thin slices and the chilli. 4. Add the bay leaf, turn on the heat and allow the onion to soften gently over medium-low heat, stirring often and making sure it does not burn. 5. When the onion is browned and wilted, pour in the tomato pulp. Stir and add the dill leaves. 6. Sprinkle with salt, stir and cook for 5 minutes. Then add the cleaned, washed and cut into large pieces of black cabbage leaves. 7. Stir and cook for 10 minutes. Then remove the chilli and bay leaf. 8. Add the boiled beans together with their cooking water, mix and sprinkle with half a glass of hot water. 9. Stir again and continue cooking for another 20 minutes over low heat, stirring occasionally. When the soup has thickened, turn off the heat and distribute it on the plates. Serve it hot on the table. 10. When you boil the beans, do not add salt until cooked and the heat is off. 11. You can boil the cannellini beans the day before use: this way they will acquire much more flavor and will be ready, saving you time on the day of preparing the soup. 12. Use diced tomato pulp: the soup will be tastier.

Beef soup

Beef soup for the menu of the day - a hearty first course that does not require

much hassle. Beef is cooked for a long time, but it doesn't require attention put the pot on the stove and you can do your thing, but don't forget to turn on the timer. Then cut the vegetables, pour in the broth and, about half an hour later, the beef soup is ready. Usually cabbage soup, soups and borscht cooked with white cabbage. Once, when it was not on hand, I added Peking Beef Soup. Since then, the only way I cook is that in the cooking process in the kitchen there is a completely different smell, and the taste of the finished dish is different, in my opinion, for the better.

Ingredients for 6 servings For broth: 1 kg of beef with bones; 3 bay leaves; a bunch of parsley; 1 onion; 1 carrot; salt. For soup: 120 g of onions; 200 g of carrots; 300 g of potatoes; 250 g of Peking cabbage; celery from 150 g of stalk; 15 g of fenugreek seeds; 5 g of oregano; salt, vegetable oil, black pepper, greens.

Instructions: 1. For this broth recipe I cook it from beef with bones for a long time, about 2 hours. Boneless beef will take less time (1-1.5 hours). 2. Put the meat in a saucepan, pour in 2.5 liters of cold water. Add the peeled whole onion, carrot, bay leaf and a bunch of parsley. Add 2 teaspoons of salt. After boiling, remove the foam, reduce the heat and close the pan with a lid. Cook for 2 hours. 3. We leave the meat in the broth for 30 minutes, then filter the broth, remove the meat from the bones, cut it into cubes. 4. Making vegetable base. Finely chopped onions.In a saucepan, heat odorless (refined) vegetable oil. Add onions, fenugreek seeds, oregano. Fry the onions with spices to a transparent state. 5. Carrot rubbed on a large grater, add to the pan when the onion is ready. Fry the carrots for 5-6 minutes. 6. Celery stalks cut into cubes, thrown into the pan, fry for 5 minutes along with the rest of the vegetables. Celery root can also be used to make this dish. It must be peeled and grated. 7. Put the Peking cabbage cut into thin strips. White cabbage can be used

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instead of Peking, however, Peking food is best combined with beef. We clean raw potatoes, cut them into cubes, send them to the pan after the Peking cabbage. Fill the vegetables with strained beef broth, bring to a boil over high heat. Turn off the gas, boil the beef soup for 40 minutes, the pan should be tightly closed. At the end of cooking, add salt and ground black pepper to taste. Before serving the beef soup, we put a portion of boiled meat on each plate, pour the soup, add sour cream. Sprinkle with fresh herbs and ground pepper, serve hot.

Cream of cauliflower and leeks Here is a delicate, nutritious and healthy dish to bring to the table in the cold season: a cream of cauliflower and leek perfect also for those who follow a vegetarian or vegan diet. I love this type of pasta, especially in the evening and it’s useful for getting my children to eat vegetables too. Not to mention how easy it is to prepare.

Ingredients (for 2 people) 400 g of cauliflower net of waste 80 g of leek 150 g of potatoes net of waste 1 liter of vegetable broth extra virgin olive oil salt, preferably pink Himalayan (very little) black pepper

Instructions: 1. Wash the leek and cut it into rings. Peel the potato, wash it and cut it into cubes. 2. Also wash the cauliflower florets and cut them into small pieces. 3. In a saucepan, heat a few tablespoons of oil and sauté the leek over low heat, adding a couple of tablespoons of water. 4. Add the potatoes and cauliflower. 5. Raise the heat a little and let it cook for a couple of minutes. 6. Then pour in the boiling broth. 7. Lower the heat and cook, without a lid, for about 30 minutes. 8. After this time, blend everything with an immersion blender until you get a smooth cream without lumps. Season with salt if necessary. 9. Distribute the cream of cauliflower in individual dishes, sprinkling it with ground black pepper. 10. If desired, it can be decorated with a few pieces of leek previously

sautéed in a pan with a drizzle of oil.

Squid, potato and pea soup If you too are looking for (or need) a nice bowl of hot soup, light but very tasty, but above all super quick to prepare, here it is: squid and peas as far as I'm concerned are always in the freezer, potatoes and a spring onion in the pantry are never missing, and if you are super hungry you can also add a nest of egg noodles or a cup of rice, so it will become a complete meal in all respects.

Ingredients for 2 people: 10 squid (also frozen, but whole) 1 large or 2 medium potatoes 2 cups of frozen peas 1 shallot 2 sprigs of basil extra virgin olive oil, salt (very little), pepper

Instructions: 1. Peel the potatoes, wash them under cold water and then make cubes of about 1 cm; put some oil in a pan and brown them without cooking them completely, they must be golden but still half raw. Drain and set aside in a small bowl. 2. Now put the squid that you have previously cleaned in the same pan and in the same oil, (remove the vertical transparent ossicle and carefully remove the head making sure that it also drags the entrails behind it, after which rinse them well under water emptying them from any residues, and then cut them into rings 1 or 2 cm wide), and cook over high heat for 1 or 2 minutes maximum, pepper and put in another bowl. 3. At this point, evaluate if you need to add a drop of oil and then cut the shallot into slices that you will slowly wilt in the usual pan, when it is almost transparent, raise the heat and add the peas just removed from the freezer, mix well and immediately add some 'boiling water (I always prepare it in a teapot) to cover them completely but without exaggerating, add salt, perfume with basil and put the lid on. Cook for about 15 minutes or until cooked, taking care to add hot water if it gets too dry, remember that it is a soup, so it must remain a bit soupy but tasty. 4. When the peas are cooked, add the squid and potatoes, the first will practically just heat up and the second will have to finish cooking in a couple of minutes; pepper to taste and serve in a nice bowl, pour a drop of raw oil, add any basil to taste and enjoy it while watching a good

movie!

Curry lentil soup

A steaming and embracing soup is the ideal first course, suitable for typically winter days, when the frost shows no sign of loosening its grip. It is one of those preparations that pamper you starting from the pot with its lazy simmering, and embrace you on the table with the heat on the taste buds, the scent of red curry, mitigated by coconut milk and the intense flavor typical of small lentils from Ustica.

Ingredients 400 g of Ustica lentils 2 cloves of garlic 1 spring onion 3 cm of grated ginger 400 ml of coconut milk 200 g of tomato sauce 200 ml of hot water 2 tablespoons of coconut oil alternatively olive oil fresh cilantro 1 tablespoon of red curry paste or 2 teaspoons of curry powder and ¼ teaspoon of hot pepper powder salt (very little)

Instructions: 1. In a saucepan, flavor the grated ginger, the finely chopped spring onion

and the garlic, without the core and cut in half, in the coconut oil for about 5 minutes without letting it brown too much. Add the curry paste and a little chopped coriander and the previously rinsed lentils. Cook for 2 minutes, then add the coconut milk, water and tomato puree. 2. Season with salt and pepper, stir and cook for about 45 minutes or until the lentils are cooked. If the soup gets too dry during cooking, add a ladle of hot water from time to time until it reaches the desired consistency. Transfer to individual dishes and serve garnished with fresh coriander.

CHAPTER FIVE - MEAT Chicken rolls with cherries Cherries have purifying, diuretic, laxative, detoxifying and thirst-quenching properties, they help to keep blood cholesterol levels under control, they contain melatonin for which they promote sleep, they are rich in water therefore low in calories and also suitable for those suffering from diabetes.

Ingredients: (for one person) 3 slices of chicken breast 3 slices of speck 25 (approximately) pitted cherries 3 sage leaves salt (very little) extra virgin olive oil to taste

Instructions: 1. Wash, dry and pit the cherries with the appropriate tool or with a small knife (after doing so my hands and shirt appeared as if I had committed a crime). 2. Arrange the slices of chicken breast well on a cutting board, place a slice of speck and 3 cherries (if they are small it will take more) into small pieces on each. 3. Wrap the rolls and stop them with a toothpick and place a sage leaf on each one. 4. Pour a drizzle of oil into a non-stick pan and place the rolls, cover with a lid and cook, turning them halfway through cooking. 5. About ten minutes from the end, add more or less 15 pitted and halved cherries to taste, salt lightly (a little because the speck is already savory), replace the lid and finish cooking. 6. Serve hot.

Chicken with curry

Thinking of Asian cuisine, unique and spicy dishes immediately come to mind, such as the famous chicken curry! A dish full of flavor, with an unmistakable color that immediately makes India. The main feature of this recipe are the spices, a particular and special bouquet that varies from country to country and according to your tastes. Curry, or more precisely masala, is in fact a mix obtained by beating different spices and is available on the market ready-made or can be easily created at home. We have opted for the second solution and we propose a blend made using among others turmeric which gives the typical yellow color, cayenne pepper with a light spiciness and heady scent and cumin which will be the predominant note! By awakening the spices in the pan, all the scents will start to spread in the house and in a moment you will feel transported to one of the classic spice markets, perhaps directly in New Delhi! Make your own chicken curry for an ethnic-themed dinner and don't forget to prepare a bowl of basmati rice to accompany it, just as tradition dictates!

Ingredients 800 g Chicken breast 250 g Greek yogurt Salt to taste Black pepper to taste 1 tsp Cayenne pepper 2 tsp Turmeric powder 2 tsp Smoked paprika 1 tsp Ground cinnamon 2 tsp Cumin 1 tsp Coriander seeds powder For the sauté 1 clove garlic Fresh ginger to taste 1 Fresh chilli 1 White onions Fresh coriander to taste 10 g Extra virgin olive oil For the basmati rice 400 g Basmati rice 600 ml Water

1 Cinnamon stick 3 Cardamom berries 1 Star anise Coarse salt (very little)

Instructions: 1. To prepare the chicken curry, start preparing the marinade: place the spices in a pan and toast them over low heat for a few minutes; then transfer them to a large bowl. 2. Add a pinch of pepper and salt, then add the Greek yogurt and mix everything until you get a cream with a uniform color. 3. At this point, cut the chicken breast into cubes of about 1.5 cm and arrange it inside the marinade. Mix everything, cover with cling film and leave to marinate in the refrigerator for a couple of hours. If you prefer, you can let the chicken rest for just 10-15 minutes. But the more you leave it to marinate, the more the aromas will make the meat special! 4. Once the chicken has marinated, start preparing the accompanying rice. Rinse the rice thoroughly, then pour it into a saucepan, add the cinnamon stick, cardamom berries and star anise. Add the coarse salt and water. Cover with a lid and bring to a boil, then lower the heat and let it cook for 8-10 minutes. 5. In the meantime, take care of cooking the chicken curry. Cut the onion into very thin slices (or if you prefer you can chop it finely); grate the fresh ginger and cut the chilli into pieces, removing the stalk but keeping the seeds. 6. Pour the oil into a pan, crush the garlic and add the onion, ginger and chilli. Let it fry over medium heat and add the chicken, along with all the marinade. 7. Let it cook for 8-10 minutes and in the meantime finely chop the coriander, which you will add only to the last in the pan, when the chicken is practically cooked. 8. At this point both the chicken curry and the basmati rice are ready. You just have to serve them! 9. Keep the chicken curry together with the basmati rice in the refrigerator for 1-2 days maximum. Freezing is not recommended. 10. To best enjoy all the flavors of spices, let the chicken marinate for a whole night!

Chicken with peanut sauce Ingredients a small chicken (about 1.2 kg) 400 ml of coconut milk 2 tablespoons of peanut oil

2 cloves of garlic 2-3 fresh green chillies 2 tablespoons of sugar 2 limes 2 tablespoons of crunchy peanut butter ginger root (about 5 cm) fish sauce coriander seeds cumin seeds shrimp paste rice vermicelli

Instructions: 1. I flame the chicken and divide it into small pieces (10 or 12), then remove the skin where possible, wash it under running water and dry it with kitchen paper. I put the chicken pieces in a saucepan and combine the coconut milk and 200 ml of water. I put it on the heat with the lid on and, when it starts boiling, I turn the heat down and cook for half an hour until the chicken is tender. 2. After removing the zest, I grate the ginger root and measure a spoonful. I also grate the garlic cloves. I collect 2 tablespoons of coriander seeds in a pan with a teaspoon of cumin seeds and put them on the fire for a few minutes to develop their aroma, then I crush them in a mortar and then mix them with the ginger, garlic, sugar and 2 teaspoons of shrimp paste. 3. I heat the oil in a pan, add this mixture of aromas and fry it gently for 3 minutes. I pull up the chicken from the saucepan and pour the cooking liquid into the pan with the sauce. Combine the green, seeded and sliced peppers, 2 tablespoons of fish sauce and peanut butter and stir until the butter is melted. 4. I add the chicken pieces and cook for another 10 minutes. Squeeze the 2 limes and add the juice in the last minute of cooking (the acidity of the juice must be felt but, before combining it all, taste). I mix and taste to adjust the salting (with the fish sauce). I accompany it with rice vermicelli that I prepare by simply keeping them immersed for 5 minutes in hot water (they must not cook).

Chicken drumsticks with honey Chest or thigh? If when it comes to chicken your choice always falls on the succulent spindles this is a recipe that you absolutely must try: the chicken spindles with honey, a riot of flavors with sweet and sour notes, thanks to a special honey with a strong flavor and a mix of aromas local and exotic to be discovered. The result will not disappoint your expectations, the spindles will have their typical crunchy texture on the outside while maintaining all the

tenderness of the meat inside, all wrapped in a creamy, intensely aromatic sauce. With the chicken drumsticks with honey you will bring to the table a second dish that will whet the appetite and curiosity of your guests. Come and discover how simple it is to make this unusual and tasty recipe!

Ingredients 600 g Chicken drumsticks (6 drumsticks) Salt (very little) Black pepper to taste 30 g Extra virgin olive oil 100 g Water at room temperature 4 Lemon slices Sesame seeds to taste Chives to taste 1 Fresh chilli FOR THE HONEY SAUCE 80 g Chestnut honey 20 g Balsamic vinegar 40 g Lemon juice half a teaspoon Chilli powder Fresh ginger to taste

Instructions: 1. To prepare the chicken spindles with honey, take your spindles, make sure there are no feathers residues, otherwise burn them on the flame and then wash the spindles under running water. Dry the meat with a kitchen towel and place it on the cutting board, then season with fine salt and black pepper on both sides. Now pour the olive oil into a pan, let it heat up and then place the chicken drumsticks which must brown over medium heat for 2-3 minutes. In the meantime, peel the fresh ginger and grate it, then turn the spindles with a kitchen tongs and continue cooking for another 2-3 minutes, so as to brown them on both sides. 2. In the meantime, also take care of the sauce: in a bowl pour the honey, lemon juice, balsamic vinegar, dried chilli powder and grated ginger. Mix the mixture with a teaspoon and once the melts are golden, pour it over a little at a time with a spoon. Then add the water at room temperature, cover with the lid, continue cooking over low heat for 25 minutes, turning the legs from time to time. After the indicated time, remove the lid and continue to cook the melts in order to thicken the sauce, it will take about 3-4 minutes. In the meantime, remove the seeds from the fresh chilli pepper and then cut it into small rings, cut the lemon into slices. 3. Once the sauce has set, turn off the heat and season with the sesame seeds, chopped chives, lemon slices and fresh chilli, your chicken

drumsticks are ready to be enjoyed hot! 4. They can be kept in the fridge for 1-2 days covered; if you have used all fresh ingredients you can freeze them and heat them in the oven with their sauce, without the chives and sliced lemon. 5. You can use lime instead of lemon. You can make a sauce with honey, using soy sauce instead of balsamic vinegar. If you don't like spicy you can use sweet paprika.

Tequila chicken wings A delicious dish of the Mexican tradition, suitable for a tasty and spicy dinner in the company of friends; prepare a spicy and fragrant marinade, let the chicken wings rest for a few hours, then cook them on the plate making them brown.

Ingredients 900 g of chicken wings 3 tomatoes 8 cloves of garlic 2 limes 1 orange 4 tablespoons of tequila 1 teaspoon of sugar 2 tablespoons of sunflower oil Cinnamon to taste Cumin to taste 1 tablespoon of chili powder Pepper as needed Salt (very little)

Instructions: 1. Prepare an emulsion with seed oil, crushed garlic, lime and orange juice and tequila. 2. Stir with a fork to mix all the ingredients together, then add the chilli, sugar and diced tomatoes. 3. Season with salt and pepper, then add a pinch of cinnamon and cumin powder. 4. Dip the chicken wings in the marinade and let them rest in the refrigerator for 5 hours. 5. After the time required for marinating, heat the plate on a high flame and cook the chicken wings for 20 minutes, turning them occasionally until golden and crisp. 6. Arrange the chicken wings on a serving dish and serve hot.

7. To give chicken wings a more intense flavor, marinate them overnight. 8. Tequila chicken wings can also be prepared on the grill and served with roasted peppers.

Tacos with meat

If you love street food and Tex-Mex cuisine, you will not be able to resist a succulent and appetizing recipe like the one we offer today: tacos with meat! Crunchy corn tortillas stuffed with tender shredded beef, made even tastier by a long marinade, with the addition of the most varied toppings. In our version you will find a pungent tomato and spring onion salad as an alternative to the more classic pico de gallo, and a fresh yogurt sauce, spicy at the right point! A mix of strong but balanced flavors that will necessarily be accompanied with a cold beer, to be enjoyed in the company of your closest friends ... yes, because these fabulous meat tacos with a juicy and overwhelming filling may not be suitable for a romantic dinner, but one thing is certain: they will drive everyone crazy!

Ingredients 8 Tacos 500 g Beef magatello 100 g Golden onions 330 g Light beer 10g Extra virgin olive oil For the marinade 25g Extra virgin olive oil

1tbsp Ground cumin 1tbsp Coriander powder 1tbsp Smoked paprika 1tbsp Salt 1tbsp Black pepper For the tomato salad 200g Copper tomatoes 40g Fresh onion 10g Spicy green pepper 1 bunch Parsley 40g Extra virgin olive oil 20g Lime juice Salt (very little) For the yogurt sauce 100g Sour cream 50g Greek yogurt Tabasco® to taste

Instructions: 1. To make tacos with meat, start by cutting the beef into rather large cubes, then transfer them to a baking dish and add the ingredients for the marinade: coriander and cumin powder, smoked paprika, extra virgin olive oil. , salt and pepper, mix well and cover with cling film, then leave to marinate in the refrigerator overnight (or at least 6 hours). When you need to cook it, remember to take it out of the fridge at least half an hour before! 2. After the marinating time has elapsed, take the meat out of the refrigerator and leave it at room temperature for at least half an hour. Meanwhile, preheat the oven to 200 ° in ventilated mode, then peel and cut the onions into thin slices. Heat the oil in a saucepan suitable for cooking in the oven, add the onion and brown it over medium heat for 5 minutes. Add the marinated meat at room temperature, mix well and always brown it over medium heat for 10 minutes, stirring often. At this point pour the beer, cover with the lid and transfer the saucepan into the convection oven preheated to 200 °. The meat will need to cook for about 75 minutes or until the liquid has dried, so check occasionally to avoid burning. 3. While the meat is cooking, you can take care of preparing the tomato salad and the accompanying sauce: wash the tomatoes and cut them into very small cubes. Clean the spring onion by removing the root and the outer layer, then cut it into slices. 4. Now wash the chilli, divide it in half lengthwise to remove the seeds and

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cut it into small pieces. Finally, chop the parsley and squeeze the lime juice: you will need 20 g. In a bowl, combine the tomato cubes, the chilli, the spring onion, the lime juice, the extra virgin olive oil and the chopped parsley, add salt, mix and set aside. As for the spicy yogurt sauce, combine the Greek yogurt with the sour cream in a separate bowl, add a few drops of Tabasco, mix and place the sauce in the refrigerator until ready to use it. When the meat is cooked, take it out of the oven and make sure it is soft enough to fray easily. At this point you are ready to assemble the tacos: take the ready-made tacos, stuff them with the meat, add a spoonful of tomato salad 29 and dress with the yogurt sauce: your tacos with meat are ready to be enjoyed! The meat tacos can be stored in the refrigerator for up to 2 days, but it is advisable to assemble and consume them on the spot to prevent the tacos from losing their crunchiness. Indulge yourself by filling tacos with the ingredients you like best, even local ones such as turnip greens.

Pan-fried soft chops with garlic and lime Soft chops in a pan with garlic and lime, a second course with a citrusy but also strong taste, garlic releases its flavor but does not make this very soft meat heavy.You have always served grilled chops, or in a pan they became too much This cooking leaves the meat soft and succulent, making them is really simple.

Ingredients 4 Pork chops 1 lime juice 3 cloves Garlic pinch Salt (very little) 1 glass white wine sprigs Parsley lukewarm water (if needed) 1tbsp Extra virgin olive oil

Instructions: 1. Start by taking the chops, beat them lightly with the meat tenderizer and place them inside the bowl, season with oil, salt and white wine, wash the fresh parsley, under the jet of boiling water, then dry it with a clean cloth and chop finely. 2. Take the garlic and remove its shirt and mash it, add these to the bowl, add the juice of a lime and mix everything, let it steep for an hour,

keeping the bowl in the refrigerator, covered with cling film. 3. After the time has elapsed, take a pan with a high, non-stick bottom, place it on the fire and let the pan heat up, then put the chops and the liquid inside it and cook for about 12 minutes, let it cook more if you want them very cooked. add lukewarm water while cooking, if the meat gets too dry. 4. Turn off the heat and place them in a serving dish, taking care to remove the garlic cloves, garnish with slices of lime and parsley and bring to the table.

Lamb curry and spinach This Indian dish is creamy, spicy, tangy and delicious, the perfect way to warm up on a cold autumn evening. I adapted the recipe from the one found in this month's Olive magazine, adding natural yogurt, fenugreek seeds, chopped tomatoes and coridando it fresh chopped to the original one. I used lamb neck fillet, which slow cooking will make it extremely soft, and served it with naan bread (Indian bread) made by me.

Ingredients (for two large portions) 450 gr of lamb neck fillet 2 cm of fresh ginger 2 cloves of garlic 2 white onions, finely sliced 1 green chilli, chopped 1 teaspoon of turmeric 1 teaspoon of fenugreek seeds 1 tablespoon of ground coriander seeds 1 teaspoon of chili powder 1 spoonful of tomato paste 100 gr spinach 400 gr of chopped tomatoes (in a jar) 1 tablespoon of plain yogurt 2 tablespoons of freshly chopped coriander leaves Salt (very little) Vegetable oil

Instructions: 1. Take a cast iron saucepan and heat it over medium heat, adding two tablespoons of vegetable oil. Peel and slice the ginger and garlic, then blend them together. Simmer the sliced onions, chopped chilli and the garlic and ginger cream until soft. Add a little water during cooking if necessary to prevent the ingredients from sticking to the bottom of the

pot. 2. Then add the spices, mix them well to mix them with the vegetables and cook everything for another 2-3 minutes. 3. It's time to add the lamb, cut into pieces of equal size. Raise the heat and stirring often to prevent the ingredients from sticking to the bottom, let the meat and onions brown. 4. Pour the chopped tomatoes, tomato paste, half a glass of water into the pot, mix everything, add a little salt and cook (with the lid on) over low heat for about an hour. The sauce will shrink considerably and lose excess water. After an hour, turn off the heat, add the fresh spinach to the sauce and mix them to dry them. Taste your curry and season with salt. As a final touch, mix a tablespoon of yogurt to make it creamy and sprinkle the fresh coriander over it. Serve with naan bread or pilau / boiled rice.

Pork medallions with herbs from Provence Ingredients 1 glasses of cognac 2 tablespoons dried marjoram 2 tablespoons extra virgin olive oil 2 tablespoons of cooking cream salt (very little) 2 shallots 2 tablespoons thyme 2 tablespoons chervil 4 pork fillet pepper to taste 30 gr butter

Instructions: 1. Chop 2 peeled shallots and sauté them with about 30 g of butter, over medium heat, in a non-stick pan. 2. Add a mixture of 2 tablespoons of thyme, 2 of marjoram and 2 of chervil; then pour in 2 tablespoons of cooking cream and 1 glass of cognac (photo). Let it cook for 5 minutes. 3. Turn off and add 30 g of softened butter and mix thoroughly. Tie 4 pork fillets around the circumference with a thin kitchen wire (to keep them in shape), add salt and pepper and brown them in another pan with 2 tablespoons of extra virgin olive oil for 5 minutes on both sides; then lower the heat and continue cooking for another 5 minutes. Untie the fillets, arrange them on a preheated serving dish and serve drizzled with the prepared herb sauce.

Lamb with Pomegranate

Meat second course for New Year's Eve with a perfect and winning combination of fruit and meat. Leg of lamb with pomegranate and lemon: simple, tasty and impressive. A very chic and colorful second course of meat for New Year's Eve, pomegranate grains and lemon give the lamb a slightly acidic aftertaste that is perfect and pleasant on the palate. The pomegranate is a fruit that cannot be missing on the New Year's Eve dinner table .. it is a good omen, brings luck and money.

Ingredients for 4 people: 1 leg of lamb about 1.5 kg 2 small pomegranates 1 clove of garlic 1 onion 2 lemons sprigs of rosemary 200 ml of white wine 500 ml of vegetable broth extra virgin olive oil to taste salt pepper (very little)

Instructions: 1. Cut the lemons into slices or wedges. 2. Slice the onion, peel the garlic and chop it. 3. Season the leg with salt and pepper. In a non-stick pan pour a drizzle of extra virgin olive oil and brown the leg for about 10 minutes, turning it often. 4. Add the lemon slices, garlic, onion and cook for about 5 minutes. 5. Wet the meat with the wine and broth, add the sprigs of rosemary and

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cook with the lid on for about 1 hour, taking care to turn the meat often and wet it with the cooking juices. After the time has elapsed, place the pan in a preheated oven at 180 ° C and continue cooking without a lid for another hour, turning the leg every 15 minutes and wetting it often with the cooking juices Peel the pomegranate: cut the upper and lower caps, divide the fruit in half and with your fingers free the grains as you go, eliminating the clear membrane and the peel. 2/3 of the beans must be passed in a potato masher to obtain the juice. Pour the pomegranate juice on the leg, add some grains leaving some aside that will be used for the final decoration and continue cooking for another 30 minutes by switching to grill mode to brown the meat better. Often sprinkle the surface of the leg with the cooking juices. Serve hot in slices, sprinkle the meat slices with the cooking juices and decorate with pomegranate grains.

Stewed turkey meatballs Stewed turkey meatballs are an easy, quick and very tasty recipe. Inside they hide a stringy stuffed with mozzarella. A perfect second dish of meat for every day, which will please the whole family.

Ingredients For the meatballs 300 g of ground turkey 60 g of cooked ham 1 mozzarella fiordilatte 1 egg 40 g of grated Parmesan cheese 1 tablespoon of Genoese pesto fresh basil salt (very little) pepper flour For the sauce 1 clove of garlic 400 g of tomato sauce 6 tablespoons of extra virgin olive oil salt pepper

Instructions:

1. If you are looking for an easy, quick and perfect recipe for every day, stewed turkey meatballs are the solution for you. A simple and tasty idea that will appeal to the whole family, just like that of the most classic meatballs with sauce with ground beef. 2. This is a second dish of lean meat ready to be brought to the table in just over half an hour. Inside there is a filling of stringy mozzarella, very tasty. If you love meatballs dipped in tomato sauce, try these fish balls and these bread balls too. 3. A homemade recipe that immediately makes you feel good: a real comfort food!

Baked stuffed peppers with rice and minced meat Cooking stuffed peppers in the oven with rice and minced meat, as well as being a pleasure for the palate, has become a way to perfume my kitchen with a smell that I deeply hated many years ago. I used yellow peppers in the recipe, but you can prepare it with either the red or green variety. The important thing is to use square peppers, not too big, so that they hold perfectly upright.

Ingredients 4 square peppers (yellow, red or green) 450 ml Water 200 g Arborio rice 200 g Mixed minced meat (beef and pork) 1 clove Garlic 1/2 onion 3 tablespoons Tomato puree 2 basil leaves qb Extra virgin olive oil Salt (very little) Black pepper to taste Grated bread to taste Grana Padano to taste

Instructions: 1. Bring the water to a boil, add a pinch of salt and pour in the rice. Stir and, when boiling again, cook for about 7-8 minutes or until all the water has been used up (about 7-8 minutes). The rice must not be overcooked, as the cooking will be completed later in the oven; 2. In the meantime, wash the peppers with tap water. Then cut off their hat and set them aside;

3. Eliminate the white parts and the seeds that are inside the peppers, using a small knife; 4. Then wash them internally under tap water and set them aside on top of a towel, upside down, so as to drain them well; 5. Take the caps of the peppers set aside and remove the stalk and any seeds; 6. Finely chop the hair of the peppers, onion and garlic with a knife. Then fry them for about 5 minutes, in a large pan, with a drizzle of extra virgin olive oil, stirring occasionally; 7. Add the minced meat, chop it, mash it with a fork, and mix it with the vegetables. Cook for about 2 minutes; 8. Add a pinch of salt and ground black pepper and mix; 9. Add the tomato sauce and the chopped basil. Stir and cook for a further 5 minutes; 10. With the fire off, add the previously cooked rice and mix all the ingredients well; 11. Arrange the peppers standing upright in an ovenproof dish and fill them with the mixture of rice, meat and vegetables; 12. Sprinkle them with a mixture of grated bread and parmesan, pour a drizzle of extra virgin olive oil and cook in a convection oven, preheated to 200 ºC, for about 25 minutes. 13. Prepare the baked stuffed peppers with rice and minced meat in advance !! In addition to allowing you to have this delicious dish ready immediately, the taste and aroma will be superior the next day. Once they have cooled down, you will need to keep them in the refrigerator, in a hermetically sealed container, and then heat them for a few seconds in the microwave before serving, or for a few minutes in the traditional oven.

CHAPTER SIX - SEAFOOD Cod fillets with Panko breadcrumbs I don't particularly like Asian cuisine but recently I came across an article that intrigued me, which enhanced the characteristics of panko I admit ignorance: I immediately went on the internet to see what it was and I discovered that it is nothing but the breadcrumbs that the Japanese use to fry. Compared to ours, it is white in color, much more crunchy, "fluffy" and the great peculiarity is that it does not fry, but swells and incorporates air which produces the effect of making the fats slip away and prevent food from becoming soaked in oil. It is obtained by drying white bread or loaf bread (American type) at a low temperature

Ingredients Cod fillets white flour to taste 1 egg salt (very little) panko to taste. (6 slices of American sliced bread) peanut oil

Instructions: 1. Turn on the oven at 60 ° ventilated 2. Remove the crust from the bread and cut it into pieces 3. Blend it coarsely with a food processor (it must remain very grainy) (with the thermomix 4-5 times 2 '' vel 5) 4. Spread on the plate with parchment paper and put it in the oven for 20 '(it must not burn but remain white) 5. Remove it from time to time with a fork being careful not to pack it 6. Leave it to cool in the half-open oven

Cod fillets 1. Flour the cod fillets 2. Pass them in the beaten egg with a pinch of salt 3. Bread them from all sides with panko, making it adhere well with light pressure 4. Fry in hot oil for about ten minutes, turning them from time to time

(cooking time depends on the size of the fillets)

Grilled salmon with butter and lemon asparagus garnish Salmon is a healthy and tasty food, rich in nutrients and characterized by a delicate flavor. Although it lends itself to all kinds of preparations, we like to cook it in the simplest way: on the grill. And obviously the right side dish cannot be missing. How about asparagus with butter and lemon?

Ingredients 4 grilled salmon fillets 1 kg of medium-sized asparagus 80 g of butter ½ lemon Salt (very little) Pepper as needed Extra virgin olive oil to taste First, boil some water and add salt. Clean the asparagus and remove the lower part. Group and tie them into bunches, then dip them straight into the pot full of water (keeping the tips out) and cook for 15-20 minutes. Drain them, let them cool and dry them with a kitchen towel, then arrange them on a serving dish. In a saucepan, melt the butter in a bain-marie, then add the juice of ½ lemon passed through a colander and mix. Pour the mixture over the asparagus and season with salt. You just have to serve the asparagus together with the grilled salmon fillets, previously heated in the oven with a pinch of salt, a sprinkling of pepper and a drizzle of oil.

Shrimp ceviche

When we say ceviche we immediately think of the classic Peruvian ceviche, the ceviche de pescado based on raw and marinated fish, but there are many variations: the shrimp ceviche is one of them! It is inspired by tradition but without giving up new elements: the marinade based on lime juice, coriander and chilli in fact is added to mango, raspberries and ginger in a mix with exotic and spicy notes! A winning combination between mango and shellfish that we have already been able to savor in a delicious frying and that also in this case will give great satisfaction, especially if you are an admirer of fusion cuisine. Ideal for a summer lunch, the shrimp ceviche will also be perfect for a romantic dinner with which to tease your partner!

Ingredients 4 Prawns 8 Thin mango slices 80g Lime juice (about 4) 20g Fresh ginger 5g Extra virgin olive oil 15g Raspberries ½ Green chili Coriander to taste Salt up (very little) Iceberg lettuce to taste Lime zest to taste

Instructions: 1. To prepare the prawn ceviche, first clean the prawns: remove the head and carapace, then cut the back and remove the intestines. Finally, divide the cleaned prawns in half by cutting them lengthwise with a sharp knife. Keep aside momentarily. 2. Peel the mango and cut into 8 rather thin slices, dividing the larger slices

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in half. Keep aside and switch to the emulsion. Pour the lime juice into a tall, narrow container, then add the chopped fresh ginger, oil and salt. Blend with an immersion mixer until you get a homogeneous consistency, then add the coriander, the red pepper cut into slices and the fresh raspberries. Gently mix to mix everything. At this point take a baking dish and arrange the prawns inside, alternating them with the mango slices. Pour in the sauce, cover with plastic wrap and leave to marinate in the refrigerator for about an hour. If you prefer, you can extend the marinating time to 8-10 hours. After this time, remove the shrimp and mango from the marinating liquid and place them on a bed of salad, then season with part of the emulsion and garnish with grated lime zest. Your prawn ceviche is ready to be enjoyed! It is advisable to consume shrimp ceviche at the moment and to avoid any form of preservation. You can vary your shrimp ceviche by adding avocado slices or substituting fresh turmeric with ginger. Try making the same recipe with prawns too!

Shrimp and pineapple skewers Fast, tasty and particular, the shrimp and pineapple skewers are a dish to enjoy and compose in company A contrast of flavors and textures with a delicious and fresh result, the shrimp and pineapple skewers can be prepared in a pan or grilled, in both cases the result will be exceptional.

Ingredients (4 people) 1 kg of shrimp 1 pineapple 2 limes spicy paprika extra virgin olive oil salt (very little)

Instructions: 1. Tasty, quick to make and delicious, to prepare these original shrimp skewers, start by carefully cleaning the shrimp. 2. Remove all the peel, cut the crustaceans on the back with a small sharp knife and extract the black fillet which is the intestine. 3. In a bowl, prepare a dressing by combining extra virgin olive oil, the

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juice of two limes, salt to taste, strong paprika powder and mix well by inserting all the shrimps that you will need to mix to evenly distribute the sauce. Let the prawns rest and clean the pineapple by removing the central part, cut small pieces of pineapple with the knife that can fit comfortably on the skewers you are going to compose. Then take long wooden toothpicks and alternate the well-seasoned prawns with the pieces of natural pineapple. When you have finished, take a low, non-stick and large pan and, when it is hot, place some skewers and cook them with no other seasoning on each side. Turn them several times if necessary, the prawns cook in a few minutes and the pineapple will be simply and only golden, thus maintaining its crunchiness and freshness that goes well with the tasty and spicy paprika prawns. Gradually place the skewers in a flat plate, one on top of the other, and continue like this until you finish cooking all the skewers and then bring to the table. If you are short on time, try this pan-fried prawns recipe: ready in (almost) 5 minutes!

Quick and Spicy Lemon Garlic Tilapia This quick and spicy garlic and lemon tilapia recipe is adapted from that at Sam's Club. It takes 10 minutes to prepare and, while it cooks for 8 minutes, the rest of the meal comes together, making the total time spent in the kitchen about half a mile. 'Now. Tilapia, originally from Africa, are now grown commercially around the world, making them extremely affordable and the third most popular fish grown. The low-fat pulp is firm, white, sweet and fine in texture, and is suitable for baking, grilling, steaming and grilling, but not so much on outdoor grills.

Ingredients 1 tsp lemon pepper dressing 1/2 teaspoon hot or sweet Hungarian paprika salt (very little) 1 teaspoon of granulated garlic 1 teaspoon of chopped onion 1/2 teaspoon of dried dill or basil 2 tablespoons of canola oil 4 (4 ounces) tilapia fillets, rinsed and dried 1 1/2 tbsp lemon juice

Instructions: 1. Heat the oven to 400 degrees. In a small bowl, combine lemon pepper dressing, paprika, salt, garlic, onion, dill or basil and oil, mixing until pastes are formed. 2. Sprinkle lemon juice on both sides of the tilapia. Rub spiced paste on both sides of the tilapia. Place the tilapia on a parchment-lined pan and bake for 7 to 8 minutes or until cooked through.

Tuna with sesame

If you too are among those who cannot resist a tantalizing freshly seared fish fillet, here is a delicious recipe to reserve for your guests with the most refined tastes: tuna with sesame. Thanks to a quick cooking, the tuna will keep intact its pink and soft meat with a delicate taste, here, more than in any other preparation, simplicity is a must because it allows you to better enhance the fish, the absolute protagonist of this second dish. A sesame bread coating for a “black and white” effect gives a touch of style and flavor to the tuna fillets sprinkled with a very fragrant citronette. To finish, a crunchy bed of raw artichokes is the perfect match for tuna with sesame, but when the time for these tasty flowers is over, you can accompany the fillets with a diced seasonal vegetables!

Ingredients 150 g Tuna (4 fillets) 10 g Black sesame seeds 20 g White sesame seeds 4 Artichokes Juice from 1 Lemon For the citronette 35 g Extra virgin olive oil 35 g Lemon juice Salt (very little)

Black pepper to taste

Instructions: 1. To prepare the sesame tuna, start by cleaning the artichokes. Before handling the artichokes, we recommend rubbing your hands with lemon to prevent the substances inside this vegetable, which oxidize in contact with the air, blacken your hands, alternatively you can use gloves. Then prepare a bowl with cold water and squeeze the juice of a lemon inside: the acidulated solution will prevent the cleaned artichokes from turning black and cut off the tips of the leaves that have thorns. 2. With a paring knife, remove the most superficial layer of the remaining stem which is the most fibrous part, divide the artichokes in half and remove the internal beard, as you clean the artichokes put them to soak in the acidulated water that you have prepared with the lemon juice . 3. Now prepare citronette. Squeeze the lemon juice and filter it through a colander, add the olive oil slowly and emulsify the citronette with a whisk. 4. Salt, pepper and set aside. Now cut the artichokes into julienne strips, collect them in a bowl and season with half of the citronette, the remaining part will be used to season the tuna. 5. In a dish pour the white sesame seeds and the black sesame seeds, mix them. Take the tuna: we recommend that you make sure that the tuna you have purchased has been slaughtered; however, we recommend that you freeze it for at least 96 hours at -18 degrees, then defrost it before using it in the recipe. Pass the tuna slices over the seeds to bread them on both sides as evenly as possible 16.Heat a non-stick pan and only when it is hot, place the breaded tuna fillets 17 and cook over high heat for 1 minute, then turn them with a spatula 18, continue cooking for another minute. So seared the tuna will be raw inside but if you like you can extend the cooking according to your taste. 6. Once cooked, transfer the fillets to a cutting board, immediately cut them into slices and serve them immediately garnishing the sesame tuna with the remaining citronette and accompanying it with the artichoke salad. 7. Tuna with sesame is a dish to be consumed at the moment. Refrigeration and freezing are not recommended. 8. Is sesame not to your liking? Don't worry, bread the fillets with chopped almonds, hazelnuts or pistachios to keep the crunchy effect! The alternative to citronette can be an exotic soy sauce.

Grilled Halibut in Mango Sauce Ingredients 600 g of halibut or turbot fillet

extra virgin olive oil salt (very little) White pepper a few slices of lime and orange for garnish 2 not too ripe mangoes juice of 1/2 lime 5 tablespoons of orange juice 3 sprigs of parsley

Instructions: 1. Cut the halibut fillet into slices of about 150 g each, place them in a bowl, season with 2 tablespoons of oil, salt and white pepper to taste and leave to marinate and season for a few minutes. 2. Peel the mangoes, cut them into thick slices, discarding the stone and then into cubes. Coarsely chop the parsley leaves. 3. Prepare the sauce: heat 2 tablespoons of oil in a saucepan, add the diced mango, brown over low heat for about a minute, then add the filtered citrus juice and 4 tablespoons of warm water. Add salt and cook gently for 5 minutes, then pass half of it through a sieve (or blend it). 4. Cook the fish slices on the hot grill for about 4 minutes on each side, then divide them into individual plates. Season the fish with the mango and lime sauce and serve garnishing each portion with the parsley and slices of lime and orange.

Scallops with aromatic herbs Ingredients: 12 scallops 1 clove of garlic 20 gr. of breadcrumbs 1 bunch of parsley 2 sprigs of thyme Extra virgin olive oil Salt and pepper (very little)

Instructions: Blend the breadcrumbs, garlic, spices, salt, pepper and extra virgin olive oil in a blender. Open the scallops, wash them and keep the concave shells, where you will arrange the molluscs covered with the prepared mixture. Put in a hot oven at 200 ° for 8 minutes

Grilled salmon with quinoa and avocado Grilled salmon with quinoa and avocado is an exceptional dish, but at the same time light and delicate: thanks to the successful mix of ingredients. A dish not only good to eat, but also with remarkable nutritional virtues. And if you don't like salmon, you can make a fantastic salad with quinoa, avocado and other exotic fruits. How to make grilled salmon with quinoa and avocado Delicious grilled salmon with quinoa and avocado is made by heating quinoa in a pot with water and salmon in a cast iron plate. Then we move on to the dressing, slicing the avocado and wetting it in a container with lemon juice, then add it to the other ingredients and cover everything with sesame seeds. Here are all the steps.

Ingredients 200 g Quinoa 200 g Salmon 4 slices of about 2 Avocado 1 Lemon 4tbsp Extra virgin olive oil Sesame seeds to taste Salt (very little) Pepper as needed

Instructions: 1. Start the preparation by cooking the quinoa in a pot with plenty of water for the minutes indicated on the package; then drain well and transfer the quinoa to a plate 2. Sear the salmon in a previously heated cast iron plate, together with a drizzle of oil; then transfer the fish to the plate next to the quinoa 3. Peel and slice the avocados and place them in a container, soaking them in the juice of a squeezed lemon: make sure that it completely covers the fruits 4. Add oil, salt and pepper, mix carefully, then transfer the avocado slices to the plate with quinoa and salmon, season with a sprinkling of sesame seeds and the sliced lemon and serve.

Fresh tuna and vegetable skewers Skewers with fresh tuna and vegetables is a very easy and tasty second course to prepare with fresh tuna steaks, zucchini and carrots. It is also a light dish

providing a minimum presence of oil and cooking in the oven. The most important thing in the preparation of this second course is a good tuna marinade and a light cooking of zucchini and carrots in a pan before sticking them in toothpicks and composing the skewers with the tuna cut into cubes.

Ingredients 4 slices of fresh tuna 4 carrots 2 small courgettes olive oil bread crumbs lemon salt (very little) pepper

Instructions: 1. Wash and peel the carrots, then cut them into slices at least 1 cm thick. 2. Also wash the courgettes and cut them into slices like carrots. 3. In a pan with a drizzle of oil, cook the vegetables with a lid for about ten minutes. You will finish cooking later. 4. Cut the tuna steaks into cubes and place them in a bowl with a drizzle of oil, salt, pepper and lemon. Leave in the marinade for at least 15 minutes while the vegetables cook. 5. Compose the skewers by alternately skewering tuna, zucchini and carrots. 6. Pass the skewers in breadcrumbs and bake them in a baking tray lined with parchment paper at 180 ° C for about twenty minutes.

CHAPTER SEVEN - DESSERT Apricot crunch Ingredients 150 grams of sugar 70 grams of dried apricot seeds (drying is essential otherwise they would be bitter) 30 grams of shelled almonds

Instructions: 1. Coarsely chop the apricot seeds and almonds with a knife. 2. Put the sugar in a non-stick pan, place it on moderate heat and stir continuously with a wooden spoon. 3. The sugar will begin to melt and then caramelize to a golden color. 4. At this point, pour the dried fruit into the pan and, still stirring, cook for 1 - 2 minutes. 5. Pour the brittle on a surface covered with parchment paper and using a wooden spoon, distribute it evenly. 6. After 5 - 10 minutes, without letting the brittle cool too much otherwise you will no longer be able to cut it, get many pieces in the desired shape. 7. You can serve it as the only dessert, or dip a stick of crunchy arm in arm with a leaf of mint in the ice cream. Keep the brittle in a hermetically sealed jar to prevent moisture from making it sticky.

Chocolate Cup Cake

An "upgrade" of the classic American sweets: they are the chocolate cupcakes! The substance is the same, as are their characteristics: mushroomshaped single-portion cakes perfect to enjoy at breakfast and as a snack, but also for a birthday buffet or for a special occasion! Even chocolate cupcakes, in fact, lend themselves to being decorated with simple or colored buttercream or with other toppings to create ever-changing effects, perhaps in contrast with the chocolate mixture. We have already found many occasions to dress the chocolate cupcakes for a party: the spider web cupcakes for Halloween, the one with the little heart for Valentine's Day and the multicolored carnival ones!

Ingredients for 12 cupcakes 120g Soft butter at room temperature 120g type 00 flour 80g Dark chocolate 120g Sugar 2 Medium eggs 40g Whole milk 20g Bitter cocoa powder ½ tsp Baking powder for cakes

Instructions: 1. To prepare the chocolate cupcakes, start mixing all the powders in a large bowl: sift the flour, baking powder and then the unsweetened cocoa powder. Chop the dark chocolate and melt it in a bain-marie (or in the microwave) then keep it aside. In a bowl pour the butter (softened at room temperature) and sugar, whip the mixture with the help of an electric mixer. 2. Then incorporate the eggs one at a time, always with the mixer: you will

have to obtain a frothy and firm mass. Add the milk and melted dark chocolate to the mixture of butter and sugar, mix with whips to mix everything and finally add the powders sieving them with a sieve, a little at a time. Use a spatula to incorporate them into the dough, making circular movements from top to bottom. 3. Work with the spatula until the mixture of the chocolate cupcakes is homogeneous. At this point, if you like it, you can add chopped hazelnuts or chocolate chips to the cupcakes to make them even more delicious. Transfer the dough into a sac-à-poche without a nozzle. 4. Place the paper cups in the muffin mold and fill all the spaces, squeezing the dough from the piping bag to fill 3/4 of each cup. Bake in a preheated static oven at 180 ° for 15-20 minutes. Check the cooking by piercing them with a toothpick: if, once extracted, the stick is dry, it means that they are cooked. Once out of the oven, let them cool and voilà: your chocolate cupcakes are ready! 5. Store the chocolate cupcakes under a glass bell for 4-5 days. If you have decorated your cupcakes with whipped cream or creams you will need to keep them in the refrigerator for 3 days maximum. It is possible to freeze cupcakes after cooking.

Peaches stuffed with macaroons Peaches stuffed with amaretti are a very simple and quick dessert to prepare, you need a few simple ingredients for a delicious and different end of meal.

Ingredients 6 nectarines 200 g mascarpone 3 tbsp icing sugar 50 g amaretti 1 tsp baking soda

Instructions: 1. To prepare stuffed peaches with macaroons, first of all peaches. 2. In a bowl pour 2 liters of cold water, add the baking soda and stir to make it melt. Dip the peaches and let them soak for 5 minutes. Then proceed with a thorough washing under a jet of running water. 3. This operation is essential to eliminate all chemical residues from the peel of peaches. 4. Obviously, if you have untreated peaches, a thorough washing under running water will suffice. 5. Dry the peaches, make a longitudinal cut, deep down to the stone, starting from the petiole and returning to it. Twist it 180 degrees so that

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the peach comes off the pit, then remove the pit. Sprinkle the cut side with some icing sugar. Heat the plate or the grill very well and cook the peaches from the cut side until the characteristic grilling marks appear, it will only take a few minutes. Prepare the mascarpone cream: pour the mascarpone into a bowl, add the remaining sugar and knead it with a fork. Fill the center of the peaches with a spoonful of the mascarpone cream and sprinkle the surface of the peaches with crumbled amaretti. You can wet the grilled part with a teaspoon of Vin Santo or Marsala. If you don't like macaroons you can replace them with any crumbled biscuit. You can enrich the recipe by sprinkling the peaches with unsweetened cocoa powder.

Double berry parfait This little gift is perfect for the 4th of July and combines very easily. While it is definitely a dessert, I love that it is quite healthy as it consists mostly of juice and fresh fruit!

Ingredients 2 sachets of unflavored gelatin 1/2 cup of sugar 4 cups of cranberry and peach juice 1 tablespoon of lemon juice 2 cups of blueberries (you can also use blackberries) 2 cups of strawberries, quartered (I bet raspberries would be great too)

Instructions: 1. Mix the unflavored gelatin and sugar in a medium saucepan. Add 1 cup of juice and simmer, stirring constantly for about 5 minutes until the gelatin is completely dissolved. Take it off the heat. Slowly add the remaining juice and lemon juice. 2. Place the blueberries in a 2-liter bowl or divide them into 6 glasses of ice cream. Add half of the gelatin mixture. Refrigerate for about 2 hours or until ready to leave the remaining gelatin mixture at room temperature. Once half of the blueberry is ready, stir the strawberries into the remaining juice / gelatin mixture and then refrigerate them for about an hour until partially set. Put the strawberry mixture on top of the blueberry mixture. Store in the refrigerator for about 3-4 hours or until done.

Soft apricot cake The apricots tend to become a bit sour during cooking but with a few tricks and a pinch of extra sugar, the result is really great !! (24 cm round baking pan) 85 gr of butter 180 gr of flour 1/2 sachet of baking powder 1 pinch of salt 95 gr of granulated sugar + 2 tablespoons for the surface 18 g of truvia stevia (or another 50 g of granulated sugar) 30 grams of powdered sugar a whole egg 125 ml of milk About 340 grams of pitted apricots

Instructions: 1. Cut the apricots in half and stone them; take 25 g of the total granulated sugar and 30 g of powdered sugar and in a bowl mix the sugar with the apricots; let it rest for 10 minutes. Then move the apricots to a plate and add the remaining granulated sugar and the soft butter to the remaining sugar in the bowl, beat with a whisk for about 3 minutes. 2. Add the whole egg, the milk and continue mixing, when everything is mixed add the salt and finally the sifted flour and baking powder. 3. Pour the mixture into a 24 cm pan, greased or lined with parchment paper (I used an opening pan with parchment paper at the base and the buttered sides) level and place the apricots on top with the skin side up WITHOUT crushing them down!! Sprinkle with sugar. 4. Bake in a preheated oven at 180 degrees for ten minutes, then lower the temperature to 160 degrees for 20 minutes. It is worth the toothpick test, taking care to skewer it where there is no fruit !! 5. The cake must be very cold before being served. 6. Apricots remain slightly tart, but there is a good contrast between the sweet pastry and the more acidic fruit.

Berries ice cream with or without ice cream maker

Simple, creamy and delicious homemade ice cream with berries. Very simple procedure without pre-cooking, mix the ingredients and pour into the ice cream maker, she will do the rest and if you don't have the ice cream maker no problem, read how to prepare it in the recipe.

Ingredients 250 g berries (fresh or frozen) 150 g sugar 180 g fresh liquid cream (or vegetable cream) 70 glatte (whole)

Instructions: 1. We blend the berries (I used frozen raspberries and blueberries) with 50 grams of sugar taken from the total in the recipe. We can also use strawberries, blackberries or cranberries. 2. Separately, heat the cream and milk slightly, add the remaining sugar and dissolve it in lukewarm liquids. 3. In the meantime, sieve the berry puree and add it to the cream, milk and sugar liquid obtained previously. 4. We mix everything well and pour it into the basket of the previously operated ice cream machine. We work for about 30 minutes. 5. We pour the ice cream into a freezer tray and freeze for about 2 hours before consuming it. 6. The ice cream will remain creamy and ready for super ice cream cups, we can decorate with whole berries, black cherry syrup or white chocolate topping and pistachio grains is the best. If you don't have an ice cream maker, don't worry, you can prepare the wild berry ice cream anyway. Prepare the mixture following the instructions in the recipe, pour it into the freezer tray and let it freeze for about 1 hour. Take the

tub and with an immersion blender blend the ice cream for a few minutes, place in the freezer and repeat the operation every 30 minutes for another 3 cycles. If you do not have an immersion blender, proceed with electric whisk at minimum speed.

Barbecue grilled pineapple with maple syrup Ingredients 1 whole pineapple, quartered and sliced 250 ml of maple syrup a teaspoon of cinnamon 1 tablespoon of rum

Instructions: 1. Cut the pineapple into four parts lengthwise, remove the core. Cut it into slices of 1.5cm along the skin. Keeping the slices on the peel, place the pineapple quarters with the peel side down on the pre-heated barbecue. 2. Cook the pineapple over medium heat for 15 minutes, until it is also hot on the inside, brushing it often with the rest of the other ingredients mixed in a bowl. 3. Serve the pineapple warm with vanilla ice cream.

Ambrosia with coconut and toasted almonds This classic southern U.S. recipe provides 45 milligrams of vitamin C - more than 75 percent of the recommended daily allowance.

Ingredients 40 grams of flaked almonds 40 grams of unsweetened chopped coconut 1 small cubed pineapple (about 3 cups) 5 oranges made into wedges 2 red apples, cored and diced 1 banana, cut lengthwise and sliced at an angle 2 tablespoons of sherry cream Fresh mint leaves for the garnish

Instructions:

1. Heat the oven to 160 ° C. Spread the almonds on a baking sheet and bake them in the oven for about 10 minutes, stirring occasionally, until they are golden and fragrant. Then immediately put them on a plate to cool. Arrange the coconut in the pan and bake in the oven for about 10 minutes, stirring often, until it turns slightly dark. Then immediately put it on a plate to cool. 2. In a large bowl, combine the pineapple, oranges, apples, banana and sherry. Gently mix to make them blend well. Divide the fruit mixture equally into individual bowls. Sprinkle the bowls with toasted almonds and coconut and garnish with mint. Serve immediately.

Ricotta and apple gnocchi Ingredients for 6 people 250g fresh ricotta 2 grated apples 120g type 00 flour 1 egg yolk 80g sugar peel of 1 lemon peel of 1 orange 1 tsp ground cinnamon 1l apple juice (for boiling dumplings) For the sauce: 100g fresh or frozen raspberries 50g sugar For the breading: 80g breadcrumbs 80g sugar ½ tsp ground cinnamon For the garnish: powdered sugar whipped Cream

Instructions: 1. Place all the ingredients of the breadcrumbs (breadcrumbs, sugar and cinnamon) in a non-stick pan, toast them for a few minutes and then let them cool. 2. In the meantime, put the raspberries and 50 g of sugar in a bowl, mix them and then blend them. 3. Pour the ricotta, the grated apples, the flour, the egg yolk, the remaining sugar, the grated rinds into a large bowl and mix the ingredients very well. Shape the dough into balls. 4. Bring the apple juice to a boil, lower the heat and add the gnocchi. 5. When they come to the surface, drain them, place them in the toasted

breading so that they are completely covered. 6. Distribute the gnocchi on individual plates, sprinkle with the hot raspberry sauce, sprinkle with powdered sugar, garnish with a spoonful of fresh whipped cream and serve. This is a particular version of gnocchi, where it is the shape made with the dough that gives the name to the preparation, which is very captivating. Ricotta (the name derives from the Latin and indicates the whey annealing phase), which is not a real cheese, must be rediscovered, because it is healthy and offers great satisfaction in the sweets sector.

Apricot biscuits

Soft and simple, apricot cookies are ready in just a few steps! In the summer, when this fruit abounds, this recipe is a quick way to use some of it and make breakfast or a snack for the little ones a special moment. A soft dough characterized by pieces of apricot, prepared with flour, sugar, butter and eggs. About ten minutes in the oven and then we can sprinkle them with a little icing sugar or enjoy them naturally.

Ingredients for 15-20 cookies 1 egg 150 g of granulated sugar 120 g of butter 350 g of type 00 flour 8 g of baking powder

200 g of apricots

Instructions: 1. Using a hand whisk, mix an egg with the granulated sugar, then add the melted butter and mix. 2. We sift and incorporate the 00 flour and baking powder. 3. At this point the mixture will become much denser: mix as much as possible with a whisk then with a spatula. 4. Wash and cut the apricots into not too small pieces, then add them to the mixture and mix so as to distribute them evenly. 5. We take a little of the dough at a time, using our palms to make balls, about the size of a walnut (approximately 35-37 g). 6. Place the biscuits on a baking sheet lined with parchment paper, not too close together because they will increase in size during cooking, and cook them in a preheated oven at 180 ° for about 10 minutes.

Margherita cake with grated apples and goji berries This Margherita cake with grated apples and goji berries is a delicious and delicate dessert, easy to prepare, fresh and light, with very little fat, based on apples and lemon and I also wanted to add the goji berries that I had never eaten , as a first experiment, I found their right place in this cake. Goji berries have many beneficial properties for our body and, in small doses, they should be added to our daily diet.

Ingredients for 8 people 140 g of flour 3 eggs 35 g of butter 110 g of sugar 5 g of baking powder 2 apples 3 tablespoons of goji berries a pinch of salt grated rind of one lemon

Instructions: 1. To prepare the Margherita cake with grated apples and goji berries, start by whipping the eggs with the sugar in a bowl, until the mixture is light and fluffy.

2. Gradually incorporate the sifted flour together with the baking powder and salt. 3. Melt the butter over low heat, let it cool then add it to the mixture, add the grated rind of the lemon. 4. Peel the apples and grate them with the grater with large holes, directly on the mixture. Mix with a spatula and also add 3 tablespoons of goji berries. 5. Line a 20 cm cake pan with wet and squeezed parchment paper and pour the mixture. Bake at 180 ° C, in a preheated oven, for about 40 minutes but always do the toothpick test, put in the center of the cake it must come out dry. 6. Allow the cake to cool, turn it out of the mold and let it cool on a wire rack. 7. Before serving, sprinkle with icing sugar.

Mixed berry mousse Berry Mousse is a delicious spoon dessert made with berries, meringue and cream! A soft cream with a foamy consistency that literally melts in the mouth like a mousse, with a delicate and enveloping flavor! A unique goodness! Just like the classic Chocolate Mousse and the delicate Strawberry Mousse, it is perfect to serve in bowls and small glasses with a berry sauce, Savoiardi, biscuits, meringues! The firm and compact consistency makes the Forest Fruit Mousse also ideal for filling cold pies, sheets, cannoli, pastries!

Ingredients for 2 cups / glasses For the Mousse: 150 gr of berries (raspberries, blueberries, blackberries ... of your choice) + some fruit to garnish 60 grams of sugar 100 gr of unsweetened whipping cream 35 gr of egg whites 1 teaspoon of dark rum 2 gr of gelatin sheets (isinglass) (1 sheet of gelatin sheets that can be purchased in bags) To decorate: some berries 100 gr of water a few sprigs of fresh mint

Instructions: 1. First of all, blend the berries with a blender and filter the pulp with a narrow-hole sieve:

2. Filter the pulp of berries then place the mixture in a saucepan with 1 teaspoon of sugar taken from the total and cook for 5 minutes over low heat and flavored with a teaspoon of rum: 3. Finally, put the berry sauce aside and let it cool completely before using it. 4. Then Prepare the Italian meringue: 5. In a saucepan, add the granulated sugar and 1 and a half tablespoons of water: 6. Bring the water and sugar to a boil, waiting for it to become a clear syrup, stirring constantly. The syrup must not caramelize but remain clear 7. Meanwhile, at the same time, skim the egg whites with a whisk. 8. When the sugar has melted and you see the first white bubbles on the surface, pour the boiling syrup into the egg whites you are skimming, turn the mixer up to maximum speed and whip perfectly until you get a glossy and very compact meringue; the container in which you are whipping the egg whites will not have cooled down: leave it aside. 9. Soak the gelatine leaves in 3-4 tablespoons of ice water. 10. Whip the cream until stiff and add 2 tablespoons of cold berry sauce on top: 11. Mix part of the berry sauce with the whipped cream. 12. Finally, mix the mixture from bottom to top, coloring it well: 13. Put the rest of the berry sauce in the fridge, covering it with a contact film. 14. Then add the Italian meringue to the freshly made fruit cream. mix from bottom to top until you get a frothy and soft mixture: squeeze the gelatine, place it in a saucepan and heat it without letting it come into direct contact with the fire. Turn and let it cool, pour the gelatin almost at room temperature into the mixture. 15. Turn quickly so that all the jelly is distributed to the berry mousse. 16. Assemble the cups 17. Finally Take back the berry sauce, place 2 tablespoons on the bottom of each cup: then add the berry mousse into the cups. Place in the fridge for about 1 hour. Just before serving, add a few teaspoons of sauce and berries. 18. The berry mousse is ready to be served!

CONCLUSION First of all I hope it was a pleasant read and the information was interesting. I tried to include some easy recipes, simple to make but still delicious. I hope you are ready to get cooking and these delicious dishes help you to have a good life!

-INTRODUCTION CHAPTER ONE WHAT IS DASH DIET Dash Diet WHY FOLLOW A DASH DIET Dash against hypertension Dash Diet Contraindications DASH DIET WEEKLY SCHEDULE CHAPTER TWO - BREAKFAST RECIPES Avocado smoothie Pineapple and ginger smoothie Banana and peanut butter smoothie Green blueberry and spinach smoothie Pineapple and ginger smoothie Banana and peanut butter smoothie Green blueberry and spinach smoothie Blueberry muffin Lemon and zucchini muffins Omelette with mushrooms Breakfast with yogurt and fresh fruit CHAPTER THREE - PASTA AND RICE Pasta with pea pods Wholemeal spaghetti with minced meat sauce and peas Mediterranean pasta salad Spinach and almond pesto rigatoni with cheddar Creamy lasagna with spinach and mushrooms Creamy risotto with rocket CHAPTER FOUR - SOUP Chicken noodle soup Barley soup Cream of wild rice soup Cream of broccoli and chickpeas Greek lemon soup Cream of leeks with tasty croutons Black cabbage and cannellini beans soup Beef soup Cream of cauliflower and leeks Squid, potato and pea soup Curry lentil soup CHAPTER FIVE - MEAT Chicken rolls with cherries Chicken with curry Chicken with peanut sauce Chicken drumsticks with honey Tequila chicken wings Tacos with meat Pan-fried soft chops with garlic and lime Lamb curry and spinach

Pork medallions with herbs from Provence Lamb with Pomegranate Stewed turkey meatballs Baked stuffed peppers with rice and minced meat CHAPTER SIX - SEAFOOD Cod fillets with Panko breadcrumbs Grilled salmon with butter and lemon asparagus garnish Shrimp ceviche Shrimp and pineapple skewers Quick and Spicy Lemon Garlic Tilapia Tuna with sesame Grilled Halibut in Mango Sauce Scallops with aromatic herbs Grilled salmon with quinoa and avocado Fresh tuna and vegetable skewers CHAPTER SEVEN - DESSERT Apricot crunch Chocolate Cup Cake Peaches stuffed with macaroons Double berry parfait Soft apricot cake Berries ice cream with or without ice cream maker Barbecue grilled pineapple with maple syrup Ambrosia with coconut and toasted almonds Ricotta and apple gnocchi Apricot biscuits Margherita cake with grated apples and goji berries Mixed berry mousse CONCLUSION