Healthy recipes

Healthy recipes

Sommacal Mirko & Alessandro Della Casa

Viva la rana pescatrice

Soup of chickpeas and chestnuts

Ingredientes:

• Dried chickpeas (300 g)
• Chestnuts (700 g)
• Bay leaves (2 leaves)
• Fennel seeds
• Water (1.2 l)
• salt
• Extra virgin olive oil (40 g)
• Black pepper
• Garlic (2 cloves)
• Rosemary (1 sprig)

How to make it? Soak the chickpeas for 24 hours in oil. After soaking, rinse them thoroughly under running water and drain them. Then, boil them in different cups of water for an hour. Wash the chestnuts, place them in a pot with cold water, bay leaves, and fennel seeds, and cook from the boiling point for 35-40 minutes adding garlic, salt, rosemary and pepper. Plate up. Serve hot. Enjoy!

Ingredenties:

• Fresh liquid cream (50 g)
• Saffron (0.3 g)
• Lemon zest (1)
• Thyme

• Water (½ l)

• Celery (50 g)
• Carrots (50 g)
• Onions (50 g)
• White wine (40 g)
• Black peppercorns (3)
• Almonds

How to make it? Clean the fish by removing the backbone (for the broth), skin, and tail, then cut it into 45g pieces and tie them with kitchen twine. Toast the almonds in a preheated oven at 180°C for 5-6 minutes, coarsely blend them, and set aside. For the broth, cut the onion, celery, and carrots into large pieces. Fry the fish backbone, vegetables, salt, and pepper in a saucepan with oil for a few minutes, add white wine to evaporate, then pour in cold water and simmer for 30 minutes. Strain the broth, dissolve saffron in it, and heat it with cream, lemon zest, and thyme for 5-10 minutes. Finally, heat oil with a garlic clove to prepare for the dish's final steps.

Monkfish

Mediterranean pasta salad

Ingredenties:

• Pasta (320 g)
• Cherry tomatoes (250 g)
• Basil (20 leaves)
• Olive (¼ cup - 40 g)
• Tuna in oil (200 g)
• Mozzarella cheese (200 g)
• Salt (1 pinch)
• Pepper (1 pinch)

How to make it? Wash the cherry tomatoes and cut them into small pieces. Slice the olives into rounds and cut the mozzarella into cubes. Bring a pot of salted water to boil and add the pasta. Put the tuna with its oil in a large bowl and break it into small pieces. Add the cherry tomatoes and basil leaves to the bowl. Stir well to blend all the flavors. Drain the pasta and add it to the bowl along with the black olives and mozzarella.

Ingredenties for the base:

• Eggs (2)
• Sugar (100 g)
• Vegetable oil (80 ml)
• Milk (100 ml)
• Lemon zest
• All-purpose flour (100 g)
• Potato starch (30 g)
• Baking powder (8 g)
• Powdered sugar (necessary)

• Ricotta cheese (500 g)
• Sugar (80 g)
• Eggs (2)
• Orange blossom water (1 spoon)
• Vanilla extract (1 spoon)
• Dark chocolate (80 g)

How to make it? Prepare the base by cracking the eggs and sugar until it's fluffy. Mix oil, milk, and lemon zest. Gradually add sifted flours and baking powder, stirring carefully. Pour the batter into a lined 18×25 cm pan, smooth it out, and bake at 180°C for 15 minutes.For the cream, chop the chocolate. Whisk ricotta until smooth, then mix in sugar, eggs, orange blossom water, and vanilla extract.Spread the cream over the baked base, sprinkle with chocolate, and bake for another 35–40 minutes. Trim edges, dust with powdered sugar, cut into 12 squares, and serve.Store in an airtight container at room temperature for 2–3 days.

Ricotta Squares

GLOSSARY

Grated: Grattuggiata Whisk: FrustareAll-purpose flour: Farina 00 Sift: SetacciarePotato starch: Fecola di patate Smooth: LisciareBaking powder: Lievito per dolci Spread: SpalmareOrange blossom water: Acqua di fiori d'arancio Trim: PareggiarePowdered sugar: Zucchero a velo Sprinkle: Cospargere

Why is this plate healthy?

Ricotta as a protein base: Ricotta is a light cheese rich in protein, which helps with maintaining muscle mass.Moderate sugar: The amount of sugar is lower compared to other desserts, making it less caloric.Vegetable oil instead of butter: Vegetable oil is a lighter choice than butter, with a lower content of saturated fats.Presence of flour and starch: Potato starch helps make the dessert softer without adding unnecessary fats.Dark chocolate: When used in moderation, dark chocolate is rich in antioxidants and contains less sugar than milk chocolate.

GLOSSARY

To soak: Immergere Chestnuts: CastagneTo rinse them thoroughly: Sciacquarli accuratamenteClove: Spicchio Chickpeas: CeciFannel seeds: semi di finocchio Dried: EssiccatoBay leaves: Foglie d'alloroGarlic: Aglio

GLOSSARY

Whole wheat pasta: Tipo di pasta con farina integrale Basil: BasilicoTuna: Tonno To slice in rounds: Tagliare a rondellebowl: Ciotola Cherry tomatoes: PomodoriniTo stir: Mescolare To blend: Fondere (unire)To drain: Scolare

Why is this plate healthy?

Healthy Fats: It contains ingredients like olives and olive oil, which are rich in healthy fats that are good for the heart and help reduce cholesterol.Fresh Vegetables: Tomatoes and basil provide vitamins and antioxidants, such as vitamin C and lycopene, which support the immune system and protect cells from demage.Lean Protein: Tuna is a good source of lean protein, which is important for muscles.High in Fiber: Whole wheat pasta (if used), along with vegetables and olives, provides fiber that helps digestion and helps keep blood sugar levels stable.

Why is this plate healthy?

High in Protein: Chickpeas provide plenty of plant-based protein, which helps muscles.Fiber-Rich: Both chickpeas and chestnuts are high in fiber, which helps digestion and helps keep blood sugar levels stable.Vitamins and Minerals: Chestnuts contain vitamins like vitamin C, while chickpeas provide iron, magnesium, and vitamin B6. These nutrients support the immune system and help maintain energy levels.Low in Fat: This soup is low in fat, making it a light choice for those looking to reduce calorie intake.

GLOSSARY

Broth: Brodo Celery: SedanoTail: Coda Thyme: TimoTo tie: Unire Lean: MagroAlmonds: MandorleSaffron: ZafferanoLemon zest: Scorza di limone

Why is this plate healthy?

Low in fat: It is a lean fish with very little fat, making it ideal for light diets.High protein: It is rich in proteins, essential for muscle growth and tissue repair.Essential minerals: It contains important minerals like potassium, phosphorus, and selenium, which support bone, muscle, and immune system health.Low in calories: Due to its lightness, it is suitable for those looking to maintain a low-calorie diet.