Healthy recipes

Viva la rana pescatrice

Sommacal Mirko & Alessandro Della Casa

Healthy recipes

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!

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)

Soup of chickpeas and chestnuts

Monkfish

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.

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? 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:

• 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)

Mediterranean pasta salad

Ricotta Squares

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.

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)

Ingredenties for the cream:

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

Grated: Grattuggiata Whisk: Frustare All-purpose flour: Farina 00 Sift: Setacciare Potato starch: Fecola di patate Smooth: Lisciare Baking powder: Lievito per dolci Spread: Spalmare Orange blossom water: Acqua di fiori d'arancio Trim: Pareggiare Powdered sugar: Zucchero a velo Sprinkle: Cospargere

GLOSSARY

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.

Why is this plate healthy?

To soak: Immergere Chestnuts: Castagne To rinse them thoroughly: Sciacquarli accuratamente Clove: Spicchio Chickpeas: Ceci Fannel seeds: semi di finocchio Dried: Essiccato Bay leaves: Foglie d'alloro Garlic: Aglio

GLOSSARY

Whole wheat pasta: Tipo di pasta con farina integrale Basil: Basilico Tuna: Tonno To slice in rounds: Tagliare a rondelle bowl: Ciotola Cherry tomatoes: Pomodorini To stir: Mescolare To blend: Fondere (unire) To drain: Scolare

GLOSSARY

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.

Why is this plate healthy?

Broth: Brodo Celery: Sedano Tail: Coda Thyme: Timo To tie: Unire Lean: Magro Almonds: Mandorle Saffron: Zafferano Lemon zest: Scorza di limone

GLOSSARY

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.

Why is this plate healthy?