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Thinking of making trout with sour cream made me think of the holidays and this Greek goodness came out. In Greece, every meal started with tzatzichi and everything we ate was accompanied by tzatzichi.
- 500g fat yogurt
- 3 large cucumbers
- 4-5 cloves garlic
- 3 tablespoons olive oil
Preparation time: less than 30 minutes
TZatzichi RECIPE PREPARATION:
The yogurt is drained in gauze in several layers (I have a linen bag) for at least 6-8 hours.
Peel a squash, grate it and squeeze the juice. Sprinkle with salt and drain in a strainer.
Peel the garlic and grind it with salt until it becomes a paste.
Put the drained yogurt with the olive oil in a bowl and mix until incorporated.
Add the garlic and squeezed cucumber to the juice and mix well.
It matches the salt and is ready.
It can be served as such with fresh bread or garnish for any kind of meat.
How to make tzatziki
Who hasn't heard of tzatziki? Below is a recipe for this refreshing sauce, lent to the world by Eastern Mediterranean cuisine. You especially need a cucumber, yogurt (if you don't have Greek, it's good to have any other plain yogurt!), Oil (olive!), Garlic and salt. You can also supplement with lemon juice and aromatic greens. We chose dill, but it could also be parsley or mint.
For tzatziki you need a peeled cucumber, a cup of Greek yogurt, two tablespoons dill, finely chopped, two teaspoons of red wine vinegar, a tablespoon of olive oil, salt, pepper, two cloves of garlic, crushed, and two tablespoons of lemon juice. Doesn't it already seem to feel fresh and creamy at the same time? Let's get to work!
Rainbow in the sky! Make your shaorma at home according to the hottest recipe!
Shaorma is as popular as it is controversial. While some declare themselves fans, others avoid acknowledging their secret passion for it. If you don't feel comfortable eating it in public, here's the correct recipe. discreet, for home:
Ingredient: 2 tortilla leaves, 1 chicken breast, 2 tablespoons chicken spices, 2 tablespoons oil, 2 potatoes, 2 pickles, hot peppers, to taste for tzatzichi sauce: 400 g 10% yogurt, a fabio cucumber, 2 tablespoons olive oil , 2 cloves garlic, salt, pepper, dill, a tablespoon lemon juice ketchup, lettuce
Preparation: Cut the chicken into pieces and season, then leave to cool for about 30 minutes. Then fry in oil or grill.
Then cut the pieces into thin slices. Peel the potatoes and fry. Remove with a sieve and place on paper towels. Make the tzatichi sauce. Grate the cucumber and squeeze. Put the yogurt in a bowl and add the cucumber, crushed garlic, oil, lemon juice, salt, pepper, chopped dill. Take a sheet of tortilla and place a sheet of salad on it, then, in the middle, the potatoes and the meat. Add, to taste: hot peppers, tzatzichi sauce and ketchup. The tortilla is wrapped and the shaorma is ready.
Yes, shaorma is really a healthy food
A nutritionist says that shaorma is a healthy food and everyone jumps on their heads and laughs. That lady, however, is really right. Maybe shaorma looks like that big portion of food, the prerogative of the bellies who then celebrate it with a roar of honor, especially when you associate it with the phrase & # 8220 with all & # 8221, but the reality is that you probably can't eat anything healthier than whether you want something fast around town.
Let's see what a shaorma contains:
Meat. Chicken or beef, if desired, maybe others, but the important thing is how this meat is fried: the fire is lateral and slow, and the fat that melts from the meat drains down and stays there. In a classic grill, for example, the fat drains over the fire / coals, where it is burned and released into the meat in the form of various other substances. Moreover, shaorma meat is usually not eaten burnt (which is not really good), but only well done.
vegetables. Usually all vegetables are fresh, so where's the problem? Are tomatoes, cabbage or salad no longer healthy? Will the parsley be bad or maybe a hot pepper? Maybe onions or garlic? Divan Express sells a kebab with the recipe & # 8220 beef, lettuce, pine buds, dried currants, green onions and pomegranate sauce & # 8221 & # 8211 what's wrong with that?
Lipia it is made of flour and water. Bread is fattening or stupid, it is said, but the stick is about the minimum amount of bread you can eat somewhere, so it is the least possible harm compared to other foods that contain bread (burgers, etc.). I used to go to Calif in the kitchen, they make their own glues, they don't use the ones available at the box office in the trade. Do you want even better? Ask for wholemeal glue, wholemeal flour is even recommended. They sure did at Calif, and at Dristor Kebab I saw something about a new lava stick, but I don't know if that means full.
So we have fresh vegetables, meat made in one of the best ways (you don't want steamed meat shaorma, believe me) and as little bread as possible. This shaorma is all the rage!
What is not exactly healthy in shaorma:
- French fries & # 8211 are usually made in oil and anyway, too many potatoes spoil.
- sauces & # 8211 depending on the place, they are prepared according to their own recipes or they are taken to the bucket in the Metro. In any case, the sauces still remain caloric bombs, especially mayonnaise. My estimate is that shaorma sauce has at least as many calories as the rest of the product.
The good part about shaorma is that no one forces you to take & # 8220 with all & # 8221, but you are encouraged to do it the way you want. For example, I don't stick potatoes because I don't like them there, but I make up for that with extra sauce. But it's true that I don't care about calories.
I give the example of those from Calif again, but it is their merit that they have positioned themselves on the market as the ones who prepare all the ingredients themselves: they have the & # 8220healthy & # 8221 range on the menu, which has less than 150 calories per one hundred grams, ie a chicken kebab with celery, eggplant and olive salad has about 375 calories. By comparison, only the Vinaigrette sauce from a McDonald's salad has 474 calories per gram, which is almost 240 calories per sachet given for free with the salad (like a hamburger, so are the sauces, although you wouldn't expect that at all) from the one with vinegar), and now looking in the fridge I saw that a Heinz Bio ketchup and Lidl mustard have around 110 calories per hundred grams.
Want three lines of sauce and take the potato menu? No problem, as long as you know what you're getting.
The nutritionist said exactly the same thing:
& # 8220A eating shaorma from time to time (maximum 2 times / week) is a habit that has no negative effect on health or figure. As long as we're stingy with sauces and potatoes, shaorma can be a smart choice that takes into account the fast pace of daily life & # 8221 (source: EuropaFM)
By comparison with shaorma, burgers are worse, and I mean those & # 8220gourmet & # 8221, restaurant, not fast food treated with various other substances. The meat is fatter, they are grilled over a low heat or on the stove, you have a lot more bread which usually contains even more sugar, maybe you also add bacon or onion rings, made in oil, and the burgers are served almost always with french fries and sauces. I'm still their fan, but at least I know what I'm eating.
Tzatzichi - Recipes
Bread, the most famous cultural ambassador of the peoples, is a special food, a fundamental component of the cuisine of each country. The way it is prepared and the complementary ingredients used reflect the climate, the region, but also the culture and beliefs of a people.
Of wheat flour, rye, oats, rice or millet, with natural yeast or mayonnaise, in oil or butter, eggs, milk or only water, with potatoes, seeds or olives, aerated or dense, raised or thin as a sheet, baked directly on the hearth, on the hot stone or in the trays, the bread stands in a place of honor on the tables of the people, from one end of the earth to the other. There are hundreds of kinds of bread in the world, with different textures, garlic, shapes and sizes. The peculiarities of each type of bread result, first of all, from the choice of ingredients. In addition to components, traditions, passion or recipes, an essential element is the skill and technique of the baker. Not for nothing, for example, the best baguettes are made in France or the tastiest "Foccacia" in Italy, despite the fact that the recipes have been borrowed beyond the borders of these countries.
Foccacia and Ciabatta of the Italians
The region and the climate play an important role in the preparation of bread. In southern Europe we find olive oil, which is used in many Mediterranean countries to make soft and flavorful breads. The assortments of Italian bread are a delight, along with pasta, fish, meat, but also cheese. Italy is the birthplace of traditional Foccacia and Ciabatta breads. Ciabatta is an oval or elongated bread, quite flat, with the appearance of a slipper (ciabatta in translation means slipper). It is an assortment of bread made by the "sponge" method, namely flour, yeast and water are fermented for 24 hours before being incorporated into the dough. Another feature is the soft consistency of the dough, extremely hydrated, with a content of 75% water and oil, which differentiates it from other types of bread, but also makes it difficult to process at home. The long kneading process contributes to the unique, sweet-sour aroma and texture with crispy crust and aerated core. Ciabatta can be simple, with olives, dehydrated tomatoes, cheese or nuts. Foccacia is a type of bread that is very similar in appearance, texture and even taste to pizza. Some sources claim that the original recipe was conceived in Ancient Rome, while others say that it comes from the ancient Greeks. Today, Foccacia is associated with Liguria, a region in northern Italy. Foccacia is prepared with olive oil, salt and some herbs, such as rosemary, sage, garlic, basil or thyme. In some variants, Foccacia can also be enriched with tomatoes, olives, onions, cheese, parmesan or mushrooms.
When you say France, you think of the hundreds of "boulangeries" that offer the traditional baguette in the morning, fresh, with crispy crust and fluffy core. The French baguette, although it looks like a libertine bread like Paris, is actually a product that must follow strict rules. A baguette has a diameter of 5 & # 8211 6 cm, a length of 60 or 100 cm and a weight of 200 or 250 g. It is manufactured daily and must not contain additives. French fine flour plays an important role in the fluffy, light, wheat-flavored core, and the small amount of yeast along with a long-lasting kneading and fermentation contributes to the flavor and texture of a baguette. Most of the time, French artisans replace yeast with preferences, "poolish" or "biga", for a special texture.
"Pumpernickel", the most sought after bread of the Germans
In northern European countries, but also in Russia, it is common for bread to contain rye flour. In Germany, "Pumpernickel" is the most popular bread in the "Kastenbrot" bread assortment. It is a bread baked in long, narrow trays, closed like boxes, for 16 to 24 hours, in steam ovens, at low temperature (about 120 ° C). This bread, the color of dark chocolate or coffee, contains 100% large ground rye grains, water, salt, yeast or mayonnaise, it can also contain malt or molasses for flavor. These breads have a very dense core, an unmistakable bitter taste, with an earthy aroma. The Swedes eat more bread with barley, rye or malt seeds, but also the famous Swedish bread made from rye and wheat flour, without mayo. This variety of bread comes in the form of very fine, very soft and sweet pies, ideal for sandwiches.
The country with the most kinds of bread in the world
Germany is the country with the largest variety of bread in the world, as its inhabitants boast. More than 400 types of basic bread and 1,000 types of buns, pretzels and pastries are made daily. In fact, Germany is one of the largest consumers of bread in the world, per capita.
Greek pita is made from classic dough, kneaded with olive oil, similar to pizza, but a little softer. Bake on a hot plate, just as our peasant sticks or cakes are made. When they are ready and nicely browned, so warm, they are flavored with olive oil and oregano. Pita is used in gyros, but the Greeks also serve it in grilled meat dishes such as suvlaki, sheftalia, suvla or tzatzichi and hummus.
The traditional Arabic stick is called "khubz" and is found in the Arabian Peninsula, Lebanon, Palestine, Syria, Jordan. It is used to wrap shaorma, but also with falafel, hummus, bulgur or tabouleh. Legend has it that when Adam was cast out of Paradise, he wandered through the Arabian desert for forty days. Eventually, he arrived at an oasis where he had plenty of fruits and vegetables. One evening, with a large portion of hummus in front of him, Adam thought bitterly of how lonely and unhappy he was, and a tear ran down his cheek. The ants took pity on him and prayed to God to give Adam a source of joy. At that moment, out of nowhere, a few sticks appeared in front of Adam, and since then he has been eating sticky hummus for the rest of his days.
"Matlou", "amtunt" or "M'semmen", in North Africa
In the northern part of Africa, the Maghreb region, ie Tunisia, Algeria, Morocco, but also Egypt, and part of Libya and Mauritania, wheat semolina is the main ingredient used in bread making. The locals add olive oil to the composition, to obtain flat or slightly raised breads, in the form of pies. The most popular types of bread here are "matlou", a round, well-grown bread, "amtunt", bread with dough, or "M'semmen", flat bread, traditional in Morocco. The bread recipes used in this part of the world differ greatly from country to country. People in sub-Saharan Africa have invented many kinds of bread made from local raw materials such as cassava, millet, corn, plantain or sweet potatoes.
What does Asian bread look like?
Contrary to popular belief that as long as the people of Asia eat rice and noodles, they no longer need bread, Asians eat bread every day. There is an assortment of millet bread that is consumed mainly in Japan, where it is used for sandwiches or toast. In India and neighboring countries, the famous flat "naan" bread, made from wheat flour and without maya, is widely eaten. The most well-known variant of it is "naan" with cheese, but it can also be prepared with aromatic herbs or onions. In these regions there is also Chapati, the everyday bread of the Indian. It is a paste without yeast, without baking powder, made only from wholemeal flour, water and salt, like a kind of pancake.
"Tortillas", Latin American bread
The people of Central America have been eating tortillas for hundreds of years, a kind of flat pie made from cornmeal. They can be eaten as such, replacing classic bread, or they can be integrated into other dishes such as taco. Also here, bread called "pan dulce" is a great price, a preparation that comes with ordinary bread, but also with sweet muffins.
"Milcao", potato bread from Chile
In South America, colonial heritage and Indian traditions are mixed: the inhabitants of the big cities go for European bread, but the people of the province prefer rustic varieties of bread. Thus, in Chile, the traditional bread is "milcao", based on potatoes, while in the Bolivian markets there are many varieties of bread marraquetas, sarnitas, empanadas, bollos, sopaipillas, colizas or cunapés.
The famous "Pain Poilâne"
Paris has many famous bakeries, but only one is so famous that the menus in cafes and restaurants mention that the sandwiches are made with "Poilâne bread". Poilâne Bakery has only two offices in Paris and one in London, but the products can also be purchased online, and many customers receive their bread through FedEx, precisely from France. What is so special about this round and heavy bread, weighing almost 2 kg, whose thick crust is inscribed with the letter P? First of all, the traditional production technique: the fermentation is done slowly, overnight, only with a slurry. The shaping is manual and the bread is baked in a wood oven. With a history of over 70 years, this bread is created by a single family, the baker Lionel Poilâne. The famous painter Salvador Dali ordered in Poilâne a whole bedroom made of bread. Frank Sinatra asked for Poilâne bread to be brought to him no matter what corner of the world he was in, and Gerard Depardieu and Isabelle Adjani were often seen standing in line in front of the Poilâne bakery.
The pretzel, a "lace" of bread
The pretzels with salt, sesame or poppy seeds from Romania were mentioned by the American publication "Business Insider" on a list of the tastiest dishes to serve "on the run" in 28 European countries
The story of the pretzel begins somewhere around the year 600. There have been and still are many discussions about their origin. Some say that we owe one of the most beloved pastries to the Germans today, others attribute all the credit to the Italians. However, the pretzel was the emblem of German bakers and later of their guilds in southern Germany and has retained this honor for centuries.
Who invented the pretzel?
An answer can be found in the work "History of Science and Technology", written by Bryan Bunch and Alexander Hellemans. According to them, pretzels were invented in 610 by an Italian monk, being used as a reward for children learning prayers. The small rolls of dough were not even "Pretiola" bribes, meaning "the little reward". Other authors locate the appearance of pretzels in a monastery in the south of France. The loaf pretzel may also have links to ring-shaped Greek bread, a variant of bread used in monastery services almost 1,000 years ago. The 1905 "Meyers Konversations-Lexikon" encyclopedia writes that the appearance of the pretzel was a result of the prohibition of pagan baking traditions, such as the form of the Sun Cross, at the Synod of Estinnes in 743.
The pretzel would have appeared as a substitute. Made according to a simple recipe, using flour and water, pretzels could be eaten during Lent.
The secret of the pretzel is the hole
What defines the pretzel? It is not coca, relatively common in bakery products, nor salt, poppy or sesame. The hole is the secret. A pretzel is defined by the gap in its middle. A pretzel without a hole would be a simple bun. Pretzel curls were probably invented to serve a practical purpose. For example, they could be hung on sticks, and such a custom can be seen in a painting by the painter Job Berckheyde dated around 1681 (photo).
Every German city has its own recipe
Pretzels are most common in Germany, Alsace, Austria and Switzerland (German-speaking regions). Almost every German city has its own recipe and its own way of preparing pretzels. Therefore, the pretzel has many names in these regions: Brezn, Bretzel, Brezzl, Brezgen, Bretzga, Bretzet, Bretschl, Kringel, Silserli and Sülzerl. The Spaniards, the French and the Italians call it almost the same, that is, "pretzel", "pretzel" or "pretzel".
Curly pretzels are known all over the world
In the Czech Republic, the pretzel is known as "preclik", and in Slovakia "praclik". The Norwegians and Danes call it "kringle", the Poles "precel", in Hungarian and Croatian it is called "perec", and in Serbian it is called "pereca". Lithuanians have two names for pretzels: riestainiai or baronkos (this is their Slavic name). The Finnish pretzel is called Vesirinkeli. This kind of pretzels are first boiled in salted water and then baked. It is eaten mainly for breakfast, with butter, and can be found in almost all supermarkets. Also in Finland there is "viipurinrinkeli", a sweet pretzel seasoned with cardamom and nutmeg that is said to have been invented in the Franciscan monastery in Vyborg.
Bublik, the Russian pretzel
The Russian saying "what's big is better and what's fat is more beautiful" also applies to pretzels. Bublik are pretzels with a big hole in the middle, but with a soft and sweet interior. They are glazed with egg yolk. The most popular form of bublik is sprinkled with poppy seeds. Most often, bublik pretzels are served with a cup of tea.
The Turks have been making pretzels since 1525
The standard Turkish pretzel is called simit and is sprinkled with sesame seeds. According to some historical sources, the existence of Turkish pretzels was officially attested for the first time in Istanbul, in 1525.
Buzau pretzels, the first in Romania
In Romania, the first pretzels appeared around 1800, when Bulgarians, Serbs and Greeks settled in Buzău. Greek innkeepers discover a combination that is profitable for them and appreciated by winemakers: they serve a ring-shaped dough product with a golden, crispy crust and a fine core with a strong aroma of white wheat flour. The product was called "kovrig", it was cheap and easy to prepare so, in a short time, the recipe spread, and pretzels began to be sought not only in pubs, but also in fairs, bakeries and grocery stores. Since January 2007, Buzau pretzel has become a registered trademark as a European product.
The American publication "Business Insider" made in 2017 a list of the tastiest dishes to serve "on the run" in 28 European countries, and Romania stood out, along with countries such as France, Germany and Belgium, with pretzels with salt, sesame or poppy.
Lamb skewers with ginger
Lamb skewers seasoned with ginger, turmeric, cumin and chilli powder
Outlaw skewers of pork, cow and step.
Recipe for grilled pork, beef, bell pepper and lemon, grilled
Aries skewers in Dobrogea
Aries skewers with onions, tomatoes and bell peppers, seasoned with thyme and bay leaf
Sheep skewers like in Dobroge.
Sheep skewers with onion and bell pepper, seasoned with thyme and bay leaf
For those in a hurry, some delicious recipes!
I know they are fasting, but now I remembered them & # 8211 that I received them by email from a friend & # 8211 and decided I deserved to post them here to everyone's gastronomic delight. Here are their appetizers!
There are some appetizer recipes, I haven't tried them all, but I read them and I think they are ok for both adults and children.
Worth congratulations the one who took care of their preparation are not one hundred percent original, but as I said, some want real heavenly manna in times when you do not have enough inspiration in the kitchen or when you are pressed for time.
Some recipes can also be useful for parents because they can create delicious packages for students, the long break also being filled with something, as well as the belly, right?
Rolls, baguettes, croquettes or pie sheet, puff pastry & # 8211 every recipe brings with it the joy of cooking, I think, I hope & # 8230 is a time we can dedicate and that is only good!
Weather in Ciabatta
We already know that French gastronomy disputes its first place with Italian cuisine in the ranking of culinary arts that write history around the world and we could say that this "rivalry" occurs even when we talk about bread.
Ciabatta, which in free translation means slipper, is an assortment of bread made from flour, yeast and water, all fermented for 24 hours before being integrated into the dough. This flat, oval or elongated bread has a fairly soft dough consistency as it is extremely hydrated, ie it contains 75% water and oil. Ciabatta has a unique aroma, crunchy peel, aerated core, and is sometimes enriched with dehydrated tomatoes, olives, nuts or cheese.
Gyros cu tzatziki
Gyros or gyro (most commonly pronounced / ËˆdÊ'aÉªroÊŠ /, from Greek: Î³Ï Ï Î¿Ï ‚(giros) & quota roti & quot) is a Greek dish made from meat, tomatoes, onions, and tzatziki sauce and served with paine - pita. Gyros can also be a sandwich, which contains the same ingredients. Shaworma from the Middle East and the Mexican Tacos are close to gyros, and all derive from the DÃ¶ner kebab that was invented in the stock market in the 19th century.
A few months ago, I took a box of gyros from the store. We really liked it (the gyros, not the box & # 33 & # 33 & # 33 & # 33 & # 33 & # 33), so I agreed with jupanu & # 39 to try to do it too. After a long search, I found some recipes that & quoted me & quot well when I read them and I said I was trying to do it myself. Of course, the first time I got rid of a lot of mustard, but it wasn't a bath. My gyros was good. After a few weeks, we met some friends in Munich and went together to a Greek restaurant where we ordered gyros, to see what that must be like from their mother at home (we thought). When there. even my first attempt was better & # 33 At least that was the opinion of the master & # 33 He said that he doesn't have to go to a Greek restaurant anymore and that we better go shopping and then I cook. Said and done (yes after a while.). So now I present you my deed (this time I didn't put much mustard, it came out great & # 33 & # 33 & # 33 & # 33 & # 33 & # 33): Although I didn't have a toaster (as it should have been, if we take it after the translation of the name), the food made in the pan came out very good & # 33
The family picture includes 1 kg of turkey breast, onion, mustard and what other spices appear there:
I pressed about 8-10 cloves of garlic (it wasn't a whole head, you can see it in the picture), over which I put 2 teaspoons of mustard and 10 tablespoons of olive oil, but one by one, to make a kind of mayonnaise ):
I then mixed with 4 tablespoons paprika, 2 tablespoons parsley, 2 teaspoons oregano, 2 teaspoons marjoram, 2 teaspoons cumin, juice of 2 lemons and a little sage powder (about half a teaspoon). The sauce thus obtained had the consistency of a mayonnaise. I also sprinkled salt and pepper.
I cut the 5 scales onions, and the meat into thin strips (about the thickness of a finger). I mixed them well, then I poured the sauce over:
I stirred again and let the ingredients penetrate a bit, I should have left it to soak for 24 hours, but I didn't have anything else to eat so I skipped this step.
While I prepared the sauce and boiled the rice. For tzatziki I used: a cucumber, an onion, 300 ml yogurt, salt, pepper and dill:
I cut the onion and rubbed it with salt and pepper:
I peeled the cucumber and shortened it so that I had about 250-300g, then I grate it, put the dill and mixed it with the onion:
I also poured the yogurt, I mixed everything well again and I let it cool (why I don't have a picture with this phase, I couldn't explain it to you).
After the rice boiled, I put a portion of meat in the pan and left it to fry for about 20 minutes, stirring occasionally. I put on the plate a portion of meat with onion, rice and tzatziki sauce:
Tzatzichi - Recipes
There are a lot of diets and networks that promise to get rid of extra pounds, but not all of them work. The Mediterranean diet is known to be famous all over the world. From Greek yogurt, to hummus, tzatzichi or pasta, we all like Mediterranean specialties. But what exactly do we need to know about this type of diet? Is it suitable for everyone?
Researchers have shown that people who focus on healthy eating and not on the idea of losing weight, are less prone to heart disease, depression and dementia. So what are you waiting for? Try the Mediterranean diet! The basic rules are: shopping at the market, eating seasonal food and sharing bread (preferably wholemeal) with your loved ones.
How the Mediterranean diet works:
Focus on eggs and fish
Aim to eat two or three servings of fish a week. And eggs are just as important. Lean meat is also on the list of foods in Mediterranean cuisine, but you must be careful not to overeat it.
Eat seeds, nuts and legumes
They are an important source of fiber and protein (nuts and seeds contain healthy fats and antioxidants). Legumes (hummus, lentils or pods), if consumed twice a week, will provide you with the necessary portion of protein and antioxidants. Don't forget to eat a serving of hazelnuts or walnuts every day.
Dairy products are essential for the Mediterranean diet
Dairy products such as kefir, Greek yogurt or fresh ricotta should not be missing from the shopping list. You can consume between one and three servings a day (a yogurt, a cup of milk or 30 grams of cheese).
Eat lots of fruits and vegetables
Fresh fruits and vegetables, without starch, are the stars of the Mediterranean diet. Mănâncă între cinci și zece porții pe zi din aceste alimente și te vei afla pe drumul cel bun.
Alege grăsimi sănătoase
Măslinele și uleiul de măsline reprezintă piatra de temelie a alimentației mediteraneene. Consumă între patru și șase porții pe zi (o porție poate însemna o linguriță de ulei măsline, 5 măsline sau 1/8 dintr-un avocado). Uleiul de măsline este indicat pentru că are în compoziție grăsimi mononesaturate și polifenoli (antioxidanți care protejează împotriva radicalilor liberi).
Ia în considerare ceea ce bei
Bineînțeles că trebuie să consumi cel puțin 2 litri de apă în fiecare zi, dar adepții acestei diete obișnuiesc ca, după masă, să bea un espresso scurt pentru a ajuta digestia. În nordul Africii, în schimb, se consumă ceaiul verde bogat in antioxidanți combinat cu mentă.
Carbohidrații rafinați nu conțîn nutrienți și îți pot crea probleme cu glicemia. Cerealele integrale, în schimb, sunt cele mai bune. Include în alimentația ta zilnică mici porții de pâine integrală sau încearcă pastele din quinoa. Ține cont ca întotdeauna să mănânci alături de cerealele integrale o porție de grăsimi sănătoase sau proteine. Încearcă și niște rețete mai speciale, că spaghetti făcute din dovleac pe care să le mănânci in loc de noodles.
Foloseste condimente și mirodenii
Condimentele și mirodeniile adaugă gust mâncării și, mai mult decât atât, sunt bogate în antioxidanți și ajută la reducerea inflamațiilor din organism.
Mănâncă alimentele de sezon
Ține cont de anotimp și alege fructele și legumele de sezon pentru că acestea te ajută să mărești cantitatea de nutrienți pe care o asimilezi pe parcursul anului.
Transformă masa într-o experiență socială
Prânzurile și cinele relaxate alături de familie și prieteni sunt parte din stilul de viață mediteranean. Tradiția spune că, la masă, cu cât sunt mai mulți, cu atât este mai bine. Această atitudine pozitivă te va ajută să reduci din stres, dar îți va îmbunătăți și digestia.