They will save you dinner and the line too the ten dishes you find in the gallery. Good, healthy, balanced: he recommended them to us Simona Santini, nutritionist biologist, to learn how to eat better with a menu already set which makes organization easier and minimizes temptations.
DINNER Yes, why dinner is the most relaxing timebut precisely for this reason the most insidious for the line: you have more time and eat more without paying too much attention to what you put on your plate, often trying to quench the hunger accumulated during the day; «For this we should remember to insert the snacks, even two a day ”, remembers Simona Santini. Examples? «A yogurt, a fruit, dried fruit, a juice or a cappuccino if you have no other place to have a snack than the bar. If not even this is enough, instead of throwing yourself on cheeses and meats, munch on vegetables before dinner“.
THE RIGHT DISH How is a balanced dish composed? “Contains proteins such as meat, fish, legumes, cheeses or eggs, vegetables in any form (raw or cooked), a source of carbohydrates which can consist of bread or pasta or rice or spelled, even better if wholemeal », says Dr. Santini. The reason is that whole grains are richer in fiber which promote intestinal transit and satiate more, but alternatively any type of cereal is fine: it all depends on the quantity. “Those who have to lose weight must be more careful not to overdo it, but there is no need to eliminate them: carbohydrates are essential because they give energy to our body“. “On the other hand, is fruit allowed at dinner?” Of course, if it doesn’t cause fermentation problems. Those who have to lose kilos also in this case, however, must pay more attention: it contains sugars, we must not exaggerate ».
THE DISHES AND RECIPES OF THE EXPERT After all, to eat in a balanced way you need organization (in addition to willpower). “With a menu already set just stock up on the weekend and keep the ingredients in the freezer divided into portions. Even frozen foods are perfect: with quick cooking they do not even lose nutrients ». In short, no excuses: we just have to cook better.
To see the dishes recommended by the expert and the recipes, browse the gallery
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1/10Lentil burger
Ingredients: 90 g of dried green lentils (or ready in a jar, after having rinsed them well), extra virgin olive oil, breadcrumbs, oregano, sage, salt and pepper. Method: boil the lentils, drain and blend, incorporating sage, breadcrumbs, chopped oregano, a teaspoon of oil, salt and pepper. Prepare burgers and bake them on parchment paper in the oven at 180 ° C for 20 minutes. Serve with fresh tomatoes, a salad or some cooked vegetables, even in a wholemeal sandwich. Photo Stock.Adobe.com
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2/10Baked asparagus omelette
Ingredients: 2 eggs, 100 g of already cleaned asparagus, salt, black pepper, chives. Method: wash the asparagus and steam them, then drain and cut them into small pieces. In a bowl, beat the eggs and flavor them with chives, salt and black pepper. Add the asparagus and pour the mixture into an opening pan lined with parchment paper. Bake at 180 ° C for about 15/20 minutes.
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3/10Chickpea and black cabbage soup
Ingredients: 80 g of boiled chickpeas, 100 g of black cabbage, 200 ml of vegetable broth (or water), onion, garlic, rosemary, salt, pepper, extra virgin olive oil. Method: blend half of the chickpeas adding a little water or broth and clean the black cabbage. In a saucepan, put garlic, onion, carrot cut into chunks, a tablespoon of oil, rosemary and part of the vegetable broth. Finally add the black cabbage cut into strips, mix and cook for about 5 minutes. As soon as the cabbage is tender, add the whole chickpeas and the pureed ones and the rest of the vegetable broth. Stir and cook another 5 minutes. Photo Stock.Adobe.com
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4/10Cod and cauliflower meatballs
Ingredients: 100 g of cod hearts, about 100 g of cauliflower, onion, rosemary, breadcrumbs to taste. Method: boil the cauliflower, in another pan cook the cod only with water, rosemary, onion or other spices. Let it all cool, add the cod to the cauliflower and mix with the breadcrumbs. Shape your meatballs, place them in a baking tray lined with parchment paper and then bake at 180 ° C for about 20 minutes or in any case until they are golden brown. Accompanied with fresh or boiled vegetables.
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5/10Spinach and mozzarella flan
Ingredients for 4: 800 g of spinach, 150 g of mozzarella, 150 g of cooked ham, salt and pepper to taste, garlic to taste, oil. Method: boil and drain the spinach, season with oil, salt, pepper. Meanwhile, cut the mozzarella and ham into slices. Take a baking dish, dirty the bottom with a little oil and add a layer of spinach. Season with the ham and part of the mozzarella and spread another layer of spinach. Bake in a preheated oven at 180 ° C for 15-20 minutes and serve with wholemeal bread bruschetta. Photo Stock.Adobe.com
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6/10Chicken strips with zucchini and carrots
Ingredients: a slice of chicken breast, half a courgette, a carrot, half a leek, wholemeal flour, a drop of white wine, salt, pepper, extra virgin olive oil. Method: clean carrots and courgettes and cut them into thin sticks. Clean the leek and cut it into rings. Cook the vegetables in a non-stick pan with a drizzle of oil and two tablespoons of water. When the vegetables begin to soften, cut the chicken breast into strips, lightly flour it and cook it together with the vegetables. Deglaze with the wine, season with salt and pepper and cook for 5 minutes until the chicken is golden. Serve with croutons of toast or basmati rice.
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7/10Hake fillet with diced vegetables
Ingredients: 1 shallot, 100 g of red and yellow peppers, 1 tomato, 1 tablespoon of black olives, half a courgette, a pinch of saffron, a fillet of hake, onion, pepper, parsley, chives, shallot. Method: pour the chopped shallot, the diced peppers and the courgette cut into rings into a pan with a tablespoon of oil. Add a pinch of pepper, chopped parsley, diced tomato, black olives and saffron. Mix well, pour 2 tablespoons of hot water and cook for 10 minutes. Separately, grill the onion and steam the hake fillets (also frozen). Once cooked, put it in the pan with the vegetables, the grilled onion into wedges and cook for 2 minutes in a covered pan. Serve hot or warm with chives and maybe some croutons of toasted bread.
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8/10Bass All’Acqua Pazza
Ingredients: 1 sea bass already gutted and filleted, cherry tomatoes, a clove of garlic, a drop of white wine, parsley, chilli, salt, extra virgin olive oil to taste. Method: wash the fish fillets and cherry tomatoes well and cut them into four parts. Take a pan, add garlic, cherry tomatoes, wine. Lower the heat, cover and cook for 5 minutes. Add the fish fillets with the skin side down. Add a little salt and add the chilli, then cover again and cook for about 20 minutes. Complete with finely chopped fresh parsley, olive oil and serve.
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9/10Meatloaf
Ingredients for 3 people: 300 g of mixed beef and pork minced meat, a slice of wholemeal bread, a boiled potato, garlic, parsley, salt, pepper, nutmeg, 300 g of spinach or other herbs. Method: Boil the vegetables, drain very well, season with salt and nutmeg pepper. In a container mix meat, potato, parsley, the wet bread into small pieces, salt, pepper. Arrange the dough on a baking sheet covered with wet and squeezed parchment paper, stuff with spinach and fold the meatloaf on itself with the help of parchment paper. Bake at 180 degrees for 30 minutes in a convection oven, then open the parchment paper and bake another 20 minutes. Photo Stock.Adobe.com
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10/10Baked dogfish with cherry tomatoes and olives
Ingredients: a steak of dogfish, cherry tomatoes, cherry tomatoes, snow olives, breadcrumbs, garlic, oregano, oil, salt and pepper. Method: wash and dry the fish, bread it making a panure with breadcrumbs, oil, a finely chopped clove of garlic, salt and pepper. Arrange it in a baking tray covered with parchment paper and arrange the chopped tomatoes and olives on top. Drizzle with a drizzle of oil and a sprinkle of oregano and cook for about 30 minutes at 180 degrees. Serve it accompanied by fresh or steamed vegetables.
Source: Vanity Fair
